Haddii aad tahay wax annaga oo kale ah, adiga Google Michelle Obama waxaad hubaysaa ugu yaraan hal mar bishii. In kasta oo aad u malaynayso in gaaritaanka qeexitaanka noocaas ahi uu u baahan yahay tababare shakhsi ah ama xubin jimicsi, waxaanu halkan kuugu sheegaynaa haddii kale: Waxaad ku sawiri kartaa gacmo xoog badan oo kacsan guriga adiga oo isticmaalaya isku-dar dumbbells fudud iyo miisaankaaga jidhkaaga.
Si aan nooga caawino hawshan, waxaan u jeesannay macalinka jimicsiga iyo aasaasaha Xtend Barre , Andrea Rogers ( kuwaas oo Instagram waa shay ka mid ah quruxda dhiirigelinta ). Isticmaalka asalkeeda qoob ka ciyaarka, Pilates iyo barre, Rogers waxa ay abuurtay taxane saddex qaybood ka kooban oo ay ka buuxaan tababaro cudud oo la beegsaday kuwaas oo yeelan doona biceps, triceps, pecs iyo garbahaaga oo dareemi doona gubashada waqti yar gudaheed. Ku bilow taxanaha gacmaha ee taagan si aad u diiriso garbahaas. Marka xigta, u gudub taxanaha riixitaanka taagan si aad xabadkaaga kor ugu qaaddo. Dabadeed, ku dhex shub taxanaha gacmaha dabaqa si aad u shido triceps-kaaga iyo xuduntaada. Ugu dambeyntii, qabso qaar ka mid ah dumbbells oo isku day gacantaada siddeedda jimicsi ee soo haray ee hubka ee la tartamaya Mrs. O's (oo si fiican ugu eeg taangiga sare).
LA XIRIIRA: 10-Tallaabo, Tababar Qalab ah oo loogu talagalay Gubashada Jirka Buuxa
Jimicsiga gacmaha taagan
Layliyada soo socda, ku billow meel taagan iyadoo cagahaagu kala fogaanayaan sinta, jilbaha yara foorarsan yihiin oo xudunta u hawlan tahay. Si kor loogu qaado taxanahan, Rogers waxa uu soo jeedinayaa in la sameeyo iyada oo meesha laga saarayo raashinka. Gasacad maraq ah oo gacan kasta ku jirta waxay u qaadi kartaa dhaqdhaqaaqyadan yaryar ee fudud heer cusub oo dhan.
Mckenzie Cordell1. Gacmaha Waltzing
Waxay ka shaqeysaa laba-jibbaarka, triceps iyo garbaha.
* Isticmaal iska caabbintaada si aad murqahaaga ula qabsato oo aad farahaaga uga baxdo.
Tallaabada 1: Gacmaha kor u qaad xagga sare ee shanaad (taasi waa lingo ballet ee calaacasha oo u jeedda xaga suxullada, sida oval).
Tallaabada 2: Gacmahaaga u fur korka samaynta V, adoo ka cadaadinaya gadaasha gacmahaaga. Ku soo noqo bilawga
Tallaabada 3: Ku soco laba qaybood oo toban reps ah.
Mckenzie Cordell2. V Riix
Wuxuu shaqeeyaa triceps-kaaga, deltoids, lats iyo garbaha.
Tallaabada 1: Gacmahaaga kor u qaad sida V samaynta. U beddel jihada gacmahaaga si ay calaacashaadu u soo jeedaan.
Tallaabada 2: Cadaadis sidii adigoo ku riixaya laba darbi.
Tallaabada 3: Ku soco laba qaybood oo toban reps ah.
Mckenzie Cordell3. Goobabada Gacmaha
Wuxuu ka shaqeeyaa garbahaaga, dabinadaada, biceps iyo triceps.
Tallaabada 1: Gacmahaaga si toos ah u fidi dhinacyadaaga iyadoo calaacalahaagu kor u jeedaan.
Tallaabada 2: Gacmahaaga hore ugu wareeji laba qaybood oo toban ah.
Tallaabada 3: U rog goobada laba qaybood oo toban ah.
Mckenzie Cordell4. Goobabada Gacmaha badhkeed
Wuxuu shaqeeyaa biceps-kaaga, triceps, garbaha iyo deltoids.
Tallaabada 1: Gacmahaaga si toos ah u fidi dhinacyadaaga iyadoo calaacalahaagu kor u jeedaan.
Tallaabada 2: Gacmaha kor iyo hoos u qaad, calaacalahaaga u rog dhulka markaad kor u qaadayso, sidii adigoo gacantaada oo dhan ku sawiraya goobaabin badhkeed.
Tallaabada 3: Ku soco laba qaybood oo toban reps ah.
Mckenzie Cordell5. Pinkie Lifts
Waxay ka shaqeysaa triceps-kaaga, biceps-ka iyo deltoids.
* Marka ay muruqyadu daalan yihiin, garbahaagu waxa laga yaabaa inay bilaabaan inay u soo baxaan xagga dhegahaaga. Haddii aad dareento in tani dhacdo, dib u hagaaji si madaxaagu kor u kaco, aragtidaaduna ay hore u socoto oo garbahaagu u dejiyaan.
Tallaabada 1: Gacmahaaga u fidi si toos ah dhinacyadaaga oo calaacalahaagu gadaal u yihiin, pinkies-ka oo kor u soo jeeda.
Tallaabada 2: Gacmahaaga u qaad xagga saqafka, adigoo ku hogaaminaya farahaaga pinkie.
Tallaabada 3: Ku soco laba qaybood oo toban reps ah.
Jimicsiga riix-upka taagan
La kulan inaadeerkii cabsida aadka u yar ee riixitaanka looxa. Layliga soo socda, ku bilow meel taagan. Ku cadaadi calaacalahaaga gidaarka, baarka ama miiska, ka dibna ku kac suulashaada oo horay u tiirso ilaa jidhkaagu ka noqdo xagal 45-degree ah. Sacabbadaada gudaha u rog, ilaa farahaadu is hor jeeddaan oo xusulladaadu ay tilmaamayaan. Lugahaaga toosan oo xuduntaada ha hawlgelin.
Mckenzie Cordell6. Riix-Ups xusul ballaaran
Wuxuu ka shaqeeyaa laabtaada, garbaha iyo labajibbada.
Tallaabada 1: Meesha sare lagu soo sheegay, hoos u riix ilaa ay fooddaadu ka fog tahay gidaarka ilaa inch ka fog yahay.
Tallaabada 2: Dib u riix ilaa gacmahaagu si buuxda u toosan yihiin.
Tallaabada 3: Ku soco laba qaybood oo toban reps ah.
Mckenzie Cordell7. Qabasho Joogta ah
Wuxuu ka shaqeeyaa laabtaada, garbaha iyo labajibbada.
Tallaabada 1: Meesha sare lagu soo sheegay, hoos u riix ilaa ay fooddaadu ka fog tahay gidaarka ilaa inch ka fog yahay.
Tallaabada 2: Ku hay booskan toban ilbiriqsi.
Tallaabada 3: Ku soco jimicsigan toban jeer.
Mckenzie Cordell8. Suuxul-ballaaran garaaca garaaca
Wuxuu ka shaqeeyaa laabtaada, garbaha iyo labajibbada.
Tallaabada 1: Booska kor ku xusan, hoos u riix ilaa ay fooddaadu kala badh u tahay gidaarka.
Tallaabada 2: Ku hay booskan, samee garaacyo yaryar gacmahaaga, adigoo hoos u riixaya inch oo dib u celi inch.
Tallaabada 3: Ku soco laba qaybood oo toban reps ah.
Layliyada soo socda, hel aag kugu filan si aad si raaxo leh isugu dhejisid dhammaan afarta lugood. Haddii aad leedahay curcuro xasaasi ah, qabso a gogosha yoga ama u guur meel roogaga leh oo gurigaaga ah.
Mckenzie Cordell9. Tricep Dips
Wuxuu shaqeeyaa triceps-kaaga (duh), xasiliyayaasha laabta iyo garabka.
Tallaabada 1: Ka bilow afarta lugoodba adiga oo laabtaadu kor u jeeddo, gacmaheeduna toosan yihiin oo faraha iyo suulasha ay u jeedaan isla jihada.
Tallaabada 2: Adiga oo xuduntaada ku hawlan oo dabadaadu kor u qaadayso, laab suxulladaada intii aad awooddo. Ku cadaadi calaacalahaaga si aad ugu soo laabato booska bilowga.
Tallaabada 3 : Si tartiib ah ugu soco hal set oo toban ah (laba ilbiriqsi si aad hoos ugu dhigto, laba ilbiriqsi si aad kor ugu qaaddo).
Mckenzie Cordell10. loox afar laab leh ilaa Ey
Wuxuu shaqeeyaa triceps-kaaga, garbaha iyo xudunta.
* Si tartiib ah ugu dhex soco hal qaybood oo toban ah. Marka la dhammeeyo, ku dhex soco hal qaybood oo toban ah oo xawli dheereeya.
Tallaabada 1: Ka bilow afarta lugoodba adiga oo laabtaadu u jeedda dhulka, gacmahana garbaha ka hooseeya. Laab lugahaaga oo kor jilbahaaga si ay cirifkaagu wax yar uga dul wareegayaan dhulka.
Tallaabada 2: Dabada kor u qaad oo lugahaaga u toosi eey hoos u jeeda.
Tallaabada 3: Ku soo noqo booska bilawga, adoo jilbahaaga kor u qaadaya.
Mckenzie Cordell11. Loox afar laab leh oo garaac ah
Wuxuu shaqeeyaa triceps-kaaga, garbaha, xudunta, afarleyda iyo weylaha.
* Digniin tartan! Midkani wuxuu heli doonaa garaaca garaaca wadnahaaga.
Tallaabada 1: Ka bilow afarta lugoodba adiga oo laabtaadu u jeedda dhulka, gacmahana garbaha ka hooseeya. Laab lugahaaga oo kor jilbahaaga si ay cirifkaagu wax yar uga dul wareegayaan dhulka.
Tallaabada 2: Ku hay booskan, laab suxulladaada iyo garaaca garaaca sida adigoo samaynaya riixid yar.
Tallaabada 3: Ku soco laba qaybood oo toban reps ah.
Mckenzie Cordell12. Loox Buuxa oo leh Tubado Garbaha beddela
Wuxuu ka shaqeeyaa garbahaaga, calooshaada leexleexan iyo indho-beelka.
*Is lug geli lugahaaga iyo xuduntaada si aad u ilaaliso booska saxda ah ee looxa inta lagu jiro taxanaha.
Tallaabada 1: Ku billow boos buuxa oo loox ah, gacmaha si toos ah garbahaaga ka hooseeya, lugaha oo gadaal u fidsan, cagaha in yar ka ballaaran sinta-fogaanshaha kala fogaanshahooda.
Tallaabada 2: Gacantaada midig kor u qaad si aad u taabato garabkaaga bidix. Dhulka ku soo laabo.
Tallaabada 3: Gacantaada bidix kor u qaad si aad u taabato garabkaaga midig. Dhulka ku soo laabo. Ku dhex soco tuubooyinka garabka beddelka ah ee laba qaybood oo toban reps ah (dhinac kasta shan).
MCKENZIE CORDELL13. DUMBBELL HAMMER CURL + GARAB PRESS COMB
Waxay ka shaqeysaa laba-jibbaarka, triceps iyo garbaha.
* Waxaad u baahan doontaa dumbbells Tan awgeed! Isticmaal miisaan kasta oo aad ku qanacsan tahay, laakiin haddii aad ku cusub tahay layligan ku bilow 2 - 5 rodol.
Tallaabada 1: Ku billow meel taagan iyadoo cagahaagu kala fog yihiin garabka iyo gacmaha dhinacyadaaga, adigoo gacanta kasta ku haysta dumbbell. Geli calaacalahaaga si ay isu soo jeedaan sidii adigoo dubbe haya.
Tallaabada 2: Adiga oo suxulladaada u dhow jidhkaaga, laab laab laab-laabashada ilaa garbahaaga, waxoogaa hakad ah oo tuuji laabtaada. Kadibna ku cadaadi dumbbells madaxaaga kor ilaa ay gacmahaagu toosan yihiin.
Tallaabada 3: Dhaqdhaqaaq la kantaroolo, hoos u dhig miisaanka isku mid oo ku celi.
Mckenzie Cordell14. XAFLADDA DUMBBELL PRESS
Waxay ka shaqeysaa pectorals, deltoids, biceps iyo triceps.
Tallaabada 1: U jiifso dhabarkaaga lugahaaga oo toosan ama xoogaa foorarsan, adigoo gacanta ku haya dumbbell oo keliya dhinacyada garbahaaga. Calaacalahaagu waa inay u jeedaan cagahaaga meesha bilowga ah.
Tallaabada 2: Ku cadaadi miisaanka ka sarreeya laabtaada, fidin suxulladaada ilaa ay gacmahaagu toosan yihiin. Dhabarkaaga ha xidhin. Samee xuduntaada si dhabarkaaga hoose uu si siman ugu joogo dhulka.
Tallaabada 3: Xakamaynta, miisaanka si tartiib ah dib ugu soo celi ilaa aad ka dhaafto garbahaaga oo ku celi.
Mckenzie Cordell15. SAFKA LUQADA
Waxay ka shaqeysaa latamahaaga, dabinadaada, rhomboidyada (dhabarka sare) iyo cuffs rotator.
Tallaabada 1: Ku bilow meel taagan oo cagahaagu kala fog yihiin garab-ballaadhkooda, adigoo gacanta kasta ku haysta dumbbell. Iyada oo jilbahaagu inyar foorarsan yihiin dhabarkaaguna toosan yahay, horay ugu dheji miskaha ilaa uu jilibkaagu u jeedo dhulka.
Tallaabada 2: Kor u kaxee suxulladaada oo gadaal u kaxee jirkaaga gadaashiisa ilaa miisaanyadu ay xitaa la socdaan, ama ay xoogaa dhaafeen, jirkaaga. Heshiis garbaha garbahaaga xagga sare, sida haddii aad isku dayayso inaad wax ka dhex tuujiso dhexdooda.
Tallaabada 3: Dhaqdhaqaaq la kantaroolo, si tartiib ah miisaanka u yaree booska bilowga oo ku celi.
Mckenzie Cordell16. Safka jeexan + DABAQA LA'AAN
Waxay ka shaqeysaa latamahaaga, dabinka, lafaha (dhabarka sare), wareegyada rotator iyo triceps.
Tallaabada 1: Ku bilow meel taagan oo cagahaagu kala fog yihiin garab-ballaadhkooda, adigoo gacanta kasta ku haysta dumbbell. Iyada oo jilbahaagu inyar foorarsan yihiin dhabarkaaguna toosan yahay, horay ugu dheji miskaha ilaa uu jilibkaagu u jeedo dhulka.
Tallaabada 2: Gacmahaaga u laabi xagal 90-degree ah iyadoo xusulladaadu u dhow yihiin jidhkaaga. Kor u qaad dumbbells-ka kor iyo gadaal, ku dheji xusullada, markaad toosinayso gacmahaaga oo aad kor u qaadayso, adoo hawlgelinaya triceps-kaaga.
Tallaabada 3: Dhaqdhaqaaq la kantaroolo, hoos u dhig miisaanka isku mid oo ku celi.
GUBA XERADA BOOT/SOFIA CRAUSHAAR17. Xasiloonida Kubbada Wacdiyeyaasha
Waxay ka shaqeysaa biceps-kaaga iyo brachialis.
* Waxaad u baahan doontaa a kubbadda xasilloonida Tan awgeed! Hubi inaad gacanta ku haysato kubbad cabbirka saxda ah. Haddii aad tahay 5'5 ama ka gaaban, ku dheji kubbadda 55 cm. Haddii aad tahay 5'6 ama ka badan waxaad gaari kartaa kubbadda 65cm. Haddii aad ka weyn tahay 6'0, kubbadda 75 cm waa habka aad ku tagi karto.
Tallaabada 1: Ku billow jilbahaaga, adigoo kubbadda xasilloonida dhulka saaraya hortaada. Horey u soo foorarso, laabtaada iyo calooshaada si raaxo leh u saar kubada. Hoos u dhig oo qabso laba dumbbells.
Tallaabada 2: Gacmahaaga oo toosan oo calaacashaadu u soo jeedaan dibadda ku cadaadi xusulladaada kubbadda oo u laabi miisaanka xagga garbahaaga. Ku hakad si kooban xagga sare iyo xagga dambe ee hoose ilaa gacmahaagu si buuxda u toosan yihiin.
GUBA XERADA BOOT/SOFIA CRAUSHAAR18. Xasiloonida Kubbada XAFLADA PRESS LOCOMOTIVE
Wuxuu ka shaqeeyaa garbahaaga, triceps, pecs iyo xuduntaada.
Tallaabada 1: Ku hay hal dumbbell gacan kasta oo cagahaagu si siman u siman yihiin dhulka, dhabarka u dhig kubbadda, adigoo u dhexeeya garbahaaga dhexdooda. Gacmahaaga oo laabta suxulladaada bannaanka u soo saara labada miisaanba kor u qaad si ay ula kulmaan garbahaaga.
Tallaabada 2: Ku cadaadi laabtaada si aad gacantaada midig kor ugu qaaddo ilaa ay ka toosayso, ku hay si waafaqsan garabkaaga. Si degdeg ah u soo celi oo beddel, gacantaada bidixna kor u soo diraysa. Ku soo celi dhaqdhaqaaqan si xawli ah laakiin degdeg ah si aad u ilaaliso ka qaybgalka muruqa oo aad xabadka kor u qaaddo.
GUBA XERADA BOOT/SOFIA CRAUSHAAR19. Kubadda Xasiloonida oo garbaha ku fadhiistay saxaafadeed
Wuxuu ka shaqeeyaa garbahaaga, deltoids, pecs iyo xudunta.
Tallaabada 1: Ka hel meel fadhi ah oo raaxo leh kubbadda xasilloonida, adigoo gacanta kasta ku haya hal dumbbell. Miisaanka kor u qaad oo soo bixi ilaa suxulladaadu ay yihiin xagal 90-degree ah.
Tallaabada 2: Ku hawlgelinta xuduntaada, labada gacmood kor u cadaadi ilaa la toosiyo ka dibna si tartiib ah dib ugu soo celi booska bilowga.
GUBA XERADA BOOT/SOFIA CRAUSHAAR20. Xasiloonida Kubbada riixitaanka
Wuxuu shaqeeyaa triceps-kaaga, pecs, garbaha, dhabarka hoose, afargeeska iyo xudunta.
* Digniin adag! Talaabadani waa tallaabo kor loogu qaadayo riixitaankaaga caadiga ah, markaa si tartiib ah u qaado oo kaliya ku celi inta ugu badan ee suurtogalka ah oo qaab wanaagsan leh.
Tallaabada 1: Ku bilow meel kor u riixaya oo kubbadda xasilloonida cagahaaga u dhow. Dusha cagahaaga dhig kubbadda oo hagaaji sida loo baahdo si jidhkaagu u noqdo mid toosan.
Tallaabada 2: Adiga oo suxulladaada u dhow laabtaada, hoos u sii daa jidhkaaga sare oo dib u riix ka dib dhaqdhaqaaq caadi ah oo kor u kaca ah. Si tartiib ah u qaado oo xoogga saar inaad laabtaada u dhawaato sida ugu macquulsan.
Jimicsi badan oo cudud ah oo la isku dayo
- 12 jimicsi miisaan bilaash ah oo aad ku samayn karto qolkaaga fadhiga
- 15 Layli Kubbada Xasiloonida oo Gubi koox kasta oo Muruqyo waaweyn ah (oo lagu daray Wadnaha qaar, Madadaalada uun)
- Jimicsiga Joogtada ah ee Kooxda iska caabinta ee 8-talaabo ee Waxaad wax badan ku qaban kartaa meel kasta
LA XIRIIRA: 10 qabooji jimicsiyo ka dhigi kara jimicsigaaga mid waxtar leh
Qalabka Jimicsigu waa inuu leeyahay:
Zella waxay ku nooshahay lugaha dhexda sare
Hadda iibso
Andi Kubaddii ANDI
$ 198 Hadda iibso
Haweenka ASICS'Gel-Kayaano 25
$ 120 Hadda iibso
