Nick Carrier ayaa jabiyay koodka si aan u gaarno yoolalkayaga jimicsiga. Ma ahayn wax ku saabsan cuntooyin gaar ah oo macaamiishiisa ah ama samaynta jimicsiyada ugu fiican ee taxanaha ah (inkasta oo 25-sano jir ah ganacsadaha qaab nololeedka, tababaraha Orangetheory, iyo martigeliyaha Nick Carrier's Best You Podcast uu leeyahay aragtiyo badan oo ku saabsan). Maya, marka ay timaado guusha ragga iyo dumarka uu u tababaro inay dhimaan miisaanka, dhisidda murqaha, iyo horumarinta hab nololeed caafimaad leh, waxay had iyo jeer ku xiran tahay yoolalka ay marka hore dejiyaan.

Sidoo kale eeg: 8-da Khamri ee ugu Fiican Vegan-ka ee Badbaadada u ah Hab-nololeedka Vegan

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"Marka uu qof dareemo in ay dib u dhacayaan, oo aysan horumar ku samaynayn xawli ay u baahan yihiin, way joojiyaan," Carrier ayaa yidhi. “Inaad samayso yool u qalma iyo mid lagu guulaysan karo waa mid aad u weyn.”

Labadaas kelmadood ee mudan iyo kuwa lagu guulaysan karo, waa gunta, ayuu ku macneeyey, midda horena ku sifeeyey yool macno kuu leh iyo tan dambe, wax aad ogtahay in aad fulin karto. Waxay ka fogaanaysaa "qaabaynta" iyo "culayska lumin" - madmadowga nooca iyo dhinaca la taaban karo, bartilmaameedyada la qiyaasi karo, sida 35 riix-up daqiiqad gudaheed, ordaya todobo-daqiiqo mayl, ama hoos u dhigista qaddar gaar ah oo miisaan ka badan waqti cayiman. "Waxay aad ugu badan tahay inay leeyihiin hadaf cad," Carrier ayaa sharaxay. "Ka-qaybgalku wuxuu ka yimaadaa horumarka."

La xiriira

• Khabiirku wuxuu muujinayaa habka ugu wanaagsan ee lagu dhiso murqaha xargaha iska caabbinta
> Waa maxay jimicsiga ugu fiicanii jadwal ii? > 5 hadafyadan ka hor intaysan waligeed u qoondayn jimicsiga. Adiguna waa in aad. In kasta oo 20-daqiiqo ee ugu fiican ee jimicsiga guriga uu u baahan yahay wax yar ama ma jiro qalab jimicsi oo guriga ah, weli waa tallaabada labaad. Qabo buug iyo qalin, soo deji qoraalada iyo nambarada macno samaynaya, oo ku bilow safarkaaga fayoqabka casharadan xagaagan. Aragtida horumarkaaga waa dariiqa saxda ah ee kugu hagaya wadadii saxda ahayd markii ay soo baxayaan waxyabaha wax yari ay kaa saari karaan gaadhiga. Gear
• Bur-gubanaya HIIT Workouts
>
• Sida loo Abuuro Jimicsi Joogto ah
>Cuntada Tababarka Kadib La Cuno >

>>“20-daqiiqo Jirka La shaqee Nick”20-daqiiqo Layliga Jirka oo leh Nick

1. 30-ilbiriqsi fidsan muruqa muruqa
>
2. 30-ilbiriqsi oo beddelka dambeedka
>
3. Hal daqiqo beddelka shimbiraha looxa
6>
4. 30-labaad ee orso loox tuubooyinka garbaha
>
5. 30-labaad loox-ilaa-pike
>

>
1. Jumping jacks
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2. Squat-miisaanka jidhka (ku dar boodboodka dhibka) -labaad nasasho
>

>

>
1. Maqas-lugo toosan
2. lug toosankor u qaada
> 30 nasasho ilbiriqsi >

>

Ku celi qaybaha riix-riixinta iyo abs saddex wareeg.

“ Burburiyaha riixaya”

> Kobcinta xoogga iyo adkaysiga xuduntaada, laabtaada, iyo triceps (oo ay weheliso muruqyo kale oo xasiliyayaal ah), waxay ku arki doonaan adiga oo imanaya dhawr toddobaad ka dib.

Lammaanahaaga:

Sidoo kale eeg: Ciyaaraha X 2023: Jadwalka, sida loo daawado, kuwa ugu cadcad in lagu guuleysto, iyo in ka badan3>

Waxaad samaysaa hal riix,kadibna lamaanahaagu hal riix

Waxaad samaysaa laba riixid,kadibna lamaanahaagu waxa uu sameeyaa laba riix

waxa uu kor u kacayaa 10,waxa uu ku celcelinayaa 10 jeer

5>U soo dhaadhac hal>

Haddii aanu jirin lammaane, naso wakhtiga u dhigma inta u dhaxaysa reps

>>

Ka dib, afar wareeg oo ah:

>

• Plank walkups of 15. shan jeer laba jeer ka hor intaanad soo degin.

  “Lug Shredder”

  > Lugahaagu waxa laga yaabaa inay dareemaan jelly ka dib burburiyaha jidhkan hoose, laakiin waxay u ekaan doonaan sidii kuwo la xardhay. alwaax ah. Ku billow orod fudud oo shan daqiiqo ah oo diirimaad ah, ka dibna shan wareeg oo hoos u soo degaya oo ah:
  • Miisaanka jidhka (100/80/60/40/20)
  • Squats-ka-jidhka 6>
  • Sambabada socodka
  • 45-ilbiriqsi gidabi fadhiiso

Ku dhamee shan daqiiqo oo orod masaafo ah. Tamashlaha, raadadka, ama hareeraha hareeraha oo dhan si fiican ayey u shaqeeyaan.

>

Wax badan ka sii akhri: Leg Workouts ee weylaha la sawiray

“Ababuuraha”

1>Maalintii siddeedaadna, Qaade wuxuu abuuray abs-kaaga mahadsanid xuduntan-banger dhexe. Afar wareeg:

• Hal daqiqo, burpees
• Hal daqiqo, loox ku hay
• Hal daqiqo, baaskiilada oo dilaaca
• Hal daqiiqo, lug toosan kor u qaada
• Hal daqiiqo, naso
>

>15>> Wax badan ka sii akhri: Xoojinta Xudunta Shaqada >

“Jidhka Buuxa”

1 Iska yaree wakiil mid kasta oo ka mid ah 10ka wareeg, adigoo ka bilaabaya:

• Dumbbell full thrusters (10, 9, 8, 7, 6, 5, 4, 3, 2, 1)
• Ka bood squats (10, 9, 8, 7, 6, 5, 4, 3, 2, 1)
• V-ups (10, 9, 8, 7, 6, 5, 4, 3.
• Guurayaasha Buurta, 50 wadarta
>

>

“Kalorie Burner”

> Haddii ay dhacdo in dembigaagu uu sarreeyo abid ka dib xaflado badan, ka dibna Dubbada ka saar tixdan ciqaabta ah. Ka dib shan daqiiqo oo kuleyl ah, ku bilow: >

> 6>
• Darbiga fadhiista, 30 ilbiriqsi
• Plank jacks, 50 reps
• Sambabada ka bood, 20 wadarta reps
• Mountain reps, 50 reps
5>Tabbadaha garabka ee Plank, 50 wadarta celis ah

>

Wall-fadhi, 30 ilbiriqsi

>>“ Tijaabada Wadnaha ”>

Ku kici sambabadaas neeftan -buster. Ku celi laba wareeg oo laba daqiiqo nasasho u dhaxaysa. Ka bilow:

>

>
• Ku bood squats, 10 reps
>
• Bench hop-overs, 20 reps
>
• Pushups, 30reps
• Plank jacks, 40 reps
>>Bench hop-overs, 20 reps total
• Jump squats, 10 reps
>

“Gacanta”

Ku casuun asxaabtaada iyo qoyskaaga bandhiga qoriga oo leh dhisahaan xag-jirka ah. Buuxi saddex wareeg oo ah:

>

Pushups, 30 seconds

>Naso 15 ilbiriqsi

Dumbbell bicep curls, 30 seconds

Naso 15 sekan

Plank hold, 30 seconds

Naso 15 sekan

Jacks boodada, 30 sekan

>Dumbbell korka sare ee triceps-ka, 30 sekan>naso 15 ilbiriqsi

Dumbbell hammer curls, 30 seconds

Naso 15 ilbiriqsi

Mountain fuula, 30 seconds

Naso 15 ilbiriqsi

15                              ‘‘Ma joogsan karo’,mana joogsan karo’<10                       * layligan burpee-ku-salaysan ayaa si degdeg ah u duulaya iyada oo ay mahad naqayaan soo-jeediyeyaal gooyay iyo laba daqiiqo oo nasasho ah. Samee laba wareeg oo 10-daqiiqo EMOM ah (Daqiiqad Kasta oo Daqiiqado ah):

> Sagaal burpis ilaa shan V-ups >Sideed burpes ilaa 10-lug toos ah oo kor u qaaday
• Todoba burpees ilaa 15 jaakad looxa
>
• Lix burpies ilaa 20 wadarta baaskiilka
• Shan burpies ilaa 25 kursi hop-overs
>
• Afar burpes ilaa 30 maqas wadarta
• Saddex burpie ilaa 35 jir-jileecood oo miisaan leh
>
• Laba daaci ilaa 45 fuulayaal buur
• Hal burpee oo loox haynayo ilaa wakhtiga
• Mid nasoDaqiiqado
>

“Soo noqoshada 20-daqiiqo Jirka-Miisaanka Jirka ee Nick adigoo gubaya kalooriyo badan > Marka hore, ku bilow diirimaad fudud: > 3> 5>Shimbiraha looxa looxa oo hal miridh ah isku badala >

30-ilbiriqsi ee garbaha looxa looxa

> 30-ilbiriqsi loox-ilaa-pike > >

Marka xigta, waxaad bilaabi doontaa jimicsiga, oo leh 40 ilbiriqsi oo jimicsi ah iyo 20 ilbiriqsi nasasho ka badan seddex wareeg oo ah:

• Laba lugood ayaa kor u qaadaya maqas lix-lugood
> 5>Afar garbaha ayaa ku dhufanaya laba riix
• Lix jilbo-jilib ah oo u kala qaybiya laba-squats-miisaanka jidhka
>

>

Qaydhka labaad ee jimicsiga, waxaad socon doontaa 30 ilbiriqsi, oo leh nasasho 15-ilbiriqsi ah, saddex wareeg oo :

• Ruushka qalloocsanaan
>
• Baaskiilada oo dillaacsada
• Mountain fuula
>