Sida loo dhiso dabada guriga muddo 20 daqiiqo ah maalin

xirfadlayaasha Fitness sheegaya in dabada jilcincy iyo giijisan waxaa laga heli karaa oo keliya dhididka adag ee jimicsiga. Tani ma aha arrin run ah. Bamgaree ilaa dabada iyo wuxuu noqon karaa guriga. Tani waxay u baahan stock of 2 kg dumbbell iyo set oo ah jimicsi, kaas oo hoos lagu tilmaami doonaa. Dumbbells bedeli kartaa dhalooyinka 2 litir oo biyo ah.

Ka hor inta gartaan sida loo tuuro ilaa dabada ka guriga, waxa muhiim ah in ay bartaan a xeerar yar - sida ay muhiim, sida ay lagama maarmaanka u sameeyaan jimicsi ah.

1. cuntada gaarka ah. By yareynta calories iyo cunista salad a, badhida buunbuuniyo guriga (oo gym), oo aan shaqayn doona. Waxaa muhiim ah in la beddelo korontada si ay u isticmaalka calorie ahaa ka sareeyaan dakhliyada ay. Waxa kale oo loo baahan yahay si loo yareeyo boqolkiiba baruurta iyo carbohydrates iyadoo la kordhinayo cadadka protein. Tusaale ahaan, sida soo socota: 40-10-50% - borotiin, baruurta iyo carbohydrates, siday u kala horreeyaan. Sii doorashada waa in ay noqon carbohydrates kakan: miro, kaleh, baastada ka sarreen durum , iwm
2. jimicsigan, sida, orod, aerobics, taam leh oo sare. Ka hor inta aadan lisidda ilaa dabada ee guriga, iyo kooxda taam ah, waxaa muhiim ah in iska kaxaystaan ay baruur xad-dhaaf ah, sax?

Complex dhuujin dabadaada la abuuri karaa oo ka mid ah layliyada soo socda:

1. Lunges. wada lugaha, dib si toos ah: Qaadashada dumbbells ee gacmahaaga, qaado booska laga bilaabo. Maxaa ku saabsan "waqtiga" inay qaataan tallaabo hore oo cagtiisa midig, wareegaayo iyada xarunta of cuf, si ay u fadhiisan sidan oo kale in hip ahaa si adag isku midka ah dhulka. Ay daruuri tahay waa in la hubiyaa in jilibka lugtiisa bidix taabto dhulka. Joog meel this kharash ku "laba" iyo "saddex", diidmada jidhka dib u xoog ah ku hardiyi off cagtiisa midig aad. Ku celi 15 jeer hal lug iyo tiro isku midka kale.
2. Kadalloobsanayo. Mar labaad ku jirta gacanta dumbbells, cagaha wada, marka laga reebo wax yar ka ballaaran yahay width garabka. Si tartiib ah, oo leh dadaal lagu doonayo in Goodin, gelinayn dabada ka dib. Gaaritaanka halkii ugu hooseysey, kaliya joogo iyo si tartiib ah ku soo laabto booska laga bilaabo, la isticmaalayo oo kaliya ciidamada muruqyada Salalka ah. Halkaa marka ay marayso ugu korraysa, ugu badnaan jiid aad glutes. U hubso inaad daawato baxay, si ay dib ugu ahaa si toos ah iyo shaqo la aan ka mid ahaa. 15 kamay helin.
3. Maaxi laaban lugta. Laga bilaabo booska: jilba taageerto laaban at suxullada ah. Jiid ilaa uu xabadka iyo lugta midig ka dib markii ciidamo qaado-up si xagal midig sameeyay inta u dhexeysa bawdada iyo soo gaaray. Qabtaan 15 aaminin lugta kasta.
4. Maaxi lugta toosan. Laga bilaabo darajada iyo caqabado ayaa wali jira, iyadoo farqiga kaliya in daabka waa in uu soo saaro lugta toos ah ula yar dib u dhac ugu sareysa, marka lugta sida toosan sida ugu macquulsan. Sida of 15 kamay helin.
5. Bridge - layliyada keentay loogu talagalay in lagu wanaajiyo qaabka barida. Dhabarka u seexo, lugaha ka qaloocsan tahay jilbaha iyo opiretsya on foot. badhida duubo ugu badan (in la raaco waqti isku mid ah, in dhexda waxaa sidoo kale ma sagged), iyaga jiid off dhulka iyo kor u sarraysaa sida ay suurtagal tahay. Pausing meesha ugu sarreysa, si ay ay markii hore ku soo laabto. Ku celi 15 jeer.
6. jimicsiga soo socda waa kaamil ma aha oo kaliya kuwa doonaya in ay ogaadaan sida ay u lisidda ilaa dabada ee guriga, laakiin sidoo kale kuwa doonaya in la siiyo qaab fekrado. Seexo caloosha, lugaha, jilbaha wada xodan yihiin, qaban si ay u gaddoomaysaan Cidhibtiinii ka midba midka kale uu taabto. Head nasanayso on hubka ka qaloocsan tahay suxullada ah. Si tartiib ah aad cagaha ku qaataan off dhulka, iyaga dib loo soo celiyo in ay soo billowday ugu. Sayidka, guga si tartiib ah, samayn uplifts 15-20 feet.
7. Laga bilaabo booska: Been dhinaca, laaban lugta hoose ee jilbaha iyo been ka on top of iyada. Waxaa soo baxday in aad fuushay lugta laaban qeybtii jeestay. stretch lugta Upper si isku midka ah cagtaada dhulka ku ah. By ciidamo madaxa iyo jirka sida ugu badan ee suurtogalka ah ka hor, in kor loo qaado lugta toos ah u sarraysaa sida ay suurtagal tahay. Buuxinta 15 aaminin, bedesho lugood.

Sida aad arki karto, siyaabo lisidda ilaa dabada guriga, a badan. Business for yar, si ay u dhawraan xeerarka taam aasaasiga ah joogto ah ku eekaan qorshaha kor loogu bixiyey oo si joogto ah u sameeyaan jimicsi ah.