Tababarka HIST: Habka ugu Wanaagsan ee loo Kordhiyo Awooda Murqaha
Soo ogow sida tababarka HIST uu kaa caawin karo inaad si dhakhso leh oo badbaado leh u kordhiso xoogga murqahaaga oo leh hawlo gaagaaban oo waxtar leh.
Jadwalka joogtada ah
Faa'iidooyinka Ku-laabashada Dib-u-celinta ee Elliptical-ka
Soo ogow sida dib-u-celinta elliptical-ka ay u wanaajiso jimicsigaaga iyo caafimaadka wadnahaaga. Wanaaji habkaaga caadiga ah maanta!
Nidaamyo badbaado leh oo waxtar leh oo loogu talagalay dadka buurnaanta leh ee raba inay horumariyaan caafimaadkooda
Soo hel nidaamyo badbaado leh oo loogu talagalay dadka cayilka leh oo hagaaji wanaaggaaga jimicsi habboon oo waxtar leh.
Booska Cagta ugu Fiican ee Squats: Hage Dhamaystiran
Baro sida cagahaaga loo dhigo inta lagu jiro daba-jiidashada si aad u wanaajiso farsamadaada iyo waxqabadkaaga. Sharaxaad cilmiyeed iyo talo wax ku ool ah.
Sida Loo Wanaajiyo Kursigaaga Kursiga: Farsamada, Layliga, iyo Xeeladaha Hagaajinta
Soo ogow sida aad ugu hagaajin lahayd kursiga keydka adigoo isticmaalaya farsamo, layliyo caawiye ah, iyo qorshe tababar oo la hagaajiyay.
Dumbbell Pullover: Farsamada, Murqaha, iyo Talooyinka Muhiimka ah
Baro sida saxda ah ee loo sameeyo dumbbell pullover, kuwaas oo muruqyada ku lug leh, iyo talooyin waxtar leh si looga fogaado khaladaadka.
Wanaaji Tababbarkaaga: Muhiimadda Cadaadiska Calool-gudbinta ee Culayska
Soo ogow farsamada neefsashada ee kor u qaadaysa cadaadiska caloosha-hoosaadka si badbaado leh, wiishash waxtar leh.
Hagaha ugu dambeeya ee hagaajinta kursiga keydkaada
Soo hel farsamada ugu fiican iyo khaladaadka caadiga ah ee saxafada keydka. Ku hagaaji tababarkaaga hagahayaga oo dhamaystiran.
Jimicsiga Kooxda Glute ee iska caabinta: Horumari xooggaaga iyo codkaaga
Soo ogow laylisyada kooxda iska caabinta ugu fiican si aad u dhawaaqdo una xoojiso glutes-kaaga si wax ku ool ah oo badbaado leh.
Layliga ugu waxtarka badan si loo xoojiyo jirkaaga hoose
Soo ogow jimicsiga ugu fiican si aad u xoojiso jidhkaaga hoose oo aad u wanaajiso waxqabadkaaga ciyaaraha ee guriga.
Xoojinta Muhiimka ah: Layliga iyo Faa'iidooyinka
Soo ogow sida loo xoojiyo xuduntaada jimicsiyo waxtar leh iyo faa'iidooyinka ay u keenaan waxqabadkaaga ciyaaraha fudud iyo caafimaadkaaga.