Haddii aad rabto jadwal jimicsi bilow ah, halkan waa qorshe
4-maalmood ah oo si tartiib ah u dhisayo awooddaada iyo
adkaysigaaga. Jadwalkani wuxuu isku daraa jimicsiga
wadnaha (cardio) iyo xoogga (strength training). Waxaan ku
talinayaa inaad ku bilowdo qorshahan 3-4 toddobaad, ka
dibna kordhiso iyadoo la raacayo heerkaaga.
Jadwal Jimicsi (4 Maalmood Usbuucii)
Maalinta 1: Cardio + Xoog
1. Warm-up (5-10 daqiiqo): Socod degdeg ah ama orod
fudud.
2. Cardio (20-30 daqiiqo):
• Orod fudud, baaskiil wado, ama treadmill.
• Haddii aad cusub tahay, isku day orod fudud ama socod
degdeg ah 2-3 daqiiqo, ka dibna 1-2 daqiiqo nasasho.
Ugu dambeyn isku day inaad ku socoto ama oroddo 20-
30 daqiiqo.
3. Xoog (Strength Training) – 3 set oo 10-12 ku
celcelin:
• Squats (lugaha iyo glutes)
• Push-ups (gacmaha iyo qeybta sare ee jirka)
• Lunges (lugaha)
• Plank (core) — Xaqiiji inaad 20-30 ilbiriqsi is hayso.
4. Cool down (5-10 daqiiqo): Iska yaree xawaaraha
orodkaada si tartiib ah oo samee xoogaa calool iyo lugaha
ah.
Maalinta 2: Xoog + Core Focus
1. Warm-up (5-10 daqiiqo): Socod degdeg ah ama orod
fudud.
2. Xoog (Strength Training) – 3 set oo 10-12 ku
celcelin:
• Dumbbell Deadlifts (Haddii aad haysato dumbbells
ama wax waaweyn oo aad qaadi karto)
• Overhead Press (Dumbbells ama barbell)
• Bent-over Rows (Dumbbells ama barbell)
3. Core Training (3 set oo 12-15 ku celcelin):
• Russian Twists (20 ilbiriqsi mid kasta)
• Leg Raises
• Planks (Xaqiiji inaad 30-45 ilbiriqsi hayso)
4. Cool down (5-10 daqiiqo): Tiraamay xoogaa yoga ama
calool xanuun saari.
Maalinta 3: Cardio + Xoog
1. Warm-up (5-10 daqiiqo): Socod degdeg ah ama orod
fudud.
2. Cardio (20-30 daqiiqo):
• Isku day inaad oroddo ama baaskiil wadato 20-30 daqiiqo
si joogto ah, si tartiib ah u kordhi xawaaraha.
3. Xoog (Strength Training) – 3 set oo 10-12 ku
celcelin:
• Squats (lugaha iyo glutes)
• Push-ups
• Dumbbell Rows (Haddii aad haysato dumbbells)
• Lunges
4. Cool down (5-10 daqiiqo): Soco oo samee xoogaa
dhigid ah.
Maalinta 4: Xoog + Full Body
1. Warm-up (5-10 daqiiqo): Socod degdeg ah ama orod
fudud.
2. Xoog (Strength Training) – 3 set oo 10-12 ku
celcelin:
• Squats
• Deadlifts
• Dumbbell Bench Press (haddii aad haysato dumbbells)
• Biceps Curls (Dumbbells ama barbell)
3. Core Training (3 set oo 12-15 ku celcelin):
• Mountain Climbers (20 ilbiriqsi)
• Bicycle Crunches (20 ilbiriqsi)
4. Cool down (5-10 daqiiqo): Yoga fudud ama socod.
Dheeraad:
• Nasasho: Maalin kasta waa muhiim in aad u oggolaato
jidhkaaga inuu soo kabto. Haddii aad dareento daal ama
xanuun, waxaad qaadan kartaa maalmo nasasho dheeraad
ah.
• Biyo badan cab: Jimicsi ka dib biyo badan cab si aad u
ilaaliso fuidka jirkaaga.
• Cunto caafimaad leh: Xusuusnow inaad cunto nafaqo leh
yeelato, gaar ahaan kahor iyo ka dib jimicsiga (protein iyo
carbs).
Jadwalkaani waa bilaaw wanaagsan, waxaana loo qaabeeyey
in lagu dhiso xoog, adkaysi, iyo caafimaad guud. Haddii aad
rabto inaad si tartiib ah u kordhiso, waxaad bilowday inaad
ku celceliso 2-3 jeer usbuucii oo kordhiso xoojinta iyo
wakhtiga marka aad soo kabato.
