Layliyo waxtar u leh feetball ka dib

Weligaa mala yaabtay waxa load weyn u adkeysan karaan our dib? naftiisa oo dhan, oo ay hawl - si ay u ilaaliyaan meel vertical kaamil ah oo jidhka ah, oo ma ahan sahlan. Is ogow of caafimaadka - Korkannagana degdeg ah. Tani waxay u fiican layliyada caawin doonaan in ay xoojiyaan muruqyada dhabarka on fitball.

Waxaa hubaal ah inaad maqashay oo ka mid ah fitball, kubada gym, maalmahan ka mid ah ciyaartoyda qibrada leh oo caan ah, oo ka mid ah dunida ku cusub. Fashion ma aha shil. Aadan Qabille Tani waxay ku siin karaan cadaadis aad u daran, sidaas tudhay muruqyada dib la laf-a xamuulka loo baahnayn. Taasi waa sababta, tusaale ahaan, dib u jimicsi on fitball loogu taliyay hooyooyinka ku dhowaad dhammaan uurka leh uur leedahay.

Tixgeli fursado dhowr ah si ay u tagaan kubada. Jimicsiga on fitball dhabarka, sawir ka mid ah la siiyo ee qodobkan ku haboon yihiin dadka heer xirfadeed kasta.

Waxaan is ogow dhabarta

Shaqada layliga ugu horeysay ee feetball daafaca - si ay u xoojiyaan muruqyada extensor spinal si loo yareeyo halista dhaawacyada shaqada iyo tababarka guriga. Waxa intaa dheer in fitball ah, oolin ilaa on dumbbells 1-1,5kg (heer aad tababarka).

Laga bilaabo booska - jilba ka hor inta fitball iyo been ka on caloosha. Markaasuu gacan kasta la wareegay dumbbells, hubka ugu duub hoos dabaqa (waa inay noqdaan xirsiyo ku laaban yihiin iyo ballaariyo oo timir ah hoos). Taz waa ka baxeysaa, caloosha hoose ugu badnaan ku cadaadisay ka dhanka ah fitball ah. Head waqti isku mid ah si toos ah hayn, hoos soo fiiriyo.

Inta lagu guda jiro jimicsi ee bixinta this kicin garbaha iyo madaxa iyo si tartiib ah gacmihiisa ku fidaa si dhinac si line hal garbaha la. Kubad degaanka lumbar waa in aan loo ogolaan. Dheeraad ah oo kor gacanta bidix si dhabarta laad ka yar dhacay. gacanta midig, si kastaba ha ahaatee, weli go'an. In meel this aan wali ku dhowaayeen shan ilbiriqsi.

isku celi, waayo, gacanta midig, bidix ee - in billowday ugu. Hubi in garabka waqti isku mid ah u guuray, isku duub sida jidhka, iyo qaybta hoose ee jidhka - caloosha, sinaha, lugaha - hadhay xasiliyaa.

Jimicsiga ku lug leedahay 5 markooda labada dhinac, ka dibna waxay u baahan tahay nasasho muddo hal daqiiqo ah. Ka dibna, waxa ay noqon doontaa suurto gal ah in ay qaataan miisaanka culus iyo tirada aaminin in la kordhiyo si ay 8-10. Laakiin in ka badan 4 habab aan samayn suurad wacan.

Ma aha oo kaliya dhabarta laakiin sidoo kale saxaafadda

Perfect kuwa u baahan in la xoojiyo dhabarta lumbar ah. Waa "doon" classic in saxaafadda, laakiin kubada.

Laga bilaabo booska sida soo socota: jiifsan uu caloosha ku fitball, stretch iyo toosi lugaha, gacmaha qufulka in qufulka ee madaxiisa. Cadaadisay in guryaha fitball saaray.

Marka aad xawaaro gaabis ah waa in guryaha ay ula talaabsan lahayd si toos ah ay lugaha la sara kicin. Markaas si tartiib ah ku soo laabto bilaabo booska. Marka ugu horeysa, ma samayn wax ka badan 2 habab, mid kasta oo ka mid ah 8 jeer.

Muddo ka dib waxaan soo dejin tirada aaminin 12, sameeyo saddex waji. Markay istareexsan ee fulinta adkayn hawsha - gacmihiisa gudbay hore ee aad qabtaan. ka dibna aad qaban karto jimicsiga la miisaan (dumbbell, Sabaayad ka bar ah).

Xoojinta garbaha iyo dhabarka

Ujeedada layligan loogu talagalay feetball daafaca - in la xoojiyo latissimus dib ugu murqaha iyo muruqyada garabka gadaal.

Laga bilaabo booska - waxaad ku taagan in fitball hore. qaloocsan ee gacanta xusulka ka haysta dumbbell la Dhanka kale ku tiirsan kubada. Mid ka mid ah lugta yara u dhaw in ay kubada.

Housing si habsami leh oo si tartiib ah weeraryahanka ku tiirsada, dhabarka toosan sida ugu badan ee suurtogalka ah. Hand la miisaan weli meesha ugu hooseysa. Oo wax u dhimaya jaraa'id, laabaya suxulka jidhka oo adkaysay dumbbell ah. Markaas waxaa u sugnaadey noqosho ah inay booska asalka ah.

Soo saaray 2 qaybood, mid kasta oo la 8-10 Ilaah aaminin yeelaan. Tiradooda si tartiib ah kor u kacay in ay 12-15, iyo aad samayn karto saddex qaybood. miisaanka hore ee dumbbells - 2 ilaa 4 kiilo, ugu danbeyn qaadan culus - 6 kg. Hana ka daalina intiisa kale daqiiqadii u dhexeeya Ilaah aaminin ugu.

jimicsi universal

Marka fulinta layligan loogu talagalay feetball (dhabarka) tababaray iyada dhabarta lumbar, garbaha, jaraa'id qaybta sare ee bowdyahooda.

Qaadashada booska laga bilaabo, fadhiistaan fitball ah, lugaha ajende oo kubada ka eryay isaga ka yar. Dhabarka been on fitbole (garbaha caatada ah iyo garbaha), miskaha sida ay tahay in hawada. Lugaha ka qaloocsan tahay xagasha midig, dhulka aad ugu istaagi, jilbaha si toos ah in ka badan iyo Jiqilka aad, width cagaha garabka gooni, gacmaha on miskaha.

Aada layliyada. Si tartiib ah hoos u miskaha ah si ay daab iyo garbaha ay wali ku cadaadisay in ay kubada. Markaas eeliyaan Diintiinna si ay markii hore taagnayd. Ha iloobin in aad u hubiso in jidhka inta lagu guda jiro jimicsi oo dhan wuxuu ahaa midka ah dhulka, iyo garbaha ka go'an on kubada (is ogow of dheelitirka).

Haddii uu jiro dhib ma aha in shaqadoodu sameeyo jimicsi dumbbells ah oo miisaankeedu yahay oo ku saabsan mid ka mid kiilo ee gacanta, waxaa kale oo suuragal ah in ay ku tiirsanaadaan hal lug oo kaliya. heerka bilowga ah - 10 celis labada xirtey (wadar ahaan labadii), markaas load kordhay.

Ha illoobin oo ku saabsan gacmaha

Ujeedada layliga shanaad ee feetball daafaca - si ay u xoojiyaan muruqyada lumbar ah, uu legyahay, triceps.

Dhig jidhka on a fitball la mid ah jimicsi hore, laakiin gacmaha a burush quful hore kordhiyay. Marka jidhka waa in labada dhinacba kale u gacmaheeda ka dambeeya loo soo jeestay. Qaybta hoose ee jirka aan dhaqaaqin, hubka si toos ah oo ku yaal qalcaddii, jidhku waa isku midka dhulka.

Layligani fudud loo sameeyaa si joogta ah (20 jeer ka badan). Adkayn hawsha sidoo kale noqon kartaa dumbbells ama dubin.

Liiska Tani ma aha jimicsi dhamaystiran, laakiin waxa ku jira oo dhan farsamooyinka lagama maarmaanka u ah saameyn wax ku ool ah oo ku saabsan muruqyada dhabarka.