Qaadayso dumbbells for uu legyahay, taagan, gabdhaha. Sidee si ay u joojiyaan baqaya ee dharka la gacmo gaaban.

Jimicsiga "qaadaya dumbbells for legyahay taagan" - mid ka mid ah gacanta ugu caansan. Oo waxaa jira sabab ah. Legyahay - muruqa ah in inta badan qof walba indhaha u furtid, gaar ahaan xagaaga. Oo markii dadkii arki qurux badan, gacanta smart, ay u muuqdaan in ay aaminsan yihiin in inta kale ee jidhku waa qaab ku habboon.

Sababo la xiriira kala duwan ee mooshinka, kor u dumbbells for uu legyahay, taagan, si sax ah u soo gaaray miisaanka iyo hirgelinta technology waafaqsanaanta u ogolaanaya in ay laxankeeda murqaha iyo dhaqin.

Ha welwelin, muruqyada adkeeyay hubka ma ka dhigi doonaa in aad ka yar haweenka. On lid ku ah, aad soo jiidan doonaa badan oo Ragooda maxfalka.

Sidee aan la qaldo oo leh miisaan dumbbells

Sida caadiga ah, miisaan dumbbell waa in sida in aad samayn kartaa, celcelis ahaan, oo ku saabsan 12-15 kamay helin. Waxaa muhiim ah in waqti marka aad qabtaan kor u dumbbells for uu legyahay, taagan, waxaa jira xiisad yar ee muruqyada iyo celceliyay ee la soo dhaafay ay noqotay in la fuliyo dadaal.

Hubi in aad ha isticmaalin miisaanka culus. Ha caawin jirka laftiisa. Ruxid, waxaad si weyn hoos ugu tayada layliga. Intaa waxaa dheer, waxa uu maydho noqon ben oo qaba dhaawacyo halis ah.

Sida loo sameeyo layliga

• Soo qaado dumbbell ah.
• Istaag cagaha kula heerka garabka. dhabarta Toosan.
• Ku hay gacmahaaga weheliyaan jidhka, suxullada khafiif ah kooxaha ka, Timir dibadda ha u jeeda.
• On neefta siidaysid ah, keeni dumbbells in ay laabtaada, adigoo laabaya xusulkaaga. Garabka waqti isku mid ah si buuxda u dhaqdhaqaaqin.
• Neefta siidaysid, sida aad gacmahaaga toosi si ay u soo billowday ugu. Ku celi mar kale.

ugu fiican waxa uu noqon lahaa hirgelinta hababka 3-4 la nasasho daqiiqo ah.

Haddii aad jeceshahay, waxaad kartaa oofiyo qaadaya dumbbells sidoo kale, marka hore midig, ka dibna gacanta bidix. At dumbbells qaadista beddelka ee uu legyahay, taagan, dareento murqaha iyo fududahay in la raaco farsamada saxda ah ee layliga.

Haddii aad u malaynayso in jimicsi waa mid aad u fudud ama aad tahay raaxo, isku day inaad si ay u qabtaan dumbbells dhifanayo supination.

Waa maxay supination iyo sababta loo baahan yahay

Si loo isticmaalo ugu badnaan uu legyahay, khubaro badan oo duurka ku ah bodybuilding waxaa lagu talinayaa in la fuliyo kor u dumbbells for uu legyahay, taagan, iyadoo supination.

Supination - furida ah burushka lagu jiro layliga. Iyadoo habkan jimicsiga ugu firfircoonaan uu legyahay sida hubka Tucker, taas oo si weyn u kordhiyaa waxtarka layligan.

Sida loo sameeyo layliga

geynta waa sida soo socota:

• Qaado dumbbells.
• Istaag cagaha kula heerka garabka. dhabarta Toosan.
• Ku hay gacmahaaga weheliyaan jidhka, Timir jeeda bowdyahooda.
• Neefta siidaysid sida aad u guurto dumbbells in ay laabtaada, adigoo laabaya xusulkaaga. Inta lagu guda jiro dhaqdhaqaaqa, ballaariyo timireed dibadda. At endpoint oo timir ah waa in ay meel la mid ah sida jimicsiga jidhka hore.
• Inspiratory timireed gacanta faafiyaan halka si tartiib tartiib ah aayar galay ay markii hore.

Sida ku haysta muuqashadii hore, jimicsi la sidoo kale u samayn karaa.

Dhowr talooyin

Iyada oo soo noq-kasta, si buuxda u niyad jabin. Sameynta ma aha ilaa iyo dhamaadka, aad hoos u dhigi doontaa waxtarka layligan iyo kordhiyaa halista ah ee dhaawac.

Isku day inaad suxullada khafiif cadaadisay ka dhanka ah meesha oo ka mid ah feeraha kala goysyada misigta / aad. Haddii inta lagu guda jiro hab suxullada ku dadaalaan in ay ka tago, markaa waa in aad qaadato miisaan fududee.

Ha joojin in qodobada sare iyo hoose. Go'aaminta laxanka iyo Raaca. Waxaa muhiim ah in xiisadda in gacmaha ku adkaystay oo dhan layliga.

La soco neefsashada. neefsashada oo ku habboon waa tayo fiican ma aha oo kaliya in ay sameeyaan jimicsi ah, laakiin sidoo kale tareenada dheeraad ah nidaamka wadnaha.

Qaadayso dumbbells for uu legyahay, taagan kor u gabdhaha waa muhiim sababtoo ah wuxuu ka caawiyaa ma aha oo kaliya in la keeno gacmaha qarsan. Intaa waxaa dheer, jimicsi caawin doono in ay sii joogaan qaab inta aad uurka leedahay. Si kastaba ha ahaatee, daryeelka waa in loo qaato - qaadan dumbbells shido iyo, haddii ay suuragal tahay, sameeyo jimicsi ku fadhiya. La soco neefsashada saxda ah iyo haddii aad si lama filaan ah waxay dareemaan raaxo la'aan ama xanuun, si deg deg ah loo joojiyo fulinta layliga.

Si joogto ah u fulineynin dumbbells qaado legyahay, waxaad kordhin kartaa awoodda iyo jiid gacanta. Waxa ugu muhiimsan waa ha isku dayin in la sameeyo wax aan macquul aheyn ka. Ma ma qabtaan qalab isboorti oo aad u culus. Ha isku daaliyaan habab xad-dhaaf ah. Waxaa muhiim ah in tababar aad keentaa farxad. Oo markaas waxaad dareemi doonaan, sida jidhka riyo noqon doonaa mid dhab ah.