Sida loo baruurta ka soo qaado gacantii saar la jimicsiga

Haween badan ayaa waxay leeyihiin dhibaato sida in ay ka saarto baruurta ka hubka, iyo haddii ay taasi aysan asayda. Si arrintan loo sameeyo, waxaanu kugula talinaynaa jimicsiga iyo daaweynta ka dib. Waayo, fasalada u baahan dumbbells doorbidan miisaanka hagaajin karo ama ka badan dumbbells la miisaanno kala duwan. Oo baahan music, waxaa laga yaabaa in cajalad ah, laakiin wuxuu noqon karaa raadiyaha ama TV-ga, oo kaliya in ay la socdaan oo ka mid ah laxanka iyo waqti jimicsi. Inta aanad bilaabin in ay gutaan in laga takhaluso baruurta on hubka, soo qaado dumbbell ugu horeysay oo miisaankeedu yahay 0.5 kg miisaanka.

1. Standard diiran-up muruqyada qoorta, ee jidhka sare iyo hubka. Diiran-up waa in la sameeyaa si.

Neck:

1.1.Povoroty jidka hal marka hore, ka dibna kale 4 jeer.

1.2.Polukrugom madaxiisa garabka bidix jirsado midig, sidii haysta line garka xabadka 4 jeer ah.

1.3.Zatem madaxiisa jirsado in goobo nuskeed ah dhabarka, line qoorta ayaa laga soo qabtay 4 jeer. Layligani waa in Isbadalo gaabis hore.

garbaha 1.4.Ostavlyaem on dhulka, iyo garka weeraryahanka riixay 8 jeer. Madaxa kiiskan waa in si habsami bixisey.

qoorta 1.5.Dvigaem in qoob ka Oriental ee xisbiyada garabka bidix midig, garbaha ku sii meel, oofin 8 jeer.

In fulinta layliyada waa in aad ka maqashaan crunching ama riixaya in dhabarta sare, inta badan la wareeg madaxa. Tani waa caadi, wax ugu weyn ee halkan si aad u samayso jimicsiga ee sida ugu badan ee suurto gal ah si habsami leh. Habsami leh inuu sameeyo oo dhan layliyada iyo diiran-up dhigay jimicsi kuwa xiiseynaya sida loo baruurta ka hubka ka saar.

-xidhka garabka.

1.1.Plechi maratay ilaa iyo sidoo kale si weyn hoos u dhaco, oo ay la socdaan labadoodu garbahay 4 jeer, garabka kasta si gooni gooni ah - hal gacan kor u, ka kale ee hoos 4 jeer gacanta kasta.

1.2.Sovershat wareegyada dib garbaha jeer iyo 8 jeer ka hor 8 kaliya. Hands halka si xor ah ku deldesheen oo ay weheliyaan jidhka, kaliya garbaha ka shaqeeya.

1.3.Rezkie hoos garbaha dib, markaas weeraryahanka 16 jeer. Hands waqti isku mid ah ay weheliyaan jidhka wax yar ka qaloocsan.

1.4.Kazhdym garabka ee wareegyada: Weeraryahanka - tagay - dib - midig. Arms weheliyaan jidhka iyo wax yar ka qaloocsan.

Markaas wareeg si buuxda u qadimeen gacmaha si: burush, ka dibna suxullada iyo gacanta laga garabka xaqiiqada ah ilaa dhididsan. Pin gacantayda ku soo qalcaddii, laakiinse sakaarka waqti isku mid ah sida ugu badan ee suurto gal ah qallooca weeraryahanka, garbaha la yareeyo iyo hagaajin 1 daqiiqo. Ku celceli layligan dhowr jeer. Jaantuska tababarka wanaagsan muruqyada - dareen in iyaga debecsanaanta iyo diirimaad. tababarka noocan oo kale ah loo baahan yahay si loo hubiyo in hawsha sida in ay ka saarto baruurta ka gacmaha waxaa fuliyey sida hufan ee suurtogalka ah.

Jimicsiyada on muruqyada pectoral.

1.Snachala aan dumbbells iyo load tartiib la kordhiyo, keeni miisaan dumbbell in 1.5 kg. Hands nooc ee kooxda by garbaha heerka yareeyo daab, Timir kor. Murqaha adkeynin naaska ah - nasato, cadaadis - nasato.

gacmaha 2.Skladyvaem sida Salaadda, iyo xoogga oo timir ah, sida haddii ay isku dayayaan in ay la iilanin xarunta. Si adag u hor joogsataan gacanta iyo keenaysaa horeysay bidixda, dib xarunta, ka dibna si xaq. Wax kasta oo la sameeyo iyada oo xoogga 8 jeer.

calaacalihii gacmaheeda mooyaane 3.Skladyvaem ka danbeeya garbaha iyo suxullada isku dayaya in ay ballaariso sida ugu badan ee suurtogalka ah. Waxaan sameyn si tartiib ah iyo si habsami leh 16 gool.

gacanta 4.Skladyvaem wada feeray. Waxaan riix on ururshay iyo iyaga kor - hoos by xoog. Blades waqti isku mid ah loo yareeyo ugu badnaan.

Bandhigyada jimicsiyada sida caawisaa inaan dhammeeyo hawsha sida loo baruurta ka hubka ka saar. Calaamad u ah saxnimada jimicsi waxay noqon doontaa dareen ah daal iyo dhidid miidhan. Haddii maaliyada aad qalalan yahay, ka dibna natiijada aad gaareyso. In si ay u soo saarto baruurtii xad-dhaaf ah oo ku saabsan hubka, hubi in ay sameeyaan kala duwan ee ka buuxa stress iyo dadaal weyn. Xusuusnow jimicsi in si joogto ah loo fuliyay oo load ku on muruqyada waa in ay halkii weyn, laakiin ma badin haddii aad isku daydo aad, ka dibna murqaha gacmaha uu noqon karaa mid aad u dareemi.