Barnaamij tababar Standard ee jimicsiga loogu talagalay ragga

Barnaamijka waxaa tababar shaqsi ah ee ragga - waa jadwalka kama dambaysta ah ee jimicsiga, kaas oo la doortay isagoo ku salaysan Dastuurka shakhsiga, muuqaalada muruqa iyo da'da ee koritaanka. factor muhiimka ah ee doorashada ee adag sida a sidoo kale waa dulqaadasho jidhka oo ay u-daaweyn pre. Maqaalkani waxa uu soo bandhigi doonaa tababarka ah ee jimicsiga loogu talagalay ragga, kaasoo markii hore aan ku hawlan si dhab ah in cayaaraha, iyo sidoo kale dhismaha jimicsi in aad qaban karto marka muruqyada ku jira oo cajiintay iyo diyaar u ah inay sii stress.

Sidaas daraaddeed, adag ugu horeeyay ee lagu sameeyo maalintii, muddo hal bil ah. Waa fiican ee bilowga ah iyo kuwa muddo dheer ka jimicsi culus ay celin. mashruuca tababarka jirdhiska noocan doonaa si siman ay u fidin dhammaan kooxaha muruqa. Sidoo kale waa in la ogaadaa in load lagama maarmaanka ah lagu qaban doonaa on jirka oo dhan inta lagu guda jiro tababarka kasta.

Haddaba si toos ah dhismaha:

• u kaca ee faraha - 15 jeer.
• flexion lugta booska u nugul - 12 jeer.
• lugta kordhin laga qabto, isagoo fadhiya - 15 jeer.
• qabsaday ee bar ah, kicin lugaha ilaa 90 digrii (ama ka sareeya) - 15 jeer.
• Oo Dadbi - 15 jeer.
• booska been jaraa'id keydka barbell ka xabadka - 10 jeer.
• From istaagga on murqaha barbell qaadista a - 10 jeer.
• From dumbbell sirdoonka meel u nugul ah - 12 jeer.
• Laga soo bilaabo meel fadhiya qabtaan dumbbell jaraa'id keydka - 10 jeer.
• Afgembi of dumbbells ka istaagga - 12 jeer.
• Vertical Rod (xajin ballaaran) - 12 jeer.
• Lugta Press - 15 jeer.

Sidoo kale waa in la ogaadaa in jimicsi kasta oo lagama maarmaan ah in loo qoondeeyo 3 qaybood. Haddii load waxay u muuqataa mid aad u weyn, tirada habab waa la dhimi karaa in 2; haddii aan ku filnayn - kordhay ilaa 4.

Marka aad cajiintay, dhaqan gelayo uu tababarka ah ee jimicsiga loogu talagalay ragga, kaas oo diiradda lagu saaray ku listo ilaa group muruqa kasta. Qabtaan kala duwan ee hoos ku qoran waa in ay ahaadaan 3 jeer todobaadkii, iyada oo biririf maalintii ugu yaraan hal. In ugu horeysay maalin ee tababarka uu yeesho ku triceps iyo xabadka, labaad - dhabarka iyo garbaha, iyo kii saddexaad - lugaha, iyo weylaha caawa kasoo baxay. Tani waxay u ogolaaneysaa muruqyada inay ka xamuulka culus dejiso inta aad ka shaqeeya qayb kale oo jidhka ah.

nidaamka tababarka jirdhiska Haddaba si toos ah u gaar ah.

maalintii 1

• Riixaya on gudban - 15 jeer.
• saxaafadda French - 15 jeer.
• Beenta keydka (dhaadhaca, midhona) saxaafadeed keydka dumbbell a - 15 jeer.
• From a meel u nugul ul-saxaafadeed ka soo laabta - 15 jeer.
• Laga soo bilaabo meel u nugul xagal qabtaan jaraa'id keydka dumbbell - 15 jeer.

maalintii 2

• Riixdaan (toosan) xajin ballaaran - 15 jeer.
• Durkiyo dumbbell hal gacan (in dhaadhaca) la - kasta 15 jeer.
• saxaafadeed Dumbbell keydka laga qabto, isagoo fadhiya - 15 jeer.
• Ushaada Press laga qabto fadhi - 15 jeer.

maalintii 3

• Kadalloobsanayo - 15 jeer.
• Lunges la barbell a - 15 jeer.
• Deadlift - 15 jeer.
• kaca The on tiptoes (oofiyey ka istaagga) - 15 jeer.
• kaca The on tiptoes (oofiyey laga qabto fadhi) - 15 jeer.
• From istaagga oo kor u dumbbells for legyahay - 15 jeer.
• Jimicsiyada keydka Scott ah - 15 jeer.

Barnaamij tababar la mid ah ee jimicsiga loogu talagalay dadka oo kuu ogolaanaya in dhowr bilood si loo dhiso murqaha. Number of habab inay jimicsi kasta waa in aanay noqon wax ka yar 3. Waqti ka, load la tartiib tartiib ah u kordhin karaa - si ay u qabtaan layliyada 4-5 qaybood.