Jimicsiyada for bowdada hoose: farsamada fudud, natiijo la yaab leh:

Baahnayn in la sheego, miskaha caato - riyadii of dumarka oo dhan. Laakiin haddii layliyada ee gacmaha, oo dhan dabada ka badan ama ka yar si cad, maanku iyo dib, ka dibna sida loo nadiifiyo gudaha bowdyahooda, qof kasta oo aan og yahay.

Si kastaba ha ahaatee, waxaa jira wax ku ool ah layliyada for bowdada hoose, taas oo, marka sax ah sameeyey, iyo fasallada caadiga ah (fiican loogama 4 jeer todobaadkii a) si fudud u shaqayn kartaa yaabab. Warqaddani waxa ay soo jeedisay taxane dhowr ka mid ah layliyada ku salaysan farsamooyinka kala duwan ee uu oggolaan inay meel oofiya, shaqada, guriga, qolka jirdhiska, xaflad.

Haddii aad ku qaataan maalinta oo dhan shaqada, laakiin guriga uu jiro ee ma suuroowdaa jid naftaada siin dhowr daqiiqo, ka quusanina sameeyo. layliyo fudud oo gudaha murqaha bowdada, taas oo ka ballet classical iman, ay awoodaan in ay si toos ah u qabtaan in goobta uu noqon doono.

Jimicsiyada for bowdada hoose

Istaag kacsaday, gacmaha is qabsadaan dhexda, cagaha garabka width gooni. Ballaariyo cagta ee lugta bidix tan dibadda iyo intii ka sii weynayd. Foot wax yar la leexiyo jilibka. Haddaba baddalo miisaankaaga on lugta midig ku taageeraya iyo kor aad ciribta bidix la biloowday. lugta Qolol ilaa dhamaadka layliga hay. dib ma la leexiyo, sii toos ah (si fiican u xusuusan si toos ah dib ugu qoobka), madaxa ma silban.

On neefta siidaysid ah, kor u lugta midig ciribta hore la geeyay ilaa. Waxaad dareemi sida bowdada muruqa? Marka aad neefsatid si tartiib ah hoos hoos u lugta bidix, laakiin ma taabato dhulka.

si tartiib ah u qabtaan dhaq, ha ku degdegin. Kor iyo hoos u lugta kasta 12-15 jeer. Beddelidda lugaha, oofin 2-3 qaybood.

Layligani waa wax ku ool ah oo keliya marka dil saxda ah ee farshaxanka,

- dib si toos ah, caloosha jiidaan,

- ha u janjeeri miskaha xagga lugta taageeraya. Daafaca iyo cagaha waa in uu ahaadaa guri, line toos ah;

- marka jimicsi la socdo in load tiriyaa kaliya on misigta.

Ka dib dhammaadka jimicsiga ee bowdada hoose waxaa loo baahan yahay in la sameeyo calan. Istaag si toos ah, marka laga reebo ballaaran cagaha kula inay isku midka ah cagtaada dhanka ah, gacmaha - on jeer. Haddaba samaynaya lulid hip in dhinaca a. Cidhibtiina waa dabaqa! Xaaladdan oo kale, jilibka lugta midig waa in aan u gudbo sharaabad ah. Waa in aad dareento sida iskala muruqyada gudaha.

layliyo Fitness for bowdada dhexena dumbbells. Qabtaan guriga:

1.Prisedaniya la dumbbells. Tayo jimicsi, laakiin kaliya ilaalin adag ee fulinta tahay.

Laga bilaabo booska: aad si toos ah taagan, suulasha dibadda. Dumbbell hoos u qabtaan. Tuuji adag, waa in aysan ku dhicin.

Si tartiib ah hoos isu hoos illaa iyo heer ay bowdada qaadan doonaa midka ah meel dhulka ah. Oo wax u dhimaya muruqyada bowdyaha ah, oo si tartiib ah (ha ku degdegin!) Ma hagaajin.

Waxaad dhawrtaa hab neefsashada, neefsashada in - idinkoo Goodin, neefta siidaysid - fuulid. Tirada fadhiyaan-ups: 15 jeer set.

2. Lunges. toosnaada, cagihiisa ma ballaaran marka laga reebo in ay dhinac ah. In gacmaha dumbbells qanjaruufo oo iyaga da'a weheliyaan jidhka.

Mid ka mid ah lugta samaynaya taakal hore. Miisaanka uu weli ku lugta taageeraya labaad. Haddaba si tartiib tartiib ah idinkoo Goodin oo lugta taageeraya, isku dayayaan in ay sii jilibka ah ku dhawaad taabtay dabaqa. gacnta lugta hore ee jilibka. Dhamaadka kadalloobsanayo waxa uu noqon waa at toosan jilibka xagal (sida haddii aad on a kursi ku fadhiya).

ie aad hore u caynta, ka dibna in xaaladda noocan oo kale ah maadaama ay hoos u dhaco dhexe ee taakal ku. dumbbells Miisaanka kordhisaa load ah.

u socday oo soo billowday ugu, ka shaqeeyaan si wadajir ah misigta iyo riixo weeraryahanka lugta qaawan.

Neefsashada Technique saas samayso jimicsi for bowdada hoose: samaynaya taakal on waxyoonay, fuulin on neefta siidaysid ah. Raac talaabooyinka 10 lunges lugta kasta.

Natiijadan ayaa waxaa lagu arki karaa maalmo yar gudahooda. bowdooyinkeeduna waxay dusha adkayn, koraan. Waxaad la ulana yaabay doona sida natiijo deg deg ah, oo aan aad u baahan doontaa in halkaas ay joojiyaan.