Lagtiisa oo loogu talagalay saxaafadda iyo jimicsiga ugu wanaagsan: kursi Roman

Mararka qaarkood qofka ayaa doonaya in uu sameeyo qalab taam ee gym ah, jidaynayey si ay u sameeyaan jimicsiga ugu wanaagsan ee murqaha caloosha. kursi Roman waa mid ka mid ah lagtiisa oo yar ay u qabtaan shaqo buuxda, oo ay ku jirto caddaynta saxaafadda at xaglo kala duwan. Si kastaba ha ahaatee, tirada jimicsiga la heli karo in ay, ayaa fursado dhowr ah. Tixgeli kuwa ugu wax soo saar.

dhaqdhaqaaqa caanka ah intooda badan la heli karo in inta badan ee soo booqda in ay jimicsiga ku Qabille oo a "kursi Roman" - jimicsi "maroojin". Si aad u si fiican u fuliyaan, waa inaad marka hore qaadan billowday ugu, lugaha waa in la damaanad Barkimo gaar ah, gobolka lumbar waa in la sii cadaadisay ka hor dhamaystirka of hirgelintiisa, kiiska - hoggaansamaan dusha shaqo kursiga keydka.

sarajooggiisu wuxuu qaadista of qaraabo jilibka ilaa xad miskaha waxbarasho oo ka mid ah murqaha caloosha ay ku xirnaan doontaa. Sidaas darteed waa mid aad u muhiim ah in pre-bixin in this qalab awood u dhimaya dareenka "kursi Roman." Aadan Qabille The, beddelo si waafaqsan heerka tababar jireed lug, asiibi karo hawsha. Inta lagu jiro layliga "maroojin" waxaa lagama maarmaan ah in ay wax miiran timirta ahaa oo gobolka occipital, oon ku taageeraya madaxa, laakiin aan u riixaya, oo isku dayaya kharash ku murqaha caloosha si rogo jidhka ilaa qiimaha ugu badan ee suurtogalka ah. Next, waxa kale oo aad si tartiib ah u soo celi laga bilaabo meel iyo samayn tiro cayiman Ilaah aaminin yeelaan.

Faa'iidada ugu weyn ee dhaqdhaqaaqa kor ku tilmaamay waa in ay tahay si siman u faa'iido badan ee bilowga ah iyo ciyaartoyda qibrada leh labadaba. Arintaan ayaa sidoo kale isticmaali kartaa dhibaato dheeraad ah dumbbell ama disc ka bar ah, cadaadisay ka dhanka dambe ee madaxa.

In Qabille this aad qaban karto ma aha oo kaliya firfircoon, sida ay dhacdo in kor ku xusan, laakiin sidoo kale layli ma guurto ah. kursi Roman ee muuqashadii this, jaraa'id tababarka waa qaar ka mid ah qalab loogu talagalay ammaanka cagaha. Laga bilaabo booska waa isku mid sida ee layliga hore. Farqiga ugu muhiimsan ee - kama weecin, laakiin u kaca ee guryaha. taxaddar gaar ah waa in loogu dhaqmaa si ku lug qaba cillad kasta oo lordosis lumbar, maxaa yeelay, inta badan load waxaa si toos ah isaga.

Isla sababtaas aan aad qaban karto jerks ay. Sidoo kale Aadan Qabille ayaa taas samayn karo jimicsi guurto ah-firfircoon. kursi Roman in version this daraasadda saxaafadda waxaa sii kordheysa sita meesha scapular dhabarka iyo Buur gacanta. The salaysan dhaqdhaqaaqa - lugaha laga qabto, been la kala guurka si tartiib ah in ay kala miskaha lagana rujiyey iyo formation of garbaha ku qaadeen. Doorka muhiimka ah waxaa ciyaaray by gacmaha jaangooyaha dheelitirka. Dabcan, tani waa jimicsi aad u adag. kursi Roman ujeeddo noocan oo kale ah waxaa loo isticmaali karaa oo kaliya Orodyahanka aad u khibrad leh muruqyada fiican oo heer sare ma aha oo kaliya gobolka caloosha, laakiin jir oo dhan, iyo gaar ahaan muruqyada-xidhka garabka. Sidaas darteed, adigoo isticmaalaya Aadan Qabille oo kor ku riixi kartaa in ay ku shaqeeyaan saddex hababka kala duwan - ka ugu fudud si qalloocan adag kabashada jirka.