Sida loo dhiso garbaha - set oo ah jimicsi

Sida loo dhiso garbaha - set oo ah jimicsi

layliyo Gaarka ah ee horumarka ah ee kooxaha muruqa shaqsi Waa in la fuliyo si gooni gooni ah in waqtiga la qoondeeyey. Laakiin, si loo fududeeyo la qabsashada u xamuulka cusub fiican si tartiib tartiib ah ku daraan jimicsi cusub ee xukun caadiga ah ama jimicsi.

jimicsi kasta oo cusub waa in la soo prodelyvat 20 jeer. Marka aad dhaqaaqdaba load tababarka waa in la kor u soo noqnoqda, hab jimicsi. Wixii ugu of Nasashada murqaha muxaafidka waa inay qaataan biririf gaaban oo u dhexeeya jimicsi.

Si aad si sax buunbuuniyo muruqyada garabka u baahan tahay si ay u qabtaan layliyada dhammaan kooxaha muruqa ay dhex-xidh garabka.

Sida loo dhiso garbaha - layliyada for legyahay

1. Si aad u diyaariso hirgelinta dumbbell ah.

Taagan gidaarada dumbbell ah, gacanta kasta. Laabaya hubka ee suxullada ah sidoo kale kor u qaadeen oo hoos u dumbbells ah. Neefta marka performing xitaa dooran jimicsi. Suxullada inta lagu guda jiro jimicsi waa in aan la dhaqaajin karin. In qaybta labaad ee gacanta jimicsiga iyo isbeddelka.

2. Si aad u baahan tahay birta.

Jimicsiga xusuusinayaa giijisan caadiga ah. Khilaaf layligani waa in giijisan qaadeen siyaabo kala duwan. In qayb kasta oo ka mid layliga waa in ku filan oo i (hoose, sare, oo ballaadhkeeduna) ee. Intaa waxaa dheer, qayb ka mid ah layliga waa in la sameeyaa oo la xiriiri a of bar ka danbeeya madaxa (occiput inay taabtaan birta).

3. Si aad u diyaariso hirgelinta dumbbells iyo saxaro ah.

Jimicsi la mid ah kuwii ugu horreeyey. Farqiga u dhexeeya waa in jimicsiga lagu sameeyo labada gacmood isku mar ku fadhiya. Neefsashada waa in dhigma neefta ka yar load, ie, neefsatid iyo neefta siidaysid halka laabaya hubka toosinta.

Sida loo dhiso garbaha - layliyada for triceps ah

4. Si aad u diyaariso hirgelinta dumbbell ah.

Taagan gidaarada dumbbell ah, gacanta kasta. gacmahaaga kor u leh dumbbells kor. Nuxurka layliga ee biish hubka ee xirsiyo ku leh dumbbell ku hoos madaxaaga ka dambeeya iyo in ay meel-upka ku soo laabto hubka, ie, up.

Marka aad jimicsiga xusulkaaga waa in lagu hayaa ee heer la mid ah.

load Jimicsiga on muruqa shaqsi, si neefta waa dhigmaan xeerka: in dheeraad ah gacmaha - neefsatid marka laabaya - neefta siidaysid.

5. Si aad u qabtaan looxyada loo baahan yahay ama laba kursi.

In kuraasta (kexeeyey) ama ku gudban in la qaado si loo joojiyo gacmaha aan la taabashada lugaha dhulka.

Waa in la sameeyaa flexion iyo kordhinta hubka, in la hubiyo in cagaha aan taabtaan dhulka.

load Jimicsiga on muruqa shaqsi, si neefta waa dhigmaan xeerka: in dheeraad ah gacmaha - neefta siidaysid markii laabaya - neefta.

Sida loo dhiso garbaha - set oo ah jimicsi murqaha trapezius iyo deltoid ah

6. Si aad u diyaariso hirgelinta dumbbell ah.

Waa in jirka siman oo ay la socdaan hubka hoos u la dumbbells. Layligani waxa la sameeyaa by korinta iyo hoos hubka. Garbaha waa la sara kicin sidii sare sida ay suurtagal tahay.

load Jimicsiga on muruqa shaqsi, si neefta waa dhigmaan xukunka, marka u qaadaya garbaha - neefsatid marka hoos - neefta siidaysid.

In qaybta labaad ee garbaha jimicsiga waa in lagu qaado mooshinka goobo ah, iyo dib u.

7. Si aad u qabtaan diyaariyo dumbbell.

Waa in jirka siman oo ay la socdaan hubka hoos u la dumbbells. Layligani waxa la sameeyaa by korinta iyo hoos dumbbells in ay dhinac ee dhererka gacanta ee.

load Jimicsiga on muruqa shaqsi, si neefta waa dhigmaan xukunka, marka gacmaha la badhxay - neefsatid marka hoos gacmaha - neefta siidaysid.

8. Si aad u qabtaan diyaariyo dumbbell.

Waa in jirka siman oo ay la socdaan hubka hoos u la dumbbells. cagaha waa in uu ahaadaa yar marka laga reebo. Jimicsiga waxaa lagu fuliyaa by qaadaya oo cayimay dumbbell a on hubka fidsan halka fulinta motion wareeg ah by gacanta.

In qaybta labaad ee layliga Waa in la fuliyo tirid dhinaca ka soo horjeeda.

load Jimicsiga on muruqa shaqsi, si neefta waa dhigmaan xukunka, marka u qaadaya gacanta - neefsatid marka hoos gacmaha - neefta siidaysid.

garbaha guriga bamka si degdeg ah u noqon karaa in fulinta nidaamsan oo ku habboon layligan ay khuseyso.