Sida loo dhiso uu legyahay

La yaab ma laha waxa loo yaqaan kaarka ganacsiga Orodyahanka caawa kasoo baxay. Sidaa darteed, ku dhowaad dhammaan wax dhisaa ay ku mashquulsan yihiin sidii ay u lisidda ilaa uu legyahay aad. Guud ahaan, uu legyahay xoog iyo awood badan qurxin nin ka khayr badan nabarradii ah. Tani waa aragtidiisa shakhsiga ah ee qoraaga. Waxaan leeyahay, in mabda, full of nabarradii, sidaasi darteed waxaan is barbardhigi kartaa.

Si lisidda ilaa uu legyahay aad, waxaad u baahan doontaa waqti gaar ah iyo, sida, dulqaado. La yaab ma laha bay u yidhaahdaan, dhisa itaalka daran ee kuwan "guulahaas" ma karo. Sidee lisidda ilaa uu legyahay aad xaq guriga? Waxaan u baahanahay trick gaar ah.

legyahay Our qabtaan hawlaha sida laabaya gacanta iyo dhudhun in si wadajir ah, oo beddelaaya baxay burushka. By habka, actuate hawlaha kuwaas oo isticmaalaya mid ka mid ul kaliya ma karo. Legyahay bedbeddelaan on bar ah, codsanaya adkaynaya xajin dambe. gacanta laga yaabaa in cidhiidhi ah, dhexdhexaad ah ama ballaadhan.

Sida loo dhiso uu legyahay waa sax - shuruudaha in aad hanuuniyo

• Legyahay si firfircoon ku lug dhammaan tababarka Orodyahanka. Sidaa darteed, haddii ay si liidata horumariyo, horumarka oo dhan dhisa dhibaato. Sidaas badan ee aannu ogaanno waxay u baahan tahay xoog, oo aan mass uu legyahay.

• By soo koraya uu legyahay, waxaad u baahan tahay in ay ku haay maanka horumarinta kooxaha kale ee muruqa.

asxaabtiisa Best gareeyeen uu legyahay guriga, waxaa gooye dumbbell.

Sida loo dhiso uu legyahay guriga - Layliyo

Jimicsiga hore - qaadayso dumbbells halka taagan

• gacmahaaga fartiisa kula dumbbells weheliyaan jidhka. Timir Tifaftirayaasha jeeda jirkaaga.
• Sidoo kale waxay xoodaan iyo toosi suxullada inta kor dumbbell in ay qaadaan.
• jimicsi oo kale waxa isku mar la sameeyaa labada gacmood.

Jimicsi labaad - qaadista Kale booska fadhiya

• Waxaad u baahan tahay inaad kursi ku fadhiisan.
• In gacmaha hoos u qaban dumbbell Tifaftirayaasha Timir jeeda jidhka.
• Iyadoo neefsashada, halka aan horumariyo burush la dumbbells badan iyo xoota oo gacanta ugu xusulka. Xusulka , halka kor.
• gacanta Unbend, neefsashada oo soo baxay iyo hoos dumbbell si ay markii hore taagnayd.
• jimicsi celi cudud kale.

Jimicsiga saddexaad - wiishashka dhiiran

• Fadhiiso dabaqa (derin), ugu tiirsan on sariir ama on kubada xeebta ah.
• Hands la dumbbells jiifsan weheliyaan jidhka, Timir gaaban kor u jeeda. Head toosan.
• Isla mar ahaantaana ku neefsatid xoodaan gacmahaaga. Suxullada halka weli.
• On neefta siidaysid ah, toosi hubka.

Jimicsi afraad - dumbbells qaadayso kursi hal gacan

• Waxaad u baahan tahay inaad ku jilba horteeda kursi.
• naaska caatada ah ee kursiga.
• Mid ka mid ah gacanta ku dumbbell ah, iyo kuwa kale ee haysta on inay kursi.
• Ha madaxaaga ma silban iyo ma qaadan dhudhunkiisa la dumbbell a on kursi, waxay xoodaan in neefsatid oo waxay xoodaan at xusulka sida aad neefta siidaysid.
• Isla samayn gacanta kale.

Jimicsi shanaad - qaadayso uu legyahay tuwaal

• Istaag si toos ah.
• Dumbbell qabsaday, sujuuday isaga ka soo hor tuwaal dheer.
• On xoodaan Neefta gacanta, isku dayayaan in ay sii suxullada aad boos go'an.
• On neefta siidaysid ah, toosi hubka.

Sida loo dhiso uu legyahay, mabda ', waa la fahmi karo. Laakiin, haddii aad hore uga hadleynay quruxda lab, ma baahna in ay bartaan sida loo dhiso murqaha xabadka sare.

xabadka Swing noqon karaa iyadoo la isticmaalayo kuwa dumbbells isku.

Layli ugu horeysay

• Qaado meel la mid ah jimicsi saddexaad - fadhiiso dabaqa (derin), ugu tiirsan on sariir ama on kubada xeebta ah.
• Hands qasi jiray miisaanka in jiho oo kala duwan, Timir Tifaftirayaasha kor u jeeda. Head toosan.
• Sameynta neefta. Sida aad neefta siidaysid, gacmahaaga xoota oo waqti isku mid ah, keeno dumbbells ah waqti isku mid ah aad ugu dhow in uu xabadka.
• On neefta siidaysid ah, gacmihiisa ku fidaa la dumbbells.

Jimicsi labaad

• Istaag si toos ah. Hands la dumbbells hoos u soo dejiyey. Timir Tifaftirayaasha jeeda jirkaaga.
• dumbbells Inspiratory isku mar ku kici heerka xabadka iyo furay in jiho oo kala duwan on gacanta fidsan.
• On neefta siidaysid ah, gacmaha ka qaloocsan tahay xagasha, dumbbells waxaa keenay in uu xabadka iyo hoos u dhaco.

Tirada Ilaah aaminin yeelaan, waayo, layliyada oo dhan u qeexaan naftooda. Waxa ugu muhiimsan waa in ay isku mid ahaa. Aan qabanayo 15 Ilaah aaminin yeelaan.