Sida loo sameeyo garbaha ballaaran oo aan gym ah?

Jimicsiyada u tahay horumarka kalagoysyada garabka waa farsamo si caddaalad ah oo fudud, laakiin si ay u fuliyaan iyaga u noqon doonaa adag tahay marka hore. Si looga hortago dhaawacyada, murgacashada, waa in aad hubisaa in aad fidin goysyada garabka aad. Sidoo kale, loo go'aamiyo miisaanka xad iyo bilaw load a bar. Haddii aad qaadato miisaanka ugu badan, dhaawaca kaliya la siiyo.

tababarka xoog

ciyaartoyda laylis inta badan la yaabi ku saabsan sida loo sameeyo garbaha ballaaran. Laakiin si ay u fuliyaan tababarka maalin kasta muhiim ma aha. Waa wax ku filan oo ah mid ka mid ah kulan ee 4-5 maalmood. Dooro naftooda u layliyo aasaasiga ah dhowr iyo qabtaan 5 qaybood (habab) la 10-12 Ilaah aaminin yeelaan. ciyaartoyda laylis u baahan tahay inaad gaar u digtoon, isagoo aan ka badatay load ugu badan, laakiin ma dooran miisaanka aad u iftiin.

Dheeraad ah, ka fiirsaneysa sida loo sameeyo garbaha ballaaran, ay bartaan qaar ka mid ah layliyada aasaasiga ah.

load The on garbaha, sida kor ku xusan, waxay noqon kartaa ka dib markii meesha dharkiisa diiran-up. Ka dib markii ay dhameysteen-up diiran, waxaan ku talinaynaa in aad qaban layliga: Qaado dumbbell ama barbell qoorta iyo raacaan hal hab jimicsi socda.

Talo: Haddii aad kursiga keydka sababta oo ah madaxa ka dib, mar walba wac i qaba. Tani waa lagama maarmaan u sabab ah in DeLTAS daal iyo murqaha gacanta, load uu noqdo mid halis ah.

Qaadayso hubka ee la dumbbells gacmihiisa.

Mid ka mid ah ciyaaraha, halkaas oo diirada ay saaran tahay sahaminta muruqa kasta - waa bodybuilding. layliyo garabka ku jiraan tababarka, iyo guusha natiijada, load kordhay. The jimicsiga ugu heli karo - waa in kor loo qaado garbaha la miisaan ah in gacmahaaga.

Talo: Si aad u sameeyo jimicsi la Ilodanimada inayan ugu badan, stretch marka hore wanaagsan garbaha. Si taas u dhegaysanayay ee gobolka dabacsan oo ku saabsan bar ama birta, qayb qaadashada jiido (kaliya 10-15 cm).

Ha doonin inaad isticmaasho miisaanka ugu badan, ama soo koobay garbaha, oo cajaladood spinal xisaabiyo load ah oo dheeraad ah.

Inta lagu guda jiro jimicsi la neefta-hayo, aad taageeraya jir ah xaalad toos ah, taas oo macnaheedu yahay in muruqyada si fiican u shaqeeyaan.

hubka Extension janjeerin weeraryahanka.

Barashada on sida loo sameeyo garbaha ballaaran. layliga xiga - kordhin this sidoo kale gacan kasta, weeraryahanka tiirsanaa. Si taas, jirka iyocadhadii sameeyaan si ay boos siman, ka cagta ee gacanta shaqada iska waxaa hore u soo tuurayaan. Masaafada u dhaxaysa lugaha - width garabka. Wax yar la leexiyo jilbaha iyo soo qaado dumbbells ah. Si tartiib ah ugu xoodaan gacantaada halka suxulka iyadoo at 90 darajo ama in ka badan. qaybta sare ee gacanta waa markaas in diyaarada ee guryaha - taasi waa meel hore. Qabo gacantaada halka meel ka mid ah, neefsatid, qaban neefta iyo dib iyo ilaa toosi dhudhunkiisa intii suurtogal ah, dabadeedna soo noqda in jagada laga bilaabo iyo neefta siidaysid.

Waxaan eegay sida loo sameeyo garbaha ballaaran. Ha illoobin oo ku saabsan layliyada caadiga ah in la horumariyo muruqyada garabka. Sidoo kale set waxtar leh jimicsi, waayo gacmaha - bixitaanka a of dumbbells in gacanta, hay'adda of dumbbells madaxa aad ka danbeeya, kor u dumbbells idinka soo hor jeedda, hardiyi-ups, jiid-ups on bar ah, iyo sidoo kale layliyada ee gym ah oo leh miisaan dheeraad ah.