Sidee u fududahay lisidda ilaa muruqyada pectoral guriga?

Xoogbadane xabadka nin jiidata dareenka by badh wanaagsan. Waxa ay u muuqataa si siman oo cajiib ah, sida dharka ay hoos, iyo waxa aan. Dabcan, quruxda laabtiisa waa in si joogto ah u shaqeeyaan si ay u ilaaliyaan in xaaladiisu wanaagsan tahay.

In xaaladaha casri ah, oo aan nin kasta oo uu leeyahay waqti badan si ay u booqdaan jimicsiga lisidda ilaa muruqyada pectoral, laakiin in jirto sabab in la ilaawo oo ku saabsan gebi ahaan, maxaa yeelay, waxaad samayn kartaa set oo ah layliyada iyo guriga.

muruqyada Pectoral toos ah ugu lug dhaqdhaqaaqa kala duwan ee ragga. Tani inta kale oo timir ah muruqa, sidaas gobolka xoog thorax ku xiran si toos ah ku jira gacmahooda. Sidoo kale, kooxdan oo ah muruqyada ku lug leh u qaadeen oo jeestay birta korkeeda, riixaya gacmaha iyo riixdo-ups.

Ragga murqaha pectoral waa ballaadhkiisuna gaar ah, sidaas darteed waxaa degan aag aad u ballaaran, taas oo ah sababta waa in la xoojiyo in dhowr siyaabood oo muhiim ah. Waxaa jira dhawr nooc oo ah jimicsiga loogu talagalay horumarinta dhinac kasta oo muruqa pectoral.

Inta badan ragga raba lisidda kor pectoral muruqyada, fool dhibaatada horumarinta sinnayn. Taas darteed, waxaa laga yaabaa "dhimman" meelaha muruqa yaraan horumartay. Waxaa jira sharciyo qaar ka mid ah, xusayaan in aad ka fogaato karaa dhibaatooyinkan:

1. Masaafada u ballaaran u dhexeeya gacmaha-ups, ayaa in ka badan ku lug leh qaybta sare ee muruqa naaska. Newcomers waa in aan si deg deg ah haleelaan at bar ah, hubka ballaaran sii faafin, markaas noqon mid ku filan in wax yar u kala sooci ballaaran ka badan width garabka doonaa.
2. aad sare kor u qaadayaa gacmihiisa lagu jiro pushups ama jaraa'id oo kursiga keydka, ka qayb qaybta sare ee muruqa pectoral. More inta badan ragga, ayuu horumariyo yaraan, si layligan waa lagama maarmaan si ay u ka mid ah in kala duwan oo la soo xulay.
3. Haddii aad raadinayso lisidda ilaa muruqyada pectoral iyadoo la kaashanayo riix-ups, isku day in aad soo dagno yar intii suurto gal in ay dabaqa, waa la jecel yahay in lugaha waxay ahaayeen wax yar sare madaxiisa ka badan.
4. Iska ilaali neefsashada. katimaada waa ka dhacaan dadaal ugu badan oo ku neefsatid inta lagu jiro nasashada kaliya. Sharcigan waa in la eegayaa marka fulinta tababarka xoog.
5. Ha illoobin in muruqyada u baahan yihiin nasasho. Iyada oo muruqyada ama dhibta jidhka xoog ma nasan karaa hal maalin, si ay qaadato ugu yaraan maalintii. Haddii ay khusayso oo ku saabsan xanuun muruqyada ka dib jimicsiga, ha ka welwelin, jimicsi joogto ah aad u caawin doonaa dareen this.

Dad badan ayaa la yaabi, " Sidee si ay u dhisaan pectoral muruqyada guriga"? Waxaa jira saddex nooc oo ah riix-ups, taas oo aad si fudud u samayn karaa guriga.

1. Normal riix-ups. Xooga jiifa, gacmaha in meel wax yar ka ballaaran yahay width garabka, jidhka si toos ah, suulasha nastaan ka dhanka ah dabaqa, u gaddoomaysaan Cidhibtiinii xidhay. Si tartiib ah hoos isu hoos, ka dibna jir- toosi hubka. Iyada oo ku saleysan diyaarinta jirka, waxaad samayn kartaa tiro kala duwan ee Ilaah aaminin yeelaan, laakiin dedaalo si uu u keeni 3 nooc oo 20-30 Ilaah aaminin yeelaan.
2. Cagaha sare madaxiisa ka badan. Qaado kursi adag in si adag u taagan dabaqa, inta kale ee lugihiisa, hubka diyaarin wax yar ka ballaaran yahay width garabka. Bilow riix-ups, ilaalinta si toos ah jidhka. Layligani - aasaas u ah kuwa doonaya in ay si wax ku ool lisidda murqaha xabadka.
3. Iskala. Si muruqyada pectoral ay si fiican u horumarsan, waa in aad iska hubi in ay sameeyaan jimicsi xoog, loogu talagalay ku fidin. Tuujiya stretch waa mid aad u fudud in la sameeyo: qaadan labo ka mid ah kuraasta iyo meel gacmahaaga iyaga la soo galo meel wax yar ka ballaaran yahay garbihiisa iyo heerka kalxanta. Cagihiisa on fadhiga. Si aad u wanaagsan, haddii ay height waa ka weyn yahay height of kuraasta ka. Riixaya, saxanka qoto dheer, ilaa aad ka dareento xanuun yar oo uu xabadka. Tani waxay muujinaysaa in murqaha waa la fidiyey, oo markaas soo bixi doona. On neefta siidaysid ah, si deg deg ah toosi gacmahaaga. 4 Samee hab loo baahan yahay. Tirada aaminin ku xiran tahay heerka taam aad.

Waayo, kuwa la yaabban, "sida loo dhiso murqaha xabadka degdeg ah," ha iloobin cunto oo naso. Waxaa ka mid ah in aad cunto maalin kasta cuntada ka badan protein, cheese, hilib, nuts, ukunta, digiraha. Ha illoobin ku saabsan miraha iyo badarka. U ogolow murqahaaga inay si buuxda u nasato, haddii kale ma waxay awoodi doonaan in ay si buuxda u horumariyaan.