Jimicsiga lugaha quruxda badan

QASHINOOYIN LEH

Istaag dhabarkaaga darbiga oo hore u wad hal lug, halka lugta kalena ay tahay in ay ku nasato ciribta gidaarka iyo suulka dhulka. Kubbada jimicsiga dhig dhabarkaaga iyo gidaarka dhexdooda. Gacanta kasta ku qaado dumbbells. Fadhiiso si ay labada jilib u fooraraan xagal 90-degree ah adigoo kubbadda ku ilaalinaya gidaarka dhabarkaaga. Ka dibna ku soo celi booska bilawga ah.

Maxaa aan sameyninDib u laab oo jilbahaaga ka dheeree suulashaada.

Murqo noocee ah ayaa layligani xoojiyaa?: afar geesoodka iyo bowdada bowdada.

KU FADHIGA HAL LUG OO TUSKA LEH

Cagahaaga meel dhig. Ku qabo dumbbell aad u fudud madaxaaga labada gacmood. Kor u qaad hal lug wax yar ka sarreeya dabaqa, lugta kale, ku dhufo dhabarka tooska ah, adigoo garabka ka soo horjeeda u leexinaya lugta taageerada. Hoos u dhig dumbbell ilaa jilibka taageerada. Ka dib u kac booska bilawga ah adigoo garabkaaga dib u soo celinaya isla markaana kor u qaadaya gacmahaaga adigoo isticmaalaya dumbbell sida ugu sarreeya ee suurtogalka ah.

Maxaa aan sameynin: Markaad isku dhufanayso, aad u tiirso oo luqunta / dhabarka madaxa dib u soo jiid.

Murqo noocee ah ayaa layligani xoojiyaa?: seedaha bowdada, murqaha dhabarka iyo qallafsanaanta.

ISKU XIDHIIDHKA DUMBIYADA

Si toos ah u istaag lugahaaga oo xoogaa kala fog. Lugaha waa inay toosan yihiin. Gacanta kasta ku qaado dumbbells. Caloosha ku jiid. Laabso si aad dhulka u gaadho dumbbells, adoo dhabarkaaga toosan; waa in bawdyaha xiisadu ka dhalataa. Dhabarka iyo madaxa inta lagu jiro foorarsiga waa inay ahaadaan xariiq isku mid ah, suxullada waa inay ahaadaan heerka jilbaha, gacmuhu waa in aysan gaarin cagaha wax yar. U kac booska bilowga oo ku celi jimicsiga.

Maxaa aan sameyninMadaxa kor u qaad, dhabarkaagana laali oo jirkaaga oo dhan jilbahaaga u laab.

Murqo noocee ah ayaa layligani xoojiyaa?: seedaha bowdada, gluteus maximus iyo murqaha dhabarka hoose.

SABABIGA KUBADDA LACAGTA (Sambabada Midig iyo Bidix)

Istaag cagahaaga oo wadajira ama kala fogee garabka balac. U gudub dhinaca hal lug. U rog miisaanka jidhkaaga lugta hore, adigoo dib u riixaya labka sinta. Ku soo noqo booska bilawga Hadda u qaado tallaabo dhinaca kale oo ku celi jimicsiga.

Maxaa aan sameyninHorey ugu tiirso jidhkaaga oo dhan, jilbahaaga dhig meel ka baxsan suulashaada.

Murqo noocee ah ayaa layligani xoojiyaa?: seedoyinka bowdada, quadriceps, lugaha, iyo glutes.

LAYLISKA XOOGGA: FADHIYADA HOOSE

Lugahaaga kala fogee garabka-ballaca. Fadhiiso si ay jilbahaagu u fooraraan xagal 90-degree ah. Booskani waa in lagu hayaa tirinta 15. Sinta waa in ay la mid tahay gacmaha hore loo fidiyay, taas oo kordhin doonta dhibka jimicsiga. Waxa kale oo aad samayn kartaa layligan adiga oo dhabarkaagu si toos ah u taagan yahay gidaarka iyo jilbahaagu u foorarsan yihiin xagal 90-degree ah, sida qaabka kursi.

Maxaa aan sameyninJilbahaaga ka fidi suulashaada marka aad kufsanayso.

Murqo noocee ah ayaa layligani xoojiyaa?: Quads, Sinta Tendons iyo Glutes.