Barnaamijka tababarka ee jimicsiga loogu talagalay gabdhaha. The goolka - miisaanka oo yaraada

Maxay tahay in uu noqdo barnaamij tababar jirdhiska ee gabdhaha haddii ay ujeeddada ugu weyni waa miisaanka wax ku ool ah oo degdeg ah khasaaro? Ka hor inta aanu ka jawaabto su'aashan, waa in aan tixgelin habka of laga kaydka baruurta ee jidhka dumarka u samatabbixiyaa degdeg ah. Sidaas daraaddeed gabdhaha badan oo doonaya in ay lumiyaan miisaan si dhakhso ah in kaliya labo toddobaad ka hore u noqday milkiilaha tiradaasi supermodel ah. Fadlan la soco in habkan ku xiran tahay ugu horrayn on gobolka bilowga ah ee jirka, gaar ahaan on-beegyada uu sida boqolleyda mass muruqa firfircoon, heerka baruurta, xaaladda caafimaad, tababar jireed, iwm .. Aan arrimahaasi waxay ku dhex yaraan qaado iyo da'da naagta, iyo habka nolosha, iyo circuit xoogga.

Sababo oo dhan, barnaamij tababar jirdhiska iyo waxaa jira kala duwan: qof loo baahan-mugga sare jimicsi maalin walba, qof - oo degdeg ah tababarka maalintii, iyo qof - load qabsiga iftiin todobaadkii laba jeer oo keliya. Sidaa darteed, in ay ka hadlaan miisaan degdeg ah khasaaro wuxuu noqon karaa oo kaliya haddii ay dhacdo in jidhka qof dumar ah ayaa diyaar u heer kasta.

Laga soo bilaabo barta of view of daawo barnaamij kasta ee gym ah taasoo keentay in hoos u dhac deg-dega ah ee ka kooban baruurtii, oo awood u daynayo jirka ah ee dheeraadka ah gabadha by saabsan 1 kg for 7-10 maalmood. Haddii miisaanka jidhka si degdeg ah hoos, ka dibna miisaan lumis sidoo kale waxaa sabab u ah unugyada muruqa, taas oo saamayn aad u xun mustaqbalka sida arrin dabcan, iyo caafimaadka guud.

heerarka caafimaadka waa in la si fiican loo dayactiro, dabcan, haddii qof dumar ah oo uusan rabin in aad naftaada wax yeelo u ah nolosha. barnaamijka tababarka gabdhaha ee jimicsiga waa inay ku jiraan ugu yaraan saddex nooc oo ugu rarataan culaysyo - xoog, wadnaha iyo iskala. Sababta ugu danbeysay waxaa marar aad u badan dhayalsan by jinsi cadaalad ah, laakiin maxaa yeelay, waa iyada oo loo marayo waxbarashada ee jihada macdantaa muruqa fiican ka soo kabsado ka dib stress jirka culus.

Qaybta awood tababarka caadiga ah waxaa ka mid ah layliyada ee dhammaan qaybaha jirka. Tani waa ugu horrayn kadalloobsanayo ama bodibarom on garbaha ama xabadka, foorarsiga, Deadlift on lugaha si toos ah, ku hardiyi-ups, barbell jaraa'id keydka ama dumbbell kursiga keydka, joog iyo dhengedihii siman, lunges, iwm Tan ugu muhiimsan, barnaamijka tababarka gabdhaha ee jimicsiga Dirk in bartilmaameedka, in uu yahay, inuu maamuuso hab load ah. Si aad u dhaqaajiso nidaamka muruqa ah loo baahan yahay si ay u qabtaan hab kasta oo shaqo laga bilaabo 6 ilaa 10 Ilaah aaminin yeelaan, miisaanka waa in la soo xulay si ay u-sagaalaad siddeedaad ay qaadista dareensanaa daal appreciable, laakiin aan dhabtii dhaqdhaqaaqa tahay. load guud ee dhaqdhaqaaqa oo dhan waa in aanay ka badan celcelis ahaan 10-15 nooc ka shaqeeya. In muddada la qabsashada ee u shaqeeyo tababarka waa fiican in la isticmaalo hab wareeg ah. Wakhtigan, ugu fiican ay tahay oo keliya saddex fasal ee aagga this ee toddobaadkii.

Barnaamijka tababarka jirdhiska ee gabdhaha oo doonaya in ay ka heli Murqo kaamil ah oo aad uga takhalusi baruur xad-dhaaf ah, siinaysaa natiijooyin la taaban karo muddo bil ah gudaheed, haddii jadwalka load si fiican u soo xulay si waafaqsan sifooyinka ay shaqsi oo ka mid ah jirka iyo hab nololeed.