"Cliffhanger" - layli ay gudihiisa ka group muruqa?

"Fuule" - jimicsi wax ku ool ah si ay u ilaaliyaan jidhka ee caaryada. In ka yar caadiga ah, laakiin waxaa si fiican u yaqaan in wareegyada xirfadeed, hawlaha "Cliffhanger" ayuu tababar ma aha oo kaliya murqaha caloosha. Layligani wuxuu ku lug leedahay, marka lagu daro, murqaha lugta iyo garabka dhex-xidh. Tan iyo waxa uu siiyaa gubashadii of calories, "Cliffhanger" Qorshaha jimicsi miisaan lumis si caddaalad ah wax ku ool ah. Oo waxaa uusan u baahan yihiin qalab iyo xirfadaha gaarka ah.

lacagta

Way adag tahay in ay qiimayn dheeraad faa'iidooyinka layligan, sida marka la socda ay ku lug leeyihiin dhammaan muruqyada jidhka. Sida aan ognahay, ka shaqaynaya saxda ah ee muruqyada jidhka ku xiran tahay ma aha oo kaliya socodka, laakiin sidoo kale oo dhan geeddi socodka nafsaaniga ah ee jirka.

"Cliffhanger" - layli in uu yahay muruqyada wanaagsan oo shaqo qolof ah, taas oo ah koox ka mid ah murqaha oo qoto dheer, taas oo ay maamushaa soo socota si ay u dhabarta iyo hubinta in ay u qardarin. Wadahadal muruqyada jidhka, fulinta hawlaha muhiimka ah:

• muruqyada lugta misigta;
• muruqyada extensor bowdada sida murqaha Salalka ah;
• murqaha caloosha, si toos ah iyo midda uugu;
• muruqyada extensor ee dhabarka.

Taasi waa, muruqyada mas'uul ka ah qaabka iyo hanuuninta. Xoojinta muruqyada jilif quudin doonaa dhabarta caafimaad iyo qaab fiicanna. Ma aha oo kaliya in la xoojiyo dhabarka iyo caloosha jimicsi wax ku ool ah "Cliffhanger." Faa'iidooyinka waxaa ka mid ah waa in ay bixisaa muuqaalka iyo muruqa midab ah smart, loo isticmaalo nolol maalmeedka:

• qoondaynta / daab keentay - muruqa naaska yar iyo marsho hore;
• extensors / flexors lugta hoose - muruqa bowdada bowdada;
• flexors cagta - kubka,
• flexors garabka - ka deltoid iyo Caanamareeno weyn;
• extensors dhudhun - triceps.

Jimicsiga "Cliffhanger" on kooxaha muruqa waxa saamaysay?

Daasad (qabo in muruqa) waa in loo hagaajiyaa oo firfircoon, sida u dhaqmo sida extensor sinta ah. "Cliffhanger" - layli in si waxtar leh u shaqeeya baxay muruqyada, taas oo ka caawisaa looga hortago in badan oo ka mid cawaaqib xun iyo dhaawacyo. Ilaali ugu nugul, si wadajir ah jilibka si fiican u tababaran si ay u caawiyaan duubo musculo-ligamentous ah.

muruqa Salalka (oo weyn, dhexdhexaad ah oo yar yar) waa in ay haystaan iyo sidoo kale sameeyay sida ay sharciyaynta dheelitirka jidhka. Big - mid ka mid ah murqaha ugu awooda badan, oo dib u noqda kordhiyay diiwaanka bowdada iyo straightens jir ah. Celceliska - iska soo janjeedhsami miskaha iyo straightens jir ah. Small waxaa sidoo kale ku lug lahaa sixitaan ah ee afduubka jirridda iyo misigta.

muruqa pectoral gacmeed iyo jilibka serratus ku yaal xabadka sare. Kor iyo hagaajin geedku ka qayb neefsasho - kiciyey geesaha.

muruqa kubka in la tababaray, sida ay leedahay hawlaha muhiimka ah: dhaqdhaqaaqa cagta, xasilinta jidhka marka socda.

muruqa deltoid iyo Caanamareeno waaweyn ee ku lug leh afduubka, rogista cajaladda garabka iyo flexion.

Triceps (triceps brachii) qabata gacmaha afduubka iyo dib gacmaha jidhka keeno. Qaybgalaysa dheeraad ah ee dhudhun ah.

saamaynta

Sababo la xiriira dabeecadda soo noqnoqda ee canaasiirta "Cliffhanger" - layliyada caawiya in la saxo oo la xoojiyo muruqyada jidhka hoose. Tani waa layli jecel diiran-up for ciyaartoyda, sida ugu dhakhsaha badan hagaajinaysaa wareegga dhiigga oo isku diyaarinaya jidhka tababarka soo socda.

Ma aha oo kaliya xoojisaa weylaha, laakiin glutes iyo muruqyada muruqa. Waxay abuurtaa garaaca wadnaha, siday u kala horreeyaan, hagaajinta wareegga. Wanaajinaysaa dulqaadasho inta lagu guda jiro jimicsi xoojisaa muruqyada qaybta hoose ee jidhka ayaa gubta calories. "Cliffhanger" - layli qaxmaya calories ka badan noocyada kale ee jimicsiga kooxaha muruqa hoose.

Ma aha oo kaliya ay xoojisaa muruqyada lugta, laakiin sidoo kale seedaha iyo seedaha oo ka mid ah kala-goysyada canqowga iyo jilibka ah. In la sameeyo muruqyada loo adeegsado hawlaha maalinlaha ah. Kordhay cufnaanta lafaha. xoojinta weyn ee laabatooyinka ee ka caawisaa si loo yareeyo khatarta dhaawac ka soo dhicida. Waxaa jira horumar Dhehana. muruqyada core-dhabarta waxaa lagu xoogeeyey, iyo hagaajiyo qaab. Jimicsiga xoojisaa muruqyada caloosha ka dhigayaa degg- enyaashiisa.

Sidee in ay gutaan "climbers". qalabka

1. In booska hore miisaan u dhexeeya gacmaha iyo cagaha labada qaybiyey isku.
2. Marka dhaqdhaqaaqa lugaha aan mowjadda midigta ama dhinaca bidix.
3. Calooshiisa ka Faydatay Dhudhumadeeda, iyo kulli jimicsiga murqaha ay u baahan yihiin si ay u sii on ay suulasha.
4. Asturaad uusan xoota oo aan inta lagu guda jiro jimicsi.
5. Garbaha jimicsi oo dhan toosan.
6. Suxullada wax yar ka qaloocsan, ama marka jimicsi fulinta xusulkiisa shaqada si wadajir ah loo buux doonaa.
7. Curcurka si cad u diyaarin.
8. Neefsashada si xor ah oo siman.

embodiments

Bilowga bilaabi karaa jimicsi, halkaas oo gacmaha on buuraha lahaa, oo aan dabaqa. Waxay kaloo samayn kartaa layliga kala duwan gaaban mooshin, si jilbaha aysan gaarin xabadka.

Si aad u xusuusataan isku xigxiga ee dhaqdhaqaaqa ee layliyada u baahan talantaalli u dhaxaysa lugaha kala duwan, ka kale ee aad samayn karto a celiyaan hal lug ugu horeysay, ka dibna. Si aad u bilaabaan jimicsiga aad u baahan tahay in si tartiib tartiib ah, ka dibna la dhiso ilaa xawaaraha.

Sida loo sameeyo "ayuu climbers" jimicsi? photo Detail muujinaysaa oo dhan heerarka kala duwan ee jimicsiga.

"Cliffhanger" - jimicsi aasaasiga ah

qaab farsamo:

• yeynan xoogga: inteeda kale ka dhanka dhulka la gacmihiisa, width Timir garabka ku sidata, up on gacmihiisa; suxullada yar wada xodan yihiin, suulasha nasasiiyay dabaqa; jirka - xariiq toosan madax ilaa cag;
• neefta siidaysid - Fidin murqaha caloosha, jiid jilibka midig si aad u xabadka sida ugu macquulsan si toos ah;
• neefta - in billowday ugu; sidoo kale fuliyaan cagta tagay.

muruqyada Target: saxaafadda.

Darran: naasaha iyo badhida.

la maroojinta

Jimicsiga "Cliffhanger" saxaafadda. qaab farsamo:

• yeynan xoogga: inteeda kale ka dhanka dhulka la gacmihiisa, width Timir garabka ku sidata, up on gacmihiisa; suxullada yar wada xodan yihiin, suulasha nasasiiyay dabaqa; jirka - xariiq toosan madax ilaa cag;
• neefta siidaysid - Fidin murqaha caloosha, jiid jilibka midig si aad u laabtaada, waqti isku mid ah sida haddii maroojin ku xidhnaa, jilibka hore xagga garabka bidix,
• neefta - in billowday ugu; sidoo kale fuliyaan cagta tagay.

muruqyada Target: saxaafadda.

Darran: naasaha iyo badhida.

Iyada oo expanders

Iyada oo expanders "Cliffhanger" - layli siinaya ah lugaha rar dheeraad ah oo dabada.

qaab farsamo:

• expander inay xidhxidhaan cagaha wax yar ka sarreeya dhaawac jilibka ah,
• yeynan xoogga: inteeda kale ka dhanka dhulka la gacmihiisa, width Timir garabka ku sidata, up on gacmihiisa; suxullada yar wada xodan yihiin, suulasha nasasiiyay dabaqa; jirka - xariiq toosan madax ilaa cag;
• neefta siidaysid - Fidin murqaha caloosha, jiid jilibka midig si aad u xabadka sida ugu macquulsan si toos ah;
• neefta - in billowday ugu; sidoo kale fuliyaan cagta tagay.

muruqyada Target: gluteus ah.

Darran, oo dhaawacyo qaba.

Gacmihiisu keydka

qaab farsamo:

• joojin ku jiifa: tiirsan gacmihiisa toosan kursiga keydka, timireed width garabka ku sidata, suxullada yar wada xodan yihiin, suulasha nasasiiyay dabaqa; jirka - xariiq toosan madax ilaa cag;
• neefta siidaysid - Fidin murqaha caloosha, jiid jilibka midig si aad u xabadka sida ugu macquulsan si toos ah;
• neefta - in billowday ugu; sidoo kale fuliyaan cagta tagay.

muruqyada Target: gluteus ah.

Darran: muruqa Delta jilif.

on kubada

Jimicsiga "Cliffhanger" ilaa dabada ka.

qaab farsamo:

• joojin ku jiifa, waayo, gacmihiinnu saaray kubada; timireed width garabka ku sidata, suxullada yar wada xodan yihiin, suulasha nasasiiyay dabaqa; jirka - xariiq toosan madax ilaa cag;
• neefta siidaysid - Fidin murqaha caloosha, jiid jilibka midig si aad u xabadka sida ugu macquulsan si toos ah;
• neefta - in billowday ugu; sidoo kale fuliyaan cagta tagay.

muruqyada Target: gluteus ah.

Darran: jilif muruqa Delta.

"Cliffhanger" dvunozhny

qaab farsamo:

• yeynan xoogga: inteeda kale ka dhanka dhulka la gacmihiisa, width Timir garabka ku sidata, up on gacmihiisa; suxullada yar wada xodan yihiin, suulasha nasasiiyay dabaqa; jirka - xariiq toosan madax ilaa cag;
• neefta siidaysid - Fidin murqaha caloosha, boodi jilbahaaga aad xabadka sida ugu macquulsan si toos ah;
• neefta - in ay soo billowday ugu.

muruqyada Target: saxaafadda, gacmaha, dhabarka.

Darran: jilif muruqa Delta.

Sida loo bilowdo qabashadeeda guriga?

Jimicsiga "Cliffhanger" waxaa dhammaataan aduu tababarka guriga. Ma u baahan tahay xirfado gaar ah ama qalab, waxaa ka shaqeeya si hufan kuwa muruqyada in loo baahan yahay, in tiradu aad isku qabnay shapely. Waxaa si qarsoodi ah lahayn in kiiloogaraam dhibaato inta badan muuqan oo ku saabsan barida iyo bowdooyinkeeduna. Waa kuwan qaybaha jidhka si toos ah jimicsi weyn load. Waxay ku siinaysaa murqahaaga load ugu badan in mar kale ayaa xaqiijiyay in ay ku oolnimada in dagaalka ka dhanka ah kaydka baruurta.

Simple iyo waqti isku mid ah waa jimicsi xad wax ku ool ah soo jiidatay by xaqiiqada ah in ay macquul tahay in ay sameeyaan labada gooni gooni ah oo isku dhafan oo layliyo kale. The shaqooyinka ugu muhiimsan ee guriga - habdhaqanka saxda ah, koror tartiib ah in load iyo inta jeer ee tababarka.

Waa in aad dooro ikhtiyaarka jimicsi ku haboon. maalmo yar gudahood, si ay u qabtaan in xawaaraha la'ahay. Waqtiyada Fassalka hore aan ka badnayn 10 daqiiqo. Kordhi waqtiga tababarka iyo load waa in ay ahaataa si tartiib ah.

Dhisa murqaha iyo joogteynta jirka ah taam u noqon kartaa si joogto ah u fulineynin layliga "Cliffhanger." Reviews mar kale xaqiijinaynaa in layligan fudud yarayn kartaa dhabar xanuun, xoojiyaan muruqyada oo ay soo celin dabacsanaan dhabarta. Intaa waxaa dheer, waxqabadka maalin walba jimicsi hagaajinaysaa wareegga dhiigga iyo shidaa shiid. Bandhigyada "Cliffhanger" si joogto ah, waxaad dareemi doontaa xowli ah ee xoogga iyo tamarta.