Jimicsiga ay miisaan u gaar ah guriga. set A jimicsi la miisaanka jidhka ah ragga iyo dumarka

Taageerayaasha badan oo door bidaan qaab nololeed caafimaad qaba halkii gym taam guriga si ay u qabtaan adag shakhsi ahaan loogu talagalay, oo ku lug leh mid ka mid ah jimicsi ay miisaan u gaar ah ka dib markii kale ee. Oo ay dhiirogelin - si loo badbaadiyo lacag on iibsashada xubin ka gym ah - ilaa xad buuxa.

In si loo wanaajiyo caafimaadka, ka sii dhiifoon, dabacsan, la kordhiyo heerka awoodda ay hoos u II - category III ciyaaraha, hawlaha sida ku filan. Waxa kale oo, haddii xilka uu leeyahay gool hami: Waxaan category ciyaaraha iyo wixii ka sareeya. Xaaladdan oo kale, iyada oo aan tababare oo khaas ah gym ah ma samayn doonaan.

Haddii at tababarka guriga la heli karo?

Jidka Universal oo kaamil ah jirka aadanaha waa layliyo ay miisaan u gaar ah guriga. Waxay ku habboon haddii la tababaruhu ma aha si ay u tagaan jimicsiga (sababta oo ah meel fog, la'aanta waqti ama sababo kale) awoodaan. Ay guushu ku this nooca tababarka , isagu wuxuu leeyahay, iyo helitaanka.

Waxaa muhiim ah in si fiican loo qiimeeyo caafimaadka, si aanay u yeelin sida dhaqdhaqaaqa jirka. Ka dib tababar physiologically - waa culays jidhka, oo ay la socdaan kuwa nudaha unugyada muruqa sverhvosstanovleniya. stress A waa in loo diyaar garoobo. In eray, u qaatay sida jimicsi ay miisaan u gaar ah guriga waa in logu digniin qaar ka mid ah.

Si aad u hubiso shaqada ee wadnaha waa ku habboon si ay u tijaabiso dib u soo celinta ee ay heerka caadiga ah ka dib jimicsiga. Laakiin haddii aadan la, waa in aadan noqon murugo. Sidaas, ka dib markii jimicsi wax looga qabto waa in ay meerto, firfircoon, qalbiga ku tababaraya.

diiran-up

Laga bilaabo tababar joogto ah oo loogu talagalay dadka qaba cudurada raaga, waa in la helo ogolaanshaha ee dhakhtarka xaadirka ah oo ku xiran kormeerka wareegsan xaaladda caafimaad ahaan oo kaliya.

Ha illoobin in si looga fogaado dhaawac si ay u qabtaan layli kasta oo ay miisaan u gaar ah oo kaliya ka dib markii Sugi tababarka adag,-up diiran murqahaaga iyo iyaga isku diyaarinaya dhaqdhaqaaqa jirka adag ugu weyn. Iyo wax yar ka hor ka-up diiran lagu talinayaa in ay dhexdhexaad ah loading xilliile ah, loona darbay tababarka nidaamka wadnaha, nooca orodka dhexdhexaad ah muddo 15 - 30 daqiiqo. -Tirka dhaawaca jirka diiran. Ka dib oo dhan, waxqabad kasta oo jidhka ah - waa stress on fiiloyin muruqa, taasoo keentay in ay sverhvosstanovleniya (ilaa xad ka weyn).

On adag ee jimicsi la miisaami lahaa nin

layliyo bodyweight Complex waayo, raggii waxay yeelan karaan noocyo kala duwan oo kala dooran. Sida caadiga ah waxaa ka mid ah 7-10 jimicsi. jimicsi kasta (group) ayaa gool - horumarinta go'an qaar ka mid ah murqaha. Lagula talinayaa ragga si gooni gooni ah - maalmo kala duwan ee toddobaadka - in ay ka shaqeeyaan kooxo murqo oo kala duwan. Tusaale ahaan, tababarka dual:

1. Laab, deltoids (ay ku jirase aad "daboolayaa" garbaha), latissimus dorsi, foot - si dhexdhexaad ah.
2. Legyahay, abdominals, lugaha - Dhawaaqa.

A afar-wareegga lagu jiro toddobaadka soo jeedisay ee labadii todobaad ee tababarka ku haysta muuqashadii ugu horeysay, iyo laba on labaad. jimicsiyada la isku daray waa in la hanuuniyey by muruqyada shaqeeyo kooxda. Waxaa muhiim ah in la ogaado nooca jimicsi u dhigantaa in ay.

Jimicsiyada ee kooxo kala duwan muruqa

U taaga this waraaqihii loogu talagalay jimicsi bodyweight:

• xabadka - riix-ups, jiid-classical;
• muruqyada deltoid ah - jiidaya ilaa on bar ah, jimicsi "dhinaca bar";
• dorsi latissimus - jiidaya ilaa on xajin bar ballaaran ka, hubka flexion-kordhin ku gudban,
• lugaha - idinkoo Goodin oo dhexdhexaad ah on labada lug: ama classical nooca plie;
• legyahay - jiidaya ilaa on xajin dambe crossbeam ah;
• murqaha caloosha - dhaadhacyadii inay faraha ama cagihiisa madaxa galaya;
• cagaha (Dhawaaqa) - kadalloobsanayaan hal lug.

Maxaa xamuulka leedahay in aad iskaaga u xaddido in ay qof dumar ah?

Dabcan, sifooyinka waa layliyo bodyweight gabdhaha. Dumarka waa in la sameeyo kardiodvizheny dheeraad ah maxaa yeelay, anatomy soo jeedinaya baruurta weyn jirka (7-10%).

Waxay ahaayeen si ay u sameeyaan tiradaasi dumar ah aan la nooc talinayaa waxaa Dhawaaqa ku saabsan horumarinta muruqyada dib u ballaadhan, deltoids. Sidoo kale laguma talinayo layliyada classic in foomka dushiisa oo ka mid ah lugaha hore ee nooca lab.

Si kastaba ha ahaatee, qaladka waa caddaynta in tareenada badan dumar "dhistaa" lacagta cajiib ah muruqyada sababtoo ah tababar adag. Dejiyo jimicsi jinsi cadaalad ah: sababta oo ah yaraanta of testosterone dabiiciga ah ee jirka ku jira dumar ah in aanay suurtogal ahayn. Sidaa darteed, kala duwan ee kor ku xusan waxaa laga dhigay in view of xayiraad kuwan, oo aan u dhiganta tirada nooca dumar ah (horumarinta muruqyada dib u ballaadhan, muruqyada group hore ee bowdada.) Dabcan, in jimicsi ay miisaan u gaar ah, waayo, dadkii waxaa laga dumarka kala duwan.

bar Horizontal sida jimicsiga a classic

Waxaa ka mid ah jimicsi badan oo waxaa jira koox ka mid ah classical, ie caalmku aqoonsan, dhaca tababarka dadka intooda badan. Bal aan ka bilowno jiidaya on bar ah.

Waxaa lagu magacaabaa salka u tahay horumarka muruqyada gacmaha, garbaha, dhabarka muruqyada.

Tababaray ciyaartoyda lab fulinta kor u istagaan 4-5 at 10 jeer habab. Haweenka ku filan 3-5 jeer set. Si kastaba ha ahaatee, haddii ay taasi ma ogola foomka jirka ah ee waxbarashada ku wanaagsan jirka, markaas gacnta, toosi gacmahaaga on bar ee arima ku marar badan ka qiimo badan ee suurtogalka ah. Si kastaba ha ahaatee, ka tababar ay tirada aaminin waa in la kordhiyo.

Bal aan ka bilowno waxa dhaqan ahaan waa layliyo bodyweight ugu wanaagsan ee nin ka mid ah jiidaya on bar ah. Waxay leedahay taariikh guun ah, sida bar ugu horeysay siman ahaa waran ee legionary Roomaanka, wedged u dhaxaysa dhagaxyada in waadi cidhiidhi ah.

Jiidaya ilaa on bar ah

Fadlan ogsoonow: layligani waa badan lab. Haweenka ku dhaqma, laakiin xooga yar. guriga lagu talinayo bar siman weli dhigay in view of muhiimadda ay leedahay jimicsiga.

Si arrintan loo sameeyo, lagu cabbiro farqiga u dhaxeeya derbiyada daaradda. Iibso ee alaabta cayaaraha turnikovuyu struts tube la cabbir ku haboon. Shaqaale kiraystay dubbe hagaaji doonaa nus-saac.

layliga aad u waa in ay bilaabaan la classic jiido-ups. Laga bilaabo meel: ka Visa on bar ah, gacanta - garabka-width gooni, gacmaha xajin hogaanka. Synchronously labada hubka ka qaloocsan tahay suxullada si booska ilaa garka ay ka badan tahay birta.

Giijisan waxaa la sameeyaa toban jeer afar qaybood. Waxaa xoog this - ugu yaraan in la hagaajiyo lahjadda jirka. Sayidka xoojinta dogobka sare oo ka mid ah muruqyada pectoral, dhexdhexaad ah - triceps, deltoids.

jimicsi kale oo ay miisaan u gaar ah oo ku saabsan bar ah, taas oo aan ku xuso doonaa waxaa lagu magacaabaa jiidaya a xajin dhuuban dambe. Xaaladdan oo kale, gacmaha waxaa lagu dhejiyay on bar ka mid kale oo meel fog ka mid ah oo timir ah. Hands ka qaloocsan tahay suxullada ah si uu u xaliyo garka birta korkeeda. Waxaa la sameeyaa afar jeer toban qaybood. Layligani wuxuu tababar uu legyahay badatay.

jimicsi saddexaad - adkaynaya of xajin ballaaran (gacmo - garbaha ballaaran, birta waxaa la dhigay ka danbeeya madaxa). Waxa intaa dheer in load a dhexdhexaad ah on muruqyada hubka, si ay weli jimicsi Laata ( "garabyada" sida ay u yeedheen dalkaUganda.)

dabaqa qabashada (lath)

Magaca labaad ku xusan Cinwaan oo ka mid ah layliyada - hubka flexion-kordhin ku jiifa timirta ahaa. Ku dhaqma oo nin.

The version classic - gacmaha kaalinta garabka-width gooni. Halkaa marka ay marayso ugu hooseeya waa taaban naaska (laakiin ma fidin!) On dhulka. Waxaa la sameeyaa, taas oo ku xidhan taam ahaanshaha 4 nooc oo 35 - 50 jeer.

Waayo, haweenka pushups qayb bedelay "bar". Tani jimicsi ma guurto ah. Tareenka ku dul hadhay u dhaqin iyo faraha lugeed oo dhulka ka, si ay saxaafadda u daran mahad, jirridda waa la hayaa si toos ah oo aan dhula.

kadalloobo

Kale layliyada aasaasiga ah ee tababarka jirka waa idinkoo Goodin oo ka. lugaha u tababaran u qeexaan xawaaraha aadanaha iyo dulqaadasho. Waa, marka lagu daro horumarka murqaha lugta, waa tilmaame fiican nidaamka wadnaha (imtixaanka Martine.)

Tixgeli idinkoo Goodin oo ka classic, la xirrira murqaha lugta ah nooca lab ah. Lugaha diyaarin at width garabka. Waayo, qaab sax ah, dib waa in ay siman, iyo jilbaha aan ka soo barakacay dhidibka ah khayaali ah marayay suulka weyn. Waayo, load Dhawaaqa waa idinkoo Goodin oo labada biilasha, iyo kicidda - Siddeed. Tani foomamka dusha hore ee bowdada. Jimicsiga waxaa lagu qabtaa 3-4 nooc oo 30-100 kamay helin.

Kadalloobo nooc kale - plie (balanbaalis) - lagula talinayaa haweenka. Waxa ay qaab barida laastikada. Sayidka jilbaha lagu abuuro gacanta. Tirada sets iyo kusoo celin ah oo la mid ah jidhka ka mid ah classic fadhiyaan-ups.

Mararka qaarkood jimicsi ay miisaan u gaar ah sida wax ku ool ah sida fasal in ka badan bar ah. Waxaa ku saabsan kadalloobsanayaan hal lug (waqtiga marka lugta kale weeraryahanka fidiyey) waa. Imisa jeer loo sameeyo? Bilow in alla intii doonista (jimicsiga jidh ahaan culus) iyo si tartiib tartiib ah ugu soo celiyaan 10 celin halkii set. Waayo, tababarka waxaan ku talineynaa saddex qaybood.

Horumarinta murqaha caloosha

Waa wax iska cad in tirada wanaagsan (tilmaamayaa in labada lab iyo dhaddig) ayaa soo jeedinaya in sanduuq kiciyey iyo caloosha dhagan. Sida iska cad, layliyo ee bodyweight in ay qaab classic daruuri ku lug xoojinta abdominals ah. Tani ma aha la yaab leh. Ka dib oo dhan, ku dhowaad waxqabad kasta oo jirka ah, muruqyada, kuwaas oo ay ku lug leeyihiin. Waxay door xasilinta, fulinta duwidda guud.

Intaa waxaa dheer, in ay horumarinta u baahan tahay mugga weyn ee shaqada tababarka ka badan, waxaad tidhaahdaan, horumarinta muruqa ugu ballaran ee dhabarka ama uu legyahay. Waxaa laga yaabaa in uu yahay sababta ciyaartooydu u tababaran ma seegi fursad si ay u muujiyaan off ay "xabadaha".

Sida caadiga ah, set oo ah tababarka jimicsiyada bodyweight ku lug leedahay qaybo ka mid sare iyo mid hoose oo kala duwan ee saxaafadda. Marka guriga, inta badan, taas aawadeed waxaa fuliyay laba jimicsi. Oo meel-upka labada - jiifa.

In ay ku dhaqmaan qaybta sare ee cagaha saxaafadda go'an yihiin, in gacanta qufulka go'an at dhabarka booska siman ee jirka. Hirgalinta dhaadhaca, gacmihiisa xor ka qalcaddii iyo taaban ka dhigtayna faraha. ku dhowaad ee gobolka ka siman oo ka dibna soo laabtay jidhka iyo gacmaha - qalcaddii madaxa ( "ku dhowaad" waxaa loola jeedaa: dib looma taabato dhulka). Tani waxay gaadhaysaa xiisad dheeraad ah murqaha caloosha. Jimicsiga waxaa lagu qabtaa 4 qaybood. Number of Ilaah aaminin yeelaan, waayo, mid kasta oo iyaga ka mid ah - 35-50 (ku xiran tahay heerka uu taam).

Marka fulinta layliyada on qaybta hoose ee saxaafadda jimicsi gacmaha qabsatay jir sare, gacmo fidsan haysta ma guurto ah qalabka ku dhow dahay. Labada lugood - toosan. Waxay synchronously off dhulka iyo inay taabato dhulka madaxa aad ka dambeeya. dhaqdhaqaaqa dambe-Wejiga, waxay sidoo kale si toos ah u dhici, laakiin wax yar, in aan la taaban. Sida layliga hore, sidaas gaaro saamaynta jaraa'id kacsanaanta muruq dhamaan wareega layliga. Tirada celis ah sidoo kale waa la mid ah jimicsi ugu horeysay.

gunaanad

set A jimicsi ay miisaan u gaar ah waxay keeni kartaa jidhka bini'aadamka xaalad functional kaamil ah.

Waxaa intaa dheer, layliga ay miisaan u gaar ah, sida ay khubarada ah ee isboortiga, waa tallaabo khasab ah in ay horumarinta Orodyahanka. Laakiin gocasho dollar nidaamka dhicis miisaan-tababar unscripted wadnaha.

Waayo, dad badan oo ku qoran si fiican oo ku filan in wanaag dareento. Si kastaba ha ahaatee, qayb ka mid ah wax ka qabashada marayo marxalad "ay miisaan u gaar ah," u tag fasalada iyada oo ay hoggaaminayaan ee tababare ee naadiyada isboortiga iyo jimcsado.