Jimicsiga for qolka jirdhiska ee gabdhaha, ka miisaan in gargaarka luma

Life ciyaara leh tirooyinka dumar kaftan nacabkaa: dheeraad ah u nugul set oo ah galmada taagta daran baruurta inta badan weli aan firfircoonayn. Gabdhaha Ma jecli jimicsiga culus, iyo erayga "muruqa" waxaa loo arkaa rag ah. Waa aan micne lahayn. Murqaha sii maqaarka qaab wanaagsan, oo hadii laga badiyo ay daciifaan dabiiciga ah ee Joogaba, jidhka.

Jimicsiyada for qolka jirdhiska ee gabdhaha - berrinka in ay sameeyaan qaladaad badan. Ujeeddooyinka soo baxay qaab doonayo in kor dameerkii iyo saar caloosha, waxay keeni xaqiiqada ah in haween gacnta iyo lugaha taro jaraa'id.

In la abuuro Murqo soo jiidasho leh oo aad u baahan tahay inaad bixiso si aad muruqyada oo dhan fiiro:

• Work iyada oo Delta (garabka) inay dhexda ah ee ay asalka u eegay slimmer.
• Tabobaro oo dhan muruqyada lugaha si ay u bixiyaan badhida gadood sax ah oo la qabsato faydi.
• Xoojinta dib loogu qaab sax ah oo ku shuban muruqyada trapezius ah, kuwaas oo kasoo muuqan marwada taam ka gabdhaha caadiga ah.
• Ma layliyada waayo, xabadka, laakiin aan lahayn isweyneyn - filan riix-ups ama sameeyo saddex qaybood jaraa'id keydka kursiga keydka la miisaanka celcelis ahaan, ama ugu muhiimsan sharafta haweenka waxaa si fudud u dhimay.

saxaafadda, taas waxaa loo arkaa dhamaadka ah iniinahoodu ku dhex jiraan dumar ah abuuray jimicsiga joogtada iyo nafaqada - diidmada ee baruurta, macaan. Jimicsiyada for qolka jirdhiska ee gabdhaha waxaa ka mid ah nooc ka mid ah murqaha caloosha. Waxay wax ka badan laba maalmood oo lagu qabtay toddobaadkii.

The layliyada midig ee gym ah - kuwa u hoggaansamaan mabaadii'da:

1. Ma sameyn kartid maalin kasta hal tababarka.
2. loo baahan yahay si ay u bixiyaan muruqyada nasasho 48 saacadood, sababtoo ah koox kasta oo muruqa shaqeeyay baxay 1-2 jeer toddobaadkii.
3. 5-6 jeer waa in ay ahaataa si fiican oo jajab ka cunin maalintii, oo ay ku jiraan ka dib markii gym inay cunaan protein ah iftiin - ukunta, caanaha.

Jimicsiyada for qolka jirdhiska ee gabdhaha loo dhisay karo ku salaysan laba waji oo tababarka:

• Laba tababar toddobaadkiiba jidhka oo dhan.
• Saddex rabtay todobaadkii ee kooxaha muruqa kala duwan.

Xaaladda hore, kit layliga ka mid noqon kara:

1. Kadalloobsanayo la stamp ee boostada (in la bilaabo) oo saddex qaybood oo 10-12 Ilaah aaminin yeelaan, waayo, murqaha bowdada hore.
2. Lunges la dumbbells ama ku tuntay in tiro la mid ah in barida.
3. lugaha kursiga keydka ee load si kadalloobsanayo si ay u dhisaan "roundness" ee qaybta hoose ee jidhka.
4. Pushups murqaha pectoral ka tumo iyo triceps - back to kursiga keydka.
5. Usu la dumbbells for legyahay iyo Hand taranta ee garabka gacanta.
6. unit ku riixdaan Horizontal waayo qaab toosan oo block ah si ay u sameeyaan dhabarka.

Noocan ah jimicsi caawin doonaa jiid jidhka inay lumiso baruurta iyo hagaajinta caafimaadka. Haddii horumarinta dheeraad ah oo tirooyinka ku bixisaa go'an of mass muruqa iyo gargaarka oo baahsan, layliyo ee jimicsiga loogu talagalay gabdhaha la diyaarin karaa iyada oo ku saleysan kala jajabo - 3-4 rabtay todobaadkii kooxo kala duwan ee murqaha,

1. Tabobaro dhabarka iyo xabadka. Kursiga keydka fadhiya xagal pulldown jimicsi inay jimicsi xabadka "Balanbaalis," "pullover", kor u dumbbells adoo jiifa ogolaan doonaa in ay ku shuban murqaha saxda ah.
2. Tabobaro garbaha iyo gacmaha. Press of dumbbells fadhiya, beddeli riix-ups, hardiyi-ups on triceps ama feedhuhu gacmaha dib dumbbells, gacmaha taranta la dumbbells in gacanta - taasi waa jimicsiga ugu caansan ee horumarka ah ee ay addimada sare iyo DeLTAS.
3. Tababare deadlifts lugta leh barbell a lunges la dumbbells, fadhiisan-ups in Qabille oo ka.

Haddii magacyada layliyada ee gym waa wareer, waxaa lagama maarmaan ah in ay soo jeedin in tababaraha iyo si ay u helaan barnaamij shakhsi ah saddexdii bilood ee ugu horeysay ee tababarka.