Sports iyo FitnessTaam

Korinta jirridda, farsamo Lead

ilmaha oo dhan a ogyahay this jimicsi, sida kor u jir ah. Waxay ku siinaysaa fursad ay ku shaqeeyaan murqaha caloosha oo aad caloosha adkeeyay. Layligani waa sahlan, laakiin aad wax ku ool. Aan aragno sida loo sameeyo kaca ee jirridda laga qabto si sax ah u nugul si ay natiijada aan ahaa muddo dheer ku soo socda.

tababarka

Si taas loo sameeyo layliga, waxaad u baahan doontaa footrest ah. Marka guriga uu door noqon kara labis ah, fadhiga salootada, ama saaxiib si raxmad leh ku heshiiyeen aad cagaha si uu u qabto. In jimicsiga ujeedadaas u dhowaan doonaan dogob hoose baararka derbiga iyo qalabka kale ee kuwaas oo ku yaal hooseeyo dabaqa.

farsamada waxqabadka

First aad u baahan tahay in ay dhulka ku fadhiistaan si ay lugaha ka qaloocsan tahay jilbaha, sameeyaan xagal ku dhow yahay inuu xagal quman. Markaas socota sharaabaad jillaab for abutment iyo been on dhabarka. Hands u baahan tahay in aan madaxa ka.

Hadda waxaad si toos ah ula bilaabi kartaa kaca ee jirridda. performing farsamada waa mid aad u fudud oo, iyadoo aan loo eegin xaaladaha tababarka, isku. Qaadaan waxaa loo sameeyaa si habsami keliya by murqaha caloosha. Hands madaxaaga ka dambeeya u baahan in aan kor madaxa ay. Wajiga firfircoon (qaadaya) waxaa la neefsado, iyo in a dadban, siday u kala horreeyaan, neefta siidaysid. Neefso talinayaa labada afka iyo sanka. dib waa in la yar hunched badan dhaqdhaqaaqa oo dhan. Tani waa nooca aasaasiga ah ee qaadista ee jirridda, kaas oo la shaqeeya saxaafadda caloosha inta sare. Laakiin aad samayn karto layligan isku waa wax yar oo kala duwan si uu shuqulka saxaafadda hoose ayaa sidoo kale ku biiray.

Kor u qaadidda jidhka galay sare iyo maanku hoose waqti isku mid ah waa ka duwan yahay oo kaliya in wajiga firfircoon waa lagama maarmaan ma ahan oo keliya in la leexiyo jirridda, laakiin sidoo kale in ay isaga soo jiid ilaa. Laakiin sida loo sameeyo, haddii lugaha in xayndaabka? Jawaabtu waa mid fudud - iyagu ma guurto. Hoose saxaafadda kiiskan waa soo jiidasho leh ku raran yihiin. Dabcan, tani kuma filna waxbarasho buuxda saxaafadda hoose, laakiin ku filan si ay u sii muruqyada isku qabnay.

Qaybood oo kamay helin

Farsamada waa mid fudud ilaa xad, sida jimicsi laftiisa. soo sara ah ee jirridda in hab ugu horeysay leedahay in la sameeyo oo la loading ee ku saabsan 70% ka mid ah aad ugu badnaan. In hab labaad, waxaad u baahan tahay in la sameeyo ugu yaraan 80% ka mid ah habka ugu horeysay, laakiin doorbidayaa isku mid. Haddii wax walba shaqaysay, iyada oo loo xoojin lahaa muruqyada, ku dar 2-3 celcelin kale in hab kasta. Looma baahna in la degdegay, waxa ugu weyn ee ay dhacdo in this - Nidaamsanaan.

Haddii aad si ammaan ah u samayn karaa laba nooc oo 20 kamay helin, waxa la joogaa wakhtigii ay ku darto hab saddexaad. Marka uu gaadho 20 wiishashka, waa wakhti in la isticmaalo miisaanka, laga bilaabo tiro yar oo ah Ilaah aaminin yeelaan, ama wax yar beddelo farsamo. Ujeedadu waxay tahay in aynaan kicin jidhku waa mid aad u sareeya. Xaruntu waxay ugu sareysa dhintay markii aad u dhow jilbaha yihiin, waxay dejineysaa jaraa'id. Isku day in aad joojiso in la joogo marka garbaha ka off dhulka. Farsamada Tani waxay u ogolaaneysaa in ay ku shuban saxaafadda xitaa adag. Waxaad kaloo isticmaali kartaa poprobovavat joojin.

Si kale ee tababarka miisaanka - in lagu daro in jimicsiga kale oo adag, sida lugta wiishka jiifa ama arima ku a on birta. Xaaladdan oo kale, kaliya riix hooseysa heli load ku filan.

Xitaa jimicsiga ugu fudud yeelan karaan Gudigga badan, oo kaca jir ayaa xaqiijiyay this.

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