Sida loo soo bixi garabyada?

Nin kasta oo jeclaan lahaa in ay garbaha ballaadhan - calaamad u ah xaga raga iyo isku halaynta. Gaar ahaan eegno cajiib fiican oo heer sare dorsi latissimus, loo yaqaan dadka "baal".

lagu Sida gareeyeen kartaa dib muruqyada? Waxaa jira dhowr ah horumarinta baalashii jimicsi la barbell ah, dumbbells ama culeyska u gaar ah. The ugu caansan iyaga ka mid ah: jiid-ups, hardiyi-ups, jiid. Waxaa la rumeysan yahay in baal si fiican u jawaabaan shuban, laakiin ciyaartoyda ka gaysashada u leeyihiin in ay qaataan waqti badan iyo tamar badan si ayna miiqdaan saaray ayaa helay ah V-qaabeeya soo jiidasho leh.

jiid

Mid ka mid ah layliyada ugu waxtarka badan ee baalasheeda - waxaa jiidaya on bar ah. Sida loo soo bixi garabyada on bar ah?

In bodybuilding gano birta uu yahay nin orodada jecel yahay in la kordhiyo width ee dhabarka. jimicsiga ugu wanaagsan waxaa lagu xoojiyay xajin ballaaran. Waayo, hirgelintiisana ay u baahan yihiin in ay qaataan on birta si ay gacmaha waa ka ballaaran yahay width garabka. Fidi oo si buuxda u dejiso. Markaas qabsadaan, isku dayaya in ay hesho bar garka. Ku noqo markii hore. miisaanno The kiiskan waa jidhkiisa.

muuqashadii kale oo layligan - madaxiisa kor u. Xaaladdan oo kale, waxaad u baahan tahay jiidi bar u soo qoorta.

Caadi ahaan, ciyaartoyda laylis ma qaadi karo wax ka badan 2-3 jeer. Si aad u hesho natiijo aad u baahan tahay si ay u qabtaan ugu yaraan 30-40 Ilaah aaminin yeelaan.

pushups

Sida loo soo bixi garabyada via riix-ups? Tani waa mid ka mid ah jimicsi ugu awoodi karo iyo boosaska badan ee bodybuilding, kaas oo ku lug leedahay tiro badan oo ah muruqyada, oo ay ku jiraan baalasheeda. tareen dorsi Latissimus iyadoo la kaashanayo riix-ups la hadal ballaaran oo gacmaha.

Qaado booska u nugul, iyada oo diiradda on gacmaha si toos ah, sidaa darteed way ka ballaaran yahay width garabka gooni. dhabarkaaga toosi, madaxaaga ma aha hoose iyo ma in la caayo up. Laab hubka ee xirsiyo ku sidaas waxa laabta ku dhow inay taabato dhulka. Ku noqo booska asalka ah, laakiin gacmaha si buuxda ma toosi, muruqyada caloosha si ay u sii on ay suulasha.

ul ku baabbe'een, in dhaadhaca

Layligani waa mid ka mid ah ugu fiican in ay ka shaqeeyaan baalasheeda. Marka layliga loo baahan yahay in la xakameeyo load ah, waa in ay si sax ah u dhici on dhabarka, ma uu legyahay. Sida loo soo bixi baal birta korkeeda?

Qaado meel laga bilaabo: cagaha wax yar ka ballaaran yahay width garabka, jirka weerarka janjeerin siman dhulka, uu dib ugu toosan, indhaha weeraryahanka faray, sii xajin ul si toos ah ugu, gacmaha heerka garabka. Jiid bar in ay suunka, xoogga on dorsi latissimus ah. Rod Waa in la fuliyo kharash ku muruqyada dhabarka, oo aan gacmaha. Blades isku dayaan in ay isu keeno. Si tartiib ah dib ugu laabto bilaabo booska. Ka hor inta performing riixdaan ah ushii shaqada lagu talinayaa in uu cajiintay la miisaanka iftiin.

Dumbbell farahooda si suunka

Badbadinin baalasheeda ballaaran dib u badan ee suurtogalka ah iyo iyadoo la kaashanayo dumbbells. Sida loo soo bixi dumbbells garabyada?

Istaag soo socota si ay kursiga keydka la xajin dumbbell a in gacantiisa midig hoos. Laab iyo stretch gacantaada bidix iyo jilibka bidix kursiga keydka. dabaqa dhig barbar dib, lugta midig wax yar ka qaloocsan, ka hor raadinaya. neef badan ku qaadato, neefta ceshato iyo jiid dumbbell in ay suunka, isku dayayaan in ay gacanta u sarraysaa sida ay suurto gal u qaadi. On tiirka labaad ee meel this, ugu badnaan dhaawacaysa dhabarkaaga. Markaas neefta siidaysid, ku soo laabto booska asalka ah. Kadib markii uu dhamaystay layliga xaddiga saxda ah ee waqtiga in la beddelo gacanta.

Sida loo soo bixi baal in la dhiso murqaha? Si arrintan loo sameeyo, waa in aad samayso jimicsiga loogu baal la miisaanka weyn. Select miisaanka waxaa lagama maarmaan ah si tirada ugu badan ee Ilaah aaminin yeelaan of 6-8 jeer hab.

Tababar ku saabsan gargaarka ka kooban yahay hannaanka ah jimicsi oo leh miisaan yar yahay, laakiin tiro badan oo ah Ilaah aaminin yeelaan - 20 jeer hab.