Waxaan doonayaa inaan dib ugu ballaadhan! Sidee in ay bartaan in la adkeeyay on bar ka xoq?

Dadka dhalinyarada ah ayaa maanta door bidaan in ay si gym ka gudbayn, waxay soo jiidatay aad u doonaya inaad hantidaan tirada Ragow ciyaaraha fudud. Laakiin waxa ay ka dhigeysaa tirada geesi? Dabcan, waxa ay garbaha ballaaran oo dib u ballaadhan. Waxaad samayn kartaa riixdaan ee block sare si dorsi latissimus ah, iyo in ay suuragal tahay in ay ka qayb on bar ah. Laakiin barashada sida loo qabsado on bar ka xoq?

Maxaa muruqa ayaa ka shaqaynaysa bar ka siman

Sida hore u soo sheegnay, dorsi latissimus ah - kooxda ugu weyn, kaas oo ku lug leh bar ah. muruqyada darran - triceps, legyahay, xabadka. Guud ahaan, birta ku siman ayaa saameyn ku jir oo dhan, ee dhabarta iyo qaab isutaag.

Sidee si ay u bilaabaan si ay u qabsadaan on bar ah: tallaabooyinka u horeeya ee

Dad badan waxay ka cabsadaan in ay xitaa u dhowaan bar siman. Laakiin Ninna diiwaanada markii ugu horeysay. Haddii aad leedahay si ay u qabsadaan on bar ka xoq, bilaabaan si fudud u soo lalmisaa. Tani waxay suuro gelineysaa in meesha ugu horeysa in la kordhiyo xoog xajin. oo farihiisa gacmeed iyo cumaacumaha waa mid aad u liita, oo inta badan aan ma qaadi karaan, sababtoo ah in si fudud yahay ma awoodo in uu ku dheganaado birta. Isku day in laga lalmiyaa on bar ah waa in inta badan ee suurtogalka ah, mar kasta oo sii kordhaya soconayo.

Xoojinta latissimus ah

Waa in aad si joogto ah u fuliyaan jar qotoma in daydaa jiidaya on bar ah. Ka hor inta barashada sida loo qabsado on bar ah ka xoq, waa in aad samayso jimicsiga ee adag ee muruqyada dhabarka - qabyada ah ee dumbbells in dhaadhaca.

layliyo negative

Taban jiid ogolaan waayo-aragnimo in ay ka shaqeeyaan muruqyada dhabarka ku giijisan ah. Si uu ku rumoobo ilayska taageero, haleelaan bar ah. Waxaa lagama maarmaan ah in meesha laga saaro lugaha la taageero, bidix ku deldesheen oo ka hor bar wejiga siman ah. Under ay miisaan u gaar ah bilaabaan inay hoos tagaan, ugu badnaan dhaawacaysa lats. Sidaa darteed, waa in aad dib u tababaraan ugu yaraan bil ama laba. ka dibna waxa aad bilaabi kartaa jimicsi caadi ah. Haddaba aad u ogaato sida loo barto in la adkeeyay on bar ka xoq. Waxay qaadataa diyaarinta halis ah.

Hababka loo sii kordhaya tirada jiido-up

Sidaas darteed, diyaarinta muruqyada oo ku lug leh jiido-ups, si weyn u xoogaystay. Waxaad si toos ah u soo jiido-ups wadi karo. Layligani waxa la sameeyaa iyada oo aan horumar degdeg ah a, u fududahay. In wakhtiyada hore ee giijisan lagu samayn karaa iyadoo hal dhibic ka hooseeya taageero, oo ay isticmaalaan xubno kaabayaal kala duwan: suunka, absorbers lama filaan ah.

Marka aad bartaan inay qabsadaan on iyaga u gaar ah oo leh Ilodanimada inayan buuxa ugu yaraan 1-2 jeer, bilaabaan in ay ka qayb qaataan hab soo socda. muddo bil ah gudaheed, maalin kasta, soo jiid ilaa on birta at 1-2 jeer toban habab waayo, maalintii oo dhan. In isku midka ah, inta lagu guda jiro toddobaadka aad u baahan tahay si ay u fuliyaan tababarka ee dhabarka ee sare ul, deadlift, dumbbell.

Haddaba si aan u ogaanno sida loo barto in la adkeeyay on bar ka dhulka, waxaan dib ugama heli taagan Ragow ballaadhan. Tan ugu muhiimsan - ma seegi fasalada iyo rajeynayaa in si ay u qoraan natiijada markii ugu horeysay. Dad badan oo, aan awoodin in ay qabsadaan xitaa hal mar, ku tuura bar siman, niyad isaga iyo isboortiga ee. shaqo adag, waxbarashada nidaamsan iyo rabitaan weyn looga gudbi karo itaaldarrada jidhkiisa oo adag inaad saaxiibo ka bar siman.