Jimicsiyada jimicsiga ee ku saabsan horumarinta xoogga

Celcelis ahaan, qofku wuxuu lumiyaa qiyaastii rubuc ka mid ah xooggooda murqaha oo uu gaaro da'da 70 iyo badhkeeda ilaa 90-meeyadii. Samee kaliya jimicsiga jimicsiga aerobic kuma filna. Haddii aadan jimicsanayn tababbarka xoogga, waxaad noqon doontaa mid daciif ah, iyo dhaqdhaqaaqa iyo waxqabadka ayaa yaraanaya.

"Qaado oo samee" rinjiyeey casharro adag oo casharro ah oo ku saabsan horumarinta xoogga. Waxaad ubaahan kartaa alaabada dheeriga ah qaab dumbbells iyo caag taajir ah. Laakiin haddii aad cusub tahay, waxaad ku shaqeyn kartaa oo keliya miisaankaaga. Sidoo kale, ha ilaawin inaad qabato shaqo yar ka hor tababarka ugu weyn - nashaadaadka jimicsiga ee 5-10 daqiiqo ayaa kugu filnaan doonta. Samee 1-3 nooc oo jimicsi kasta ah iyadoo kuxiran tababarkaaga jir ahaaneed.

1. Fucks

Waxa ku lug leh: Badhitaanka, cawska lagu tuntay, afarjiiriyaha, caviar. Sida loo fuliyo:

1. Si toos ah u istaag, lugaha ballaca garbaha.
2. U horay u soco cagta midig, jilibkaaga jilibka xagal qumman. Hubso in aysan u bixin faraha cagta. Bowdada waa inay isbarbar dhigaan sagxadda. Jilibka lugta bidix ayaa la korsaday dhulka, laakiin ma khusayso. Dhabarkaaga toos u qabo, kor u qaad. Ku qabo booskan 5 sekan.
3. Ku noqo booska bilowga. Ku celi dhammaan cagta isku mid ah.

⏱ Ku celi 10-12 jeer.

2. Squat oo ku hay kor u qaadida gacmaha

Waxa ku lug leh: Dilcocks, afar geesood, caviar, trices, murqaha jilif, dhabarka iyo garbaha. Sida loo fuliyo:

1. Si toos ah u istaag, lugaha dhig bowdyaha yar oo ballaaran. Gacmaha si xor ah ayaa loo fidiyaa jirka. Qaado dumbbells haddii aad rabto inaad kordhiso rarka.
2. Gacmaha waxay ku foororsadaan xusullada, kor u qaad burushyada kor ku xusan garbaha, Palm ku fidi dhinaca dambe.
3. Si tartiib ah u squat, hoos u dhaca miskaha, oo adkee badhanka gadaal. Hubso in jilbaha aysan ka gudbin faraha lugaha. Dhabarkaaga toos uga dhig.
4. Jidka jiid oo toosi gacmahaaga madaxaaga.
5. Ku noqo meesha asalka ah.

⏱ Ku celi 8-12 jeer.

3. Planckk

Waxa ku lug leh: muruqyada lugaha, jilif, dhabarka, xabadka, garbaha. Sida loo fuliyo:

1. U seexo caloosha. Sare, ku tiirsanaanta xusullada iyo gacanta. Cagaha farahaaga. Toosi jidhka khadka tooska ah. Hubso in feedhku aanu badbaadin, badhidana ma ay cabbin.
2. Ku qabo booskan ugu yaraan 30 sekan. Waad yareyn kartaa ama waad kordhin kartaa waqtigan ku saleysan tababarkaaga jimicsiga. Si aad u adkayso hawsha, kor u qaad mid ka mid ah lugaha oo hagaaji shaygan.

4. riix

Waxa ku lug leh: Riix, Trices, Garbaha, Muruqyada Naasaha. Sida loo fuliyo:

1. Ku istaag barta gacmaha dheer. Calaacalku heerka garbaha. Lugaha waxay istaageen istaadaan sharaabaadyada cagaha. Jirka oo dhan waa la toosiyaa, aragga ayaa muuqaal ahaan xusuusinaya guddiga.
2. Cadaadis muruqyada jilif oo hoos u dhaadhac, gacmahaaga ku dheji xusullada. Laabtaadu waa inay ku dhowaadaan inay taabato dabaqa. Elbows ayaa ku cadaatay jirka. Haddii aad rabto inaad fududeyso hawsha, u diyaari gacmahaaga ballaaran oo xuska xusullada dhinacyada. Si loo sii yareeyo culeyska, samee riixitaan, oo taagan jilbahaaga.
3. Ku noqo booska bilowga.

⏱ Ku celi 8-12 jeer.

5. Kor u qaadida dumbbells ka kor madaxyadooda

Waxa ku lug leh: muruqyada garbihiisa, gacmaha iyo xabadka. Sida loo fuliyo:

1. Istaag toos, lugaha dhig ballaca garbaha, jilbaha waxyar u leexiso. Gacanta kasta gacanta ku qaad dumbbells, kor u qaad heerka garabka. Elbows ku cadaadiyey jirka oo hoos u fiiri. Palm wuxuu balaari dhabarka dambe.
2. Gacmaha kor u qaad, kor u qaadida gacmaha madaxa. Garbaha hoos u dhig, ha qoorta ha ka xirin. Ku qabo booskan laba ilbiriqsi.
3. Gacmahaaga hoos ugu dhig heerka garabka adoo raacaya booska asalka ah.

⏱ Ku celi 8-12 jeer.

6. Gacanta kordha

Waxa ku lug leh: triceps, muruqyada garabka. Sida loo fuliyo:

1. Istaag toos, cagahaaga isku dheji. Gacanta kasta, qaado dumbbells. Jid jilbahaaga ku dheji oo horay u sii wad xagal 45 digrii ah. Kor u qaad xusulladaada, waa inay si adag ugu dhajiyaan korantada. Ku foororso xaglaha midig.
2. Gacmahaaga toosi oo dhabarkaaga gadaal ka hel. Dhabarku waa toosan yahay, feedhka ma foorari. Waa inaad dareentaa xiisad muruq oo ku jirta tontan.
3. Gacmahaaga ku soo celi meesha asalka ah.

⏱ Ku celi 8-12 jeer.

7. Dhaqanka gacanta ee dhinacyada

Waxa ku lug leh: muruqyada naasaha, lafdhabarta, garbaha, gacmaha. Sida loo fuliyo:

1. Istaag toos ah, lugaha isku dheji, jilbaha jilbaha. Qaado dharka cad ee labada dhinacba kuna jiid gacmahaaga hortiisa. Cirraadku waa inuu isbarbar dhigayaa sagxadda.
2. Gacmahaaga u qaybi tilmaamaha kala duwan, adoo abuuraya xiisad muujineysa kuwa muuqda. Hubso in xusulku aysan Flex ahayn. Dhabarkaaga toos uga dhig, majarafad.
3. Si tartiib ah gacmahaaga ugu wareeji.

⏱ Ku celi 15-20 jeer.

8. dib u soo noqoshada

Waxa ku lug leh: Badbaadinta, miskaha, lugaha. Sida loo fuliyo:

1. Si toos ah u istaag, lugaha wada wareeji, waxyar jilbahaaga u leexi. Gacmahaaga hortiin saar. Ku duub xanjo jimicsi hareerahooda ku wareegsan canqowga.
2. Si tartiib ah uga saar lugta bidix gadaal. Ilaa hadda. Ha u jeedin, lugaha iyo miskaha ayaa shaqeeya. Haddii ay adag tahay inaad isku dheellitirto, ku qaad kursi ama derbiga.
3. Lugta ku soo celi. Marka hore, ku samee dhamaan cagta bidix, ka dibna sax.

⏱ Ku celi 12 jeer dhinac kasta.

9. Lugaha nolosha

Waxa ku lug leh: afarta muruq ee miskaha, barida, cawska lagu hayo iyo caviar. Sida loo fuliyo:

1. Seexo dhabarka. Luji lugahaaga oo adkeyso jilbahaaga laabta. Furyaha ayaa si adag u cadaadinaya dabaqa. Gali cirridka cagaha cagaha, qaybaha harsan ayaa gacmaha ku xidha.
2. Qaado jilbaha, cagta ku riix. Waa inaad dareentaa xiisadda cagahaaga ku jirta. Haddii aysan ku filnayn, kordhin xiisadda ku jirta kooxda caagga ah.
3. Ku noqo booska bilowga, mar labaad jilibkaaga xagal qumman.

⏱ Ku celi 10-12 jeer.

Ikhtiyaar u ah in maalin walba la sameeyo si aad u hesho natiijo wanaagsan. Waxaad ku arki kartaa horumar la taaban karo oo ku saabsan qaabka jirdhiska adoo qabanaya 20-30-daqiiqo oo jimicsi ah 2-3 jeer usbuucii.