Qalabka jimicsiga ee kala duwan ee culeyska culeyska sariirta sariirta sariirta jumlo
Qalabka jimicsiga ee kala duwan ee culeyska culeyska sariirta sariirta sariirta jumlo
Sariiraha miisaanka caadiga ah ee suuqa, ballaca madbacdu ma aha mid la hagaajin karo, ma aha mid la hagaajin karo, iyo mid adag, ama 77CM ama 105CM.
Sariirteena culeeska ee isgaadhsiinta casriga ah ee cusub ee la cusboonaysiiyay, oo leh ballac saxafadeed la hagaajin karo [77--105CM], waxay ku habboon tahay dhammaan noocyada kooxaha fayow.
Waa maxay sababta aad u dooranayso sariir miisaan leh oo telescopic ah:
Ballaca waa la hagaajin karaa, ma aha oo kaliya in lagu hagaajin karo iyadoo loo eegayo shaxanka shakhsi ahaaneed, cabbirka booska, laakiin sidoo kale caadooyinka isticmaalka shakhsi ahaaneed iyo hagaajinta booska gaarka ah ee jimicsiga muruqa, xajinta ballaaran waa in la kiciyo dhinaca dibadda ee pectoralis weyn, xajinta cidhiidhiga ah waxay kicisaa cabbirka gudaha. ee muruqa miskaha, iyo riixid siman waa in la jimicsado dhexda laabta, sidaas darteed saamiga wax-qabadka qiimaha sidoo kale waa mid aad u sarreeya.
Faahfaahinta Alaabta
Raad yar, ballac la hagaajin karo oo la laabi karo.Dhererka waxaa lagu hagaajin karaa 6 boos.
Kala duwan oo ballac ah oo la hagaajin karo, oo ku habboon baahiyaha kala duwan ee dadka.
Ku dhufo iyo kursiga keydka.Dhererka xayndaabka kursiga keydka ee barbell waxaa lagu hagaajin karaa shan gears, iyo dhererka bareegta bilaashka ah waxaa lagu hagaajin karaa lix marsho.
Qaab-dhismeedka qaab-dhismeedku waa mid si adag u go'an oo cilmi ahaan ammaan ah oo leh awood sare oo wax-qabad ah.
Hagaajinta qalabka badan, heerarka kala duwan ee tababarka.
Markhaati tayada cusboonaysiinta deegaanka
Ilaalinta deegaanka, xidhashada caabbinta, xasilloonida, xawaaraha, iyo ilaalinta sagxadda ayaa ah tayada aan had iyo jeer raacnay!
Kor u qaad saxanka ilaalinta deegaanka, La awoodi karo oo dhab ah, Kabuuxiyay isku dhafka sibidhka budada birta ah, Dabaqa u adkaysta ilaalinta deegaanka.
Birta labajibbaaran lawska badbaadada birta, dhammaan birta waa badbaado oo waara, balabaalista bool waa sahlan tahay in la shaqeeyo, aan sibxin, xasiloon oo liddi ku ah.
Hababka jimicsiga caadiga ah:
Ka soo jiidashada dhabarka meel sare:Laabtaada, calooshaada iyo dhexdaba kor u dhig, gacmahaaga ka sii ballaadhiyaan garbahaaga, hore u qabo kabaalka calaacashaada oo gacmahaaga hoos ugu soo jiid xagga hore ee qoortaada, marka aad neefsato, si tartiib ah u qabo 2 ilbiriqsi.Inta badan samee jimicsiga waaweyn ee xuubka xuubka, murqaha cududda, iyo murqaha dhabarka.
Fadhiga hoos u dhigista:Ku fadhiiso kursi dumbbell ah, ka soo jiid baarka madaxaaga korkiisa ilaa laabtaada, ka dibna ku soo noqo isla wadadii oo ku celi jimicsiga.Inta badan jimicsiga latissimus dorsi, teres major, iwm.
Laad fadhiistay:Ku fadhiiso loox dambe oo lugahaagu hore u fidiyeen.Inta badan jimicsiga labada biceps.
Kursiga fadhiga:Ku fadhiiso looxa sare, ku qabso baarka labada gacmood, oo kor iyo hoos u dhaqaaq.Inta badan jimicsiga labada biceps.
Barbell kursiga keydka:Dhabarka u jiifso sabuuradda dusheeda, baarka ku qabso labada gacmood, oo kor iyo hoos u dhaqaaq.Inta badan jimicsiga xuubka xuubka weyn, murqaha caloosha, biceps.
Fadhiiso:Si toosan ugu seexo dhabarkaaga loox oo isticmaal nabarkaaga si aad jidhkaaga kor ugu qaaddo.Inta badan jimicsiga caloosha.
Cadaadiska Qoorta hore ee Barbell:Istaag labada cagood si dabiici ah, adigoo labada gacmood ku haya bar toosan, xajintu wax yar ayay ka ballaaran tahay garbaha.Kor u qaad baarka garbahaaga, calaacalaha kor, oo ku riix baarka ilaa wejigaaga ilaa ay gacmahaagu si toos ah madaxaaga uga sarreeyaan.Badanaa jimicsiga hore ee deltoid.
Kor u Qaadista Lugaha U nugul:U jiifso calooshaada baallaha lugaha si dhabarka canqowgaagu uu uga hooseeyo suunka duuban, xagga sare ee dhaqdhaqaaqa, si adag u tuuji labajibbaaradaada, ka dibna si tartiib ah dib ugu noqo booska bilowga.Inta badan jimicsiga femoris biceps.
Balaadhinta Naaska Shimbiraha duulaya:Laabtaada, calooshaada iyo dhexdaba kor u dhig, gacmahaaga ka sii ballaadhiyaan garbaha, calaacalahaaga hore u qabo, gacmahaaga hoos u soo jiid oo u soo jiid dhinaca hore ee qoorta, isla mar ahaantaana neefta sii wad, istaag 2 ilbiriqsi.Inta badan samee jimicsiga waaweyn ee xuubka xuubka, murqaha cududda, iyo murqaha dhabarka.
