J: xabadka
1. Saxaafadda soo noqnoqota: badiyaa waxay ku celcelisaa dhumucda muruqa weyn ee jeexjeexa iyo jeexdinta laabta.
Ficil: U seexo kursigaaga oo leh gacmo -garbaha labada gacmood, garbaha garbahaaga, calaacalaha kor u jeeda, riix garbaha ilaa gacmahaagu toosan yihiin, hakad, oo si tartiib ah ugu soo celi booska. , oo oggolaanaya foosha oo buuxda iyo fidinta dhammayska tiranka weyn.
2. Kor -u -riixid xagga sare ah: badanaa muruqa xabadka.
Ficil: qodobka ugu weyn ee ficilku wuxuu la mid yahay saxaafadda dib u soo noqnoqonaysa, farqiga ayaa ah in dusha saxaro lagu hagaajiyo 30 ~ 40 digrii oo u janjeero
3. Shimbiraha soo noqnoqda: badiyaa waxay ku dhaqmaan jeexitaanka laabta dhexe.
Ficil: U jiifso kursiga keydka, laba dumbbells, calaacalaha ka soo horjeeda, laba gacmood oo si dabiici ah toos ugu toosan laabta, laba gacmood wax yar u suxulka xusulka labada dhinac ee suulbells arc hoos ugu hooseeya, muruqyada xabadka oo si buuxda u fidiya, muruqyada xabadka ayaa qasba foosha gacmaha ayaa kor u taagay si loo soo celiyo.
Midda labaad: garabka
1. Talo soo jeedin: inta badan jimicsi sameeya fallaadhaha hore, dhexe iyo dambe.
Ficil: fadhi, laba suul oo dhinaca jidhka ah, laba xusul oo soo baxaya, calaacal hore u socda, qaanso si aad ugu riixdo garaacyada meesha ugu sarraysa, xoogaa joogso, si tartiib tartiib ah u xakamaynta dumbbells si waafaqsan dariiqa asalka ah (arc). Tilmaam: Waxaad sidoo kale ku samayn kartaa adigoo taagan, labada gacmood isku mar, ama hal gacan markeeda.
2. Wiishka dambe: inta badan jimicsiga mareenka deltoid dhexe.
Ficil: Labada surood ee lugahaaga hor sudh, xoogaa hore u foorari, waxoogaa suxuladaada qalooci, korna kor ugu qaad garbahaaga dhinacyada garbaha. Ku rid muruqyada deltoid meesha “foosha ugu sarreysa”. Hakad, ka dibna si tartiib tartiib ah ugu soo celi gacanta garabka Sidoo kale waxaa lagu samayn karaa hal gacan, laba wareejin cudud.
3. Kor u qaad dhinaca: inta badan jimicsiga deltoid -ka dambe.
Ficil: Qabo laba qaylo -dhaan, calaacalaha oo is -horfadhiya, foorara iyo jilbaha, jirka oo deggan, gacmaha ilaa dhinacyada, ka dibna xakamee soo -noqoshada tartiib -tartiib ah.
Garabka garbaha: Diirada saar muruqa trapezius.
Ficil: Labada dhinacba ku qabo garbahaaga, xoogaa jilbahaaga u laabo, xoogaa kor u qaad dhinacaaga sare, garbahaaga si buuxda kor ugu qaad, isku day inaad dhegta ku taabato acromial, xoogaa joogso, ka dibna si tartiib ah u xakamee oo soo celi.
Saddex: gadaal
Garaacidda iyadoo labada gacmood la foorarsaday: Waxay diiradda saaraysaa latissimus dorsi.
Ficil: jilbahaaga xoogaa u laabo, garaaca gacmaha ku qabo labada gacmood, sudho dhinaca hore iyo hoose ee jirkaaga, oo isticmaal latissimus dorsi xoogga foosha si aad kor ugu qaaddo suulka ilaa suxulka iyo dhererka garabka ama waxoogaa ka sarreeya booska garabka, joogso xoogaa, ka dibna isticmaal xiisadda latissimus dorsi si aad u xakamayso garaaca si aad si tartiib tartiib ah u soo celiso.Fiiro gaar ah: marka doon wadista, muruqa latissimus dorsi badiyaa waa qandaraas oo waa la kordhiyaa. Jirka kore waa in aan kor loo qaadin si looga fogaado xoog wax lagu amaahdo.
2. Hal gacan oo foorarsan: Badanaa xagga dambe iyo xagga dambe.
Ficil: Ku qabo suumanka iyadoo calaacashaadu u jeedo gudaha iyo gacanta kale oo taageerta barroolka ku yaal jilibka isla lugta si aad u xasiliso jirka.Dibbell -ga kor u qaad dhexda (foosha dhabarka oo dhan), xoogaa hakad ah, ka dibna samee kontorool si tartiib ah u soo noqosho (fidinta gadaal oo buuxda), ka dibna dhinac ka beddel.
3. Soo jiid lugta toosan: Diirada saar dhabarka hoose, gluteus maximus, iyo femice fice.
Ficil: laba gacmood ku qabo suumanka oo ku sudho jidhka hortiisa, cagaha si dabiici ah u furan, ballaadh garabka, lugaha toosan, gadaal toosan, jirka hore, madaxa kor, ilaa jidhka sare uu ku saabsan yahay barbar -dhigga dhulka. qandaraas oo ku qasab jirka kore inuu dib u soo celiyo.
Waqtiga dhejinta: Jul-13-2021