Habka ugu fiican ee ay u kordhiyaan legyahay aad - qaadaya legyahay barbell

Sports - gacantaada, xaq u riixaya in, waxaad samayn kartaa jidhka xoog. Maalmahan, dadka dhalinyarada ah inta badan iloobaan ah oo ku saabsan jimcsado iyo ciyaaraha fudud. Si kastaba ha ahaatee, waxaa jira guys kuwaas oo selflessly ku hawlan powerlifting iyo bodybuilding. Kuwani waa noocyada of Culays, kaas oo nooga yimid America. Si kastaba ha ahaatee wax kasta oo kale oo, ciyaartoyda ku lug leh ciyaaraha sida weyn kordhaya mass muruqa. Sport loola jeedo tababar la miisaanka weyn. Tusaale ahaan, powerlifting, ciyaaryahan ah samayn karaa jaraa'id keydka ah oo leh miisaan gano 200 -300 kg ah. Sidee baad u jeceshahay? Si kastaba ha ahaatee, natiijada sare oo caynkan ahu waa la gaadhay tababarka dadaala joogto ah hoos barnaamij gaar ah.

Orodyahanka kasta oo aad doorato, jihada kuwaas oo waxaa ku shaqeeyaan. Ku dhowaad dhammaan of layliyada u baahan tahay ciyaartoyda inay gacanta murqaha ayaa waxaa si fiican u horumarsan. Hadda waxaa jira supplements badan cuntada, had iyo jeer aad online tegi kartaa oo kala soo bixi barnaamijka tababarka, in magaalada ay ka buuxaan jimcsado. Si kastaba ha ahaatee, qaar badan oo naga mid ah ku faani kartaa mugga uu legyahay 45, ama sentimitir xitaa ka sii badan. Maxaa arrinta?

layliyo aasaasiga ah lisidda group muruqa this waxaa kor u legyahay barbell. Marka la ballamay oo shaqo dhudhun ah, dhex-xidh garabka, muruqyada trapezius iyo, dabcan, isaga qudhiisa uu legyahay. Si aad si guul leh gacmaha gareeyeen, waxaad u baahan tahay oo kaliya bar iyo a canjeelada yar. Sida aad arki karto, kaca ee bar ku murqaha ah wax aad wax ku ool ah. Inta badan ciyaartoyda u qabtaan layliga halka taagan. Xaaladdan oo kale, qolof qaadataa gacanta ka hoos. Tani waa qaabeynta ugu badan ee layliga.

Inta lagu jiro la ballamay dhabarka sii guri, ma naftaada jir caawiyo. Haddii kale, qeyb ka mid ah load ah "cuno" doonaa garbaha. Kor bar ah waxaa lagama maarmaan ah in si degdeg ah oo si tartiib ah hoos u. Ma 3-4 nooc 8-12 kamay helin. Dabcan, isku duub halka taagan - hab wax ku ool si weyn u kordhin mass ee uu legyahay. Ka mid ah ciyaartoyda waa layli ah oo aad loo jecel yahay, laakiin dad yar ogaado in ay jiraan dhawr nooc oo ah la gano shaqada. Sifada loo on dhaqin ka dhigi gacanta ul qaadista sare. Layligani waa mid ah casharada keydka by Scott.

Hab kale, by kaas oo uu legyahay shubto ah - waa shuqulkii baallaha talantaalli xajin cidhiidhi ah. Inta u dhaxaysa Timir ah - width qeybtii garbaha. Sayidka shaqaysay qayb dibadda ganaax uu legyahay. xajin miisaanka fiican Wide kordhiyaa gudaha legyahay. layliyo Kuwan waxaa lagula talinayaa in ay ka dhigi ah ciyaartoyda qibrada leh sida load dheeraad ah oo ku saabsan gacmaha.

ciyaartoyda badan oo door bidaan in ay kor u legyahay barbells isticmaalaya kursiga keydka by Scott. Athlete hoos fadhiya, tiirsada jir qalab gaar ah, waxay qaadanaysaa madfac gacmihiisa. Xaaladdan oo kale, Orodyahanka suxullada waa in si cad u sheegay kursiga keydka. Kaliya flexors gacmaha shaqada ee geedi socodka. Orodyahanka An aan is caawin kara guryaha ama dib. Waxaa jira saamayn ugu badan ee ku listo hoose ee uu legyahay.

XISAABIN tababarka software, jimicsi for legyahay iyo xabadka ayaa qorsheyneysa in ay fuliyaan gudaha hal maalin. Waa in midba ka dhexeeya qaybood. Taasi waa, qaban-saxaafadeed kursiga keydka, ka dibna kor u barbells on taagan a legyahay. Dheeraad ah waxaa suurto gal ah in ay ka shaqeeyaan jir sare ee isticmaalaya taararka a via dumbbell. Ka dib markii qaadashada bar, waxaana lisidda uu legyahay keydka by Scott. legyahay Finish, waxaad isticmaali kartaa dumbbells. Waxaa aad u fiican in la sameeyo supination (maroojin). Tababarka ayaa waxaa ka mid ah waa in ugu yaraan laba - ugu badnaan afar - layliyada for legyahay lisidda. Haddii aad shaqeysid on miisaanka, kamay helin per set waa in aanay noqon in ka badan 6-8 jeer. Inta lagu guda jiro qalajiyo bilaabaan in ay ku dhaqmaan oo leh miisaan weyn oo sii habsami galay qaabeynta fududee, halka si weyn u sii kordhaya tirada Ilaah aaminin yeelaan.

Shaqo on jirkaaga - hawshaada, maalin walba. Si kastaba ha ahaatee, waxaad ka heli ma aha oo kaliya muruqyada, laakiin sidoo kale dabeecadahooda jirkaaga.