Lugaha ups jiifa: Qalabka, jimicsi fursadaha, talooyin waxtar leh

ups cagaha ku jiifa meel la jiifo - jimicsi aad u wax ku ool ah, loogu talagalay a murqaha caloosha shubto dhamaystiran. tababarka noocan oo kale ah ayaa dhaqan ahaan billaabeen dhammaan dunida taam. Faa'iidada ugu weyn waa wax macquul ah ee layliga ah ee bilowga ah qaab aan cawaaqib xun caafimaadka iyo bixinta cadaadis dheeraad ah saaraya jidhka.

layliyo farsamo

Sidee dhakhso ah lisidda saxaafadda? Qaadaan lugaha been for this waa in la sameeyaa sida ay farsamo sax ah.

First aad u baahan tahay in ay si raaxo leh ku fadhiistay a derin gym, jirka si sax ah u fidiyey. Toosi lugahaaga, waxaad u baahan tahay in aad gacmahaaga ku riday weheliyaan jidhka, hoos Timir ama qayb ahaan la hoos barida. Oo sidaas ha loo qaadi doonaa si ay markii hore taagnayd.

lugaha ups been lagu samayn karaa oo keliya ma la lugaha si toos ah, laakiin jilib laaban yihiin, kaas oo ah version ah oo khafiifa. Hip waxaa lagu talinayaa in la adkeeyo midline ah. Waa in ay sii wadaan in ay u guuraan ilaa jilbaha uu noqon doono heer xabadka. Xaaladdan oo kale, murqaha caloosha waa in ay danab buuxa.

Hakad daqiiqad qudha tahay, waa in aad ka soo billowday ugu soo laabto. Si deg deg ah lisidda saxaafadda iyo misigta oo ku filan si loo ogaado jidhkeeda suurto gal ugu badan, si aad u ogaato isu for tirada ugu badan ee suurtogalka ah ee Ilaah aaminin yeelaan, waayo, mid hab.

khaladaadka caadi ah

Sida xubno kale oo ka mid ah barnaamijyada tababarka, male ah qaladaad farsamo halkan keeni kartaa in bixinta load ku filnayn oo ku saabsan muruqyada, kaas oo mustaqbalka saamayn doona horumarinta inharmonious. dil saxda ah ee layliga ka mid ah:

• hoos addinka inspiratory iyo qaadaya in neefta siidaysid,
• Abuuridda of buuxinta yar ee aagga dhexda marka ekeynaysay sagxada miskaha ah,
• gacanta u talin jireen shuqulkii oo ka mid ah murqaha caloosha, in si kale loo dhigo, qiimeynta dareenkooda iyaga u gaar ah inta lagu guda jiro tababarka;
• dhaqdhaqaaqa uniform (cayn kasta oo wrenches u ogolaan in kor lugaha sida ay tiiro, halkii ay ku qasbi saxaafadda).

layliyo kala duwanaansho

Waayo, daraasad tayo of mass muruqa been wiishashka lugta laga yaabaa in lagu sameeyaa iyadoo la isticmaalayo technology adag. Inta lagu guda jiro ciyaartoyda tababar sare waa in ay isticmaalaan miisaan in laga xiri u dhexeeya jirka hoose. Waxaad isticmaali kartaa dumbbells, miisaanka, kubadaha, qalab kale.

Adkayn jimicsi ogol meelaynta jidhka keydka guri. addimada Sveshennye helitaanka kordhay Ilodanimada, taasoo ku muuqata in kororka of hufnaanta shaqo.

Si aad u wanaagsan degaanka Bamka tayada abdominals, in aad xirfaddaada la Wadaage. Arintaan waa in ay bixiyaan iska caabin ah, si ay addimada hoose inta ay kor u qaadeen.

tilmaamo waxtar leh

Waxaa jira dhowr qodob oo ay tahay in aad fiiro gaar ah, samaynaya wiishashka lugta jiifa:

1. Si loo fududeeyo tababarka, bilowga ah waa in ay qabsadaan gacmaha ka danbeeya aad sariir, kursi, alaabta kale oo uu sii ahaan doono mid xasilloon.
2. Inta lagu jiro layliga "qaadista lugta jiifa", waxaa haboon in ay sii yar addimada booska laaban yihiin. Buuxi ay sixitaan yeelan doonaan load ugu badnaan ku miskaha iyo caloosha.
3. Haddii koorsada shaqo muhiim ah si ay u isticmaalaan oo dhan murqaha caloosha, waxaa lagu talinayaa in la sameeyo isku day la-ururinta ee kor ku miskaha. Waa in dib loo dhigo muddo xoogaa ilbiriqsiyo ah ee booska ugu sareeya ama qabtaan jiggle yar qaybta hoose ee jidhka.

Gebogebadii

lugaha kor u jiifa - farsamo aad wax ku ool ah oo kuu ogolaanaya in aad si meesha looga saaro baruur kayd ah aagga caloosha, iyo dhowr bilood gudahood thinking saxaafada gargaarka kaamil ah. Si aad natiijo la arki karo wax ugu weyn ee - si joogto ah door biday in ay tababarka, shaqada si farsamo sax ah sida.