Supersets - jimicsi jirka oo dhan. tababarka Fat gubanaya guriga

Waa maxay superset ah? jimicsi Fat-gubanaya, loogu talagalay oo keliya ma aha ee dhimista miisaanka xad-dhaaf ah, laakiin sidoo kale in la keeno muruqyada ubucda qarsan ee si mug leh, ma aan samayn karo aan lahayn, kuwaas oo layliyo gaar ah ee dabiiciga ah. Supersets mid si toos ah in ay ka shaqeeyaan muruqa isku mid ah habab dhowr ah, sidoo kale xidhiidhka ka ool ah oo kala duwan (sida caadiga ah oo ku yaalla qeybo ka soo horjeeda ee jirka iyo dhif ah ka shaqeeya heesaya) muruqyada isku mar, in jimicsiga hal.

Maxaad ay u oggolaadaan in aad si deg deg ah uga takhalusi ku calories dheeraad ah? Kuwani gubashadii baruurta rabtay guriga u dhigmaa saacado badan ka walwalsan in jimicsiga, sida ay saamayn isu geeyey si weyn dedejisaa shiid ah oo kuu ogolaanaya in aad ku gubi calories ma aha oo kaliya inta lagu guda jiro dhaq-qoray, laakiin dhawr saacadood ka dib markii dhamaystirka supersets gudahood. Sidaas darteed, naagta celcelis ah oo miisaankeedu yahay 63.5 kg in laga takhaluso 306 kaloori maalintii, ka dib markii layliga iyadoon la sameyn wax dadaal gaar ah awood u yeelan doonaan. All aad u baahan tahay in ay gutaan, - labo ka mid ah dumbbells 2 ama 4 kg iyo kursi deggan.

Qaadayso dumbbells in dhaadhaca

Sidaas aad bilaabi karaan in ay si sax ah u qabtaan supersets - jimicsi jirka oo dhan, tababarka gubashadii baruurta aad u baahan tahay in la dhiso on mabda'a ah ee soo noq-ka jidhka sare hoose. tababarayaasha taam khibrad ku talineynaa in marka hore isku day kor u dumbbells in dhaadhaca, jidaynayey load si ay u bixiyaan a muruqa uu legyahay hufan iyo 93 boqolkiiba dhabarka sare.

• si toos ah Istaag, cagaha kula garabka-width taagan gooni Korka dumbbell ah.
• Weeraryahanka xagal xaq u leedahay inaad dib u laab ahaa barbar socda dabaqa iyo hub aad uurka ka hoos fidin, Timir.
• Kor u suxullada toosan iyo dib, oo waxay keeneen dumbbells si feeraha ah. Daraa gacmahaaga.
• Ku celceli 10-12 jeer. Aada shayga soo socda.

Polumostik la dumbbells

Tani waa qaybta labaad ee dhismaha, meesha aad ku bixiyey supersets ugu waxtarka badan - jimicsi jirka oo dhan. jimicsi Fat-gubanaya talinayaa shaqaale u qalma, waxaana ka mid ah shay sida polumostik dumbbell kuwaas oo dil loogu talagalay kordhaya midab ka mid ah murqaha xabadka, garbaha, barida iyo bowdooyinkeeduna waxay a.

• QABASHADA mid dumbbell in gacan kasta, been on dhabarka jilbahaaga xootay, oo cagahaaga ku nasanayso dabaqa. gacmahaaga kor height garabka, iyaga jiidaya soo baxay si uu dhinac, ka dibna xusulkaaga xagal xaq u dhaqin waxay ahaayeen dadab iyo dabaqa. Timir ayaa u leeyihiin in ay rajo fiican ku sugaynaa.
• Kor u miskaha iyo badhida off dhulka si jidhka u sameeyaan xariiq toosan ka jilba joogsadeen inay garbaha.
• Haysashada booska this, gacmahaaga toosi sida haddii isku dayaya in ay ka heli dumbbells ilaa saqafka. Hoos garbaha dabaqa.
• Ku celceli 10-12 jeer, dabadeedna soo noqda si ay u fuliyaan qaadaya dumbbells in dhaadhaca. Ka dhig samaynaya supersets (jimicsi jirka oo dhan). jimicsi daryeelka Fat-gubanaya oo u baahan iterations badan, si natiijada si mug leh lagu gaari karaa kaliya seddex ka dib markii qaybood ka kooban labada element yiri.

Laabid uu legyahay ee fadhiya booska

Waxaa la experimentally caddeeyeen in Laabid la dumbbell ee booskaas fadhigii badan ka waxtar badan jimicsiga isla, laakiin in meel taagan yahay. Haddii aad isticmaasho kursi caadi ah, waxaad isticmaali kartaa boqolkiiba 90 uu legyahay.

• QABASHADA of dumbbell ah oo gacan kasta, ku fadhiiso kursi jeeda dhabarka, kaas oo waa in lagu rakibaa suxullada. Timir waa in la kor u jeeda.
• Xusulkaaga, hagaya gantaalaha garbaha xaggeeda. Toosi.
• Ku celceli 10-12 jeer, ka dibna sii soco ilaa ay "diamond" of riix-ups.

"Diamond" riix-ups

Haddii aad rabto in aad lisidda ilaa uu legyahay aad, triceps iyo muruqyada laabta, aad si dhib leh ka heli doontaa dhaqdhaqaaqa awood badan supersets - jimicsi jirka oo dhan. Fat gubashadii yaab tababarka waxaa ka mid ah waxyaabaha sida "diamond" riix-ups, oo ka muuqda horyaalka ma aha meel gacanta caadiga ah ilaa xad ah. Tani waxay ka beddelid layliga si fiican u yaqaan kuu ogolaanaya in aad tababarto muruqyada bartilmaameedka by boqolkiiba 25 ka dhaqso ku ool ah iyo.

• First soo dagno dabaqa booska of a riix-ups modified, Xasishaan timireed, iyo jilbaha iyo jiid hubka si ay jirka ka sameeyay line a toos ah uga soo garabka lowyaha. Markaas ka guurto Timir ah dhow midba midka kale, taasoo ka yar qafis feedhii. Suulka iyo Farta gacanta bidix waa taabto faraha baahisey gacantiisii midig, si aad u hesho qaab reer crystal ama diamond. Haddii aad tahay kalsooni ku filan ee awoodooda, waxaa suurtagal ah in adkayn layliga taagan on gacmaha iyo faraha lugeed, oo sidaas booska for caadiga ah riix-ups.
• Xusulkaaga, hoos xabadka dhulka. Ku noqo billowday ugu.
• Ku celi 8-15 jeer, ka dibna si layliga hore ku soo laabto. Ma waxyaalaha soo jeediyay sidoo kale in ay sabab u ahaa saddex qaybood.

Sidee si ay u horumariyaan aad superset u gaar ah?

Haddii aad jeclaan lahayd in ay ka shaqeeyaan muruqyada kale ama load qaybaha kale ee jirka, dooran Labada nin mid ka mid ah layliyada uu ugu jecel yahay in la saxo murqaha iyo iyaga midba inta lagu guda jiro saddexda waji. layliyo gubashadii baruurta jidhka oo dhan daruuri ma aha inay noqdaan kuwo cusub oo aan la aqoon; aad awoodo si fudud beddelka u dhexeeya noocyada kala duwan ee crunches ama ku fadhiisan-ups, haddii ujeedadaadu - siday u kala horreeyaan saxaafadda ama dabada iyo bowdooyinkeeduna. Waxaa macquul ah in dhowr toddobaad supersets fulinta ka dib, waxaad arki doontaa farqi la taaban karo ee dushana jirkaaga.