Tababaraha Your online: jimicsi for deltoids ah

Beauty of muruqa wax ugu soo jiidashada badan haweenka? Dabcan, muruqyada in ay u sameeyaan xoodaan garbaha. Saxaafada caan ah, maxaa yeelay, aad muujiyaan karaa oo keliya xagaagii on xeebta iyo garbaha u qurux badan ayaa loo arki karaa in dhar kasta. Oo Qayb badan Abuuridda contours garabka cajiib ah ka samaysaa deltoids. Waxay ogaado haddii ama garbaha fiiqan xunna soo koobay. Sidaas jimicsiga ee deltoids ee network ah si joogto ah u jeedday. Waa hagaag, waxaad iyagii ka helay. Soco.

First, soo qaado miisaanka dumbbell ah, si aad u samayn kartaa layliga 12 jeer, waayo qaar ka mid ah, waxay noqon doontaa 3kg ku filan, 5kg, xataa qaar ka mid ah - kuma filna. Sida loo dhiso murqaha deltoid guriga? Haddii ay jiraan dumbbells, ka dibna aad ilowdo karo oo ku saabsan qolka.

1. Waa in ay xaq u noqon a, jiid hubka inuu la jiifsado weheliyaan jirridda. In gacanta gacmaha dumbbell a on top. gacmihiinnu waa in yar ka qaloocsan tahay suxullada ah. Markaas jidhka u baahan tahay in yar oo gacnta ah ee miskaha ah (in dhabarka hoose la hayo halka darbo dabiiciga ah). Hands waa in hoos baa la sara kicin, Timir, ilaa aad ka gaarto dhulka hubka isku midka ah. Hay. Daraa gacmahaaga, kaliya aad u tartiib ah.

2. Layligani wuxuu la mid tahay hal hore, jidhka waa in ay meel isku mid ah. Si kastaba ha ahaatee, dumbbell gacanta ka midka ah meel dhulka ku kor dhaqdhaqaaqa. Si tartiib ah hoos u gacmahaaga on mid ka mid ah, iyo kor u soo celiyo. Waxa ugu weyn ee halkan - xawaaraha gaabis iyo Ilodanimada inayan yar, waa in aanay noqon tiiro.

3. Iyada oo dumbbells ee gacmaha u baahan yihiin inay fadhiistaan si tartiib ah ku demiyeen, oo kursiga keydka. Dumbbells qaban gacanta on top of garabka, sidaa darteed way hoose ee wajiga. Kor gacmahaaga kor, kiis kasta, ha ha dumbbells ku dhow. Ku hay gacmahaaga kor, hoos hoos si tartiib ah. In version a badan oo horumarsan in laga gediyo sabab u Timir garabka uurkooda.

4. In wax yar la leexiyo jilbahaaga, u dhig ma ballaaran, laakiin ma garbaha. dumbbells ka kor qaado. iyaga ku hay hore ee miskaha ah in gacmaha la furay. Dhudhun inta lagu guda jiro jimicsi oo dhan waa in lagu hayaa kaa dhaga hoos. iyo gacanta kore ee booska ugu dambeeya waa in ay ahaataa isku midka dhulka. Si aad u soo celi meel ka kaas oo waxa ay bilowday, waa in gaabis ah. Dumbbells waa in ay ahaataa oo dhan meel fog ka mid ah. Si taxaddar leh u samayso jimicsiga ee muruqa deltoid ah, ay dhaawac keeni kara sababo farsamo sax ahayn.

5. uurka ka qaad miisaanka, Timir. Dumbbells waa in aanay noqon mid aad u culus. Kor garbaha sida haddii aad isku dayaya in ay gaaraan baxay si uu dhegaha. Jooji iyo raagayn, tiriyaan illaa 50, hubka hoose, hoos Gacmo soo laabtay. suxullada Your waa in aan la leexiyo, iyo madaxa waa in aan si horay u janjeerin, si farsamo this u baahan yahay jimicsi for deltoids ah.

6. Qaado dumbbells dhexdhexaad culus ee gacmahaaga, iyaga jiid madaxiisa, niqaam okay gudaha, heer la mid ah la garbaha width. Aan gacmaha foorarsiga, garbaha aad mar kale kor u qaadi, isku dayaya in ay gaaraan dhegaha. Hoos meesha ugu sarreysa oo hoos u soo celi garbaha.

Absolutely layliyada oo dhan, waayo, deltoids ah waa in la sameeyaa iyada oo diirada on habka, ma in la wareeri by hadalka ama music. Haddii aad rabto in dhawaaqa soo jeeda, ha music ma noqon doonto erayada ama waxay noqon doonaan af uusan aqoon. Haddii aad qaadato miisaanka culus, aad dhaawici kartaa muruqyada, sidaa darteed isku day in aad doorato load macquul ah. Waxaa lagu talinayaa in la keli macaamiloon, maxaa yeelay, shirkadda aad ciday isku dayi doonaa si ay u muujiyaan kuwa kale inta aad horey u xoog badan - oo ka cadhaysiinina kara dhaawac. Sidaas kaamil ah - in lagu hawlan oo keliya, marka hore ee muraayada horteeda ka. Muddo ka dib, waxaad garan doontaa farsamada - iyo xasuusta muruqa samayn doonaa wax kasta oo aad loogu talagalay.

Haddii aad dastuuri ah si liidata ama miisaan, waxaad isticmaali kartaa Creatine. Si kastaba ha ahaatee, haddii ay deg deg ah - haboon protein kaliya. Ama isku day in aad hesho protein sida ugu badan cunto noqon kartaa. Tani - aasaas u ah koritaanka murqaha.