Safka Laab-Laabtay Aad buu uga Wanaagsan yahay Jimicsiga Dhabarka ah

Qanacsan

• Dumbbell Bent-In ka badan Faa'iidooyinka iyo kala duwanaanshaha safka
• Sida Loo Sameeyo Dumbbell-ka-dhaafka Safka
• Dib u eegis loogu talagalay

In kasta oo safafku ay yihiin jimicsi dambe, waxay shaqaaleysiiyaan inta kale ee jirkaaga sidoo kale-taas oo ka dhigaysa inay ka dhigaan inay lahaadaan jadwal kasta oo xoog-tababar ah. Qulqul-qallafsan (oo uu halkan ku muujiyey tababaraha fadhigiisu yahay NYC Rachel Mariotti) ayaa ah mid ka mid ah siyaabo badan oo looga faa'iidaysan karo faa'iidooyinka, laakiin waxay noqon kartaa uun mid ka mid ah kuwa la heli karo.

Dumbbell Bent-In ka badan Faa'iidooyinka iyo kala duwanaanshaha safka

"Kooxda ugu weyn ee muruqa ee la beegsaday waa dhabarkaaga, gaar ahaan latissimus dorsi iyo rhomboids," ayay tiri Lisa Niren, oo ah madaxa macallinka maamula barnaamijka Studio Studio. Xitaa waxaad si yar u rogi kartaa safka si aad u beegsato qaybaha kala duwan ee dhabarkaaga: "Soo jiidista culeyska sare ee xabadkaaga waxay ka shaqeyneysaa muruqyadaada xagga sare halka miisaanka u soo dhowaanshaha dhexdaada ay ka shaqeyneyso muruqyadaada dambe," ayay tiri.

Iska ilaali inaad garbaha "hoos iyo dhabarka u dhigto" mar walba si aad u hubiso inaad ka shaqaynayso murqaha saxda ah, ayuu yidhi Christi Marraccini, tababaraha NEO U ee Magaalada New York. "Gaar ahaan dhammaadka jadwalkaaga, marka laga yaabo inaad ku jirrato inaad garbahaaga u soo jiidato dhegahaaga," ayay tiri.

Safka qaloocan (iyo layli kasta oo dhabarka ah, arrintaas) ayaa muhiim u ah in lagu daro jadwalkaaga xoogga si aad u ilaaliso dheelitirka xoogga u dhexeeya dhabarka iyo xagga hore ee jirkaaga. Heed Jones, oo ah aasaasaha kooxda SquadWod iyo tababaraha Fortë ayaa yiri: "Safka qaloocan waa kaamilka ugu sarreeya saxaafadda kursiga keydka maxaa yeelay wuxuu beegsanayaa muruqyada dhinaca kale ee jirkaaga. (Isku day safka sare ee safka foorarsan adigoo isticmaalaya kursiga keydka dumbbell ama riix-ups loogu talagalay dilaaga-laakin dheeli tiran!-qaadista.)

Layliga safka foorarsan wuxuu kaloo bartilmaameedsadaa labajibbaarankaaga, iyo sidoo kale murqaha garbahaaga iyo cududahaaga hore, iyo lugahaaga iyo xuduntaada. (Haa, runtii.) "Muruqyada caloosha iyo dhabarka hoose waxay isku xiraan si ay u dejiyaan (ama jidhkaaga ku hayaan) markaad samaynayso jimicsiga," ayuu yidhi Niren. "Xoojinta muruqyadani waxay hagaajinaysaa xajmigaaga iyo xasiloonida laf-dhabarta, taasoo yaraynaysa halista dhaawacyada dhabarka hoose." (La xiriira: Waa maxay sababta ay muhiim u tahay inaad yeelato Abs-xoog leh oo kaliya maahan inaad hesho Lix Xidhmo)

Dhanka kale, si kastaba ha ahaatee, safka foorarsan ayaa laga yaabaa inuu ka cadhaysiiyo dhabarka hoose ee shakhsiyaadka qaarkood. Daraasad lagu daabacay Wargeyska Xoogga iyo Cilmi -baarista Xaaladda waxaa la ogaaday in safka foorarsan ee taagan uu culeyska ugu weyn saaray lafta lumbar marka la barbar dhigo safka rogan ama safka xargaha hal cudud ee taagan. Haddii safka qaloocsan ee taagan uu keeno xanuunka dhabarka hoose, isku day safka rogay oo leh tababaraha ka joojinta ama ku laalaada gambaleelka hoostiisa. Ama, si guud ahaan loo fududeeyo, dooro dumbbells yar yar.

Ma rabtaa tartan dheeri ah? Isku day inaad gacmahaaga u rogto qabasho hoose (dumbbells horizontal, barbar si garbaha iyo curcurka u sii jeeda xagga hore ee jirkaaga) si aad u beegsato lafahaaga iyo lugahaaga xitaa, ayuu yiri Jones. Haddii aad rabto inaad culeys ka sii culus sii qaado, isku day safka foorarsan oo leh garba-duub iyo gacmo-ka-qaadis (calaacalaha u jeeda bowdooyinkaaga).

Sida Loo Sameeyo Dumbbell-ka-dhaafka Safka

A. Istaag oo cagaha u kala dheeree ballaadhka misigta oo dhinac kasta ku hay dumbbell dhexdhexaad ama miisaan culus leh. Iyada oo jilbaha waxoogaa laaban yihiin, horay ugu sii jeedo miskaha ilaa jirku u dhexeeyo 45 digrii oo ay barbar dhigto dabaqa iyo dumbbells oo ka laalaada garbaha hoostooda, curcurka oo soo jeeda

B. U neefso si aad u garaacdo garaacyada kor u xiga feeraha, oo xusullada si toos ah gadaal ugu soo celiya gacmahana ku dheggan dhinacyada.

C. Neefta si aad si tartiib tartiib ah hoos ugu dhigto miisaanka oo aad dib ugu bilowdo booskaaga.

Samee 4 ilaa 6 reps. Isku day 4 qaybood.

Talooyinka Foomka Safka ee Laab-Laabay

• Indhahaaga ku hay inay diiradda saaraan dhulka in yar oo cagaha hortiisa ah si aad u ilaaliso qoorta iyo lafdhabarta dhexdhexaad ah.
• Ku mashquulo udub dhexaad dhan kasta oo isku day inaadan dhaqdhaqaaqin jirkaaga haba yaraatee.
• Diirada saar inaad isku marisaan garbaha garbaha dusha sare ee wakiil kasta.

Dib u eegis loogu talagalay