Samee jimicsi yar oo loogu talagalay caloosha weyn

Qanacsan

• Dib u eegis loogu talagalay

S: Waxaan maqlay in jimicsiga caloosha maalin kasta ay kaa caawinayso inaad hesho qayb dhexe oo adag. Laakiin waxaan sidoo kale maqlay inay fiican tahay in jimicsiyadaan la sameeyo maalin kasta si loo siiyo muruqyada ab. Midkee sax ah?

J: "Laba jeer u shaqee usbuucii, sidaad u samayn lahayd kooxaha kale ee murqaha," ayuu yidhi Tom Seabourne, Ph.D., ka mid ah qoraaga Isboortiga Abs (Human Kinetics, 2003) iyo agaasimaha kinesiology ee Northeast Texas Community College ee Mount Pleasant. Abdominis malawadka waa muruqa weyn, dhuuban xaashida dhuuban ee orda dhererka jirkaaga, iyo "muruqani wuxuu si fiican uga jawaabaa tababarka xoogga badan," Seabourne ayaa sharaxay. "Haddii aad isku daydo inaad maalin walba sameyso tababar aad u xoog badan, waxaad jabin doontaa muruqa."

Seabourne waxay ku talineysaa inaad doorato jimicsiga ab oo ah mid ku filan oo adag oo aad sameyn kartid 10-12 ku celcelin halkii gole. (halkii aad dooran lahayd qallafsanaanta caadiga ah, tusaale ahaan, ku samee kubbadda xasilloonida, kuwaas oo aad uga adag.) Kadibna u ogolow muruqyadani inay ku nastaan ​​ugu yaraan 48 saacadood inta u dhaxaysa jimicsiga.

Dib u eegis loogu talagalay