Beddelka ugu Fiican ee Saxaafadda Lugta

Qanacsan

• Lugta xoog
• Maxay yihiin cadaadisyada lugaha?
• 1. Cadaadis lugaha adoo isticmaalaya xargaha iska caabbinta
• Cadaadiska lugaha caabbinta, adoo jiifa
• Saxaafadda lugta caabbinta sare
• 2. squats
• Jiisyo horumarsan
• Sumo fadhiisin
• Kala qaybsanaan fadhiid
• 3. Sambabaha
• Sambabka oo horumarsan
• 4. Boodbood ballaadhan
• 5. Layli buundo
• Buundo horumarsan
• Qaadashada

Lugta xoog

Haddii aad u adeegsaneyso lugahaaga si aad u socodsiiso maaratoon ama aad u hesho boosta, inaad yeelato lugaha adag waa muhiim.

Saxaafadda lugta, nooc jimicsi tababar iska caabin ah, waa hab fiican oo lagu xoojiyo lugahaaga. Waxaa lagu sameeyaa adigoo lugahaaga ku riixaya culeysyada mashiinka saxaafadda lagu riixo.

Sida dhammaan jimicsiyada tababarka xoogga, cadaadiska lugaha wuxuu dhisaa murqo, wuxuu yareeyaa halista dhaawaca, wuxuuna ka hortagaa luminta muruqyada da'da la xiriira. Tani waxay muhiim u tahay waxqabadyada maalinlaha ah sida ka soo degitaanka sariirta iyo u adeegashada raashinka.

Si kastaba ha noqotee, uma baahnid mashiin qaali ah ama xubin jimicsi si aad lugahaaga uga shaqeyso. Shantaan jimicsi ee aan mashiinka lahayn, waxaad ku xoojin kartaa lugahaaga raaxada gurigaaga.

Maxay yihiin cadaadisyada lugaha?

Cadaadisyada lugaha waxaa lagu sameeyaa booska fadhiga. Lugahaagu waxay si isdaba joog ah u cadaadiyaan culeyska, oo lagu hagaajin karo iyadoo loo eegayo heerka jir ahaantaada. Tani waxay beegsaneysaa afarleydaada, cirridka, murqaha, miskaha, iyo weylaha.

Mawqifka fadhiga ee cadaadiska lugaha wuxuu kaa caawinayaa inaad jirkaaga sare iyo jirkaba sii ahaato. Waxay sidoo kale u baahan tahay dheelitirnaan ka yar sidii kor loogu qaadi lahaa miisaanka, sida lagu sheegay daraasad la sameeyay 2016.

Waxaa jira dhowr beddelaad oo loo adeegsado mashiinka saxaafadda lagu riixo. Kuwa badan oo ka mid ahi waxay ku saleysan yihiin shantaan jimicsi:

1. Cadaadis lugaha adoo isticmaalaya xargaha iska caabbinta

Faashad iska caabin ah ayaa beddeli karta culeyska mashiinka saxaafadda wax lagu qoro. Cadaadiska lugaha ee leh xirmooyinka iska caabinta waxay u shaqeeyaan muruqyo isku mid ah muruqyada lugaha mishiinka. Qeybaha iska caabinta waa kuwo la qaadi karo oo is haysta, sidaa darteed way fududahay in loo isticmaalo goobo kala duwan.

Qalabka loo baahan yahay: Garabka iska caabin iyo derin ama kursi

Murqaha shaqeeyay: Quads, murqaha, glutes, weylaha

Cadaadiska lugaha caabbinta, adoo jiifa

Noocani wuxuu kaa dhigayaa inaad kahortagto culeyska, sida lugaha oo kale oo mishiinka lagu riixo.

1. Sariir ku seexo wejiga kor. Cagahaaga ka fuji sariirta. Laab jilbahaaga, abuurista xagal 90-degree ah. Lugood cagahaaga rog, adigoo suulashaada u jeedinaya saqafka.
2. Faashadda ku duub cagahaaga oo cidhif dhaadheer. Cagahaaga dhinac iskaga ilaali.
3. Cagahaaga ku cadaadi silsiladdaha illaa lugahaagu toosan yihiin.
4. Laab jilbahaaga si aad ugu laabato xagal 90 darajo ah.
5. Ka bilow hal set oo ah 8 illaa 12 reps.

Haddii dhabarkaagu u baahan yahay nasasho, waxaad ku samayn kartaa muruqyada lugaha kursi.

1. Si toos ah ugu fadhiiso kursi Isu ururi xuduntaada oo dhabarkaaga fidin.
2. Ku duub faashad labada cagood oo ku hay dhammaadka wax yar oo bowdadaada ah.
3. Cagahaaga ku riix farjiga ilaa lugahaagu toosan yihiin.
4. Laab jilbahaaga si aad ugu laabato booska bilowga.
5. Ka bilow hal set oo ah 8 illaa 12 reps.

Saxaafadda lugta caabbinta sare

Si loo kordhiyo iska caabinta, isticmaal faashad ka gaaban ama dhumuc weyn.

2. squats

Jiisooyinku waxay ku daydaan dhaqdhaqaaqa cadaadiska lugaha. Waxaa lagu sameeyaa meel taagan, marka dhabarkaaga hoose wuxuu nuugaa cadaadis yar. Haddii aad leedahay dhabar xanuun ama dhaawacyo, squats waxay noqon kartaa bedel saxafadeed ku habboon.

Qalabka loo baahan yahay: Midna

Murqaha shaqeeyay: Quads, glutes, muruqyada

1. Istaag iyadoo cagahaagu kala-ballaadhsan yihiin. Cidhibtiina ku beero sagxadda oo suulashaada horey u sii jeedi.
2. Si aad isu dheellitirto, gacmahaaga si toos ah u kala bixi ama gacmahaaga isku wada duub.
3. Dib u soo celi miskahaaga. Jilbahaaga laab oo badhidaada hoos u dhig. Dhabarkaaga toos u qabo oo laabtaada kor haloo qaado.
4. Hoos u dhig ilaa bowdyahaaga ay isku barbar socdaan dabaqa. Ku hay jilbahaaga anqawyadaada.
5. Ku riix ciribtaada oo istaag.
6. Ka bilow hal set oo ah 8 illaa 12 reps.

Jiisyo horumarsan

Markaad sii xoogaysatid, iskuday inaad haysatid dumbbell ama kettlebell markaad qabanaysid squats.

Sumo fadhiisin

Waad adkeyn kartaa adoo sameynaya fadhiyada sumo. Mawqifka ballaaran ee kala duwanaanshahani wuxuu bartilmaameedsanayaa muruqyada bowdadaada gudaha.

1. Istaag adiga oo cagahaaga waxoogaa ka ballaaran marka loo eego ballaca misigta oo kala fog.
2. Waji cagahaaga xagal xagal ah, oo ka fog jirkaaga. Cidhibtiina ku beerto dhulka.
3. Gacmaha isqabso ama culeys isku qabo.
4. Miskahaaga dib u riix, jilbahaaga laab, oo badhidaada hoos u dhig. Ku mashquul calooshaada si aad dhabarkaaga u toosiso oo xabadkaagu u toosnaado.
5. Hoos u dhig inta bowdyahaagu ay isku barbar noqonayaan dhulka. Ku hay jilbahaaga anqawyadaada.
6. Riix ciribtaada si aad u istaagto.
7. Ka bilow hal set oo ah 8 illaa 12 reps.

Kala qaybsanaan fadhiid

Si aad hal lug ugu tartantid markiiba, samee isugeyn laba dhinac ah. Noocani wuxuu diiradda saarayaa afartaada qufac iyo glut.

1. Tallaabo hal lug hore u qaad hal lugna gadaal. Ku wareeji culeyskaaga badankiisa lugta hore. Kordhi ciribta cagahaaga dambe.
2. Wejigaaga hore u jeedi. Gacmaha isqabsada.
3. Jilbahaaga foorari oo miskahaaga hoos u dhig, adigoo ku ilaalinaya garbahaaga.
4. Hoos u dhig illaa jilibka dambe ee jilibka uu ka hooseeyo sagxadda.
5. Isku ururi waxyaabaha aad ku riyooto kuna soo noqo booska bilowga.
6. Ka bilow hal set oo ah 8 illaa 12 reps. Lugta kale ku celi.

3. Sambabaha

Sambabaha, sida squats, waxay mashquuliyaan muruqyada lugaha adiga oo aan cadaadis saarin dhabarkaaga. Ficilka hore u socoshada wuxuu shaqeeyaa afargeesyadaada.

Shaashadu way ka duwan tahay isugeynta labada dhinac. Cunto-qaboojiyaha ayaa isku lug leh labada lugood isla mar, halka isugeynta labada qaybood midba mar adeegsado.

Qalabka loo baahan yahay: Midna

Murqaha ayaa shaqeeyay: Quads, glutes, muruqyada muruqyada

1. Istaag iyadoo cagahaagu kala-ballaadhsan yihiin.
2. Hal talaabo horey u soco oo miskahaaga hoos u dhig, adigoo jilbahaaga u laabaya xaglo 90-degree ah.
3. Hoos u dhig ilaa bowdadaada hore ay barbar dhigeyso dhulka. Ka ilaali jilibkaaga hore canqowgaaga.
4. Ku riix lugta hore si aad ugu soo laabato booska bilowga.
5. Ka bilow hal set oo ah 8 illaa 12 reps. Lugta kale ku celi.

Sambabka oo horumarsan

Si loo kordhiyo dhibaatada, samee sambabada oo leh dumbbells. Midkood ku hay gacan kasta oo ka laalaadi gacmahaaga dhinacyada. Waxaad sidoo kale ku qaban kartaa garbahaaga hortiisa.

4. Boodbood ballaadhan

Boodo ballaadhan, ama boodbooda raha, waxay ku dhistaa xoogga lugta dhaqdhaqaaqyada qarxa. Dhaqdhaqaaqani wuxuu isku daraa fadhiisasho iyo balaadhin buuxda oo ah jirkaaga hoose, taas oo ka dhigaysa bedel saxafadeed weyn oo lug ah.

Haddii aad isku xanuunto xanuunka, ku bood boodyo ballaadhan taxaddar. Awoodda saameynta sare leh waxay dhaawici kartaa kala-goysyadaada.

Qalabka loo baahan yahay: Midna

Murqaha shaqeeyay: Quads, murqaha, glutes, weylaha

1. Istaag adigoo cagahaaga ku kala fidsan garabka
2. Udaadi fadhiisinka adigoo jilbahaaga laabanaya oo miskaha gadaal u riixaya. Gacmaha gadaal u rux.
3. Gacmaha horay u soo taag oo cagahaaga dhulka ku riix. Hore u qarx
4. Cagahaaga ku deg U jilji miskahaaga, jilbahaaga, iyo anqawyadaada si aad u nuugto xoogga.
5. Ka bilow hal set oo ah 8 illaa 12 reps.

5. Layli buundo

Buundadu waxay dejisaa oo xoojisaa xuduntaada. Waxay sidoo kale ka shaqeysaa dabadaada iyo bowdyahaaga, iyadoo siineysa faa'iidooyin isku mid ah cadaadiska lugaha ee mashiinka.

Qalabka loo baahan yahay: Mat

Murqaha ayaa shaqeeyay: Quads, glutes, muruqyada, miskaha

1. Dhabarka u seexo Jilbahaaga laab oo cagahaaga dhulka dhig, jilbaha hoostiisa. Waxaad sidoo kale cagaha saari kartaa kubbadda jimicsiga ama keydka.
2. Gacmahaaga saar dhinacyadaada, calaacalaha hoos.
3. Adkee xudunta iyo badhida.
4. Kordhi miskahaaga, adigoo abuuraya xariiq toosan oo jilbahaaga ah ilaa garbaha. Hakad, ka dib hoos u dhig miskahaaga.
5. Ka bilow hal set oo ah 8 illaa 12 reps.

Buundo horumarsan

Haddii buundada aasaasiga ahi aad u fududahay, ku dheji koox caabbiso ama dhejis miskahaaga ah.

Qaadashada

Tababbarka lugahaani wuxuu xoojin doonaa jirkaaga hoose mashiin la'aan. Waxay ku lug yeeshaan muruqyo badan isla waqti isku mid ah, iyagoo u diyaarinaya jirkaaga inuu qabto howlo maalmeedka iyo jimicsiyo kale.

In kasta oo beddelka saxaafadda lugaha aysan isticmaalin mashiin, haddana nabadgelyadu wali waa fure. Haddii aad ku cusub tahay tababarka xoogga, kala hadal dhakhtarkaaga marka hore. Ka bilow miisaanka fudud iyo ku celcelinta yar.

Markasta diirimaad kahor jimicsiga. Tani waxay ka hortagi doontaa dhaawaca waxayna u gudbin doontaa oksijiinta murqahaaga. Si loo gaaro awoodda jirka oo dhan, u shaqee koox muruqyo kala duwan maalin kasta.