Tijaabi Tababarkan Badhida Socodka Waqtiga Xiga ee aad Socod Sameynayso

Qanacsan

• Skater Stride
• Sumo Squat iyo Lift
• Lunge Power leh Lug Lift
• Isgoyska Jilibka Sare
• Dib u eegis loogu talagalay

Yaab: Socodkaaga caadiga ah wax badan ma tari doono xoojinta dabadaada. "Inaad ku socotid dhul aad u sarreeya uma baahna inaad si buuxda u dhisto muruqyada qulqulka leh, sidaa darteed wax badan uma qabanayso si ay u nuugaan," ayuu yiri Wayne Westcott, Ph.D., agaasimaha cilmi -baarista jirdhiska ee South Shore YMCA ee Quincy, Massachusetts. Taa bedelkeeda, shaqadu inta badan waxay ku jirtaa afarta lugood iyo muruqyada.

Si aad wax badan uga qayb-qaadato glutes-kaaga inta lagu jiro jimicsigaaga socodka soo socda, si fudud u samee dhawr jimicsi oo dabada inta aad jidkaaga dhan tahay. Si aad u bilowdo, iskuday tababarkan badhida socodka ah oo leh dhaqdhaqaaqyo tabobar xoog leh oo bartilmaameedsanaya qulqulka, lugaha, iyo wixii ka baxsan. (Haddii miisaankaagu yahay hadafkaaga, iskuday jimicsigan socodka ugu dambeeya.)

Sida ay u shaqeyso: Si aad u hesho jimicsiga badhida socodka ugu fiican, ayuu yidhi tababaraha iyo socodsiiyaha pro Tina Vindum, u soco 5 daqiiqo, samee mid ka mid ah jimicsiyada dabada lugta ee aadka u wax-ku-oolka ah ee halkan lagu muujiyey, ka dibna ku celi ilaa aad samayso dhammaan afarta dhaqdhaqaaq.

Waxaad u baahan doontaa: Kabo soconaya iyo meel bannaan. Haddi dariiqaagu leeyahay buuro, wax ka qabso dhaq-dhaqaaqyadan dabada socota mar kasta oo waddadu ku dhacdo foorar -ama jaranjaro - faa'iidooyinka booli ee ugu badan.

Skater Stride

Bartilmaameedka afar geesoodka, dabada, miskaha, obliques, dhabarka, iyo triceps

A. Markaad socotid, qaado tallaabo weyn oo si dadab ah dhinaca midig ugu qaado lugta midig, suulasha xagga hore u jeeda (maaha midig).

B. Culayska geli lugta midig oo ku dheg lunge, soo celi gacanta bidix hore iyo gacanta midig, adigoo lugta bidix ka tallaabaya midigta dambe si cagtu dhulka uga saarto.

C. Lugta bidix hore iyo xagga bidix u leexi talaabada lugta bidix. Ka gudub lugta midig bidixda gadaasheeda, cagta dhulka ka saar, gacanta midig hore u soo celi oo gacanta bidix dib u celi.

Samee 25 tallaabo dhinac kasta, lugaha beddelka ah.

Sumo Squat iyo Lift

Wuxuu bartilmaameedsadaa afar geesood, bowdada gudaha iyo dibedda, badhida, miskaha, dhabarka, garbaha, iyo bisyaha

A. Markaad socoto, u rog si dhinacaaga midig u soo jeedo "hore" (ama kor), feero u dhow miskaha.

B. Kor u qaad cagaha midig, dabacsan, si aad u qaaddo tallaabo weyn oo dhinaca midig ah.

C. Hoos ugu soo deg oo fadhiiso ballaadhan adiga oo labada gacmood kor u qaadaya V ballaaran.

D. Kor ugu kacaya lugta midig, gacmaha hoose inta lugta bidix dhinac loo qaadayo, cagtu way rogmatay.

E. Tallaabada cagta bidix u xigta dhinaca midig

Samee 12 reps; ku celi jimicsiga badhida socodka oo dhinaca bidix u jeedo xagga hore.

Lunge Power leh Lug Lift

Wuxuu bartilmaameedsadaa afar geesoodka, murqaha, dabada, miskaha, gacmaha, iyo naaska

A. Socodka, hore u lugaha lugta bidix, labada jilibna waxay laaban yihiin 90 darajo.

B. Gacmaha feeraha iyo xusullada ku laaban 90 darajo, u soo qaad feedh midig xagga sanka, adiga oo kaa dambeeya.

C. Miisaanka u wareeji lugta bidix, toos; gacmahaaga hoose oo kor u qaad lugta midig dibadda iyo gadaal xagasha sare intaad awooddo.

D. Lugta midig hore u soo geli sambabada; ku celi dhinacaas.

Samee 25 ku celis lugtiiba, dhinacyo kala duwan.

Isgoyska Jilibka Sare

Wuxuu bartilmaameedsadaa afar -geesoodka, weylaha, miskaha, badhida, iyo caloosha

A. Markaad socoto, adkee abs oo kor u qaad jilibka bidix oo foorarsan sida ugu sarreeya ee suurtogalka ah si toos ah jirka hortiisa, oo ku soo baxa suulasha midig. Isla marna qalooci xusulka midig 90 darajo, adiga oo jirkaaga u soo jeediya dhinaca jilibka bidix. (Xusuulka bidix u lul oo dib ugu celi dheelitirka.)

B. Qabo 1 tiris, ka dibna lugta bidix hoose si aad hore ugu socoto. Ku celi lugta midig. (Dheeraad ah: Dhaqdhaqaaqa Yoga ugu Wanaagsan wuxuu u Dhaqaajiyaa Badh Xoog leh)

Samee 25 reps halkii lug, dhinacyo is -beddel ah.

Dib u eegis loogu talagalay