Ah, murqaha: ilmaha dhexe ee murqaha. Iyadoo laga yaabo inaysan ahayn ugu kacsiga badan qaybo ka mid ah jidhkeena, muruqa muruqa ayaa shaki la'aan faa'iido u leh labadaba isboortiga iyo hawlaha maalinlaha ah (sida fadhiga, socodka iyo daba orda eeyga). Si aad in badan nooga sheegto muhiimada ay leedahay ka shaqaynta kooxdan muruqa ee inta badan la iska indho tiray, waxaanu ka hubinay tababaraha caanka ah ee fadhigiisu yahay LA Danny booday (Yaa burburinayay ciyaarta jimicsiga dalwaddii Instagram dhawaan).
Diyaar ma u tahay inaad siisid murqahaaga xoogaa TLC ah?
Saddex ka mid ah jimicsiga aad jeceshahay ka dooro liiska hoose oo dhammaystir saddex wareeg adiga oo isticmaalaya qiyaasta celceliska ee dhaqaaq kasta. Oh, oo ha ilaawin inaad kala bixin ka dib. Si aad u bilawdo, isku day inaad baaskiil ku dhex waddo saddexda layli ee xidigta leh tababbarahayaga deegaanka Danny ayaa ugu jecel (subaxyo wanaagsan, RDLs hal lug ah iyo curls kubbadda xasilloonida). Qaybta ugu fiican? Dhammaan kuwan waxaa lagu samayn karaa raaxada qolkaaga fadhiga oo leh qalab yar oo keliya, oo uu ku jiro mid set khafiif ah dumbbells iyo a kubbadda xasilloonida .
LA XIRIIRA: Wadnaha Guriga: 12 jimicsi oo aad ku samayn karto qolkaaga fadhiga
Farshaxanka Dijital ah ee Sofia Kraushaar1. Subax Wacan
*Tani waa hab fiican oo lagu diiriyo murqahaaga. Loolan dheeri ah, qabso laba dumbbells oo ku dul dhig dhabarka garbahaaga madaxaaga gadaashiisa.
Tallaabada 1: Istaag cagahaaga oo kala fog oo sinta-ballaca gacmahaaga dhig gacmahaaga gadaashiisa madaxaaga iyadoo xusulladaadu si ballaaran u furan yihiin.
Tallaabada 2: Adiga oo jilbahaaga xoogaa foorarsan, horay ugu laabo miskaha ilaa laabtaadu u dhowdahay in uu la siman yahay dhulka. Sintaada dib ugu cadaadi adiga oo laf dhabartaada ka dhigaysa mid dhexdhexaad ah oo maqaarku ku hawlan yahay.
Tallaabada 3: Tuuji murqahaaga iyo glutes si aad miskahaaga hore ugu riixdo oo kor u kac, ku soo laabashada booska bilowga. Tani waa hal wakiil.
Tallaabada 4: Buuxi 10 ku celis Naso oo ku celi
Farshaxanka Dijital ah ee Sofia Kraushaar2. Romanian Deadlifts
Tallaabada 1: Istaag cagahaaga oo kala fogeeya ballac ahaan, adigoo gacanta kasta ku haysta hal dumbbell. Dhig dumbbells hortooda bowdada, calaacasha oo u jeedda jidhkaaga.
Tallaabada 2: Adiga oo jilbahaaga xoogaa foorarsan, dib u cadaadi miskahaaga marka aad hore ugu sii jeeddo dhexda oo hoos u dhig miisaanka ilaa dhererka sinjiga dhexe.
Tallaabada 3: Tuuji murqahaaga iyo glutes si aad miskahaaga hore ugu riixdo oo kor u kac, ku soo laabashada booska bilowga. Tani waa hal wakiil.
Tallaabada 4: Buuxi 10 ku celis Naso oo ku celi
Farshaxanka Dijital ah ee Sofia Kraushaar3. RDLs Lugaha Keliya (Romanian Deadlifts)
Tallaabada 1: Istaag cagahaaga oo kala fogeeya ballac ahaan, adigoo gacanta kasta ku haysta hal dumbbell.
Tallaabada 2: Adiga oo jilibkaaga midig wax yar foorarsan, lugtaada bidix gadaal iyo kor u soo dir adigoo hore u soo laalaada dhexda, hoos u dhig miisaanka ilaa dhererka sinjiga dhexe.
Tallaabada 3: Tuuji murqahaaga midig iyo roodhida si aad laabtaada kor ugu qaaddo oo aad hoos u dhigto lugtaada bidix, kuna soo laabato booska bilowga. Tani waa hal wakiil.
Tallaabada 4: Dhameystir 10 reps dhinac kasta. Naso oo ku celi
Farshaxanka Dijital ah ee Sofia Kraushaar4. Hal lug oo Glute Bridge
Tallaabada 1: Dhabarka u seexo adigoo gacmahaaga u taagaya dhinacyadaaga, calaacashana hoos bay u jeedaan. Laab jilbahaaga ilaa cagahaagu ay si fidsan yihiin dhulka, qiyaastii kala fogaanshiyaha miskaha.
Tallaabada 2: Adiga oo bowdyahaagu toosan yihiin, toosi lugtaada bidix si ay suulashaadu u muuqdaan. Tuuji xuubka iyo murqahaaga si aad si siman kor ugu qaaddo miskahaaga dhulka. Gacmahaaga qab si aad dhulka uga riixdo si aad uga caawiso kor u qaadista qaybtaada hoose sida ugu macquulsan.
Tallaabada 3: Dhabarka hoose hoos ugu dhig dhulka si aad ugu soo laabato booska bilowga, adigoo kor u qaadaya lugtaada bidix. Tani waa hal wakiil.
Tallaabada 4: Dhameystir 10 reps dhinac kasta. Naso oo ku celi
Farshaxanka Dijital ah ee Sofia Kraushaar5. Glute Bridge March
Tallaabada 1: Dhabarka u seexo adigoo gacmahaaga u taagaya dhinacyadaaga, calaacashana hoos bay u jeedaan. Laab jilbahaaga ilaa cagahaagu ay si fidsan yihiin dhulka, qiyaastii kala fogaanshiyaha miskaha.
Tallaabada 2: Tuuji xuubabkaaga iyo murqahaaga si aad miskahaaga uga qaaddo dhulka ilaa uu jidhkaagu ka sameeyo xariiq toosan oo garbahaaga ilaa jilbahaaga ah. Ku hawlgelinta xuduntaada, lugtaada midig kor uga qaad dhulka oo toosi, adigoo bowdyahaaga ilaalinaya.
Tallaabada 3: Hoos u dhig lugtaada midig oo ku celi dhinaca kale adigoo miskaha kor u qaadaya inta aad awoodid. Tani waa hal wakiil.
Tallaabada 4: Buuxi 10 ku celis Naso oo ku celi
Farshaxanka Dijital ah ee Sofia Kraushaar6. Laadyada Dameerka Dumbbell
Tallaabada 1: Ku bilow dhammaan afarta lugood adigoo gacmahaaga iyo jilbahaaga garab-ballac u kala fogaanayaan. Dhig hal dumbbell oo khafiif ah xuubabka dambe ee jilibkaaga midig ilaa ay si ammaan ah u taagan tahay.
Tallaabada 2: Adiga oo jilibkaagu foorarsan xagal 90-degree ah, kor u qaad lugtaada midig kor iyo gadaalba inta aad awoodid iyadoo cagtaada midig ay kor u soo qaadayso saqafka. Ku hawlgeli xuduntaada si aad dhabarkaaga uga ilaaliso inay soo foorarsato.
Tallaabada 3: Hoos u dhig lugta adigoo dib u rogaya dhaqdhaqaaqa si aad ugu noqoto booska bilawga ah. Tani waa hal wakiil.
Tallaabada 4: Dhameystir 10 reps dhinac kasta. Naso oo ku celi
Farshaxanka Dijital ah ee Sofia Kraushaar7. GHRs (Glute-Ham Raises)
* GHRs waxaa badanaa lagu sameeyaa mishiinka, laakiin waxaad heli kartaa faa'iidooyin isku mid ah oo xoojinaya adiga oo ku lammaaninaya lammaane raba inuu qabto anqawyada dhididka ah. Haddii saaxiibkaaga jimicsiga uu si kale u mashquulsan yahay, ha xanaaqin. Waxa kale oo aad samayn kartaa layligan kaligaa adiga oo si adag suulashaada ugu lulaya sariir ama miiska qaxwada hoostooda. Ma haysaa baraf culus oo hareeraha jiifa? Waxa kale oo aad canqowgaaga gadaashiisa ku dhejin kartaa.
Tallaabada 1: Ku billow jilbahaaga iyadoo gacmahaagu isku dhaafeen laabtaada horteeda halka lammaanahaagu uu si adag hoos ugu riixayo dhabarka canqowgaaga.
Tallaabada 2: Si tartiib ah u leexi jilbahaaga, adigoo madaxaaga, laabtaada iyo bowdyahaaga toosan. Adigoo tuujinaya murqahaaga iyo murqahaaga, horay u sii wad ilaa aad dareemayso inaad ku dhowdahay inaad dhacayso. Markaad gaadho meeshaas, ka fur gacmahaaga oo naftaada ku qabso meel kor u riixaya oo dhulka ah.
Tallaabada 3: Halkan ka soo riix, gacmahaaga ka soo jiid oo ku lug bixi muruqyadaada iyo glutes si aad dib ugu soo celiso booska bilowga. Tani waa hal wakiil.
Tallaabada 4: Buuxi 10 ku celis Naso oo ku celi
Farshaxanka Dijital ah ee Sofia Kraushaar8. Xasilloonida Kubadda Xambaarsan
*Miyaanad haysan kubbad xasiloon? Dhib malahan Kubbadaas bouncy-ga cas ee weyn ee carruurtaadu weligood kuma ciyaari karaan sidoo kale way shaqayn kartaa.
Tallaabada 1: Dhabarka u seexo adigoo gacmahaaga u taagaya dhinacyadaaga, calaacashana hoos bay u jeedaan. Jilbahaaga laab oo cagahaaga kor u saar kubbadda xasilloonida oo kala fogee miskaha.
Tallaabada 2: Tuuji xuubabkaaga iyo murqahaaga si aad miskahaaga uga qaaddo dhulka ilaa uu jidhkaagu ka sameeyo xariiq toosan oo garbahaaga ilaa jilbahaaga ah. Ku hawlgelinta xuduntaada, lugahaaga si toos ah u fidi, kubbada kaa soo rogaya.
Tallaabada 3: Laab jilbahaaga si aad kubbadda dib ugu soo celiso, dhammaan intaad miskahaaga kor u qaadayso inta aad awooddo. Sintaada hoos ugu soo celi dhulka. Tani waa hal wakiil.
Tallaabada 4: Buuxi 10 ku celis Naso oo ku celi
Waa maxay faa'iidooyinka jimicsiga murqaha?
Inta badan waxaan mudnaanta siinaa murqaha xagga hore ee jirkeena, sida quads-ka, laabta, biceps iyo abs, Saltos ayaa sharaxay. Laakiin waxaan si fudud u eegi karnaa dhabarka ama diyaaradda dambe, sida glutes-ka, triceps-ka iyo (aad qiyaastay) muruqa muruqa. Laakiin yaa dan ka leh dhabarka bowdadayda, cidina ma aragto , waxaa laga yaabaa inaad u malaynayso. Aad uma degdegsana. Jidhkaagu waa dhisme weyn oo qurux badan oo isku xidhan oo ka kooban lafo, muruqyo, seedaha iyo seedaha. Ka shaqaynta dhammaan qaybaha jidhka kuma caawin doono oo kaliya inaad u ekaato sida ugu fiican; waxaad dareemi doontaa sida ugu fiican, sidoo kale. Qof kastaa waa inuu tababaraa muruqa muruqa si uu u ilaaliyo dheelitirka muruqa saxda ah, ayuu yidhi. Haddii afar-geesoodkaagu ay si aan qiyaas lahayn uga xoog badan yihiin murqahaaga, tani waxay u horseedi kartaa dhaawac, arrimo dambe iyo makaanikada jidhka oo aan habboonayn, taasoo keenta dhabar xanuun ama jilib xanuun daciif ah. Muruqyada murqahaagu waxay si wada jir ah ula shaqeeyaan afar-geesoodkaaga; iyaga ayaa u soo jiidaya riixitaanka. Tabar darida weyn ee labada qayboodba waxay keeni kartaa isku dheelitir la'aan, ugu dambeyntii waxay keentaa murqaha oo jiidaya, ilmada ama culeyska, sida ka muuqata daraasaddan waxaa qabtay Joornaalka Sayniska Daaweynta Jirka . Tababarka murqahaaga ayaa hubin doona inay si sax ah u taagan yihiin iyo inay yaraato khatarta dhaawaca.Waa maxay shaqada muruqa ee nolol maalmeedka?
Marka laga soo tago in ay yihiin ying to quadriceps' yang, muruqyadu waxay qayb ka qaataan hawlo maalmeed kale oo badan. Waxaan si qurux badan uga hadlaynaa dhammaantood: Xakamaynta muruqyada ayaa mas'uul ka ah xasilloonida sinta iyo jilibka, iyo sidoo kale meelaynta miskaha iyo xasilinta, Saltos ayaa sharaxay. Marka la eego shuruudaha caadiga ah, murqaha muruqyada ayaa mas'uul ka ah foorarsiga jilibka iyo hubinta in miskahayadu ay xasilloon yihiin oo udub dhexaad u yihiin markaan soconno, cararno, fadhino, istaagno oo xitaa foorarno si aan wax u soo qaadanno. Markaa mar kasta oo aad hoos u dhigto si aad u soo qaadato shay-ha ahaato bac cunto ama socod baradkaaga-waxaad u mahadcelin kartaa hammiyadaada.
Immisa jeer ayay tahay in aan ku daro jimicsiga muruqa muruqa caadiga ah ee jirkeena?
Nasiib wanaag adiga, muruqa muruqa ayaa ah koox muruq ah oo dayactirkoodu hooseeyo wax yarna meel dheer bay u socotaa. Waxaan xaddidi lahaa muruqa tababarka wax ka badan laba jeer todobaadkii, Saltos ayaa leh. Haddii kale, waxaan leenahay khatarta sare ee tababarka iyo dhaawaca. Roger in, tababare.
Qalabka Jimicsigu waa inuu leeyahay:
Zella waxay ku nooshahay lugaha dhexda sare
Hadda iibso
Andi Kubaddii ANDI
$ 198 Hadda iibso
Haweenka ASICS'Gel-Kayaano 25
$ 120 Hadda iibso
