Dumbbell, cabbir yar, oo ku habboon qalabka jimicsiga guriga, ayaa kaa caawin kara jimicsiga kooxda muruqyada jirka oo dhan, si loo gaaro ujeedada korodhka murqaha iyo luminta baruurta. Haddii aad rabto inaad sameyso tababbarka xoogga laakiin aadan garanayn meel aad ka bilowdo, ku bilow miisaanyo leh dumbbells.
Muruqyadu waa nudaha qiimaha leh ee jidhka, laakiin sidoo kale tamarta tamarta cunaysa, waxay saamayn doontaa qiimaha dheef-shiid kiimikaadka aasaasiga ah ee jidhka. Inaad noqoto muruq waxa ay la macno tahay in aad gubi karto kalooriyo badan maalintii oo ay u badantahay in aad baruur urursato.

Ka dib da'da 30, muruqa jidhku wuxuu bilaabay inuu hoos u dhaco, isagoo muujinaya isbeddelka luminta, qiimaha dheef-shiid kiimikaadka aasaasiga ah ayaa hoos u dhici doona, jidhkuna wuxuu u badan yahay inuu helo miisaan. Tababarka xoogga joogtada ah wuxuu ka hortagi karaa luminta murqaha, si aad u ilaaliso saldhigga dheef-shiid kiimikaadka sare, laakiin sidoo kale soo saarta saamiga jirka ee ugu fiican.

Haddii aad rabto in aad horumariso gacmihii nin ee unicorn, sawirka saddexagalka rogan, horumariyo miskaha dumarka, tirada line dhex dhexda, ka dibna hubi in si joogto ah tababarka iska caabin ah.

Marka, sidee si cilmiyeysan loo furo tababarka dumbbell? Dhowr qodob oo mudan in la xuso:

1, marka tababarka dumbbell ah, ma dabagelin miisaanka culus, waxaad ku tababaran kartaa 3-5KG labo ka mid ah dumbbells, oo leh hagaajinta xoogga muruqa, ka dibna hagaajinta heerka miisaanka.

2, marka tababarka jirdhiska, waa in aan barano jihada saxda ah ee ficilka, baro xoogga kooxda murqaha ee bartilmaameedka ah, si loo yareeyo khatarta murqaha murqaha iyo dhaawaca jirdhiska, oo si hufan u dhisno jir wanaagsan.

3, qaybinta macquulka ah ee tababarka murqaha, kooxda muruqa jimicsiga ee bartilmaameedka ah waxay ku jiri doontaa xaalad dillaacsan, si ay u nasato 2-3 maalmood ka dib hagaajinta muruqa, si loo furo wareegga xiga ee tababarka, si isku-dhafka shaqada iyo nasashada waxay hagaajin kartaa cabbirka muruqa.

4, heerka dufanka jidhka ayaa dhaaftay, dadka dufanka leh, marka lagu daro tababarka dumbbell, laakiin sidoo kale waxay u baahan yihiin in lagu daro dufanka buraashka jimicsiga aerobic, kaliya heerka dufanka jirka ayaa hoos u dhacay, waxaad u ogolaan kartaa khadka muruqa inuu muujiyo.

Kuwa soo socdaa waa koox ficil ah oo dumbbell ah oo ku habboon tababarka cusub, si ay kaaga caawiyaan inaad jimicsi sameyso kooxda muruqyada jirka oo dhan, 2-3 maalmood kasta si aad hal mar u jimicsato.

Ficilka 1, luqunta dhabarka laabta gacanta dhabarka 10-15 jeer, ku celi 3-4 qaybood

Ficil 2. Kor u qaad 10-15 jeer xagga hore ee dumbbellka taagan oo ku celi 3-4 qaybood

Dhaqdhaqaaqa 3. Jeedi safka 10-15 jeer oo ku celi 3-4 qaybood

Dhaqdhaqaaqa 4-aad, garaaca kursiga fadhiga siman 10-15 jeer, ku celi 3-4 qaybood

Dhaqaaq 5, oo caato safka dumbbell 10-15 jeer, ku celi 3-4 qaybood

Dhaqaaq 6: dumbbell sumo squat 10-15 jeer, ku celi 3-4 qaybood

Dhaqdhaqaaqa 7: Hal-gacan oo dumbbell ah oo lulaya 10-15 jeer, ku celi 3-4 qaybood

Tallaabada 8: Kor u qaad dumbbell 10-15 jeer, ku celi 3-4 qaybood

Tallaabada 9: Ka bax kursiga 10-15 jeer, ku celi 3-4 qaybood