Dooro dumbbells ee miisaanka saxda ah oo iibso qalab haddii aad awooddo.Way fiican tahay inaad iibsato dumbbells miisaan kala duwan sababtoo ah waxaad si joogto ah ula tartami kartaa naftaada inta lagu jiro jimicsigaaga.
Isku darka miisaanka caadiga ah waa in la iibsado laba 2.5 kg, laba 5 kg iyo laba 7.5 kg dumbbells.Si aad u tijaabiso haddii isku darka dumbbell uu adiga kuu shaqeeyo, soo qaado midka ugu fudud ee isku darka oo isku day.Kor u qaad oo hoos u dhig 10 jeer.Haddii aad dareento daal oo aanad u malayn in aad qaadi karto wax ka badan 10 jeer, isku darka ayaa kugu culus adiga.Dhaqdhaqaaqa tababarka waxaa lagu hagaajiyaa iyadoo loo eegayo xaaladdaada iyo sida waafaqsan yoolalkaaga tababarka, haddii ay tahay in la kordhiyo jimicsiga jirka, murqaha muruqyada, adkaysiga murqaha ama kordhinta waxqabadka isboortiga si loo kordhiyo ama loo yareeyo tirada jeer iyo jaangooyooyinka, iyo miisaanka saxda ah iyo tirada jeer waa habka ugu fiican ee loo tababaro.
Markaad dhiseyso murqaha, ku bilow kooxaha muruqyada waaweyn sida laabta, dhabarka, bowdada hore (quadriceps), dhabarka bowdada (muruqa), glutes (glutes), iyo garbaha (deltoids).Ka dib diiradda saar murqaha yaryar, sida biceps, triceps, weylaha, iyo boogta.
Samee go'aanka xiga isla markiiba ka dib markaad sameyso hal dhaqdhaqaaq, adoon ku nasan inta u dhaxaysa.
Ku bilow hal jimicsi oo si tartiib tartiib ah u kordhi ilaa 3 qaybood.Dhaqdhaqaaq kastaa wuxuu ku dari karaa miisaan gaar ah.
Waxaad geli kartaa boggayaga si aad u doorato alaabta tababarka ee adiga kugu habboon, alaabta isboortiga ayaa ah alaabtayada ugu muhiimsan, sugto imaatinkaada
Waqtiga boostada: Agoosto-25-2023