Wararka

Iyadoo dad badan ay hadda ka shaqeeyaan kombuyutarka hortiisa, fadhida waqti dheer waxay sababi kartaa in gudaha gacmahaagu kor u kaco.Gacnadu ma fududa in la lumiyo marka uu weynaado, waxayna ka dhigaysaa jirkaaga sare mid u muuqda mid weyn.Markaa waxaan ka roonaan lahayn gacmaha oo caato ah.Ma garanaysaa ficilka dumbbell-ku-haysta gacanta balanbaalista?

Biceps fidsan
Tallaabada 1:
Ku fadhiiso saxaro labajibbaaran, dhabarka toosan, cagaha wada siman dhulka, labada gacmoodba waxay ku hayaan dumbbell labada dhinac ee jidhka, calaacalaha is horfadhiya, garbaha dabacsan.

Tallaabada 2:
Laaci suxulladaada, kor u qaad dhumucyada xagga hore ee garbahaaga, calaacalahaaga u rog si aad u wajahdo laabtaada, gacmahaaga sare ku dheji dhinacyadaaga, qabo 3 ilbiriqsi, oo ku soo celi ficil hal boos.

Kordhinta miisaanka (layliyada gacanta sare ee gudaha)
Tallaabada 1:
Gacantaada ku qabo dumbbell, gacmahaaga ha soo laad-laadsan hortaada, calaacalaha is-horjeeda, lugaha kala fogaanshiyaha garabka, jilbaha inyar ayaa hortaada u foorarsan, caloosha ha soo gasho.

Tallaabada 2:
U fidi gacmahaaga si siman dhinac kasta ilaa ay dumbbells yihiin dhererka garabka.Qabo 3 ilbiriqsi, ka dibna si tartiib ah gacmahaaga ugu soo celi booska koowaad.

1. Istaag iyadoo lugahaagu ay fidsan yihiin (qiyaastii 50cm), ku qabo dumbbells ee labada bowdyaha dibadda, jidhkaaga ilaali oo fiiri dhinaca hore 20 ilbiriqsi.

2. Istaag lugahaaga oo fidsan (qiyaastii 50cm), laab suxulladaada, ku qabo dumbbells gacmahaaga oo kor ugu qaad heerka laabta.Jidhkaaga ku hay mid toosan oo indhahaagu hortaada ilaa 20 ilbiriqsi.

3, kala fidi lugahaaga, istaag jilbaha oo yara foorarsan (qiyaastii 50cm), ku qabo dumbbell-ga labada gacmood oo kor u qaad isla dhererka xabadkaaga, dumbbellku wuxuu u jiraa 30cm oo laabtaada ah, falku wuxuu soconayaa 20 ilbiriqsi.

4, istaag lugahaaga oo furan (qiyaastii 50cm), gacmahaaga ku qabo dumbbells, jilbahaaga laab oo dhig hal cidhif oo dumbbells dhulka, iyadoo masaafada u dhaxaysa labada dumbbells iyo cagahaagu qiyaastii 30cm, dhaqdhaqaaqu wuxuu socdaa 20 ilbiriqsi

5. Istaag iyadoo lugahaagu ay fidsan yihiin (qiyaastii 50cm), adigoo gacmahaaga ku haya dumbbells, ka dibna kor u qaad gacmahaaga oo ka gudub laabtaada.Jirkaaga toosan oo indhahaaga hore u fiiri 20 ilbiriqsi.