Habka loo jaro baruurta gacmaha danbe (triceps)
Baruurta ama fatka gacmaha qaybta danbe waxaa cabashooyin kala duwan ka so jeediyay dad badan , waxana lagu tilmama fat ay adagtahay in layska jaro hadii uu kugu bato. Baruurta gacmaha danbe waxa badanka ka cawda dumarka waxa uu qofka ku rida kalsoni daro, taas oo keenta inaad xidhan waydo dharkii oo inta kale ee jidhka ka leeg ay gacmihii ku gali waayan, waxan marka ku qasban tahay inaad dhar waawayn xidhato.
Hadaba habkan soo socda raac shan usbuuc kaliya waxaad isku arki isbadal wayn.
Cardio waa habka ugu wanaagsan ee laysku raacay ineey fat ama baruurta si fiican u gubto. Cardio waa inaad 30min ka ugu horeeya ee gymka inaad samaysid training adag oo jidhkagu ku dhididayo waxa ka mida inaad orodid, baskiil samaysid, biro cudud qadiid iyo inad xadhig ka bood samaysid adiga aan nasanayn. Waxa kalo ka mida inaad dad badan ku samaysan taas oo aad isku badalaysan biro kala duwan si dhakhso ah, birahas oo jidhkaga dhan galaya. Cardio waxaa lagu tilmama midka mid ah exercise yada ugu facan ee gynta lagu sameeyo wayo waxay galaysa jidhka oo dhan, waxayna gubta baruur badan, waxaa kale laga faaidaa inuu qofku hore ka daalin ama xiiqin.
- Cardio
- Triceps rope pushdown
- skull crushers
- Dumbbell triceps extension.
Waxad u bahan tahay inaad muruqa exercicse siisid usbuuci ugu yaran laba saac hada awoodidna ka badi. Exercise kasta waxad ka samaysa sadex jeer oo min toban ah. Marka aad exercise samaynasid waa inaa awood iyo focuska siisa kaliya muruq aad samaynaysid, markasta oo ka dareentid muruqa inuu ku xanuun waxad samaynayso waa saxsan yahay. Hadii aad samayn karto wax ka badan 12 jeer iska badal miisan aad qadaysid oo u badalo mid ka culus.
Qababka kala duwan ee gacmaha loo sameeya
Markasta ku biilaw miisan fudud si uu jidhkagu u kululado, aad ayay u sahlan tahay inaad ku dhawacanto miisanada culus isago jidhkagu kululan. Marku uu jidhkagu kululado qaad miisaanka ugu culus eed qadi kartid kana samee sideed ama toban jeer, iska badal miisanka oo u badan mid fudud oo ka samee kasna 12 jeer waxa dareemi inaad gubaysi baruurta oo gacamaha ayaa aad ku xanuuni.
Muruqa waa inaad nasisaa ugu yaran laba cisho taas oo keenaysa inuu muruqu nasto helana wakhtii uu ku sameeyo {recovery} markaa muruqa so siisid training wuxu bilaabaya inuu ka baahi bato murqaha kale wayo wuu so daalay in kabadan murqaha kale marka cuntada jidhkaga so galaysa wuxuu ka dalbanaya inta ugu badan taas oo siinaysa muruqa koriin iyo cunto isku dheeli tiran, fatkii aad ku dhibanaydna ka yarado.
Habka cunto cunistada waa inaay ahaata mid isku dheeli tiran. Cun cuntooyinka jidhkaga ka helayo pretion kuna yar tahay colories ku, cunooyinkas waxa ka mida khudarta ama cunooyinka loo yaqaan vegetable. Badhitaano badan waxay sheegayaan in miisanka la dhimo waxay u fududahay dadka vegetableka cuna in ka badan dadka kale.
Cabitaanada sonkortu ku badan tahay amaba cunooyinka sonkortu ku badan tahay oo dhan waa inaad ka foogata oo aad cabtaa biyo badan malinkii. Cun badalkeeda sonkorta dabiiciga ee laga helo khudarta taas ayaa siinaysa energy jidhku u baahna ee uu ka heli jiray sonkorta caadigaa