Jimicsiga Xoogga Kubadda Laliska

Kubadda Laliska waa ciyaar firfircoon oo u baahan ciyaartoydu inay ku degdegaan cagahooda. Ciyaartoyda waa in ay awood u yeeshaan in ay si degdeg ah u beddelaan boos / boosas kala duwan, sameeyaan dhaqdhaqaaq degdeg ah jiho kasta oo ay gaaraan kubadda. Jimicsiga xoogga kubbadda laliska ayaa diiradda saaraya horumarinta awoodda iyo ilaalinta boosaska nabdoon marka lagu dhex qarxinayo ciyaaraha. Ciyaartoy badan ayaa barnaamijyadooda tababarka ku jira layliyada tababbarka iska caabinta si ay u kordhiyaan awoodda oo ay u dejiyaan aasaas adag.

Jimicsiga Xoogga Kubadda Laliska

Tababbarka kubbadda laliska oo si fiican loo soo koobay ayaa ka caawin doona ciyaartoyga inay xoojiyaan oo ay ilaaliyaan caafimaadka jidhka ugu fiican.

Subax wanaagsan

• Layligani waxa uu u fiican yahay xoogga gluteal, xoogga muruqa, iyo hagaajinta boodada toosan.
• Waxaa lagu talinayaa in la sameeyo saddex qaybood oo ah 10 reps.

Hal Lug-Kaliya Roman Dhintay Kor U Qaadida Madaxa Sare

• Tababarkan kubbadda laliska ah wuxuu ka shaqeeyaa murqaha iyo murqaha.
• Waxay caawisaa hagaajinta dheelitirka waxayna kordhisaa xoogga boodka.
• Waxaa lagu talinayaa in la sameeyo saddex qaybood oo ah 10 reps.

Lunge Iyadoo Maroojin

• Tababarkan xoogga kubbadda laliska wuxuu dhisaa lugaha wuxuuna dejiyaa anqawyada si loo yareeyo khatarta dhaawaca.
• Waxa kale oo ay ka caawisaa boodada hal lugood ah.
• Waxaa lagu talinayaa in la sameeyo saddex qaybood oo ah 16 reps, 8 bidix - 8 midig.

Dumbbell Snatch

• Daboolida dumbbell waxay ka caawisaa kobcinta awooda makaanikada boodboodka waxayna wanaajisaa qaraxyada.
• Waxaa lagu talinayaa in la sameeyo saddex qaybood oo ah 8 reps.

Bicep Curl oo aad ku dhejiso dusha sare

• Layligani wuxuu caawiyaa ka hortagga garabka dhaawacyo.
• Weerar kobciyaan muruqyo sare oo xoojiya candhuufta.
• Waxaa lagu talinayaa in la sameeyo saddex qaybood oo ah 8 reps.

Kubbada Daawada Hoos u Tuur

• Layliga kale ee lagu taliyey ee tababarka iska caabinta ee la samayn karo waa kubbadda daawada tuurista.
• Shayga waa in si xoog leh loo tuuro kubbadda dawada; kubbaddu waa soo boodaa, qabso oo ku celisaa.
• Waxaa lagu talinayaa in la sameeyo laba-afar qaybood oo ah 6-10 reps.

Band Reverse Lunge to Press overhead

• Jimicsi lagu taliyay oo lagu samayn karo koox iska caabin ah.
• Jimicsigu uma baahna meel badan, sidaa darteed waxa la samayn karaa ku dhawaad ​​meel kasta.
• Waxaa lagu talinayaa in la sameeyo laba-saddex qaybood oo ah 10-15 reps.

Waxaa lagu talinayaa inaad la tashato tababare xirfadle ah oo abuuri kara barnaamij jimicsi oo kala duwan si uu jimicsiga/tababarka/shaqaynta uga dhigo mid aad u xiiso badan.

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Nooca Dhismaha

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Sida Tababarka Hawada iyo Iska caabinta u falgalaan

Jidhku si ka duwan ayuu ula qabsadaa noocyada kala duwan ee jimicsiga. Tababarka hawada iyo iska caabinta mid kastaa wuxuu u sheegaa jirka inuu la qabsado siyaabo kala duwan. Labaduba waxay muhiim u yihiin halabuurka jirka ee caafimaadka qaba, marka la isku daro, waxaa loo yaqaanaa tababar isku mid ah. Aerobic waxay u fiican tahay luminta dufanka, tababarka iska caabbinta waxay dhistaa muruq kaas oo ilaalinaya in jidhku shaqeeyo maalintii oo dhan. Si kastaba ha ahaatee, hababka molecular ee ku lug leh aerobic iyo la qabsiga iska caabinta waxay faragelin karaan midba midka kale haddii aan si habboon loo qorsheyn. Laba tilaabo si loo yareeyo faragelin kasta oo suurtogal ah oo loo kordhiyo faa'iidooyinka aerobic/iska caabinta:

Nafaqada

• Qaadashada borotiinka ku filan ayaa muhiim u ah la qabsiga muruqa ee tababarka iska caabinta.
• Waxay kicisaa isku-darka borotiinka muruqa ka dib tababarka isku midka ah.
• Fadhiyada jimicsiga ka dib, isticmaal ugu yaraan 25g oo ah borotiin tayo sare leh si loo gaaro xoogga iyo hagaajinta hypertrophy.

Recovery

• Markaad samaynayso labadaba aerobic iyo tababarka iska caabinta isla maalintaas, kor u qaad soo kabashada waqtiga u dhexeeya fadhiyada.
• Awoodda iyo fayaqabka aerobic-ka ayaa hooseeya marka labada la kala saaro 6 saacadood ama ka yar.
• Afar iyo labaatan saacadood inta u dhaxaysa kalfadhiyada waa wakhtiga lagu taliyay, gaar ahaan haddii mudnaanta ay tahay dulqaadka.

tixraacyada

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Cools, Ann M et al. "Kahortagga dhaawacyada garabka ee ciyaartooyda sare: hab ku salaysan sayniska." Joornaalka Brazil ee daaweynta jireed vol. 19,5 (2015): 331-9. doi:10.1590/bjpt-rbf.2014.0109

Pereira, Ana et al. "Xeeladda tababarka xoogga walxaha qarxa ee ciyaartoyda da'da yar ee gabdhaha ah." Medicina (Kaunas, Lithuania) vol. 51,2 (2015): 126-31. doi:10.1016/j.medic.2015.03.004

Ramirez-Campillo, Rodrigo iyo al. "Saamaynta Tabobar Bood Plyometric ah oo ku Saabsan Boodka Tooska ah ee Ciyaartoyda Kubadda Laliska: Dib-u-eegis Nidaamsan oo leh Falanqaynta Meta ee Tijaabada La-Kontaroolay Randomized." Joornaalka Sayniska Ciyaaraha & Daawada Vol. 19,3 489-499. 13 Agoosto 2020

Seminati, Elena, iyo Alberto Enrico Minetti. "Si xad dhaaf ah oo loogu isticmaalo tababbarka kubbadda laliska: Dib u eegis ku saabsan dhaawacyada garabka iyo lafdhabarta." Joornaalka Yurub ee cilmiga isboortiga vol. 13,6 (2013): 732-43. doi:10.1080/17461391.2013.773090

Silva, Ana Filipa et al. "Saamaynta Tababarka Plyometric ee Ciyaartoyda Kubadda Laliska: Dib-u-eegis Nidaamsan." Joornaalka Caalamiga ah ee Cilmi-baarista Deegaanka iyo Caafimaadka Dadweynaha Vol. 16,16 2960. 17 Agoosto 2019, doi:10.3390/ijerph16162960

Villareal, Dennis T et al. "Jimicsiga Aerobic ama Resistance, ama labadaba, ee Cunitaanka Dadka Waaweyn ee buuran." Joornaalka New England ee daawada vol. 376,20 (2017): 1943-1955. doi:10.1056/NEJMoa1616338