Sida loo isticmaalo band-yar ee jimicsiga

Kooxaha yaryarWaxa kale oo loo yaqaannaa xargaha iska caabinta ama loop bands.Kala duwanaanshaheeda iyo ku habboonaanta awgeed, waxay noqotay aalad jimicsi caan ah.Kooxahani waa kuwo yaryar, laakiin awood leh.Qaybaha yaryar waxaa loo isticmaali karaa jimicsiyo kala duwan oo kala duwan kuwaas oo lagu beegsanayo kooxaha murqaha ee kala duwan.Heerarkooda iska caabbinta ee kala duwan ayaa ka dhigaya inay ku habboon yihiin dhammaan heerarka jirdhiska.

Maqaalkan, waxaan ku eegi doonaa sida loo isticmaalokooxo yaryarsi aad jimicsi u samayso oo aad uga faa'iidaysato jimicsigaaga.Aan ku bilowno fahamka faa'iidooyinka isticmaalka xirmooyinka yaryar.
1. Hagaajinta xoogga muruqa iyo dulqaadka.Qaybaha yaryar waxay bixiyaan iska caabin, taas oo ka caawisa hagaajinta xoogga muruqa iyo dulqaadka.Tani waxay iyaduna kaa caawin kartaa ka hortagga dhaawaca iyo hagaajinta waxqabadka.
2. Kordhi dabacsanaanta.Kooxo yaryar ayaa loo isticmaali karaa in lagu sameeyo jimicsiyo iskala bixin ah, kuwaas oo gacan ka geysan kara hagaajinta dabacsanaanta iyo dhaqdhaqaaqa kala duwan.
3. fududahay in la isticmaalo.Themini bandwaa mid yar oo fudud, waxaana loo isticmaali karaa meel kasta.Markaa waa aaladda ugu habboon ee jimicsiga guriga ama safarka.
4. Beegsiga kooxo badan oo muruq ah.Kooxda yar-yar waxaa loo isticmaali karaa in lagu beegsado kooxaha murqaha ee kala duwan, oo ay ku jiraan miskaha, glutes, lugaha, garbaha iyo gacmaha.

Hadda aan sahamno sida loo isticmaalo band-yar ee jimicsiga.

1. Jimicsi diirran
Kahor intaadan bilaabin jimicsi kasta, waxaa muhiim ah in la diiriyo si looga hortago dhaawaca iyo kor loogu qaado waxqabadka.Waxaad isticmaali kartaa band mini si aad u kululaato.Ka sare mari jilbahaaga oo samee jimicsiyo ay ka mid yihiin talaabooyinka dhinaca, talaabooyinka dambe, horumarka hore iyo jilbaha sare.Layligani waxay kicin doonaan glutes-kaaga, miskaha iyo lugaha waxayna u diyaarin doonaan jimicsiga.

2. Buundada Glute
Buundada glute waa mid ka mid ah layliyada ugu fiican ee lagu bartilmaameedsado glutes iyo murqaha.Si aad u samayso layligan, dhabarkaaga u jiifso adigoo jilbahaaga foorarsan oo cagahaagu kala fog yihiin sinta.Meel amini bandjilbahaaga ka sarreeya oo miskahaaga kor uga qaad dhulka, adigoo ku tuujinaya glutes-kaaga xagga sare.Hoos u dhig miskahaaga oo ku celi saddex qaybood oo ah 10-12 reps midkiiba.

3. Squats qoto dheer
Squat-ka qoto dheer waa jimicsi isku dhafan kaas oo bartilmaameedsanaya quads kaaga, glutes iyo muruqyada.Si loo fuliyoma qoto dheer, isticmaal amini band.Xidhmada dul saar jilbahaaga oo lugahaagu kala fog yihiin garab-ballac.Jidhkaaga hoos u dhig sidii adigoo kursi ku fadhiya.Kor u qaad laabtaada, b ku ilaali jilbahaaga inay la siman yihiin suulashaada.Ku soo noqo booska taagan adigoo ciribta cadaadis saaraya.Ku celi saddex qaybood oo ah 10-12 reps midkiiba.