Tartanka Biraha Xirfadlaha ah ee Kettlebells oo lagu Hakeeyay Farsamo Wanaagsan &

Tilmaamaha Alaabta & Faa'iidooyinka

1. Heerka Tartanka: Cabbirka Labbiska ee Foomka Wanaagsan

Tani waa faa'iidada kaliya ee ugu muhiimsan marka loo eego gambaleelka birta-soo-jireenka ah. Haddii aad kulaleynayso 8KG ama aad ku kordhinayso 32KG, barta xidhiidhka ee cududdaada, dareenka booska rafka, iyo qabsashada gacanku waligeed isma beddelin. Tani waxay kuu ogolaaneysaa inaad si toos ah diiradda u saarto makaanikada dhaqdhaqaaqaaga, maaha inaad la qabsato qalab kala duwan, taasoo horseedaysa xirfad aad u dhaqso badan iyo karti.

2. Dhismaha birta oo buuxa, oo loo dhisay xoojinta

Waxaa gebi ahaanba laga sameeyay bir heerkeedu sareeyo, halkii laga ahaan lahaa birta shubka, miisaanka waxa lagu hagaajiyaa iyadoo lagu kala duwanaanayo dhumucda xudunta bannaan ee gudaha. Dhismaha birtu waxay bixisaa adkeysi sare iyo iska caabin saameyn leh, oo loo dhisay inay u adkeysato ciqaabta tababarka mugga sare ee jimicsiga ganacsiga, sanduuqyada CrossFit, iyo jawi tartan.

3. Gacan-qabsiga Birta ee aan rinji lahayn ee Dabiiciga ah, Qabashada sugan

Annagu ma rinji gacanta. Gacmaheena waxaa si gaar ah loola dhaqmaa birta, iyagoo siinaya xajin dabiici ah oo siman oo ay jecel yihiin ciyaartoyda xirfadleyda ah. Dushani waxay si fiican u xajinaysaa tamaashiirta waxayna xaqiijisaa qabsasho sugan inta lagu jiro xirmooyinka soo noqnoqda ee sarreeya, si ka duwan gacan-qabasho rinji ah oo jajabin kara oo noqon kara silban. Dareenku waa mid joogto ah oo la isku halayn karo.

4. Midabaynta Caalamiga ah ee Aqoonsiga Degdegga ah

Miisaan kasta waxaa loo qoondeeyay midab caalami ah iyadoo loo eegayo heerarka tartanka caalamiga ah. Tani maaha kaliya muuqaalka - waa calaamad muujinaysa xirfad-yaqaannimo. Waxay u ogolaataa ciyaartoyda iyo tababarayaasha inay isla markiiba gartaan miisaannada fogaanta, oo muhiim u ah jimicsiga degdega ah iyo tartamada rasmiga ah.

Tilmaamaha Muhiimka ah

• Qalabka: 100% Dhismaha Birta (Gambaleelka iyo Gacanta)

• Naqshad Heerarka: Cabbirka lebbiska, dhexroorka, iyo haynta dhammaan miisaannada

• Xakamaynta: Aan rinji lahayn, bir dabiici ah oo si gaar ah loo daweeyay

• Qiyaasta Miisaanka: 4, 6, 8, 10, 12, 16, 20, 24, 28, 32 kg

• Aqoonsiga: Nidaamka midabaynta caalamiga ah oo leh miisaan si cad loo calaamadeeyay

• Habaynta: LOGO gaar ah ayaa diyaar ah

Ku habboon

• Kettlebell Sport (Girevoy) Jimicsiga iyo Tartamada

• Sanduuqyada CrossFit

• Gyms-ka Ganacsiga & Istuudiyaasha Diirada Saaray Kor u qaadida Farsamada

• Guryaha Culus iyo Goobaha Garaashyada

• Jimicsiga soo noqnoqda ee sarreeya (Snatches, Nadiifinta, Jeexitaanka, Wareegga Dheer)