Qeybta Bulgaariya ee loo yaqaan 'Spart Squat': Imisa qaybood iyo sida loo sameeyo

Qalabka la kala qaybiyay ee Bulgaariya waa mid ka mid ah qaabkii ugu yar ee kor u qaadista ee culeyska fudud uu u shaqeeyo shaqada culus laba dumbbell oo 12 kg ah ayaa ku siin kara fadhi adag oo ka badan 80 kg oo dhabarkaaga ah. Dhibaatadu waxay tahay in dadka intooda badani ay ku shaqeeyaan autopilot: qaar waxay ku guuldareystaan mar kasta, kuwa kalena waxay sameeyaan saddex nooc oo dabacsan sanado. Halkan waxaa ah qaab dhismeed la taaban karo oo loogu talagalay qaybaha, soo noqnoqoshada iyo miisaanka lagu daro.

Qalabka ayaa go'aamiya wax kasta oo kale.

ka hor inta aan la helin tirooyinka, hel booska saxda ah. Marka la sameeyo qalad, kiilo kasta oo dheeri ah waxay ku dhacdaa jilbaha halkii ay ka noqon lahayd muruqyada.

• Dhererka kursiga: 30-45 cm. Marka aad ka sarreyso 50 cm dadka badankood waxay lumiyaan isku dheelitirka waxayna si aad ah u fidinayaan garabka garabka ee lugta dambe.
• Dhererka qaabka: Cagta hore 609090 cm oo ka horreysa kursiga. Hoos ka eeg: jilbaha hore wuxuu ku fadhiyaa meel u dhow bartamaha cagaha, oo lugta cagaha ay si fudud u sii jeeddo.
• Lugaha dambe: cagaha sare ee kursiga fadhiga, ama cagaha sare ee cagaha ku taagan haddii ay taasi kugu habboon tahay. Ma jiro jawaab sax ah, kaliya jawaab raaxo badan.
• Qoto dheer: jilbaha dambe 255 cm dhulka ka sarreeya. Haddii aadan gaadhi karin adigoon dhinaca u jeedin, hoos u dhig masaafada oo ku dadaal dhaqdhaqaaqa.
• Dhinaca jirka: 10-20 darajo u jiifso si aad u jeediso garabka, toosna u joog si aad u jeediso garabka.

Imisa nooc iyo celcelis

Tirada waxay ku xiran tahay meesha kor u qaadista ay ku fadhiisato fadhigaaga, ma ahan sida aad u qaadaneyso. si weyn waa inaad tahay.

Bilowga (6-8 toddobaad ee ugu horeeya)

233 set oo lug kasta ah, 81010 repetitions, miisaanka jirka ama 2×4 kg dumbbells. Toddobaadkiiba laba jeer. 90 ilbidhiqsi oo nasasho ah oo lugta u dhexeysa, 2 daqiiqo oo kala duwan. Hadafku waa xakamaynta, ma aha daalka 10ka mar waa inay isku mid ahaadaan.

Sida jimicsiga cagaha ugu weyn

344 set oo lug kasta ah, 61010 repetitions, 23 daqiiqo oo nasasho ah. waa waxa aad sameyso marka aad ku bilowdo fadhiga fadhiga ee Bulgaariya marka aad ku jirtid dhabarka ama bar.

Sida qalabka lagu dhejiyo ka dib markii la dhigo jiifka ama la dhigo cagaha

23 set oo lug kasta ah, 101515 repetitions, 609090 seconds oo nasasho ah. culeys yar, xawaaraha gaabis ah: 2 ilbidhiqsi hoos, hakad gaaban oo hoose, dhaqso.

Toddobaadkiiba tirinta 488 nooc oo lug kasta ah kaliya kor u qaadistaas. Wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadada wadada wadarta wadarta wadada wadada wadada wadada wadada wadada wadada wadada wadada wadada wadada wadada wadada wadada wadada wadada wadada wadada wadada wad 20 kulan ka badan, dad aad u yar ayaa soo kabta iyagoo aan la qabsan xanuunada kale ee tababarka.

U dhow in ay dhacdo: ka tag 13 dib u soo noqoshada oo keyd ahwaa wax aad u fiican . Ku guuldareysiga halkan dhif ayaa ku soo kordha muruqyada, iyo inta badan waxay ku soo kordhisaa farsamo aan fiicnayn labadii soo noqnoqoshadii ugu dambeysay iyo saddex maalmood oo xanuun ah.

Sida loo horumariyo

Isticmaal isbeddelka laba jibbaarka ah: marka hore waa la kordhiyaa celceliska, marka labaad waa la kordhiyaa miisaanka.

1. Dooro kala duwanaansho, tusaale ahaan 3 nooc oo 81212 jeer ah.
2. isku xidh ilaa saddexda nooc ay gaaraan 12 jeer, labada lugaha.
3. Ku dar 22.52,5 kg halkii gacan oo hoos ugu dhigo 8 jeer.
4. Ku celi wareegga.

Markaad bilowdo:

• Miisaanka jirka, gacmaha xor ah: laga bilaabo 3x8 ilaa 3x15.
• Hal gacan oo la qabto laabta ama laba gacan oo fudud oo culeyskoodu yahay 2x68 kg.
• Laba dumbbell, 2 x 10 x 16 kg.
• Xadhigga dhabarkaaga ku jira marka laba 20 kg oo dumbbell ah ay dhibaato ku noqdaan qabashada halkii ay dhibaato ku noqon lahaayeen lugta.

Heerka dhabta ah: 22.52,5 kg halkii halbeeg 23 todobaad kasta lixdii bilood ee ugu horeysay. Taasi waa qiyaastii 1218 kg oo culeys lagu daray qofkii gacanta ku haya lix bilood, waa koror weyn marka loo eego meesha aad ka bilowday. Intaas kadib, waxaad filan kartaa 23 boodbood sanadkii, waana caadi.

Marka culeyska uu istaago, u wareeji kala duwanaansho kale: hal mar oo dheeraad ah oo lagu soo celiyo hal set, hal set oo dheeraad ah toddobaadkii, 1 ilbiriqsi oo joogsi ah oo hoose ama 233 cm oo qoto dheer.

Tusaale ahaan 12 toddobaad

• Toddobaadka 1-4aad: 3 set oo 8 jeer oo lug kasta ah oo aad kor u qaadi karto 111212 jeer. Laba kalfadhiyood usbuucii.
• Toddobaadka 5-8aad: 3 × 10, culeyska +2.5 kg marka la barbar dhigo usbuuca 4.
• Toddobaadka 9-12: 4 × 8, culeyska +2.5 ilaa +5 kg. setkii ugu dambeeyay ee hal mar oo ah mid ka mid ah kuwa keydka ah.
• Toddobaadka 13aad: 2 set oo xNUMX oo ah nuska culeyska, ka dibna bilow wareegga xiga ee toddobaadka 10aad ee culeyskaaga.

Khaladaadka caadiga ah

• Qaab dhismeedka aad u gaaban: jilbaha ayaa ka sii gudbaya suulka, bowdada ayaa kor u kacda, hore ee jilbaha ayaa gubanaya. Ka hor inta aanad ka bixin cagaha hore 101515 cm.
• Waxaan ka riixayaa lugta dambe. Lugaha dambe ayaa isku dheelitiraya, ma shaqeeyaan.
• tirada wakiilada ee kala duwan ee bidix iyo midig. Marwalba tababarka lugta daciifka ah marka hore, ka dibna la jaanqaadi midka xoogga badan marnaba ka badin.
• 3 set oo 6 ah oo toddobaad gudahood ah. Kordhinta mugga toddobaadlaha ah ugu badnaan 20%

Goorta la raadsado dhakhtar

Xanuunka muruqyada waxaa la filayaa 24-72 saacadood tababarka kadib. Kuwaas ma aha:

• xanuunka jilbaha oo ka sii daran 5-7 maalmood oo aan ka tagin marka aad jartid culeyska.
• Bararka oo bararka ka soo baxa, ama dareenka ah in bararka uu hoos kaaga dhaco.
• xanuunka qoorta ama qoorta oo soo muuqda inta lagu jiro socodka caadiga ah ama habeenkii.
• Qaniinyada, xasaasiga ama daciifnimada lugta.

Xaaladahaas, la tasho dhakhtar ama dhakhtar dhaqameed ka hor intaadan sii wadin wareegga. Haddii aad qabtid dhaawac xidid ama xashiishad, la heshiiso dhererka ugu fiican ee aad ku shaqeyn karto dhakhtarkaaga ka hor intaadan ku shaqeyn.

Qoraalka gaaban

• Qalabaynta: kursi 304545 cm, cagaha hore 609090 cm hore, jilbaha dambe 25 cm dabaqa ka fog.
• 344 set × 610 repetitions sida kor u qaadida ugu weyn, 23 × 101515 sida qalab, 48 set halkii lug toddobaadkiiba.
• 1 3 mar oo kale ku sii hayso halkii aad ku tababartay guuldarro.
• Horumarinta laba jibbaarka ah: kor u kaca 12 jeer oo isku xigta, ka dibna ku dar 22.52.5 kg halkii dumbbell oo hoos ugu dhac 8 jeer.
• xanuunka jilbaha oo ka daran toddobaad, bararka ama qaniinyada tag dhakhtarka, ha u tagin qaybta soo socota.