Tababarka xoogga ee dabaasha ee dhulka qalalan

Qorshaha dhulka qallalan ee la taaban karo ee dabaasha: Imisa fadhi toddobaadkii, waa maxay kor u qaadista iyo inta nooc ah, sida loo ilaaliyo garbahaaga, iyo waxa la cuno.

dabaasha waxay dhisataa adkeysi ka fiican ciyaaraha kale laakiin waxay leedahay hal dhibic oo daciif ah: wax walbo waxay ku dhacaan isla diyaarad, oo garbaha uu yahay mashiinka ugu weyn. 5 jeer toddobaadkii waad ku dabaalan kartaa oo waxaad si fudud u heli kartaa 60,000 ilaa 100,000 oo garaacis bishii, marwalba isla qaabka. Shaqada dhulka qalalan ma aha mid aad ku daaliso, laakiin waa mid aad ku hagaajinayso waxa biyaha aysan sameyn karin.

Waxa dabaasha ka baxsan

Biyaha ayaa ka saara culeyska saamaynta. Taasi waa mid aad u fiican kala-goysyada, laakiin waxay ka dhigan tahay in lafahaaga, xannibaadaha iyo xasilinta jirka aysan waligaa helin dhiirigelinta orodyahanada ama kor u qaadayaasha. Muuqaalka dabaasha caadiga ah sanado kadib wuxuu u egyahay sidan: Caloosha iyo laabta oo xoog badan, muruqyada daciifka ah ee dhexmara garbaha, jilibka iyo jilibka jilicsan, garbaha oo gudaha u wareegaya iyo dhabarka sare oo adag. Dryland waxay u jirtaa in ay dib u hagaajiso isku dheelitirkaas, wax kasta oo aad ku dhacdo.

Qaabka todobaadlaha ah

Laba kulan oo xoog ah toddobaadkii waa ugu yaraan waxa keena saameyn la qiyaasi karo. Saddexda waa ugu badnaan, oo kaliya haddii aad dabaasha shan jeer ama ka yar usbuucii oo aad seexato toddoba ilaa sagaal saacadood.

Dhererka: 40 ilaa 50 daqiiqo oo ay ku jirto kuleylka. In aad sii socoto wax badan ma iibsato marka laga reebo daal.
Meelaha lagu dhigo: xoogga kadib dabaasha isla maalintaas ama ugu yaraan lix saacadood oo u dhexeeya. Ka qaadista ka hor inta aan la dhigin tababarka ayaa burburinaya dareenkaaga biyaha.
Ka hor intaadan kulan la yeelan: fadhiga ugu dambeeya ee xoogga culus 72 saac kahor bilowga, ka dibna kooxaha iyo dhaqdhaqaaqa oo keliya.
Horumarinta: ku dar 2.5 kg kor u qaadista jirka sare ama 5 kg kor u qaadista jirka iyo kor u qaadista jirka oo keliya ka dib markii nooc kasta uu nadiif yahay laba toddobaad oo xiriir ah.

Waxbarashada, tirada dhabta ah

dhabarka iyo garbaha, fadhi kasta

Qalabka la isku duubay ama la isku duubay: 4 set oo 8 ilaa 10 jeer ah, marka ugu danbeysa waa adag laakiin farsamo ahaan waa nadiif.
Jiidista wajiga: 3 x 15, oo aad ku haysato hal ilbiriqsi marka gacmahaagu ay dhegahaaga ag joogaan.
wareegga dibadda ee xarkaha, lugta dhinacaaga ah: 3 x 12 ilaa 15 gacan kasta, iyadoo iska caabintu ay tahay mid fudud oo aan garbahaagu u soo jiidin dhegtaada.
kor u qaadida Y ee kursiga oo 30 darajo u leexan: 3 x 10 oo leh 1 ilaa 2 kg.

Lugaha iyo silsiladda gadaal, laba jeer usbuucii

Xiddigaha dhimashada ee reer Romania: 3 x 8 oo qiyaastii ah 60 ilaa 70 boqolkiiba waxa aad kor u qaadi karto hal mar.
Ku darista qoorta ee Bulgaariya: 3 x 8 lug kasta oo leh 8 ilaa 16 kg oo dumbbells ah, jilbaha oo ku dul jira cagaha.
kor u qaadida weylka taagan: 3 x 15 oo leh 3 ilbidhiqsi oo hoos loo dhigo. Tani waxay si toos ah ugu wareejineysaa meesha aad ka bilowdo iyo meesha aad ka jeeddo.

Baakada, 8 ilaa 10 daqiiqo dhamaadka

Dhismaha lakabka oo leh kor u qaadista gacanta iyo lugta ee is beddelaya: 3 x 30 ilbiriqsi.
Band Pallof oo saxaafada: 3 x 10 dhinac kasta, 2 ilbiriqsi oo aad ku sii fidiso.
Xayawaan dhintay: 3 x 8 dhinac kasta, si tartiib ah, dhabarka hoose oo dhulka ku fadhiya.

Garbaha: ka hortagga dhabta ah ee wax ku oolka ah

xanuunka garbaha waa sababta ugu badan ee ay dabaasha u seegi karaan waqtiyada ay ku dabaalanayaan. Waa dhif in ay sababto hal dhaqdhaqaaq oo xun; badanaa waa isku darka mugga, farsamada iyo xasilloonida daciifka ah.

Ha kordhin mugga toddobaadlaha ah in ka badan 10 boqolkiiba. Boodka 15 ilaa 25 kiiloomitir usbuucii waa qalab caadi ah oo dhibaato lagu helo.
Ku dar 10 ilaa 15 boqolkiiba 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 wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadada wadarta wadarta wadada wadarta wadarta wadarta wadada.
Ku diirsada ka hor intaadan gelin: 5 daqiiqo oo shaqo ah, wareegga dibadda iyo wareegga sare, 10 ilaa 15 jeer mid kasta.
neefsashada labada dhinacba, mar kasta oo sadexaad oo garaacis ah, waxay si siman u kala qaybinaysaa culeyska labada garbo.
Haddii gacantaadu ka gudubto xadka dhexe ee jirkaaga marka aad soo gasho, garbaha ayaa ku bixinaya dhib kasta. Waxan ku hagaajinayaa tababare, ma ahan in la sameeyo waxyaabo badan.

Cuntada iyo dareeraha

Ma dareentid inaad biyaha ku dhidid, sidaas darteed dabaasha ayaa inta badan ku dhamaada barashada biyo la'aan kadibna daalka ku eedeeyaa tirada tababarka.

Waxyaabaha dareeraha ah: 400 ilaa 600 ml saacaddii tababarka, oo la cabbo 10 ilaa 15 daqiiqo kasta dhalo ku taal dhamaadka wadada.
Baraha borotiinka: 1.6 ilaa 2.0 g halkii kiilo oo miisaanka jirka ah maalintii. 70 kg oo ah 112 ilaa 140 g, oo loo qaybiyo afar cunto oo 25 ilaa 40 g ah.
Carbohydrate: 5 ilaa 7 g halkii kiiloogaraam maalintii toddobaadyada ay jirto tiro badan oo cunto ah. 3g ka hooseeya waxaad heleysaa daal aan maalin nasasho ah ka baxsan karin.
Ka dib markii la qabtay kulan subaxnimo ah: 40 ilaa 60 g oo ah carbohydrate iyo 20 ilaa 30 g oo ah borotiinka saacadda ugu horreysa, ka hor dugsiga ama shaqada.
Laba litir oo biyo ah maalintii oo aan tababarka ahayn waa heer macquul ah, inkastoo biyaha cad ay yihiin tilmaamo ka fiican xisaab kasta.

Goorta la raadsado dhakhtar

xanuunka garbaha oo soconaya muddo ka badan laba ilaa saddex toddobaad inkastoo uu yaraaday mugga ama xanuun habeenkii ku toosiya.
Xanuun, xanaaq ama daciifnimo gacanta ama gacanta.
xanuunka dhegta, qulqulka ama dareenka xannibaadda oo soconaya in ka badan hal ama laba maalmood dabaasha kadib.
Qosol, neefsashada ama neefta la'aan 5 ilaa 10 daqiiqo tababarka kadib, gaar ahaan barkadda lagu dabaalo.
Daal ka badan laba ilaa saddex toddobaad oo ay weheliso dhac, dabacsan ama cunto la'aan, iyo dumarka oo ay weheliso caadada badan; waxaa haboon in la hubiyo tirakoobka dhiigga, birta iyo qanjirka 'thyroid'.
xanuunka laabta, qufaca ama dareenka garaaca wadnaha ee aan hagaagsanayn: waa mid deg deg ah, oo ha ka baxsan biyaha ilaa lagaa baaro.

Qoraalka gaaban

Laba ilaa saddex kulan oo xoog ah usbuucii, 40 ilaa 50 daqiiqo midkiiba, marnaba ka hor inta aan la qabsan tababar.
Waxqabadka jiidashada iyo dharka la isku xiro ee fadhi kasta: safka 4 x 8-10, jiidashada wajiga 3 x 15, wareegga dibadda 3 x 12-15.
Kordhi mugga barkadda ugu badnaan 10 boqolkiiba usbuucii oo ka dhig qasabadaha ka hooseeya 15 boqolkiiba mugga guud.
1.6 ilaa 2.0 g oo borotiinka ah halkii kiilo maalin kasta, iyo 400 ilaa 600 ml oo dareere ah saacaddiiba barkadda.
Garbaha xanuunaya muddo ka badan laba ilaa saddex todobaad ama habeenkii xanuunaya, wuxuu u socdaa dhakhtar halkii uu ku tegi lahaa shaqo kale oo kooxda ah.