Xadhigyo Dagaal: Waxyaabaha ay sameeyaan, sida loo isticmaalo iyo cidda ay u qalanto

Xadhigga dagaalka waxay u muuqdaan kuwo muuqda fiidiyowga, laakiin sababta dhabta ah ee loo isticmaalo waa mid aad u caajis ah: waxay wadnahaaga ka dhigaan inuu ka badan yahay 160 qiyaastii 30 ilbiriqsi halka jilbaha iyo lafdhabartaada ay si dhib yar u ogaadaan. Taasi waxay ka dhigeysaa inay yihiin qalab lagu tababaro, ee aan ahayn mid lagu dhiso muruqyada. Waa tan waxa ay dhab ahaantii sameeyaan, sida loo qabto loona dhaqaajiyo, iyo cidda ay tahay inay dhibto.

Waxa xadhkaha dagaalka ay dhab ahaantii sameeyaan

Ma kor u qaadi doontid xadhkaha. Waad abuureysaa hir u socda barxadda iyo gadaasheeda, iska caabintu waxay ka timaadaa daalka xadka iyo sida ugu dhakhsaha badan ee aad u dhaqaajiso. Natiijada wax ku oolka ah ayaa ah in ma khiyaameyn kartid waqtiga hoos u dhig oo hirku wuu baaba'ayaa halka qof walba uu arki karo.

Xaaladaha jirka waxay u badan tahay in ay tahay shaqo aan qaboojin oo ku saabsan jirka sare oo leh dadaal wadnaha oo aad u sarreeya. Kharashka tamarta inta lagu jiro kala-goysyada xarigga ayaa caadi ahaan u dhexeeya 8 iyo 12 kcal halkii daqiiqo ee shaqada loogu talagalay qof miisaanka 80 kg ah, qiyaastii isla kala-goysyada socda 6 min / km, marka laga reebo saamaynta dhulka. Dadka aan tababarka lahayn waxay gaaraan 85-90% wadnaha ugu badan 30 ilbidhiqsi gudahood.

Waxyaabaha aanay sameyn: dhisida muruqyo macno lehwaa wax aad u fiican . culeyska ayaa aad uga fudud in uu ku dhaco. Garbahaaga iyo gacmahaagu way guban doonaan, laakiin taasi waa adkaysi, ma ahan koritaan.

Qalabka iyo qalabka

• Dhererka: 9, 12 ama 15 m (30, 40 ama 50 ft). Xadhiggu wuxuu ku kala laabtaa badhka ka sarreeya barroosinka, sidaa darteed 15 m waxay ka dhigan tahay qiyaastii 7.5 m oo dherer shaqo ah oo gacanta ku jirta. Taasi waa heerka jimicsiga; 9 m waxay ku habboon tahay meelo yaryar waxayna bixisaa hir gaaban oo dhakhso badan oo leh gacmo badan.
• dhexroor: 38 mm ama 50 mm. Dadka intooda badan 38mm waa go'aanka saxda ah. Xadhigga 50mm wuxuu inta badan ku adkeynayaa qabashada wuxuuna dilaa gacmahaaga ka hor inta uusan qalbigaagu bilaabin.
• Miisaanka: Xadhig 15 m x 38 mm ah wuxuu miisaankiisu yahay qiyaastii 13-15 kg; dherer isku mid ah oo 50 mm ah wuxuu socdaa 22-27 kg.
• Xidhmo: qodxan, qodxan darbiga ah ama miisaan ugu yaraan 40-50 kg ah. Markaad istaagto booska bilowga ah xadka wuxuu u baahan yahay 1-1.5 m oo dabacsan. Haddii ay adagtahay, hirku wuu dhintaa.
• Dusha sare: caag ama caws. Baakadaha iyo asfaltu waxay ku dhex qasi doonaan dhowr bilood gudahood.

Farsamada: booska aasaasiga ah

1. Lugaha waa mid cagaha u ballaaran ama waxoogaa ka ballaaran, cagaha ayaa waxoogaa ka soo baxay.
2. Jilibka waa la foorariyaa 20-30 darajo, bowdada waxoogaa dib ayey u dhacdaa. Tani waa qaab ciyaareed, ma aha mid la jiifsan karo.
3. jirka kor u taagan, laabta hoos u dhacday, caloosha la taagay sida haddii aad filayso in lagaa garaaco.
4. dhamaadka u qabso sida marmar. Qabashada dhimashada ayaa kala jaraysa qalabkaaga.
5. Dhaqdhaqaaqa wuxuu ka yimaadaa garbaha iyo garabka; curcurka ayaa dhexdhexaad ah.

Xeerka ugu muhiimsan: ha haysan neeftaadawaa wax aad u fiican . Dadku waxay si dabiici ah u hoos u dhigaan oo ay luminayaan xawaaraha 15 ilbiriqsi gudahood. Neefsashada si joogto ah u samee, ku dhawaad hal neef 3-4 jeer.

Saacadaha kala beddelaya

Gacmaha kor iyo hoos u kala wareega, ballaadhinta 30-40 cm. Hadafku waa laba hir oo siman oo gaadhaya barroosinka. Tani waa dhaqdhaqaaqa aasaasiga ah iyo meesha aad ka bilowdo.

Saacadaha laba jibbaarka ah

Labada gacmood oo isku dhafan, ballaadhinta 40-60 cm. si adag ugu dhaji jirka maxaa yeelay ma jirto dheelitir, marka calooshaada waa inay sii xasilloon tahay.

Xiddigaha is-dhaafsiga

Gacmaha kor u qaad, kadibna waxaad ku riixdaa xadka dhulka jirkaaga oo dhan. Jilibka oo furan oo xiran, sida kubbadda daawooyinka. dhaqdhaqaaqa ugu qaalisan ee tamarta: 10 celcelis waa ku filan tahay si aad u dareento farqiga.

Wareegaha

Gacmaha waxay ku duubayaan wareegyo 40-50 cm dhexroor ah, gudaha ama dibadda. Tani waa midda kaliya ee si dhab ah u culeysaysa cufanka wareegga, marka ku dheji 15-20 ilbiriqsi.

Duulimaadyada dhinaca dhinaca ah

Xadhiggu wuxuu u dhaqaaqaa bidix iyo midig dabaqa oo dhan halkii uu kor iyo hoos u dhaqaaqi lahaa. Garbaha way ka fudud yihiin, dhinaca qallalka way ka adag yihiin.

Khaladaadka aad inta badan aragto

• Qeybaha aad u dheer. 60 ilbiriqsi oo la soo dhigay waxay u badan tahay in 30kii ilbiriqsi ee ugu dambeeyay ay yihiin kuwo aan la xakameyn oo aan lahayn mawjad. 15-30 ilbiriqsi.
• Lugaha la xidhay. Haddii jilbaha aysan dhaqaajin garbaha ayaa wax walba nuuga.
• Xadgudubka xad dhaafka ah. Gacmaha hore ayaa ka hor tagaya sanbabada, sanbabada ayaa ah waxa muhiimka ah.
• Garbaha oo dhegaha u soo dhaadhacaya. Garbaha hoos u dhig ama qoortaada ayaa ka bixin doonta.
• aad ugu dhow taagan xadka. Ma jiro wax la isku dhejiyo macnaheedu waa ma jiro hirar, kaliya waa la isku dhufo.

Xeerarka la taaban karo

mid ka dooro oo u socodsii 4-6 todobaad ka hor intaadan wax isbedelin.

Bilowga, 2-3 toddobaad ee ugu horeeya

15 ilbiriqsi oo shaqo ah, 45 ilbiriqsi oo nasasho ah, oo kaliya hirarka isbeddelaya, 6 wareeg oowaa wax aad u fiican . lix daqiiqo oo dhan, laba jeer usbuucii, dhamaadka kalfadhi.

Xirmooyinka

20 ilbiriqsi oo shaqo ah, 40 nasasho ah, 8-10 wareegyood, wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareegga wareega ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware ware 8 ilaa 10 daqiiqo oo dhan, 2-3 jeer usbuucii.

Qalabka dhammaystirka shaqada xoogga kadib

30 ilbiriqsi oo shaqo ah, 30 nasasho ah, 5 wareeg oo, kaliya waa la garaacayaa. Shan daqiiqo oo waa la dhammeeyaa.

Wareegga isku dhafan

10 dhagxaanta, kadibna 20 ilbiriqsi oo hirar is beddelaya, kadibna 10 jir-dhimis. 5 wareeg oo, 90 ilbidhiqsi oo nasasho ah wareega.

Xadka ugu badan ee todobaadle ah waa qiyaastii 30-40 daqiiqo oo shaqo xadhko ah. Marka ay garabkaagu bilaabaan inay ka cabanayaan oo ay soo noqoshadu noqoto mid siman.

Cidda ay mudantahay.

Waxaa mudan in la siiyo: dadka jilbaha ama lugaha ku xanuunsan ee aan u dulqaadan karin orodka iyo boodida; ciyaaraha dagaalka iyo duulimaadka, halkaas oo xoogga gacanta si toos ah loo wareejiyo; qof kasta oo leh 10 daqiiqo oo lacag la'aan ah oo doonaya jimicsi wadnaha oo aan saameyn lahayn. Sidoo kale waxay ku guuleysataa meel ay ku jirto marka ay tahay -5 ama +35 meel banaanka ah oo ay socodka ka baxsan tahay miiska.

Uma qalmo haddii xoogga ama cabirka ay yihiin hadafka squats, deadlifts iyo press ma beddeli karaan halkan. sidoo kale iska dhaaf haddii aad leedahay barxadda ama barxadda oo bararka ku jira, maxaa yeelay tani waa qaab soo noqnoqda oo leh kumanaan soo noqnoqoshada bishii. mana aha tababarkaaga kaliya ee ku habboon: ma jirto wax lugta lagu soo jiito oo aan la soo jiidin dhabarka.

Xeerka shaqada: Xadhigga dagaalka ayaa bedelaya xawaaraha orodka ee ma aha barbells.

Goorta la raadsado dhakhtar

Xadhiggu wuxuu si dhakhso leh u kordhiyaa garaaca wadnaha, marka taxaddarrada caadiga ah ee shaqada kala-goynta ee xoogga leh ayaa khuseeya:

• xanuunka ama cadaadiska laabta, neefta oo aan ku habooneyn dadaalka, madax xanuun ama quus inta lagu jiro ama ka dib markii la joojiyo oo la arko dhakhtar isla maalintaas.
• Xanuunka garbaha oo soconaya in ka badan 2 todobaad, oo habeenkii kaa toosiya ama aad gacantaada kor u qaadi weydo, waxay u baahan tahay baaritaan, ma ahan sugitaan dheeraad ah.
• Xanuun ama daciifnimo gacmaha oo aan ka badneyn dhowr daqiiqo kadib markii la isticmaalay.
• Cudurada wadnaha ee la ogyahay, cadaadiska dhiigga oo aan la xakamayn karin (tusaale ahaan, si joogto ah kor u dhaafaya 160/100), uurka, ama qalliin dhawaan la sameeyay garbaha la hadal dhakhtarka si aad u ogaato inta aad xadka u qaadanayso.
• Haddii aad ka weyn tahay 40 sano oo aadan tababar sameynin in ka badan sanad, waxaa macquul ah in aad baaritaan guud sameyso inta aadan tababarka sameynin.

Qoraalka gaaban

• Xadhigga dagaalka waa wadnaha oo saameyn yar leh: 8-12 kcal halkii daqiiqo ee shaqada iyo 85-90% heerka wadnaha ee ugu badan nus daqiiqo gudahood.
• Dadka badankood xadhkaha midig wuxuu dhererkiisu yahay 12-15 m oo dhumucdiisuna tahay 38 mm, iyadoo 1-1.5 m ay ka baxsan tahay barroosinka.
• 15-30 ilbiriqsi oo isku xigta, 6-10 wareeg, 2-3 jeer usbuucii, wadar ahaan 30-40 daqiiqo oo shaqo xadhko ah usbuucii.
• jilbaha la jeexjeexay, qabashada jilicsan, neefsashada jilicsan taas oo hagaajineysa 90% farsamada xun.
• Waxba kama dhisaan waxna kama beddelaan wax kor u qaadis ah, marka u daawee sida wax lagu daro, ma aha barnaamij.