Sida Loo Kordhiyo Faa'iidadaada Leadman Fitness Bench

Ku bilow safarka jimicsiga isbeddelka leh ee Leadman Fitness Fitness Bench, oo ah qalab kala duwan oo loogu talagalay in lagu xoojiyo si aad u gaarto himilooyinkaaga fayow. Kursigani waa albaabkaaga furitaanka xoog weyn, cufnaanta murqaha, iyo dabacsanaanta, taasoo awood kuu siinaysa inaad sawirto qaabka aad u malaynayso.

II. Dejinta iyo meelaynta kursiga

Isku-dubbari oo hagaaji kursigaaga jimicsiga si waafaqsan tilmaamaha lagu siiyay, adoo hubinaya xasilloonida iyo raaxada. Dooro xaglaha iyo boosaska ugu fiican ee jimicsi kasta, oo ku saleysan yoolalka jimicsigaaga iyo kooxaha murqaha ee la beegsanayo. Ilaali qaabka iyo qaabka saxda ah inta lagu jiro jimicsigaaga si aad u kordhiso waxtarka ugana hortagto dhaawacyada.

III. Layliga jidhka sare

Barbell Bench Press:- Lie on the bench with your feet flat on the floor and grip the barbell slightly wider than shoulder-width. - Lower the barbell to your chest, then press it back up to the starting position. - Perform 3-4 sets of 8-12 repetitions.

Hoos kadhagayso Dumbbell Press:- Adjust the bench to an incline position and hold a dumbbell in each hand. - Lie back on the bench with your feet flat on the floor and press the dumbbells towards each other. - Perform 3-4 sets of 10-15 repetitions.

Diid Dumbbell Duulimaadka:- Adjust the bench to a decline position and hold a dumbbell in each hand. - Lie back on the bench and lower the dumbbells down to your sides. - Perform 3-4 sets of 12-15 repetitions.

Kordhinta Triceps:- Sit on the end of the bench with your feet flat on the floor. - Hold a dumbbell in one hand and extend your arm back behind your head. - Perform 3-4 sets of 10-15 repetitions on each arm.

Garabka riix:- Adjust the bench to an upright position and hold a dumbbell in each hand. - Position the dumbbells at your shoulders and press them overhead. - Perform 3-4 sets of 8-12 repetitions.

IV. Jimicsiga Jidhka Hoose

Lugaha riix:- Sit in the leg press machine and place your feet on the platform. - Push the platform forward to press the weight upward. - Perform 3-4 sets of 10-15 repetitions.

Curls- Lie on the back of the bench with your feet elevated on the leg curl bar. - Pull the bar towards your glutes to engage your hamstrings. - Perform 3-4 sets of 10-15 repetitions.

Dibi ayaa kor u qaada:- Stand on the edge of the bench with your feet flat on the floor. - Raise up onto your toes and lower back down. - Perform 3-4 sets of 15-20 repetitions.

V. Jimicsiyada Muhiimka ah

Fadhi-ku-xigeenka:- Lie on the back of the bench with your knees bent and feet flat on the floor. - Cross your arms over your chest and sit up, engaging your core. - Perform 3-4 sets of 15-20 repetitions.

Looxyo:- Position yourself on the bench with your elbows and forearms on the surface. - Hold your body in a straight line from head to heels. - Perform 3-4 sets of 30-60 seconds.

Maroojin Ruush:- Sit on the bench with your feet off the floor. - Hold a weight plate or dumbbell in front of your chest and twist your torso from side to side. - Perform 3-4 sets of 15-20 repetitions.

Lugaha oo kor u kaca:- Hang from the bar on the bench and raise your legs straight up until parallel to the floor. - Perform 3-4 sets of 10-15 repetitions.

VI. Layli heer sare ah

Kursiga Kursiga:- Stand facing the bench and grab the bars at shoulder-width. - Dip down and press back up, focusing on engaging your triceps. - Perform 3-4 sets of 8-12 repetitions.

Riixitaanka Plyometric:- Place your hands on the bench at shoulder-width. - Lower your chest towards the bench, then explosively push back up, clapping your hands together. - Perform 3-4 sets of 10-15 repetitions.

Kordhinta dambe oo leh Xargaha iska caabinta:- Stand in front of the bench and attach resistance bands to each end. - Grab the handles and raise your arms out to the sides, engaging your shoulders. - Perform 3-4 sets of 10-15 repetitions.

VII. Qorshaha Tababarka

Bilow:- Perform 2-3 workouts per week - Choose 2-3 exercises per workout - Start with 2-3 sets of 10-15 repetitions - Rest for 60-90 seconds between sets

Dhexdhexaad:- Perform 3-4 workouts per week - Choose 4-5 exercises per workout - Increase weight or resistance by 5-10% per workout - Rest for 60-90 seconds between sets

Sare:- Perform 4-5 workouts per week - Choose 5-6 exercises per workout - Train to failure on the last set of each exercise - Rest for 30-60 seconds between sets

VIII. Nafaqada Faa'iidada Ugu Fiican

Kordhi koritaanka murqahaaga adiga oo jidhkaaga ku shidaya nafaqooyinka saxda ah. Ujeedo saamiga nafaqeeyayaalka yar ee:

• Protein: 1.6-2.2 garaam halkii kiilo ee miisaanka jidhka
• Carbohydrates: 4-6 garaam halkii kiilo ee miisaanka jidhka
• Dufan: 1-1.2 garaam halkii kiilo ee miisaanka jidhka

Ku dar ilaha borotiinka caatada ah, karbohaydraytyada adag, iyo dufanka caafimaadka qaba ee cuntadaada. Tixgeli inaad la tashato cunto yaqaanka diiwaangashan hagitaan shakhsi ahaaneed.

IX. Soo kabashada iyo dayactirka

Nasashada iyo soo kabashada ayaa muhiim u ah koritaanka murqaha. U oggolow jidhkaaga inuu ku bogsado adigoo seexanaya 7-9 saacadood habeen kasta. Ka qayb qaado dhaqdhaqaaqyada soo kabashada ee firfircoon, sida socodka ama dabaasha, maalmaha aan jimicsiga ahayn. Ku dar farsamooyinka fidinta iyo xumbo-wareejinta si loo hagaajiyo dabacsanaanta loona yareeyo xanuunka. Si joogto ah u nadiifi oo u ilaali kursiga jimicsigaaga si aad u hubiso waxqabadka ugu fiican.

X. Gabagabo

Ku fur kartidaada fayow ee Leadman Fitness Bench. Markaad ku darto qalabkan la taaban karo ee joogtada ah, waxaad dhisi kartaa xoog, cufnaanta murqaha, iyo dabacsanaanta. Xusuusnow inaad mudnaanta siiso qaabka habboon, nafaqada, nasashada, iyo soo kabashada si aad u kordhiso guulahaaga. Gal safarkaaga fayow maanta oo marqaati ka noqo awooda wax badalka ee Leadman Fitness Bench.

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