Dan Reynolds, hoggaamiyihii heesta Imagine Dragons, wuxuu lahaa xilli uusan jir ahaan ku jirin qaab sare. Isaga oo aan rabin in uu tafaasiil dheeraad ah ka bixiyo, Dan waxa uu la ildaran yahay cudur la yidhaahdo Ankylosing spondylitis, kaas oo si xanuun badan u saameeya laf dhabarta. Waxa la ogaaday bilawgii xirfadiisa muusiga, laakiin wuu u halgamay si aanay macnaheedu ahayn dhamaadka himilada riyada.
In kasta oo ay dhibaatooyin caafimaad qabaan, Dan waxa uu ka war helay hab nololeedka wanaagsan waxana uu helay qaabkii ugu sarreeyay isaga oo ku mahadsan tababare Brad Feinberg. Layliyada ku badan hab-dhaqanka fannaanka waa gebi ahaanba shaqeynaya: maydlift, jimicsiga kettebell, jiidashada, caloosha isometric…
Waxaan ku baraynaa qaar ka mid ah leyligan si aad fikrado u qaadato oo aad ugu darto tababarkaaga. By habka, sidoo kale lagu daray fadhiyada wadnaha, laakiin hab laga tiro badan yahay.
https://www.instagram.com/p/BkvFy9tAgML/?taken-by=danreynolds
Layliga muhiimka ah ee tababarka Dan Reynolds
Fadhiga Bulgaariya
https://www.instagram.com/p/BkVzGXnBdIq/?taken-by=thor345622
Kettlebell si loo xoojiyo gacmaha
Isticmaal Kettlebell tababarka waa guul. Waa shay kuu ogolaanaya inaad samayso jimicsiyo badan, sida midka ka muuqda muuqaalka. Waxa uu ina barayaa laba nooc: Kor u qaadista miisaanka garabka ama kaliya oo la gaabiyo biceps-ka. Waa inaad si gaar ah uga taxadirtaa dhaqdhaqaaqa, waxaad dhaawici kartaa dhabarka hoose ama scapulae haddii aadan xoog ku bixin caloosha.
https://www.instagram.com/p/Bj8Ve2iAE0_/?taken-by=thor345622
Crunches isometric
Marka la eego cudurka Dan Reynolds, waxa fiican in la sameeyo crunch isometric si loo xoojiyo xuduntaada. Looma baahna in la sameeyo malaayiin qolof ah si loo yeesho calool qeexan oo xooggan, diiradda saar jimicsiga saxda ah oo ka taxadar cuntadaada si aad u yareyso boqolkiiba dufanka jirka.
https://www.instagram.com/p/Bj0SajBgrZn/?taken-by=thor345622
Miisaan culus
https://www.instagram.com/p/BjGarZqAxj7/?taken-by=thor345622
Qaadista Miisaanka, Doonista, Dip Triceps, iyo Kor u qaadida Turkiga
Halkan waxa aad ku haysaa hab joogto ah oo kaamil ah si aad u tababarto jidhka oo dhan hal kulan oo tababar ah. La qabso awooddaada jireed. Ma aha in la kordhiyo miisaan badan ama la sameeyo saacad doon doon, tayada had iyo jeer way ka fiican tahay tirada. Waxaad samayn kartaa sanduuqa triceps-ka adiga oo ku caawinaya mashiinka jiidista, tusaale ahaan. Oo wiishka Turkiga waxaa lagu samayn karaa miisaan fudud ilaa aad ka barato farsamada qaadista.
https://www.instagram.com/p/BjEb4eEAK1X/?taken-by=thor345622
Tababarihiisa wuxuu ku daraa jimicsiyada qarxa sida orodka iyo boodada santuuqa, laakiin wuxuu ku nuuxnuuxsaday inuu doorbidayo farsamo wanaagsan oo la sameeyo halkii uu ka gaadhi lahaa awoodiisa ugu badan.