JOHN A. DAVIS QOYSKA YMCA
XARUNTA JIRDHISKA EE AAN KU JIRNO
Soo hel qalabkeena jimicsiga ee dhameystiran ee tababarka xoogga ee casriga ah, qalabka wadnaha iyo xididdada dhiigga oo loogu talagalay inay taageeraan tallaabo kasta oo safarkaaga jirdhiska ah.
Su'aalo? La xiriir Karen Prorok kprorok@ymcasd.org.
SAHMI QALABKEENA
Wadnaha iyo Dulqaadka
- 9 Mashiinka Treadmills-ka Jirdhiska Nolosha
- 5 Ellipticals-ka hore
- 2 Baaskiiladaha Baaskiilka ee Masraxa
- 6 Baaskiiladaha Ka Hortagga ah
- 3 Baaskiiladaha Toosan ee Precor
- 1 Peloton
- 2 Mashiinka Tallaabooyinka Jirdhiska Nolosha
- 2 Tababarayaasha Dhaqdhaqaaqa La-qabsiga ee Precor (AMTs)
- 2 Tababarayaasha Jimicsiga Nolosha
- 1 Rower-ka Concept2
- 2 Tababarayaasha Isku-dhafka ah ee Octane Recumbent
- 1 Wareegga Gacanta ee Jirka Sare ee Matrix
- 1 Wareegga Gacanta ee Jirka Sare ee TechnoGym
Xoogga Dubberka iyo Miisaanka Bilaashka ah
- Dumbbells oo u dhexeeya 1 ilaa 100 lbs
- Barbells oo u dhexeeya 25 ilaa 115 lbs
- Ulaha miisaanka leh oo u dhexeeya 6 lbs ilaa 15 lbs
- Qalabka Miinada Dhulka lagu aaso
- Raafka Awoodda Xamaaradaha
- Madal Deadlift Xoog Hammer ah
- Mashiinka Xoogga Xameyska Smith
- Riix Lugta oo leh Xariiq Xoog leh oo Dubbe ah
- Xarunta Saxaafadda ee Kursiga
- Baarka Dabinka
- Baarka Laablaabashada EZ
- 3 Barbells-ka Saldhigga Saxaafadda ee Bench, Power Rack, iyo Deadlift Platform
Mashiinnada Xoogga La Xushay
- Jirka Hoose: Riixista Lugta, Fidinta Lugta, Laabista Lugta Fadhiga, Buundada Glute, Afduubka Sinta iyo Qaadashada, Laabista Glute
- Jirka Sare: Laabta Riix, Lat Pulldown, Safka Fadhiga, Pec Fly / Rear Delt
- Hubka iyo Xudunta: Bicep Curl, Tricep Press
- Caawin: Mashiinka Jiid-qaadista iyo Marinta ee Laba-Caawinta leh
Wareegga Degdegga ah ee Nolosha Jirdhiska
- Jirka Hoose: Fidinta Lugta, Laabista Lugta Fadhiga
- Jirka Sare: Riixista Laabta, Jiidashada Lat, Safka Fadhiga, Riixista Garabka
- Hubka iyo Xudunta: Laab-qallooca Biceps, Tricep Press, Ab Crunch
Tababarka Shaqaynta iyo Dabacsanaanta
- Saldhigyada Fidinta Hore iyo Dambe ee TechnoGym
- Kor u qaadis Jilibka Toosan oo leh Bosu
- Kettlebells, Kubbadaha Daawada, iyo Xargaha Iska caabinta
- Miiska Fidinta
- TRX
- Tababaraha Muhiimka ah
- Saldhigga Fiilada Jirdhiska Nolosha
- Saldhigga Jimicsiga Nolosha ee Jimicsiga Lat-down/Row
- Sanduuqyada Plyometric
- Xadhkaha Dagaalka
- Waddada Kor u Qaadista Kubka
- Roodhadhka Fidsan & Roodhadhka Xumbo
- Gambaleelka Ciidda
- Xadhkaha Boodka
Maxaad Nala Tababartaa?
Ku darista Dhammaan Heerarka Jirdhiska
Laga bilaabo bilawga bilaabaya safar caafimaad ilaa ciyaartoy horumarsan oo raadinaya yoolalka waxqabadka.
Taageerada Bulshada Dhexdeeda ah
Deegaanno nadiif ah, ammaan ah oo taageero leh oo ay ka shaqeeyaan xirfadlayaal jirdhis oo shahaado haysta. Ma waxaan soo sheegnay in dhammaan shaqaalaha YMCA ay haystaan shahaado CPR iyo gargaarka degdegga ah?
Dabacsanaanta Degmada oo dhan
Xubinnimadaada YMCA waxay ku siinaysaa marin u helidda xarumaha iyo barnaamijyada ka baxsan Degmada San Diego.
WAXAAN BIXINAYNAA TABABARKA SHAQSIGA AH
Hadday tahay qof cusub oo ku cusub jimicsiga ama aad rabto inaad gaarto heer jimicsi oo gaar ah, tababarayaashayada shaqsiyeed ee shahaadaysan ayaa halkan u jooga inay ku hagaan. Laga bilaabo qorshayaasha jimicsiga ee la habeeyey ilaa tababar khabiir ah, waxaan ku siinaynaa taageerada aad u baahan tahay si aad u dhisto caadooyin caafimaad qaba oo muddo dheer ah. Maanta sahami dalabyadayada tababarka shaqsiyeed!
