Okuqukethwe
Iluphu yenjoloba iyitape enwebekayo eyenziwe nge-latex ukwenza izivivinyo zamandla. Izihibe zenjoloba zinamazinga amaningana okumelana futhi zenzelwe ukuthuthukisa imisipha yomzimba wakho. Le mishini yokuzivocavoca ingasetshenziswa ekhaya nasekuzivocavoca umzimba ngezisindo zamahhala.
Ngenxa yokusebenziseka kwayo okulula nokuguquguquka kwezinsimbi zenjoloba ngenkuthalo kwaqala ukusetshenziswa ekusebenzeni okuhlukahlukene. Bathole ukusetshenziswa ezinhlotsheni eziningi zemidlalo: ubuciko bempi, i-crossfit, i-powerlifting, ezemidlalo zeqembu, ezokugijima, ukuqeqeshwa okusebenzayo namandla. Futhi izihibe zenjoloba ezisetshenziswe ngesikhathi sokuvuselelwa kokulimala kohlelo lwe-musculoskeletal, kufaka phakathi abagijimi abangochwepheshe.
I-Rubber loop: yini futhi yini ukusetshenziswa
Amaluphu amele ibhendi yenjoloba evaliwe, ububanzi obuhlukile. Ububanzi beteyipu, boukumelana okukhulu kunakho. Ukuqina kobunzima kunquma ileveli yokulayisha: njengomthetho, iyahluka kusuka ku-5 kuye ku-100 kg. Ngezihibe ungagijimisa amandla nokuvivinya umzimba nge-plyometric, kanye nokuwabelana ngama-dumbbells noma i-barbell ngomthwalo owengeziwe. Izihibe zenjoloba kulula ukunamathisela kumagobolondo, ngakho-ke zivame ukusetshenziswa ngabasubathi ku-bodibildinge.
Ukuqeqeshwa ngezihibe zenjoloba ukuze kukhiqizwe ukukhula okuhle kwemisipha ngokucindezeleka okuncane kumalunga nezicubu ezixhumeneyo. Ngaphezu kwalokho, ngenxa yokushuba komthwalo wemisipha yenjoloba iyaqhubeka ikhula futhi ifinyelela inani eliphakeme ekufinyezweni okuphezulu kwemisipha evumela ukunciphisa ukushiyeka kokusebenza ngensimbi. Leligobolondo elisebenza ngezinto eziningi lingenza umsebenzi ube nzima ngokungeza ukumelana, nokwenza kube lula ukuvivinya umzimba ngokwenza kube lula isisindo esihilelekile. (ngokwesibonelo, donsa-UPS).
Le mishini yokuzivocavoca ebizwa nangokuthi amahhanisi enjoloba namateyipu enjoloba (ibhendi yamandla kagesi, ibhendi yokubhuka). Hhayi ukudideka nge izihibe zenjoloba neminye imidlalo yezemidlalo eyenziwe ngezinto ze-latex, ezisetshenziswa kakhulu ekuqiniseni umzimba:
- amabhande okunwebeka kokuqina (asetshenziselwa ukuqeqeshwa emathangeni nasezinqeni)
- itheyiphu enwebeka
- i-expander expander (esetshenziselwa ukuqeqesha isisindo ngokumelana nokukhanya)
Ngayinye yalezi zinto zemidlalo zilusizo kakhulu futhi ziyasebenza ekuqeqesheni, kepha izingodo zenjoloba zingcono kakhulu ekuqeqesheni amandla amakhulu nokuthuthuka okusheshayo kwezimfanelo zamandla wejubane.
Izinzuzo zamaluphu enjoloba
- Ngokungafani nokuqeqeshwa ngezisindo zamahhala, ukuzivocavoca ngamaluphu kuphoqa imisipha yakho ukuthi isebenze ngamandla kulo lonke uhla lokunyakaza ngokwandayo, ngaleyo ndlela kwandise isigaba somthwalo.
- Ngokuqeqeshwa ngamaluphu enjoloba uzokwazi ukusebenzela yonke imisipha yakho nokukhipha umzimba ngaphandle kwensimbi esindayo.
- Ukuziqeqesha ngamaluphu enjoloba kusiza ukuthuthukisa amandla nejubane lokuqhuma, kusebenze imicu yemisipha esheshayo. Ngakho-ke, amabhande asetshenziswa kakhulu ku-crossfit, ubuciko bempi nokuqeqeshwa okusebenzayo.
- Le fomu ehlangene yemishini yezemidlalo, ungasebenza kuyo ekhaya (ayithathi isikhala esiningi) noma ukuhamba nayo ejimini (zilula futhi zincane ngosayizi).
- Uma usebenza ngamaluphu wenza imisipha yokuzinzisa kanye nohlelo lwemisipha elenza ukuqeqeshwa lusebenze kahle futhi kunciphise ubungozi bokulimala.
- Ukuzivocavoca ngamaluphu enjoloba kumnene kakhulu emajoyintini nakwizicubu ezixhuma kunokuzivocavoca ngezisindo zamahhala, ngenxa yokungezwani okuhamba kancane futhi okuncane.
- Izihibe zenjoloba zinamazinga amaningana wokumelana, ngakho-ke uzokwazi ukukhetha umthwalo ophelele ngokuya ngohlobo lwetheyiphu.
- Amakilasi anezihibe ahlukanisa umthwalo wakho wokuqeqesha azonikeza umfutho omusha emisipheni kuzosiza ukugwema ukujwayela nokuma kokuzivocavoca okuphindaphindayo.
- Ngamaluphu enjoloba alula kakhulu futhi asheshayo ukufunda ukuzivocavoca okuwusizo kepha okunzima, njengokudonsa phezulu. Funda kabanzi: Ungakufunda kanjani ukuthola uziro.
- Ungasebenzisa i-loop yenjoloba ngama-dumbbells ne-barbell, ngaleyo ndlela wandise umthwalo futhi uwenze ube umfaniswano owengeziwe nokuphila.
Ukuzivocavoca ngamaluphu enjoloba
Sikunikeza ukukhethwa kokuzivocavoca okusebenzayo ngamaluphu enjoloba azokusiza ukuqinisa wonke amaqembu emisipha futhi uvumele umzimba ukuba ukhale.
Siyabonga ngeziteshi ze-youtube ze-gifs: I-White Lion Athletics, i-BandTrainingWorkouts, uJoseLopezFit.
1. Ukucindezela kwebhentshi emahlombe
2. Phakamisa izandla uye emahlombe
3. Ukuzalela izandla ezinhlangothini zamahlombe
4.Ukwelulwa kwama-triceps
5. Ibhentshi cindezela triceps
6. Ukucindezela kwebhentshi ngemisipha yesifuba
Noma inketho yokusebenzela imisipha ebanzi yangemuva:
7. Ukuzalela izandla esifubeni
8. Nweba itheyiphu
9.Ukuthambisa ama-biceps
10. Ukudonsa okumile emuva
11. Ukudonsa okuvundlile emuva
12. Ama-twits crunches
13. Sragi emahlombe
14. Ukuhamba endaweni enezihibe
15. Ukuhlaselwa ngamaluphu
16. Isikwele esinezihibe
Noma, kanjani ngalokhu:
17. Isikwele + ibhentshi cindezela emahlombe
18. Izinyawo zokuthumba ohlangothini
19. Ukubuyisa imilenze emuva
20. Imilenze yokuthunjwa ibuyele emthambekeni
21. Amadolo afinyelela esifubeni
22. USuperman we-back and lumbar
23. Ukuhamba ebhawa
24. Donsa-UPS ngamaluphu enjoloba
Futhi-ke, ungasebenzisa iluphu yenjoloba ngokuhlangana nokuqeqeshwa kwamandla okudala ngezisindo zamahhala, noma ngabe kungama-dumbbells noma i-barbell. Izihibe zenjoloba azithathi indawo yensimbi, kepha ziyisengezo esihle esizothuthukisa ukusebenza kokuzivocavoca kwakho.
I-Rubber loop: ungathenga kuphi
Izihibe zenjoloba zinamazinga amaningana wokumelana, ngalinye linombala walo nobubanzi obuthile beteyipu. Ukumelana kulingana namakhilogremu, kepha njengoba umthwalo wemisipha ovela kumabhande okunwebeka nezisindo zamahhala uhlukile, isilinganiso sizoba cishe.
Izinhlobo umthwalo izihibe zenjoloba:
- Red: 7-10 kg (ububanzi bebhande 1.3 cm)
- Umbala omnyama: 10-20 kg (ububanzi bebhande 2.2 cm)
- Umbala onsomi: 22-35 kg (ububanzi bebhande 3.2 cm)
- Green: 45-55 kg (ububanzi be-tape 4.4 cm)
- Umbala oluhlaza okwesibhakabhaka: 55-80 kg (ububanzi bebhande 6.4 cm)
Okubomvu nokumnyama kuvame ukusetshenziselwa ukuqeqesha amaqembu amancane emisipha: ama-biceps, ama-triceps, nama-deltoids. Umbala onsomi, oluhlaza, noluhlaza okwesibhakabhaka wokuqeqesha amaqembu amakhulu emisipha: isifuba, emuva, imilenze. Umthwalo ungalungiswa ngokuya ngamakhono akho nokuqeqeshwa kwamandla.
Izinhlobonhlobo zamaluphu enjoloba ngentengo engabizi inikeza isitolo esiku-inthanethi se I-Aliexpress. Ungathenga isethi yamahinsi noma ukhethe ama-1-2 amabhendi ukumelana okuthile. Sikhethe umkhiqizo othandwayo onezibuyekezo ezinhle nama-oda amaningi, ukuze ukwazi ukuthenga imishini yekhwalithi. Futhi kungcono ukufunda ukuphawula kwabathengi ngaphambi kokuthenga.
Imvamisa, izimpahla ziyathengiswa, njengoba kushiwo ekubuyekezweni, intengo ayipheleli.
Iqoqo lamaluphu enjoloba wokumelana okuhlukile
Imvamisa ikhithi ifaka imichilo ehlukene emi-3-5 ekumelaneni. Ukuqeqesha umzimba wonke kangcono ukuthenga leli qoqo lamabhande enjoloba njengoba imisipha emikhulu nemincane idinga imithwalo ehlukahlukene. Izindleko zeteyipu zivame ukuba sebangeni lama-ruble angama-2000-3000.
1.I-Rubber loop J-Bryant (amasethi ama-3 angenzeka)
- Inketho ye-1
- Inketho ye-2
- Inketho ye-3
2.I-Rubber loop Kylin Sport (amasethi ama-2)
- Inketho ye-1
- Inketho ye-2
3. I-Rubber loop Winmax
4. I-Rubber loop ProElite
5. I-Rubber loop Jumpfit
Ucezu lwenjoloba yerabha
Esikhundleni salokho, ungathenga iteyipu yosayizi othile. Khumbula ukuthi izinga lokumelana nemvamisa linikezwa kakhulu, futhi lokhu kufanele kubhekwe lapho kukhethwa izihibe zenjoloba. Izindleko zebhande elilodwa ngama-ruble angama-300-1500, kuya ngezinga lokumelana. Lapho umucu unwebeka, kubiza kakhulu. Ukukhulisa umthwalo ungasonga i-loop ngesigamu.
1. I-Rubber loop J-Bryant
2.I-Rubber loop ProCircle
3. Isiqondiso Samandla we-Rubber loop
4. I-Rubber loop Kylin Sport
5. I-Rubber loop Powert
- Inketho ye-1
- Inketho ye-2
Uthanda ukuqeqesha ekhaya? Bese uhlole eminye imishini yethu yezemidlalo ehlobene:
- I-simulator: yini, kanjani ukukhetha ukukhethwa kokuzivocavoca nge-bar
- Isandbag (sandbag): izici, ukuzivocavoca umzimba, lapho ungathenga khona
- I-Massage roller (i-foam roller): okudingekayo, ukuthenga kuphi, ukuzivocavoca umzimba