Okuqukethwe
- Inzuzo yebha evundlile: kungani kufanelekile ukuthenga?
- Ungayikhetha kanjani ibha
- Ukuzivocavoca okuphumelelayo okungu-15 kubha evundlile
- Ukuzivocavoca kubha evundlile: ukuhlanganiswa kwamavidiyo
- 1. Ukuzivocavoca okuhle kubha evundlile
- 2. Uhlelo lwe-Armstrong ukukhulisa inani lama-pull-UPS
- 3. 10 izivivinyo elula kubha enezingqimba
- 4.Umpompoza ngokushesha kangakanani umshini kubha
- 5. Ukuzivocavoca okungu-8 okuhle kakhulu kokuqeqeshwa emuva kubha
- 6. Uhlelo lokuzivocavoca - ukupompa kanjani kubha
- 7. Izimiso zohlelo kubha evundlile nemigoqo efanayo
Ibha iyithuluzi lezemidlalo, okuyibha yensimbi evundlile yokwenza izivivinyo. Kubha evame ukwenziwa ukudonsa-i-UPS nokuzivocavoca ukuqinisa i-corset yemisipha.
Kulesi sihloko sizokhuluma ngezinzuzo zokuzivocavoca kubha evundlile, kufaka phakathi ukukhethwa kwale mishini yezemidlalo nokuzivocavoca okuphumelela kakhulu kubha evundlile.
Funda ngeminye imishini yokufaneleka:
- Ibhande lokuqina le-Fitness (mini-band)
- Ama-dumbbells nokuthi ungawakhetha kanjani
- I-Massage roller (i-foam roller)
- I-TRX
Inzuzo yebha evundlile: kungani kufanelekile ukuthenga?
Uma ungaqiniseki ngokuthenga ibha, kufanele futhi sisho izinzuzo ze-projectile yezemidlalo. Yiziphi izinzuzo zokuqeqesha nge-chin-up bar ekhaya?
- Le yimishini yezemidlalo ephelele yokuqinisa imisipha yezingalo, isifuba, emuva, isisu, imisipha corset. Uma une-bar, awudingi ukuthenga ama-dumbbells asindayo ne-barbell ukusebenzela umzimba wakho ongaphezulu.
- Ukuzivocavoca kubha evundlile kuqinisa i-corset yemisipha ezokuvumela ukuthi ususe ubuhlungu beqolo futhi uthuthukise ukuma komzimba. Ngisho i-vis evamile kubha iyasiza ukwelula umgogodla.
- Kuyinto yokusebenza engabizi okulula ukuyifaka ekhaya. Futhi ibha evundlile ingatholakala kunoma iyiphi i-Playground.
- Yebo ibha ungenza izivivinyo eziningi ezahlukahlukene hhayi nje ukuqinisa imisipha, kepha futhi nokuthuthukisa ubugagu nokuxhumanisa.
- Ukuzivocavoca ngomugqa ovundlile ofanayo osebenziseka kwabesilisa nakwabesifazane.
- Kubha kuyasiza kakhulu ukubandakanya izingane nentsha njengoba i-corset yemisipha ithuthukisa umgogodla, obaluleke kakhulu esikhathini sokukhula.
- Ukuba khona kwabazali kuzokusiza ufunde ukuthi ungabamba kanjani, okuyisibonakaliso esihle sokuqina komzimba.
- Emugqeni kulula ukunamathisela i-TRX noma ibhande lokunwebeka ukuze ushintshe izivivinyo nokuzivocavoca umzimba okuhlukahlukene.
Ngabe ngidinga ukuthenga amantombazane ebha?
Abesilisa ngokuvamile abakungabazi ukutholakala kwebha evundlile, ngenxa yokudonsa-i-UPS ungathola izingalo zemisipha nezicubu zomzimba ezithuthukisiwe. Kepha noma ngabe ufuna ukuqeqesha amantombazane asebhawa ngubani ungaphuphi ngempumuzo nemisipha, kepha umane ufuna ukudonsa umzimba?
Okokuqala, ngisho nokuqeqeshwa kwamandla amantombazane njalo kunzima kakhulu ukwakha imisipha (ikakhulukazi uma kukhulunywa ngezisindo ezinkulu, nokuvivinya umzimba). Ixhunywe nezici zohlelo lwe-hormonal. Ngakho-ke ungesabi ukuzamazamisa ngokungathi sína imisipha yezingalo nokubuyela emuva ekudonseni-i-UPS. Ubukhulu - uyisicubu esincane sethoni futhi qinisa umzimba.
Okwesibili, kubha ungenza ukuzivocavoca okusebenzayo kwe-corset yemisipha. Zenzelwe ini? Okokuqala nokubaluleke kakhulu ngempilo yomhlane wakho nomgogodla. Futhi okwesibili, ngesisu esisicaba, okuyiphupho lamantombazane amaningi.
Okwesithathu, ikhono lokuthola ulwazi kuyikhono elihle lokukhombisa amandla akho nokuqeqeshwa komzimba okuphelele. Ngemuva kwakho konke, akuwona wonke umuntu owake waqeqesha intombazane okungenani kanye ukubamba onqenqemeni lomgwaqo. Ngaphezu kwalokho, ukuqeqeshwa kubha kusiza kakhulu izivakashi noma izimo ezimbi lapho udinga amandla ezingalo nasemuva ekukhuphukeni noma ezansi.
Ungayikhetha kanjani ibha
Kunezinhlobo eziningi zemigoqo evundlile, ehlukile ngokwakhiwa nokulingana.
1. Umugqa ovundlile emnyango
Ibha ibha enamathela emnyango noma phakathi kwezindonga ezincane. Yifomu ehlanganisiwe futhi engabizi kakhulu yemishini, noma ngabe kunama-Exercise athile anebha ekuwo ukuthi angawenzi (ngokwesibonelo, ukujikeleza okuzungeze ibha). Futhi naka umkhawulo wesisindo kule migoqo evundlile, imvamisa i-120-150 kg. Phakathi kwemigoqo yokudonsa yomnyango wamamodeli wokuhlangana we-meet, angadingi izikulufo ezingeziwe.
2. Ibha evundlile ebekwe odongeni
Yinguqulo esebenzayo yebha evundlile uma iqhathaniswa nebha esemnyango. Ngaleli bha ungenza ukuzivocavoca okuhlukahlukene, futhi ukwakhiwa kwephrojektha, njengomthetho, kuthembeke kakhulu. Ibha enezingqimba ebekwe odongeni iyibha ethandwa kakhulu ekhaya. Kuleli fomu futhi kukhona okuhlukile webha evundlile + imigoqo efanayo, okubandakanya ibha yesiphambano eyengeziwe nezibambo. Lokhu kuzovumela ukunweba ububanzi bokuzivocavoca okwenziwe.
3. Ibha yophahla
Ayithandwa kangako ibha yophahla. Uma unodonga lwamafulethi olubuthakathaka, kepha uphahla olwenele ngokwanele, ukutholakala kwebha evundlile yokufaka ophahleni kungaba yindlela enhle ezokusiza ukuthi wenze izivivinyo zakho ozithandayo kusuka ekunethezeka kwasekhaya.
4. Ibha evundlile yangaphandle
Ibha yangaphandle ngokuvamile iyinkimbinkimbi ephelele yokuqeqesha, ukufaka abanikazi bezinduku, imigoqo, ibhentshi. Le nketho ilungele labo abathanda ukuqeqesha kahle ekhaya. Imigoqo yokudonsa yangaphandle iyabiza, kepha ukusebenza kwayo kukhulu kakhulu. Uma unendawo encane yezemidlalo, idizayini enhle kangaka izongena.
Kulelo nothi:
- Kubantu abade kungahle kungabi inketho efanelekile yokudonsa imigoqo emnyango njengoba ibha ingeke ibe phezulu ngokwanele.
- Lapho ukhetha imigoqo yokudonsa emnyango, naka ubude be-crossbar, kufanele kube usayizi ofanele.
- Futhi naka ubuso bezingalo kanye ne-crossbar. Kuyinto efiselekayo ukuthi kwakungeyona insimbi ngokuphelele futhi yayinamabhande enjoloba.
- Njalo bheka isisindo esiphezulu esingabamba i-crossbar, ikakhulukazi uma uhlela ukuthola isisindo esengeziwe.
- Ngaphambi kokuthenga, cabanga ngendawo yebha evundlile, ngoba ukukhetha uhlobo oluthile lwe-projectile kungaxhomeka kuzici zefulethi.
Ukuqoqwa kwemigoqo evundlile esitolo UMSEBENZI WOKUSEBENZA
Phakathi kwabakhiqizi baseRussia ukuhlinzeka ngemigoqo yokudonsa ekhaya kusuka esitolo SOKUSEBENZA. Ekuthuthukisweni kwawo wonke amamodeli babebandakanyeka amalungu omphakathi e-WorkOut: ukuqina emigwaqweni yasedolobheni, owazi kangcono ukuthi angabukeka kanjani njengemigoqo evundlile ukuze unethezeke futhi ubhekwane ngempumelelo.
1. Umugqa ovundlile emnyango - ama-ruble ayi-1500
2. Ibha yesilingi - ama-ruble angama-2100
3. Ibha enezingqimba ebekwe odongeni - ama-ruble angama-2500
4. Ibha evundlile ebekwe odongeni ngemigoqo - ama-ruble angama-3400
5. Ibha evundlile ebekwe odongeni nemigoqo efanayo, nengcindezi - ama-ruble angama-3700
6. Ibha yangaphandle nemigoqo efanayo, nengcindezi - ama-ruble angama-6500
Ukukhethwa kwebha ephezulu evundlile ku-Aliexpress
Ibha evundlile futhi ongayi-oda ku-Aliexpress. Sikunikeza amabha wokukhetha wokudonsa ku-Aliexpress ongayifaka ekhaya. Sizamile ukukhetha umkhiqizo onesilinganiso esiphakathi nendawo nempendulo enhle. Kepha ngaphambi kokuthenga qiniseka ukuthi ufunda izibuyekezo ezivela kubathengi.
1. Umugqa ovundlile emnyango noma lapha ngokufanayo (Ama-ruble ayi-1300)
2. Umugqa ovundlile emnyango noma lapha ngokufanayo (Ama-ruble ayi-4000)
3. Ibha evundlile ebekwe odongeni (Ama-ruble ayi-4000)
4. Phezu komnyango wesilevu ongaphezulu komnyango (Ama-ruble ayi-2,000)
Ukuzivocavoca okuphumelelayo okungu-15 kubha evundlile
Sikunikeza ukukhethwa kokuzivocavoca okusebenzayo kubha yabaqalayo kanye nokuthuthukile.
Siyabonga ngesiteshi se-youtube se-gifs: UBrendan Meyers, Ukuchaza kabusha Amandla, i-officialBarstarzz, Abnormal_Beings.
1. Pullups Wabasaqalayo-gxuma
2. Pullups Wabasaqalayo nge band zenjoloba
3. Vis kubha yomhlane
4. Ukudonsa okuvamile
5. Donsa ukubamba okubanzi
6. Ukudonsa ukubamba okuncane
7. Ukujikeleza kwamadolo
8. "Izisuli"
9. Indawo
10. Ukuphakama kwendawo yonyawo
11. Amadolo afinyelela esifubeni
12. Ukudonsa amadolo endaweni yesifuba +
13. Ukuphakamisa imilenze endaweni yendawo
14. Ukuphakamisa imilenze
15. Ukusonteka endaweni yokucima ukoma
Qiniseka ukuthi ufunda: Ungakufunda kanjani ukuthola kusuka kuziro
Ukuzivocavoca kubha evundlile: ukuhlanganiswa kwamavidiyo
1. Ukuzivocavoca okuhle kubha evundlile
2. Uhlelo lwe-Armstrong ukukhulisa inani lama-pull-UPS
3. 10 izivivinyo elula kubha enezingqimba
4.Umpompoza ngokushesha kangakanani umshini kubha
5. Ukuzivocavoca okungu-8 okuhle kakhulu kokuqeqeshwa emuva kubha
6. Uhlelo lokuzivocavoca - ukupompa kanjani kubha
7. Izimiso zohlelo kubha evundlile nemigoqo efanayo
Bona futhi:
- Amateki aphezulu kakhulu angama-20 amadoda afanelekile
- Izicathulo eziphezulu ezingama-20 zabesifazane zokuqina