I-Tubular expander: izinzuzo nezingozi, kanjani ukukhetha + izivivinyo ezingama-30 (izithombe)

I-expander expander iyimishini yezemidlalo yokuqinisa imisipha, okuyishubhu yerabha engamelana nokugqoka eyenziwe nge-latex enezibambo ezimbili ezenziwe ngepulasitiki. Ukuzivocavoca nge-expander ngeke kulethe kuphela ukuhlukahluka ekusebenzeni kwakho, kodwa futhi kuzoba enye indlela enhle kakhulu yokuzivocavoca ngama-dumbbells.

Ngakho-ke, yiziphi izinzuzo nezinzuzo zokuzivocavoca nge-tube expander, nokuthi ungayikhetha kanjani le mishini yezemidlalo?

IMPAHLA YOKULUNGELA: ukubuka konke okuphelele

I-Tubular expander: Imininingwane ejwayelekile nezici

I-Exubular expander ihlinzeka ngamandla emithanjeni edalwa ukumelana nenjoloba. Ukumelana kwenza imisipha isebenze, evuselela ukukhula kwamathambo nezicubu zomzimba. Ngokungafani nezimbumbulu, i-expander inika imisipha ukungezwani kulo lonke uhla lokunyakaza, inikeze umthwalo ofanayo nowekhwalithi ephezulu. Ukuzivocavoca nge-expander esifubeni kuphephile futhi kuyasebenza, ngakho-ke kuvame ukunconywa ngama-physiotherapists ekuvuseleleni ngemuva kokulimala.

Kunezinhlobo eziningi zezikhulisi (isandla, isifuba, uvemvane, isibalo se-expander skier eziyisishiyagalombili, i-tape elastic), kepha ukuthi i-expander expander iyasebenziseka futhi iyahlukahluka ekulayisheni wonke amaqembu emisipha emikhulu. Lolu hlobo lwe-expander lusebenza ngokulinganayo emisipheni yomzimba ongaphezulu (izingalo, amahlombe, isifuba, emuva, i-abs) nomzimba ongezansi (izinqe, imilenze). Ungasebenzisa i-expander tubular:

  • ukuqeqeshwa kwesisindo sokwakha imisipha
  • ekusebenziseni amandla okusiza umzimba nokukhulisa ukukhuthazela kwemisipha
  • ekuqeqeshweni kwenhliziyo ukushisa amanoni

I-expander expander yenziwa ngenjoloba eqinile, enomumo weshubhu. Ubude be-expander ngu-120-130 cm ngokuya ngokuqina kwamabhande amelana nenjoloba enenjoloba anamazinga amaningi wokumelana, ahlinzeka ngamazinga ahlukahlukene omthwalo. Ukuqina kwe-expander kuvame ukwehluka kakhulu ngokuya ngomkhiqizi othile, ngisho nasezingeni elifanayo lokumelana.

I-Fitness band: yini + izivivinyo

I-expander expander ilula, icwecwe futhi ayibizi kakhulu indlela yokusungula, ezoba yisici semidlalo esisemqoka ekhaya nasehholo. Okunye ukubuyela emuva kwabanwebazi ukuthi akakwazi ukuhlinzeka ngaleli zinga lomthwalo okwazi ukwenza i-dumbbell, i-barbell nemishini yokuqina. Uma usebenza kanzima ekwakheni umzimba, i-expander ngeke ikusize ukufeza izinhloso ezinhle ekuqeqesheni isisindo.

Izinzuzo eziyi-10 ze-expander tubular

  1. I-Tube expander isetshenziselwa ukujima okusebenzayo kwayo yonke imisipha yezingxenye ezingaphezulu nezingezansi zomzimba. Lokhu kuzokuvumela ukuthi wenze izivivinyo ezijwayelekile, ezifanelekile lapho uqeqeshwa ngama-dumbbells (ngokwesibonelo, uphakamisela izandla kuma-biceps, ukucindezela amahlombe, ukugxumela emuva, ukuchitheka kwemilenze, izingqimba).
  2. I-expander expander ilungele umfundi oqalayo nophambili: umthwalo ukumelana nokulungiswa okulula. Ungasebenzisa izikhulisi eziningi ngasikhathi sinye ukukhulisa umthwalo.
  3. I-Expander ungahlala uhamba nayo, ilula kakhulu futhi iyahlangana. Uma uya eholidini, uhambo lwebhizinisi noma uhamba kaningi, ukuqeqeshwa esikhundleni sama-dumbbells kungenzeka usebenzise i-expander expander. Lokhu kusungulwa akuthathi isikhala esiningi efulethini ngokungafani nemishini yokuzivocavoca enesisindo nezisindo zamahhala.
  4. Ithuluzi le-expander limnene emajoyini nasemigudwini kunama-dumbbells ne-barbell, ngakho-ke lilungele abantu asebekhulile nabantu abakhubazekile ekusebenzeni komzimba. Abanye ochwepheshe bathi i-expander ingenye yezindlela eziphephe kakhulu zokwandisa amandla amathambo nokuvikela i-osteoporosis. Futhi nge-expander ayikho ingozi yokuwisa i-projectile esindayo futhi ilimale.
  5. Ungalungisa ngesandla umthwalo we-expander: uma kunciphisa ukunciphisa ubude bebhande lokunwebeka, ukulisonga ngezingalo bese ngaleyo ndlela kwakha abonukumelana okukhulu kakhulu futhi kwandisa umthwalo emisipheni.
  6. Ngesikhathi sokuzivocavoca, usebenzisa imisipha yomzimba emikhulu futhi esebenza ngenkuthalo ebhekele ukuzinzisa umzimba wakho esikhaleni. Kuyindlela enhle yokuvikela izifo zangemuva nangaphansi.
  7. Isandiso se-tubular asinayo i-inertia ekuphoqa ukuthi ulandele uhla oluthile lokunyakaza ukuze unqobe ukumelana. Lokhu kusiza ukugcina inqubo efanele yokuzivocavoca umzimba, futhi ngaleyo ndlela isebenze kahle ngokwengeziwe kumaqembu athile emisipha.
  8. Le inketho yesabelomali semishini yezemidlalo, inani layo alidluli ama-ruble angama-300-400.
  9. Kuthengisiwe sekumi ngomumo, iqoqo lamabhendi wokumelana ahlukile, azokusiza ukwakha i-mini-gym yasekhaya ngaphandle kwemishini esindayo nenamandla (ngezansi kwezixhumanisi okufanele uzithenge).
  10. Ngesikhathi sokuzivocavoca okuthile i-expander ye-tubular ingahlanganiswa nama-dumbbells ukukhulisa umthwalo nokusatshalaliswa kwawo okufanayo.

Umubi we-expander expander

  1. Ama-dumbbells anesisindo esichazwe ngokucacile, izandiso ze-tubular umthwalo wokulinganisa ongacacile (eqinile, ephakathi, ebuthakathaka). Ukusebenza ne-expander, ngeke ukwazi ukukala imizamo ngqo oyenzayo yokwelula. Kuzofanele uthembele emizweni yabo.
  2. Ngama-dumbbells kulula ukulawula umthwalo nokuqapha inqubekelaphambili yawo, ngokwandisa kancane isisindo semishini. Ngaphezu kwalokho, i-expander inomkhawulo ekulayisheni, ngakho-ke ayifanele abantu abajwayele ukubhekana nezisindo ezinkulu.
  3. I-expander expander esetshenziswa njalo ingadabula futhi yeluleke, ngokungafani nama-dumbbells nama-barbells azokuhlala isikhathi eside kakhulu.
  4. Ngokunyakaza okungahambi kahle kwezinsini kungaphuma kakhulu ukuze kushaye noma kubangele ukulimala. Ngakho-ke, zijwayeze njalo ngokugxila okugcwele.

Ungayikhetha kanjani i-expander nokuthi ungayithenga kuphi

Naphezu kwazo zonke izinzuzo zokusetshenziswa kwe-expander, ingatholakala kuzo zonke izitolo zezemidlalo. Kepha ungahlala uthenga i-tubular expander ezitolo eziku-inthanethi, lapho kuhlala khona ukukhethwa okukhulu kwamatende okuqina okuhlukahlukene. Okuwukuphela kwento ebuyayo ekuthengeni online ukuthi ngeke ukwazi ukubona ngokucacile ikhwalithi yomkhiqizo futhi uhlole umthwalo. Qaphela ukuthi ukuqina kwe-expander kungahluka ngomkhiqizi ngisho nangokumelana okufanayo okushiwo.

Kufanele unake lapho uthenga i-expander:

  • Izinto zokwenziwa kweshubhu. Khetha itende elinenjoloba eqinile eqinile. Zama ukwelula injoloba amahlandla ambalwa bese ubheka ukuthi yikuphi okusele ebusweni bemigqa emhlophe noma amaphutha.
  • Ingalo. Ingalo kufanele yenziwe ngopulasitiki oluqinile olumelana nomonakalo womshini. Bheka ukuthi izingalo zinobuso obushelelezi obungasheleli obuhlinzeka ngokubamba okuthuthukile ngezandla ngesikhathi sekilasi.
  • Khweza. Uma ukungezwani okunamandla kuvame ukuthi i-expander idabuke ngqo endaweni okunamathiselwe kuyo izibambo nethambo. Okungcono, khetha itende lapho lezi zingxenye zixhunywe khona nge-carabiner yensimbi (Kutholakala emaqenjini anamashubhu ashintshanayo).
  • Ubude. Hlola ukubona ukuthi ungakwazi yini ukwenza izivivinyo nge-expander, lapho kudingeka khona ukukhuphukela ebangeni eliphakeme kakhulu (ngokwesibonelo, ibhentshi cindezela amahlombe). Amanye amabhande anerabha elukhuni kangangokuba, noma ngabe amandla amakhulu engakwazi ukwelula ebude obudingekayo.
  • Ukufakwa okwengeziwe kwenjoloba. I-Expander, okuvela kuyo ishubhu yerabha embozwe ngebhande noma umkhono wokuvikela (ikheji) kukhona ihlala isikhathi eside futhi ithembekile ekusetshenzisweni kwesikhathi eside. Amatende anjalo ngokuvamile abiza kakhulu.

Ukumelana kwe-expander kuvame ukucaciswa encazelweni yomkhiqizo nangombala. Inketho yemibala incike kumkhiqizi, kepha imvamisa kunikezwa ukuhlelwa okunjalo:

  • okuphuzi: umthwalo obuthakathaka kakhulu
  • okuluhlaza okotshani: umthwalo obuthakathaka
  • bomvu: umthwalo olingene
  • oluhlaza okwesibhakabhaka: umthwalo osindayo
  • okumnyama: umthwalo osindayo kakhulu

Kwesinye isikhathi izinga lokumelana lisetshenziswa ezingalweni zedijithali: 1 - ukumelana okuncane, 2 - ukumelana okuphakathi nokwe-3 - ukumelana okuqinile. Kulokhu, umbala wenjoloba awubalulekile.

Ukuze wandise ukwehluka kokuzivocavoca nge-tube expander, udinga ukucabanga ukuthi kungalungiswa kuphi egumbini (ngokwesibonelo, faka udonga, umnyango, imigoqo yodonga). Ungasebenzisa iziqeshana ezikhethekile zodonga noma intaba yomnyango:

I-expander expander ingenye yezimfanelo ezitholakala emakethe yemishini yezemidlalo. Izindleko ze-expander zingama-ruble angama-300-400, izindleko zesethi yezimpahla zokubhukuda ezingama-800-1500. Ukukhethwa kwezimpahla zokubhukuda okukhulukazi kunikezwa ngomhla ka- I-Aliexpress ngentengo ephansi nangokuthunyelwa kwamahhala.

Sikunikeza izinketho eziningana zesikhulisi sethubhu ku-Aliexpress, ungayi-oda manje. Imvamisa amatende angena kungakapheli amasonto amabili kuya kwamathathu. Sikhethe abathengisi abambalwa ngamanani aphansi kakhulu nezibuyekezo ezinhle. Ngaphambi kokuthenga qiniseka ukuthi ufunda izibuyekezo kumkhiqizo.

Izikhulisi ezizodwa

Imvamisa abathengisi ku-Aliexpress banikela ngamazinga ama-5 wamabhendi wokumelana (kusuka ku-5 kg ​​kuye ku-15 kg). Umbala ngamunye uhambelana nokuqina okuthile.

  1. I-Tubular expander engu-1
  2. I-Tubular expander engu-2
  3. I-Tubular expander engu-3
  4. I-Tubular expander engu-4
  5. I-Tubular expander engu-5

Amasethi wezimpahla zokubhukuda

Ukuqeqeshwa nabandisi be-tubular ilula futhi inenzuzo yokuthenga isethi yamabhande we-tubular wokuqina okuhlukile. Lokhu kuzokuvumela ukuthi uqeqeshe ngokuqondisisa, ngokusebenza ngokugcwele eqenjini ngalinye lezicubu. Ikhithi imvamisa ifaka amabhendi ama-5 obulukhuni obuhlukile (kusuka ku-4.5 kuye ku-13 kg), izibambo ezi-2, imichilo, izinyawo, isibambi somnyango, isikhwama.

  1. Iqoqo lezikhulisi inombolo 1
  2. Iqoqo lezikhulisi inombolo 2
  3. Iqoqo lezikhulisi inombolo 3
  4. Iqoqo lezikhulisi ezingunombolo 4
  5. Iqoqo lezikhulisi ezingunombolo 5

Ukuzivocavoca okungu-30 nge-expander tubular

Ukunikeza ukukhetha okuhle kakhulu kokuvivinya umzimba nge-tubular expander yawo wonke amaqembu emisipha. Hlala wenza ukufudumala ngaphambi kokuziqeqesha nge-expander nangemuva kokuzivocavoca, welula yonke imisipha.

Uma uhlela ukusebenza ekwandeni kwesisindo semisipha, bese wenza umsebenzi ngamunye u-10-12 reps wezindlela ezi-3-4. Ukumelana kwe-expander kukhetha ukuthi ukuphindaphinda kokugcina kwenziwe ngomzamo omkhulu. Uma uhlela ukusebenza ekuqiniseni imisipha nasekunciphiseni isisindo, bese wenza umsebenzi ngamunye izikhathi eziyi-16-20 kumasethi ama-2-3. Umsebenzi we-Resistance band ungathatha isilinganiso.

Ukuzivocavoca nge-expander emahlombe

1. Ukucindezela kwebhentshi emahlombe

2. Phakamisa izandla phambili

3. Ukuzalela ngesandla

4. Ukugxila kwe-expander esifubeni

5. Ukwelula i-expander kunamanga

Ukuzivocavoca nge-expander emisipheni yesifuba

1. Cindezela isifuba nge-expander

2. Cindezela isifuba nge-expander engaguquki

3. Ukuzalela izandla zemisipha yesifuba

4. Ukugxila kwe-expander kubha

Ukuzivocavoca nge-chest expander yezandla

1. Ukuphakama kwezandla kuma-biceps

2. Buyisela izandla emuva kuma-triceps

Ukuzivocavoca nge-expander ngemuva

1. Ukugxila kwe-expander ngesandla esisodwa

2. Ukugxila kwe-expander ngezandla ezimbili

3. Donsela i-expander crosswise

4. Ukudonsa okuvundlile emuva

5. Ukugxila okuvundlile okunokuma okubanzi kwesandla

6. Ukwelula i-expander

Ukuzivocavoca nge-expander esifubeni ngemuva

1. Superman nge expander esifubeni

2. Ukuphakama komzimba endaweni yokuhlala

Ukuzivocavoca nge-expander emaphephandabeni

1. sitshekisa ohlangothini lwemisipha eseceleni

2. Imisipha ngokuphakama kwezandla

3. Isikebhe

4. Ukudlondlobala kwabezindaba

5. Isikhafu

Ukuzivocavoca nge-expander emilenzeni nasezinqeni

1. Ukuhamba eceleni

2. Ukuhlasela

3. Izikwele

4. Izinyawo zokuthumba ohlangothini

Noma, kanjani ngalokhu:

5. Phakamisa izinzwane zakho ukuthola amathole

6. Ukuchaphazeleka kwemilenze emuva kuzo zozine izinyawo

Siyabonga ngeziteshi ze-youtube ze-gifs: UJay Bradley, I-Live Fit Girl, i-FitnessType, uCatherine St-Pierre.

Ukuziqeqesha nabasebenzisi be-tubular: ividiyo elungile eyi-8

Uma ungathandi ukuhlela izifundo, sikunikeza i-8-tube expander eselungele-10 ithoni yemisipha futhi ithuthukise umzimba. Izikhathi zihlala imizuzu eyi-30 kuye kwengama-XNUMX, ungashintshana ngazo noma ukhethe uhlelo olufanele kakhulu.

Abaqeqeshi abaphezulu abangama-50 ku-YouTube: ukukhethwa kwethu

1.Ukuzivocavoca umzimba okunwebisa esifubeni (imizuzu engama-30)

Ukuzivocavoca Ibhande Lokumelana Nemizimba Okugcwele 30 Minute - Ukuzivocavoca Ibhendi Yokuzivocavoca Kwabesifazane Namadoda

2.Ukuqeqeshwa okufishane nokuxoshwa komzimba ngokugcwele (imizuzu eyi-10)

3. Ukuqeqeshwa komzimba wonke nge-expander (imizuzu engama-30)

4. Ukuqeqeshwa komzimba wonke nge-expander (imizuzu engama-30)

Ukuzivocavoca Okugcwele Komzimba Womzimba | Ukuzivocavoca okuphelele komzimba webhande lomzimba

5.Ukuqeqeshwa komzimba wonke nge-expander (imizuzu engu-25)

6.Ukuzivocavoca isikhawu kanye nokwandisa umzimba ngokugcwele (imizuzu eyi-10)

7. Ukuqeqeshwa kwe-expander (imizuzu engu-25)

8.Ukuqeqeshwa komzimba wonke nge-expander (imizuzu engu-20)

Abantu abaningi bazithatha kalula izingubo zokubhukuda eziyizigaxa, kungabalwa imishini esebenza kahle ekusebenzeni kwethoni nokukhululeka komzimba. Kodwa-ke, lokhu ukungaqondi kahle, ngoba i-expander akuyona imishini eguquguqukayo futhi ehlangene, kodwa futhi iyindlela enhle yokupompa kahle wonke amaqembu amakhulu emisipha.

Bona futhi:

shiya impendulo