Tepi yoluka: magwiridwe antchito, zabwino ndi zoyipa + zolimbitsa riboni 25 ku sifco

Tepi yoluka ndi zida zamasewera zopangidwa ndi mphira wolimba (latex) yolumikizika ndi kulimba kwa minofu, kukonza thupi ndi zolimbitsa thupi. Mothandizidwa ndi magulu otanuka mutha kugwira ntchito yolimbitsa minofu popanda kugwiritsa ntchito zolemera zolemera.

Tikukupatsirani zidziwitso zonse zokhudzana ndi gulu lotanuka: maubwino ndi kuipa kogwiritsiridwa ntchito, magwiridwe antchito ochepetsa kunenepa, maupangiri osankha mabatani otanuka, kuyerekezera ndi zida zina zamasewera. Komanso ndimaliza zolimbitsa thupi ndi zotanuka mpaka minofu ya thupi.

Zambiri zokhudza tepi yotanuka

Gulu lotanuka likutenga chida chotchuka kwambiri kwa iwo omwe akufuna kugwira ntchito yolimba ya minofu ndi kupumula kumadera ovuta. Ngati simunayesepo kuchita nawo tepi, mudzadabwa kuti ndi mitundu ingati yogwiritsira ntchito yochita zolimbitsa thupi, zomwe zimawoneka ngati zotanuka. Gulu lotanuka ndilosavuta kugwiritsa ntchito koma lothandiza kwambiri mukamagwira ntchito minofu ya thupi. Mutha kugwira ntchito yopanga mphamvu zamphamvu, kupirira komanso kusinthasintha. Kuphatikiza apo, zolimbitsa thupi zamtunduwu zimapereka kupsinjika pang'ono pamalumikizidwe ndi minofu yolumikizana. Monga momwe zimakhalira, zida zamasewera zophweka ndizomwe zimakhala zotetezeka ku thanzi.

Zida zamtunduwu zomwe zimagwiritsidwa ntchito pophunzitsa mphamvu, ma Pilates, makalasi otambasula komanso kusinthasintha. Amatchedwanso band band, tepi-absorber kapena theraband (mu Chingerezi, thera-band). Chifukwa cha kusakanikirana kwake komanso kusinthasintha kwa tepiyi ndikofala pamasewera apanyumba. Mowonjezereka, makochi akatswiri akuwonetsa pulogalamu yomwe amagwiritsa ntchito zida zamtunduwu.

Raba lalitali lalitali limakonda kutchuka ndi zolimbitsa thupi kunyumba. Poyamba gulu lotanuka lomwe limagwiritsidwa ntchito pa physiotherapy kwa okalamba komanso kwa anthu omwe akuchira kuvulala. Tsopano mtundu uwu wa expander wakhala njira yabwino kwambiri yopangira zolemera ndi makina aulere.

Tiyeni tiganizire za zabwino zophunzitsidwa ndi zotanuka. Chifukwa chiyani zida zamasewera izi zinali zotchuka kwambiri, ngakhale kupikisana bwino ndi ma dumbbells ndi barbell?

Ubwino wophunzitsidwa ndi zotanuka

  1. Kugwirizana. Riboni limatenga malo ochepa kwambiri: mukamaliza kulimbitsa thupi ingochotsani mu tebulo mpaka gawo lotsatira. Expander ndi yabwino kugwiritsidwa ntchito kunyumba, chifukwa ndi yaying'ono komanso yoyenera ngakhale kwa iwo omwe alibe malo.
  2. kuwachepetsera. Tepi yosalala imalemera pafupifupi chilichonse komanso yosavuta kunyamula. Mutha kumapita naye paulendo, ulendo wamalonda, ulendo komanso kuyenda ngati mukufuna kuchita masewera olimbitsa thupi. Idzakwanira m'thumba laling'ono ngakhale mthumba lanu.
  3. Mtengo wotsika. Gulu la mphira limatha kukhala chifukwa cha chimodzi mwazida zotsika mtengo kwambiri zolimbitsa thupi. Mtengo wake ku Russia umayamba kuchokera ku ruble 200, ndipo m'masitolo akunja akunja mutha kuyitanitsa $ 2-3.
  4. Chiwopsezo chochepa chovulala. Pakati pa masewera olimbitsa thupi ndi gulu la labala kumakhala kosavuta komanso kolimba pamayendedwe onse. Chifukwa chake, kuphunzira ndi expander kumakhudza kwambiri zimfundo ndi mitsempha, zomwe zimachepetsa mwayi wovulala ndi kupindika.
  5. Gwiritsani ntchito magulu onse a minofu. Gulu lotanuka limakupatsani mphamvu zolimbitsa thupi, koma makamaka minofu ya miyendo, mikono, mapewa, chifuwa, kumbuyo, matako. Pafupifupi masewera olimbitsa thupi onse omwe mungachite ndi zolemera zaulere amathanso kuchitidwa ndi tepi.
  6. Dziphunzitsiranso katundu mulingo. Ndi tepi yocheperako nthawi zonse mumagwira ntchito pakukula kwawo ndikukula kwamphamvu, chifukwa imakhala yolimba, kutengera kulimba kwa mphira. Kapenanso, kapena kuwonjezera, kuti musinthe kukula kwa kukana, kulimbikitsa kapena kufooka, m'malo mwake mulinso mavuto. Mukayika chingamu m'magawo angapo, ndizotheka kupititsa patsogolo katunduyo.
  7. Kugwiritsa ntchito ma Pilates ndikutambasula. Lamba wa mphira amagwiritsidwa ntchito kwambiri pophunzitsira ma Pilates ndikutambasula: zitha kuthandiza kuti ntchitoyi iphatikizepo minofu yowonjezerapo ndikuwonjezera mayendedwe a amplitudes. Komabe, chifukwa chakuchepa kwamagulu olimbitsa thupi kumakhalabe kotetezeka.
  8. Katundu wofanana. Matepi-expander amapereka katundu yunifolomu pamtanda wonsewo, ndikuchotsa mabacteria akufa. Chifukwa cha kupsinjika kosalekeza, minofu siyimasukira nthawi iliyonse. Izi zimakuthandizani kuti muphunzitse moyenera momwe mungathere.
  9. Luso la kuphedwa. Pa thupi ndi zotanuka gulu kumatha ntchito inertia poyenda. Mwachitsanzo, barbell kapena chofufumitsira chomwe mungaponye, ​​potero mumapereka njira ndikuwonjezeranso mutayika mitsempha yokhazikika. Ndi zazikulu ndipo ndizosatheka kutero, chifukwa chake mudzakakamizidwa kuchita masewera olimbitsa thupi mwaluso komanso molondola, pochepetsa chiwopsezo chovulala.
  10. Kusiyanasiyana kwa maphunziro. Monga lamulo, minofu imazolowera kusuntha komweko ndipo imachepetsa mphamvu yophunzitsira. Kuphatikiza zida zatsopano kuntchito yanu, mumakulitsa zokolola, ndikupanga zomwe mukufuna kukwaniritsa mwachangu.
  11. Kuyenda kwakukulu. Mosiyana ndi zida zina zamasewera, ndi riboni ndikosavuta kugwira ntchito mosiyanasiyana: kutsogolo, kumbuyo, mbali ndi mbali, komanso mozungulira. Ndipo ngodya, trajectory ndi mayendedwe osiyanasiyana alibe malire, zomwe zimakupatsani mwayi wogwiritsa ntchito minofu bwino.
  12. Kugwiritsa ntchito masewera olimbitsa thupi. Tepi yophunzitsira imagwiritsidwa ntchito nthawi zambiri kusuntha kochokera kumaphunziro azolimbitsa thupi ndi zolemera zaulere. Mwachitsanzo, kukweza ma biceps, kutambasula manja kumbali, makina oyimitsira pamapewa amatha kuchitidwa ndi ma dumbbells ndi expander.
  13. Kusinthasintha mukamachita masewera olimbitsa thupi. Zotanuka gulu alibe chogwirira, kotero inu mukhoza kugwiritsa ntchito nsinga iliyonse, kusiyanitsa mphamvu ya mavuto, muvale mphete mozungulira mapazi ake. Chifukwa cha kutalika kwakusiyana kwa katundu ndikofunika kwambiri.
  14. Oyenera amayi atabereka. Kawirikawiri pambuyo pobereka analetsa maphunziro chifukwa cha ofananira katundu pa msana ndi ziwalo. Pankhaniyi analimbikitsa thupi ndi zotanuka gulu, amene zachokera mfundo za stato-zazikulu.
  15. Oyenera maphunziro ophatikizana. Tepi yoluka ndiyosunthika kotero kuti mutha kuyigwiritsa ntchito limodzi ndi ma dumbbells, omwe amalola kupeza zabwino zamitundu iwiriyo nthawi imodzi:

Ubwino wowonekera monga kuphatikiza, kusinthasintha, kumasuka, chitetezo ndi mtengo wotsika apanga zotanuka ndi imodzi mwazinthu zodziwika kwambiri pamsika wamasewera. Tsopano mutha kuchita masewera olimbitsa thupi kunyumba osagula ma dumbbells ndi ma barbells. Komabe, zovuta ndi mawonekedwe osasangalatsa magulu amphira amapezekanso.

Zoyipa zamaphunziro ndi zotanuka

  1. Zodzitetezela zingayambitse chifuwa. Zida zopangira zida zopangira ma absorbers nthawi zambiri ndi latex, yomwe imawoneka bwino. Kumalo komwe khungu limakumana ndi tepi, mutha kukhala ofiira, kuyabwa kapena kutupa. Poterepa, kuphunzira ndi zotanuka ndibwino kuti musayeseze kapena kugula tepi ya hypoallergenic yopanda utoto.
  2. Zovuta za m'kalasi. Mukamachita masewera olimbitsa thupi, bandeji yotanuka imatha kutuluka m'manja mwanu, RUB chikhatho cha dzanja lanu kapena ngakhale kuyambitsa mkwiyo chifukwa chazovuta zake zonse. Poterepa, mutha kugwiritsa ntchito magolovesi amasewera osavala.
  3. Gulu lotanuka limatha kuvala mwachangu. Mosiyana ndi zolemera zaulere zomwe zimakhala ndi ntchito yayitali kwambiri, maguluwo ndiopangidwa kwakanthawi. Popita nthawi, amatambasula ndikutaya kukhathamira koyambirira kapena ngakhale kuswa.
  4. "Kudenga" mu mphamvu yopita patsogolo. Chosavuta china ndikuti nthawi ina simudzatha kupititsa patsogolo zovuta ndi gulu lotanuka. Mosiyana ndi zolemera zaulere, ntchito yotsutsa ili ndi malire otsimikizika. Chifukwa chake ngati cholinga chanu ndikukulitsa mphamvu, posakhalitsa muyenera kuyika ma dumbbells, barbell kapena zida zamagetsi.
  5. Ndizovuta kuwona zotsatira. Mukamagwiritsa ntchito ma dumbbells, mutha kuwunika momwe mukuyendera chifukwa mumadziwa kulemera komwe mungagwiritse ntchito mukamachita masewera olimbitsa thupi. Gulu lotanuka palibe njira yodalirika yotsimikizira ntchito yanu.

Ngakhale zili choncho Kuchita masewera olimbitsa thupi ndi otulutsa ma biomechanics otetezeka, kuposa kuchita masewera olimbitsa thupi ndi ma dumbbells ndi barbell, amathanso kuwononga minofu, mitsempha ndi minyewa yolakwika pamachitidwe. Ndipo ngati za zolemera zaulere zimapereka chidziwitso chambiri pakukwaniritsa zolimbitsa thupi (m'mabuku ndi pa intaneti), kuphunzitsa ndi otambasula malangizo mwatsatanetsatane.

Chifukwa chake samalani mukamaphunzira ndi zotanuka, musanalowe kalasi chonde werengani zida zolimbitsa thupi. Ngati muphunzitsa pavidiyo, yang'anani mayendedwe a wophunzitsayo ndikuyesera kutsatira malangizo onse.

Kodi kusankha zotanuka gulu?

Gulani tepi yotanuka ikhoza kukhala m'masitolo amasewera. M'Chingerezi amatchedwa the band yolimbana, latex band, theraband. Mu Chirasha mutha kupeza mayina awa: band ya labala, tepi yothamangitsa tepi, tepi yothandizira, tepi kapena tepi ya Pilates. Mosiyana ndi magulu olimba a tubular, zotanuka nthawi zambiri zimapezeka pamalonda m'masitolo achikhalidwe komanso, monga lamulo, kuchokera kwa opanga angapo.

Magulu otanuka amakhala olimba angapo kwa anthu omwe ali ndi matupi osiyanasiyana. Kawirikawiri amapezeka magawo atatu osakanikirana: ofewa, apakatikati ndi ovuta, koma opanga ena amatha kukhala asanu kapena osachepera asanu ndi limodzi. Malinga ndi zingwe zotsutsa zimakhala ndi mtundu wosiyana. Komabe, kulemba mitundu kumatha kukhala kosiyana kutengera wopanga, motero ndibwino kuti mufufuze mwatsatanetsatane za katundu, osangodalira mtundu wokha.

Pezani zotsatirazi:

  • Yellow: gulu lofewa, gawo lotsika kwambiri
  • Wofiira, wobiriwira: katundu wapakatikati
  • Pepo, lilac, buluu, tepi yolimba, mulingo wokwera kwambiri.

Koma tsindikaninso, mtundu wolemba mitundu ndiwosiyana kutengera wopanga, chifukwa chake kuli bwino kuyang'ana chinthu china. M'masitolo ena paintaneti nthawi zambiri amagulitsa mizere yamitundumitundu, koma yofanana. Nthawi zina amagulitsa matepi athunthu osakanikirana mpaka atatu. Onetsetsani kuti mwayang'ana malongosoledwe musanagule.

Ndemanga yonse FITNESS EQUIPMENT yakunyumba

Kutalika kwa zotanuka kumasankha osachepera 1.2 m, ngakhale nthawi zambiri amakopeka. Komabe, utali wokulitsa wa tepi, ndimachitidwe osiyanasiyana omwe mungasankhe. Kuphatikiza apo, lamba lalitali limatha kuwirikiza, ndikupereka katundu wowonjezera. Kutalika kwa riboni kumakhala 15 cm.

Monga chinthu china chilichonse, zotanuka zimasiyana pamtundu kutengera wopanga. Popita nthawi, zinthu zomwe zimapanga expander zitha kutha ndikutha mphamvu, ndipo izi zimachepetsa magwiridwe antchito amakalasi. Mukakhala bwino ndi zinthuzo, zimatha kukhala nthawi yayitali.

Gulu lolimba kapena gulu lolimbitsa thupi?

Tsopano kutchuka kwakukulu kunapeza magulu olimba, omwe amayimira mphete yotambasulira ndipo ndiwowonjezera bwino pagulu lotanuka. Chinkhupule choterocho (mini band kukaniza kuzungulira) kuvala mapazi kapena manja ndipo amapereka zina kukana pamene thupi. Fitness elastic band ndi yothandiza kwambiri polimbana ndi mavuto pama ntchafu ndi matako. Ngati ndi kotheka, mutha kumangirira bandeji yayitali kuzungulira miyendo ndikusintha chingamu cholimba:

Masiku kulemera ndi mtima maphunziro zambiri ntchito olimba magulu. Amapereka katundu wambiri kumtunda ndi kumunsi kwa thupi, imagwira ntchito kwambiri. Gulu lotanuka limagwiritsidwa ntchito kwambiri pophunzitsa mikono ndi kumbuyo, komanso nthawi ya Pilates ndikutambasula. Komabe, pazosiyanasiyana komanso zapamwamba zamakalasi tikukulimbikitsani kuti mugule zotanuka ndi riboni, ndi magulu azolimbitsa thupi. Zonsezi ndipo mudzakhaladi othandiza, makamaka popeza ndiotsika mtengo kwambiri.

Mukamasankha magulu otanuka, magulu olimbitsa thupi sawasokoneza ndi malupu a mphira, ndi zida zina zamasewera. Yapangidwa kuti iphunzitse mphamvu ndipo ndiyabwino kwambiri kwa iwo omwe akufuna thupi lolimba lolimba.

Tepi yolimba kapena zotulutsa zamachubu?

M'mayiko akumadzulo kaamba ka maphunziro a kulemera nthawi zambiri amagwiritsa ntchito zotulutsa zotupa ndipo zotanuka zimagwiritsidwa ntchito kwambiri kwa Pilates ndikutambasula. Ku Russia ndi CIS tubular expander sikunafalikire konse, kotero ndizovuta kupeza m'masitolo wamba. Kwenikweni, pakuphunzitsa mphamvu masewera awiriwa zida zimasinthana. Koma kusiyana kulipo.

Kusiyanitsa pakati pa zotulutsa zamachubu ndi gulu lotanuka:

  • Kutulutsa kwamachubu kumakhala kosavuta mkalasi chifukwa chakupezeka; zotanuka zingathe RUB manja ake ngakhale kuyambitsa kuyabwa.
  • Chotulutsa cha tubular sichodalirika kuposa tepi: nthawi zambiri chimasweka ndikutha msanga.
  • Tepi yoluka imakhala yosunthika mukamachita masewera olimbitsa thupi, chifukwa ilibe chogwirizira ndipo ili ndi abofkutalika kwakukulu.
  • Tepi ndiyofunikanso pophunzitsira mphamvu komanso maphunziro a Pilates ndikutambasula. Komabe, kuphunzitsa mphamvu kumakhala kosavuta kugwiritsa ntchito njira yotulutsira ma tubular.
  • M'masitolo aku Russia ndikosavuta kupeza zotanuka kuposa zotulutsa zamachubu.

Mu gawo lachilendo la videotronic yomalizidwa kwambiri yotulutsa ma tubular kuposa tepi. Koma mutha kugwiritsa ntchito gulu lotanuka pamapulogalamu otere osatayika bwino. Onaninso: Maphunziro apamwamba 12 apamwamba ndi othandizira ma tubular mthupi lonse.

Zochita 25 zolimbitsa thupi

Tikukupatsani masewera olimbitsa thupi osakanikirana ndi zotanuka kumtunda ndi kumunsi kwa thupi. Kupyolera muzochita izi mutha kulimbitsa minofu, kukulitsa nyonga, kusintha mawonekedwe ndi kumangitsa thupi.

Gawo la masewera olimbitsa thupi omwe amachitidwa ndi gulu lolimbitsa thupi, koma ngati muli ndi kansalu kakatali kokha, mutha kungomangirira kumapazi anga. Cholimbacho chidzalimbitsa lamba, zidzakhala zovuta kuchita masewera olimbitsa thupi, kotero kuti kulimba kwake kumasintha mosadalira.

Zochita zolimbitsa thupi

1. Kukwera kwa manja pa biceps

2. Mawoko owongoka pama triceps

3. Gulugufe la minofu ya pachifuwa

4. Kuswana mozungulira pamapewa ndi chifuwa

5. Nyamuka mozungulira mpaka m'mapewa

6. Kwezani manja patsogolo pake pamapewa

7. Kuswana manja pamapewa

8. Onetsetsani pamapewa

9. Kokerani lamba kumbuyo

10. Chikoka chowonekera kumbuyo

11. Kokani tepi mmbuyo

Zolimbitsa thupi m'mimba ndi miyendo

1. Mlatho wokongola

2. Kukweza miyendo mu mlatho

3. Akukoka mawondo ake pa mlatho

4. Panjinga yamimba ndi miyendo

5. Gawo kupita kumbali yachingwe

Zochita ntchafu ndi matako

1. Kulanda miyendo kumbuyo atayima

2. Squat + mwendo Kulanda kumbali

3. Lunge lotsatira

4. Magulu okhala ndi benchi atolankhani

5. Kuyenda ndi tepi molunjika

6. Kukwera kwa miyendo diamondi

7. Nyamula mwendo kutako

8. Kubedwa miyendo kumbuyo

9. Kukweza mwendo kumbali

10. Kulanda mapazi kumbali

11. Kukweza miyendo atagona m'mimba

Zikomo chifukwa cha njira za gifs za youtube: Msungwana Wamoyo Woyenera, StrongandFlexTV, Pahla Bowers, AnyUp, Super Sister Fitness.

Ndondomeko ya pulani ndi bandeji yotanuka!

Tikukupatsani dongosolo la masewera olimbitsa thupi ndi zotanuka kwa thupi lakumtunda (mikono, mapewa, chifuwa, kumbuyo) ndi thupi lotsika (pamimba, ntchafu, matako). Mutha kusintha magulu awiriwa kapena kuphatikiza tsiku limodzi ngati muli ndi nthawi.

Kuchita masewera olimbitsa thupi

Zochita:

  • Kukwera kwa manja pa biceps
  • Mawoko owongoka pama triceps
  • Gulugufe la minofu ya pachifuwa
  • Kuswana mozungulira pamapewa ndi chifuwa
  • Kuswana manja pamapewa
  • Onetsetsani pamapewa
  • Kokani lamba kumbuyo
  • Kokani tepi ndi dzanja limodzi
  • Ofukula kukokera kumbuyo

Chitani masewera olimbitsa thupi 12-15 m'malo atatu. Ngati zochitikazo zachitika kudzanja lamanja ndi lamanzere, ndiye chitani njira ziwiri kudzanja lililonse (njira zonse zinayi). Mpumulo pakati pa masekondi 3 pakati pamasewera 30-1.5 mphindi.

Maphunziro a mimba, miyendo ndi matako

Zochita:

  • Squat + mwendo Kulanda kumbali
  • Kuyenda ndi tepi molowera
  • Akulanda miyendo kumbuyo atayima
  • Mlatho wokongola
  • Kukweza mwendo mu mlatho
  • Panjinga yamimba ndi miyendo
  • Kwezani mwendo kumbali
  • Kulanda mapazi kumbali
  • Miyendo yolanda kumbuyo

Chitani masewera olimbitsa thupi 12-15 m'malo atatu. Ngati mumachita zolimbitsa thupi kumanja ndi kumanzere, pangani njira ziwiri pa mwendo uliwonse (njira zinayi zonse). Mpumulo pakati pa masekondi 3 pakati pamasewera 30-1.5 mphindi.

Gulani zotchipa zotchinga

Mitengo yambiri yotsika mtengo yotsika mtengo yogulitsa m'sitolo yapaintaneti Aliexpress. Kugula zotanuka mudzakhala ndi mwayi wabwino kwambiri komanso moyenera pothana ndi zovuta zosiyanasiyana kunyumba.

Tasankha masitolo otchuka kwambiri pa Aliexpress ndi kuchuluka kwamaoda, kuchuluka kwapakati komanso mayankho abwino. Mtengo wa pafupifupi matepi onse uli pakati pa 200-400 ruble. Maulalo adzatsegulidwa pazenera latsopano.

Zotanuka tepi 150 cm

Kutalika kwa tepi 150 cm, m'lifupi 10-15 cm, ndi mtengo wa tepi zimatengera m'lifupi ndi makulidwe. Kuchuluka kwa tepiyo, ndikulimba kwamphamvu. Zofunika - Natural latex. Mtengo wa ma ruble 150-300.

  • Gulani 1
  • Gulani 2
  • Gulani 3

Zotanuka gulu 150-180 cm

Kutalika kwa tepi 150-180 cm, m'lifupi masentimita 15 tepi Kulimbana kwamakilogalamu 10 mpaka 20 kutengera mtundu (wogulitsa adapereka mapaundi). Zofunika - Natural latex. Mtengo wa ma ruble 150-300.

  • Gulani 1
  • Gulani 2
  • Gulani 3

Zitsanzo za kanema wokhala ndi zotanuka

Ngati mukufuna kuchita ndi maphunziro omaliza a kanema ndi tepi yotanuka, akupatseni zitsanzo zingapo za kanema wokhala ndi zotanuka. Onetsetsani kuti muwone:

Top 20 yatsiriza VIDEO ndi gulu lotanuka

1. Chitani masewera olimbitsa thupi matako ndi zotanuka

Booty Brigade! Zabwino kwambiri kunyumba zolimbitsa thupi!

2. Kulimbitsa thupi ndi chifuwa ndi tepi yotanuka

3. Kuphunzitsa thupi lonse

Kuchita masewera olimbitsa thupi ndi gulu lotanuka kudzakuthandizani kuti mupeze mawonekedwe ochepa kunyumba osagwiritsa ntchito zida zazikulu komanso zovuta. Chida chosavuta komanso chosavuta kulimbitsa thupi chimayenera kukhala m'nyumba ya aliyense.

Onaninso: masewera olimbitsa thupi kuti muchepetse kunenepa: magwiridwe antchito ndi mawonekedwe. Kodi mungasankhe bwanji fitball?

Siyani Mumakonda