Zamkatimu
Rubber loop ndi tepi yotanuka yopangidwa ndi latex kuti achite masewera olimbitsa thupi. Malupu amphira amakhala ndi milingo ingapo yotha kukana ndipo amapangidwa kuti apange minofu ya thupi lanu. Zida zolimbitsa thupizi zitha kugwiritsidwa ntchito kunyumba komanso kumalo ochitira masewera olimbitsa thupi ndi zolemera zaulere.
Chifukwa cha kusavuta kwake komanso kusinthasintha kwa malupu a rabara mwachangu adayamba kugwiritsa ntchito masewera olimbitsa thupi osiyanasiyana. Apeza ntchito m'mitundu yambiri yamasewera: masewera a karati, crossfit, powerlifting, masewera amagulu, masewera, masewera olimbitsa thupi komanso mphamvu. Komanso malupu mphira ntchito pa kukonzanso kuvulala kwa minofu ndi mafupa dongosolo, kuphatikizapo akatswiri othamanga.
Rubber loop: ndi chiyani ndipo ntchito yake ndi yotani
Malupu amaimira gulu la rabara lotsekedwa, m'lifupi mwake. Kukula kwa tepi, bokukana kwakukulu komwe kumakhala nako. Kuvuta kwa kachulukidwe kumatanthawuza kuchuluka kwa katundu: monga lamulo, zimasiyana kuchokera ku 5 mpaka 100 kg. Ndi malupu mutha kuyendetsa masewera olimbitsa thupi amphamvu ndi plyometric, komanso kugawana ndi ma dumbbells kapena zotchingira kuti muwonjezere katundu. Zipolopolo za mphira zimakhala zosavuta kugwirizanitsa ndi zipolopolo, choncho nthawi zambiri zimagwiritsidwa ntchito ndi othamanga mu bodibildinge.
Kuphunzitsa ndi malupu amphira kuti minofu ikule bwino popanda kupsinjika pang'ono pamamfundo ndi minofu yolumikizana. Komanso, chifukwa kumangika kwa mphira minofu katundu akupitiriza kuwonjezeka ndi kufika pazipita mtengo pa pachimake ma contraction minofu kuti amalola kuchepetsa zofooka ntchito ndi chitsulo. Chigoba chamitundu ingapo chimatha kusokoneza ntchitoyo powonjezera kukana, komanso kufewetsa zolimbitsa thupi pothandizira kulemera komwe kumakhudzidwa. (mwachitsanzo, kukoka-UPS).
Zida zolimbitsa thupizi zimatchedwanso mphira wamba ndi matepi amphira (powerlifting band, resitance band). Osati kusokonezedwa ndi mphira malupu ndi masewera ena opangidwa ndi zinthu za latex, zomwe zimagwiritsidwanso ntchito kwambiri pakulimbitsa thupi:
- zolimbitsa thupi zotanuka (zogwiritsidwa ntchito pophunzitsa pa ntchafu ndi matako)
- zotanuka tepi (yomwe imagwiritsidwa ntchito pophunzitsa mphamvu, Pilates, kutambasula)
- tubular expander (yomwe imagwiritsidwa ntchito pophunzitsa kulemera ndi kukana kuwala)
Chilichonse mwamasewerawa ndichothandiza kwambiri komanso chothandiza pakuphunzitsidwa, koma malupu amphira ndi abwino kwambiri pakuphunzitsira mphamvu komanso kukulitsa mphamvu zamagetsi mwachangu.
Ubwino wa malupu a mphira
- Mosiyana ndi kuphunzitsidwa ndi zolemetsa zaulere, masewera olimbitsa thupi okhala ndi malupu amakakamiza minofu yanu kuti igwire mwamphamvu pakuyenda mochulukira, motero kumawonjezera gawo la katunduyo.
- Kupyolera mu maphunziro ndi malupu a labala mudzatha kulimbitsa minofu yanu yonse ndi kumveketsa thupi popanda zida zolemera kwambiri.
- Kuphunzitsidwa ndi malupu amphira kumathandizira kukulitsa mphamvu zophulika ndi liwiro, kuyambitsa ulusi wothamanga wa minofu. Chifukwa chake, maguluwa amagwiritsidwa ntchito kwambiri pamasewera ophatikizika, masewera ankhondo komanso maphunziro ogwira ntchito.
- Izi yaying'ono mawonekedwe a zida zamasewera, mutha kuwagwirira ntchito kunyumba (satenga malo ambiri) kapena kupita nanu ku masewera olimbitsa thupi (ndiopepuka komanso ang'onoang'ono).
- Pamene mukugwira ntchito ndi malupu mumagwiritsa ntchito minofu yokhazikika ndi minofu yomwe imapangitsa kuti maphunziro azikhala bwino komanso amachepetsa chiopsezo cha kuvulala.
- Zochita zolimbitsa thupi zokhala ndi malupu a mphira zimakhala zofewa kwambiri m'malo olumikizirana mafupa ndi minofu yolumikizana kuposa kuchita masewera olimbitsa thupi aulere, chifukwa chazovuta pang'onopang'ono komanso pang'ono.
- Malupu a mphira ali ndi magawo angapo okana, kotero mutha kusankha katundu woyenera malinga ndi mtundu wa tepi.
- Makalasi okhala ndi malupu amasiyanitsa kuchuluka kwa maphunziro anu amakupatsani mphamvu yatsopano kuminofu zimathandizira kupewa chizolowezi komanso kuyimilira kwa masewera olimbitsa thupi obwerezabwereza.
- Ndi malupu a rabara osavuta komanso ofulumira kuphunzira masewera olimbitsa thupi othandiza koma ovuta, monga kukokera mmwamba. Werengani zambiri: Momwe mungaphunzire kupeza zero.
- Mutha kugwiritsa ntchito mphira kuzungulira ndi dumbbells ndi barbell, potero kuwonjezera kulemetsa ndikupangitsa kuti ikhale yofananira komanso yathupi.
Zochita ndi malupu a mphira
Tikukupatsirani masewera olimbitsa thupi ogwira mtima okhala ndi malupu amphira omwe angakuthandizeni kulimbikitsa magulu onse a minofu ndikulola kuti thupi limveke.
Zikomo chifukwa cha njira za gifs za youtube: White Lion Athletics, BandTrainingWorkouts, JoseLopezFit.
1. Bench atolankhani kwa mapewa
2. Kwezani manja kumapewa
3. Kuswana manja m'mbali mwa mapewa
4. Kukulitsa kwa triceps
5. Bench atolankhani wa triceps
6. Kusindikiza kwa benchi kwa minofu ya pachifuwa
Kapena kusankha ntchito minofu yotakata yam'mbuyo:
7. Kuswana manja pachifuwa
8. Tambasulani tepi
9. Kusokoneza ma biceps
10. Chikoka chowonekera kumbuyo
11. Kukoka kopingasa kumbuyo
12. Zopindika zimaphwanyidwa
13. Sragi kwa mapewa
14. Kuyenda m'malo ndi malupu
15. Kuukira ndi malupu
16. Squat ndi malupu
Kapena, nanga bwanji izi:
17. Squat + bench press for mapewa
18. Kulanda mapazi kumbali
19. Kubedwa miyendo kumbuyo
20. Miyendo yolanda anthu kubwerera kumalo otsetsereka
21. Mawondo mpaka pachifuwa
22. Superman kwa msana ndi lumbar
23. Kuyenda mu bala
24. Kokani-UPS ndi malupu a mphira
Ndipo, zowonadi, mutha kugwiritsa ntchito mphira loop kuphatikiza ndi maphunziro amphamvu akale ndi zolemera zaulere, kaya ma dumbbell kapena barbell. Malupu a mphira salowa m'malo mwa chitsulo, koma ndi chowonjezera chomwe chimapangitsa kuti masewera anu azigwira bwino ntchito.
Rubber loop: komwe mungagule
Malupu a mphira ali ndi magawo angapo okana, aliyense wa iwo ali ndi mtundu wake komanso m'lifupi mwake tepiyo. Kukana ndikofanana ndi ma kilogalamu, koma monga katundu wa minofu kuchokera kumagulu zotanuka ndi zolemera zaulere zosiyana, chiŵerengerocho chidzakhala pafupifupi pafupifupi.
Mitundu ya ma loops a rabara:
- Red7-10kg (m'lifupi lamba 1.3cm)
- Mtundu wakuda10-20kg (m'lifupi lamba 2.2cm)
- Mtundu wofiirira22-35kg (m'lifupi lamba 3.2cm)
- Green45-55kg (m'lifupi tepi 4.4 cm)
- Mtundu wabuluu55-80kg (m'lifupi lamba 6.4cm)
Zofiira ndi zakuda zimagwiritsidwa ntchito pophunzitsa magulu ang'onoang'ono a minofu: biceps, triceps, ndi deltoids. Kugwiritsa ntchito utoto wofiirira, wobiriwira, ndi wabuluu pophunzitsa magulu akuluakulu a minofu: chifuwa, kumbuyo, miyendo. Katundu akhoza kusinthidwa kutengera luso lanu ndi maphunziro mphamvu.
Mitundu yosiyanasiyana ya malupu a rabara pamtengo wotsika mtengo imapereka malo ogulitsira pa intaneti a Aliexpress. Mutha kugula ma hinges kapena kusankha 1-2 magulu kukana kwina. Tasankha mankhwala otchuka omwe ali ndi ndemanga zabwino komanso malamulo ambiri, kuti muthe kugula zipangizo zamakono. Komanso ndi bwino kuwerenga ndemanga za ogula musanagule.
Nthawi zambiri, katunduyo akugulitsidwa, monga tafotokozera mu ndemanga, mtengo siwomaliza.
Seti ya malupu a mphira osiyanasiyana
Nthawi zambiri zidazo zimaphatikizapo mikwingwirima 3-5 yokana. Pophunzitsa thupi lonse bwino kugula gulu la mphira magulu akuluakulu ndi zazing'ono minofu amafuna zosiyanasiyana katundu. Mtengo wa seti ya tepi nthawi zambiri umakhala pakati pa 2000-3000 rubles.
1. Rubber loop J-Bryant (3 zotheka seti)
- Njira 1
- Njira 2
- Njira 3
2. Rubber loop Kylin Sport (2 seti)
- Njira 1
- Njira 2
3. Rubber loop Winmax
4. Rubber Loop ProElite
5. Rubber loop Jumpfit
Chigawo cha rabara
M'malo mwake, mutha kugula tepi ya kukula kwake. Kumbukirani kuti kuchuluka kwa kukana kumaperekedwa movutikira, ndipo izi ziyenera kuganiziridwa posankha malupu a rabara. Mtengo wa lamba umodzi ndi ma ruble 300-1500, kutengera kukana. Mzere wotanuka ukachuluka, umakwera mtengo. Kuti muwonjezere katundu, mutha pindani kuzungulira pakati.
1. Mpira wozungulira J-Bryant
2. Rubber loop ProCircle
3. Chitsogozo cha Mphamvu ya Rubber loop
4. Rubber loop Kylin Sport
5. Mphamvu ya Rubber loop
- Njira 1
- Njira 2
Ndimakonda kuphunzitsa kunyumba? Kenako onani zida zathu zina zokhudzana ndimasewera:
- Simulator: ndi chiyani, momwe mungasankhire masewera olimbitsa thupi ndi bala
- Sandbag (sandbag): makhalidwe, masewera, kumene kugula
- Massage roller (thovu wodzigudubuza): zomwe zimafunika, komwe mungagule, masewera olimbitsa thupi