Pulatifomu yowonjezera: ndi chiyani, momwe mungasankhire masewera olimbitsa thupi + 20 (zithunzi)

Gawo-mmwamba nsanja - masewera projectile, amene ndi yaing'ono benchi ndi milingo chosinthika kutalika. nsanjayi idapangidwa osati kungoyeserera masitepe aerobics, komanso kuchita masewera olimbitsa thupi amphamvu ndi Cardio. Nthawi zambiri, zida zamasewera izi zimapangidwa kuchokera ku pulasitiki yapadera ndipo zimakhala ndi malo omata, omwe amalepheretsa kutsetsereka panthawi yantchito.

Sitepe-mmwamba nsanja ndi moona konsekonse olimba zida. Mutha kuthana ndi ma aerobics ake, kuchita masewera olimbitsa thupi amphamvu ndi ma plyometric, kusokoneza komanso kupangitsa masewerawo kukhala osavuta. Kawirikawiri, kugwiritsa ntchito zipangizozi kudzakuthandizani kupanga masewera olimbitsa thupi kuti muchepetse thupi komanso kulimbikitsa minofu ya thupi lonse, makamaka miyendo ndi matako.

Onaninso:

  • Gulu lolimbitsa thupi: zotani + masewera olimbitsa thupi
  • Wodzigudubuza: zotani + masewera olimbitsa thupi

Powonjezera nsanja: chofunika chiyani?

1. Nthawi zambiri sitepe-nsanja ntchito kunyumba poyeserera ma step aerobics. Step aerobics ndi imodzi mwazochita zolimbitsa thupi zotsika kwambiri zolimbitsa thupi pakuwotcha zopatsa mphamvu ndi mafuta. Werengani zambiri za izo: Gawo aerobics: phindu, kuvulaza, masewera olimbitsa thupi ndi mavidiyo.

2. Gawo-mmwamba nsanja muyenera pakuchita masewera olimbitsa thupi, ntchito yomwe imafuna benchi. Mwachitsanzo, ngati mupanga makina osindikizira a dumbbell kwa minofu ya pachifuwa pansi, simungathe kutsitsa zigongono mokwanira kotero kuti masewerawa azikhala osakwanira komanso osagwira ntchito:

Kapena, mwachitsanzo, kuchita masewera a ku Bulgaria kumafunikanso nsanja yowonjezereka:

3. Zochita zina ndizo zosavuta kuchita, kuyang'ana pa sitepe-platform, kuposa kuyang'ana pa jenda. Mwachitsanzo, kukankha-UPS ndi matabwa. Choncho, sitepe-mmwamba nsanja n'kothandiza kwa amene akungophunzira kuchita kukankha-UPS kuchokera pansi kapena akufuna kukhala wosalira zambiri, aliyense zolimbitsa thupi ndi kupumula pa manja ake.

4. Pulatifomu itha kugwiritsidwa ntchito pochita masewera olimbitsa thupi omwe muyenera kudumpha paphiri lililonse. Nthawi zambiri pakudumpha gwiritsani ntchito tebulo lapadera, koma mutha kudumpha ndikuponda papulatifomu (bola ngati idakhazikika!):

5. Gawo-mmwamba nsanja ndi pafupifupi wangwiro projectile pophunzitsa m'munsi mwa thupi. Ndipo ndi sitepe mudzagwira ntchito yochepetsera kuchuluka kwa chiuno, kupanga miyendo yooneka bwino.

6. Gawo-mmwamba nsanja zothandiza kuchita zosiyanasiyana kusinthidwa kwa chakale zolimbitsa thupi. Izi zidzakuthandizani kukhala wamkulu kusiyanitsa zolimbitsa thupi zanu:

Monga mukuonera, kupeza kugwiritsa ntchito sitepe-platform mu nyumba yochitira masewera olimbitsa thupi aliyense angachite. Zida zogwirira ntchitozi zitha kukhala zothandiza mukamagwira ntchito ngati mphamvu ndi cardio. Koma ngati china chilichonse chomwe mumakonda masitepe aerobics, mutha kugula nsanja yoyeserera kunyumba ndizofunikadi.

Kugwiritsa ntchito stepplatforms:

  • Mukakhala ndi nsanja mungachite kunyumba, sitepe aerobics ndi kothandiza kwambiri mtundu otsika kwambiri workouts kwa kuwonda.
  • Ndi nsanja, ndikosavuta kuchita masewera olimbitsa thupi ndi ma dumbbells - m'malo mwa benchi yamasewera.
  • Pulatifomu yowonjezereka idzakuthandizani kusokoneza masewera olimbitsa thupi a cardio, kuwonjezera masewera olimbitsa thupi odumpha kwambiri (zolimbitsa thupi zili pansipa).
  • Zochita zolimbitsa thupi zokhala ndi masitepe zidzapereka katundu wowonjezera ku minofu ya matako ndi miyendo, zomwe ndizofunikira kwambiri kwa atsikana.
  • Pulatifomu yowonjezereka imathandizira zolimbitsa thupi zambiri ndikugogomezera kukankha-UPS ndi thabwa kuti muyime paphiri laling'ono mosavuta.

Kodi kusankha sitepe-nsanja?

Popeza fashoni yolimbitsa thupi komanso moyo wathanzi, chaka chilichonse ikukula, kusankha kwa zida zamasewera m'masitolo ndikokulirapo. Momwe mungasankhire nsanja yophunzirira kunyumba ndi zomwe muyenera kuyang'ana mukagula? Pali njira zingapo, zomwe ndizofunikira kukumbukira pogula stepper. Tiyeni tione mwatsatanetsatane.

1. Utali ndi m'lifupi mwa sitepe nsanja

Kwa makalasi omasuka tikulimbikitsidwa kuyang'ana pazigawo zotsatirazi za sitepe:

  • utali: 80cm (kotero mutha kuyika mapazi m'lifupi mwa mapewa)
  • m'lifupi35-41 cm (kutalika kwa mapazi anu + mainchesi angapo)

Mu gawo lotsika mtengo lili ndi nsanja yokhala ndi kutalika kocheperako. Mwachitsanzo, chitsanzo Chithunzi cha StarFit SP102, miyeso yake ndi 72 x 36,5:

Pamene kutalika kwa pamwamba kuchita kudzakhala wovuta, simudzamva ufulu wa kayendedwe ndipo ngakhale kuthamanga chiopsezo kugwa. Choncho, kupeza nsanja ndi ang'onoang'ono kutalika bwino ayi.

M'lifupi mwake amasankhidwa malinga ndi kukula kwa phazi lanu. Mwachitsanzo, kutalika kwa phazi kukula 38 ndi 25 cm. Komanso onjezani mainchesi angapo omwe ali ndi ma sneakers ndi zowonera pang'ono kutsogolo ndi kumbuyo kwa kalasi yabwino. Chifukwa chake, m'lifupi mwake muyenera kukhala osachepera 35 cm.

2. Kutalika ndi kuchuluka kwa milingo

Kutalika kwa sitepe ndi 10-25 cm, ili ndi magawo angapo. Mulingo uliwonse umawonjezera 5 kuwona Nthawi zambiri pamakhala magawo awiri ndi magawo atatu. Malinga ndi kafukufukuyu, mlingo uliwonse umapereka 12% yowonjezera ya katunduyo. Chitsanzo cha masitepe awiri ndi atatu (models ndi StarFit StarFit SP102 SP201):

Oyamba ku maphunziro adzakhala okwanira 10 cm - osachepera mlingo wa stepper. Zotsogola zimatha kugwira ntchito pamlingo wa 20-25 cm.

3. Kutsika kwamphamvu ndi khalidwe

Kawirikawiri makhalidwe a stepper, inu mwachindunji kulemera pazipita kuti kupirira pamwamba (100-130 makilogalamu). Komanso, m'pofunika kuganizira osati kulemera kwake, komanso kulemera kwa dumbbells ndi barbells, ngati mukufuna kuchita nawo. Yang'anani mphamvu ya chipolopolo: pamwamba sayenera kudumpha ndi SAG polumpha. High quality cholimba sitepe nsanja kulemera osachepera 8 kg.

Monga ulamuliro, okwera mtengo nsanja pulasitiki bwino damping makhalidwe, chifukwa chimene chinathetsedwa mantha amasiya padziko. Zimakhudza thanzi la mafupa anu ndi msana, kotero kunyalanyaza chizindikiro ichi sikofunikira.

4. Pamwamba

Chifukwa cha chitetezo cha makalasi anu, tcherani khutu, pali zokutira mphira pamwamba pa sitepe. Kwa bajeti opanga zida amatha kukhala ndi nthiti, koma ndibwino kuti musankhe mapulatifomu okhala ndi zokutira labala. Thandizo la stepper liyeneranso kukhala lokhazikika komanso losasunthika.

5. Mapangidwe a zothandizira

Pali 2 mitundu ya sitepe-nsanja ndi kunyamula ndipo ndi wosuta configurable. Nthawi zambiri kunyamula nsanja ndi kutalika kwa 20 cm, ndi nsanja pa miyendo kukwera 25 onani, Mwachitsanzo, yerekezerani chitsanzo. StarFit SP-201 ndi Reebok RSP-16150:

Poyamba, mutha kugula chithandizo chowonjezera ngati mukufuna kuwonjezera kutalika kwa projectile. Komabe, ndi otetezeka kugwiritsa ntchito ndi wosuta configurable thandizo, monga pamene kulumpha mbali zochotseka akhoza kungosweka. Ndiwo nsanja yosinthira ogwiritsa ntchito:

Sitikulimbikitsa kupanga stepper kunyumba. Choyamba, opanga zinthu zamasewera amapangidwa ndi pulasitiki yapadera, yomwe imachepetsa kugwedeza kwamphamvu panthawi yokhudzana ndi phazi ndi nsanja. Zimathandizira kuti mafupa azikhala athanzi komanso msana. Chachiwiri, nsanja yowonjezereka iyenera kukhala yokhazikika komanso yokhala ndi rubberized pamwamba, komanso zimakhala zovuta kuchita kunyumba.

Yesaninso kuti musagule sitepe-platform, yachiwiri. Pali chiopsezo kuti pamwamba pali zophulika ndi zophulika zomwe simudzaziwona pa zokutira za rubberized.

Gawo Reebok

Step Reebok ndi okwera mtengo, koma mtundu wawo uli bwino. Ngati muli ndi luso lazachuma, ndi bwino kugula nsanja ya Reebok. Choyamba, ndi nsanja Reebok omasuka komanso otetezeka kuchita. Kachiwiri, moyo ndi wautali mokwanira.

Zochita 20 pamasitepe

Kukupatsani masewera 20 okonzeka pa sitepe-platform yomwe ingakuthandizeni kuchepetsa thupi, kulimbikitsa minofu yomwe imakoka thupi ndikuchotsa madera ovuta.

1. Kuthamanga pa sitepe-platform

2. Gwirani kumbali

3. Squat + diagonal mapapo

4. Squats ndi benchi atolankhani dumbbells m'mwamba

5. Reverse mapapu ndi dumbbells

6. Lunge ndi sexagenarian pa nsanja

7. Kokani ma dumbbells mu bar

8. Kwezani mwendo mu thabwa

9. Kankhani-UPS pa nsanja

10. Lumphani pa nsanja

11. Plyometric mapapo pa nsanja

12. Kulumpha kwakukulu mu lamba

13. Kuthamanga Kwambiri

14. Lumphani kupyola pa nsanja

15. Magulu olumpha

16. Lunge kudumpha ndi

17. Lumpha kulumpha

18. Lumphani ndi kukhota

19. Mbalame zina zoswana ndi mapazi

20. Mabulu ena akudumpha pa nsanja

Zikomo chifukwa cha kanema wa youtube wa gifs Zovala zazifupi ndi Marsha.

Dongosolo la maphunziro ndi sitepe ndi nsanja kwa oyamba kumene

Aliyense ntchito kwa masekondi 30, ndiye 30 masekondi yopuma. Kuzungulira kulikonse kumabwerezedwa mu 2 maulendo. Pakati pa zozungulira kupuma 1.5 mphindi.

Raundi yoyamba:

  • Kuthamanga pa sitepe-platform
  • Sinthani mayendedwe ndi ma dumbbells (popanda ma dumbbells)
  • Magulu olumpha

Kuzungulira kwachiwiri:

  • Kuthamanga Kwambiri
  • Squat kumbali
  • Lumpha kulumpha

Dongosolo la maphunziro okhala ndi sitepe yopita patsogolo

Zochita zonse zimachitidwa kwa masekondi 40, ndiye masekondi 20 kupuma. Kuzungulira kulikonse kumabwerezedwa mu 2 maulendo. Pakati pa zozungulira kupuma 1 miniti.

Raundi yoyamba:

  • Squats ndi bench press of dumbbells mmwamba
  • Lumphani pa nsanja
  • Kankhani-UPS pa nsanja
  • Burpee ndi kuswana mapazi

Kuzungulira kwachiwiri:

  • Kokani ma dumbbells mu bar
  • Lumpha pa nsanja
  • Lunge ndi sexagenarian pa nsanja
  • Kulumpha kwakukulu mu chingwe

Zolimbitsa thupi pamasitepe: zodzitetezera

1. Nthawi zonse muzichita masewera olimbitsa thupi pamasitepe a sneakers. Sankhani nsapato zokhala ndi malo osasunthika komanso ndi kukonza bwino phazi.

2. Osavala m'kalasi ndi mathalauza otayirira kuti musagwe.

3. Musanachite masewero olimbitsa thupi, onetsetsani kuti nsanja yokwerapo siimatsika pansi panthawi yolimbitsa thupi.

4. Komanso, onetsetsani kuti sitepe-mmwamba nsanja zokhazikika komanso zotetezedwa. Pewani zaprygivayem pa nsanja, ngati simukudziwa za kukhazikika kwake.

5. Panthawi yochita masewera olimbitsa thupi sungani misana yanu molunjika, mapazi ophwanyika pa nsanja yokhazikika mokwanira, bondo la mwendo wothandizira sayenera kupitirira mzere wa sock.

6. Ngati muli ndi vuto ndi ziwalo za miyendo kapena miyendo ya varicose, ndiye kuchotsani ku maphunziro anu akudumpha. Mutha kuchita zomwe tafotokozazi, ndikudumpha m'malo mochita masitepe momwe mungathere.

7. Sitepe iliyonse nsanja pali zoletsa kulemera nawo. Samalani, mukamaphunzitsa ndi kulemera kowonjezera (barbell, dumbbells).

8. Ngati mukuyamba, ndi bwino kukhazikitsa kutalika kwa projectile pa mlingo osachepera (10 cm). Komabe, ngati mukukonzekera kupanga pushups, matabwa ndi zochitika zina zolimbitsa manja pa sitepe-platform, ndiye kuti nsanjayo ikukwera, zimakhala zosavuta kuchita masewera olimbitsa thupi.

Top 5 mavidiyo kuwonda ndi sitepe nsanja

Tikukupatsirani kanema wamkulu wa 5 wokhala ndi nsanja yomwe ingakuthandizeni kuchepetsa thupi, kulimbitsa thupi ndikupangitsa kuti mukhale ndi minofu. Ena mwa mavidiyo kuwonjezera sitepe nsanja mudzafunikanso dumbbells. M'malo mwa dumbbells mungagwiritse ntchito mabotolo a madzi kapena mchenga.

1. Kulimbitsa thupi kwa Cardio ndi nsanja (mphindi 12)

Mafuta Owotcha Cardio Khwerero Lolimbitsa Thupi la Butt ndi Tchafu - Kanema Wolimbitsa Thupi Aerobics

2. Masewero olimbitsa thupi kwambiri okhala ndi sitepe (mphindi 60)

3. Zochita zolimbitsa thupi za Cardio + zolimbitsa masitepe (mphindi 40)

4. Maphunziro apakatikati ndi nsanja (mphindi 35)

Ngati muli ndi nsanja yowonjezereka, koma mukufuna kukweza zida zanu zolimbitsa thupi, timalimbikitsa kuti muwerenge zolemba zotsatirazi:

Siyani Mumakonda