Tubular expander: zabwino ndi zoyipa, momwe mungasankhire + masewera olimbitsa thupi 30 (zithunzi)

Exander yotulutsa ndi zida zamasewera zolimbitsa minofu, yomwe ndi chubu chosagwira kuvala chopangidwa ndi latex chokhala ndi zigwiriro ziwiri zopangidwa ndi pulasitiki. Kuchita masewera olimbitsa thupi ndi expander sikungobweretsa kusiyanasiyana kwanu, komanso kudzakhala njira yabwino kwambiri yochitira masewera olimbitsa thupi ndi ma dumbbells.

Chifukwa chake, maubwino ndi maubwino otani a masewera olimbitsa thupi omwe ali ndi chubu chofufuzira, komanso momwe mungasankhire zida zamasewera izi?

ZOKHUDZA KWAMBIRI: kuwunika kwathunthu

Tubular expander: Zambiri ndi mawonekedwe

Exubular expander imapereka mphamvu pamphamvu pamisempha yomwe imapangidwa ndi kukana kwa mphira. Kukana kumapangitsa kuti minofu igwirizane, yomwe imathandizira kukula kwa mafupa ndi minofu. Mosiyana ndi ma dumbbells, expander imapangitsa kuti minofu ikhale yolimba nthawi zonse, ndikupatsanso yunifolomu komanso katundu wabwino kwambiri. Kuchita masewera olimbitsa thupi pachifuwa ndikotetezeka komanso kothandiza, nthawi zambiri amalimbikitsidwa ndi ma physiotherapists kuti akonzenso pambuyo povulala.

Pali mitundu yambiri yowonjezera (dzanja, bere, gulugufe, chithunzi chokwera XNUMX, tepi yotanuka), koma kuti chotupacho chimakhala chothandiza komanso chosunthika potsegulira magulu akulu akulu amtundu uliwonse. Kutulutsa kotereku kumathandizanso minofu yakumtunda (mikono, mapewa, chifuwa, kumbuyo, abs) ndi thupi lotsika (matako, miyendo). Mutha kugwiritsa ntchito zotulutsa zotengera:

  • kulemera kwa minofu yomanga
  • pazochita zamagetsi zokometsera thupi ndikuwonjezera kupirira kwamphamvu
  • mu maphunziro a mtima kuwotcha mafuta

Chotulutsa cha tubular chimapangidwa ndi mphira wolimba woonda, womwe uli ndi mawonekedwe a chubu. Kutalika kwa expander ndi 120-130 cm kutengera kuuma kwa magulu opangira ma tubular omwe ali ndi matumba ali ndi magulu angapo osagwirizana, omwe amapereka magawo osiyanasiyana a katundu. Kuuma kwa wotulutsa nthawi zambiri kumakhala kosiyana kutengera wopanga, ngakhale pamlingo womwewo wotsutsa.

Fitness band: zomwe + zimachita

Exander yotulutsira imakhala yopepuka, yophatikizika komanso yotsika mtengo, yoyeserera, yomwe ingakhale yofunikira pamasewera kunyumba ndi muholo. Chobweretsera chimodzi chowonjezera ndikuti sangathe kupereka mulingo wonyamula womwe umatha kukhala dumbbell, barbell ndi zida zolimbitsa thupi. Ngati mukuchita zolimbitsa thupi, expander sangakuthandizeni kukwaniritsa zolinga zazikulu pakuphunzitsa kunenepa.

Zopindulitsa 10 za zotulutsa zamachubu

  1. Tube expander imagwiritsidwa ntchito polimbitsa thupi minofu yonse yakumtunda ndi kumunsi kwa thupi. Izi zidzakuthandizani kuti muzichita masewera olimbitsa thupi, omwe ndi ofunikira pophunzitsa ma dumbbells (mwachitsanzo, amakweza manja ku ma biceps, makina osindikizira pamapewa, kuthamangira kumbuyo, kupopera miyendo, squats).
  2. Chowotchera cha tubular ndi choyenera kwa onse oyamba kumene komanso ophunzira apamwamba: katunduyo ndi wosavuta kukana. Mutha kugwiritsa ntchito zowonjezera zingapo nthawi imodzi kuti muwonjezere katunduyo.
  3. Kutambasula komwe mungatenge nawo nthawi zonse, ndi kopepuka komanso kokwanira. Mukapita kutchuthi, kuyenda bizinesi kapena kusuntha pafupipafupi, kuti mukaphunzitse m'malo mwa ma dumbbells ndizotheka kugwiritsa ntchito zotulutsira ma tubular. Izi sizitenga malo ambiri mnyumba mosiyana ndi makina olimbitsira masewera olimbitsa thupi komanso zolemera zaulere.
  4. Chida chotambasuliracho chimakhala chofatsa polumikizira ndi mitsempha kuposa ma dumbbells ndi barbell, kotero ndioyenera okalamba ndi anthu olumala pakuchita masewera olimbitsa thupi. Akatswiri ena amati kutambasula ndi njira imodzi yotetezeka kwambiri yolimbikitsira mafupa ndikupewa kufooka kwa mafupa. Komanso ndi expander palibe chiopsezo chotsitsa projectile cholemera ndikuvulala.
  5. Mutha kusintha pamanja katundu wa expander: ngati pang'ono kuti muchepetse kutalika kwa zotanuka, kukulunga m'manja ndipo potero amapanga abonkukana kwakukulu ndikuwonjezera katundu paminyewa.
  6. Mukamachita masewera olimbitsa thupi, ndikulimbitsa thupi ndikugwira ntchito mwakhama minofu yomwe imalimbikitsa thupi lanu mlengalenga. Ndikuteteza bwino matenda akumbuyo ndi kumbuyo.
  7. Exubular expander ilibe inertia yomwe imakukakamizani kuti mutsatire mayendedwe angapo kuti muthane ndi kukana. Izi zimathandizira kukhalabe ndi machitidwe olondola a masewera olimbitsa thupi, motero kuti azigwira bwino ntchito pamagulu amisempha.
  8. Imeneyi ndi njira yosankhika kwambiri yazida zamasewera, mtengo wake sukupitilira ma ruble 300-400.
  9. Zogulitsa zakonzeka, magulu angapo osagwirizana, omwe angakuthandizeni kupanga malo ochitira masewera olimbitsa thupi opanda zida zolemera komanso zazikulu (pansipa maulalo oti mugule).
  10. Nthawi zina zolimbitsa thupi zotulutsa ma tubular zitha kuphatikizidwa ndi ma dumbbells kuti ziwonjezere katundu komanso kufalitsa kwake yunifolomu.

Kuipa kwa expander yotulutsa

  1. Zolakwitsa zimakhala ndi kulemera koonekera bwino, zokulitsa ma tubular ndizowoneka bwino (wamphamvu, wapakatikati, wofooka). Pogwira ntchito ndi expander, simudzatha kuyeza zoyeserera zomwe mumachita kuti mutambasule. Muyenera kudalira momwe akumvera.
  2. Ndi ma dumbbells osavuta kuwongolera katundu ndikuwunika momwe akuyendera, pang'onopang'ono kukulitsa kulemera kwa zida. Kuphatikiza apo, expander ili ndi malire pakatundu, kotero siyabwino kwa anthu omwe amakonda kuchita ndi zolemera zazikulu.
  3. Kutulutsa kwamachubu komwe kumagwiritsidwa ntchito pafupipafupi kumatha kung'ambika ndikutambasula, mosiyana ndi ma dumbbells ndi ma barbells omwe angatenge nthawi yayitali.
  4. Ndi kuyenda kosavuta kwa chingamu kumatha kugunda kapena kuvulaza. Chifukwa chake, nthawi zonse yesetsani kukhala ndi chidwi chonse.

Momwe mungasankhire expander ndi komwe mungagule

Ngakhale zabwino zonse zogwiritsa ntchito zotulutsa, zitha kupezeka m'sitolo iliyonse yamasewera. Koma nthawi zonse mumatha kugula ma tubular m'malo ogulitsira pa intaneti, pomwe nthawi zambiri pamakhala mahema osankhidwa mosiyanasiyana. Chokhacho chokhacho chogula pa intaneti ndikuti simungathe kuwona bwino mtundu wa malonda ndikuwona katundu. Dziwani kuti kuuma kwa wotulutsa kumatha kusiyanasiyana ndi opanga ngakhale motsutsana komweko.

Muyenera kusamala mukamagula zotulutsa:

  • Nkhani ya chubu kupanga. Sankhani hema wokhala ndi mphira wakuda wolimba. Yesetsani kutambasula mphira kangapo ndikuyang'ana zotsalira zilizonse pamizere yoyera kapena zolakwika.
  • Dzanja. Dzanja lidzapangidwa ndi pulasitiki wolimba wosagwira makina. Onetsetsani kuti mikonoyo yakhala ndi malo osakhazikika omwe amalola kugwirana manja m'kalasi.
  • Phiri. Ngati kulimbana kwakukulu nthawi zambiri kutambasula kumang'ambika ndendende pamalo olumikizirana ndi ma chubu. Momwemo, sankhani hema momwe magawo awa amalumikizidwa ndi chitsulo chosungira (opezeka pama bandeji okhala ndi machubu osinthika).
  • Kutalika. Onetsetsani kuti muwone ngati mungathe kuchita masewera olimbitsa thupi ndi expander, komwe kuli kofunika kukwera kutalika kwake (Mwachitsanzo, benchi atolankhani mapewa). Zingwe zina zimakhala ndi mphira wolimba kotero kuti, ngakhale mphamvu yayikulu ikulephera kutambasula kutalika kwake.
  • Kuphunzira kwina kwa mphira. Expander, pomwe chubu labala yokutidwa ndi malaya oteteza (khola) ali cholimba komanso chodalirika pakugwiritsa ntchito nthawi yayitali. Mahema otere nthawi zambiri amakhala okwera mtengo.

Kukaniza kwa expander kumafotokozedwera pakufotokozera za malonda ndi utoto. Kusankha kwamitundu kumadalira wopanga, koma nthawi zambiri amapereka kuwunikira kotere:

  • wachikasu: katundu wofooka kwambiri
  • wobiriwira: katundu wofooka
  • ofiira: katundu wamba
  • buluu: katundu wolemera
  • chakuda: katundu wolemera kwambiri

Nthawi zina mulingo wokana ukugwiritsidwa ntchito pazizindikiro zamagetsi zamanja: 1 - kukana pang'ono, 2 - sing'anga ndi 3 kukana - kukana kwamphamvu. Poterepa, mtundu wa raba ndiwosafunika.

Pofuna kuwonjezera kusiyanasiyana kwa masewera olimbitsa thupi ndi chubu chofutukulira, muyenera kuganizira komwe angakonzeke mchipindacho (Mwachitsanzo, kukwana khoma, chitseko, mipiringidzo khoma). Mutha kugwiritsa ntchito makoma kapena makomo apadera:

Kutulutsa ma tubular ndichimodzi mwazomwe zimapezeka pamsika wazida zamasewera. Mtengo wa expander ndi ma ruble 300-400, mtengo wa swimwear 800-1500 rubles. Kusambira kusambira kwakukulu kwambiri Aliexpress pamtengo wotsika komanso ndi kutumiza kwaulere.

Tikukupatsani zosankha zingapo zokulitsa ma chubu pa Aliexpress, mutha kuyitanitsa pano. Nthawi zambiri mahema amabwera mkati mwa milungu iwiri kapena itatu. Tasankha ogulitsa ochepa omwe ali ndi mitengo yotsika mtengo kwambiri komanso kuwunikira koyenera. Musanagule onetsetsani kuti mwawerenga ndemanga pamalonda.

Okulitsa amodzi

Nthawi zambiri omwe amagulitsa pa Aliexpress amapereka magulu asanu a magulu osagwirizana (kuyambira 5 kg mpaka 5 kg). Mtundu uliwonse umafanana ndi kukhazikika kwina.

  1. Tubular expander nambala 1
  2. Tubular expander nambala 2
  3. Tubular expander nambala 3
  4. Tubular expander nambala 4
  5. Tubular expander nambala 5

Zovala zosambira

Kuphunzitsa ndi zokulitsa zamachubu ndiyosavuta komanso yopindulitsa kugula magulu angapo a kuuma kosiyanasiyana. Izi zidzakuthandizani kuti muziphunzitsa mokwanira, moyenera kugwira ntchito pagulu lililonse la minofu. Chikwamacho nthawi zambiri chimakhala ndi magulu asanu olimba (kuyambira 5 mpaka 4.5 kg), zigwiriro ziwiri, zingwe, mapazi, chosungira chitseko, chikwama.

  1. Gulu lokulitsa nambala 1
  2. Gulu lokulitsa nambala 2
  3. Gulu lokulitsa nambala 3
  4. Gulu lokulitsa nambala 4
  5. Gulu lokulitsa nambala 5

Zochita 30 zokhala ndi zotulutsa zotsekemera

Akupatseni masewera olimbitsa thupi osankhidwa bwino ndi ma tubular expander amitundu yonse yaminyewa. Nthawi zonse muziwotha moto musanaphunzitsidwe ndi wotulutsa komanso mukamaliza kulimbitsa thupi, yanikani minofu yonse.

Ngati mukufuna kugwira ntchito pakukula kwa minofu, kenako chitani zolimbitsa thupi 10-12 zobwereza njira 3-4. Kukana kwa wotulutsa kumasankha kotero kuti kubwereza komaliza kumachitika mwamphamvu kwambiri. Ngati mukufuna kugwira ntchito pa kulimbitsa minofu ndi kuonda, kenako yesetsani kuchita zolimbitsa thupi nthawi 16-20 m'maseti 2-3. Ntchito yotsutsa band imatha kutenga pafupifupi.

Kuchita masewera olimbitsa thupi ndikutulutsa pamapewa

1. Bench atolankhani kwa mapewa

2. Kwezani manja patsogolo

3. Kuswana moyandikana

4. Cholinga chothamangitsira pachifuwa

5. Kutambasula kutambasula kunama

Zolimbitsa thupi ndi zotulutsa pamimba pachifuwa

1. Onetsetsani pachifuwa ndi chotulutsa

2. Kanikizani pachifuwa ndi chotulutsa chokhazikika

3. Kuswana manja minyewa ya chifuwa

4. Cholinga cha wofutukula mu bar

Zochita ndi chifuwa chofutukula manja

1. Kukwera kwa manja pa biceps

2. Bwezerani manja kumbuyo pamatopewo

Kuchita masewera olimbitsa thupi ndikutulutsa kumbuyo

1. Kukoka kwa wotambasula ndi dzanja limodzi

2. Cholinga cha wotambasula ndi manja awiri

3. Kokani zotulutsa pamsewu

4. Kukoka kopingasa kumbuyo

5. Kutambasula kopingasa ndikukhazikika pamanja

6. Kutambasula kutambasula

Zochita ndi chifuwa chotulutsa kumbuyo

1. Superman wokhala ndi chifuwa chotulutsa

2. Kukwera kwa thupi mutakhala pansi

Zolimbitsa thupi ndi zotulutsa pa atolankhani

1. Amapendekera ku mbali ndi minofu ya m'mbali

2. Amapendekera ndikutuluka kwa manja

3. Bwato

4. Kukwera kwa atolankhani

5. Lumo

Zolimbitsa thupi ndi zotulutsa pamiyendo ndi matako

1. Kuyenda mbali

2. Kuukira

3. Magulu

4. Kulanda mapazi kumbali

Kapena, nanga bwanji izi:

5. Imirirani zala zanu zakumapazi kuti mulandire ng'ombe

6. Kutakasa kwa miyendo inayi

Zikomo chifukwa cha njira za gifs za youtube: Jay Bradley, Mtsikana Wokwanira Kukhala Wamoyo, Mtundu Wolimba, Catherine St-Pierre.

Kuphunzitsa ndi zokulitsa zamachubu: kanema wokonzeka wa 8

Ngati simukufuna kukonzekera maphunziro, tikukupatsani mwayi wokonzekeretsa-chubu cha 8 kuti mumve bwino ndikulimbitsa thupi. Magawo amatha mphindi 10 mpaka 30, mutha kusinthana pakati pawo kapena kusankha pulogalamu yoyenera kwambiri kwa inu.

Makochi TOP 50 pa YouTube: kusankha kwathu

1. Olimbitsa thupi ndi zotulutsa pachifuwa (mphindi 30)

30 Minute Full Body Resistance Band Workout - Zolimbitsa Thupi Loyeserera Akazi & Amuna

2. Maphunziro achidule komanso kutambasula thupi lathunthu (mphindi 10)

3. Kuphunzitsa thupi lonse ndi chotulutsa (mphindi 30)

4. Kuphunzitsa thupi lonse ndi chotulutsa (mphindi 30)

Kulimbitsa Thupi Lathunthu Lathunthu | Ntchito zolimbitsa thupi zonse

5. Kuphunzitsa thupi lonse ndi chotulutsa (Mphindi 25)

6. Maphunziro apakatikati ndikutambasula thupi lathunthu (mphindi 10)

7.Kuphunzitsa kutulutsa (mphindi 25)

8. Kuphunzitsa thupi lonse ndi chotulutsa (Mphindi 20)

Anthu ambiri amanyalanyaza zovala zamasamba, osati kuwerengera zida zogwirira ntchito polankhula ndi kupumula kwa thupi. Komabe, uku ndikumvetsetsa, chifukwa chowonjezera sichimangokhala zida zogwiritsira ntchito zokha, komanso njira yabwino yopopera bwino magulu onse akulu amtundu.

Onaninso:

Siyani Mumakonda