Mukati
Iyo yerubhu chiuno ndeye yakasununguka tepi yakagadzirwa yelatex kuti iite simba zviitwa. Rubber zvishwe zvine akati wandei ekurwisa uye zvakagadzirirwa kukudziridza mhasuru dzemuviri wako. Iyi midziyo yekusimbisa inogona kushandiswa mumba uye mune yekurovedza muviri zviyereso zvine mahara emahara.
Nekuda kwekuita kwayo nyore uye kuita kwakasiyana siyana zvishwe zverabha zvakanyatso shingairira kushandisa mukushanda kwakasiyana siyana. Vakawana kunyorera mumarudzi mazhinji emitambo: martial arts, crossfit, powerlifting, mitambo yetimu, mitambo, inoshanda uye simba rekudzidzisa. Zvakare zvishwe zverabha zvinoshandiswa panguva yekuvandudza kwekukuvara kwemasculoskeletal system, kusanganisira vatambi vehunyanzvi.
Rubber chiuno: chii icho uye chii chiri kushandiswa
Zvishwe zvinomiririra yakavharwa rubber band, dzakasiyana hupamhi. Iyo yakafara tepi, iyo bokupokana kukuru kwazvo kwainako. Density tension inosarudza danho remutoro: sekutonga, inosiyana kubva pa5 kusvika 100 kg. Uine zvishwe unogona kumhanyisa simba uye plyometric kurovedza muviri, pamwe nekugovana navo nemabhuru kana bharanzi rekuwedzera mutoro. Rabha zvishwe zviri nyore kunamatira kumahombekombe, saka anowanzo shandiswa nevatambi mu bodibildinge.
Kudzidziswa nezvirukwa zverabha kuti ubudise zvakakwana kukura kwemhasuru ine kushushikana kushoma pane majoini uye nyama inobatanidza. Uye zvakare, nekuda kwekukakavadzana kwerubber mhasuru mutoro inoenderera ichiwedzera uye inosvika pakukosha kwakanyanya pakudzvanywa kwepamusoro kwemhasuru iyo inobvumidza kudzikisira zvikanganiso zvekushanda nesimbi. Iri girobhu rinoita mabasa mazhinji rinogona kuomesa chiitwa nekuwedzera kuramba, uye kurerutsa chiitiko ichi nekurerutsa huremu hunobatanidzwa (semuenzaniso, dhonza-UPS).
Iyi yemidziyo yekusimbisa inonziwo tambo yerabha uye matepi erabha (powerlifting bhendi, resitance bhendi). Kwete kuti uvhiringidzike ne rabha zvishwe nemimwe mitambo yemitambo yakagadzirwa nelatex zvinhu, izvo zvinoshandiswa zvakanyanya mukusimba:
- iwo akasimba akasimba mabhendi (anoshandiswa pakurovedza pazvidya nemagaro)
- elastic tepi (inoshandiswa pakudzidzisa simba, Pilates, kutambanudza)
- a tubular expander (inoshandiswa kurema uremu nemwenje kuramba)
Chimwe nechimwe chezvinhu izvi zvemitambo chakakosha uye chinoshanda pakurovedza, asi ndiwo matopu erabha akanakira kudzidziswa kwesimba kwakasimba uye nekukurumidza kukurumidza kwehunhu-hwesimba hunhu.
Zvakanakira zverabha zvishwe
- Kusiyana nekudzidziswa uine mahuremu emahara, kurovedza muviri uine zvishwe kumanikidza mhasuru dzako kuti dzishande mukati mehuwandu hwekufamba zvinowedzera, nokudaro nekuwedzera chikamu chemutoro.
- Kubudikidza nekudzidziswa nezvirukwa zverabha unokwanisa kugadzira tsandanyama dzako dzese uye nekutaurisa muviri usina chakaremerwa chakakura.
- Kudzidziswa nezvirukwa zverabha kunobatsira kugadzira simba rinoputika uye nekumhanyisa, kumisikidza mhasuru mhasuru Naizvozvo, mabhendi anoshandiswa zvakanyanya mu crossfit, martial arts uye inoshanda kudzidziswa.
- Iyi compact fomu yemidziyo yemitambo, iwe unogona kushanda pairi kumba (havatore nzvimbo yakawanda) kana kuenda newe kuijimu (iwo akareruka uye mashoma muhukuru).
- Paunenge uchishanda nezvikorekedzo iwe unobata kudzikamisa mhasuru uye mhasuru system iyo inoita kuti kurovedza kuve kwakanyanya uye kunoderedza njodzi yekukuvara.
- Maekisesaizi ane zvishwe zverabha zvinyoro nyoro kumajoini uye matishu anobatanidza pane kurovedza uine zvirema zvemahara, nekuda kwekukakavara zvishoma nezvishoma.
- Rubber zvishwe zvine akati wandei ekurwisa, saka iwe uchave unokwanisa kusarudza yakaringana mutoro zvichienderana nerudzi rwe tepi.
- Makirasi ane zvishwe kusiyanisa yako yekudzidzira mutoro kunopa mutsva kukurudzira kune mhasuru kunobatsira kudzivirira tsika uye kudzikira kwekudzokorora kudzidzira.
- Nemabhandi erabha zviri nyore kwazvo uye nekukurumidza kudzidza zvakadai zvinobatsira asi zvinonetsa kurovedza muviri, sekudhonza. Verenga zvimwe: Ungadzidza sei kubata ne zero.
- Iwe unogona kushandisa yerubhu chiuno ne dumbbells uye barbell, nokudaro uchiwedzera mutoro uye uchiita kuti iwedzere yunifomu uye yehupenyu.
Exercises pamwe rabha zvishwe
Isu tinokupa iwe sarudzo yeanoshanda maekisesaizi nerabha zvishwe zvinozokubatsira iwe kusimbisa ese mhasuru mapoka uye kubvumira muviri kuti utaure.
Kutenda kune iyo gifs youtube chiteshi: Yachena Shumba Athletics, BhendiKudzidzisaWorkouts, JoseLopezFit.
1. Bhenji pinda pamapfudzi
2. Simudza maoko kumapendekete
3. Kubereka maoko kumativi emapendekete
4. Kuwedzeredzwa kwetriceps
5. Bench wokudhinda kuti triceps
6. Bhenji rinodhindisa mhasuru dzechipfuva
Kana iyo sarudzo yekushandira yakafararira mhasuru dzekumashure:
7. Kuberekesa maoko pachifuva
8. Tambanudza tepi
9. Kubata mabiceps
10. Vertical kudhonzera kumashure
11. Horizontal kudhonza kumusana
12. Mamonya anotsemuka
13. Sragi yemapfudzi
14. Kufamba munzvimbo ine zvishwe
15. Kurwisa nezvishwe
16. Chikwere chine zvishwe
Kana, zvakadii neizvi:
17. squat + bhenji yekutsikirira pamapfudzi
18. Kubvuta tsoka kudivi
19. Makumbo ekubvuta kumashure
20. Makumbo ekubvuta akadzokera mutserendende
21. Mabvi anosvika pachipfuva
22. Superman yekumashure uye lumbar
23. Kufamba mubhawa
24. Dhonza-UPS nemabhandi erabha
Uye, hongu, iwe unogona kushandisa rabha chiuno mukubatana neyechinyakare kusimba kwesimba nehurema hwehuremu, ingave dumbbells kana barbell. Rubber zvishwe hazvisi zvinotsiva iron, asi kuwedzera kukuru izvo zvinowedzera kushanda kwekushanda kwako.
Rubha chiuno: kwekutenga
Rubber zvishwe zvine akati wandei mazinga ekudzivirira, imwe neimwe yadzo ine ruvara rwayo uye humwe upamhi hwe tepi. Kuramba kwakaenzana mumakirogiramu, asi sekutakura kwetsandanyama kubva pamabhandi akasununguka uye zvirema zvemahara zvakasiyana, chiyero chinenge chakayenzana.
Mhando dzerabha zvishwe mutoro:
- Tsvuku: 7-10 kg (bhanhire upamhi 1.3 cm)
- Mutsvuku: 10-20 kg (bhanhire upamhi 2.2 cm)
- Ruvara rwepepuru: 22-35 kg (bhanhire upamhi 3.2 cm)
- Girinhi: 45-55 kg (tepi upamhi 4.4 cm)
- Ruvara rwebhuruu: 55-80 kg (bhanhire upamhi 6.4 cm)
Dzvuku uye dema zvinowanzo shandiswa kudzidzisa madiki madiki masuru. biceps, triceps, uye deltoids. Pepuru, girini, uye bhuruu kushandiswa kwemaraira kudzidzisa iwo makuru masuru mapoka: chipfuva, musana, makumbo. Mutoro unogona kugadziridzwa zvichienderana nekugona kwako uye kudzidziswa kwesimba.
Wide akasiyana erabha zvishwe pamutengo unodhura unopa online chitoro che Aliexpress. Unogona kutenga seti yehinji kana kusarudza 1-2 mabhande kumwe kuramba. Isu takasarudza chigadzirwa chakakurumbira chine ongororo dzakanaka uye mazhinji maodha, kuti ugone kutenga michina yemhando yepamusoro. Zvakare zviri nani kuverenga zvakataurwa nevatengi usati watenga.
Kazhinji, zvinhu zviri kutengeswa, zvakataurwa mukudzokorora, mutengo hausi wekupedzisira.
Iyo seti yerabha zvishwe zvekushomeka kwakasiyana
Kazhinji kit yacho inosanganisira 3-5 akasiyana marara mukushorwa. Zvekudzidziswa muviri wese zvirinani kutenga iyi seti yemabhandi erabhabhu sezvo makuru uye madiki mhasuru inoda mitoro yakasiyana. Mutengo weiyi tepi unowanzo kuve mune 2000-3000 rubles.
1. Rubha chiuno J-Bryant (3 zvinogoneka seti)
- Sarudzo 1
- Sarudzo 2
- Sarudzo 3
2.Rubber chiuno Kylin Sport (2 seti)
- Sarudzo 1
- Sarudzo 2
3. Rubha chiuno Winmax
4. Rubha chiuno ProElite
5. Rubha chiuno Jumpfit
Rubha chiuno chidimbu
Pane kudaro, unogona kutenga tepi yeimwe saizi. Rangarira kuti danho rekushomeka rinowanzo kupihwa zvakanyanya, uye izvi zvinofanirwa kutariswa pakusarudza zvishwe zverabha. Mutengo webhandi rimwe ndewe 300-1500 rubles, zvichienderana nedanho rekudzivirira. Izvo zvakanyanya iyo yakasununguka tambo, iyo yakawanda inodhura. Kuti uwedzere mutoro unogona kupeta chiuno muhafu.
1. Rubha chiuno J-Bryant
2. Rubha chiuno ProCircle
3. Rubha chiuno Simba Nhungamiro
4. Rubha chiuno Kylin Sport
5. Rubha chiuno Powert
- Sarudzo 1
- Sarudzo 2
Unoda kudzidzisa kumba? Wobva watarisa mimwe midziyo yemitambo inoenderana:
- Iyo simulator: chii, sei kusarudza sarudzo yemitambo nebar
- Sandbag (sandbag): hunhu, kurovedza muviri, kupi kwekutenga
- Massage roller (furo roller): chii chinodiwa, kupi kwekutenga, kurovedza muviri