Wepamusoro gumi simba rekudzidziswa neatubular ekuwedzera emuviri wese

Kana iwe uchida kutanga kuita zviitwa zvepamusha zvetsandanyama toni, kubvisa nzvimbo dzedambudziko, kupisa mafuta uye kuwedzera simba, ndiyo imwe nzira yakanaka kune dumbbells ichave iri simba kudzidzisa ne chest expander. Tinokupa iwe sarudzo huru yemavhidhiyo neiyo tubular expander yekudzidzira kumba.

Ruzivo rwakazara nezve vanowedzera

Iyo tubular expander ndeye refu irabha chubhu ine inobata kumagumo. Kana uchitamba nesimba hombe remutoro rakagadzirwa nekushomeka kwerabha. Iyo yekuwedzera ndeye akati wandei ekudzivirira matanho zvinoenderana nekuoma kwerabha, kubva pane izvi tinogona kusarudza mutoro wakakodzera. Kana iwe uchironga kurovedza neexander kwenguva yakareba yenguva, iwe unogona kutenga ekuwedzera anoverengeka mazinga ekuomarara emapoka akasiyana emhasuru.

Yese yeiyo tubular expander

Ndeapi mabhenefiti ekudzidziswa neanowedzera tubular:

• Kutenda kune anodzinga, zvinokwanisika kuitisa yepamusoro-soro simba rekudzidzisa pasina rinorema uye rakakura michina
• Expander inopa mutoro kune mhasuru mune hwese hwenzendo
• Urwu ndirwo rudzi rwekuchengetedzeka kwemidziyo kupfuura madhibheri uye tsvimbo
• Iyo yekuwedzera ndeye compact, zvinokwanisika kutora newe parwendo rwupi nerupi
• Iyi michina yemitambo yakachipa
• Iwe unonyatso shanda pakusimbisa kweiyo bark uye kuenzanisa kukura

Tubular expander iri nyore uye inoshanda kudzidzisa dzakadai nhengo dzemuviri se maoko, mapendekete, musana, chifuva, makumbo uye magaro. Kune mhasuru yemudumbu expander inobatsira padiki padiki, asi kurovedza kunogona kuitwa pasina zvimwe zvekushandisa. Neye expander iwe uchaita chaiwo maekisesaizi akasangana newe iwe mukurovedza ne dumbbells.

Vhidhiyo yekudzidziswa neyekuwedzera tubular inopa yepamusoro-soro yekuita maekisesaizi yenzvimbo dzese dzine dambudziko. Iko hakuzove kunetesa kwakanyanya kurovedza muviri, asi kutaura uye kusimbisa mhasuru iwe uchashanda zvinobudirira sezvazvinogona. Mavhidhiyo mana ekutanga kumusoro kwedu ndeaya eGymRa chiteshi, inozivikanwa nemhando dzakasiyana dzekurovedza muviri wese.

10 vhidhiyo yekudzidzisa pamwe ne tubular vanowedzera

1. Christine Khuri: Yakazara Muviri Resistant Band Workout (30 maminetsi)

Kudzidziswa kukuru kwesimba kwemuviri wese wakagadzirirwa iwe mudzidzisi Christine Khuri. Dzidzo yese inoitwa munzvimbo yakamira. Kutarisirwa kwakaringana kunopihwa kwete kwete chete mhasuru dzemaoko, chipfuva uye musana (izvo zvinowanzo shanda zvakanaka panguva yekurovedza pamwe neyekuwedzeredza), asi zvakare mhasuru dzemakumbo uye magaro: iwe uchaita squats, mapapu, kubvuta makumbo ne tubular expander. Murairidzi anovimbisa kupisa 230-290 macalorie mumaminitsi makumi matatu.

2. Ashley: Vanotanga Total Muviri Kuramba Bhendi Workout (25 maminetsi)

Asi kana iwe uchangotanga kudzidzisa kumba, edza iyi vhidhiyo neiyo tubular expander kwemaminetsi makumi maviri nemashanu. Iwe unowana hushoma nhamba yekudzokorora kwega kwega kurovedza muviri, kutyora pakati pemaseti uye zvakaenzana yunifomu uye zvine musoro kushushikana kwemuviri wese. Chirongwa ichi chinokutendera kuti upise mashoma macalorie (kcal 25-129), asi mhasuru dzichashanda zvakanyanya.

3. Christie: Yakazara Muviri Kuramba Bhendi Workout Yakadzikira Pasi (30 maminetsi)

Muchirongwa ichi kuwedzera kushushikana kunowana wepamusoro muviri, kwete chete mhasuru dzemaoko, mapendekete, chifuva uye musana, asi yakatwasuka uye yekupedzisira mhasuru yemudumbu. Chikamu chekurovedza muviri chiri pasi. Hafu yeawa makirasi iwe unogona kupisa macalorie 205-267.

Mhinduro pane ichi chiitwa kubva kune watinyorera Yulia:

Edza iyi inoshanda vhidhiyo, chubhu expander:

4. Courtney: Yekutanga Resistance Bhendi Workout (38 maminetsi)

Ichi chiitwa nehubular expander chinosanganisira gumi kurovedza kwemhasuru dzemaoko, mapendekete, dumbu, musana, chifuva, magaro nezvidya. Chirongwa ichi chakayerwa, iwe unozogona kupisa 10-240 macalorie muchikamu chimwe chete. Kana iwe uchida kushandura kuwedzera kwekurovedza muviri, ingo gadzirisa iyo nguva yekuzorora pakati pekurovedza muviri (anotanga 299-45 masekondi, avhareji 60-30 masekondi akapfuura 45-0 masekondi).

5. HASfit: Yakazara Muviri Kuramba Bhendi Workout (30 maminetsi)

Zvichida kudzidziswa kwesimba kwakasiyana kwazvo kwemuviri wese uye mapoka emhasuru akasarudzika anopa youtube chiteshi HASfit. Uye imwe yeanonyanya kushanda uye epamusoro emhando dzekurovedza pamwe neyekuwedzera iwe yaunogona kuwana pane ino chiteshi. Muchirongwa ichi iwe unowana zviitwa gumi nemana emapoka ese emhasuru epamusoro uye ezasi emuviri. Kana iwe uchitsvaga chirongwa che desktop neyakawedzera, chirongwa HASfit ndizvo zvaunoda.

6. Tone It Up: Iyo Yakanakisa Bhendi Workout (13 maminetsi)

Chiteshi Tone Icho kumusoro chinopa kudzidziswa kupfupi neyakawedzera, iyo inopa musanganiswa wezviitwa zvinoshanda akawanda mhasuru mapoka panguva imwe chete. Semuenzaniso, iwe unosunga nekusimudza maoko kudivi kuti ushandise chikamu chepamusoro nechepasi chete. Chirongwa ichi chakareruka uye chipfupi, hauzocherechedze kuti achabhururuka sei maminetsi gumi enguva nemudzidzisi anonakidza Katrin. Yakakwana semutoro wekuwedzera.

7. BodyFit NaAmy: Resistance Band Workout (25 maminetsi)

Amy, munyori weiyo chiteshi BodyFit inopa kudzidziswa neanowedzera tubular, ayo anosanganisira nyore cardio kurovedza muviri. Chirongwa ichi chakanangana nemuviri wepasi, asi zvisiri kutaura kuti Amy anoshandisa expander 100% sekufunga. Mune akawanda maekisesaizi anoishandisa munzvimbo yakapetwa (sematauro), izvo zvinoderedza mutoro wemhasuru. Kirasi yakakodzera kune vanotanga.

8. Jessica Smith: Yese Muviri Kuramba Bhendi Workout yeZvese Matanho (maminetsi makumi maviri)

Asi Jessica Smith anopa imwe yechinyakare yekudzidzira chikamu, uko iwe unonyanya kusanganisa kurovedza pamwe nechipfuva expander chepamusoro uye chepasi muviri. Semuenzaniso, iwe uchaita mapapu uye panguva imwe chete uchiita bhenji yekutsikirira pamapfudzi. Kana kuti kutambanudza iyo yekuwedzera pamwe nepachipfuva uye panguva imwe chete dhonza mabvi ako kubhokisi rako. Chirongwa ichi chakakodzerawo kune vanotanga, asi mutoro unonyanya kutemerwa nhanho yekuomarara kweanosimudza.

9. Jessica Smith: Yese Muviri Sculpting Resistance Band Workout (30 maminetsi)

Kumwe kurovedza kubva kuna Jessica Smith kwaanopa kuti ashande kunzvimbo dzedambudziko neyakawedzera tubular. Ino nguva chidzidzo chinotora maminetsi makumi matatu uye chinosanganisira chiito chinoshamisa. Semuenzaniso, iwe uchaita iro rekumusoro ruoko pane biceps panguva imwechete tora gumbo uende parutivi. Chikamu chechiitwa chinoitika paMat.

10. Popsugar: Resistance Band Workout (2×10 maminitsi)

Youtube chiteshi Popsugar ine maviri mafupi mavhidhiyo kubva kune tubular expander. Chirongwa chekutanga chakagadzirwa nemukurumbira mudzidzisi Lacey Stone, inosanganisira gumi kurovedza pamwe neunifomu mutoro pazasi nechekumusoro chikamu chemuviri. Yechipiri Workout yakagadziriswa nemurairidzi Mike Alexander. Inosanganisira maekisesaizi manomwe neexpander zvakanyanya zvehunhu hwakasanganiswa, hunosanganisira mapoka emhasuru akati wandei.

Kana iwe uchida kushanda munzvimbo dzine dambudziko mumba, tarisa yedu kuunganidzwa kwekurovedza muviri:

• Wepamusoro makumi mashanu ekurovedza matako pamba
• Wepamusoro makumi mashanu ekurovedza makumbo kumba
• Wepamusoro makumi matatu ezviitwa kubva pakurwadziwa kwepashure

Nezve toni uye mhasuru kukura, kuverenga, kurema kudzidzisa