Tubular expander: zvakanakira nezvayakaipira, maitiro ekusarudza + makumi matatu maekisesaizi (mifananidzo)

Mukati

Tubular expander: General ruzivo uye maficha
- 10 zvakanakira iyo tubular expander
- Mutengo weiyo tubular expander
Nzira yekusarudza iyo yekuwedzera uye kwekutenga
- Vakawedzera voga
- Seti dzeanoshambira
30 kurovedza muviri ine tubular expander
Kurovedza nevatambi vane tubular: 8 yakagadzirira vhidhiyo

A tubular expander imidziyo yemitambo yekusimbisa mhasuru, inova yekupfeka-isingagadzirike yerabha chubhu yakagadzirwa nelatex ine zvibato zviviri zvakagadzirwa nepurasitiki. Kudzidzira neexpander hakuzongounza akasiyana mukushanda kwako, asi zvakare ichave imwe nzira yakanakisa yekurovedza muviri ine dumbbells.

Saka, ndeapi mabhenefiti uye mabhenefiti ekurovedza muviri nechubhu yekuwedzera, pamwe nekusarudza iyi nhumbi yemitambo?

FITNESS EQUIPMENT: kuongororwa kwakazara

Tubular expander: General ruzivo uye maficha

Tubular expander inopa simba mutoro pane mhasuru iyo inogadzirwa nekushomeka kwerabha. Kupikiswa kunoita kuti tsandanyama chibvumirano, izvo zvinomutsa kukura kwemapfupa uye mhasuru nyama. Kusiyana nemabhero ekunyepedzera, expander inopa kukakavara kune mhasuru mukati meiyo nhanho yekufamba, ichipa imwe yunifomu uye yepamusoro-yepamusoro mutoro. Kurovedza muviri pamwe nechipfuva expander zvakachengeteka uye zvinoshanda, saka zvinowanzo kurudzirwa nevephyotherapists ekugadzirisa mushure mekukuvara.

Kune akawanda marudzi akasiyana evanowedzera (ruoko, zamu, shavishavi, nhamba sere expander skier, elastic tape), asi kuti iyo tubular expander inobatsira uye inowanisa kurodha ese makuru masuru mapoka. Rudzi urwu rwekuwedzera hunoshanda zvakaenzana pamhasuru dzepamusoro muviri (maoko, mapfudzi, chifuva, musana, abs) nemuviri wezasi (magaro, makumbo). Unogona kushandisa tubular expander:

kurema kudzidzisa kwekuvaka mhasuru
musimba zviitwa zororo remuviri uye nekuwedzera kutsungirira kwemhasuru
mukudzidziswa kwemoyo kupisa mafuta

Iyo tubular expander inogadzirwa ine yakasimba yakatetepa rabha, ine chimiro chechubhu. Kureba kwekuwedzera ndiko 120-130 cm zvinoenderana nekuomarara kwerabha tubular kuramba mabhendi ane akawanda mwero yekudzivirira, ayo anopa akasiyana madhiri emutoro. Kuomarara kweanosimudza kazhinji kwakasiyana zvakanyanya zvichienderana nemugadziri chaiye, kunyangwe padanho rakafanana rekupokana.

Fitness bhendi: chii + kurovedza muviri

Iyo tubular expander haina kureruka, compact uye isingadhuri fomu yeiyo hesera, iyo inozove yakakosha mutambo hunhu zvese kumba uye muhoro. Imwe drawback yeanowedzera ndeyekuti iye haakwanise kupa iyi nhanho yemutoro iyo yaanokwanisa dumbbell, barbell uye michina yekusimbisa muviri. Kana iwe uchinyatsoita basa rekuvaka muviri, iye wekusimudzira haatombokubatsira iwe kuzadzisa zvinangwa zvikuru mukudzidzira huremu.

10 zvakanakira iyo tubular expander

Tube expander inoshandiswa pakurovedza zvine mutsindo kwemhasuru dzese dzekumusoro nedzakadzika dzemuviri. Izvi zvinokutendera iwe kuti uite zvinojairika kurovedza, izvo zvinoenderana kana uchidzidziswa ne dumbbells (semuenzaniso, anosimudza maoko kuma biceps, anodzvanya pamafudzi, akasundira kumusana, kurira kwemakumbo, squats).
Iyo tubular expander inokodzera kune vese vanotanga uye vepamberi mudzidzi: mutoro unogadzirisika nyore kuramba. Iwe unogona kushandisa akawanda ekuwedzera panguva imwe chete kuti uwedzere mutoro.
Expander iwe yaunogona kugara uchienda newe, iri nyore kwazvo uye compact. Kana iwe ukaenda pazororo, rwendo rwebhizinesi kana kufamba kazhinji, kune kudzidziswa panzvimbo pezvimedu zvinoita kushandisa tubular expander. Izvi zvinyorwa hazvitore nzvimbo yakawanda mufurati kusiyana nemichina yekurovedza muviri uye zvisikwa zvepachena.
Chishandiso chekuwedzera chakanyorovera kune majoini nemisungo pane zvinokatyamadza uye barbell, saka inokodzera vanhu vakura uye vanhu vakaremara mune zvekuita. Dzimwe nyanzvi dzinoti kuwedzera kwacho ndeimwe yenzira dzakachengeteka dzekuwedzera mapfupa uye kudzivirira osteoporosis. Zvakare pamwe neexpander hapana njodzi yekudonhedza rinorema projectile uye kukuvara.
Iwe unogona kugadzirisa manyore mutoro weanosimudza: kana zvishoma kuti udzikise hurefu hweiyo yakasungwa bhendi, kuiputira yakatenderedza maoko uye nokudaro inogadzira abonkupokana kukuru uye kunowedzera mutoro pamhasuru.
Munguva yekurovedza muviri, uine hombe uye uchishingaira kushanda mhasuru dzepamoyo dzinoona kudzikamisa muviri wako muchadenga. Iko kudzivirirwa kwakanaka kwezvirwere zvekuseri nekudzika kumashure.
Iyo tubular expander haina inertia iyo inomanikidza iwe kutevedzera yakatarwa nhanho yekufamba kuti ukunde kuramba. Izvi zvinobatsira kuchengetedza hunyanzvi hwekurovedza muviri, uye nekudaro kuti ushande zvinobudirira pane mamwe mapoka emhasuru.
Iyi ndiyo bhajeti sarudzo yemidziyo yemitambo, kukosha kwayo hakupfuure mazana matatu kusvika mazana mana emabhururu.
Pakutengesa kwagadzirira, seti yemabhendi ekupikisa akasiyana kuramba, izvo zvinokubatsira iwe kugadzira imba mini-yekurovedza isina inorema uye yakakura midziyo (pazasi pezvisungo zvekutenga).
Munguva yekumwe kurovedza tubular expander inogona kusanganiswa nemadumbbell ekuwedzera mutoro nekuwedzera kwayo yunifomu.

Mutengo weiyo tubular expander

Dumbbells ane huremu hwakajeka hwakajekeswa, machubhu ekuwedzera ari akanaka zvisina kujeka kutapa mutoro (yakasimba, yepakati, isina kusimba). Kushanda pamwe neanodzinga, haugone kuyera iko iko kuedza kwaunoita kutambanudza. Iwe uchafanirwa kuvimba nemanzwiro avo.
Nemadhibheri ari nyore kudzora mutoro uye kuongorora kufambira mberi kwavo, kungo wedzera zvishoma nezvishoma huremu hwemidziyo. Uye zvakare, iyo yekuwedzera ine muganho pane mutoro, saka haina kukodzera kune vanhu vakajaira kubata nezviyereso zvakakura.
Iyo tubular expander ine yekushandisa kazhinji inogona kubvarura nekutambanudza, zvakasiyana nemabhuru uye mabhero anozogara iwe kwenguva yakareba kwazvo.
Nekusagadzikana kufamba kweiyo chingamu kunogona kubuda zvine hukasha kurova kana kukonzera kukuvara. Naizvozvo, gara uchidzidzira uine kuzara kwakazara.

Nzira yekusarudza iyo yekuwedzera uye kwekutenga

Kunyangwe zvese zvakanakira kushandiswa kwekuwedzera, inogona kuwanikwa mune yega sitoro yemitambo. Asi iwe unogona kugara uchitenga tubular expander muzvitoro zvepamhepo, uko kazhinji panenge paine sarudzo hombe yematende ekuomarara kwakasiyana. Iko chete kukanganisa kwekutenga pamhepo ndeyekuti iwe haugone kuona zvakajeka mhando yechigadzirwa uye kutarisa mutoro. Ziva kuti kuomarara kweanosimudza kunogona kusiyana nemugadziri kunyangwe iine kuramba kwakafanana.

Iwe unofanirwa kuteerera paunenge uchitenga expander:

Mashoko acho gadzira chubhu. Sarudza tende ine rakasimba gobvu rabha. Edza kutambanudza rabha kashoma uye tarisa chero akasara pamusoro pemitsetse chena kana hurema.
Arm. Ruoko runofanira kugadzirwa nepurasitiki inogara yakasimba isingagadzirisike nemichina. Tarisa uone kuti maoko anga aine rukoko rwusina kutsvedza urwo runopa kunatsiridza kubata nemaoko panguva yekirasi.
Gomo. Kana kukakavadzana kwakasimba kazhinji kazhinji expander yakabvaruka chaizvo panzvimbo yekubatanidza kwemaoko uye chubhu. Sezvineiwo, sarudza tende mune izvo zvikamu zvakabatana nesimbi carabiner (inowanikwa pazvisungo zvine machubhu anochinjika).
Kureba. Tarisa uone kana uchikwanisa kuita maekisesaizi nekuwedzera, panofanirwa kukwira kusvika pakureba kureba (semuenzaniso, bhenji yekutsikirira pamapfudzi). Mamwe mabhendi ane rakasimba rakaomarara zvekuti, kunyangwe kana simba hombe risingakwanise kutambanudza kune urefu hunodiwa.
Kuwedzera kufukidzwa kwerabha. Expander, kubva kune iyo yerabha chubhu yakafukidzwa neruka kana sleeve inodzivirira (keji) vari yakasimba uye yakavimbika yekushandisa kwenguva refu. Matende akadaro anowanzo dhura.

Iko kushorwa kwemudzidzi kunowanzo tsanangurwa mukutsanangurwa kwechigadzirwa uye neruvara. Sarudzo yemavara inoenderana nemugadziri, asi kazhinji inogoverwa yakadai.

yero: mutoro wakanyanya kusimba
girinhi: mutoro usina kusimba
tsvuku: avhareji mutoro
bhuruu: mutoro unorema
nhema: mutoro unorema kwazvo

Dzimwe nguva mwero wekurwisa unoshandiswa kune ruoko rwema digital zviratidzo: 1 - inodzivirira kuramba, 2 - yepakati uye 3 kuramba - yakasimba kuramba. Muchiitiko ichi, ruvara rweirabha harune basa.

Kuti uwedzere kusiyanisa kwekurovedza muviri nechubhu yekuwedzera, unofanirwa kufunga kuti ingagadziriswe sei mukamuri (semuenzaniso, sunga madziro, musuwo, madziro emadziro). Iwe unogona kushandisa yakakosha madziro clip kana musuwo gomo:

A tubular expander ndechimwe chehunhu hunowanikwa mumusika wemidziyo yemitambo. Mari yekuwedzera ndeye 300-400 rubles, mutengo weseti yekushambira 800-1500 rubles. Yakakura kwazvo sarudzo yemasutu inopihwa pa Aliexpress nemutengo wakaderera uye nekutumira mahara.

Isu tinokupa iwe akati wandei sarudzo dzehubhubhu dzinowedzera pane Aliexpress, unogona kuodha izvozvi. Kazhinji matende anouya mukati memasvondo maviri kusvika matatu. Isu takasarudza vashoma vatengesi nemitengo inonzwisisika uye ongororo dzakanaka. Usati watenga ita chokwadi chekuverenga wongororo pane chigadzirwa.

Vakawedzera voga

Kazhinji vatengesi paAliexpress vanopa mashanu mazinga ekudzivirira mabhendi (kubva pa5 kg kusvika ku5 kg). Ruvara rumwe nerumwe runoenderana neyakaomarara.

Tubular expander Nha
Tubular expander Nha
Tubular expander Nha
Tubular expander Nha
Tubular expander Nha

Seti dzeanoshambira

Zvekudzidziswa neanowedzera tubular iri nyore uye inobatsira kutenga seti yetubular mabhandi ehukama hwakasiyana. Izvi zvinokutendera iwe kuti udzidzise zvakazara, zvakanyanya kushanda kuburikidza neboka rega rega remhasuru. Iyo kititi inowanzo sanganisira mashanu mabhendi eukukura kwakasiyana (kubva ku5 kusvika ku4.5 kg), maviri anobata, tambo, tsoka, mubati wemusuwo, bhegi.

Seti yeanowedzera nhamba 1
Seti yeanowedzera nhamba 2
Seti yeanowedzera nhamba 3
Seti yekuwedzera Nha. 4
Seti yekuwedzera Nha. 5

30 kurovedza muviri ine tubular expander

Inokupa yakasarudzika sarudzo yekurovedza muviri neiyo tubular expander yemapoka ese emhasuru Gara uchiita kudziya usati wadzidziswa neakawedzera uye mushure mekurovedza muviri, ita kutambanudza tsandanyama dzese.

Kana iwe ukaronga kushanda pakuwedzera kwemhasuru, wozoita yega yega kurovedza muviri 10-12 reps ye 3-4 nzira. Kuramba kweanodzinga sarudza kwakadai zvekuti kudzokorora kwekupedzisira kwakaitwa pakanyanya kuedza. Kana iwe ukaronga kushanda pakusimbisa mhasuru uye kuonda, wobva waita yega yega yekurovedza ka16-20 nguva mumaseti 2-3. Resistance band basa rinogona kutora pakati.

Kudzidzira neexpander pamafudzi

1. Bhenji pinda pamapfudzi

2. Simudza maoko mberi

3. Kuberekana takabatana

4. Iko kukanda kwekusvitsa kuchifuva

5. Kutambanudza expander nhema

Kurovedza muviri pamwe expander pamusoro chipfuva tsandanyama

1. Dhinda pachest pamwe neexpander

2. Dhinda pazamu neyakagadziriswa expander

3. Kubereka maoko pamhasuru dzechipfuva

4. Chinangwa chekudzinga mubhawa

Kudzidzira pamwe ne chest chest expander yemaoko

1. Kumuka kwemaoko pane biceps

2. Tungamira maoko kumashure kumatricks

Kudzidzira neexpander kumusana

1. Chinangwa chekudzinga neruoko rumwe

2. Chinangwa chekudzinga nemaoko maviri

3. Dhonza expander muchinjiko

4. Horizontal kudhonza kumusana

5. Horizontal kukanda nehupamhi ruoko Positioning

6. Kutambanudza expander

Exercises ne chest expander yekuseri

1. Superman ane chipfuva expander

2. Kumuka kwemuviri mukugara

Exercises pamwe expander pane muchina

1. Tilts kudivi kune parutivi mhasuru

2. Tilts nekusimuka kwemaoko

3. Chikepe

4. Kumuka kwemuchina

5. Chigero

Maekisesaizi nekuwedzera mumakumbo nemagaro

1. Kufamba uchienda kudivi

2. Kurwisa

3. Squats

4. Kubvuta tsoka kudivi

Kana, zvakadii neizvi:

5. Simuka pazvigunwe zvako zvemhuru

6. Kupuruzira kwemakumbo kumashure pamakumbo ose mana

Kutenda kune iyo gifs youtube chiteshi: Jay Bradley, Iye Akagara Anokodzera Musikana, FitnessType, Catherine St-Pierre.

Kurovedza nevatambi vane tubular: 8 yakagadzirira vhidhiyo

Kana iwe usingade kuronga zvidzidzo, isu tinokupa iwe yakagadzirira-8 vhidhiyo chubhu yekuwedzera yemhasuru toni uye nekuvandudza muviri. Zvirongwa zvinotora kubva pamaminitsi gumi kusvika pamakumi matatu, unogona kuchinjanisa pakati pazvo kana kusarudza chirongwa chakakodzera kwazvo kwauri.

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