Ja-UPS: yadda ake koyon kamawa daga karce, motsa jiki, da tukwici (hotuna)

Ja yana daya daga cikin mahimman motsa jiki tare da nauyin kansa, wanda ke da mahimmanci a yi don haɓaka tsokoki na jikin sama. Samun damar kamawa shine kyakkyawan kimar lafiyar ku da ƙarfin ƙarfin ku.

A cikin wannan labarin zamuyi la'akari da muhimmiyar tambaya: yadda ake koyon yadda za'a kama sifiri akan mashayan maza da mata, kuma zamuyi nazarin batutuwan da ke tattare da fasaha wajen aiwatar da UPS da shawarwari masu amfani yadda ake koyon kamawa.

Me yasa kuke buƙatar koyon jan-kafa?

Don koyon yadda za a kama kan mashaya kuma kowa na iya, ba tare da la'akari da ko kwarewar nasara na jawo-UPS a baya ba. Wannan aikin yana taimakawa wajen aiki duka tsokoki a cikin makamai da jiki: tsokoki na kirji, tsokoki na baya, kafadu, biceps da triceps. A lokaci guda don yin PUP-UPS kawai zaku buƙaci sandar kwance, wanda ke da sauƙin girkawa a gida ko a filin Wasanni. Ana la'akari da ja mafi inganci motsa jiki asarar nauyi don ci gaban tsoka na makamai da baya.

Fa'idodin jan-UPS:

• Pullups a kan sandar suna haɓaka tsokoki a cikin jikinka na sama kuma suna samar da kyakkyawar sauƙi na tsokoki na hannuwa, kafadu, kirji da baya.
• UPS na yau da kullun yana taimakawa don ƙarfafa haɗin gwiwa da jijiyoyi.
• Za a iya yin pullups a gida ko a kan titi, kawai kuna buƙatar sandar kwance ko katako.
• Pull-UPS yana ƙarfafa tsokoki na corset kuma yana taimakawa don tallafawa kashin baya cikin ƙoshin lafiya da aiki.
• Ikon kamawa a sandar kyakkyawan nuni ne na ƙarfinku da juriya.
• Idan ka koyi kamawa a sandar, zaka sami saukin koyon irin motsa jiki kamar abin hannu, da motsa jiki akan sanduna da zobe masu layi daya.

Mutane da yawa suna mamakin yadda da sauri za ku iya koya don kamawa daga karce? Duk ya dogara da shirye-shiryenku na jiki da ƙwarewar horo. Idan a baya kun iya kamawa, to jikinku zai zama mafi sauƙin “tuna” nauyin fiye da koyon sabon fasaha daga karce. Yawancin lokaci ya isa makonni 3-5 don fara riskar sandar aƙalla aan lokuta. Idan baku taɓa jawowa ba koyaushe, don koyon ingancin wannan aikin zai iya kasancewa na makonni 6-9.

Menene zai iya hana cire-UPS:

• Wuce kima da nauyin jiki
• Musclesananan tsokoki na babba
• Rashin aikace-aikace ja-UPS a baya
• Kayan aikin da ba a gama ba
• Emoƙarin aiwatar da jan-UPS ba tare da aikin shiri ba
• Trainingarancin aikin horo
• Jahilci game da kawo atisaye don jan-UPS

Don koyon yadda za a kama daga fashewa, dole ne ku shirya ba kawai manyan rukunin ku na tsoka ba, har ma da ƙarfafa tsokoki, haɗin gwiwa da jijiyoyi. Ko da kuna da isasshen ƙarfi don tafiyar da sandar ƙwanƙwasa na baya ko ɗaga dumbbells tare da ƙarin nauyi, ba gaskiyar cewa za ku iya kamawa ba. Abin da ya sa bai isa ba kawai don ɗora manyan ƙungiyoyin tsoka da ke cikin jan-UPS (makamai da latissimus dorsi). Za ku buƙaci don shirya jikinka sosai don jan-UPS tare da aikin motsa jiki - za a tattauna su a ƙasa.

Contraindications don yin cire-UPS:

• scoliosis
• Harsiated fayafai
• Osteochondrosis
• Rushewar kashin baya
• Osteoarthritis

A wasu lokuta, cire-UPS na yau da kullun ko ma kawai rataye akan mashaya yana taimakawa wajen kawar da cututtukan kashin baya. Amma idan kaine riga samun matsaloli na baya, cewa kafin fara kamowa, tabbas ka shawarci likitanka. Motsa jiki a kan sandar kwance zai iya tsananta cututtukan da ke akwai na kashin baya.

Dubi kuma:

• Manyan mafi kyawun sneakers maza na 20 don dacewa
• Top 20 mafi kyawun mata mata don dacewa

Nau'in jan-UPS

Ja-UPS sun zo iri daban-daban dangane da hannayen riko:

• Riƙe madaidaiciya. A wannan yanayin, dabino yana fuskantar ta kishiyar shugabanci daga gare ku. Wannan rikon yana dauke da mafi dacewa, lokacin daukar babban kaya zuwa tsoka da kafadu latissimus dorsi.
• Koma baya. A wannan yanayin hannu da wuyan hannu su kalle ku. Wannan rikon don kamawa da sauki, tunda mafi yawan kayan suna daukar biceps, wanda ke taimakawa jawo jiki zuwa sandar.
• Cikakken riko. A wannan yanayin, hannu ɗaya yana riƙe sandar madaidaiciya madaidaiciya da ɗayan riko. Irin wannan ƙarfafa za a iya yi da zarar kun mallaki riko kuma dukansu biyu suna so su faɗaɗa nauyin ga tsokoki. Tabbatar canza hannaye don aiwatar da UPS din.
• Kamun tsaka tsaki. A wannan yanayin, tafin hannayensu suna fuskantar juna. Pullups tare da riko na tsaka tsaki suna ba da damuwa mai ƙarfi a ƙananan ɓangaren tsokoki mafi faɗi.

Lokaci na farko mai yuwuwa don kama riko kawai, idan an baku sauƙi. Amma sannu-sannu a hankali a ƙware don jan ragamar UPS da ci gaba da juya baya don nazarin yawancin ƙungiyoyin tsoka.

Dogaro da matsayin hannu ja UPS sune:

• Tare da kunkuntar riko: max load da kake da shi a hannunka (mafi kyawun zaɓi cire-UPS).
• Tare da riko da yawa: Matsakaicin kaya akan latissimus dorsi (mafi tsananin bambancin jan-UPS). Kada ku haɗu tare da faɗuwa da juyawa baya a lokaci guda, yana iya lalata igiyoyin.
• Tare da riko na gargajiya (fadin kafada): An rarraba kayan daidai gwargwado, saboda haka shine mafi fifita jan-UPS.

Hanyoyi daban-daban na riko da sanya hannaye suna ba ka damar aiki dukkan kungiyoyin tsoka na jikin sama, ta amfani da hakikanin motsa jiki iri daya da nauyin jikinka - ja. Koyo don kamawa, zaka iya inganta jikinka koda ba tare da amfani da ma'auni da inji ba. Kuna iya rikitar da wannan aikin: kawai jan hannunka ɗaya ko amfani da ma'aunin nauyi (madaurin jaka).

Yadda ake kama kan mashaya

Kafin ci gaba zuwa cikakken makirci, yadda ake koyon kamawa da sifiri maza da mata, bari mu mai da hankali kan dace dabara ja-UPS.

Don haka, don ɗaga-UPS na gargajiya, saita hannaye akan faɗin kafadar sandar ko ɗan faɗi kaɗan fiye da kafaɗun. An haɗu da ruwan wukake wuri ɗaya, jiki gaba ɗaya madaidaici ne, ciki a kulle yake, kafadu suna ƙasa, ba a matsa wuya a cikin kafaɗun, yatsun hannu da ƙarfi sun rufe harbi. A kan shaƙar iska, a hankali ɗaga jikinka sama, ƙugiya dole ne ya kasance sama da sandar. Riƙe wasu ɓangarori na dakika kaɗan kuma a kan fitowar ƙananan jikinka zuwa matsayin farawa.

Ja da baya a hankali a kowane mataki na motsi: kan hawa da kan gangarowa. Ya kamata ku ji iyakar tashin hankali na tsokoki na makamai da baya, kada ku yi motsi marasa mahimmanci, ƙoƙarin sauƙaƙa matsala ta. Dangane da inganci ga tsoka mafi kyau don aiwatar da fasaha ɗaya tak fiye da netenrich biyar. Kuna iya ƙoƙarin kama kowane irin riko, don farawa, zaɓi zaɓi mafi sauƙi a gare ku.

Tabbatar da bin madaidaicin numfashi yayin jan-UPS, in ba haka ba ƙwayoyinku ba za su sami isasshen oxygen ba, sabili da haka ƙarfinsu da jimiri zai ragu. Yi zurfin shaƙa tare da hanci a kan ƙarfin (ta ɗaga gangar jikin sandar) kuma fita ta bakinka don shakatawa (tare da shakatawa na hannaye da rage jiki).

Abin da ba za a yi ba yayin aiwatar da UPS:

• Rock da isviati jikin
• Don yin jerks da motsi na kwatsam
• Don tanƙwara ƙananan baya don lanƙwasa ko baka baya
• Rike numfashi
• Ture kanshi yayi yana murza wuya

Umarnin-mataki-mataki kan yadda ake koyon kamawa daga sifili

Domin koyon yadda ake kamawa daga fashewa, kana buƙatar yin darussan gubar da yawa waɗanda za su shirya jikinka don ɗaukar kaya. Ta hanyar yin waɗannan darussan a kai a kai, za ku iya ƙware-UPS a kan mashaya, har da ba su yi ba a da, kuma har idan baku yarda da kansu ba. Wadannan darussan sun dace da mata da maza, gwargwadon nauyin kaya ana tsara shi da kansa. Ayyukan motsa jiki zai taimaka maka ƙarfafa ba tsokoki kawai ba har ma da jijiyoyi da haɗin gwiwa.

Godiya ga gifs tashar youtube:OfficialBarstarzz, Abnormal_Beings, Colin DeWaay, Xenios Charalambous, Matt Cama 2.

1. Motsa jiki tare da ƙarin nauyi don tsokoki

Motsa jiki tare da ƙarin nauyi zai taimaka muku don ƙarfafa latissimus dorsi da biceps, waɗanda ke cikin jan-UPS. Madadin barbell zaka iya amfani da dumbbells. Yi kowane motsa jiki a cikin kusancin 3-4 don reps 8-10. Tsakanin saiti ya huta sakan 30-60. Zaɓi nauyi kamar yadda aikin ƙarshe na ƙarshe a cikin kusanci ya kasance a iyakar ƙoƙari.

Sanya sanda a cikin gangare:

Tunkuɗa dumbbells a cikin gangare:

Takaitaccen shinge:

Takamaiman dalla-dalla toshe kugu:

Idan baku da damar yin amfani da kayan motsa jiki da nauyi masu nauyi, to don shirya don PU-UPS na iya fara motsa jiki kai tsaye akan sandar kwance, waɗanda aka gabatar a ƙasa.

2. Bullups na Australia

Janyo Australia shine cikakken motsa jiki wanda zai taimaka muku koya yadda zaku kama da sifili. Don gudanar da shi zaku buƙaci ƙananan sandar kwance, kusan matakin kugu (a cikin zauren zaka iya amfani da wuya a cikin na'urar kwaikwayo Smith). Lura cewa yayin Ustraliya-UPS jikinka ya kamata ya miƙe tsaye daga diddige zuwa kafaɗu. Ba za ku iya tanƙwara ƙasa da tanƙwara ba, duk jiki yana da wuya kuma ya dace.

Babban fa'idar amfani pullups na Australiya cewa zai kasance mai yiwuwa ne ga kowa da kowa, saboda ƙwarewarta yana ƙaddara ta kusurwar sha'awa. Menene jikin ku a tsaye, mafi sauƙin motsa jiki. Akasin haka, kwance a jiki shi ne jiki, don haka zai yi wuyan aiwatar da cirewar Australiya. Hakanan, kayan ya dogara da tsayin gicciye - ƙananan shi, yana da wuyar kamawa.

Lokacin da kake aiwatar da UPS na Australiya ana bada shawara don canza riko: m, riko a fadin kafada, kunkuntar riko. Wannan zai ba ku damar aiki da kyau yadda ya kamata duk ƙungiyoyin tsoka daga kusurwa daban-daban kuma ku daidaita da UPS. Kuna iya yin sau 15-20 tare da nau'ikan riko.

3. Ja a kan madaukai

Idan baku da mashaya don yin UPS na Australiya, ko kuna son ƙarin shirye-shirye don jan-UPS na yau da kullun akan sandar, zaku iya kamawa da sandunan. A cikin motsa jiki yawanci akwai irin waɗannan na'urori, amma a gida akwai kyakkyawan madadin zuwa TRX. Wannan sanannen na'urar kwaikwayo ce don horar da nauyin nauyi da ci gaban dukkan ƙungiyoyin tsoka. Amfani da TRX zaka iya koyon jan-UPS koda sauri.

TRX: menene wannan + motsa jiki + inda zan siya

4. Pullups tare da kafafunku

Wani motsa jiki na gubar yana jan sama a ƙananan sandar tare da tallafi a ƙasa. Yin wannan aikin ba lallai ne ya kasance yana da ƙaramin giciye ba, za a iya saka shi a ƙarƙashin akwatin katako na kwance a kwance ko kujera kuma a ɗauke shi da ƙafa. Abu ne mai sauki fiye da yadda ake jujjuyawar yau da kullun, amma kamar yadda atisaye tsokoki suka dace.

5. Pullups tare da kujera

Bambancin dan rikitarwa na motsa jiki na baya shine zane zane a kan kujera da kafa daya. A karo na farko zaka iya dogaro da ƙafa ɗaya akan kujera, amma a hankali, yi ƙoƙari ka riƙe tsokoki masu nauyi na hannu da baya, ƙasa da jingina kan kujera.

6. Vis a kan mashaya

Wani motsa jiki mai sauki amma mai matukar tasiri wanda zai taimake ka ka koyi yadda zaka iya riskar sifili, ana gani akan mashaya. Idan ba za ku iya rataye kan sandar ba aƙalla mintina 2-3, za ku yi wuya a samu. Vis a kan mashaya mai amfani don karfafa wuyan hannu, ci gaban tsokoki na baya da kuma daidaita kashin baya. Hakanan wannan aikin zai taimakawa jijiyoyin don amfani da nauyin jikinka.

Lura cewa lokacin rataye a sandar ya kamata a saukar da kafadu, an kara wuyan ba a manna ta a kafaɗarta ba. Jiki dole ne ya kasance ba da 'yanci ba, kashin baya ya yi tsawo, ciki ya yi daidai. Kuna iya yin aikin a cikin hanyoyi da yawa 1-2 minti.

7. Ja-UPS tare da madaukai na roba

Idan kun kwantar da hankalinku a kan sandar na mintina da yawa, to, zaku iya ci gaba zuwa mataki na gaba - jawo madaukai na roba (mai faɗaɗawa). Endaya daga cikin ƙarshen madaurin roba an haɗe shi zuwa maɓallin giciye da sauran makullin kafa. Mai faɗaɗa zai kula da nauyinka kuma ya ƙara matse jiki. Ana iya siyan madaukai na roba akan Aliexpress, cikakkun bayanai game da abun a sashi na biyu na labarin. Af, irin wannan mai faɗaɗa ya dace ba kawai don jawo-UPS ba, amma don yawancin motsa jiki masu ƙarfi.

8. Ja-UPS tare da tsalle

Wani aikin motsa jiki wanda zai taimaka muku koya yadda zaku kama da sifili, yana tashi sama tare da tsalle. Idan baku taɓa matsawa ba, bazai yuwu ba, saboda haka mafi kyau ku fara aikin atisayen da aka gabatar. Idan ƙarfin tsokoki zai ba ku damar yin ƙwanƙwasa-UPS tare da tsalle, to wannan aikin zai inganta ku sosai don jan hankali.

Jigon sa shine: kayi tsalle sama yadda ya kamata zuwa sandar, ka riƙe aan dakiku kaɗan a hankali ka sauka. Ana iya faɗi ɗayan zaɓuɓɓuka korau-UPS.

9. Mara kyau jan-UPS

Kowane motsa jiki yana da matakai guda biyu: tabbatacce (lokacin da akwai tashin hankali na tsoka) da kuma mummunan (lokacin da shakatawa na tsoka). Idan har yanzu baku iya jimrewa da kowane jan aiki ba (watau ja da sama), yi kawai kashi na biyu na aikin, ko abin da ake kira mummunan ƙira-UPS.

Don mummunan cirewa-UPS kuna buƙatar kasancewa cikin matsayi tare da lanƙwasa hannu a kan sandar (kamar dai kun riga kun ƙarfafa) ta amfani da kujera ko amfani da abokin tarayya. Aikinku shi ne tsayawa a saman har tsawon lokacin da zai yiwu sannan kuma a hankali a hankali za ku sauka, mafi girman jijiyoyin hannaye da baya. Kuskuren chin-UPS wani babban motsa jiki ne wanda zai taimaka muku koyon yadda zaku kama sifiri.

Yawan maimaitawa a cikin darasin ukun karshe ya dogara da iyawarku. A karo na farko, tabbas za ku iya yin sau 3 kawai a cikin saiti 5. Amma tare da kowane darasi, kuna buƙatar ƙara sakamakon. Neman waɗannan lambobin: 2-10 reps, 15-3 m. Tsakanin saiti ya huta mintuna 4-2.

Tsarin darasi akan jan-UPS don masu farawa

Bayar da makirci yadda ake koyon kamawa da sifiri ga maza da mata. Makircin na duniya ne kuma ya dace da duk masu farawa, amma zaka iya daidaita shi da damar su, ƙara haɓaka ko taƙaita shirin. Yi aiki sau 2-3 a mako. Kafin yin Pull-UPS tabbas zai ji dimi kuma a karshe yin mikewar tsokoki, hannaye, kirji:

• Shirya dumi-dumi kafin motsa jiki
• An gama shimfidawa bayan motsa jiki

Da kyau, fara horo tare da motsa jiki don baya (dirka sanda, a tsaye dirka), amma idan wannan ba zai yiwu ba, ana iya horarwa kawai akan mashaya. Idan burin ka shine koyon cirewa daga karce a cikin kankanin lokaci, zaka iya yin sau 5 a mako. Amma babu ƙari, in ba haka ba tsokoki ba za su sami lokacin dawowa ba kuma ci gaba ba zai samu ba.

Shirin mai zuwa shine don masu farawa. Idan kun kasance ɗan ƙwararren ɗalibi mai ƙwarewa to fara da makonni 3-4. Jadawalin yana nuna kimanin adadin maimaitawa, koyaushe yana da kyau a mai da hankali akan ƙwarewar jikinku. Tabbatar da bin diddigi sau da yawa da hanyoyin da kayi don bin ci gaban ka. Huta tsakanin saiti da zaku iya yi na mintina 2-3, ko don tsarma pullups da sauran motsa jiki.

Na farko mako:

• Pullups tare da kafafunku: 5-8 reps, 3-4 kusanci

Sati na biyu:

• Pullups tare da kafafunku: 10-15 reps, 3-4 kusanci
• Vis a kan mashaya: 30-60 sakan cikin saiti 2

Sati na uku:

• Ups-UPS na Australiya: 5-8 reps, 3-4 kusanci
• Vis a kan mashaya: 45-90 sakan cikin saiti 3

Mako na huɗu:

• Ups-UPS na Australiya: 10-15 reps, 3-4 kusanci
• Vis a kan mashaya: 90-120 sakan cikin saiti 3

Sati na biyar:

• Janyo kujera (jingina da ƙafa ɗaya): 3-5 sau biyu 2-3
• Ups-UPS na Australiya: 10-15 reps, 3-4 kusanci
• Vis a kan mashaya: 90-120 sakan cikin saiti 3

Makon shida:

• Ana jan madaukai na roba: 3-5 sau biyu 2-3
• Janyo kujera (jingina da ƙafa ɗaya): 5-7 sau biyu 2-3

Bakwai na bakwai:

• Ana jan madaukai na roba: 5-7 sau biyu 2-3
• Janyo kujera (jingina da ƙafa ɗaya): 5-7 sau biyu 2-3

Makon takwas:

• Abubuwa mara kyau 3-5 sau biyu 2-3
• Ana jan madaukai na roba: 7-10 maimaitawa a cikin saiti 2-3

Makon tara

• Ja sama tare da tsalle: 3-5 sau biyu 2-3
• Ana jan madaukai na roba: 7-10 maimaitawa a cikin saiti 2-3

Sati na goma

• Kayan gargajiya-UPS na yau da kullun: 2-3 maimaitawa 2-3 saiti
• Ja sama tare da tsalle: 3-5 sau biyu 2-3

Kuna iya hanzarta shirin horo, idan kuna da sakamako mai ci gaba fiye da yadda aka ƙayyade a cikin makircin. Ko akasin haka, rage adadin ƙaruwar yawan maimaitawa, idan baku sami nasarar cimma sakamakon da kuke so ba. Karki damu, da sannu ko ba dade za ki iya cimma burin!

Nasihu don jan-UPS akan sandar

1. Kada ku yi jerks da motsi na kwatsam yayin cire-UPS Dole ne a gudanar da motsa jiki kawai da ƙarfin tsokoki, kar a sauƙaƙe aikin wa kansu ta hanyar juyawa da rashin ƙarfi.
2. Kar a tilasta azuzuwan akan mashaya, musamman idan kuna ƙoƙarin koyon cim ma sifili. Saurin saurin motsi da lodi da yawa zasu iya lalata gidajen abinci da jijiyoyin. Koyaushe kuyi ƙoƙari don haɓaka ingancin motsa jiki, ba don ƙara lamba ba.
3. Kasa da nauyinka na farko, mafi sauki shine koyon cirewa daga karce. Don haka aiki a kan U-UPS dole ne ya tafi hannu tare da aiwatar da kawar da yawan kiba.
4. A lokacin motsa jiki kada ku riƙe numfashinku, in ba haka ba zai haifar da gajiya da sauri.
5. Menene zai jagoranci motsa jiki a kan sandar kwance ko sandar da kuke yi, yi ƙoƙarin ƙara yawan maimaitawa da hanyoyin zuwa sannu a hankali. Misali, idan da farko zaka iya yin pullups na Ostiraliya 3-4 kawai, to sannu a hankali ƙara adadin su zuwa 15-20 reps kuma suna wahalar da kwana.
6. Domin ci gaba cikin yawa da ingancin jan-UPS, yakamata ku ba motsa jiki kawai amma har ma horar da dukkan jiki gaba daya. Yi aiki tare da dumbbells, barbells, injunan motsa jiki kuma yi tura-UPS don kyakkyawan sakamako. Turawa shine babban asarar nauyi wanda zai taimaka maka shirya jikinka don jan-UPS.
7. Idan ka jujjuya hannayenka a kan sandar, yi amfani da safar hannu ta wasanni. Zasu taimaka kaucewa zame hannayen daga shingen jirgin ruwa.
8. Idan ba za ku iya ja sama da sau 1-2 ba, to ku yi ƙoƙari ku riski ta hanyoyi da yawa, kuna samun hutu tsakanin saiti (har ma kuna iya kama 1-2 sau tsakanin sauran motsa jiki).
9. Hanyar sananniya na kara yawan jan-UPS ita ce hanyar dala. Misali, idan zaka iya riskar aƙalla sau 3, to kayi aiki bisa ga wannan makircin: 1 maimaitawa - 2 maimaitawa - 3 maimaitawa 2 maimaitawa 1 maimaitawa. Wato, zaku sami hanyoyi biyar. Tsakanin saiti zaku iya jin daɗin kanku.
10. Kada a taɓa rasa motsa jiki da koma baya kafin horo a kan mashaya. Kafin kayi PUP-UPS kana buƙatar dumi, gudu ko tsalle na mintuna 5-10. Bayan motsa jiki, bukatar miƙawa a tsaye. Anan akwai wasu misalai na motsa jiki don shimfiɗa baya bayan ja-UPS:

Inda zan sayi mashaya

Ana iya siyan sandar a kwance a shagon wasanni ko tsari akan Aliexpress. Muna ba ku zaɓi na sandunan jan hankali a kan Aliexpress waɗanda za ku iya girkawa a gida. Mun yi ƙoƙari mu zaɓi samfur tare da ƙimar girma da matsakaiciyar ra'ayi. Amma kafin sayen tabbas karanta sake dubawa daga masu siye.

Kara karantawa game da sandar kwance

1. Barikin kwance a ƙofar ko anan iri ɗaya (1300 rubles)

2. Barikin kwance a ƙofar ko anan iri ɗaya (4000 rubles)

3. Barikin kwance a kwance (4000 rubles)

4. Sama kofa chin-up mashaya (2,000 rubles)

Inda zaka sayi madaukai na roba

Idan kana so ka mallaki UPS, to muna bada shawara cewa ka sayi madafan roba. Tare da wannan kayan aiki mai amfani zaku sami damar koyon kamawa daga fashewa da sauri. Madaukaan roba suna dacewa daidai da mata da na maza. Bugu da kari, wannan nau'in mai ba da amfani yana da amfani don motsa jiki. Kuna iya siyan shinge a shagon wasanni, kuma zaku iya yin odar su akan Aliexpress.

Kudin madaukai na roba daga 400 zuwa 1800 rubles dangane da matakin juriya. Resistancearin juriya, sauƙin zai zama kama.

1. Madauki JBryant

2. Madauki Mahaukatan Dawaka

3. Madauki Kylin Sport

Yadda ake koyo don kamawa daga karce: bidiyo mai amfani

Dubi kuma:

• Tausa abin nadi bayan ƙarfin horo: abin da ake buƙata, inda zan saya
• Burpee: fa'idodi, fasali da aiwatar da zagaye na ƙarshe
• TABATA horo: 10 shirye-shirye da aka shirya don rage nauyi