Hannun roba: menene, ina zan saya + atisaye 25 (hotuna)

Madauki na roba tef ɗin roba ce da aka yi da latex don yin ƙarfin motsa jiki. madaukai na roba suna da matakan juriya da yawa kuma an tsara su don haɓaka tsokar jikin ku. Ana iya amfani da wannan kayan aikin motsa jiki a cikin gida da kuma a cikin motsa jiki tare da ma'auni kyauta.

Saboda dacewa da versatility roba madaukai sosai rayayye fara amfani a daban-daban motsa jiki. Sun samo aikace-aikace a cikin nau'ikan wasanni da yawa: wasan motsa jiki, crossfit, powerlifting, wasanni na ƙungiya, wasannin motsa jiki, horo na aiki da ƙarfi. Har ila yau, madaukai na roba da aka yi amfani da su a lokacin gyaran raunuka na tsarin musculoskeletal, ciki har da ƙwararrun 'yan wasa.

Rubber madauki: menene kuma menene amfani

Madaukai suna wakiltar rufaffiyar bandejin roba, faɗin daban-daban. Faɗin tef ɗin, bojuriya mafi girma da yake da ita. Matsakaicin yawa yana ƙayyade matakin nauyi: a matsayin mai mulkin, ya bambanta daga 5 zuwa 100 kg. Tare da madaukai za ku iya tafiyar da wutar lantarki da motsa jiki na plyometric, da kuma raba su tare da dumbbells ko barbell don ƙarin kaya. madaukai na roba suna da sauƙin haɗawa da harsashi, don haka sau da yawa 'yan wasa suna amfani da su a cikin bodibildinge.

Horowa tare da madaukai na roba don samar da ingantaccen ci gaba na tsokoki tare da ƙarancin damuwa akan haɗin gwiwa da haɗin haɗin gwiwa. Bugu da ƙari, saboda tashin hankali na nauyin ƙwayar roba yana ci gaba da karuwa kuma ya kai matsayi mafi girma a mafi girman ƙwayar tsoka wanda ke ba da damar rage ƙarancin aiki tare da baƙin ƙarfe. Wannan harsashi da yawa na iya rikitar da motsa jiki ta hanyar ƙara juriya, da kuma sauƙaƙe motsa jiki ta sauƙaƙe nauyin da ke ciki. (misali, ja-UPS).

Wannan kayan aikin motsa jiki kuma ana kiransa kayan aikin roba da kaset ɗin roba ( bandeji mai ƙarfi, ƙungiyar juriya). Kada a rude da shi madaukai na roba tare da wasu kayan aikin wasanni da aka yi da kayan latex, waɗanda kuma ana amfani da su sosai a cikin dacewa:

• da fitness roba makada (amfani da horo a kan cinyoyinsu da buttocks)
• na roba tef (amfani da ƙarfi horo, Pilates, mikewa)
• tubular expander (amfani da nauyi horo tare da haske juriya)

Kowane ɗayan waɗannan abubuwan wasanni suna da amfani sosai kuma suna da tasiri don horarwa, amma madaukai na roba sun fi dacewa don horar da ƙarfi mai ƙarfi da saurin haɓaka halayen saurin-ikon.

Amfanin madaukai na roba

1. Ba kamar horarwa tare da ma'auni kyauta ba, motsa jiki tare da madaukai suna tilasta tsokoki don yin karfi a ko'ina cikin kewayon motsi da ƙari, don haka ƙara lokacin kaya.
2. Ta hanyar horo tare da madaukai na roba za ku iya fitar da dukkan tsokoki da kuma sautin jiki ba tare da kayan aiki masu nauyi ba.
3. Horowa tare da madaukai na roba suna taimakawa wajen haɓaka ƙarfin fashewa da sauri, kunna zaruruwan tsoka da sauri. Sabili da haka, ana amfani da makada da yawa a cikin ƙetare, fasahar yaƙi da horarwa.
4. Wannan ƙaramin nau'in kayan aikin wasanni, zaku iya aiki akan su a gida (ba sa ɗaukar sarari da yawa) ko ɗaukar ku zuwa dakin motsa jiki (suna da haske da ƙananan girman).
5. Lokacin da kuke aiki tare da madaukai kuna shiga tsokoki na ƙarfafawa da tsarin muscular wanda ke sa horo ya fi dacewa kuma yana rage haɗarin rauni.
6. Ayyukan motsa jiki tare da madaukai na roba sun fi sauƙi ga haɗin gwiwa da kyallen takarda masu haɗawa fiye da yin motsa jiki tare da ma'auni kyauta, saboda sannu a hankali da tashin hankali.
7. madaukai na roba suna da matakan juriya da yawa, saboda haka zaku iya zaɓar mafi kyawun kaya dangane da nau'in tef.
8. Azuzuwan tare da madaukai daban-daban nauyin horon ku zai ba da sabon sha'awa ga tsokoki zai taimaka don guje wa na yau da kullun da tashewar motsa jiki.
9. Tare da madaukai na roba mai sauƙi da sauri don koyon irin wannan motsa jiki mai amfani amma mai wahala, kamar ja. Kara karantawa: Yadda ake koyon cim ma sifili.
10. Kuna iya amfani da madauki na roba tare da dumbbells da barbell, don haka ƙara nauyi da kuma sa shi ya zama iri ɗaya da ilimin lissafi.

Motsa jiki tare da madaukai na roba

Muna ba ku zaɓi na motsa jiki masu tasiri tare da madaukai na roba wanda zai taimake ku don ƙarfafa duk ƙungiyoyin tsoka da ba da damar jiki don sauti.

Godiya ga gifs tashoshin youtube: Wasan guje-guje da tsalle-tsalle na Zaki, BandTrainingWorkouts, JoseLopezFit.

1. Bench latsa don kafadu

2. Dauke hannaye zuwa kafadu

3. Haɗa hannaye zuwa tarnaƙi don kafadu

4. Fadada triceps

5. Bench latsa don triceps

6. Bench press for kirji tsokoki

Ko zaɓi don yin aiki don mafi girman tsokoki na baya:

7. Kiwon hannaye ga kirji

8. Mika tef

9. Lankwasa biceps

10. Tsaye a tsaye domin baya

11. Hankali a kwance

12. Yana murgud'a k'ara

13. Sragi ga kafadu

14. Tafiya a wuri tare da madaukai

15. Hari da madaukai

16. Squat tare da madaukai

Ko, yaya game da wannan:

17. Squat + danna benci don kafadu

18. Satar ƙafa zuwa gefe

19. Satar kafafu baya

20. Kame ƙafafun baya cikin gangare

21. Gwiwoyi har zuwa kirji

22. Superman ga baya da lumbar

23. Tafiya a mashaya

24. Ja-UPS tare da madaukai na roba

Kuma, ba shakka, zaku iya amfani da madauki na roba a hade tare da horon ƙarfin gargajiya tare da ma'auni kyauta, ko dumbbells ko barbell. Rubber madaukai ba madadin ƙarfe ba ne, amma babban ƙari ne wanda zai haɓaka tasirin ayyukan ku.

Rubber madauki: inda za a saya

madaukai na roba suna da matakan juriya da yawa, kowannensu yana da nasa launi da wani nisa na tef. Juriya yana daidai da kilogiram, amma kamar yadda nauyin tsokoki daga igiyoyin roba da ma'auni na kyauta daban-daban, rabo zai zama kusan kusan.

Nau'in nauyin madaukakan roba:

• Red: 7-10 kg (ƙarfin bel 1.3 cm)
• Black launi: 10-20 kg (ƙarfin bel 2.2 cm)
• Launi mai ruwan hoda: 22-35 kg (ƙarfin bel 3.2 cm)
• Green: 45-55 kg (fadin tef 4.4 cm)
• Blue launi: 55-80 kg (ƙarfin bel 6.4 cm)

Ana amfani da ja da baki galibi don horar da ƙananan ƙungiyoyin tsoka: biceps, triceps, da deltoids. Ana amfani da launin shuɗi, kore, da shuɗi don horar da manyan ƙungiyoyin tsoka: kirji, baya, kafafu. Ana iya daidaita kaya gwargwadon iyawarku da horarwar ƙarfi.

Faɗin madaukai na roba a farashi mai araha yana ba da kantin sayar da kan layi Aliexpress. Kuna iya siyan saitin hinges ko zaɓi maƙallan 1-2 takamaiman juriya. Mun zaɓi wani sanannen samfuri tare da sake dubawa mai kyau da kuma umarni da yawa, don haka zaka iya siyan kayan aiki masu inganci. Hakanan yana da kyau a karanta sharhin masu siye kafin siye.

Sau da yawa, ana sayar da kayayyaki, don haka an bayyana a cikin bita, farashin ba shine ƙarshe ba.

Saitin madaukai na roba na juriya daban-daban

Yawanci kit ɗin ya haɗa da 3-5 tube daban-daban a cikin juriya. Don horar da jiki gabaɗaya zai fi kyau siyan wannan rukunin roba kamar yadda manya da ƙananan tsokoki suna buƙatar lodi daban-daban. Farashin tef ɗin yana yawanci a cikin kewayon 2000-3000 rubles.

1. Rubber madauki J-Bryant (3 yiwu sets)

• Option 1
• Option 2
• Option 3

2. Rubber madauki Kylin Sport (2 sets)

• Option 1
• Option 2

3. Rubber madauki Winmax

4. Rubber madauki ProElite

5. Rubber madauki Jumpfit

Rubber madauki yanki

Madadin haka, zaku iya siyan tef na takamaiman girman. Ka tuna cewa matakin juriya yawanci ana ba da shi sosai, kuma dole ne a yi la'akari da wannan lokacin zabar madaukai na roba. Farashin bel ɗaya shine 300-1500 rubles, dangane da matakin juriya. Ƙarin tsiri na roba, ƙarin farashinsa. Don ƙara kaya za ku iya ninka madauki cikin rabi.

1. Rubber madauki J-Bryant

2. Rubber madauki ProCircle

3. Rubber madauki Power Guidance

4. Rubber madauki Kylin Sport

5. Rubber madauki Powert

• Option 1
• Option 2

Kuna son yin horo a gida? Sannan duba sauran kayan aikin mu na wasanni masu alaƙa:

• Na'urar kwaikwayo: menene, yadda ake zaɓar zaɓi na motsa jiki tare da mashaya
• Sandbag (jakar yashi): halaye, motsa jiki, inda zan saya
• Massage abin nadi (kumfa abin nadi): abin da ake bukata, inda za a saya, motsa jiki