Tsarin dandamali: menene, yadda za a zaɓi motsa jiki + 20 (hotuna)

Tsarin dandamali - aikin motsa jiki, wanda shine ƙaramin benci tare da matakan tsayi daidaitawa. Wannan dandalin an tsara shi ba wai kawai don motsa jiki na motsa jiki ba, har ma da yin karfi da motsa jiki na motsa jiki. Mafi sau da yawa, ana yin wannan kayan wasanni ne daga filastik na musamman kuma yana da daddaɗa, wanda ke hana zamewa yayin ayyukan.

Tsarin dandamali shine ainihin kayan motsa jiki na duniya. Kuna iya ma'amala da ilimin motsa jiki, yi ƙarfi da motsa jiki na plyometric, don wahala da sauƙaƙe aikin. Gabaɗaya, yin amfani da wannan kayan aikin zai taimaka muku ƙirƙirar ingantaccen tsarin atisaye don rage nauyi da ƙarfafa tsokoki na dukkan jiki, musamman ƙafa da gindi.

Dubi kuma:

  • Fitungiyar lafiya: menene + zaɓin motsa jiki
  • Abin tausa: menene + zaɓi na motsa jiki

Tsarin dandamali: menene ake buƙata?

1. Sau da yawa mataki-dandamali amfani gida don aiwatar da wasan motsa jiki. Matakan aerobics yana ɗaya daga cikin mafi tasirin nau'ikan tasirin motsa jiki na motsa jiki don ƙona calories da mai. Kara karantawa game da shi: Matakan aerobics: fa'ida, cutarwa, atisaye da bidiyo.

2. Mataki-mataki dandamali za ku buƙaci yayin motsa jiki, aikin da yake buƙatar benci. Misali, idan zaku yi aikin buga dumbbell benci don tsokar kirji a kasa, ba za ku iya kasa gwiwar gwiwar hannu kasa yadda ya kamata ba saboda aikin zai kasance mara isasshen karfi da iya aiki:

Ko kuma, misali, don yin abincin rana na Bulgaria shima yana buƙatar dandamali mai tasowa:

3. Wasu motsa jiki sune sauki a yi, mai da hankali kan dandamali, fiye da mayar da hankali kan jinsi. Misali, tura-UPS da katako. Sabili da haka, dandamali mai amfani yana da amfani ga waɗanda kawai ke koyon yin turawa-UPS daga bene ko kuma suke son sauƙaƙa wa kanta, kowane motsa jiki ta hanyar hutawa a kan hannayen sa.

4. Za a iya amfani da dandamali don yin atisayen tsalle wanda a ciki kuke buƙatar tsalle a kan kowane tsauni. Yawanci don tsalle ana amfani da tebur na musamman, amma zaku iya tsalle ku taka a kan dandamalin (muddin ya daidaita!):

5. Tsarin dandamali abu ne wanda yake kusan cikakke don horar da ƙananan jiki. Kuma tare da mataki za ku yi aiki a kan rage adadin kwatangwalo, ƙirƙirar ƙafa, ƙafafu masu sheƙu.

6. Tsarin dandamali mai amfani don yin gyare-gyare iri-iri ga ayyukan motsa jiki. Wannan zai taimake ka mai girma don fadada ayyukanku:

Kamar yadda kake gani, nemo aikace-aikacen dandamali a cikin dakin motsa jiki na gida kowa zai iya yi. Wannan kayan aikin zasu zama masu amfani yayin aiki azaman ƙarfi da bugun zuciya. Amma idan duk wani abin da kuke so na motsa jiki, zaku iya siyan dandamali don yin gwaji a gida tabbas ya cancanci.

Amfani da dandamali:

  • Lokacin da kake da dandamali da zaka iya yi a gida, wasan motsa jiki yana da ƙwarewar nau'in motsa jiki mai saurin tasiri don asarar nauyi.
  • Tare da dandamali, yana dacewa don yin atisayen ƙarfi tare da dumbbells - yana maye gurbin bencin wasanni.
  • Tsarin dandamali zai taimaka muku don rikitar da kowane motsa jiki, ƙara ƙarin tsalle tsalle (saitin motsa jiki a ƙasa).
  • Motsa jiki tare da dandamali na matakala zai ba da ƙarin lodi ga tsokokin gindi da ƙafafu, wanda ke da mahimmanci ga 'yan mata.
  • Tsarin dandamali zai sauƙaƙe da yawa daga cikin atisayen tare da girmamawa a kan hannayen turawa-UPS da plank don tsayawa kan ƙaramin tudu mafi sauƙi.

Yadda za a zabi matakin-dandamali?

Tunda yanayin dacewa da rayuwa mai kyau, kowace shekara tana samun ƙaruwa, zaɓin kayan wasanni a shagunan yana da girman gaske. Yadda za a zaɓi matakin-dandamali don horo a gida da abin da za a nema yayin siyan? Akwai sharuda da yawa, waɗanda suke da mahimmanci a tuna lokacin siyan stepper. Bari mu dube su dalla-dalla.

1. Tsawo da nisa daga dandamali

Ga azuzuwan jin daɗi ana ba da shawarar mayar da hankali kan sigogi masu zuwa na dandamali:

  • Length: 80 cm (don haka zaka iya sanya ƙafa a faɗin kafadu)
  • nisa: 35-41 cm (tsayin ƙafafunku + inchesan inci kaɗan)

A cikin ƙananan ƙananan farashin yana da dandamali na mataki tare da tsayin da ƙasa da. Misali, samfurin Saukewa: StarFit SP102, girmansa shine 72 x 36,5:

Lokacin da tsawon farfajiyar yi ba zai zama da dadi ba, ba za ku ji da 'yanci na motsi ba har ma da haɗarin faɗuwa. Sabili da haka, don siyan dandamali tare da ƙarami mafi tsayi mafi kyau ba.

An zabi fadin bisa gwargwadon girman ƙafarku. Misali, tsawon kafa a cikin girman 38 25 cm. Addari da inchesan inci kaɗan waɗanda suke da takalmin motsa jiki da ɗan gani na gaba da na baya don aji mai kyau. Dangane da haka, mafi ƙarancin nisa 35 na stepper ya zama.

2. Tsayi da yawan matakan

Hawan matakan dandamali shine 10-25 cm, yana da matakai da yawa. Kowane mataki yana ƙara 5 ganin Yawancin lokaci akwai matakai na matakai biyu da matakai uku. Dangane da binciken, kowane matakin yana ba da ƙarin 12% na nauyin. Misali na dandamali na matakai biyu da matakai uku (samfura da kuma StarFit StarFit SP102 SP201):

Masu farawa zuwa horo zasu isa tsayi 10 cm - Matsakaicin matakin stepper. Babba na iya aiki a matakin 20-25 cm.

3. strengtharfi da darajar darajar daraja

Yawancin lokaci halaye na stepper, kuna ƙayyade matsakaicin nauyi wanda zai iya tsayayya da saman (100-130 kg). Bugu da ƙari, wajibi ne a yi la'akari ba kawai nauyinsa ba har ma da nauyin dumbbells da barbells, idan kuna shirin yin su. Bincika ƙarfin harsashi: farfajiyar dole ne ta daina bunƙasawa da SAG yayin tsalle. Matsayi mai tsayi mai tsayin daka mai nauyin kilo 8.

Matsayi mai amfani, filastik dandamali mafi tsada shine mafi kyawun halaye masu lalacewa, saboda abin da ya kawar da farfajiyar dakatar da girgiza. Yana shafar lafiyar gabobin ku da kashin baya, don haka watsi da wannan sigar ba lallai ba ne.

4. Kasa

Don tsaron karatunku, ku kula, akwai murfin roba a farfajiyar matakin. Don kasafin kuɗi masana'antun kayan aiki na iya iyakance zuwa farfajiyar ribbed, amma ya fi kyau a ba da fifiko ga dandamali tare da murfin roba. Har ila yau, goyon bayan takama dole ne ya kasance mai karko kuma ba zamewa ba.

5. Tsarin zane

Akwai nau'ikan nau'ikan dandamali guda 2 šaukuwa kuma ana iya daidaita masu amfani. Yawancin lokaci dandamali masu ɗaukuwa suna da tsayin 20 cm, kuma dandamali a ƙafafu ya tashi zuwa 25 duba, ga Misali, kwatanta ƙira StarFit SP-201 da kuma Saukewa: RSP-16150:

A cikin yanayin farko, zaku iya siyan ƙarin tallafi idan kuna buƙatar haɓaka tsayin aikin. Koyaya, ya fi aminci don amfani sune mai iya daidaitawa mai amfani, kamar lokacin tsalle ɓangarorin cirewa za'a iya karyewa kawai. Wancan shine dandamali mai daidaitawa mai amfani:

Ba mu ba da shawarar zayyan stepper a gida ba. Na farko, masana'antun kayan wasanni an yi su ne da filastik na musamman, wanda ke dusar da nauyin bugawar a lokacin sadarwar ƙafa tare da shimfidar dandamali. Yana taimakawa wajen kula da haɗin gwiwa da kashin baya. Abu na biyu, dandamali mai tasowa dole ne ya kasance mai karko kuma yana da saman roba, kuma yana da wuya a yi shi a gida.

Hakanan gwada ƙoƙarin siyan madaidaicin tsari, na biyu. Akwai haɗarin cewa a saman akwai ɓarkewa da ɓarkewa waɗanda ba za ku lura da su ba a kan rufin roba.

Mataki Reebok

Mataki Reebok sun fi tsada, amma ingancin su yafi kyau. Idan kuna da ikon kuɗi, zai fi kyau ku sayi tsarin Reebok. Na farko, tare da dandamali Reebok yana da kwanciyar hankali da aminci. Abu na biyu, rayuwa ta isa.

20 motsa jiki a kan dandamali

Bada muku shirye-shiryen shirye-shirye guda 20 akan dandamali wanda zai taimaka muku rage nauyi, ƙarfafa tsokoki waɗanda ke jan jiki da kawar da wuraren matsala.

1. Gudun kan dandamali

2. Tsugunnawa zuwa gefe

3. Squat + zane-zane

4. Squats tare da buga benci dumbbells sama

5. Baya huhu da dumbbells

6. Falo tare da jima'i a dandamali

7. Ja dumbbells a cikin mashaya

8. liftaga ƙafa a cikin katako

9. Tura-UPS akan dandamali

10. Tsalle a dandamali

11. Hanyoyin huhu na Plyometric akan dandamali

12. Tsalle mai faɗi a cikin madauri

13. Gudun A kwance

14. Tsallake ta hanyar dandamali

15. squats tare da tsalle

16. Falo tsalle tare da

17. Tsalle tsalle

18. Tsalle tare da juyawa

19. Wasu burpees tare da kiwo na ƙafa

20. Wasu burpees tare da tsalle a kan dandamali

Godiya ga gifs tashar youtube Gajerun hanyoyi tare da Marsha.

Tsarin darasi tare da tsarin dandamali don farawa

Kowane motsa jiki da aka yi na dakika 30, sannan sakan 30 ya karye. Ana maimaita kowane zagaye a zagaye 2. Tsakanin zagaye ya huta mintuna 1.5.

Zagayen farko:

  • Gudun kan dandamali
  • Komawa tare da dumbbells (ba tare da dumbbells)
  • Squats tare da tsalle

Zagaye na biyu:

  • Takamaiman Jogging
  • Tsugunnawa gefe
  • Yi tsalle

Tsarin darasi tare da dandamali na ci gaba don ci gaba

Kowane motsa jiki ana yin shi na dakika 40, sannan sakan 20 ya huta. Ana maimaita kowane zagaye a zagaye 2. Tsakanin zagaye ya huta minti 1.

Zagayen farko:

  • Atsungiyoyin tare da latsa benci na dumbbells sama
  • Tsallake ta hanyar dandamali
  • Tura-UPS akan dandamali
  • Burpee tare da kiwo na ƙafa

Zagaye na biyu:

  • Ja dumbbells a cikin sandar
  • Tsalle a kan dandamali
  • Falo tare da jima'i a dandamali
  • Tsalle mai faɗi a cikin madauri

Motsa jiki akan matakin-dandamali: kiyayewa

1. Koyaushe motsa jiki a kan takallan dandamali. Zaɓi takalma tare da farfajiyar da ba zamewa ba kuma tare da ƙafa mai kyau.

2. Karka sanya a lokacin aji tare da dandamali mai fadi fadada wando dan gujewa faduwa.

3. Kafin fara atisaye, tabbatar cewa dandamali mai hawa sama bai zame a kasa yayin aikin ba.

4. Hakanan, tabbatar cewa dandamali mai hawa mataki tabbatacce aka saka shi kuma ya amintar. Guji zaprygivayem akan dandamali, idan baku da tabbas game da ɗorewar sa.

5. A yayin motsa jiki sai ka rike duwaiwanka madaidaiciya, ƙafafu a tsaye a kan dandamalin da aka saita sosai, gwiwa gwiwa na kafa mai talla bazai wuce layin sock ba.

6. Idan kuna da matsaloli tare da haɗin gwiwa na ƙafafu ko ƙafafun varicose, to ku kawar da tsallewar horo. Kuna iya yin atisayen da ke sama, yin tsalle maimakon matakin da aka saba inda zai yiwu.

7. Kowane dandamali na matakai akwai ƙuntatawa akan nauyin da ke ciki. Kula da shi, lokacin da kake horo tare da ƙarin nauyi (barbell, dumbbells).

8. Idan kana farawa, yana da kyau ka saita tsayin abin motsawa a mafi ƙarancin matakin (10 cm). Koyaya, idan kuna shirin yin turawa, katako, da sauran atisayen da ke jaddada hannaye akan dandamali, to, mafi girman dandamalin, sauƙin aiwatar da aikin zai kasance.

Manyan bidiyo 5 don asarar nauyi tare da dandamali na mataki

Muna ba ku babban bidiyo 5 tare da dandamali wanda zai taimaka muku don rage nauyi, ƙarfafa jiki da haifar da sautin tsoka. Wasu daga cikin bidiyon ban da dandamali na mataki zaku buƙaci dumbbells. Madadin dumbbells zaka iya amfani da kwalaben ruwa ko yashi.

1. Motsa jiki na Cardio tare da dandamali na mataki (minti 12)

Motar Matsalar Kona Faten Motsi don Butt da Cinyoyi - Bidiyo Motsa Jiki Aerobics

2. Motsa jiki mai tsananin gaske tare da dandamali na matakai (minti 60)

3. Kwadago + ƙarfin motsa jiki tare da dandamali na matakai (minti 40)

4. Tazarar tazara tare da dandamali (minti 35)

Idan kun riga kun sami dandamali na haɓaka, amma kuna shirin haɓaka kayan aikin ku, muna ba da shawarar karanta labarai masu zuwa:

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