Contents
- Amfani da sandar kwance: me yasa ya cancanci saya?
- Yadda zaka zabi mashaya
- 15 ingantaccen atisaye a kwance
- Darasi akan sandar kwance: hada bidiyo
- 1. Mafi kyawun motsa jiki akan sandar kwance
- 2. Shirin Armstrong shine ya kara yawan jan-UPS
- 3. 10 darussan sauki akan sandar kwance
- 4. Ta yaya saurin yin famfo yake sama akan sandar
- 5. 8 mafi kyawun motsa jiki don dawo da horo akan mashaya
- 6. Shirin motsa jiki - yadda ake famfo a mashaya
- 7. Ka'idodin shirin a kan sandar kwance da sandunan layi ɗaya
Bar din kayan wasanni ne, wanda shine karfe na kwance a kwance don yin atisaye. A kan mashaya mafi yawan lokuta ana yin jan-UPS da motsa jiki don ƙarfafa murfin tsoka.
A cikin wannan labarin zamuyi magana game da fa'idar motsa jiki akan sandar kwance, zaɓin fasalulluka wannan kayan wasan motsa jiki da motsa jiki mafi inganci akan sandar kwance.
Karanta game da sauran kayan aikin motsa jiki:
- Fitness na roba band (mini-band)
- Dumbbells da yadda za'a zabi su
- Tausa abin nadi (kumfa nadi)
- TRX
Amfani da sandar kwance: me yasa ya cancanci saya?
Idan har yanzu ba ku da tabbas a siyan sandar, to ya kamata mu ma faɗi fa'idodin wasan motsa jiki. Menene fa'idodin horo tare da sandar ƙarfe a gida?
- Wannan shine kayan aikin wasanni cikakke don ƙarfafa tsokoki na makamai, kirji, baya, ciki, ƙoshin tsoka. Idan kuna da mashaya, baku buƙatar siyan dumbbells da ƙwanƙwasa don yin aiki a jikinku na sama.
- Motsa jiki a kan sandar kwance yana ƙarfafa murfin murdede wanda zai ba ku damar kawar da ciwon baya da haɓaka matsayi. Koda hoto na al'ada akan sandar yana taimakawa wajen shimfiɗa kashin baya.
- Kayan aiki ne mai araha wanda yake da sauƙin shigarwa a gida. Hakanan za'a iya samun sandar kwance a kowane filin Wasanni.
- Da kyau mashaya zaka iya yin motsa jiki daban-daban ba kawai ƙarfafa tsokoki ba, amma har ma don haɓaka ci gaba da daidaitawa.
- Motsa jiki tare da sandar kwance wacce take da amfani duka ga maza da mata.
- A kan mashaya yana da matukar amfani don jawo yara da matasa kamar yadda haɓakar murushin jiki ke tallafawa kashin baya, wanda yake da mahimmanci a lokacin girma.
- Kasancewar iyaye zasu taimaka muku don koyon yadda zaku kama, wanda hakan alama ce mai kyau game da ƙoshin lafiya.
- Ga mashaya ya dace don haɗa TRX ko bandin roba don gyara atisaye da motsa jiki da ya bambanta.
Shin ina bukatan siyan girlsan matan mashaya?
Maza yawanci ba sa shakkar sayen sandar kwance, godiya ga UPS za ku iya samun ƙwayoyin tsoka da haɓaka tsokoki na baya. Amma ko kuna son horarwa akan girlsan matan mashaya wa kada kuyi mafarki game da taimako da tsokoki, amma kawai son jan jiki?
Na farko, koda da ƙarfin horo na yau da kullun yan mata suna da matukar wahala su gina tsoka (musamman lokacin da ake magana game da manyan nauyi, da motsa jiki masu nauyi). An haɗa shi da fasali na tsarin hormonal. Don haka kada ku ji tsoron girgiza tsokokin hannayenku da baya daga cire-UPS. Max - kai ɗan ƙaramin tsoka ne kuma ƙara matse jiki.
Abu na biyu, a kan mashaya, zaku iya yin atisayen tasiri don murfin tsoka. Menene don su? Da farko dai don lafiyar baya da kashin baya. Na biyu kuma, don madaidaicin ciki, wanda shine mafarkin yan mata da yawa.
Abu na uku, damar kamawa ƙwarewa ce mai kyau don nuna ƙarfin ku da cikakken horo na jiki. Bayan duk wannan, ba kowane bane ma ya horar da yarinya aƙalla sau ɗaya don cim ma gaci. Bugu da kari, horo kan mashaya yana da matukar amfani ga masu yawon bude ido ko kuma mawuyacin yanayi inda kuke buƙatar ƙarfin makamai da baya don hawa ko sauka.
Yadda zaka zabi mashaya
Akwai nau'ikan sandunan kwance na kwance, waɗanda suka bambanta da ƙira da dacewa.
1. Barikin kwance a ƙofar
Bar ɗin sandar sandar da ke makalewa a ƙofar ko tsakanin matsattsun ganuwar. Isananan kayan aiki ne masu rahusa, kodayake wasu takamaiman atisaye tare da mashaya akan shi don aiwatarwa (misali, juyawa a kusa da sandar). Hakanan kula da ƙimar nauyi a cikin waɗannan sandunan kwance, yawanci 120-150 kg. Daga cikin sandunan janyewa don ƙofar saduwa da samfuran toshe, waɗanda ba sa buƙatar ƙarin maƙallan katako.
2. Barikin kwance a kwance
Yana da sigar da ta fi dacewa ta sandar kwance idan aka kwatanta da sandar da ke ƙofar. Tare da wannan sandar zaka iya yin ƙarin motsa jiki daban-daban, da ƙirar aikin, a matsayin mai mulkin, abin dogaro ne sosai. Gangar kwance a bango itace mashahurin mashaya a gida. A cikin wannan nau'i kuma akwai bambancin na sandar kwance + sandunan layi ɗaya, wanda ya haɗa da ƙarin sandar giciye da iyawa. Wannan zai ba da damar fadada zangon ayyukan da aka yi.
3. Shafin rufi
Ba ƙaramin mashahuri shine mashaya na rufi ba. Idan kana da bangon gida mai rauni, amma tsayi mai tsayi, sayan sandar kwance don hawa kan rufin na iya zama hanya mai kyau wanda zai ba ka damar yin atisayen da ka fi so daga kwanciyar hankali na gida.
4. Wurin kwance a waje
Bar na waje yawanci cikakken horo ne na horo, don haɗawa masu riƙe sanduna, sanduna, benci. Wannan zaɓin ya dace da waɗanda suke son yin horo sosai a gida. Barsananan sandunan waje suna da tsada, amma aikinsu ya fi girma. Idan kana da ƙaramar yankin wasanni, irin wannan ƙirar ta dace zai dace da shi.
A wannan bayanin:
- Ga mutane masu tsayi yana iya zama bai dace da zaɓi na jan sanduna a ƙofar ba saboda sandar ba za ta isa ba.
- Lokacin zabar sanduna masu jan-sama a ƙofar, kula da tsayin katangar, yakamata ya zama daidai girman.
- Har ila yau kula da farfajiyar makamai da giciye. Yana da kyawawa cewa ba gabaɗaya ƙarfe bane kuma yana da kamun roba.
- Koyaushe kalli matsakaicin nauyi wanda zai iya riƙe sandar, amma musamman idan kuna shirin kamawa tare da ƙarin nauyi.
- Kafin ka saya, yi la'akari da wurin sandar kwance, tun da zaɓin wani nau'ikan kayan aiki na iya dogara ne da fasalin ɗakin.
Tarin sandunan kwance a cikin shagon SHA'AWA
Daga cikin masana'antun Rasha shine samar da sandunan cire gida daga shagon WORKOUT. A cikin ci gaban dukkan sifofi an haɗa membobin al'umma WorkOut: dacewa a titunan birni, waɗanda suka fi sani yadda za a yi kama da sandunan kwance don a sami kwanciyar hankali da magance su da kyau.
1. Bar kwance a ƙofar - 1500 rubles
2. Rufin rufin - 2100 rubles
3. Barikin kwance a kwance - 2500 rubles
4. Barikin kwance a kwance tare da sanduna - 3400 rubles
5. Gangar kwance a kwance ta bango tare da sandunan layi ɗaya, da matsin lamba - 3700 rubles
6. Wurin waje tare da sanduna masu daidaito, da matsin lamba - 6500 rubles
Wani zaɓi na saman sandar kwance akan Aliexpress
Hakanan zaka iya yin oda akan Aliexpress. Muna ba ku zaɓi na sandunan jan hankali a kan Aliexpress wanda 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.
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)
15 ingantaccen atisaye a kwance
Muna ba ku zaɓi na ingantattun atisaye a kan mashaya don masu farawa da na ci gaba.
Godiya ga gifs tashar youtube: Brendan Meyers, Sake Maimaita rearfi, officialBarstarzz, Abubuwa mara kyau.
1. Pullups don masu farawa-tsalle
2. Pullups don masu farawa tare da zaren roba
3. Vis a kan mashaya don baya
4. Pullups na yau da kullun
5. -Auke ƙwanƙwasawa
6. Ja-kunkuntar riko
7. Juyawa na gwiwoyi
8. "Shafa"
9. Yanki
10. Yunƙurin yankin ƙafa
11. Gwiwoyi har zuwa kirji
12. Jan gwiwoyi zuwa yankin kirji +
13. Tada ƙafa a matsayin wurin
14. Tada ƙafa
15. Twisting a kan sandar
Tabbatar da karantawa: Yadda ake koyo don kamawa daga sifili
Darasi akan sandar kwance: hada bidiyo
1. Mafi kyawun motsa jiki akan sandar kwance
2. Shirin Armstrong shine ya kara yawan jan-UPS
3. 10 darussan sauki akan sandar kwance
4. Ta yaya saurin yin famfo yake sama akan sandar
5. 8 mafi kyawun motsa jiki don dawo da horo akan mashaya
6. Shirin motsa jiki - yadda ake famfo a mashaya
7. Ka'idodin shirin a kan sandar kwance da sandunan layi ɗaya
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