Abin farin ciki ne na rubuta waɗannan labaran don masu karatu na, ku. Ban karɓi biyan kuɗi don yin bita ba, ra'ayina game da samfuran nawa ne, amma idan kun sami shawarwarin na da taimako kuma kun ƙare siyan wani abu ta hanyar ɗaya daga cikin hanyoyin haɗin da zan iya samun kwamiti akan hakan. Karin bayani
Shin kai ma irin wannan rashin lafiyar ce kuma kuna son kasancewa cikin ƙoshin lafiya ko ta halin kaka? Sa'an nan kuma za ku kasance masu matsananciyar buƙata don mashaya mai kyau.
Bar-up sanduna, kuma aka sani da ja-up sanduna, ba don suma na zuciya. Lokacin ƙuruciya, galibi kuna iya yin yawan jan abubuwa a jere ba tare da wahala ba.
Amma bayan shekaru da cin fries da burgers, da tsawon awanni zaune a gaban kwamfutar tafi -da -gidanka, za ku ga ba za ku iya ɗaga kanku da sauri kamar yadda kuka saba ba.
Abin farin ciki, akwai nau'ikan sanduna masu jan hankali don horarwa, sanduna masu ƙyalli waɗanda aka yi musamman don nau'ikan mutane daban-daban a matakai daban-daban na rayuwarsu.
Za mu jagorance ku cikin duniyar sanduna daban -daban, don ku - lokacin da zaku iya - sata wasan kwaikwayon tare da tsokar jikin ku na sama!
Abin da muke tattaunawa a cikin wannan cikakken post:
- 1 Bar-up sanduna ga kowa da kowa
- 2 Mafi kyawun zaɓi na jan-up bar
- 3 Mafi Kyawun Ja Bars An Yi Nazari
- 4 Ta yaya za ku zaɓi mashaya mai ɗagawa?
- 5 Mafi kyawun Buga Bars don Manufofin Daban -daban
- 5.1 Mafi mashahurin mashaya ba tare da dunƙule da atisaye ba: Rucanor ja-up mashaya don horar da ƙarfi
- 5.2 Mafi kyawun Door Post Pull-Up Bar: Focus Fitness Doorway Gym Xtreme
- 5.3 Mafi kyawun Bar don Ganuwar: Ja Bar (Dutsen Bango)
- 5.4 Mafi kyawun Bar Bar don Rufi: Flashing Chin Up Bar
- 5.5 Mafi mashaya mai jan hankali: VidaXL Power Tower tare da bencin zama
- 5.6 Mafi mashahurin Pull-Up Bar: Southwall Wall-Mount Pull-Up Bar a Farin
- 5.7 Mafi kyawun Bar don Crossfit: Tunturi Cross Fit Pull Up Bar
- 5.8 Mafi kyawun Bar tare da Mai riƙe da Jakar Jakar: Nasarar Wasannin Wasannin Bugun Jakar Bango tare da Bar Bar
- 6 Mafi kyawun motsa jiki na bar-up
- 7 Wasu ƙarin nasihu don ɗagawa tare da mashaya mai jan hankali
Bar-up sanduna ga kowa da kowa
Don haka idan kun yi tunanin cewa sanduna masu jan hankali na matasa ne kawai da ke kuzari, ko don ƙwararrun masu gyaran jiki, muna da muku labarai masu daɗi.
Sanduna masu jan hankali suna zuwa cikin kowane siffa da girma kuma suna ga kowa da kowa, gami da mai son hamburger!
Musamman yanzu da muke ciyar da lokaci mai yawa a gida fiye da waje da wurin motsa jiki, zamu iya amfani da ƙarin horo na tsoka.
Tambayar ita ce, ko za ku iya adana irin wannan na'urar a gida yadda yakamata; koda kuna rayuwa ƙanana, kada ku damu, akwai madaidaitan sanduna don siyarwa ga kowane ɗaki.
Sau da yawa ana iya ƙara sandunan jan hankali cikin kayan aikin motsa jiki waɗanda kuka riga kuna da su a gida kuma suna da kyau don samun ingantaccen ƙarfin horo.
Sanduna masu jan hankali sune ingantattun kayan aiki don horar da biceps mai ƙarfi da baya mai ƙarfi.
Dole ne mu ba da shawara cewa ku fara tuntuɓar likitanku kafin ku fara da wannan yunƙurin na zahiri.
Ba lallai ne ku ɗanɗana shi ba kamar tsoffin 'yan wasa masu kishi, waɗanda bayan shekaru ba zato ba tsammani suka koma sandunan jan ba tare da shiri mai kyau ba kuma a sakamakon haka sun tsage tsoka ko biyu a kafadarsu.
Dauke shi daga gare mu kuma sanya lafiyar ku farko!
Mafi kyawun zaɓi na jan-up bar
Zaɓi na farko don mafi kyawun mashaya mai jan hankali shine wannan Rucanor chin-up bar don ƙarfin horo.
Mun zaɓi wannan mashaya mai jan hankali saboda ana iya amfani da mashaya ta hanyoyi da yawa.
A cikin ra'ayinmu, wannan mashaya mai jan hankali ita ce mafi kyawun mashaya mai cirewa ba tare da dunƙule da hakowa ba, ta cika mafi ƙarancin buƙatun ga mai amfani.
Mun zaɓi wannan saboda babban farashi da gaskiyar cewa ya dace da kowane ƙofa/firam.
Tare da tsarin ƙulli mai sauƙi kuna matsa sanda a wuri.
Lambar mu ta 2 a jerin ta sake zama ɗaya tare da farashi mai kyau, amma tare da jan hankali kan yuwuwar.
Yana da a 5 a cikin 1 Tashar Jirgin Sama. Ayyuka 5 sune tsalle -tsalle, haɓakar haɓakar haɓakar haɓakar haɓakar haɓakar motsa jiki, tsalle -tsalle da tsalle -tsalle, don haka cikakken motsa jiki don jikinku na sama.
Mafi Kyawun Ja Bars An Yi Nazari
A cikin wannan labarin mun lissafa muku mafi kyawun sanduna na cirewa ko mashaya-ƙugi bisa ga dalilai daban-daban waɗanda aka yi nufinsu.
Ta wannan hanyar za ku iya yin zaɓin da aka yi niyya kuma ba za ku ɓata lokaci mai yawa don neman mafi kyawun sandunan cirewa ko mafi kyawun mashaya ba.
Don saukakawa, mun sanya duk abubuwan da muke so a cikin taƙaitaccen bayani a ƙasa.
Hakanan muna da ƙananan na'urori a ciki, ga masu son wasannin da ke da ƙarin sarari a gida.
Shin wataƙila kuna da bangon waje, kula da wannan Strongman Ja Sama Bar waje!
Idan kuna da ɗan ƙaramin lokaci, karanta babban bita ta kowane samfur kaɗan a cikin labarin.
| Mafi mashahurin mashaya ko mashaya mai gogewa | Hotuna |
| Mafi mashahurin mashaya ba tare da sukurori da atisaye ba: Rucanor chin-up bar don ƙarfin horo | 
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| Mafi kyawun sanduna don dalilai daban-daban: 5 a cikin 1 Tashar Jirgin Sama | 
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| Mafi kyawun mashaya don ƙofar ƙofar: Mayar da hankali Fitness Doorway Gym Xtreme | 
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| Mafi kyawun Bar don Ganuwar: Bar mai jan hankali (hawa bango) | 
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| Mafi kyawun mashaya don rufi: Flashing Chin Up mashaya | 
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| Mafi kyawun bar tsaye: Hasumiyar Wuta ta VidaXL tare da bencin zama | 
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| Mafi kyawun mashaya waje: Bangon Southwall Mount Mount Pull-Up Bar a Farin | 
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| Mafi kyawun bar don crossfit: Tunturi Cross Fit Jawo Bar | 
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| Mafi Ja Bar tare da Punching Bag mariƙin: Nasarar Wasan Wasan Cin Nasara Bag Wall Dutsen tare da Pull-Up Bar | 
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Ta yaya za ku zaɓi mashaya mai ɗagawa?
Ga masu sha'awar neman shiga cikin ƙarfin horo, zaku iya farawa da tsoma baki a matsayin matakin farko zuwa mashaya mai jan hankali.
Hakanan zaka iya rataya mashaya mai ɗagawa ƙasa kaɗan ko tsaya a kan tudu.
Sannan ja kanku zuwa mashaya mai ɗagawa tare da ƙafafunku a ƙasa a kusurwar wahala mai wahala.
Labari mai dadi shine cewa sandunan jan da za mu bincika a cikin wannan labarin suna da yawa, suna taimaka muku sannu a hankali ku cimma burin ku tare da madaidaicin mashaya.
Rukuni uku na mashaya mai jan hankali
Gabaɗaya akwai manyan ƙungiyoyi 3 na jan sanduna.
Ofaya daga cikin mashahuran mashahuran abubuwan jan hankali sune sandunan cantilever, waɗanda basa buƙatar taro na dindindin kuma suna da sauƙin shigarwa da cirewa bayan amfani.
Waɗannan yawanci suna da zaɓuɓɓukan riko daban -daban.
Lokacin siyan mashaya mai jan hankali, tabbatar da yin la’akari da girman sandar da za a jawo dangane da girman ƙofar ƙofar ku, don ku zaɓi mashaya mai jan hankali tare da dacewa.
Sannan kuna da sandunan cirewa, waɗanda ke buƙatar wasu aikin hakowa da shigarwa. Akwai samfura waɗanda zaku iya hawa kan rufi, bango ko akan ƙofar gida.
Waɗannan sanduna masu jan hankali galibi masu nauyi suna amfani da su, amma ba su da ɗaukar nauyi da ɗaukar nauyi.
A ƙarshe, akwai 'tashoshin wuta ko hasumiyar wuta'.
Waɗannan su ne kayan aikin kyauta waɗanda ba sa buƙatar hakowa ko shigarwa. Wannan yawanci yana ba ku damar yin darussan da yawa, amma akwai wasu raunin.
Kuna buƙatar ƙarin sarari don irin waɗannan sandunan cirewa. Hakanan suna iya yin rawar jiki kaɗan yayin amfani saboda angarancin wani lokacin ba a kafa shi ba.
Kuma nauyi mai nauyi ba zai iya yin amfani da irin wannan mashaya ba.
Abin da kuke buƙatar sani kafin siyan mashaya mai jan hankali
Akwai wasu muhimman abubuwa da za ku tuna kafin siyan mashaya mai jan hankali. Mun jera muku su anan.
Matsakaicin nauyi na mashaya
Da za a iya loda sandar da nauyi, sandar ta fi ƙarfin.
Zaɓi mashaya da ta dace da nauyin ku na yanzu tare da kilo 20, saboda yayin da kuke gina tsoka ku ma za ku yi nauyi a kan lokaci.
A kowane hali, mashaya dole ne ya iya ɗaukar nauyin ku yayin horo ba tare da faɗuwa ba.
Idan kuna son ƙara wahalar da kanku, sami sandar goge-goge wanda zai iya tallafawa nauyin ku da ƙarin nauyi don rigar nauyi.
Hawa sanda
Akwai da dama bambance -bambancen karatu ga wannan, kamar yadda muka riga muka gani a sama:
- sandunan saka bango
- hawa ƙofar
- rufin rufi
- '' tashoshin wutar lantarki ''
- sandunan ƙofa waɗanda ba lallai ne ku haɗa su ba
Kowane bambance -bambancen yana da nasa fa'idodi. Barbar da aka ɗora za ta iya ɗaukar ƙarin nauyi ko ta yaya, yayin da mashaya mai jan baya wacce ba ta buƙatar sikirin tana ba da sauƙin samun damar cire sandar bayan amfani.
Mafi kyawun Buga Bars don Manufofin Daban -daban
Bar sanduna suna zuwa cikin girma dabam da samfura.
Dangane da abin da kuke so ku yi da shi da kuma yadda kuke so ko za ku iya haɗa shi, zai zama mafi mahimmanci ko wanne mashaya ta fi dacewa da yanayin ku.
Mafi mashahurin mashaya ba tare da dunƙule da atisaye ba: Rucanor ja-up mashaya don horar da ƙarfi
Misali, idan kuna zaune a cikin gidan da ba a ba ku izinin sukula da rawar soja ba, wannan zai zo bar-up bar don ƙarfin horo ya zo da sauki.
Amma ko da ba ku jin kamar yin ayyuka marasa kyau ko shigar 'ƙusa' a cikin gidan ku, wannan sandar ita ce mafi kyawun zaɓi.
Sandan samfuri ne mai inganci mai sauƙin sarrafawa. Bar yana da faɗin santimita 70 kuma mafi girman nauyin ɗaukar nauyin 100 kg.
Kuma idan kun yanke shawarar dunƙule shi (na zaɓi), sandar zata iya ɗaukar nauyin kilo 130.
Yana da samfuri mai sauƙi kuma mai araha, wanda zaku iya iri -iri motsa jiki zai iya yi don horar da baya, kafada, hannu da tsokar tsokoki.
Godiya ga ƙaramin girman sa, zaku iya adana shi da sauri ƙarƙashin gadon ku bayan amfani.
Mafi kyawun Door Post Pull-Up Bar: Focus Fitness Doorway Gym Xtreme
Wannan mashaya mai jan hankali mashaya ce mai manufa iri-iri wacce ta dace da duka turawa da jan hankali.
Wannan sandar ta dace da madaidaitan ƙofar tsakanin 61-81 cm kuma tana aiki ta hanyar fasahar lever.
Kuna iya yanke shawara da kanku inda kuma lokacin da kuke horo. Ko dai a cikin ɗakin kwana ko falo.
Abin da ke da fa'ida game da wannan mashaya mai ƙwanƙwasawa shine cewa zaku iya motsa motsa jikin ku zuwa bene, saboda mashaya kuma tana ba da damar yin motsa jiki na ƙasa.
A takaice, tare da wannan mashahurin mashahurin mashaya don ƙofar ƙofar zaku iya yin cikakken motsa jiki.
Wani babban shawarwarin don mashaya mai jan ƙofa, lambar mu 2 a cikin jerin, muna tsammanin shine 5 a cikin 1 Tashar Jirgin Sama.
Yin aiki a gida da yin darussa daban -daban 5 shine gyada tare da wannan saitin. Don farashi mai kyau za ku iya yin tsalle -tsalle, turawa, ɗagawa da motsa jiki.
Saboda laushin anti-slip mai taushi, ƙofar ƙofar ku ba za ta lalace ba. Ba lallai ne ku haƙa kowane rami ba.
Cikakken aikinku yana farawa anan, dama daga gida.
Mafi kyawun Bar don Ganuwar: Ja Bar (Dutsen Bango)
Idan kuna son ku iya ɗaukar nauyi fiye da nauyin ku, dole ne ku zaɓi madaidaicin abin da aka makala.
Barsauke sandunan da aka makala na dindindin na iya ɗaukar ƙarin ƙari.
Wannan mashaya mai jan bango cikakken misali ne na mashaya mai sauƙin gani, amma yana iya ɗaukar ɗan lokaci.
Nauyin nauyin nauyi shine 350 kg. Tare da wannan mashaya mai ingancin motsa jiki kuna horar da tsokoki na baya, abs da biceps.
Don haka ba lallai ne ku je gidan motsa jiki ba, amma kuna iya yin horo a kan lokacinku da kuma dacewa.
Don madadin za ku iya duba Gorilla Sports Pull-Up Bar. Ingancin wannan mashaya babu shakka tana da inganci kuma zaka iya ɗaukar nauyin ta zuwa kilo 350.
Horar da tsokoki na baya, biceps da abs tare da wannan mashaya mai sauƙi, amma mai yawan aiki, wanda kuma ya dace sosai don tayar da kafa.
Ana kawo sandar da sukurori da matosai. Kun ga ba lallai ne ku je gidan motsa jiki don jiki mai ƙarfi da tsoka ba.
'Horar da tsofaffin makarantu' ya ci gaba da ƙaruwa cikin shahara; kawai horar da nauyin jikin ku. Kuna iya rataya wannan mashaya a madaidaicin tsayi don kada a sami damar yaudara.
Mafi kyawun Bar Bar don Rufi: Flashing Chin Up Bar
Don ingantaccen horo na biceps, triceps, baya da tsokoki na ciki, zaku iya yin la'akari da sandar Flashing Chin.
An yi nufin sanda don ratayewa daga rufi. Matsakaicin matsakaicin nauyi shine 150 kg.
Tabbatar cewa rufin inda sanda zai rataye zai iya tallafawa nauyin da aka ɗora akan sandar da nauyin ku.
Bar ɗin da aka jawo yana da ƙarfi, ƙarfe mai ƙarfi na 50 x 50 mm saboda haka ana iya ɗora shi da nauyi.
Shin za ku fi son samun mashaya mai jan ruwa don rufi?
Wannan farin farin Gorilla Sports chin-up mashaya don rufi, yana da kyau don horar da tsokoki na baya, biceps da abs ta hanyar motsa ƙwanƙwasa, jan sama da ɗaga kafa.
Farin launi yana sa sandar ta zama ba a bayyane a kan - yawanci - farin rufi.
Don haka zaka iya rataya shi cikin falo ko ɗakin kwana. Ba abu ne mai tayar da hankali ba.
Wannan mashaya tana da ingancin motsa jiki kuma ana iya ɗora ta da ƙasa da kilogram 350.
Mafi mashaya mai jan hankali: VidaXL Power Tower tare da bencin zama
Mafi mashahurin mashaya mai jan hankali shine Hasumiyar Wuta ta VidaXL.
Baya ga jan sama, zaku iya yin nau'ikan motsa jiki iri -iri tare da wannan na'urar. An yi nufin na'urar don kowa da kowa kuma yana ba da dama da yawa.
Wannan madaidaicin mashaya an gina shi sosai kuma yana jin kwanciyar hankali yayin horo.
Dole ne kawai ku tabbatar cewa kun kasance a cikin matsakaicin ƙarfin ɗaukar nauyin 150 kg.
Abin da ke da fa'ida kuma shine cewa zaku iya daidaita na'urar don bukatun ku.
Tare da matakai da madaidaicin madaidaiciyar madaidaiciya za ku iya keɓance wannan mashaya ƙwanƙwasa.
Wani zaɓi mai kyau don lokutan wasanni na gida mai zurfi shine wannan Weider Pro Power Tower.
Hasumiyar Tsaro mai ƙarfi tare da bututun ƙarfe mai ƙarfi, an rufe ta da matattakala masu daɗi.
Tare da wannan na'urar mai amfani iri ɗaya kuna zaɓar horo na kanku ta amfani da ayyuka daban -daban na hasumiyar.
Ja sama da turawa tare da iyawa tare da ƙarin riko, haka nan inganta haɓakar ku. Kuna yin madaidaicin gwiwa a tsaye tare da wannan hasumiyar wutar, tare da babban tallafi.
Pro Power yana da matsakaicin nauyin kaya na 140 kg, muna tsammanin ragin ingancin farashin yana da kyau.
Mafi mashahurin Pull-Up Bar: Southwall Wall-Mount Pull-Up Bar a Farin
Kyakkyawan mashaya mai jan hankali don waje dole ne ya iya jure bugawa. A cikin ma'anar cewa zai iya tsayayya da tasirin yanayi.
De Bar Bar na Southwall zaɓi ne mai kyau don wannan rukunin.
Bar ɗin da ake jan shi an yi shi da ƙarfe mai ƙarfi mai nauyin 150 kg.
Dole ne a shigar da sandar a bango, ana ba da matattarar kankare masu dacewa don wannan.
Tare da wannan farin sandar zaku iya yin darussan horo iri -iri, gami da ƙarfafa kirji, baya, kafada ko tsokar ciki.
Tabbas, wannan mashaya mai jan aiki tana aiki sosai a cikin gida.
Fi son mashaya mai jan waje wanda ke daidaitawa?
Sai ku kalli wannan Strongman Ja Sama Bar waje mafita na waje tare da murfin foda.
Bar ɗin ya dace da duk yanayin yanayi kuma ana iya ɗora shi har zuwa 250 kg. Tabbas zaka iya kawai shigar dashi cikin gida.
Pull-Up Bar Outdoor yana daidaitawa a cikin nisan 2-60 cm ko 76 cm-daga bango ko rufi.
Kuna iya yin haushi, bugun ringi da kipping tare da shi, zaku iya haɗa ab-madauri ko saitin zobe-mafi kyau da sauƙi-don ƙarin damar.
Mafi kyawun Bar don Crossfit: Tunturi Cross Fit Pull Up Bar
Babbar fa'idar wannan giciye ya dace da mashaya shine cewa kuna da matsayi na hannu da yawa godiya ga hannayen hannu daban -daban.
Tare da kowane matsayi na hannu kuna horar da ƙungiyar tsoka daban -daban.
Misali, zaku iya zaɓar wanne madaidaicin da kuke amfani da shi yayin buɗaɗɗen burpee, wanda ya bambanta da na goge-goge.
Tunturi Cross Fit Pull Up Bar ana iya saka shi cikin bango cikin sauƙi kuma yana ɗaukar ɗan sarari.
Kyakkyawan ƙari ne ga sauran saitin gicciye mai dacewa.
Tare da matsakaicin nauyi mai nauyin kilogram 135, kawai kuna amfani da nauyin jikin ku don yin darussan don horar da babban jiki mai ƙarfi.
Kuna so ku sami ƙarin ƙari ga wanda kuke da shi Tunturi RC20 Cross Fit Base Rack?
Wannan Tunturi RC20 Cross Fit Rack Ball Pull Up Grips are hand up handles that you can easily connect to the rack.
Lokacin da kuke amfani da riko maimakon mashaya da aka saba, ba kawai kuna horar da tsokoki na baya da na hannu tare da jan hankali ba, har ma da yatsun hannu, hannaye da yatsun hannu.
Mai girma, ba za a raina ƙarin horo ba. Waɗannan ja-gora suna kammala aikin motsa jiki.
Mafi kyawun Bar tare da Mai riƙe da Jakar Jakar: Nasarar Wasannin Wasannin Bugun Jakar Bango tare da Bar Bar
Shin kuna son rasa kuzarin ku ban da jan ku na yau da kullun da turawa ta hanyar buga jakar bugawa?
Wanda ba ya son samfuran amfani da yawa!
De Nasarar Wasan Wasan Cin Nasara Bag Wall Dutsen tare da Pull-Up Bar yana da, kamar yadda sunan ya nuna, ayyuka biyu.
Kuna iya ɗaga kan kan mashaya, amma kuma kuna iya rataya jakar naushi a kai.
Bar ɗin da aka jawo yana da ingancin motsa jiki, wanda ke nufin cewa yana aiki daidai a cikin gidan motsa jiki kamar yadda yake yi a gida.
Dutsen bango ba zai iya ɗaukar nauyin ku kawai ba, amma kuma yana iya ɗaukar bugun da jakar bugun.
Matsakaicin ƙarfin ɗaukar nauyi shine kilo 100 kuma ana kawo shi ba tare da jakar punching ba. Idan kuna son siyan jakar bugawa nan da nan, muna ba da shawarar wannan mai ƙarfi Hanumat jakar bugun 150 cm zuwa.
Wani zaɓi mai ban mamaki shine wannan mashaya-mashaya / mashaya sama Bar. jakar bugawa tabbatarwa.
Kuna iya ɗaukar sandar tare da matsakaicin kilo 100. haraji, ku tuna da hakan.
Tsawon sarkar don jakar bugun shine 13 cm. kuma mashaya an yi shi da baƙin foda mai rufi. Majalisar tana da sauƙi kuma tana zuwa tare da jagora.
Mafi kyawun motsa jiki na bar-up
Za ku yi tunanin cewa akwai ƙarancin iri-iri a cikin atisaye tare da mashaya. Koyaya, zaku iya yin fiye da kawai 'hau sama azaman daidaitacce'.
Da ke ƙasa akwai wasu atisaye don ƙalubalanci kanku, ko kallo wannan labarin mai ban sha'awa daga Menshealth:
Ullauke bar mashaya sama
Wannan darasi yana ƙarfafa horar da biceps. Wannan aikin yana da kyau don farawa saboda dabarar tana da sauƙin koya.
Abin da kuke buƙatar yi shine ɗaukar sandar tare da riko da hannu (tare da cikin hannayenku suna fuskantar jikinku) a nesa kaɗan kaɗan fiye da faɗin kafada.
Sannan ka ɗaga kanka ka yi ƙoƙarin ɗaga tsokar kirji.
Ƙetare ƙafafunku yana kiyaye jikin ku yadda yakamata kuma ana ɗaukar duk kuzari da ƙarfi daga hannun.
Ja-up tare da fadi riko
Fadada tazara tsakanin hannaye, don haka ku wuce kafadu, bari tsokoki na baya su yi aikin.
Rabauki mashaya tare da riko da hannu (tare da hannayen ku na fuskantar jikin ku) sannan ku ɗaga kan ku har sai kuncin ku ya wuce mashaya.
Kuna ci gaba da rage kanku a hankali da maimaita motsa jiki. Tare da wannan kuna horarwa ba kawai makamai ba, har ma tsokoki na baya.
Tafawa ta yi sama
Wannan darasi shine don lokacin da kuka ɗan ci gaba.
Sunan motsa jiki ya faɗi duka, dole ne ku tafa hannayenku yayin ja-gora kuma ku ɗan ci gaba fiye da yadda aka saba.
Baya ga ƙarfi, kuna buƙatar daidaituwa mai kyau da ƙima mai fashewa don wannan aikin.
Zai fi kyau a fara wannan aikin tare da riko mai ƙima don horar da fashewar abubuwa kafin ku bar mashaya.
Kuna ɗaga kanku sannan ku matsa kaɗan kaɗan don ƙirƙirar ɗan lokaci don lokacin da kuka fara tafa.
Yi wannan da kyau sosai tare da kunkuntar riko na farko. Ta wannan hanyar hannayen suna kusa kuma zaku iya samun sauƙin ci gaba da tafawa.
Daga baya za ku iya shimfiɗa hannayenku gaba da gaba yayin da kuke samun ingantacciyar motsa jiki.
Ja sama a bayan wuya
Wannan darasi shine horar da kafadu da ciki na baya. Ansu rubuce -rubucen da mashaya da fadi overhand riko.
Yayin jan sama, motsa kan ku gaba don sandar ta faɗi cikin wuya.
Kuna ja kan ku zuwa bayan kan ku kuma ba har zuwa kafadu ba.
Wasu ƙarin nasihu don ɗagawa tare da mashaya mai jan hankali
Abin da kuke son cimmawa tare da waɗannan darussan sune hannu mai ƙarfi da tsokoki na baya.
Don cimma matsakaicin sakamako, yana da mahimmanci ku yi kowane motsa jiki cikin sarrafawa da kwanciyar hankali. Ta wannan hanyar ana rarraba tashin hankali akan tsokoki.
Idan a wani lokaci kun ƙware sosai wajen ɗagawa kuma nauyin jikin ku yana da sauƙin ɗauka, koyaushe kuna iya ƙara nauyi a cikin nau'in rigar nauyi ko nauyi akan ƙafafunku.
Hakanan la'akari da amfani da safofin hannu don mafi kyawun riko idan ya cancanta. Mafi kyawun riƙon ku akan mashaya, gwargwadon yadda za ku iya ɗaga kanku.
Anan zaku sami waɗannan da ƙarin ƙarin motsa jiki na mashaya da aka yi:
Horon 'Tsohuwar Makaranta' don jiki mai ƙarfi
Wasan motsa jiki na tsohuwar makaranta da ƙyalli, amma kuma kula da jikin ku da kyau ta hanyar horar da gida na yau da kullun yana ƙara zama sananne.
'Yan wasa da yawa suna yin watsi da ma'aunin nauyi kuma suna horo tare da' nauyin 'nauyin jikinsu kawai.
Bayan haka, gwaje -gwaje sun nuna cewa galibin 'dambun tsokoki da manyan gidaje', bayan shekaru na horo a dakin motsa jiki, wani lokacin ma ba za su iya hawa kan bango ba. Sau da yawa ba su da ƙarfin da za su iya yin 'yan ɗagawa!
Sabuwar ƙarni na 'yan wasa na gida suna neman' ƙarfin gaske 'ta hanyar' komawa zuwa tushen tsoffin wasannin motsa jiki '.
Kamar yadda 'yan dambe ke yi koyaushe, kawai ku yi tunanin tsohon gwarzon makarantarmu, ɗan dambe' Rocky Balboa '(Sylvester Stallone).
Mene ne manufar jan tsalle?
Janyowa yana ɗaya daga cikin mafi kyawun motsa jiki don ƙarfafa tsokoki na baya. Jawo aiki yana aiki da tsokoki masu zuwa na baya:
- latissimus dorsi: tsoka mafi girma na babba babba wanda ke gudana daga tsakiyar baya zuwa ƙasa da hammata da kafada.
- trapezius: Ya kasance daga wuya zuwa kafadu biyu.
Shin sandunan cirewa suna taimakawa gina tsoka?
Janyowar yana aiki kusan kowane tsoka a jikinku na sama, musamman bayanku, wanda shine dalilin da yasa ya zama mai ƙona kalori mai tasiri.
Ta hanyar canza riko, ko tsayin sandar ku, Hakanan kuna iya yin niyya ga wasu tsokoki waɗanda madaidaicin cirewar ya ɓace.
Wanne ya fi kyau, tsalle -tsalle ko ƙuƙwalwa?
Don ƙwanƙwasawa, kama sandar tare da tafukan hannayenku suna fuskantar ku kuma don jawowa, kama sandar tare da tafukanku suna fuskantar ku.
A sakamakon haka, ƙyanƙyashe yana aiki mafi kyau akan tsokar da ke gaban jikin ku, kamar biceps da kirji, yayin da jan-kafa ya fi tasiri ga tsokarku ta baya da ta kafada.
Zai iya zama da kyau a yi amfani da safofin hannu na motsa jiki don jan hankali a kan mashaya. Anan muna da mafi kyawun safofin hannu na dacewa da kallo saka.
