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
Mutane da yawa suna son yin horo mai ƙarfi a gida, maimakon a cikin motsa jiki.
Don ƙirƙirar ƙaramin 'gidan motsa jiki' don kanku, kuna buƙatar wasu kayan yau da kullun.
Ofaya daga cikin waɗannan mahimman buƙatun shine benci mai ƙarfi (mai ƙarfi).
Irin wannan benci na horo, wanda kuma ake kira benci mai nauyi, yana ba ku damar yin ayyukan motsa jikin ku cikin aminci.
Godiya ga benci na motsa jiki za ku iya yin horo da kyau kuma ku cimma burin motsa jiki.
Na bita kuma na lissafa mafi kyawun benci na motsa jiki na gida a gare ku.
Mafi kyawun ba shakka benci na dacewa wanda ya dace da dalilai daban -daban.
Idonmu nan da nan ya faɗi akan Gidan wasan motsa jiki na Rock Gym 6-in-1: cikakken na'urar horar da kewaye guda ɗaya don mai sha'awar motsa jiki!
A kan wannan benci na motsa jiki zaku iya yin cikakken aikin motsa jiki, kamar motsa jiki na ciki, motsawar kirji da motsa jiki.
Kuna iya karanta ƙarin bayani game da wannan benci na dacewa a cikin bayanan da ke ƙasa da tebur.
Karanta don gano menene shawarwarin!
Karanta kuma: Mafi kyawun rack | Shawarwarinmu don horarwar ku [bita].
Baya ga wannan kyakkyawan benci mai dacewa daga Rock Gym, akwai wasu kujerun motsa jiki masu dacewa da yawa waɗanda muke so mu nuna muku.
A ƙasa mun bayyana adadin kujerun motsa jiki waɗanda duk sun dace sosai don horo mai zurfi a gida.
Mun bincika abubuwa da yawa masu mahimmanci, gami da farashi, yuwuwar daidaitawa ko ninka benci da kayan.
Ana iya samun sakamakon a teburin da ke ƙasa.
| Benches na motsa jiki | Hotuna |
| Mafi kyawun benci don dalilai daban -daban: Rock Gym 6 in 1 | 
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| Gabaɗaya mafi kyawun benci mai dacewa: FitGoodz | 
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| Mafi kyawun kayan aikin motsa jiki: Gorilla Sports Flat Fitness Bench | 
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| Mafi Daidaitacce Fitness Bench: Booster Athletic Dept Multi Functional Weight Bench | 
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| Mafi kyawun benci mai dacewa: Bench Weight Bench | 
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| Mafi kyawun benci mai dacewa tare da nauyi: Cikakken nauyi tare da nauyin kilogram 50 | 
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| Mafi kyawun benci na katako: Benelux na katako | 
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Abin da muke tattaunawa a cikin wannan cikakken post:
- 1 Me kuke kulawa da lokacin siyan benci mai dacewa?
- 2 Mafi kyawun benci na dacewa don nazarin gida
- 2.1 Mafi kyawun benci don dalilai daban-daban: Rock Gym 6-in-1
- 2.2 Gabaɗaya mafi kyawun benci na dacewa: FitGoodz
- 2.3 Mafi kyawun Bench Fitness Bench: Gorilla Sports Flat Fitness Bench
- 2.4 Mafi Daidaitaccen Ƙarƙashin Ƙarfafawa: Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafawa
- 2.5 Mafi Kyawun Gyaran Ƙarfafawa: Matsayin Maɗaukaki na Pretorians
- 2.6 Mafi kyawun benci mai dacewa tare da nauyi: benen nauyi tare da nauyin kilogram 50
- 2.7 Mafi kyawun bencin dacewa da aka yi da itace: Houten Fitness Benelux
- 3 Ayyuka a kan benci ba tare da dumbbells ba
- 4 Ayyuka a kan benci tare da dumbbells
- 5 Menene kuma kuke kulawa yayin siyan benci mai dacewa?
Me kuke kulawa da lokacin siyan benci mai dacewa?
Kyakkyawan benci na motsa jiki dole ne da farko ya kasance tabbatacce kuma babban nauyi.
Tabbas ba ku son benci ya girgiza ko ma ya ba da labari lokacin da kuke motsa jiki da gaske.
Hakanan dole ne benci ya sami damar bugun duka kuma yana iya zama da amfani idan benci yana daidaita, don ku iya sanya baya (da wurin zama) a wurare daban -daban.
Wannan yana ƙara damar horo.
Na ƙarshe amma ba mafi ƙaranci ba: benci na dacewa dole ne ya kasance yana da alamar farashi mai kyau.
Mafi kyawun benci na dacewa don nazarin gida
Tare da waɗannan buƙatun a zuciyata, na sake nazarin benci na dacewa.
Me yasa waɗannan samfuran suka zama jerin manyan?
Mafi kyawun benci don dalilai daban-daban: Rock Gym 6-in-1
Kuna so ku sami damar horar da ƙungiyoyin tsoka da yawa tare da na'urar guda ɗaya kawai? Sannan wannan shine cikakken bencin dacewa don gidan motsa jikin ku!
Gym ɗin Rock shine 6-in-1 jimlar na'urar siyan jikin tare da girman (lxwxh) 120 x 40 x 110 cm.
Kuna iya yin zama, tsalle-tsalle na motsa ƙafa (a cikin matsayi uku), turawa, sauran nau'ikan ƙarfin horo har ma da darussan juriya daban-daban da shimfiɗa akan wannan benci.
Kuna horar da ƙashin ku, cinya, maraƙi, gindi, makamai, kirji da baya.
Na'urar kuma tana da igiyoyin juriya guda biyu, don samun damar cimma cikakkiyar aikin motsa jiki.
Gym ɗin Rock ɗin ba shakka ana iya amfani dashi azaman benci mai dacewa, don yin motsa jiki tare da (ko ba tare da) dumbbells ba.
Wannan na’urar na’urar motsa jiki ce mai aiki da yawa a cikin jin daɗin gidan ku.
Duba mafi yawan farashin yanzu
Kammala wasan motsa jiki na gida tare da madaidaicin dumbbells kuma ba shakka matashin wasanni mai kyau!
Gabaɗaya mafi kyawun benci na dacewa: FitGoodz
Tare da benci na motsa jiki zaku iya kiyaye kanku a gida lokacin da ya dace da ku. Don haka ya wuce kuma ya fita tare da neman afuwar dakin motsa jiki!
Wannan madaidaicin ma'aunin nauyi daga FitGoodz yana ba ku zaɓuɓɓukan horo da yawa don ciki, baya, makamai da ƙafafu.
Godiya ga haɗaɗɗiyar murɗaɗɗen murɗaɗɗen, har ma kuna iya kunnawa da horar da tsoffin kwatangwalo. Hakanan yana da amfani cewa zaku iya daidaita karkatar da benci zuwa ayyukanku.
Benci na dacewa kuma yana adana sararin samaniya: lokacin da kuka gama horo, kawai ku ninka benci ku adana shi.
Sofa yana da nauyin nauyin kilo 120 kuma ja ne da baƙar fata. Girman shine (lxwxh) 166 x 53 x 60 cm.
Mafi kyawun Bench Fitness Bench: Gorilla Sports Flat Fitness Bench
Shin kuna shirin yin dabarun mahaukaci, kuma galibi kuna neman benci mai sauƙi, mai arha amma mai ƙarfi?
Sannan Wasan Gorilla zai iya taimaka muku da madaidaicin benci mai dacewa don farashi mai kyau.
Ana iya ɗora Kwatancen Gorilla Sports Flat Fitness Bench har zuwa kilogiram 200 kuma yana daidaitawa a tsayi (a matsayi huɗu).
Benci yana ba da zaɓuɓɓukan horo da yawa, musamman tare da saitin ƙararrawa ko dumbbells.
Saboda an gina benci sosai, zaku iya ɗaga nauyi. Benci yana da tsawon 112 cm da faɗin 26 cm.
Mafi Daidaitaccen Ƙarƙashin Ƙarfafawa: Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafawa
Benci na dacewa shine ainihin dole ga duk wanda ke son yin horo sosai a gida.
Da kyau, ana iya daidaita benci na dacewa, don ku iya yin ayyukanku koyaushe cikin kwanciyar hankali da aminci.
Wannan Booster Athletic Dept benci mai dacewa yana daidaitawa a wurare bakwai daban -daban.
Don haka zaku iya yin bambance -bambancen 'raguwa' da 'karkata' na ayyukanku.
Benci na iya ɗaukar matsakaicin nauyin 220 kg kuma wurin zama yana daidaitawa a wurare huɗu.
Girman benci kamar haka (lxwxh): 118 x 54,5 x 92 cm.
Mafi Kyawun Gyaran Ƙarfafawa: Matsayin Maɗaukaki na Pretorians
Musamman ga mutanen da ba su da sarari kaɗan a cikin gidan, babban kujera mai lanƙwasa ba shakka ba kayan alatu ne da ba dole ba.
Wannan madaidaicin benci na Pretorian ba mai lanƙwasa ba ne kawai, amma kuma yana iya daidaitawa (tsawan hawa huɗu daban -daban). Matsa ƙafar ƙafa kuma ana iya daidaita ta.
Tare da wannan benci zaku sami damar horar da duk kungiyoyin tsoka da ake so, ba tare da barin gidan ku don wannan ba.
Bugu da kari, an samar da benci mai dacewa da mai horar da tsoka na hannu da kafa, wanda zaku iya sanya nauyi, da tudun tsokar ciki.
Wannan benci na motsa jiki shima yana da wurin hutawa. Yana kama da kasancewa a dakin motsa jiki!
Ana samun sofa a cikin launuka ja da baki kuma yana da matsakaicin nauyin ɗaukar nauyi na 110 kg. Na'urar tana da girman (lxwxh) 165 x 135 x 118 cm
Mafi kyawun benci mai dacewa tare da nauyi: benen nauyi tare da nauyin kilogram 50
Wasu daga cikinku na iya yin tunani: menene amfanin bencin dacewa ba tare da nauyi?
Koyaya, akwai ingantattun darussan da zaku iya yi akan benci na dacewa ba tare da nauyi ba (kuna iya karanta ƙarin game da wannan daga baya!).
A gefe guda kuma, mun fahimci cewa wasu 'yan damfara na motsa jiki sun fi son siyan duk abin da suke buƙata a tafi ɗaya; benci mai dacewa ciki har da saiti masu nauyi.
Wannan shine benci na dacewa daidai da wanda muka tattauna a baya, kawai wannan lokacin zaku sami ma'aunin nauyi da ƙararrawa!
Don zama daidai, an haɗa masu zuwa:
- 4 x 10 kilogiram
- 2x5kg ku
- 2x bar dumbbell (0,5 kg da 45 cm tsayi)
- madaidaiciya barbell (7,4 kg da 180 cm tsayi)
- barbell bar super curls (5,4 kg da 120 cm tsayi).
Hakanan kuna samun makullan barbell tare da shi! Cikakken tsari don cikakken horo.
Duba mafi yawan farashin yanzu
Mafi kyawun bencin dacewa da aka yi da itace: Houten Fitness Benelux
Wannan shine cikakken benci na dacewa don amfanin gida da waje!
Godiya ga katako mai inganci, wannan benci ya dace da duk yanayin yanayi.
Ana ba da shawarar a rufe benci a waje da kwalta don ƙara tsawon rayuwa.
Benci ya dace da manyan motsa jiki kuma yana da sauƙin adanawa.
Ana iya ɗora bencin dacewa har zuwa kilogiram 200 kuma girman shine (lxwxh) 100 x 29 x 44 cm.
Tare da wannan benci na katako daga Houten Fitness Benelux kuna da guda ɗaya don rayuwa!
Ayyuka a kan benci ba tare da dumbbells ba
Hooray, bencin dacewa ya isa!
Amma ta yaya kuma a ina za a fara horo?
Muna ba ku wasu motsa jiki masu sauƙi amma masu tasiri waɗanda za su taimaka muku ƙarfafa tsokoki.
Idan ba ku da dumbbells tukuna kuma kuna son farawa ko ta yaya, akwai wasu darussan da zaku iya yi akan benci na motsa jiki.
Ayyuka na ciki - Abs
Kamar yadda za ku yi a kan tabarma.
Ku kwanta a kan benci ku jawo gwiwoyinku sama tare da kafafu akan benci. Yanzu yi crunches na yau da kullun, keken keke, ko wasu bambance -bambancen.
tsoma - triceps
Wannan darasi na triceps ne.
Zauna a gefen dogon benci sannan ku kawo hannayenku da yatsun gaba gaba kusa da ku akan benci, faɗin kafada.
Yanzu runtse gindi daga benci kuma shimfiɗa ƙafafunku gaba. Yanzu daidaita triceps ɗinku kuma ku ɗan lanƙwasa a cikin gwiwar hannu.
Yanzu sannu a hankali runtse jikinku har sai gwiwar hannu ta kasance a kusurwar digiri 90.
Tsaya baya kusa da benci. Yanzu tura kanka da ƙarfi daga triceps sake.
Kuna maimaita waɗannan matakan don adadin reps ('maimaitawa') da kuke son yi.
Turawa-Biceps / Pecs
Maimakon latsa ƙasa, ɗora hannuwanku akan benci tare da yatsunku a ƙasa kuma kuyi motsi na turawa daga can.
Ko kuma akasin haka, tare da yatsun kafa a kan benci da hannaye a ƙasa.
Ayyuka a kan benci tare da dumbbells
Idan kuna da dumbbells, ba shakka zaku iya yin ƙarin darussan da yawa daban -daban.
Bench latsa (kwance ko oblique) - pectoral tsokoki
shimfidar wuri: Miƙa kan benci mai dacewa, ɗaga bayanku kaɗan kuma sanya ƙafafunku a ƙasa.
Rabauki dumbbell a kowane hannu kuma shimfiɗa hannayenku a tsaye a cikin iska, dumbbells kusa tare.
Daga nan, sannu a hankali ku rage dumbbells zuwa ɓangarorin jikinku. Ƙara pecs ɗinku kuma tura dumbbells baya, kawo su kusa.
A ƙarshen motsi, dumbbells suna taɓa juna da sauƙi.
oblique: Benci na dacewa yanzu yana kan kusurwa tsakanin digiri 15 zuwa 45. Aikin yana ci gaba a daidai wannan hanya.
Koyaushe ku tabbata cewa kai, gindi da kafadu suna kan benci.
Pullover - triceps
Miƙa kan benci mai dacewa kuma kama dumbbell ɗaya da hannu biyu. Miƙa hannayenku sama kuma ku rage ƙwanƙwasa bayan kai.
Anan kuna lanƙwasa gwiwarku kaɗan. Kuna dawo da barbell zuwa farkon farawa da sauransu.
Bugu da ƙari, tabbatar da cewa kai, gindi, da kafadu suna kan benci.
Rowing - baya tsokoki
Tsaya kusa da bencin lafiyar ku kuma sanya gwiwa ɗaya akan benci. Ka bar sauran kafa a kasa.
Idan kun zauna akan benci tare da gwiwa ta dama, dora hannun dama akan benci a gaban ku. A gefe guda, ɗauki dumbbell.
Ƙara tsokoki na baya kuma ɗaga barbell ta hanyar ɗaga gwiwar hannu baya kamar yadda ya yiwu.
Tsaya baya baya. Mayar da barbell zuwa farkon farawa kuma maimaita.
Curl curl - biceps
Zauna kan kujerar lafiyar ku tare da kafafu baya da ƙafa a ƙasa.
Rabauki dumbbell a ɗayan hannayenku, ɗaga tafin ku sama kuma ku lanƙwasa gaba kaɗan tare da madaidaiciyar baya.
Sanya hannunka na hagu akan cinya na hagu a matsayin mai goyan baya. Yanzu lanƙwasa gwiwar hannu ta dama kaɗan ka kawo ta zuwa cinyarka ta dama.
Yanzu kawo barbell zuwa kirjin ku, ajiye gwiwar hannu a wurin.
Maimaita sau da yawa kuma canza hannaye. Bari ya zama motsi mai sarrafawa.
Menene kuma kuke kulawa yayin siyan benci mai dacewa?
Girman benci mai ƙarfi
Lokacin zabar madaidaicin dacewa dacewa, girman (tsayi, faɗi da tsayi) suna da mahimmanci.
Dangane da tsawon, baya ya kamata ya yi tsayi sosai don hutawa da tallafawa duk bayan ku.
Bai kamata faɗin benci ya zama mai ƙanƙanta ba, amma ba ma yalwatacce ko ɗaya, saboda a lokacin yana iya shiga tafarkin hannayenku yayin wasu atisaye.
Tsawon yana da matukar mahimmanci saboda lokacin da kuke kwance kwance tare da baya akan benci, kuna buƙatar kawo ƙafafunku zuwa bene kuma ku iya sanya shi a kwance.
Sofa kuma dole ne ya ba da isasshen ƙarfi a baya.
Ƙungiyar Ƙarfafa Ƙarfafawa ta Ƙasa (IPF) tana nuna cewa matakan da ke tafe sun dace da benci na motsa jiki:
- Tsawon: Mita 1.22 ko tsayi da tsayi.
- Nisa: Tsakanin 29 zuwa 32 cm.
- Tashi: Tsakanin 42 zuwa 45 cm, an auna daga bene zuwa saman matashin kai.
Ina bukatan benci na motsa jiki?
Idan kuna da gaske game da ɗaga nauyi a cikin gidan motsa jiki na gida, kuna buƙatar bencin dacewa.
Tare da benci mai dacewa za ku iya yin manyan darussan da yawa fiye da a tsaye. Hakanan zaka iya mai da hankali sosai akan horar da ƙungiyoyin tsoka na musamman.
Shin bencin dacewa yana da ƙima?
Kyakkyawan benci mai dacewa yana tallafawa motsa jiki wanda ke haɓaka girman tsoka, ƙarfi da jimiri.
Zai iya taimaka muku yin horo mafi ƙarfi a gida.
Shin zan sayi benci mai faɗi ko benci mai dacewa?
Babban fa'idar yin matsi mai lanƙwasa (matattarar benci a kan benci mai lanƙwasa) shine haɓaka tsokoki na kirji na sama.
A kan benci mai faɗi za ku gina ƙwayar tsoka a kan dukan kirji. Za'a iya saita kujerun motsa jiki da yawa a cikin karkata (mai karkata) har ma da madaidaicin matsayi.
Hakanan yana da kyau a sami safofin hannu masu dacewa don horo tare da nauyi. Karanta bita mai zurfi don ganowa mafi kyawun safar hannu | Manyan 5 da aka kimanta don riko & wuyan hannu.
