Ndiri nemufaro mukuru kuti ndinyore izvi zvinyorwa zvevaverengi vangu, imi. Ini handigamuchire mubhadharo wekunyora wongororo, maonero angu pazvigadzirwa ndeangu, asi kana iwe ukaona zvandinokurudzira zvichibatsira uye unozopedzisira watenga chimwe chinhu kuburikidza nechimwe chezvibatanidzo ini chinga gashira komisheni pane izvo. Mamwe mashoko
Vanhu vazhinji uye vazhinji vanoda kuita kudzidziswa kwesimba kumba, panzvimbo yekurovedza muviri.
Kuti ugadzire yako diki 'yekurovedza muviri' iwe pachako, iwe unoda zvimwe zvekutanga zvinhu.
Chimwe chezvinhu izvi zvakakosha ibhenji (rakasimba) remafitness.
Bhenji rakadaro rekudzidzira, iro rinodaidzwa zvakare kuti bhenji rekurema, rinokupa iwe mukana wekuita maekisesaizi ako nenzira yakachengeteka.
Kutenda kubhenji rekusimbisa muviri iwe unozokwanisa kudzidzisa zvinobudirira uye kuzadzisa zvinangwa zvako zvemuviri.
Ndakaongorora uye ndikanyora akanakisa emumba mabhenji ekukuitira.
Zvakanakisa ndezvechokwadi bhenji rekusimba iro rakakodzera zvinangwa zvakasiyana.
Ziso redu rakabva rawira pa Rock Gym 6-in-1 bvunzo bhenji: iyo yakakwana-ye-imwe yedunhu yekudzidzisa yedunhu kune wemuviri anofarira!
Pane rino bhenji bhenefiti unogona kuita yakakwana muviri kurovedza muviri, senge dumbu kurovedza, chipfuva kurovedza uye gumbo kurovedza.
Iwe unogona kuverenga zvakawanda nezvebhenji bhenji mune ruzivo ruri pasi petafura.
Verenga pamusoro kuti uone kuti ndeapi mazano aya!
Verenga zvakare: Yakanakisa simba rack | Kurudziro yedu yekudzidziswa kwako [ongororo].
Pamusoro peiyi inonakidza bhenji bhenji kubva kuRock Gym, kune mamwe akawanda mabhenji akakodzera ehutano atingade kukuratidza.
Pazasi isu tinotsanangura akati wandei emabhenji emafitness ayo akakodzera kwazvo kudzidziswa kwakasimba kumba.
Isu takaongorora zvinoverengeka zvakakosha zvinhu, zvinosanganisira mutengo, mukana wekugadzirisa kana kupeta bhenji uye izvo zvinhu.
Mhedzisiro yacho inogona kuwanikwa mune tafura pazasi.
| Fitness mabhenji | Mifananidzo |
| Bhenji rakanakisa remafaro nenzira dzakasiyana: Dombo Gym 6-mu-1 | 
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| Pasi rose bhenji rakasimba. FitGoodz | 
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| Yakanakisa isingadhuri bhegi bhenji: Gorilla Nhabvu Flat Fitness Bench | 
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| Bhenji Yakagadziriswa Yakanakisisa Bhendi: Booster Athletic Dept Yakawanda Inoshanda Kurema Bench | 
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| Best folding fitness bench: Pretorian Kurema Bhenji | 
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| Yakanakisa bhenefiti bhenji nezviyereso: Kurema bhenji rine makumi mashanu makirogiramu uremu | 
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| Bhenji rakanakisa rakagadzirwa nematanda. Kusimba Kwematanda Benelux | 
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Zvatinokurukura mune ino yakazara posvo:
- 1 Chii chaunoteerera kana uchitenga bhenji rekusimbisa muviri?
- 2 Mabhenji akanakisa emimba anoongororwa
- 2.1 Yakanakisa bhenji bvunzo yezvinangwa zvakasiyana: Rock Gym 6-in-1
- 2.2 Pasi pose bhenji rakasimba: FitGoodz
- 2.3 Bhenji Yepamusoro Yakachipa Yekusimba: Gorilla Nhabvu Flat Fitness Bench
- 2.4 Yakanakisa Inogadziriswa Fitness Bhenji: Booster Athletic Dept Multi Inoshanda Inorema Bench
- 2.5 Best Folding Fitness Bench: Vanyengeri Kurema Bhenji
- 2.6 Yakanakisa bhenji bhenji ine zviyereso: Kurema bhenji ine makumi mashanu makirogiramu uremu
- 2.7 Bhenji rakanakisa remhando yepamusoro rakagadzirwa nematanda: Houten Fitness Benelux
- 3 Exercises pabhenji pasina dumbbells
- 4 Exercises pabhenji ine dumbbells
- 5 Ndezvipi zvimwe zvaunoteerera paunenge uchitenga bhenji rakanaka?
Chii chaunoteerera kana uchitenga bhenji rekusimbisa muviri?
Bhenji rakanaka remafitness rinofanira kutanga ragadzikana uye rinorema basa.
Ehezve iwe haudi kuti bhenji ridzedzere kana kutosimudza pamusoro paunenge uchinyatsorovedza muviri.
Bhenji rinofanira zvakare kutora kurova uye zvinogona kubatsira kana bhenji richigadziriswa, kuitira kuti iwe ugone kuisa kumashure (uye chigaro) munzvimbo dzakasiyana.
Izvi zvinowedzera mikana yekudzidzira.
Chekupedzisira asi chisiri chidiki: bhenji rekusimbisa muviri rinofanirwa kuve nemutengo unokwezva.
Mabhenji akanakisa emimba anoongororwa
Nezvinodiwa izvi mupfungwa, ndakaongorora mabhenji akati wandei ehutano.
Nei zvigadzirwa izvi zvakaita runyorwa rwepamusoro?
Yakanakisa bhenji bvunzo yezvinangwa zvakasiyana: Rock Gym 6-in-1
Iwe unoda here kukwanisa kudzidzisa akawanda emhasuru mapoka nechinhu chimwe chete chishandiso? Zvino iyi ndiyo bhenji rakaringana remitambo yako yekumba!
Iyo Rock Gym ndeye 6-in-1 yakazara muviri kuumba mudziyo une saizi ye (lxwxh) 120 x 40 x 110 cm.
Iwe unogona kuita kugara-kumusoro, kusimudzira gumbo (munzvimbo nhatu), mapush-up, mamwe mafomu esimba kudzidziswa uye kunyangwe akasiyana maitiro ekurwisa uye kutwasuka pabhenji iri.
Iwe unodzidzisa yako abs, zvidya, mhuru, magaro, maoko, chifuva uye musana.
Chigadzirwa chine zvakare tambo mbiri dzekudzivirira, kuti ugone kuzadzikisa muviri chaiwo wakazara.
Iyo Rock Gym ndeyechokwadi zvakare inogona kushandisika seyakasimba bhenji, kuita maekisesaizi (kana pasina) dumbbells.
Ichi chishandiso chinhu chakasiyana-siyana chekusimbisa muviri mukunyaradza kweimba yako wega.
Tarisa mitengo yazvino kwazvo pano
Pedzisa imba yako yekurovedza muviri ne mabhero ekurudyi uye zvechokwadi mutambo wakanaka wemitambo!
Pasi pose bhenji rakasimba: FitGoodz
Uine bhenji rekusimbisa muviri unogona kuzvichengeta wakakwana kumba kana zvichikukodzera. Saka zvapera uye kunze nekurovedza muviri kukumbira ruregerero!
Iri bhenji rinoremerwa rinorema kubva kuFitGoodz rinokupa sarudzo dzakawanda dzekudzidzira dumbu, musana, maoko nemakumbo.
Kutenda kune yakasanganiswa twist, iwe unogona kunyange kumisikidza uye kudzidzisa yako hudyu mhasuru. Izvo zvakare zvinobatsira kuti iwe unogona kugadzirisa mafungiro ebhenji kune ako maekisesaizi.
Bhenji rekusimbisa muviri zvakare kuchengetedza nzvimbo: kana wapedza kudzidziswa, unongopeta bhenji wozvichengeta.
Iyo pasofa ine inorema inokwana 120 kg uye yakatsvuka uye nhema muvara. Izvo zviyero zviri (lxwxh) 166 x 53 x 60 cm.
Tarisa mitengo uye kuwanikwa pano
Bhenji Yepamusoro Yakachipa Yekusimba: Gorilla Nhabvu Flat Fitness Bench
Uri kuronga kusaita zvakapusa manomano, uye uri kunyanya kutsvaga iri nyore, yakachipa asi yakasimba bhenji bhenji?
Ipapo Gorilla Sports inogona kukubatsira uine yakasimba bhenji bhenji pamutengo wakanaka.
Iyo Gorilla Sports Flat Fitness Bench inogona kutakurwa kusvika ku200 kg uye inogadziriswa pakukwirira (munzvimbo ina).
Iyo bhenji inopa akawanda ekudzidzisa sarudzo, kunyanya ne seti yemabharbhero kana madhiri.
Nekuti bhenji rakavakwa zvakasimba, unogona zvakare kusimudza zvinorema. Iyo bhenji ine kureba kwe112 cm uye upamhi hwe26 cm.
Yakanakisa Inogadziriswa Fitness Bhenji: Booster Athletic Dept Multi Inoshanda Inorema Bench
Bhenji rekusimba ndeyechokwadi inofanirwa kune chero munhu anoda kudzidzisa zvakanyanya kumba.
Sezvineiwo, bhenji rekusimbisa muviri rinogadziriswa, kuitira kuti iwe ugare uchiita zviitwa zvako zvakanaka uye zvakachengeteka.
Iyi Booster Athletic Dept bhenji yekusimbisa inogadziriswa munzvimbo nomwe dzakasiyana.
Saka iwe unogona kuita akasiyana 'kuderera' uye 'kurerekera' misiyano yezviitwa zvako.
Iyo bhenji inogona kutakura huremu hunorema hwe220 kg uye chigaro chinogadziriswa munzvimbo ina.
Izvo zviyero zvebhenji zvinotevera (lxwxh): 118 x 54,5 x 92 cm.
Best Folding Fitness Bench: Vanyengeri Kurema Bhenji
Kunyanya kune vanhu vane diki nzvimbo inowanikwa pamba, yekupeta huremu bhenji hachisi chokwadi chisina basa.
Iri rakasimba Pretorian fitness bhenji haringori rinopetwa, asi zvakare rinogadziriswa zvizere (ina dzakasiyana dzakasiyana). Yekusunga gumbo zvakare inogadziriswa.
Nebhenji iri unokwanisa kunyatsodzidzisa ese anodikanwa mapoka emhasuru, pasina kusiya imba yako kune izvi.
Uye zvakare, bhenji rekusimbisa muviri rakagadzirwa neruoko uye gumbo mhasuru mudzidzisi, paunogona kuisa huremu, uye mudumbu musumbu rwenze.
Iri bhenji rekusimbisa muviri rinewo bharanzi yekuzorora. Zvakafanana nekuve pane yekurovedza muviri!
Iyo sofa inowanikwa mumavara matsvuku uye matema uye ine yakanyanya kutakura inokwana 110 kg. Chigadzirwa chine saizi ye (lxwxh) 165 x 135 x 118 cm
Tarisa mitengo uye kuwanikwa pano
Yakanakisa bhenji bhenji ine zviyereso: Kurema bhenji ine makumi mashanu makirogiramu uremu
Vamwe venyu vangave muchifunga: chii chakanakira bhenji rekusimba risina zviyero?
Nekudaro, pane zviriko zviitwa zvine hunyanzvi zvaunogona kuita pabhenji rekusimbisa muviri pasina zviyero (unogona kuverenga zvakawanda nezve izvi gare gare!).
Kune rimwe divi, isu tinonzwisisa kuti vamwe vatambi vemujaho vanosarudza kutenga zvese zvavanoda mune imwe nzira; bhenji rekusimbisa muviri kusanganisira seti yezviyereso.
Iri ndiro bhenji rekusimbisa muviri seyatakambokurukura, panguva ino chete ndipo paunowana zviyereso zvakawanda nemabhero!
Kunyatso kutaura, zvinotevera zvinosanganisirwa:
- 4 x 10 makirogiramu
- 2x 5 makirogiramu
- 2x dumbbell bar (0,5 kg uye 45 cm kureba)
- bharanda rakatwasuka (7,4 kg uye 180 cm kureba)
- bharobheri bhaa super curls (5,4 kg uye 120 cm kureba).
Iwe zvakare unowana barbell kukiya nayo! Iyo seti yakazara yeiyo yakazara dzidziso.
Tarisa mitengo yazvino kwazvo pano
Bhenji rakanakisa remhando yepamusoro rakagadzirwa nematanda: Houten Fitness Benelux
Iri ndiro bhenji rakakwana remafaro ekushandisa kwemukati nekunze!
Kutenda kune yemhando yepamusoro huni, bhenji iri rakakodzera kune ese mamiriro ekunze.
Zvinokurudzirwa kuvhara bhenji panze netarini kuwedzera hupenyu hwayo.
Bhenji rakakodzera kurovedzwa kwekuremerwa uye zvakare nyore kuchengeta.
Bhenji rekusimba rinogona kutakurwa kusvika ku200 kg uye zviyero zviri (lxwxh) 100 x 29 x 44 cm.
Nebhenji bhuni remuti kubva Houten Fitness Benelux une imwe yeupenyu!
Tarisa mitengo uye kuwanikwa pano
Exercises pabhenji pasina dumbbells
Hooray, bhenji rako rekusimba rasvika!
Asi sei uye kupi kutanga kudzidziswa?
Tinokupa zviitwa zvirinyore asi zvinoshanda zvinobatsira iwe kusimbisa mhasuru dzako.
Kana iwe usina dumbbells parizvino uye uchida kutanga zvakadaro, pane akati wandei maekisesaizi iwe aunogona kuita pabhenji bhenji.
Abdominal kurovedza muviri - abs
Kungofanana nezvamungazviita pameti.
Rara pabhenji uye dhonza mabvi ako kumusoro netsoka dziri pabhenji. Zvino ita zvinowanzoitwa crunches, mabhasikoro crunches, kana zvimwe zvakasiyana.
dips - triceps
Ichi chiitwa ndecheyako triceps.
Gara parutivi rurefu rwebhenji uye uuye nemaoko ako neminwe kumberi padhuze newe pabhenji, fudzi-rakafara rakaparadzana.
Zvino dzikisa magaro ako kubva pabhenji uye tambanudza makumbo ako kumberi. Iye zvino ruramisa triceps yako uye chengeta zvishoma kukotama mumagokora ako.
Zvino zvishoma nezvishoma dzikisa muviri wako kusvikira magokora ave pa90-degree angle.
Chengetedza musana wako padyo nebhenji. Zvino zvisundire uchidzoka zvine simba kubva kumatricks ako.
Iwe unodzokorora nhanho idzi kuhuwandu hwekudzoka ('kudzokorora') iwe hwaunoda kuita.
Push-ups - Biceps / Pecs
Panzvimbo pekutsikirira pasi, isa maoko ako pabhenji nezvigunwe zvako pasi uye ita yekusundidzira-kusimuka kubva ipapo.
Kana zvinopesana, nezvigunwe pabhenji nemaoko pasi.
Exercises pabhenji ine dumbbells
Kana iwe uine dumbbells, iwe unogona zvirokwazvo kuita akawanda akawanda akasiyana maitiro.
Bench wokudhinda (nhema kana oblique) - pectoral tsandanyama
landscape: Tambanudzira pabhenji rekusimbisa muviri, isa musana wako zvishoma woisa tsoka dzako pasi.
Bata dumbbell mune yega ruoko uye wedzera maoko ako akatwasuka kuenda mudenga, zvimisikidzo zvakaswedera pamwe chete.
Kubva apa, zvishoma nezvishoma udzikise madhibheri kumativi eturu yako. Simbisa mapechi ako uye sundira iwo madumbbell kumashure, uchiaswededza pamwe chete.
Pakupera kwekufamba, izvo zvidhoma zvinobatika zvishoma.
oblique: Bhenji rekusimba rava pakona pakati pegumi nemashanu kusvika makumi mashanu nemashanu. Chiitwa ichi chinoenderera nenzira imwechete.
Gara uine chokwadi chekuti musoro, magaro nemapendekete zviri kuzorora pabhenji.
Pullover - triceps
Tambanudza pabhenji remafitness uye tora dumbbell imwe nemaoko maviri. Wedzera maoko ako pamusoro uye udzikise bharanzi kuseri kwemusoro wako.
Pano iwe unokotamisa magokora ako zvishoma. Iwe unounza bharuti kudzokera kunzvimbo yekutanga uye zvichingodaro.
Zvekare, ita shuwa kuti musoro wako, magaro, uye mapendekete azorora pabhenji.
Kukwasva - mhasuru kumashure
Mira padyo nebhenji rako rekusimba uye isa ibvi rimwe pabhenji. Siya rimwe gumbo pasi.
Kana iwe ukagara pabhenji nemabvi ako ekurudyi, isa ruoko rwako rwerudyi pabhenji pamberi pako. Kune rimwe divi, tora dumbbell.
Sunga mhasuru dzako dzekumashure uye simudza barbell nekusimudza gokora kumashure zvakanyanya sezvinobvira.
Chengetedza musana wako wakananga. Dzosera bharanzi kunzvimbo yekutanga uye dzokorora.
Ruoko curl - biceps
Gara pabhenji rako rekusimba nemakumbo akapatsanurwa uye tsoka pasi.
Bata dumbbell mune rimwe ramaoko ako, uya nechanza chako kumusoro uye unamate zvishoma kumberi nechero rakatwasuka kumashure.
Isa ruoko rwako rweruboshwe pachidya chako chekuruboshwe sekutsigira. Zvino kukotamisa gokora rako rerudyi zvishoma wobva wauya naro padya rako rerudyi.
Zvino chiunza bharanzi kuchipfuva chako, chengetedza gokora panzvimbo.
Dzokorora kakawanda uye chinja maoko. Ngachive chinodzorwa kufamba.
Ndezvipi zvimwe zvaunoteerera paunenge uchitenga bhenji rakanaka?
Zviyero zvekusimba bhenji
Paunenge uchisarudza bhenji rekusimbisa muviri, zviyero (kureba, upamhi uye kukwirira) zvakakosha kwazvo.
Panyaya yehurefu, musana unofanirwa kunge wakareba zvakakwana kuti uzorore uye utsigire musana wako wese.
Hupamhi hwebhenji haufanire kunge hwakamanikidzika, asi hongu haina kunyanyopamhamha zvakare, nekuti ipapo inogona kupinda munzira yemaoko ako panguva dzezvimwe zviitwa.
Kureba kwakakoshawo nekuti nekuti paunorara wakarara nemusana uri pabhenji, unofanirwa kuunza tsoka dzako pasi uye ukwanise kuiradzika.
Iyo pasofa inofanira zvakare kupa yakasimba kusimba kumashure.
Sangano reInternational Powerlifting Federation (IPF) rinoratidza kuti zviyero zvinotevera zvakakosha kubhenji rekusimbisa muviri:
- Kureba: 1.22 metres kana kureba uye yakati sandara.
- Upamhi: Pakati pe29 kusvika 32 cm.
- Kureba: Pakati pe42 kusvika 45 cm, kuyerwa kubva pasi kusvika pamusoro pepiro.
Ini ndinoda bhenji rekusimbisa muviri here?
Kana iwe uchinyatsoda kusimudza zviyero mumba mako yekurovedza muviri, iwe unoda bhenji rekusimbisa muviri.
Nebhenji rekusimbisa muviri unogona kuita akasiyana siyana ekurovedza muviri pane kumira. Iwe unogona zvakare kutarisisa zvirinani pakudzidzisa chaiwo mapoka emhasuru.
Bhenji rekusimba rakakosha here?
Bhenji remhando yepamusoro rinotsigira kurovedza muviri kunowedzera kukura kwemhasuru, simba uye kutsungirira.
Inogona kukubatsira iwe kuita zvirinani simba rekudzidzisa kumba.
Ndinofanira kutenga bhenji rakapfava kana bhendi rekusimbisa muviri?
Kubatsira kukuru kwekuita ekutsikirira ekutsikirira (mabhenji anodhindisa pabhenji rinorerekera) ndiko kusimudzira kwemhasuru dzepamusoro dzechipfuva.
Pane bhenji rakapetana uchavaka mhasuru pamusoro pechipfuva chose. Mazhinji mabhenji ehutano anokwanisa kuiswa mune yakasendamira (inorerekera) pamwe nenzvimbo yakati sandara.
Izvo zvakare zvakanaka kuve nemagirovhosi akanaka ekurovedza nehuremu. Verenga yedu yakadzama ongororo yekutsvaga iro rakanakisa girovhosi | Wepamusoro 5 wakatemerwa kubata & ruoko.
