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
Iwe uri zvakare akasarudzika ehutano uye unoda kugara muchimiro chero zvodii? Ipapo iwe unenge uchishuvira mukuda kwekukwevera kwakanaka kubhawa.
Dhonza-kumusoro mabara, anozivikanwawo seanodhonza-kumusoro mabara, haazi eakafa moyo. Paunenge uchiri mudiki, iwe unogona kazhinji kuita dzinoverengeka dzekudhonza-mudungwe mumutsara pasina kunetseka.
Asi mushure memakore ekudya fries uye burger, uye maawa marefu wakagara pamberi pe laptop yako, uchaona kuti haugone kuzvidhonza nekukurumidza sezvawaimboita.
Neraki, kune akawanda marudzi emhando dzekudhonza-kumusoro mabara ekudzidzira, machin-up mabhagi ayo akagadzirirwa zvakanyanya marudzi akasiyana evanhu pamatanho akasiyana ehupenyu hwavo.
Tiri kuzokuratidza nyika yeakasiyana anodhonzera mabhawa, kuitira kuti iwe - kana uchikwanisa - kuba iyo show nemhasuru yako yemuviri!
Zvatinokurukura mune ino yakazara posvo:
- 1 Dhonza mabara emunhu wese
- 2 Yakanakisa sarudzo yekudhonza-kumusoro bhawa
- 3 Iwo Akanyanya Kukwevera Kumusoro Mabhawa Akaongororwa
- 4 Iwe unosarudza sei yekukwevera kubhawa?
- 5 Yakanakisa Dhonza Up Mabhawa eZvakasiyana Zvinangwa Yakaongororwa
- 5.1 Yakanakisa yekudhonza-bhara isina screws uye drills: Rucanor dhonza-up bha yekudzidziswa simba
- 5.2 Yakanakisa Dhonza Bhawa YeMusuwo Post: Focus Fitness Doorway Gym Xtreme
- 5.3 Yakanakisa Dhonza Bhawa Yemadziro: Dhonza Bhawa (Wall Mount)
- 5.4 Yakanakisa Dhonza Bhawa kune Ceiling: Flashing Chin Up Bar
- 5.5 Yakanakisa yakamira yekudhonza-kumusoro bhawa: VidaXL Power Tower ine sit-up bhenji
- 5.6 Kunze Kunze Dhonza Bhawa: Southwall Wall Gomo Dhonza Kumusoro Bhara muWhite
- 5.7 Yakanakisa Dhonza Bhara yeCrossfit: Tunturi Muchinjikwa Waka Dhonza Kumusoro Bhawa
- 5.8 Yakanakisa Dhonza-up Bhari ine Kubaya Bhegi Yekubata: Yekukunda Nhabvu Kubaya Bhegi Wall Wall nePull-Up Bar
- 6 Iyo yakanakisa yekudhonza-kumusoro bhawa kurovedza muviri
- 7 Mamwezve matipi ekukwevera kumusoro nedhira yekukwevera-kumusoro
Dhonza mabara emunhu wese
Saka kana iwe waifunga kuti kudhonza-kumusoro mabara ndeevechidiki chete, kurira nesimba, kana chete kune nyanzvi nyanzvi dzekuvaka muviri, isu tine mamwe mashoko akanaka kwauri.
Dhonza-up mabara anouya mune ese maumbirwo uye hukuru uye ndewemunhu wese, kusanganisira hamburger mudiwa!
Kunyanya izvozvi zvekuti isu tinoshandisa nguva yakawanda uye yakawanda kumba kupfuura kunze nekujimu, tinogona kushandisa imwe yekuwedzera mhasuru yekudzidzira.
Mubvunzo ndewechokwadi, kuti iwe unogona kunyatso chengeta mudziyo wakadaro kumba; kunyangwe kana iwe ukagara mudiki, usazvidya moyo, kune akakwana dhonza kumusoro mabhawa ekutengesa kune yega yega kamuri.
Dhonza-up mabara anogona kazhinji kuwedzerwa zviri nyore kune yekurovedza midziyo yauinayo kumba uye yakanakira kuwana unoshanda simba kudzidziswa.
Dhonza-up mabhaiza chishandiso chakakwana kudzidzisa yakasimba biceps uye yakasimba musana.
Tinofanira kuraira kuti iwe tanga wabvunza chiremba wako usati watanga neichi chakasimba chemuviri.
Iwe haufanire kuzviona sevakawanda vane mukurumbira vekare vatambi, avo mushure memakore vakangoerekana vadzokera kumadhonza-up vasina kugadzirira kwakakodzera uye semhedzisiro vakabvarura mhasuru kana maviri mumapendekete avo.
Tora kubva kwatiri uye isa kuchengeteka kwako pakutanga!
Yakanakisa sarudzo yekudhonza-kumusoro bhawa
Yangu yekutanga kutora yeakanakisa kudhonza-kumusoro bhawa ndeiyi Rucanor chin-up bar yekudzidzira simba.
Isu takasarudza iyi yekukwevera bhawa nekuti iyo bhawa inogona kushandiswa munzira dzakawanda.
Semaonero edu, iyi yekudhonza-bhara ndiyo yakanakisa yekudhonza-bhara isina screws uye zvibhorani, kusangana nezvinodiwa zvishoma kune mushandisi.
Isu takasarudza iyi nekuda kwemutengo mukuru uye nenyaya yekuti inokodzera pamusuwo wega wega / furemu.
Neiri nyore clamping system unosungira tsvimbo panzvimbo.
Yedu nhamba 2 pane iyo rondedzero zvakare imwe ine mutengo wakanaka, asi nekuwedzera kudhonza pane zvingangodaro.
Icho chiri 5 mu1 Dhonza-kumusoro Chiteshi. Iwo maekisesaizi mashanu ndeokudhonza kumusoro, chin kumusoro, kusundidzira kumusoro, tricep dips uye kugara kumusoro, saka kuzadzikiswa kwakazara kwemuviri wako wepamusoro.
Iwo Akanyanya Kukwevera Kumusoro Mabhawa Akaongororwa
Munyaya ino isu takanyora akanakisa ekudhonza-kumusoro mabhagi kana chin-up mabara iwe zvinoenderana akasiyana zvinangwa izvo zvaanoitirwa.
Nenzira iyi iwe unogona kuita yakanangwa sarudzo uye haurasikirwe nenguva yakawanda uchitsvaga akanyanya kudhonza-kumusoro mabara kana akanakisa chin-up bar.
Kuti zvive nyore, takaisa zvese zvatinoda muchidimbu pazasi.
Isu zvakare tine mashoma mashoma mairi mukati mayo, kune vezvemitambo vanonyanyisa vane yakawanda nzvimbo kumba.
Iwe unogona kunge uine rusvingo rwekunze rwuripo, teerera kune irori Strongman Dhonza Bhawa Kunze!
Kana iwe uine yakati rebei nguva, verenga yakawandisa ongororo pachigadzirwa chimwe zvishoma zvishoma muchinyorwa.
| Yakanakisa yekudhonza-kumusoro bha kana chin-up bar | Mifananidzo |
| Yakanakisa yekudhonza-up bar isina screws uye drills: Rucanor chin-up bar yekudzidzira simba | 
|
| Yakanakisa yekudhonza-kumusoro mabhawa ezvinangwa zvakasiyana: 5 mu1 Dhonza-kumusoro Chiteshi | 
|
| Yakanakisa yekudhonza-kumusoro bhawa yemusuwo furemu: Tarisa Fitness Musuwo Gym Xtreme | 
|
| Yakanakisa Dhonza Bhawa Kune Iyo Rusvingo: Dhonza-up bhaa (kumadziro kumisikidza) | 
|
| Yakanakisa yekudhonza-kumusoro bhawa yedenga: Inopenya Chin Up bar | 
|
| Yakanakisa kudhonza kumusoro bar yakamira: VidaXL Power Tower ine sit-up bhenji | 
|
| Yakanakisisa yekunze dhonza bar: Maodzanyemba eSwallwall Akaisa Dhonza-Kumusoro Bhawa muWhite | 
|
| Yakanakisa kudhonza kumusoro bar ye crossfit: Tunturi Muchinjikwa Kukweva Dhonza kumusoro Bhawa | 
|
| Yakanakisa Dhonza Bhawa Nekubaya Bhegi Bhegi: Kukunda Kwemitambo Kubaya Bhegi Wall Wall neKudhonza-Kumusoro Bhawa | 
|
Iwe unosarudza sei yekukwevera kubhawa?
Kune vanofarira vari kutsvaga kupinda mukudzidziswa kwesimba, unogona kutanga nekunyudza sedanho rekutanga kubha yekudhonza.
Iwe unogona zvakare kusungirira iyo yekudhonza-bhawa zvishoma pasi kana kumira pakakwirira.
Wobva wadhonza iwe kuenda kune yekudhonza-kumusoro bhawa nemakumbo ako pasi pane yakawedzera kuoma kona.
Nhau dzakanaka ndedzekuti mabhagi ekudhonza atinozoongorora mune ino chinyorwa anowirirana, zvichikubatsira iwe zvishoma nezvishoma kuzadzisa zvinangwa zvako neyakakodzera yekudhonza-bhawa.
Mapato matatu ekudhonza-bhawa
Kazhinji pane matatu makuru mapoka ekudhonza kumusoro mabhawa.
Imwe yeanonyanya kudhonzwa-ekudhonza mabhawa ndeye cantilever yekudhonza-kumusoro mabara, ayo asingade musangano wechigarire uye ari nyore kuisa nekubvisa mushure mekushandisa.
Izvi zvinowanzove nesarudzo dzakasiyana dzekubata.
Paunenge uchitenga kantilevered dhonza-kumusoro bhawa, ita shuwa yekuteerera kune saizi yedhira-yekukwirisa bar maererano nehukuru hwesuo rako remusuwo, kuti iwe usarudze yekudhonza-bhawa ine yakaenzana fit.
Ipapo iwe une yekudhonza-kumusoro mabara, ayo anoda kumwe kuchera uye kumisikidza basa. Kune mamodheru ayo iwe aunogona kukwira padenga, madziro kana padanda remukova.
Aya mabhagi ekudhonza anowanzo shandiswa nevane huremu, asi haatakurike uye anotakurika.
Chekupedzisira, pane 'magetsi emagetsi kana emashongwe emagetsi'.
Iyi michina yakasununguka isingade kuchera kana kumisikidzwa. Izvi zvinowanzo kubvumidza iwe kuti uite maekisesaizi akawanda, asi kune zvimwe zvinokanganisa.
Iwe unoda yakawanda nzvimbo yeiyi mhando yeadhonza-up mabara. Vanogona zvakare kudzedzereka zvishoma panguva yekushandisa nekuti iyo yekumisikidza dzimwe nguva haina kusungirirwa.
Uye zvirema zvinorema hazvitombogona kushandisa chin-up bar yakadaro.
Izvo iwe zvaunoda kuti uzive usati watenga yekudhonza-kumusoro bhawa
Pane zvimwe zvinhu zvakakosha zvekuisa mundangariro usati watenga dhonza-bhawa. Takazvinyora pano iwe.
Kunonyanyisa kutakura huremu hwebhawa
Iyo inorema bhaa inogona kutakurwa, yakasimba iyo bar iri.
Sarudza bhaa rinoenderana nehuremu hwako hwazvino uye 20 kg, nekuti paunovaka mhasuru iwe unowedzerawo huremu nekufamba kwenguva.
Chero zvazvingaitika, bhawa rinofanira kukwanisa kutakura huremu hwako panguva yekudzidzira pasina kudonha.
Kana iwe uchida kuzviomesera iwe pachako, tora chin-up bar iyo inogona kutsigira huremu hwako pamwe nekuwedzera huremu hwehembe yekuremerwa.
Kuisa tsvimbo
Kune akatiwandei kusiana kune izvi, sezvatatoona pamusoro apa:
- madziro akaiswa tsvimbo
- Kuisa gonhi
- siringi inokwira
- freestanding 'magetsi zviteshi'
- masuo emikova iwe ausingafanire kuungana
Mhando imwe neimwe ine zvayakanakira. Bharaki yekukwevera-kumusoro inogona kutakura huremu hwakawanda zvakadaro, nepo dhonza-dhiza isingade kumisikidza inopa mukana wekugona kubvisa bhawa mushure mekushandisa.
Yakanakisa Dhonza Up Mabhawa eZvakasiyana Zvinangwa Yakaongororwa
Dhonza-up mabara anouya akasiyana akasiyana uye mamodheru.
Zvichienderana nezvamunoda kuita nayo uye nemabatiro aunoda kana kuisungirira, zvinonyanya kukosha kuti ndeipi dhonza yekukwiridzira yakanakira mamiriro ako.
Yakanakisa yekudhonza-bhara isina screws uye drills: Rucanor dhonza-up bha yekudzidziswa simba
Semuenzaniso, kana iwe uchigara mufurati mausingatenderwe kukora nekuboora, uyu anouya dhonza-bhawa yekudzidzira simba inouya inobatsira.
Asi kunyangwe iwe usinga nzwe kuda kuita zvisingaite mabasa kana 'kurovererwa' mumusha mako, iyi tsvimbo ndiyo yakanyanya kunaka sarudzo.
Shamhu chigadzirwa chemhando yepamusoro chiri nyore kubata. Iyo bhawa ine hupamhi hwemasentimita makumi manomwe uye huremu hwakatakura huremu hwe70 kg.
Uye kana iwe ukafunga kumisikidza iyo (sarudzo), tsvimbo inogona kubata 130 kg.
Ichi chigadzirwa chiri nyore uye chinodhura, chaunogona nacho akasiyana ekurovedza muviri zvaunogona kuita kudzidzisa musana wako, fudzi, ruoko uye abs mhasuru.
Nekuda kwehukuru hwayo, iwe unogona kukurumidza kuichengeta pasi pemubhedha wako mushure mekushandisa.
Yakanakisa Dhonza Bhawa YeMusuwo Post: Focus Fitness Doorway Gym Xtreme
Iyi yekudhonza-bhawa iri yakawanda-yechinangwa bar iyo yakanakira kune ese maviri kusundira-kumusoro uye kudhonza-kumusoro.
Iyi tsvimbo inokwana magwatidziro akaenzana pakati pemakumi matanhatu nemasere kusvika masendimita masendimita uye anoshanda nenzira yemubato.
Iwe unogona kuzvisarudzira wega kupi uye kana iwe paunodzidzisa. Zvichida muimba yekurara kana yekutandarira.
Izvo zvakare zvinobatsira nezve ino chin-up bar ndeyekuti iwe unogona kufambisa yako Workout kune iyo pasi, nekuti iyo bhawa zvakare inopa mukana wekuti uite pasi kudzidzira.
Muchidimbu, neiyi yakasimba dhonza-up bhaa yemusuwo wemusuwo iwe unogona kuita kuzara kwakakwana.
Imwe kurudziro huru yeiyo furemu yemusuwo yekudhonza-kumusoro bhawa, yedu nhamba 2 mune iyo runyorwa, isu tinofunga ndiyo 5 mu1 Dhonza-kumusoro Chiteshi.
Kushanda kumba uye kuita maekisesaizi mashanu akasiyana nzungu neiyi dhonza. Pamutengo wakanaka iwe unogona kukwevera kumusoro, kusundidzira kumusoro, chin kumusoro uye tricep dips kurovedza muviri.
Nekuda kweiyo yakapfava anti-slip layer, yako gonhi furemu haizokuvadzwa. Haufanire kuboora chero maburi.
Basa rako rakazara rinotanga pano, kubva kumba.
Yakanakisa Dhonza Bhawa Yemadziro: Dhonza Bhawa (Wall Mount)
Kana iwe uchida kukwanisa kusimudza kupfuura yako uremu, uchafanirwa kusarudza yakasungirirwa yakasungirirwa.
Dhonza-up mabara akasungirirwa zvachose anogona kutakura zvimwe zvakadaro.
Uyu madziro-akaisirwa dhonza-kumusoro bha muenzaniso wakanakisa wediki-unotaridzika dhonza-up bha, asi zvinogona kutora zvishoma.
Inorema uremu i350 kg. Nebhawa rino remhando yepamusoro unodzidzisa mhasuru dzekumashure, abs uye mabiceps.
Saka haufanire kuenda kujimu, asi iwe unogona kudzidzira panguva yako wega uye paunenge uri nyore.
Kune imwe nzira iwe unogona kutarisa iyo Gorilla Nhabvu Dhonza-Kumusoro Bhawa. Iko kunaka kweiri bhaari pasina mubvunzo kuri kwemhando yepamusoro uye unogona kuritakudza kusvika ku350 kg.
Dzidzisa tsandanyama dzako dzeshure, biceps uye abs neiyi yakapusa, asi inoshanda multifunctional chin-up bar, iyo zvakare inokodzera kwazvo kumutsa gumbo.
Iyo tsvimbo inopihwa ne screws uye plugs. Iwe unoona kuti haufanire kuenda kujimu kune muviri wakasimba uye une mhasuru.
'Kudzidziswa kwechikoro chekare' kunoramba kuchikura mukuzivikanwa; ingo dzidzisa nehuremu hwako hwemuviri. Unogona kusungirira bhawa iri pakukwirira kwakaringana kuitira kuti pasave nemukana wekubiridzira.
Yakanakisa Dhonza Bhawa kune Ceiling: Flashing Chin Up Bar
Kuti ubudirire kudzidziswa kweiyo biceps, triceps, kumashure uye mhasuru yemudumbu iwe unogona kufunga nezve Flashing Chin kumusoro bar.
Tsvimbo inoitirwa kurembera padenga. Iyo yakanyanya kurema inokwana makirogiramu zana nemakumi mashanu.
Ita shuwa kuti siringi panosungirirwa tsvimbo inogona kutsigira huremu hunorema hwetanda uye nehuremu hwako.
Iyo yekudhonza-bhawa yakagadzirwa nesimbi yakasimba, yakasimba ye50 x 50 mm uye saka inogona kutakurirwa zvakanyanya.
Ungada here kuve nechena yekudhonza-bhara padenga?
Muchena akanaka uyu Gorilla Sports chin-up bar yedenga, yakanaka kudzidzisa kumashure mhasuru, biceps uye abs nekurovedza muviri chin kumusoro, kudhonza kumusoro uye kusimudza gumbo.
Ruvara chena runoita kuti bhawa iratidzike pane - kazhinji - siringi chena.
Unogona kuisungirira zviri nyore mumba yekutandarira kana yekurara. Haisi chinhu chinokanganisa.
Iyi bhawa ine mhando yekurovedza muviri uye inogona kutakurwa neasina pasi pe350 kg.
Yakanakisa yakamira yekudhonza-kumusoro bhawa: VidaXL Power Tower ine sit-up bhenji
Yakanakisa kumira yakadhonza-kumusoro bha ndiyo VidaXL Simba Shongwe.
Kunze kwekukwevera kumusoro, iwe unogona kuita mhando dzakasiyana dzekurovedza nefoni iyi. Iyo chishandiso inoitirwa munhu wese uye inopa akawanda mikana.
Iyi yakamira yekudhonza-bhawa yakasimba yakavakwa uye inonzwa kugadzikana panguva yekudzidzira.
Iwe unongo fanirwa kuve nechokwadi chekuti iwe unogara mukati meiyo yepamusoro mutoro unokwanisa we150 kg.
Chii zvakare chinobatsira ndechekuti iwe unogona kugadzirisa chishandiso kune zvaunoda.
Nenhanho uye inodzoserwa backrest iwe unogona kunyatsogadzirisa yako chin-up bar.
Imwe sarudzo yakanaka yemitambo yemitambo yekumba iri iyi Weider Pro Simba Shongwe.
Shongwe yakasimba ine machubhu esimbi akasimba, akafukidzwa nemakusheni akasununguka.
Nechigadzirwa chemagetsi ichi chinosiyana-siyana unosarudza chako kudzidziswa uchishandisa akasiyana mabasa eshongwe.
Dhonza kumusoro uye kusundira kumusoro nemaoko nekubata kwakanyanya, zvakare simudzira madhiri ako. Iwe unoita yakakwana yakatwasuka ibvi rinomuka neiyi simba shongwe, nerutsigiro rukuru.
Pro Power ine yakanyanya kutakura huremu ye140 kg, isu tinofunga kuti mutengo-mhando chiyero chakanakisa.
Kunze Kunze Dhonza Bhawa: Southwall Wall Gomo Dhonza Kumusoro Bhara muWhite
Dhiramu yakanaka yekudhonza yekunze inokwanisa kukwanisa kurova. Mupfungwa yekuti inogona kumira pamamiriro ekunze.
De Southwall Dhonza-Kumusoro Bhawa chisarudzo chakanaka cheichi chikamu.
Iyo yekudhonza-kumusoro bhawa yakagadzirwa nesimbi isina mhango simbi ine mutoro unokwanisa we150 kg.
Iyo tsvimbo inofanirwa kuiswa pamadziro, mapuraki ekongiri anodikanwa anopihwa izvi.
Nebhawa jena iri unogona kuita akasiyana ekurovedza muviri, kusanganisira kusimbisa chipfuva, musana, bendekete kana dumbu mhasuru.
Ehezve, iyi yekudhonza-bhawa inoshandawo mukati meimba.
Unosarudza yekunze dhonza-kumusoro bha iyo inogadziriswa?
Wobva watarisa izvi Strongman Dhonza Bhawa Kunze mhinduro yekunze neupfu kupfeka.
Bhawa iri rakanakira mamiriro ese emamiriro ekunze uye rinogona kutakurwa kusvika pa250 kg. Ehezve iwe unogona zvakare kungoisa mukati meimba.
Pull-Up Bar Kunze inochinjika mumatanho maviri - 2 cm kana 60 cm - kubva pamadziro kana siringi.
Iwe unogona kuita chin-ups, mhete dips uye chipping nayo, unogona kunamatira yako ab-tambo kana ringi yakatarwa - yakanakisa uye yakapusa - kune mamwe mikana yakawanda.
Yakanakisa Dhonza Bhara yeCrossfit: Tunturi Muchinjikwa Waka Dhonza Kumusoro Bhawa
Mukana mukuru we muchinjikwa uyu unokwana kudhonza-bhawa ndeyekuti iwe une akawanda ruoko nzvimbo nekutenda kune akasiyana akabata.
Neruoko rumwe nerumwe chinzvimbo iwe unodzidzisa rakasiyana tsandanyama boka.
Semuenzaniso, iwe unogona kusarudza yekubata yaunoshandisa panguva yekudhonza-kumusoro burpee, iyo yakasiyana pane yekuchin-up.
Iyo Tunturi Cross Fit Dhonza kumusoro Bar inogona kuiswa nyore pamadziro uye inotora nzvimbo diki.
Iko kuwedzera kwakanaka kune iyo yese yakasara yako muchinjikwa kukwana setup.
Uine uremu hunorema hunorema hwe135 kg, iwe unongoshandisa yako wega huremu kuita iwo maekisesaizi kuti udzidzise yakasimba yepamusoro muviri.
Ungada here iwe uine yekudhonza-kumusoro yekuwedzera kune yako iripo imwe Tunturi RC20 Muchinjikwa Fit Base Rack?
Uyu Tunturi RC20 Muchinjikwa Wakagadzika Rack Bhora Dhonza-Kumusoro Kubata vari kudhonza mahesera aunogona kunamatira padura.
Paunoshandisa kubata panzvimbo pebhawa rakajairwa, haungodzidzise chete mhasuru dzeshure nemaoko nekusimudza, asiwo zvigunwe, maoko nemaoko epamberi.
Yakanaka, isingatariswe kudzidziswa kwakawedzera. Izvi zvinokwevera-kumusoro zvinopedzisa crossfit Workout.
Yakanakisa Dhonza-up Bhari ine Kubaya Bhegi Yekubata: Yekukunda Nhabvu Kubaya Bhegi Wall Wall nePull-Up Bar
Iwe unoda kurasikirwa nesimba rako mukuwedzera kune ako ezuva nezuva kudhonza uye kusundira kumusoro nekurova kubaya bhegi?
Ndiani asingade zvigadzirwa zvekushandisa kwakawanda!
De Kukunda Kwemitambo Kubaya Bhegi Wall Wall neKudhonza-Kumusoro Bhawa ine, sekureva kwezita, mabasa maviri.
Iwe unogona kuzvikwevera iwe pachako pabhawa, asi iwe unogona zvakare kusungirira bhegi rekurova pairi.
Iyo yekudhonza-kumusoro bhawa ndeye yemhando yepamusoro, izvo zvinoreva kuti inoshanda zvakangonaka mukurojesa sezvazvinoita kumba.
Iyo yekumadziro yegomo haigone chete kubata huremu hwako, asi inogona zvakare kutora iyo yekurova iyo yekurova bhegi inogamuchira.
Iyo inorema kutakura huremu ndeye 100 kg uye inopihwa isina kubhegi bhegi. Kana iwe uchida kutenga kubaya bhegi ipapo ipapo, tinokurudzira izvi zvakasimba Hanumat 150 cm kubaya bhegi kuti.
Imwe sarudzo yakanaka ndeye ichi chin-up bar / dhonza up bar Incl. kubaya bhegi chisimbiso.
Iwe unogona kutakura bhawa nehuremu hwe100 kg. tax, chengeta izvo mupfungwa.
Iyo ketani kureba kweiyo kubaya bhegi ndeye 13 cm. uye bhawa rakagadzirwa neupfu hutema hwakafukidzwa nesimbi. Gungano iri nyore uye rinouya nebhuku.
Iyo yakanakisa yekudhonza-kumusoro bhawa kurovedza muviri
Iwe unogona kufunga kuti pane zvishoma zvakasiyana mukurovedza muviri nedhonza-kumusoro bhawa. Nekudaro, iwe unogona kuita zvinopfuura kungoti 'tanga standard'.
Pazasi pane mamwe maekisesaizi kuzvipikisa, kana kutarisa ichi chinyorwa chinonakidza kubva Menshealth:
Dhonza up bar chin kumusoro
Ichi chiitwa chinosimbisa kudzidzisa biceps. Ichi chiitwa chakanaka kutanga nacho nekuti mashandiro acho ari nyore kudzidza.
Izvo iwe zvaunoda kuti uite kubata bhawa nechisimba pasi (pamwe nemukati memawoko ako akatarisana nemuviri wako) nechekure zvishoma kuderera pane ako mafudzi upamhi.
Wobva wadhonza wega uye edza kusimudza mhasuru dzechipfuva.
Kuyambuka tsoka dzako kunochengetedza muviri wako wakadzikama sezvazvinogona uye simba rose nesimba zvinotorwa kubva mumaoko.
Dhonza-up nekubata kwakakura
Wedzera chinhambwe pakati pemaoko, saka pfuura pamafudzi, rega mhasuru dzekumashure dzakafara dziite basa.
Bata bhawa nekunyanyisa kubata (nekunze kwemaoko ako wakatarisana nemuviri wako) uye uzvikweve kumusoro kusvikira chirebvu chapfuura pabhawa.
Iwe unoenderera nekuzvidzikisira zvishoma nezvishoma uye nekudzokorora iko kurovedza. Nezvo iwe unodzidzisa kwete chete maoko, asi zvakare kumashure mhasuru.
Kuombera kudhonza
Ichi chiitwa ndechekuti kana iwe wave kumberi kumberi.
Zita rekurovedza muviri rinotaura zvese, iwe unofanirwa kuombera maoko ako panguva yekudhonza uye kuenda kumberi zvishoma pane zvakajairwa dhonza.
Pamusoro pesimba, iwe unoda kubatana kwakanaka uye nehunhu hwakanaka hwekuputika pachiitwa ichi.
Zvakanakisa kutanga chiitwa ichi nekubata nhete kudzidzisa kuputika usati warega bhawa.
Unozvidhonza wozosundira padiki padiki kuti ugadzire chinguva paunotanga kuombera.
Dzidzira izvi chaizvo mushe nekubata nhete kutanga. Nenzira iyi maoko ari padhuze pamwe uye unogona kupfuurira kuombera.
Gare gare, iwe unogona kutambanudza maoko nekuenderera mberi nekuparadzanisa iwe paunowana zvirinani pachiitwa chiitiko.
Dhonza kumusoro kuseri kwemutsipa
Ichi chiitwa ndechekudzidzisa mapendekete uye mukati memusana. Bata iyo bhara nehupamhi hwakanyanya kubata.
Paunenge uchidhonza kumusoro, fambisa musoro wako kumberi kuitira kuti bhawa riwire mumutsipa.
Iwe unozvikwevera iwe kumusoro kwekuseri kwemusoro wako uye kwete iyo yose nzira kusvika kumapfudzi.
Mamwezve matipi ekukwevera kumusoro nedhira yekukwevera-kumusoro
Izvo iwe zvaunoda kuzadzikisa nemaexercises aya akasimba ruoko uye mhasuru mhasuru.
Kuti uwane mibairo yakawanda, zvakakosha kuti iwe uite chiitwa chimwe nechimwe nenzira inodzora uye yakadzikama. Nenzira iyi mhirizhonga pamhasuru inogovaniswa zvakaenzana.
Kana pane imwe nguva iwe ukave nehunyanzvi pakusimudza uye yako wega huremu hwakareruka kukwirisa, iwe unogona kugara uchiwedzera zviremero muchimiro chehembe yekuremerwa kana zviyereso patsoka dzako.
Uyezve funga kushandisa magirovhosi kuti ubate zvirinani kana zvichidikanwa. Izvo zvirinani kubata kwako pabhawa, zvakanyanya iwe unogona kuzvikwevera iwe pachako kumusoro.
Pano iwe unowana izvi uye zvimwe zvekudhonza-kumusoro mabhawa maitiro anoitwa:
'Chikoro chekare' kudzidziswa kwemuviri wakasimba
Kudzidzira chikoro chekare uye crossfit, asi zvakare chengetedza muviri wako zvakanaka kuburikidza nekudzidziswa kwemazuva ese epamba kuri kuwedzera kukurumbira.
Vanowedzera uye vatambi vanoregeredza zviyero uye vanodzidzisa ne 'chete' avo iwo iwo huremu hwemuviri.
Mushure mezvose, bvunzo dzinoratidza kuti mazhinji 'mhasuru masumbu uye dzimba dzemagetsi', mushure memakore ekudzidziswa mune yekurovedza muviri, dzimwe nguva haigone kana kukwira pamusoro porusvingo. Ivo kazhinji havana kana kusimba zvakakwana kuti vaite mashoma ekudhonza kumusoro!
Chizvarwa chitsva chevamhanyi vekumba vari kutsvaga 'simba chairo' kuburikidza 'nekudzoka kunodzidzira kudzidzira chikoro chekare'.
Sezvo vagadziri vagara vachiita, chimbofunga nezvedu gamba rekare rechikoro, mutambi wetsiva 'Rocky Balboa' (Sylvester Stallone).
Chii chiri chinangwa chekukwevera kumusoro?
Kusimudza ndeimwe yemitambo inoshanda kwazvo yekusimbisa mhasuru dzekumashure. Dhonza kumusoro unoshanda anotevera mhasuru kumashure.
- latissimus dorsi: mhasuru yakakura kwazvo yekumusoro inomhanya kubva pakati-kumashure kusvika pazasi pehapwa nepafudzi.
- trapezius: Inowanikwa kubva pamutsipa kusvika pamapfudzi ese.
Ko mabhagi ekudhonza anobatsira kuvaka mhasuru here?
Iyo yekudhonza-kumusoro inoshanda ingangoita mhasuru yega yega mumuviri wako wepamusoro, kunyanya musana wako, ndosaka iri rinoshanda zvakadaro koriori inopisa.
Nekushandura kubata kwako, kana kukwirira kwebhawa rako, unogona zvakare kunongedza mimwe mhasuru iyo iyo yakajairika yekudhonza-kumusoro inosuwa.
Ndezvipi zviri nani, kudhonza kumusoro kana chin kumusoro?
Kune chin-ups, tora bhawa nemichindwe yakatarisana newe uye yekukwevera-kumusoro, tora bhawa nemaoko ako akatarisa kure newe.
Nekuda kweizvozvo, chin-ups inoshanda zvirinani pamhasuru pamberi pemuviri wako, senge biceps yako uye chipfuva, nepo kudhonza-kumusoro kuchinyanya kushanda kumusana wako nepashure.
Zvinogona kuve zvakanaka kushandisa magloves akasimba ekudhonza-kumusoro pane chin-up bar. Pano isu tine magloves akanakisa emuviri kwauri nekukasira isa.
