Mabhora eFitness: Iyo Yekupedzisira Inotungamira kune Mabhenefiti, Saizi & Maekisesaizi

Iwe wakamboona imwe asi uchinetseka kuti ungaite sei nayo.

Bhora rekusimbisa muviri chishandiso chekudzidzisa chakawanda chinogona kushandiswa kugwinya, physiotherapy kunyange panguva yekuzvitakura. A Bal yakagadzirwa nemidziyo yakapfava uye inowanzozadzwa nemhepo, dhayamita inosiyana kubva pa45 kusvika ku85 centimita uye kudzvanywa kunochinjirwa kune munhu anoishandisa.

Muchinyorwa chino ini ndinokurukura zvese nezve mabhenefiti ebhora rekusimba, kuti iwe ungadzidzira sei naro uye izvo zvaunofanira kuterera kana uchitenga.

Zvese zvaunoda kuti uzive nezve bhora rekusimba

Chii chinonzi fitness ball?

Bhora rekusimbisa muviri, rinozivikanwawo sebhora rekurovedza muviri kana bhora rekurovedza muviri, chishandiso chekudzidzira chakawanda chinoshandiswa pakusimba, physiotherapy uye kunyangwe panguva yekuzvitakura. Bhora rakagadzirwa nezvinhu zvakapfava uye rinowanzozadzwa nemhepo. Iyo dhayamita inotangira kubva ku45 kusvika ku85 centimita uye kudzvanywa kunogona kugadziridzwa nekubvisa hunde yevharuvhu uye inflating kana deflating bhora.

Ndeapi mapoka emhasuru aungasimbisa nebhora rekusimbaradza?

Bhora rekusimbisa muviri chishandiso chine hunyanzvi chekudzidzisa chaunogona kushandisa kusimbisa mapoka akasiyana mhasuru, kusanganisira:

• Core tsandanyama
• Tsandanyama dzemaoko
• Gumbo tsandanyama
• Musana tsandanyama

Unoshandisa sei bhora rekusimba?

Heano matanho mashoma ekutevera kana uchishandisa bhora rekurovedza muviri:

1. Sarudza nzvimbo yakatsetseka uye iva nechokwadi chokuti bhora rakachena uye rakaoma.
2. Tarisa kudzvanywa kwebhora uye gadzirisa kana zvichidikanwa.
3. Tanga nemaekisesaizi ari nyore uye zvishoma nezvishoma kuvaka kune mamwe maekisesaizi akaoma.
4. Shandisa bhora nguva nenguva kuti uwedzere mabhenefiti.

Ungatenga kupi bhora rekusimbisa muviri?

Mabhora eFitness anowanikwa kuzvitoro zvemitambo uye nevatengesi vepamhepo. Derbystar neVeen mabhureki ane mukurumbira anopa kusimba mabhora. Pamusoro pemabhora ekusimba, kune zvakare mamwe maturusi ekudzidzisa akadai semafitness mats, foam rollers uye yoga zvidhinha zvaunogona kushandisa kuvandudza kudzidziswa kwako.

Kana iwe uine chero mibvunzo pamusoro pekushandisa bhora rekusimba kana uchida zano rako pachako, ndapota taura na physiotherapist kana murairidzi wekusimba.

Iwe unoita sei maekisesaizi nebhora rekusimba?

Kuita maekisesaizi nebhora rekusimba, zvakakosha kuti utore nzvimbo chaiyo. Iwe unogona kufunga nezvekugara wakatwasuka pabhora, kurara pabhora, kana kushandisa bhora sebhenji rekudzidzisa rinotsigira. Iwe unogona ipapo kuita maekisesaizi, apo zvakakosha kuti utore chimiro chakakodzera uye kuita maekisesaizi wakadzikama uye nenzira inodzorwa.

Ndeapi mamwe mazita asingazivikanwe ebhora rekusimba?

Bhora rekusimba rinodaidzwa zvakare kuti bhora reyoga, bhora rekurovedza muviri, kana bhora rekuenzanisa. Mukuwedzera, kune mamwe mazita, akadai seSwiss ball, kugadzikana bhora, uye bhora rekurovedza muviri.

Ndeupi musiyano uripo pakati pebhora rekusimba neyoga bhora?

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Bhora reyoga uye bhora rekusimba zvakangofanana. Musiyano unowanzo muzita uye kushandiswa. Bhora reyoga rinowanzo shandiswa mumitambo yeyoga, nepo bhora rekusimba rinonyanya kutariswa pakusimbisa tsandanyama nekuvandudza mwero uye kuchinjika.

Unochenesa sei bhora rekusimba?

Iwe unogona kuchenesa bhora reyoga nemucheka munyoro uye imwe sipo nemvura. Iva nechokwadi chekuomesa bhora zvakakwana usati washandisa zvakare.

Sei bhora rekusimba riri kuwedzera kukuru kune yako yekurovedza muviri

Kushanda uye kungoita kushandiswa kwebhora rekusimba

Bhora rekusimba inzira yakanaka yekugadzirisa nekuvandudza mafambiro emuviri wako. Naizvozvo, inoshanda zvakanyanya pakudzidzisa yako abs. Inonyanya kukosha kune zvinangwa zvakasiyana, kunyange kune vakadzi vane pamuviri. Kubatsira kukuru kwebhora rekusimba nderekuti rinokukurudzira kuti urambe uchishanda. Kunyanya kana iwe ukagara zuva rose, zvinokumanikidza kutora chimiro chiri nani uye inovandudza simba rako uye kuenzanisa.

Benefits kune yako abs

Usatarisire kuwana abs hombe mushure mekushanda zvishoma nebhora rekusimba. Iyo inzira inoshanda yekudzidzisa yako abs, asi zvinotora nguva usati waona mhinduro. Kusunga mhasuru dzako dzemudumbu pese paunogara pabhora kunozowedzera simba remudumbu mako.

Benefits kuvakadzi vane pamuviri

Bhora rekusimba rinowedzerawo kune vakadzi vane pamuviri. Zvinobatsira kugara uye kutenderera mumadenderedzwa kuti usunungure musana wako. Inoita kuti muviri wako urambe uchifamba uye unovandudza chimiro chako uye pelvis.

Inobatsira kuhofisi

Bhora rekusimba rinobatsirawo kuhofisi. Kana iwe ukagara kwenguva yakareba, unogona kukurumidza kutambura kubva kunorwadza uye kuoma shure. Nekutsiva chigaro chako chehofisi nebhora rekusimba, unova nechokwadi chekuti muviri wako unoramba uchifamba uye chimiro chako chinovandudza. Ingoita chokwadi chekuti bhora rakanyatsoputirwa uye riri paurefu hwakakodzera, makumbo ako ari anenge 90-degree angle uye tsoka dzako dzakazorora nzira yose pasi.

Shandisa panguva ye yoga uye pilates

Kana iwe uchida kuedza bhora rekusimba panguva yeyoga kana pilates, chengeta mazano anotevera mupfungwa. Usashandise bhora kweinopfuura awa panguva uye ita shuwa kuti bhora rakafemerwa zvakanaka. Shandisa bhora serutsigiro rwemaekisesaizi chaiwo uye kwete sechinotsiva pasi.

Bhora rekusimbisa muviri inzira yakanaka yekuchengeta muviri wako uchifamba uye kugadzirisa chimiro chako. Iyo inobatsira yekuwedzera kune yako Workout uye inogona kushandiswa nenzira dzakasiyana siyana. Kunyangwe iwe uchidzidzira mumwe mutambo kana kungoda kuchengetedza muviri wako uchifamba, bhora rekusimba zvechokwadi chishandiso chinoshanda kuva nacho.

Kudzidzira nebhora rekusimba: rinhi iri zano rakanaka?

Kuvandudza chiyero chako uye simbisa tsandanyama dzako

Bhora rekusimbisa muviri rinogona kuve rakakosha kuwedzera kune yako yekusimba routine, kunyanya kana iwe uchida kuvandudza chiyero chako uye kusimbisa tsandanyama dzako. Kunyange zvisingawanzodikanwa kushandisa bhora rekusimba panzvimbo pezviremera zvechinyakare kana michina, zvingave zvirinani kune mamwe maekisesaizi.

Dzidzisa kumba uine nzvimbo shoma uye usingashandisi mari yakawandisa

Imwe yemabhenefiti ebhora rekusimba nderekuti unogona kudzidzisa naro kumba, kunyangwe iwe usina nzvimbo yakawanda. Seti ye dumbbells uye bhenji kazhinji inodhura uye inotora nzvimbo yakawanda. Bhora rekusimba zvakare isarudzo yakachipa kana ichienzaniswa nezvimwe zvinhu zvekusimbisa muviri.

Sanganisa nezviyereso kuti zvimwe zvinobvira

Kunyangwe bhora rekusimba richipa mikana yakawanda riri roga, unogona zvakare kuisanganisa nemaremu ekuwedzera maekisesaizi. Semuenzaniso, unogona kushandisa seti ye dumbbells ugere pabhora kudzidzisa musana wako, mafudzi nemaoko.

Zviyere pachako kuti usarudze saizi chaiyo yebhora

Izvo zvakakosha kuti usarudze saizi yakakodzera fitness bhora kuti uwane mhedzisiro yakanaka. Nzira yakajairika yekuziva saizi yako ndeyekumira pamadziro uye kuyera kuti wakareba sei kubva pamuromo wemunwe wako wepakati kusvika pafudzi rako. Iwe unogona ipapo kuwana saizi yakakodzera pane mhedziso yehukuru hwebhora.

Tsiva chigaro chehofisi yako kuitira chimiro chiri nani

Bhora rekusimba rinogonawo kushanda sechinzvimbo chechigaro chehofisi yako. Izvi zvinogona kubatsira kuwana chimiro chiri nani uye kudzivirira matambudziko kumashure. JordyGymballen, semuenzaniso, inopa mabhora ekusimba mumavara akasiyana emuraraungu, ayo iwe unogona zvakare kushandisa kuvhenekera nzvimbo yako yebasa.

Movement kukurudzira uye maekisesaizi zvinoenderana nezvinangwa zvako

Kune akawanda maekisesaizi akasiyana aunogona kuita nebhora rekusimba, zvinoenderana nezvinangwa zvako uye kuti ndeapi mamhasuru aunoda kudzidzisa. Pachikamu chechikamu cheJordyGymballen iwe unowana tarisiro yezviitwa uye kurudziro yekufamba. Kana uine mibvunzo pamusoro pemaekisesaizi akakunakira iwe, unogona kugara uchibata nyanzvi yekusimbisa muviri.

Muchidimbu, bhora rekusimba rinogona kubatsira zvakanyanya pakushandisa kumba, kuvandudza chiyero chako uye kusimbisa tsandanyama dzako. Iyo isarudzo yakachipa kana ichienzaniswa nemimwe midziyo yekusimbisa muviri uye inopa akawanda mikana, kunyanya mukubatana nezviremu. Uyezve, inogona kushanda sechinzvimbo chechigaro chehofisi yako uye inopa kwakawanda kukurudzira kwekufamba uye maekisesaizi zvichienderana nezvinangwa zvako.

Chii chaunofanira kutarisisa kana uchitenga bhora rekusimba?

Saizi yakakodzera

Bhora rakanaka rekusimba rinouya muhukuru hwakasiyana, saka zvakakosha kusarudza saizi yakakodzera. Iwe unogona kufungidzira izvi nekutarisa kureba uye uremu hwako. Painternet unogona kuwana matafura anobatsira anokubatsira kuwana saizi yakakodzera. Kana ukaona zvakaoma kuwana saizi, bvunza nyanzvi pajimu kana muchitoro chaunoda kutenga bhora.

Imarii yaunoda kushandisa pazviri?

Unogona kuwana bhora rakanaka rekusimba nemutengo unokwanisika, asi ungangoda kushandisa mari yakawanda pabhora remhando yepamusoro. Zvakakosha kutarisa zvaunoda kushandisa uye zvaunowana mukudzoka. Mabhora akachipa anosimba dzimwe nguva anogona kugara zvishoma, nepo anodhura mabhora ari emhando yepamusoro uye anogara kwenguva refu.

Zvinhu zvebhora rekusimba

Izvo zvinhu zvefitness bhora zvakakoshawo kufunga. Mabhora mazhinji anogadzirwa nePVC, asi kunewo mabhora akagadzirwa nerabha kana zvimwe zvinhu. Zvakakosha kutarisa zvinhu zvebhora, sezvo zvimwe zvinhu zviri nani kune mamwe maitiro ekushanda pane mamwe.

Kufuridzira sei?

Kana ukatenga bhora idzva rekusimbaradza, unofanira kutanga wariwedzera. Mabhora mazhinji anotengeswa nepombi yetsoka, asi mamwe mabhureki anotengesawo pombi dzine simba. Zvakakosha kuvhara valve zvakanaka uye kumirira kusvikira bhora razara zvakakwana usati watanga basa rako. Tarisa bhora zvakare zuva rinotevera uye, kana zvichidiwa, dzorera zvakare kana rakanyura zvakanyanya paunogara pariri kana kana tsoka dzako dzichibata pasi.

zvimwe zvingasarudzwa

Mamwe mabhora ekusimbisa muviri ane zvimwe zvingasarudzwa, zvakaita se spout kuti zvive nyore kufuridzira bhora kana anti-burst function inodzivirira kuti bhora risabude saizvozvo. Kune zvakare mabhora ane hula hoop balance stool bosu kana bhora nhanho bhenji, izvo zvinogona kuita kuti Workout yako iwedzere kunetsa. Izvo zvakakosha kuti utarise zvaunoda uye izvo zvinoenderana nekurovedza muviri kwako.

yeuka

Kune akawanda mabhureki anotengesa mabhora ekusimba, akadai seTunturi, Adidas uye Avento. Zvakakosha kutarisa mutengo uye hutano hwezvigadzirwa zvemhando idzi. Kazhinji, mabhora anotengesa zvakanyanya ndeemhando yakanaka uye mutengo unonzwisisika.

Sarudza yakaringana saizi yekusimba bhora remuviri wako

Sei zvakakosha kusarudza saizi yakakodzera bhora rekusimba?

Bhora rekusimba, rinozivikanwawo sebhora rekurovedza muviri kana bhora reyoga, chishandiso chinogoneka chekudzidzisa. Iyo inzira yakanaka yekusimbisa musimboti wako, kuvandudza chiyero chako uye kuwedzera kuchinjika kwako. Asi kuti utore zvizere zvakanakira bhora refitness, zvakakosha kusarudza saizi yakakodzera. Kusarudza bhora rekusimbisa muviri iro rakakura zvakanyanya kana diki zvakanyanya rinogona kutungamirira kune urombo chimiro uye kunyange kukuvara.

Unosarudza sei bhora rakakodzera saizi yekusimba?

Kusarudza yakaringana saizi yekusimba bhora zvinoenderana nehurefu hwako uye chiyero pakati pemuviri wako uye gumbo kureba. Kazhinji, zvinokurudzirwa kusarudza bhora rekusimba rinoenderana nehurefu hwako. Pazasi pane general guide:

• Kana uri pakati pe150-165 cm, sarudza bhora re55 cm
• Kana uri pakati pe165-178 cm, sarudza bhora re65 cm
• Kana uri pakati pe178-193 cm, sarudza bhora re75 cm
• Kana iwe uri kureba kupfuura 193 cm, sarudza bhora re85 cm

Zvisinei, zvakakosha kuyeuka kuti nhungamiro idzi igwara chete. Huyero pakati pemuviri wako uye kureba kwegumbo inoitawo basa pakusarudza saizi yakakodzera bhora. Semuenzaniso, kana uine makumbo marefu maererano nemuviri wako, ungangoda bhora rakakura zvishoma pane saizi yakakurudzirwa yehurefu hwako.

Chii chimwe chaunofanira kuteerera pakusarudza bhora rekusimba?

Pamusoro pehukuru hwakakodzera, pane zvimwe zvinhu zvakati wandei zvaunofanira kutarisisa pakusarudza bhora rekusimba:

• Hunhu: Kune akawanda mabhureki uye marudzi emabhora ekusimba pamusika. Sarudza bhora remhando yepamusoro rinoramba uye rakasimba. Bhora risina kunaka rinogona kukurumidza kubvaruka kana kuboora.
• Kurema: Huremu hwebhora hwakakosha zvakare. Bhora rinorema rinogona kupa kugadzikana, asi rinogonawo kuva rakaoma kushanda naro. Sarudza bhora rinoenderana nehuremu hwemuviri wako uye zvinangwa zvekudzidzisa.
• Vakasiyana-siyana vashandisi: Kana iwe uchida kugovera bhora nevamwe vashandisi, senge mujimu, sarudza saizi yakakurumbira inokodzera munhu wese.
• Variants: Kune akasiyana akasiyana ebhora rekusimba, senge Rockerz bhora. Iri bhora rakagamuchira mwero wakanakisa panguva yekutsvagisa munguva dzekorona, nekuti kushanda pabhora iri hakunetsi pane bhora rekusimba.

Ndeapi maekisesaizi aungaite nebhora rekusimbaradza?

Izvo zvakakosha: zviitwa zvevanotanga

Kana uchangotanga kudzidzira nebhora rekusimbisa muviri, zvakakosha kuti utange zvishoma nezvishoma. Heano mamwe maekisesaizi ekutanga aunogona kuita kuti ujaire bhora uye kuita kuti muviri wako ujaire mafambiro:

• Kuwedzerwa kwemabvi: Gara pabhora uye isa tsoka dzako pasi. Chengetedza musana wako wakananga uye zvishoma nezvishoma uende mberi kuitira kuti mabvi ako ave pamusoro pebhora. Wobva wadzokera kunzvimbo yekutanga.
• Squat: Mira wakafuratira kumadziro woisa bhora pakati pemusana wako nemadziro. Zvishoma nezvishoma udzikise pasi sekunge uchagara pachigaro, mabvi ako akakotama pakona ye90-degree. Imbomira zvishoma wozodzoka.
• Maekisesaizi emudumbu: Rara pabhora tsoka dzako dziri pasi uye maoko ari kuseri kwemusoro wako. Simbisa abs yako uye simudza mapendekete ako kubva pabhora. Imbomira kwechinguva uye wozodzokera kunzvimbo yekutanga.

Kuwedzera dambudziko: maekisesaizi evashandisi vepamberi

Kana uchinge wagona maekisesaizi ekutanga, unogona kuenda kune mamwe maekisesaizi akaoma. Heino mimwe mienzaniso:

• Balance exercise: Mira pabhora uye edza kuchengetedza chiyero chako. Kana izvi zviri nyore, unogona kuedza kusimudza gumbo rimwe chete uye kurisimudza kwemasekonzi mashoma.
• Kudzidzira kumashure uye muhudyu: Rara pabhora netsoka dzako pasi uye maoko ako kuseri kwemusoro wako. Zvishoma nezvishoma dzokera kumashure, uchizorora musana wako pabhora. Imbomira kwechinguva uye wozodzokera kunzvimbo yekutanga.
• Magaro: Rara nedumbu pabhora uye zvishoma nezvishoma uchienda mberi, wakaisa maoko ako pasi. Imbomira kwechinguva uye wozodzokera kunzvimbo yekutanga.

Dzivisa zviitwa izvi

Nehurombo, haasi ese maekisesaizi akaenzana akakodzera kuita nebhora rekusimba. Heano mamwe maekisesaizi ekudzivisa:

• Mafambiro ekupedzisira agere pabhora: Izvi zvinogona kuita kuti bhora rinyure uye urasikirwe nechiyero chako.
• Maekisesaizi paunomira pabhora uye wozvifambisa nekukasika: Izvi zvinogona kuita kuti bhora rizungunuke uye urasikirwe nechiyero chako.
• Maekisesaizi emudumbu akanyanya kwaunozvikwevera kumusoro: Izvi zvinogona kuita kuti bhora ribhururuke uye worasikirwa nechiyero chako.

Mhedziso

Bhora rekusimbisa muviri chishandiso chakawanda chekudzidzisa chaunogona kushandisa kune ese marudzi ekurovedza muviri. Iyo inzira yakanaka yekudzidzisa tsandanyama dzako nekuvandudza kurongeka kwako.

Unogona kuita maekisesaizi akawanda nawo uye inzira inofadza yekukuchengeta wakabatikana paunenge uchishanda mhasuru dzako.

Ndinovimba iwe wave kuziva kuti bhora rekusimba chii uye mashandisiro aro.

Joost Nusselder, muvambi weerefesi.eu mushambadzi wemukati, baba uye anoda kunyora nezvemarudzi ese emitambo, uye akatambawo mitambo yakawanda iye huzhinji hwehupenyu hwake. Zvino kubva 2016, iye nechikwata chake vanga vachigadzira zvinobatsira blog zvinyorwa zvekubatsira vaverengi vakavimbika nemitambo yavo yemitambo.