Kuluvuyo olukhulu ukubhala la manqaku abafundi bam, wena. Andiyamkeli intlawulo yokuphononongwa kokubhala, uluvo lwam kwiimveliso zezam, kodwa ukuba ufumanisa ukuba izindululo zam ziluncedo kwaye ugqibela ngokuthenga into ngenye yekhonkco endinokufumana ikhomishini kuyo. Olunye ulwazi
Ngaba nawe ukwimpilo engaqhelekanga kwaye ufuna ukuhlala umile ngazo zonke iindleko? Emva koko uya kunqwenela ukuba ufumane ibar elungileyo yokutsala.
Ukutsala imivalo, ekwabizwa ngokuba yimivalo yokutsala, ayisiyiyo eyentliziyo etyhafileyo. Xa umncinci, uhlala usenza inani lokutsala ngokulandelelana ngaphandle kobunzima.
Kodwa emva kweminyaka yokutya iifriji kunye neeburger, kunye neeyure ezinde uhleli phambi kwelaptop yakho, uya kufumanisa ukuba awungekhe uzitsale ngokukhawuleza njengoko ubuqhele ukwenza.
Ngethamsanqa, zininzi iindidi zemivalo yokutsala uqeqesho, imivalo ye-chin-up eyenzelwe ngokukodwa iintlobo ezahlukeneyo zabantu kwizigaba ezahlukeneyo zobomi babo.
Siza kukukhokela kwihlabathi leendlela ezahlukeneyo zokutsala, ukuze wena-xa unako-ube umboniso ngemisipha yomzimba wakho ongasentla!
Oko sixoxa ngako kule post ibanzi:
- 1 Tsala imivalo yomntu wonke
- 2 Olona khetho lubalaseleyo lokutsala
- 3 Eyona nto ibalaseleyo yokuTsala iiBhari eziHlaziyiweyo
- 4 Uyikhetha njani ibar yokutsala?
- 5 Eyona ndawo ibalaseleyo yokuTsala iiBhari ngeenjongo ezahlukeneyo eziHlaziyiweyo
- 5.1 Ibha yokutsala ebalaseleyo ngaphandle kwezikrufu kunye nezoqheliso: Ibha yokutsala yeRucanor yoqeqesho lwamandla
- 5.2 Eyona ndawo iphambili yokuTsala ibha yeSithuba soMnyango: Gxila kuFitness Fitness Doorway Gym Xtreme
- 5.3 Eyona ndawo yokuTsala ibha yodonga: Tsala iBar (Wall Mount)
- 5.4 Eyona ndawo iphambili yokuTsala ibha yokuPhatha: I-Flashing Chin Up Bar
- 5.5 Ibha yokutsala ephezulu kakhulu: VidaXL Power Tower enebhentshi yokuhlala
- 5.6 Eyona ndawo ibalaseleyo yokuTsala ngaphandle: I-Wall yase-Southwall yeNtaba yokuTsala i-Bar eMhlophe
- 5.7 Eyona ndawo iphambili yokuTsala ibha yeCrossfit: I-Tunturi Cross Fit itsalela iBar phezulu
- 5.8 Ibha yokutsala ngeyona ndlela ibalaseleyo yokuBamba ibhegi: Ukubetha kweBhola yoNqonqo lwezeMidlalo kwiBhola yeNtaba ngeBhari yokuTsala
- 6 Eyona mithambo ilungileyo yokutsala ibha
- 7 Ezinye iingcebiso zokutsala ibar yokutsala
Tsala imivalo yomntu wonke
Ke ukuba ucinga ukuba imigoqo yokutsala yenzelwe abantu abancinci ukuba babethe ngamandla, okanye yeyabakhi bomzimba oyingcali, sineendaba ezimnandi zakho.
Ukukhupha imivalo kuza kuzo zonke iimilo kunye nobukhulu kwaye kuye wonke umntu, kubandakanya nesithandwa sehamburger!
Ngokukodwa ngoku sichitha ixesha elininzi ekhaya nangaphandle kunaphandle nasejimini, sinokusebenzisa uqeqesho lwezihlunu olongezelelweyo.
Umbuzo, ewe, nokuba ungasigcina ngokufanelekileyo isixhobo esinjalo ekhaya; Nokuba uhlala encinci, ungakhathazeki, kukho imivalo efanelekileyo yokuthengisa kwigumbi ngalinye.
Ukutsala imivalo kunokongezwa ngokulula kwizixhobo zokuzivocavoca esele unazo ekhaya kwaye zilungele ukufezekisa uqeqesho lwamandla.
Ukutsala imivalo sisixhobo esifanelekileyo sokuqeqesha ii-biceps ezomeleleyo kunye nomqolo owomeleleyo.
Kufuneka sicebise ukuba uqale ubonane nogqirha wakho phambi kokuba uqale ngale nzame yomzimba ibanzi.
Awunyanzelekanga ukuba ube namava njengabadlali abaninzi ababenamabhongo, abathi emva kweminyaka babuyela kwimivalo ngaphandle kokulungiselela ngokufanelekileyo kwaye ngenxa yoko bakrazule umsipha okanye amabini egxalabeni.
Yithathe kuthi kwaye ubeke ukhuseleko lwakho kuqala!
Olona khetho lubalaseleyo lokutsala
Ukukhetha kwam okokuqala kweyona bar ibalaseleyo yokutsala yile I-Rucanor chin-up bar yoqeqesho lwamandla.
Sikhethe le bar yokutsala kuba ibar inokusetyenziswa ngeendlela ezininzi.
Ngokoluvo lwethu, le bar yokutsala yeyona bar ibalaseleyo yokutsala ngaphandle kwezikrufu kunye nezoqheliso, ukuhlangabezana nezona mfuno zisezantsi zomsebenzisi.
Sikhethe le ngenxa yexabiso elikhulu kunye nenyaniso yokuba ilingana nayo yonke iminyango / isakhelo.
Ngendlela elula yokubamba uyayibamba intonga endaweni.
Inani lethu lesi-2 kuluhlu kwakhona linye lixabiso elifanelekileyo, kodwa ngokutsala ngakumbi kumathuba.
Yi Isikhululo sokuTsala esi-5 ngo-1. Ukuzivocavoca kwe-5 kukutsala phezulu, ukunyusa isilevu, ukunyusa, ukunyusa i-tricep kunye nokuhlala phezulu, ke ukuzilolonga okupheleleyo komzimba wakho ophezulu.
Eyona nto ibalaseleyo yokuTsala iiBhari eziHlaziyiweyo
Kweli nqaku sidwelise eyona miqobo yokutsala-phezulu okanye i-chin-up bars kuwe ngokweenjongo ezahlukeneyo ezenzelwe zona.
Ngale ndlela unokwenza ukhetho ekujoliswe kulo kwaye awulahlekelwa lixesha elininzi ukhangela eyona miqobo ibalaseleyo yokutsala okanye eyona bar yokutshixa.
Ukulungiselela lula, sibeke zonke izinto esizithandayo kwisishwankathelo esingezantsi.
Sinezixhobo ezimbalwa ezikhulu kuyo, ezemidlalo ezinomdla kakhulu ezinendawo ethe chatha ekhaya.
Ngaba unodonga lwangaphandle olukhoyo, nikela ingqalelo kule Strongman Tsala ibha yangaphandle!
Ukuba unexesha elingaphezulu, funda uphononongo olubanzi ngemveliso enye kancinci kwinqaku.
| Ibha yokutsala ephezulu okanye ibha ye-chin-up | Imifanekiso |
| Ibha yokutsala ebalaseleyo ngaphandle kwezikrufu kunye nezoqheliso: I-Rucanor chin-up bar yoqeqesho lwamandla | 
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| Eyona mivalo iphucukileyo yeenjongo ezahlukeneyo: Isikhululo sokuTsala esi-5 ngo-1 | 
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| Ibha yokutsala ebalaseleyo kwisakhelo somnyango: Gxila kwiFitness Fitness Doorway Gym Xtreme | 
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| Eyona ndawo ibalaseleyo yokuTsala udonga lodonga: Ukutsala ibha (ukunyuka kodonga) | 
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| Ibha yokutsala ebalaseleyo yesilingi: Ukudanyaza ibha ye-Chin Up | 
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| Eyona nto ibaluleke kakhulu yokuma kwebar: IVidaXL Power Tower enebhentshi yokuhlala | 
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| Eyona ndawo ingaphandle yokutsala ibha: Udonga lwaseSouthwall lonyusa iBar yokuTsala eMhlophe | 
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| Eyona nto ibalulekileyo yokutsala ibha yomnqamlezo: Tunturi Cross Fit Tsala iBar | 
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| Eyona ndawo ibalaseleyo yokuTsala iBar ngePunching Bag Holder: Uloyiso kwezemidlalo Ukubetha Ingxowa Wall Wall ngeTsala-Up Bar | 
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Uyikhetha njani ibar yokutsala?
Kubantu abathanda ukujongwa ukuze bafumane uqeqesho lwamandla, ungaqala ngokuntywila njengenyathelo lokuqala kwibar yokutsala.
Unokuxhoma ibar yokutsala kancinci ezantsi okanye ume endaweni ephezulu.
Emva koko tsala kwi-bar yokutsala kunye neenyawo zakho phantsi kwi-engile enzima ngakumbi.
Iindaba ezimnandi zezokuba iibar zokutsala esiza kuzihlola kweli nqaku ziyahluka, zikuncede ngokuthe chu ukufezekisa iinjongo zakho ngebar efanelekileyo yokutsala.
Iindidi ezintathu zebar yokutsala
Ngokubanzi kukho amaqela amathathu amakhulu okutsala imivalo.
Enye yezona ndawo zithandwayo kakhulu zokutsala yimivalo ye-cantilever yokutsala, engafuneki kwindibano esisigxina kwaye kulula ukuyifaka nokususa emva kokusetyenziswa.
Ezi zihlala zineendlela ezahlukeneyo zokubamba.
Xa uthenga ibar yokutsala ene-cantilevered, qiniseka ukuba uqwalasele ubungakanani bendawo yokutsala ngokunxulumene nobungakanani besakhelo somnyango wakho, ukuze ukhethe ibar yokutsala ngokulingana okuhle.
Emva koko unemivalo yokutsala, efuna ukubhola kunye nomsebenzi wofakelo. Kukho iimodeli onokuzinyusa eluphahleni, eludongeni okanye kwisakhelo somnyango.
Le mivalo yokutsala ihlala isetyenziswa ngabantu abanzima, kodwa ayiphathwayo kwaye iyaphatheka.
Okokugqibela, kukho 'izitishi zamandla okanye iinqaba zombane'.
Ezi zizixhobo ezizimeleyo ezifuna ukubhola okanye ukufakelwa. Oku kuhlala kukuvumela ukuba wenze imithambo emininzi, kodwa kukho iingxaki ezithile.
Udinga indawo ethe kratya kolu hlobo lweebar zokutsala. Banokuxengaxana kancinci ngexesha lokusetyenziswa kuba i-anchorage ngamanye amaxesha ayimiswanga.
Kwaye ubunzima obunzima kakhulu abunakusebenzisa i-chin-up bar.
Yintoni ekufuneka uyazi ngaphambi kokuthenga ibar yokutsala
Kukho izinto ezibalulekileyo ekufuneka uzigcine engqondweni ngaphambi kokuthenga ibar yokutsala. Sizidwelisile apha kuwe.
Ubunzima obukhulu bokulayishwa kwebar
Eyona nto inzima ukuba ibha ingalayishwa, ibar yomelele kukuba.
Khetha ibha elungele ubunzima bakho bangoku kunye ne-20 kg, kuba njengoko usakha izihlunu uya kuthi ufumane ubunzima ngokuhamba kwexesha.
Ngayiphi na imeko, ibha kufuneka ikwazi ukuthwala ubunzima bakho ngexesha loqeqesho ngaphandle kokuwa.
Ukuba ufuna ukwenza kube nzima ngakumbi kuwe, fumana ibha ye-chin-up enokuxhasa ubunzima bakho kunye nobunzima obongezelelekileyo kwivesti yobunzima.
Ukubeka intonga
Kukho inani lokwahluka koku, njengoko sele sibonile ngasentla:
- udonga imvelaphi inyuselwa khona
- ucango olunyusiweyo
- ukukhwela isilingi
- 'izitishi zamandla' ezizimeleyo
- imivalo emnyango ukuba akukho mfuneko yokuba ndawonye
Umahluko ngamnye unezibonelelo zawo. Ibha yokutsala yokutshixa inokuxhasa ubunzima obungaphezulu koko, ngelixa ibar yokutsala engafuneki ukujija inikezela ngokulula kokubanakho ukususa ibha emva kokusetyenziswa.
Eyona ndawo ibalaseleyo yokuTsala iiBhari ngeenjongo ezahlukeneyo eziHlaziyiweyo
Ukukhupha imivalo kuza ngobukhulu obahlukeneyo kunye neemodeli.
Kuxhomekeke kwinto ofuna ukuyenza ngayo kunye nendlela ofuna ukuyenza ngayo okanye onokuyincamathisela ngayo, iya kuba ikakhulu ibaluleke yeyiphi ibar yokutsala ilungele imeko yakho.
Ibha yokutsala ebalaseleyo ngaphandle kwezikrufu kunye nezoqheliso: Ibha yokutsala yeRucanor yoqeqesho lwamandla
Umzekelo, ukuba uhlala kwigumbi apho ungavumelekanga ukukrola kunye nokumba, lo uza kuza ibar yokutsala uqeqesho lwamandla iza luncedo.
Kodwa nokuba awuziva wenza imisebenzi engaqhelekanga okanye ufakelo 'olubethelelwe' ekhayeni lakho, le ntonga lolona khetho lufanelekileyo.
Intonga yimveliso ekumgangatho ophezulu ekulula ukusiphatha. Ibha inobubanzi beesentimitha ezingama-70 kunye nobunzima obukhulu bokuthwala umthwalo obuyi-100 kg.
Kwaye ukuba uthatha isigqibo sokuyisusa (ngokunganyanzelekanga), intonga inokubamba i-130 kg.
Yimveliso elula kwaye efikelelekayo, onokuyenza ngayo imithambo eyahlukeneyo onokuyenza ukuqeqesha umqolo wakho, igxalaba, ingalo kunye nezihlunu ze-abs.
Enkosi ngobungakanani bayo obumbeneyo, unokuyigcina ngokukhawuleza phantsi kwebhedi yakho emva kokuyisebenzisa.
Eyona ndawo iphambili yokuTsala ibha yeSithuba soMnyango: Gxila kuFitness Fitness Doorway Gym Xtreme
Le bar yokutsala ibar yeenjongo ezininzi efanelekileyo kuzo zombini izixhobo zokutyhala kunye nokutsala.
Le ntonga ingena kwimigubasi esemgangathweni phakathi kwe-61-81 cm kwaye isebenza ngendlela ye-lever.
Ungazenzela isigqibo sokuba uqeqesha phi kwaye nini. Nokuba kwigumbi lokulala okanye kwigumbi lokuhlala.
Into eluncedo malunga nale bar ye-chin-up kukuba ungahambisa ukuzilolonga kwakho emgangathweni, kuba ibha ikwabonelela ngethuba lokwenza imithambo yomgangatho.
Ngamafutshane, ngale bar yomeleleyo yokutsala isakhelo somnyango unokwenza uqeqesho olupheleleyo.
Enye ingcebiso enkulu yesakhelo sokutsala isakhelo somnyango, inombolo yethu yesi-2 kuluhlu, sicinga ukuba Isikhululo sokuTsala esi-5 ngo-1.
Ukusebenza ekhaya nokwenza imithambo emi-5 eyahlukeneyo ngamandongomane ngale seti yokuseta. Ngexabiso elifanelekileyo unokwenza ukutsala phezulu, ukutyhala, i-chin ups kunye ne-tricep dips exercises.
Ngenxa yothambiso oluthambileyo lokushenxisa, isakhelo somnyango wakho asizukulimala. Akunyanzelekanga ukuba ugrobhe nayiphi na imingxunya.
Ukuzilolonga kwakho kuqala apha, kanye ekhaya.
Eyona ndawo yokuTsala ibha yodonga: Tsala iBar (Wall Mount)
Ukuba ufuna ukukwazi ukuphakamisa ngaphezu kobunzima bakho, kuya kufuneka ukhethe okuqhotyoshelweyo.
Ukutsala imivalo eqhotyoshelwe ngokusisigxina inokuqhubeka ngakumbi.
Lo Ibha yokutsala eludongeni ngumzekelo ogqibeleleyo webar yokutsala ekhangeleka ngokulula, kodwa inokuthatha kancinci.
Ubunzima bokulayishwa ngama-350 kg. Ngale bar yomgangatho wokuzivocavoca uqeqesha izihlunu zangasemva, i-abs kunye neebiceps.
Ke awunyanzelekanga ukuba uye ejimini, kodwa unokuziqeqesha ngexesha lakho kwaye ngokulula.
Ngenye indlela onokuthi ujonge kuyo Ibar yokuTsala iMidlalo yeGorilla. Umgangatho wale bar ngokungathandabuzekiyo ngumgangatho ophezulu kwaye unokuwulayisha ukuya kuma-350 kg.
Qeqesha izihlunu zakho zangasemva, ii-biceps kunye ne-abs ngale bar ilula, kodwa inemisebenzi emininzi ye-chin-up bar, efanelekileyo ngokufanelekileyo ekunyuseni umlenze.
Intonga inikwa ngezikrufu kunye neeplagi. Uyabona ukuba awunyanzelekanga ukuba uye ejimini ukuze womelele kwaye womelele umzimba.
'Uqeqesho lwesikolo esidala' luyaqhubeka nokukhula ekuthandeni; qeqesha nje ubunzima bomzimba wakho. Ungayixhoma le bar kwindawo efanelekileyo ukuze kungabikho thuba lokukopa.
Eyona ndawo iphambili yokuTsala ibha yokuPhatha: I-Flashing Chin Up Bar
Uqeqesho olusebenzayo lwee-biceps, i-triceps, umqolo kunye nezihlunu zesisu ungaqwalasela i-Flashing Chin up bar.
Intonga yenzelwe ukuxhonywa eluphahleni. Umthamo omkhulu womthwalo yi-150 kg.
Qinisekisa ukuba isilingi apho intonga iya kuxhoma khona inokuxhasa ubunzima bokulayisha intonga kunye nobunzima bakho.
Ibha yokutsala yenziwe ngentsimbi eyomeleleyo, eyomeleleyo ye-50 x 50 mm kwaye ke inokulayishwa ngakumbi.
Ngaba ungathanda ukuba nebar emhlophe yokutsala isilingi?
Umhle lo mhlophe Ibha yezemidlalo ye-Gorilla ye-chin-up yesilingi, ilungele ukuqeqesha izihlunu zangasemva, ii-biceps kunye ne-abs ngokwenza imithambo, ukunyusa kunye nokuphakamisa umlenze.
Umbala omhlophe wenza ukuba ibha ingabonakali kakhulu - ngesiqhelo - isilingi esimhlophe.
Ungayixhoma ngokulula kwigumbi lakho lokuhlala okanye kwigumbi lokulala. Ayisiyonto iphazamisayo.
Le bar inomgangatho wokuzivocavoca kwaye inokulayishwa kungekho ngaphantsi kwama-350 kg.
Ibha yokutsala ephezulu kakhulu: VidaXL Power Tower enebhentshi yokuhlala
Eyona bar ibalaseleyo yokutsala yeyona VidaXL Power Tower.
Ukongeza ekutsaleni phezulu, ungenza iintlobo ezahlukeneyo zokuzilolonga ngesixhobo. Isixhobo senzelwe wonke umntu kwaye sinikezela ngamathuba amaninzi.
Le bar yokutsala imile yomile kwaye iyaziva izinzile ngexesha loqeqesho.
Kuya kufuneka uqiniseke ukuba uhlala ngaphakathi komthwalo omkhulu we-150 kg.
Into eluncedo kukuba unokuhlengahlengisa isixhobo kwiimfuno zakho.
Ngamanyathelo kunye nokubuyela umva okulungelelanisiweyo ungayenza ngokwakho le bar ye-chin-up.
Olunye ukhetho olulungileyo lweeseshoni zemidlalo yasekhaya le Weider Pro Power Tower.
Inqaba eyomeleleyo enemibhobho yesinyithi eqinileyo, egutyungelwe ngemiqamelo efanelekileyo.
Ngesi sixhobo samandla siguquguqukayo ukhetha uqeqesho lwakho ngokusebenzisa imisebenzi eyahlukeneyo yenqaba.
Tsala kwaye unyuse phezulu ngokubamba ngokungaphezulu, kunye nokuphucula iidiphu zakho. Wenza idolo elithe nkqo ngokuthe nkqo liphakama ngale nqaba yamandla, ngenkxaso enkulu.
Ipro Power inesikhundla esiphezulu se-140 kg, sicinga ukuba umlinganiso wexabiso -xabiso ulunge kakhulu.
Eyona ndawo ibalaseleyo yokuTsala ngaphandle: I-Wall yase-Southwall yeNtaba yokuTsala i-Bar eMhlophe
Ibha elungileyo yokuphuma ngaphandle kufuneka ikwazi ukubetha. Ngengqiqo yokuba inokumelana neempembelelo zemozulu.
De Ibar yokutsala yokuTsala eSouthwall lukhetho olulungileyo kolu luhlu.
Ibha yokutsala yenziwe ngentsimbi eqinileyo engenamngxunya kunye nomthwalo we-150 kg.
Intonga kufuneka ifakwe eludongeni, iiplagi zekhonkrithi eziyimfuneko zibonelelwa ngale nto.
Ngale bar imhlophe unokwenza uqeqesho oluninzi, kubandakanya ukomeleza isifuba, umqolo, igxalaba okanye isisu esiswini.
Ewe, le bar yokutsala isebenza kakuhle ngaphakathi.
Ngaba ukhetha ibha yokutsala ngaphandle ehlengahlengiswayo?
Emva koko jonga oku Strongman Tsala ibha yangaphandle isisombululo yangaphandle nge powder ukutyabeka.
Ibha ilungele zonke iimeko zemozulu kwaye inokulayishwa ukuya kwi-250 kg. Ewe unokuyifaka ngaphakathi nangaphakathi.
IPull-Up Bar yangaphandle ilungelelaniswa kwimigama emi-2 - 60 cm okanye 76 cm - ukusuka eludongeni okanye eluphahleni.
Unokwenza i-chin-ups, ukufaka iiringi kunye nokuncipha nayo, unokuncamathisela ii-ab-straps zakho okanye iseti yomsesane- ilunge kakhulu kwaye ilula- ngamathuba amaninzi.
Eyona ndawo iphambili yokuTsala ibha yeCrossfit: I-Tunturi Cross Fit itsalela iBar phezulu
Olona loncedo lukhulu lo mnqamlezo ulungele ukutsala ibha Kungenxa yokuba unezikhundla ezininzi zokubulela kwiziphatho ezahlukeneyo.
Isikhundla ngasinye uqeqesha iqela elithile leemisipha.
Umzekelo, unokukhetha ukuba yeyiphi into oyisebenzisayo ngexesha lokutsala i-burpee, eyahlukileyo kune-chin-up.
I-Tunturi Cross Fit yokuTsala iBar inokufakwa ngokulula eludongeni kwaye ithathe indawo encinci.
Lulongezo olulungileyo kulo lonke useto olufanelekileyo lomnqamlezo.
Ngobunzima obukhulu bokulayishwa obuyi-135 kg, usebenzisa nje ubunzima bomzimba wakho ukwenza imithambo ukuze uqeqeshe umzimba ongasentla owomeleleyo.
Ngaba ungathanda ukongeza ukongeza kule yakho ikhoyo Tunturi RC20 Umnqamlezo weFit Fit Base Rack?
Lo I-Tunturi RC20 yomnqamlezo oLungeleleneyo weBhola yokuKhuphela ibhola Zitsala izibambo onokuzincamathisela ngokulula kwiraki.
Xa usebenzisa ukubambelela endaweni yebha yesiqhelo, awuyi kuqeqesha kuphela imisipha yangasemva kunye nengalo ngokutsala phezulu, kodwa nakwiminwe yakho, izandla kunye neengalo zangaphambili.
Kulungile, akufuneki kujongelwe phantsi uqeqesho olongezelelweyo. Ezi zinto zikhutshelweyo zigqiba ukuzilolonga okunqamlezayo.
Ibha yokutsala ngeyona ndlela ibalaseleyo yokuBamba ibhegi: Ukubetha kweBhola yoNqonqo lwezeMidlalo kwiBhola yeNtaba ngeBhari yokuTsala
Ngaba uyafuna ukuphulukana namandla akho ukongeza ekutsalweni kwakho kwemihla ngemihla kunye nokutyhala phezulu ngokubetha ingxowa yokubetha?
Ngubani ongazithandiyo iimveliso ezininzi!
De Uloyiso kwezemidlalo Ukubetha Ingxowa Wall Wall ngeTsala-Up Bar njengoko, njengoko igama lisitsho, imisebenzi emibini.
Ungazikhupha kwi-bar, kodwa unokuxhoma isikhwama sokubetha kuyo.
Ibha yokutsala ikumgangatho wokuzivocavoca, oko kuthetha ukuba isebenza ngokufanayo kwindawo yokuzivocavoca njengoko isenza ekhaya.
Inkxaso yodonga ayinakusingatha kuphela ubunzima bakho, kodwa inokuphinda ifumane ukubethwa okufunyanwa yingxowa yokubetha.
Owona mthwalo uphezulu yi-100 kg kwaye unikwa ngaphandle kwengxowa yokuhluza. Ukuba ufuna ukuthenga ibhegi yokubetha kwangoko, sicebisa oku kuqinile I-Hanumat 150 cm yokubetha ibhegi Vuliwe.
Olunye ukhetho oluhle kukuba le bar ye-chin-up / yonyusa ibha Incl. Ukubetha ibhegi isiqinisekiso.
Ungayiphatha ibha ubuninzi be-100 kg. irhafu, gcinani engqondweni.
Ubude betyathanga kwisingxobo sokubetha yi-13 cm. kwaye ibhar yenziwe ngomgubo omnyama wawutyabeka ngentsimbi. Indibano ilula kwaye iza nencwadana.
Eyona mithambo ilungileyo yokutsala ibha
Unokucinga ukuba kukho iindidi ezincinci kwimithambo enebar yokutsala. Nangona kunjalo, unokwenza okungaphezulu nje kokuqalisa 'umgangatho'.
Apha ngezantsi kukho imithambo oza kuzicela umngeni kuyo, okanye ubukele eli nqaku linomdla ukusuka kwiMenshealth:
Tsala ibhavu phezulu
Lo msebenzi ugxininisa ukuqeqesha ii-biceps. Lo msebenzi ulungile ukuqala kwawo kuba obu buchule kulula ukuba bufundwe.
Into ekufuneka uyenzile kukubamba ibha ngesandla (kunye nezibilini zezandla zakho ezijongene nomzimba wakho) kumgama omncinci kancinci kunobubanzi begxalaba lakho.
Emva koko tsala phezulu kwaye uzame ukuphakamisa izihlunu zesifuba.
Ukuwela iinyawo zakho kugcina umzimba wakho uthe cwaka kangangoko kwaye onke amandla kunye namandla ayathathwa ezingalweni.
Tsala ubambe ngokubanzi
Yandisa umgama phakathi kweengalo, ukuze udlule emagxeni, vumela izihlunu ezibanzi zangasemva zenze umsebenzi.
Bamba ibha ngokubamba ngokugqithileyo (kunye nezandla zakho zangaphandle zijonge emzimbeni wakho) kwaye uzitsale kude kube yinto yakho yokudlula ibha.
Uyaqhubeka ngokuzithoba kancinci kwaye uphinde umthambo. Ngale nto uqeqesha kungekuphela iingalo, kodwa nezihlunu zangasemva.
Kuqhwatywa izandla phezulu
Lo msebenzi wenzelwe xa uhambele phambili kancinane.
Igama lomthambo lithi konke, kuya kufuneka uqhwabe izandla ngexesha lokutsala kwaye uhambe umgama omncinci kunotsalo oqhelekileyo.
Ukongeza kumandla, ufuna ukulungelelaniswa okuhle kunye nedosi efanelekileyo yokuqhuma kulo msebenzi.
Kukulungele ukuqala lo msebenzi ngokubamba kancinci ukuqeqesha ukudubula ngaphambi kokuba uyeke ibha.
Uyazikhupha kwaye utyhalele phezulu kancinci ukuze wenze umzuzwana xa uqala ukubetha.
Ziqhelanise nale nto kakuhle ngokubamba kancinci kuqala. Ngale ndlela izandla zisondelelene kwaye unokuqhubeka ngokuqhwaba izandla.
Emva kwexesha ungazisasaza iingalo ngakumbi nangakumbi xa usiya usiba ngcono kulolongezo lomthambo.
Tsala emva kwentamo
Lo msebenzi uqeqesha amagxa nangaphakathi ngasemva. Bamba ibha ngokubamba ngokubanzi.
Ngelixa utsala phezulu, yisa intloko yakho phambili ukuze ibha iwele entanyeni.
Uzitsalela ngasemva kwentloko yakho kwaye ayisiyiyo yonke indlela enyukayo ukuya emagxeni.
Ezinye iingcebiso zokutsala ibar yokutsala
Into ofuna ukuyifezekisa ngale mithambo yingalo eyomeleleyo kunye nezihlunu zangasemva.
Ukufezekisa iziphumo eziphezulu, kubalulekile ukuba wenze umthambo ngamnye ngendlela elawulwayo kunye nokuzola. Ngale ndlela uxinzelelo kwimisipha luhanjiswa ngokulinganayo.
Ukuba ngaxa lithile ubanobuchule bokutsala kwaye ubunzima bomzimba wakho kulula kakhulu ukubunyusa, ungasoloko ukongeza ubunzima ngendlela yesinxibo sobunzima okanye iintsimbi ezinyaweni zakho.
Kananjalo jonga ukusebenzisa iigloves ukuze ubambe bhetele xa kukho imfuneko. Eyona nto ibhetele ukubambelela kwakho kwibar, kokukhona unokuzitsala unyuke.
Apha uyakufumana oku kunye nokunye okwenziweyo kokuzilolonga kwebar okwenziweyo:
Uqeqesho 'lweSikolo esiDala' somzimba owomeleleyo
Ukusebenza esikolweni esidala kunye ne-crossfit, kodwa gcina umzimba wakho kakuhle ngokuqeqeshwa kwekhaya kwansuku zonke kuya kusanda.
Ngakumbi nangakumbi iimbaleki ezingabunanzi ubunzima kunye noqeqesho 'kuphela' ubunzima bomzimba wazo.
Emva kwayo yonke loo nto, iimvavanyo zibonisa ukuba uninzi 'lwezihlunu kunye neendawo zokugcina amandla', emva kweminyaka yoqeqesho kwindawo yokuzivocavoca, ngamanye amaxesha ayinakukwazi nokukhwela phezu kodonga. Bahlala bengenamandla ngokwaneleyo ukwenza izihlandlo ezimbalwa zokutsala!
Isizukulwana esitsha seembaleki zasekhaya sikhangela 'amandla okwenyani' ngokusebenzisa 'ukubuyela ekusebenzeni kwesikolo esidala'.
Njengokuba iimbethi manqindi zihlala zisenza, cinga nje ngeqhawe lethu lesikolo esidala, umlo wamanqindi 'Rocky Balboa' (USylvester Stallone).
Yintoni injongo yokutsala phezulu?
Ukutsala yenye yezona mithambo zisebenzayo zomeleza izihlunu zangasemva. Ukutsala kusebenza kwezi zihlunu zomqolo zilandelayo:
- ILatissimus Dorsi: Esona sihlunu sikhulu somqolo ongaphezulu esibaleka ukusuka embindini ukuya ngapha kwekhwapha kunye negxalaba.
- trapeziusKubekwe entanyeni ukuya kumagxa omabini.
Ngaba iibar zokutsala zinceda ukwakha izihlunu?
Ukutsala kusebenza phantse kuyo yonke imisipha emzimbeni wakho ongaphezulu, ngakumbi umva wakho, yiyo loo nto kusisixhobo esitshisayo.
Ngokutshintsha ukubambelela kwakho, okanye ukuphakama kwebar yakho, unokujolisa kwezinye izihlunu ezilahlekileyo ekutsaleni komgangatho.
Kukuphi okungcono, ukutsala okanye ukunyusa isilevu?
Ukulungiselela i-chin-ups, bamba ibha iintende zakho zijongane nawe kunye nokutsala, bamba ibha kunye neentende zakho zijonge kude kuwe.
Ngenxa yoko, i-chin-ups isebenza ngcono kwimisipha ephambi komzimba wakho, ezinje ngee-biceps zakho kunye nesifuba, ngelixa ukutsala kusebenza ngakumbi kwimisipha yakho yasemva nasemagxeni.
Kungakuhle ukusebenzisa iigloves zokomelela xa utsala ibha yesilevu. Apha sinayo ezona glavu zomzimba zilungileyo xa usithi krwaqu beka.
