Bodibar - ntoni na? Uqheliso lomsebenzi bodibarom

Bodibar - ntoni na? Umele generic izixhobo zemidlalo - stick zemithambo, elizifumana isicelo ngokubanzi kwi aerobics ngamandla. Eminye imizekelo kwahluka bodibarov ubunzima ezahlukeneyo, nto leyo kube lula abakhethwa ngokwesikhokelo umbala notation neziphelo zemidlalo projectile. Bodibary advantageously ezenziwe ngentsimbi, nto leyo sigqunywe amnandi ethambileyo, ukuba izinto kwebala.

Amancedo engqesho kunye projectile

Bodibar - yintoni na kwaye yintoni na ukusetyenziswa kwalo? Bodibar enyanisweni yinto gqith oluyimpumelelo barbells kunye dumbbells. Le kuyi iphumelela kuphela xa kukho imfuneko yokuba enze uqeqesho amandla, kodwa nako ulwabiwo efanelekileyo, nto leyo eyenza kube enye sixhobo ngeendlela ezahlukahlukeneyo ukuba bayafaneleka.

Xa sithetha parameters bodibarov, ubude bawo-avareji malunga ne-120 cm. Ngokumayela ubunzima, loo iyahluka ku ezahlukene 3-8 kg, kwaye kufuneka zikhethwe ngokusekelwe iqondo fitness womdlali.

Zuza izixhobo zemidlalo ekhoyo okwangoku phantse kuzo zonke ivenkile yezemidlalo. Kulo mzekelo, kufanelekile kokubini kwabasaqalayo kwaye abanolwazi, iimbaleki phambili.

Kutheni lukhethe bodibar ukuba bayafaneleka?

Nangona uyilo kunokuba artless bodibar iqashiso ezahlukeneyo yonke kokufaneleka. Izinto eziluncedo ephambili lo mshini kwindawo yokuqala kufuneka ziphawuliwe:

• ukugcinwa obutofotofo kakhulu projectile xa kuthelekiswa dumbbells efanayo okanye barbells, nto leyo amaxesha oqeqesho kakuhle;
• nokuba distribution ubunzima kulo lonke ubude iqokobhe;
• compactness kunye nemilinganiselo ezincinane ngokubanzi;
• ukukwazi ukwenza kuluhlu olubanzi loqheliso lomsebenzi ukwakha izihlunu niwuzalise kukungabikho komsebenzi kwi ukuphila umzimba;
• ixabiso eliphantsi kunye nokufumaneka;

Uqheliso lomsebenzi bodibarom ejoliswe ikakhulu ekuphuculeni amanani: ukuma, cinezela esifubeni, ezinqeni ndawo. Rhoqo umthambo bodibarom ukukhuthaza ekubhobhozeni ngokukhawuleza umzimba, ukufumana ithoni dystrophy.

Ziziphi iingenelo ukuya bodibarom eklasini?

Ngenxa ekukhetheni izifundo ezifanelekileyo zoqeqesho kwaye khetha qhinga unyango oluchanekileyo kunye lo mshini, ungenza ngokukhawuleza ukunyenyisa imilo naliphi na ilungu lomzimba indlebe. Okwangoku uzilolonga bodibarom ngokuya kwanda phakathi abafazi abakhulu, nto leyo kunzima kakhulu ngakumbi ukugcina ulwandlalo enomtsalane amanani alo.

uqeqesho imithetho nge bodibarom

Ngaphambi kokuba udlulele kwisicelo ngayo lo mshini, kufuneka baqonde imigaqo esisiseko lokusetyenziswa yayo efanelekileyo. Undoqo ukuya ukuzilolonga eyiyo bodibarom na isicelo umgaqo lokonyuka chu ke isantya kunye nenani kophindo.

Kungakhathaliseki ukuba inqanaba uqeqesho, kuyimfuneko ukwenza i avareji malunga ne-20 kophindo unyango nganye. Ukusebenzisa 2-3 kubabekela umthambo ngamnye kufuneka ngokuthe ukwandisa inani kophindo.

Uqheliso ukuba emva

Kuba apho uqeqesho bodibar esifanelekileyo? Ukuzilolonga inkqubo qethe eyenzelwe ukomeleza izihlunu umva, kuba ebulela olusebenzayo ngokwenene ukusetyenziswa lo mshini. Yisebenzise ixesha elifutshane kubuyisela imisipha ilizwi. Kwanele ukuba ukhethe ngokuchanekileyo kunye nomthwalo nokwenza rhoqo imithambo ezilula.

Kuba uqeqesho emva ne bodibarom kufuneka ubeke iinyawo zakho zamagxa-ububanzi ngaphandle, ugobe amadolo kancinane, siqonde izixhobo zemidlalo ngezandla zozibini emancamini nokwenza kule ndawo ngobunono oluthambekileyo phambili ukuze iingalo ejinga phambi komzimba. Wumbe izandla ephethe bodibar imfuneko de umqeqeshi akayi kuba kwinqanaba amaqatha. Kulo mzekelo, ngasemva kufuneka zigcinwe kwindawo kwinqanaba eliphezulu.

Uqheliso for iingalo namagxa

Kukho iqela lemisebenzi olusebenzayo uqeqesho kwizihlunu kwindawo igxalaba, neya kuthi yenze bodibar. Yintoni na? Isiseko olo qeqesho usinga cofa mshini. Ukuqeqesha izihlunu umbhinqo igxalaba usebenzisa bodibara imfuneko kukwamkela izixhobo zemidlalo izandla zamagxa-ububanzi ngaphandle, eguqa iingalo zakho nokucofa bar esifubeni sakho. Ilandelwa ngokuthe ngokuvusa iqokobhe phezu kwentloko yakhe, eqondisa ngokupheleleyo iingalo zakho. Eyiyo ukuze uqeqesho emagxeni imithambo ezinjalo kuphela lo mshini ukulibaziseka phezu kwentloko yakhe imizuzwana embalwa lonke ixesha uzama.

Ukuqeqesha i izo- usebenzisa bodibara ngokwaneleyo ndibambelela bar wokutyhalela ngaphandle, buthi iingalo ukuya umzimba enze iingalo flexion-ukwandiswa kwi iingalo, bawurhuqa umqeqeshi esifubeni sakho. Ngexesha lo msebenzi, kuyafuneka ukuba agcine kwinqanaba eliphezulu, oluzinzileyo omzimba, ithwele inkoliso umthwalo izihlunu iingalo.

Yintoni bodibar, ukuba akukho namnye isixhobo umthambo kakhulu olunesiphumo esineendidi Amazing? Ukuze prime kule ndawo, kufuneka amkele lo mshini kwepali zombini izandla zamagxa-ububanzi ngaphandle, ngoko ngokucothayo ukuthoba iingalo emacaleni enu, ngoko ngokucotha kukufukuka kwinqanaba esifubeni.

Uqheliso for ezinqeni

Ekhule, nemiphumo oqaphelekayo anganika bodibarom ezibanzi. Yenza imithambo nge lo mshini kufuna indawo echanekileyo apho iinyawo ibekwe nobubanzi kwamagxa. Kulo mzekelo kuqhutyelwa ezintendeni bodibar wawabeka ezizibeni zamagxa. Kwesi sikhundla, wenza enesingqi, squats nzulu kunye inqanaba emva liphezulu nomzimba ethile phambili ezinqinileyo.

Amaxesha amaninzi ukuqeqesha ezimpundwini kunye bodibarom ukusebenzisa kokuhlaselwa ekuthiwa-, apho iinyawo ezidityaniswe kunye, yaye umqeqeshi obanjelwe emagxeni izandla zakhe phezu imiphetho. Kwesi sikhundla, wemka khosi wenza ukuhlaselwa kunye nemilenze tye. I-engile ngokugoba amadolo kufuneka ube malunga ^90.

press drill

Kuba yokuqeqesha kwizihlunu zesisu kufuneka zigcinwe ezandleni bodibar, intloko bar emva kwentloko yakho. Ukusuka elele isikhundla umzimba kangangoko kunokwenzeka zabalekela ugobe amadolo. izindlu esisesinye kwindawo yokuqala. Ukuze nzima Amazing eziliqela kunye bodibarom kwaye unike izihlunu zakho umthwalo, oko kuyimfuneko ukwenza zonke iintshukumo ezifanayo, itshayelwe imilenze baphele emhlabeni malunga 45 ^o.

Uqheliso kuba iinyawo

Njengoko yaziwa, ukuba izihlunu umlenze ukunceda squats ithoni. ukuphunyezwa kunye bodibarom njengoko ezinobuzaza kakhulu ukuphucula iziphumo loqeqesho.

bodibara Application xa esenza squats kwenza kube lula ukusebenzisa pump kwezihlunu femoral leyo kuyingxaki. Ukuze wenze oku, uthabathe indawo uvaleke, ushukumisa umzimba ukuya kwicala elinye. Ngeenyawo, nto leyo yaba ngaphezulu, ilungelana bodibar. Ukubamba exerciser ngesandla, kuyimfuneko ekukhuliseni umlenze phezulu, abahluza izihlunu womlenze, kwaye uzama ukuba agobe amadolo akho.

Ngenxa yoko,

Bodibar - ntoni na? Loo kuyi njengoko bodibar, sisixhobo efanelekileyo lokwenza uxhathiso uqeqesho. izixhobo Imidlalo kwenza nje kuphela ukwandisa amandla kwezihlunu, kodwa ukuphuhlisa né, unyamezelo, nolungelelaniso. Rhoqo ukwenza imithambo kunye bodibarom, ungenza ngokukhawuleza ukuphucula ukuma yakho, kwezihlunu ekhokelayo, ukuncipha.

Okwangoku kukho ezininzi enkulu olulandelenayo usebenzisa bodibara. Ngoko ke, ngaphambi kokuqhubeka imisebenzi ethile, oko kuyimfuneko ukuchaza injongo yoqeqesho.