Bodibar - kuyini? Bonisa nge bodibarom

Bodibar - kuyini? Limelela ejwayelekile yezemidlalo - induku Gymnastic, okuyinto uthola isicelo ebanzi ku-aerobics amandla. Abanye onobuhle kuhluke bodibarov izinsimbi ezahlukene, okungase kunqunywe kalula ngokuvumelana umbala notation ezemidlalo projectile eziyimpumelelo. Bodibary advantageously ezenziwe ngensimbi, okuyinto imbozwe ezimnandi elithambile, uma uyithinta impahla.

Izinzuzo umsebenzi ne projectile

Bodibar - kuyini futhi yini ukusetshenziswa kwawo? Bodibar eqinisweni iyinhlangano hybrid ngempumelelo barbells futhi dumbbells. Lolu Simulator kuyinto ngempumelelo hhayi kuphela isidingo ukwenza ukuqeqeshwa amandla, kodwa futhi ungaba nekulinganiswa ekahle, okwenza kube omunye ithuluzi enemisebenzi kakhulu sokufaneleka.

Uma sikhuluma imingcele bodibarov, ubude bazo isilinganiso imayelana 120 cm. Mayelana ngesisindo, luyehluka in the uhla 3-8 kg, futhi kufanele kukhethwe ngesisekelo degree of ukuqina we umsubathi.

Zuza imishini ezemidlalo okwamanje lutholakala cishe njalo esitolo kwezemidlalo. Kulokhu, kuba ezifanele kokubili Wabasaqalayo futhi ongumakadebona, abasubathi eziphambili.

Kungani kufanele ukhethe ke bodibar sokufaneleka?

Naphezu design kunalokho artless bodibar ezahlukene eziningi lonke sinesisindo. Izinzuzo esemqoka lo mshini kwasekuqaleni kufanele ezigqanyisiwe:

• nokugcinwa ukhululekile ngaphezulu projectile ziqhathaniswa dumbbells efanayo noma barbells, okuholela izikhathi ukuqeqeshwa ziphumelela;
• ngisho isisindo ukusatshalaliswa phezu obuphelele lonke igobolondo;
• compactness nobungako encane jikelele;
• ikhono ukwenza ehlukahlukene yasakazwa umzimba ukwakha imisipha nigcwalise zingenzi lutho olunyakazisa ngesikhathi ukuphila umzimba;
• eziphansi nokutholakala;

Bonisa nge bodibarom okuhloswe ngokuyinhloko at ekuthuthukiseni izibalo: ukuma, esifubeni cindezela, izibunu ndawo. Avamile umsebenzi bodibarom ukukhuthaza osenyameni okusheshayo isisindo okweqile, yokufuna ithoni kwemisipha.

Ziyini izinzuzo kuya bodibarom ekilasini?

Ngenxa yokukhetha izinhlelo ezifanele ukuqeqeshwa bese ukhetha lesifanele ukwelashwa isu ne Simulator, ungakwazi masinyane ulungise ukuma noma iyiphi ingxenye yomzimba. Okwamanje ukuqeqesha nge bodibarom sekuthandwa kakhulu phakathi kwabesifazane amadala, okuyinto okunzima kakhulu ukulondoloza uhlaka ezikhangayo izibalo lalo.

Kubaluleka ukuzilolonga bodibarom

Ngaphambi kokuthi udlulele ngokoqobo Simulator, kumelwe uqonde izimiso eziyisisekelo ukusetshenziswa yayo efanele. Isihluthulelo i Amazing ngempumelelo nge bodibarom kuyinto isicelo isimiso ukwanda kancane kancane Tempo futhi inani ezinikezwa.

Kungakhathaliseki izinga lokuqeqeshwa, kubalulekile ukwenza isilinganiso mayelana 20 ezinikezwa ukwelashwa ngalinye. Ukusebenzisa 2-3 amasethi for umsebenzi ngamunye kufanele kancane kancane ukwandisa inani ezinikezwa.

Bonisa umhlane

Ngoba yikuphi ukuqeqeshwa kuyinto bodibar efanelekayo? Ukuzivocavoca Uhlelo ukuqina kuklanyelwe ukuqinisa imisipha emuva, kukhona Sibonga ephumelela ngempela ukuba ukusetshenziswa Simulator. Yisebenzise isikhathi esifushane abuyise izicubu ithoni. Engingakusho nje kahle ukhethe nomthwalo enze njalo umzimba ezilula.

Ukuze ukuqeqeshwa emuva nge bodibarom kudingeka nibeke izinyawo zenu ehlombe-ububanzi ngaphandle, amadolo kancane bent, baqonde imishini ezemidlalo ngezandla zombili phezu imiphetho kanye ukwenza kulesi sikhundla ngobumnene atshekile phambili ukuze izingalo uhlanganyela phambi emzimbeni. Tipping izandla ubambe bodibar kunesidingo kuze umqeqeshi ngeke ezingeni iqakala. Kulokhu, ngemuva kufanele igcinwe ukuze esiphezulu ezingeni isikhundla.

Umzimba for izingalo namahlombe

Kunezindlela eziningana umzimba eliphumelelayo imisipha ukuqeqeshwa endaweni ehlombe, okuyinto bazocula bodibar. Kuyini lokhu? Ngesisekelo ukuqeqeshwa okunjalo kuba phezulu cindezela Simulator. Ukuqeqesha imisipha kwebhande ehlombe usebenzisa bodibara isidingo bamukele imishini ezemidlalo izandla ehlombe-ububanzi ngaphandle, eguqa izindololwane zakho bese ucindezela ibha nesifuba. Kulandele kancane kancane ukhulisa igobolondo phezu kwekhanda lakhe, eqondisa ngokugcwele izindololwane zakho. Eliphumelelayo ukuqeqeshwa emahlombe izivivinyo ezifana kukhona kuphela ukubambezeleka Simulator phezu kwekhanda lakhe imizuzwana embalwa njalo uzama.

Ukuqeqesha biceps usebenzisa bodibara ngokwanele ukuba ukuyona ibha nezintende zezandla kwangaphandle, Cindezela izindololwane emzimbeni futhi enze flexion-isandiso izingalo ngesikhathi izindololwane, edonsa Umqeqeshi nesifuba. Phakathi umsebenzi, kubalulekile ukuba ahlale enezinga esiphezulu, ezinzile isikhundla umzimba, bephethe kakhulu umthwalo imisipha izingalo.

Kuyini bodibar, uma kungesiyo eyodwa ephumelela kunazo imishini umsebenzi okwesikhathi triceps Amazing? Ukuze prime kule ndawo, kumele amukele Simulator oluvundlile ngezandla zombili ehlombe-ububanzi ngaphandle ke kancane ukwehlisa Izandla emaceleni yakho, bese kancane ephakama esifubeni ezingeni.

Umzimba for izibunu

Indlela esheshayo, nomphumela obonakalayo anganika bodibarom ezimfushane. Ukwenza ukuzivocavoca ne Simulator idinga indawo efanele lapho izinyawo isethwe ububanzi emahlombe. Kulokhu agcinwe kule izintende bodibar emahlombe. Kulesi isikhundla, kwenziwa Rhythmic, squats ezijulile ephezulu ezingeni emuva futhi abanye emzimbeni phambili mafutha.

Ngokuvamile ukuqeqesha izibunu nge bodibarom ukusebenzisa ukuhlaselwa okuthiwa, lapho izinyawo axhunyiwe ndawonye, futhi lo mqeqeshi Kunenkolelo emahlombe izandla phezu emaphethelweni. Kulesi sikhundla, ukuhlaselwa yanjalo wenziwa kwesokunxele nasemilenzeni kwesokudla. I engela eguqa ngamadolo kufanele ibe mayelana ^90.

Ukugubha cindezela

Ukuze ukuqeqesha imisipha besisu kufanele igcinwe ezandleni bodibar, inhloko ibha ngaphansi kwekhanda. Kusukela amanga isikhundla umzimba ngangokunokwenzeka off ngase amadolo insaliwe. izindlu Eminye kwindawo kokuqala. Okwenza ukuba Amazing eziningana nge bodibarom futhi unike imisipha yakho kubangele umthwalo owengeziwe, kubalulekile ukwenza zonke izenzo ezifanayo, wahlasela imilenze phansi mayelana 45 ^o.

Bonisa ngokuba izinyawo

Njengoba yaziwa, kubangele imisipha umlenze ukusiza ithoni squats. ukuqaliswa zabo bodibarom njengoba yezinkinga kungaba ngokuphawulekayo ngcono imiphumela ukuqeqeshwa.

Isicelo bodibara lapho enza squats kwenza kube nokwenzeka ukuba usebenzise femoral imisipha futha okuyinto kuyinkinga. Ukuze wenze lokhu, thatha isikhundla ezithandwa, ezihambayo umzimba nganxanye. Ngezinyawo, owawusendaweni phezulu, it ufaneleka bodibar. Sibambe exerciser uhlangothi, kubalulekile ukukhulisa umlenze up, ukunwebeka kwemisipha imisipha senyonga nokuzama hhayi ukuguqa yakho.

Ngenxa yalokho,

Bodibar - kuyini? a Simulator okunjalo njengoba bodibar, buyindlela enhle yokwenza ukuqeqeshwa ukumelana. imishini Ezemidlalo kwenza kube nokwenzeka hhayi kuphela ukwandisa amandla kwemisipha, kodwa futhi ukuthuthukisa ikhono lobubhalo, ukukhuthazela, ukubambisana. Ngokwenza njalo umzimba bodibarom, ungakwazi ngokushesha ukuthuthukisa ukuma yakho, phambili imisipha ithoni, ulahlekelwe isisindo.

Okwamanje kukhona uhla elikhulu umzimba usebenzisa bodibara. Ngakho-ke, ngaphambi kokuqhubeka imisebenzi ethize, kubalulekile ukuchaza ngenhloso yokuqeqesha.