fitness medicine ball ball nibikoresho bikomeye byumupira ukomoka mumahugurwa ya kera yo gusubiza mu buzima busanzwe. Mu bihe bya none, byahindutse ibikoresho byinshi - ibikoresho bikora bihuza imyitozo yimbaraga, kongera ingufu ziturika, hamwe namahugurwa yibanze yo gutuza, akoreshwa cyane mumikino ngororamubiri, ibigo nderabuzima, hamwe namahugurwa yamakipe yabigize umwuga. Ibintu byingenzi biranga harimo "no gukwirakwiza uburemere, ibikoresho bikomeye / byoroshye ibikoresho, kandi bitari - byoroshye cyangwa hasi - ibintu byoroshye," kubitandukanya nu mipira yinkuta hamwe na "rebaux." Nibisanzwe byerekana "guhuza uburemere - kubyara no kubyara imbaraga" muri sisitemu yimyitozo ngororamubiri.
Umwanya Wibanze Mubikoresho bya Fitness
"Guhuza Ibikoresho Byibanze" kubwimbaraga namahugurwa yimikorere
Kuzuza icyuho cyibikoresho:Bishyizwe hagati ya dumbbells / barbells na kettlebells / imipira yurukuta, ifite imbaraga zombi - kubaka inyubako zamahugurwa aremereye hamwe nagaciro kamahugurwa yimikorere yingufu zikoreshwa. Ikora nkumuhuza wingenzi mukubaka "imbaraga + fitness" sisitemu yimyitozo yuzuye.
Gusimburwa muburyo bwumwuga:"Non - ingaruka zoroshye" uburyo bwo guhugura imipira yubuvuzi bukomeye nuburyo bwihariye bwo kunoza ingufu ziturika. Mu myitozo yamakipe yabigize umwuga hamwe namahugurwa ya CrossFit yateye imbere, imiterere yacyo ihwanye niy'ibisumizi bya squat hamwe na kanda y'intebe, bituma iba ikimenyetso cyingenzi gitandukanya "imyitozo isanzwe" n "imyitozo y'umwuga."
"Ibikoresho Byibanze Byose" Bihuza Amatsinda Yabakoresha
Gupfukirana Inzego zose zisabwa:Kuva "hasi - imyitozo ngororamubiri yo gusubiza mu buzima" abaturage basubiza mu buzima busanzwe, "gutangiza imbaraga z'ibanze" kubatangiye, kugeza "gutakaza ibinure no gushiraho umubiri" kubakoresha muri rusange no "kongera ingufu ziturika" kubakinnyi babigize umwuga, imipira yubuvuzi igera ku - ihindagurika ryabaturage binyuze muburemere no kugenda, hamwe na rusange birenze ibikoresho byinshi byumwuga.
Umusaraba - Iboneza ry'ibanze:Bikora neza muri siporo, ibigo ngororamuco, amazu, hanze, hamwe nibindi bintu, ni bisanzwe byerekana "imyitozo ngororamubiri yoroshye" na "byinshi - imyitozo ngororamubiri". Irashyizwe hamwe na mate yoga hamwe na dibbell yoroheje nk "ibikoresho bitatu byambere byimyitozo yo murugo."
"Dual Core Carrier" yo gusubiza mu buzima busanzwe no guhugura
Imiterere yibanze mu gusubiza mu buzima busanzwe:Imipira yoroheje yubuvuzi, irimo "uburemere bugenzurwa, ingaruka nke, nigikorwa cyoroshye," byahindutse "ibikoresho bisanzwe" mumahugurwa yo gusubiza mu buzima busanzwe. Bakora nk'ikiraro gihuza "gusubiza mu buzima busanzwe" na "ubuzima bwiza bwa buri munsi," bifasha abaturage gusubiza mu buzima busanzwe buhoro buhoro imikorere ya moteri.
Imiterere y'ibanze mu mahugurwa:Mu myitozo yimbaraga, imipira yubuvuzi yinjira - ibikoresho byo murwego rwa "compound compound generation modes"; mumahugurwa ya fitness, nibikoresho byibanze by "imyitozo yingirakamaro." Imiterere yabo isa n "" modules yibanze mubikoresho byimyitozo ngororamubiri, "ishobora guhuzwa nibindi bikoresho (nk'agasanduku gasimbuka, imirwanyasuri) kugirango yongere imyitozo.
Ibicuruzwa bisobanura
Imiterere shingiro & Ibyingenzi
| Ubwoko bwibikoresho | Ibiranga ingenzi | Gusaba |
| Umupira ukomeye | Igice cyo hanze: reberi, PVC, cyangwa uruhu; Kuzuza: guta ibyuma / uburemere bwa sima; Imiterere ikomeye, itari - yoroheje, uburemere bwinshi | Imbaraga zamahugurwa, imyitozo yingaruka ziturika, imyitozo yabakinnyi babigize umwuga |
| Umupira woroshye | Igice cyo hanze: igitambaro cya nylon cyangwa reberi ya elastike; Kuzuza: fibre ya rubber / fibre fibre; Imiterere yoroshye, gusubiramo gato | Amahugurwa yo gusubiza mu buzima busanzwe, gutangira abitangira, amahugurwa yibanze yo gutuza |
| Umupira wubuvuzi | Ibikoresho bya reberi; Ntibishobora guhindura ubukana; Uburemere bworoshye (1-3kg) | Amahugurwa aringaniza, amahugurwa yo guhuza, abana / ubuzima bwiza |
Agaciro Amahugurwa
Imbaraga & Guturika Imbaraga
Amahugurwa yimitsi ivanze:Binyuze mu myitozo nkimashini yumupira wumupira, gukubita umupira, hamwe no gukora imyitozo iruta ibikoresho byitaruye.
Imbaraga ziturika:"Non {0}
Ubushobozi bukomeye & Ubushobozi bwo kugenzura umubiri
Amahugurwa yibanze yo kurwanya:Imyitozo nkimipira yumupira wubuvuzi, impinduramatwara yu Burusiya, hamwe n’ikiraro cyambukiranya umuhanda byongera umuvuduko wo kurwanya imitsi yibanze binyuze mu kwikorera ibiro, gushimangira ikibuno, inda, n’inyuma y’imbere, no kunoza igihagararo.
Kuringaniza & Guhuza Amahugurwa:Imyitozo nkimwe - umupira wamaguru wamaguru gutera / gufata no guhagarara kuzunguruka bisaba gukomeza kuringaniza umubiri no kugenzura inzira yumupira, kongera imbaraga mumitsi no guhuza umubiri.
Amahugurwa yo gusubiza mu buzima busanzwe & Intangiriro y'imbaraga
Hasi - Ingaruka zo gusubiza mu buzima busanzwe:Imipira yimiti yoroheje ifite uburemere bushobora kugenzurwa hamwe nuburyo bworoshye birashobora gukoreshwa mumahugurwa yo gusubiza mu buzima busanzwe nyuma yimvune zifatika cyangwa imitsi, bifasha kugarura imbaraga imitsi no kugenda hamwe.
Intangiriro - Inshuti:Ibipimo bikungahaye cyane hamwe ningorabahizi zigenda zemerera abitangira kwiga uburyo bwibanze bwo kubyara imbaraga ziremereye binyuze muburyo bworoshye bwo guta / gufata no guterura, kwirinda ibikomere biterwa no kugenda nabi.
Imikorere ya Cardiorespiratory
Guhuza na High - Intera Intera:Imyitozo yumupira wubuvuzi irashobora kwinjizwa muburyo bwa HIIT, kwiyongera byihuse byumutima ukoresheje imbaraga zingirakamaro . 20 iminota yimyitozo ihwanye na calorie yo gukoresha iminota 40 yo kwiruka, ifasha gutakaza amavuta.
Guhinga kwihangana: Amahugurwa arambye yumupira wumuzunguruko bisaba kwihanganira imitsi no kwihanganira umutima; maremare - imyitozo yigihembwe irashobora kuzamura cyane ububiko bwimyitozo ngororamubiri.
Imikino ngororamubiri:
Ibikoresho bisanzwe muri zone zinguvu, ahakorerwa imyitozo, hamwe na sitidiyo yimyitozo yumuntu ku giti cye, ibereye amasomo yitsinda, imwe - kuri - imyitozo imwe yumuntu ku giti cye, n'amahugurwa yigenga.
Ibigo ngororamuco:
Igikoresho cyo gusubiza mu buzima busanzwe uburyo bwo kuvura no kohereza - gukira, gukoreshwa mu kuzamura buhoro buhoro imbaraga z imitsi n'imikorere ihuriweho.
Amahugurwa y'umwuga:
Ibikoresho byihariye byamahugurwa yamakipe ya siporo, yibasira imbaraga ziturika, guhuza, no kuzamura imikorere ya siporo.
Imyitozo yo murugo:
Ingano yoroheje, ntabwo ikeneye ibibanza bigoye, ibereye ntoya - imyitozo yingufu zumwanya no kunoza imyitozo; ikora nka "ibikoresho - ibikoresho byubundi buryo bukoreshwa" kugirango ubeho neza murugo.
Inyungu Zibanze
1. Multi - Imikorere: Ibikoresho bimwe bitwikiriye amahugurwa menshi
v.
v. Urukuta rw'imipira: Imipira yo ku rukuta ishingiye ku kugaruka ku rukuta, mu gihe imipira y’imiti idasaba ibikoresho bifasha, itanga imyitozo yoroheje. Imipira yimiti ikomeye nayo itanga imbaraga zamahugurwa arenze kure imipira yurukuta.
2. Kuringaniza umutekano & Guhuza n'imihindagurikire
Imipira yoroheje yubuvuzi: Imiterere yoroshye, nta ngaruka zo gukomeretsa ingaruka, ibereye abaturage basubiza mu buzima busanzwe, abatangiye, ndetse nabasaza.
Imipira yubuvuzi bukomeye: Nubwo bigoye, nubwo igabanywa ryayo ryemeza hagati yingufu zikomeye mugihe cyo gukoresha imbaraga. Ugereranije na barbell (centre de centre de gravit), zigabanya ingaruka zifatika hejuru ya 50%, bikagabanya ingaruka zimvune za siporo.
Gradients ikungahaye cyane: Uburemere bwagutse buva kuri 0.45 kg kugeza kuri 13,6kg, buhuza nabakoresha ibitsina bitandukanye, imyaka, hamwe ninzego zamahugurwa hamwe nabantu bose badasanzwe.
3. Ikigaragara Cyiza & Kuramba
Ingano yuzuye: Diameter 18-30cm gusa, byoroshye kubika no gutwara, ntibisaba umwanya uhagije wo kwinezeza murugo kandi byoroshye gutwara mumyitozo yo hanze.
Birebire - Kuramba: Imipira yubuvuzi bukomeye ikoresha kwambara - reberi idashobora kwihanganira, hamwe nubuzima bwa serivisi bwimyaka 5 - 8 ikoreshwa bisanzwe; imipira yubuvuzi yoroshye igaragaramo ubudodo bubiri, kurinda gucika no kumeneka ibintu, hamwe nigiciro gito cyo kubungabunga.
4. Igiciro Cyingenzi - Gukora neza
Ikiciro cyibiciro: Moderi isanzwe igura 50 - 200 Amafaranga, abanyamwuga babigize umwuga 200-500, munsi cyane ugereranije nibikoresho binini byingufu, bikwiranye no kugura siporo nini no gukoresha abakoresha murugo.
Agaciro ko gusimbuza: Irashobora gusimbuza ibikorwa bimwe na bimwe bya dibbell, kettlebells, nibikoresho byo gusubiza mu buzima busanzwe, kugera "ibikoresho bimwe bikoreshwa byinshi" no kugabanya ibiciro byo kugura ibikoresho bya fitness.
Umutekano wibikoresho:Shyira imbere ibikoresho - ibikoresho byuburozi bifite ibyemezo by ibidukikije kugirango wirinde impumuro nibintu byangiza.
Ibiro bifite uburemere:Ikosa ryibiro Bitarenze cyangwa bingana na ± 5% kugirango umenye neza imyitozo yumutwaro.
Kuramba:Ikizamini cyo kugabanuka kumipira yimiti ikomeye no kudoda gukomera kumipira yimiti yoroshye.
Guhuza n'imihindagurikire y'ikirere:Hitamo icyoroheje cyoroheje - icyitegererezo cyibiro byo gusubiza mu buzima busanzwe / abatangiye, hamwe n’ibikoresho bigoye - kugeza kuri - byerekana uburemere buke (ibiro 10-30) kugirango imbaraga / imyitozo iturika.
Ingingo Zigurisha Ibicuruzwa byoherezwa mu mahanga
Icyemezo cyo kubahiriza:Shyira ahagaragara ibikoresho byangiza ibidukikije hamwe nimpamyabushobozi yumutekano (urugero, EU CE, US ASTM) kugirango wuzuze ibipimo byinjira muburayi, Amerika, Amajyepfo yuburasirazuba bwa Aziya, nandi masoko.
Serivise yihariye: Shyigikira uburemere, ibara, nibiranga ibirango kugirango uhuze ibikenewe bya siporo nibisabwa kugura byinshi.
Icyerekezo - Kwamamaza gushingiye:Shimangira guhuza ibicuruzwa ku masoko atandukanye (urugero, amahugurwa yabigize umwuga mu Burayi / Amerika, ubuzima bwiza mu majyepfo y’amajyepfo ya Aziya, siporo y’ubucuruzi mu burasirazuba bwo hagati).
Igiciro - Inyungu Nziza: Ibicuruzwa bitanga ibicuruzwa mu Bushinwa bihendutse 30% -50% ugereranije n’ibicuruzwa by’iburayi / Abanyamerika, bitanga ibiciro byinshi byo kugura, bikwiranye n’ubucuruzi bw’amahanga B2B.
Nkumwe mubakora imiti yumwuga wabigize umwuga nabatanga ibicuruzwa mubushinwa, turangwa nibicuruzwa byiza nibiciro byapiganwa. Nyamuneka humura kugura umupira uhendutse wo kugurisha hano muruganda rwacu. Twandikire kuri serivisi yihariye.