Umwanya wimikorere yibanze: "Ultimate Core Tool" yo Guhugura Imbaraga
Umwikorezi ntangarugero mugupima imbaraga zimitsi yuzuye, hamwe no gushingira kumurongo wa "zahabu igizwe ningendo" nka squats, deadlifts, hamwe na kanda. Nibikoresho byingirakamaro kubakinnyi babigize umwuga hamwe nabakunda gutera imbere kugirango barenze imipaka, hamwe ningaruka zamahugurwa bigoye kwigana nibindi bikoresho.
Ihuza imitwaro itagira imipaka igereranya urwego rwo guhinduka. Mugushyiramo cyangwa kuvanaho ibyapa biremereye, birashobora kugera kubintu byuzuye - guhuza imizigo kuva kuri 10kg kugeza hejuru ya 300kg, guhuza ibyifuzo byabatangiye guhera kumabari yubusa, kubaka imitsi yateye imbere, hamwe namahugurwa aremereye -, bikubiyemo intego nyinshi nka hypertrophy yimitsi, imbaraga zuzuye, nimbaraga ziturika.
Umwami wubushobozi bwuzuye {{0} group itsinda ryimitsi ryahuje imyitozo. Binyuze muri - ihuza imbaraga kubyara imbaraga, ikora amatsinda manini yimitsi nkigituza, umugongo, amaguru, ninturusu, kimwe n'imitsi ihamye. Amahugurwa yayo ararenze kure ibikoresho - ibikoresho byimikorere, bituma iba igikoresho cyibanze cyo kuzamura umubiri neza.
Imyitozo ikungahaye kandi ifatika. Ntabwo ishigikira gusa ibice byibanze byimvange ahubwo ikura ningendo zihariye nkumurongo wa barbell hamwe nibihaha. Irashobora kwigana imbaraga za siporo ya buri munsi - uburyo bwo kubyara, bitezimbere cyane guhuza ibikorwa hamwe nimikino ngororamubiri.
Ibicuruzwa bisobanura
Ibipimo ngenderwaho kuboneza bisanzwe muburyo bwose. Uhereye ku mbaraga zimikino ngororamubiri nini yubucuruzi kugeza ibigo byigisha imyuga, barbell ni shingiro ryibanze. Ubwuzuzanye bwibisobanuro byabwo ni ikimenyetso cyingenzi cyerekana ikibuga cyumwuga.
Guteza imbere iterambere ryibikoresho byangiza ibidukikije. Ibikoresho bya periferiya nka squat rack, intebe zintebe zintebe, ibyuma byumutekano, hamwe nicyapa cyibiro byose byubatswe hafi ya barbell, bikora sisitemu yuzuye yimyitozo yingufu zunganira ibintu byingenzi byamahugurwa yumwuga.
Intego nyamukuru itwara ibitekerezo byamahugurwa. Imyitozo ngororamubiri yibanze nka "gutera imbere kurenza urugero" na "guhuza ibice mbere" byose bifata imyitozo ya barbell nkibintu byingenzi bifatika, bigira ingaruka zikomeye kuri sisitemu yo guhugura no kwigisha logique yinganda zikora imyitozo ngororamubiri.
Ikiraro hagati yimyitozo ngororamubiri na rubanda. Ikora nk'ibikoresho by'ibanze bya siporo ihiganwa nko guterura ibiremereye no guterura ibiremereye, kandi ikanahuza ibyo abaturage bakeneye mu kubaka imitsi, gushiraho, no guteza imbere ubuzima bwiza. Kumenyekanisha kwayo bifitanye isano cyane nubunyamwuga, bituma iba ikimenyetso cyingenzi cyo gutandukanya abitangira imyitozo nabakunzi bateye imbere.
Ibyiciro Byibanze hamwe nibisobanuro
Gutondekanya Intego:
Inzoga zisanzwe ni 2,2 - 2.8m z'uburebure, zifite umurambararo wa 28-30mm n'ubushobozi bwo gutwara imizigo irenga 1500 kg, ibereye imyitozo ngororamubiri n'amahugurwa y'umwuga; utubuto duto tworoshye gukora, nibyiza kubatangiye no guhugura imitsi yaho; kaburimbo kabuhariwe zirimo squat bar hamwe nintebe yo gukanda hamwe nibikorwa bigamije gukora neza.
Gutondekanya kubikoresho byuburemere:
Ibyapa byubucuruzi - ibyiciro byamanikwa cyane cyane bikozwe mucyuma cyangwa reberi - isize, iramba kandi ituje, hamwe nuburemere buri hagati ya 1.25kg na 25kg; urugo - amasahani yo mucyiciro ahanini ni plastiki ifite uburemere bwa sima cyangwa ibikoresho bya PU, igiciro - cyiza kandi kitagira impumuro nziza, hamwe nuburemere kuva 0.5kg kugeza 20kg.
Ibipimo by'ingenzi bisobanura:
Utubari dusanzwe twa olempike dupima nka 20kg, naho utubari twabagore tupima nka 15kg; uruzitiro rwumurongo rufite - kunyerera no gufata ubugari; amasahani yuburemere ashyirwaho clips / latches kugirango umutekano wamahugurwa.
Ibyiza byingenzi nagaciro
Guhindura imitwaro byoroshye:
Birashobora guhindurwa kubuntu kuva 10kg kugeza kuri 300kg, guhuza neza nabatangiye, kubaka imitsi yateye imbere, hamwe nimbaraga zumwuga, gutera inkunga amahugurwa "arenze urugero".
Uburyo bwiza bwo guhugura:
Kwibanda kumyitozo ngororamubiri, ikora amatsinda manini yimitsi hamwe nimitsi ihamye cyane, hamwe namahugurwa arenze kure ibikoresho byimikorere -.
Byuzuye - ibintu byuzuye kandi Byuzuye - Guhindura abaturage:
Gupfundikanya siporo yubucuruzi, ahantu ho kwinanirira murugo, nibindi, bibereye abitangira, abakinnyi babigize umwuga, nabantu basubiza mu buzima busanzwe kugirango bahitemo umutwaro ukwiye.
Ingero zifatika:
Uburyo bwo kugenda buri hafi yingufu za buri munsi, kunoza guhuza ibikorwa hamwe nibikorwa bya siporo, byujuje intego nyinshi nko kubaka imitsi, gushiraho, hamwe namahugurwa yo guhatanira.
Ibyingenzi Byakoreshejwe
Kubaka imitsi no guhugura imbaraga:
Through compound compound nka squats hamwe na kanda yintebe, imyitozo kuri 8-12 reps kuri buri segiteri kugirango imitsi ikure kandi yongere imbaraga zuzuye.
Imyitozo ngororangingo hamwe namahugurwa yingufu ziturika:
Gukoresha uburemere buremereye hamwe na reps nke cyangwa ingendo nka barbell yoza kugirango utezimbere imitsi iturika hamwe nubushobozi bwo kwinjiza imitsi.
Amahugurwa y'ibanze no gusubiza mu buzima busanzwe:
Abitangira imyitozo yimyitozo ngororamubiri hamwe nubusa, mugihe abaturage basubiza mu buzima busanzwe bakoresha - umutwaro gari ya moshi g kugirango bashimangire hamwe no kugenzura imitsi.
Kugura no Gukoresha Ingingo
Kugura ubumenyi:
Kubijyanye nubucuruzi, hitamo utubari dusanzwe twa olempike hamwe na plaque yuzuye -; kugirango ukoreshe urugo, hitamo utubari dusanzwe cyangwa ngufi nkuko bikenewe, ushyire imbere utari - kunyerera kandi utekanye.
Gukoresha Umutekano:
Abitangira bagomba kubanza kumenya ingendo zisanzwe; uburemere - imyitozo yumutwaro isaba kugenzurwa cyangwa umutekano kugirango wirinde ukuboko hejuru - guhinduka.
Kubungabunga:
nyuma y'amahugurwa, genzura buri gihe ubukana bwa latch, wirinde gutobora amasahani, hanyuma ubike ahantu humye kandi uhumeka
Nkumwe mubakora umwuga wo gukora barbell hamwe nabatanga ibicuruzwa mubushinwa, turangwa nibicuruzwa byiza nibiciro byapiganwa. Nyamuneka humura kugura barbell ihendutse kugurisha hano muruganda rwacu. Twandikire kuri serivisi yihariye.