Bodibar - ndichiyani? Zochita ndi bodibarom

Bodibar - ndichiyani? Akuimira generic masewera zipangizo - gymnastic ndodo, amene wapeza ntchito lonse mu mphamvu othamangitsa. Ena zitsanzo amasiyana bodibarov zolemera zosiyanasiyana mosavuta anatsimikiza malinga ndi mtundu kalembedwe masewera projectile mathero. Bodibary advantageously zopangidwa ndi zitsulo, amene yokutidwa ndi yofewa, wokoma zowawa zakuthupi.

Ubwino ntchito ndi projectile ndi

Bodibar - ndichiyani nanga ntchito zake? Bodibar Ndipotu uli wosakanizidwa bwino barbells ndi dumbbells. pulogalamu yoyeseza Izi ogwira osati kufunika kuchita mphamvu maphunziro, koma akhoza kukhala weighting abwino, zomwe zimachititsa kuti munthu wa wosinthasintha kwabasi chida olimba.

Ngati tilankhula za magawo bodibarov, kutalika avareji 120 cm. Mokhudzana ndi kunenepa, zimasiyanasiyana mu osiyanasiyana 3-8 makilogalamu, ndipo anasankha pamaziko a mlingo wa olimba cha wochita mpikisano.

Tikhale ndi zida masewera panopa alipo pafupifupi sitolo masewera. Pankhaniyi, n'koyenera onse oyamba ndi odziŵa othamanga patsogolo.

Chifukwa kusankha izo bodibar kwa olimba?

Ngakhale kapangidwe m'malo artless bodibar osiyana gawo lonse la nyota. Ubwino waukulu wa pulogalamu yoyeseza mu malo oyamba ayenera utoto

• bwino kwambiri posungira wa projectile monga poyerekeza ndi dumbbells chimodzimodzi kapena barbells, chifukwa mu nthawi maphunziro ogwira;
• ngakhale kulemera yogawa pa kutalika lonse la mthunzi;
• compactness ndi zazing'ono miyeso chonse;
• mphamvu ya kuchita osiyanasiyana linafalitsidwa kwambiri zokambirana kumanga minofu ndi kuligonjetsa chosowa ntchito pa moyo wongokhala;
• mtengo wotsika ndi kupezeka;

Zochita ndi bodibarom umalimbana makamaka patsogolo ziwerengero: kaimidwe chifuwa atolankhani, matako m'deralo. Zonse zolimbitsa bodibarom kulimbikitsa kumaliseche mofulumira kulemera owonjezera, kupeza akulu kamvekedwe.

Kodi phindu kwa bodibarom kalasi chiyani?

Chifukwa kusankha akhazikitsa ndondomeko zoyenera kuphunzitsa ndi kusankha mankhwala njira yolondola ndi pulogalamu yoyeseza, mukhoza mofulumira kusintha mawonekedwe a mbali ina ya thupi. Panopa kuphunzitsa ndi bodibarom kukhala wotchuka kwambiri pakati pa akazi achikulire, amene ali ovuta kwambiri kukhala ndi ndondomeko wokongola zithunzi zake zokha.

Chikhazikitso maphunziro ndi bodibarom

Pamaso timapita pa ntchito yeniyeni ya pulogalamu yoyeseza, muyenera kumvetsa mfundo ya ntchito yake. Chinsinsi ndi kulimbitsa thupi ogwira ndi bodibarom ndi kugwiritsa ntchito mfundo za kuwonjezeka m'kupita kwa tempo ndi chiwerengero cha kubwereza.

Kaya mlingo wa maphunziro, m'pofunika kuchita avareji pafupifupi 20 kubwereza pa chithandizo. Kugwiritsa ntchito akanema 2-3 lililonse zolimbitsa ayenera pang'onopang'ono kuonjezera chiwerengero cha kubwereza.

Zochita pa nsana

Pakuti masewero abwino bodibar? Khalani ndi olimba pulogalamu cholinga kulimbikitsa minofu kumbuyo, ali zikomo ogwira kugwiritsa ntchito pulogalamu yoyeseza lapansi. Ntchito kwa nthawi yochepa kubwezeretsa minofu kamvekedwe. Wokwanira molondola kusankha ndi katundu nthawi zonse kuchita Zochita yosavuta.

Kwa maphunziro kumbuyo ndi bodibarom muyenera kuika mapazi anu phewa-m'lifupi padera, mawondo pang'ono wopindidwa, kumvetsa zida masewera ndi manja onse awiri pa m'mphepete ndi kuchita mu udindo uwu mokoma slanted kutsogolo kuti manja akulendewera kutsogolo kwa thupi. Monyang'ama manja atagwira bodibar zofunika mpaka mphunzitsi sadzakhala pa mlingo bondo lapansi. Pankhaniyi, kumbuyo asungike ku pazipita mlingo malo.

Zochita kwa manja ndi mapewa

Pali zokambirana ochiza maphunziro minofu m'dera phewa, amene adzachita bodibar. Ndi chiyani icho? Maziko a maphunziro amenewa ndi oposa atolankhani pulogalamu yoyeseza. Kuphunzitsa minofu ya lamba phewa ntchito bodibara kufunika akukumbatirana zida masewera manja mapewa-m'lifupi padera, kupinda elbows wanu ndi kukanikiza omwera pachifuwa. Otsatidwa ndi pang'onopang'ono kulera chipolopolo pa mutu wake, kwathunthu kuwongola elbows wanu. Ochiza mapewa maphunziro Zochita ngati ali yekha mu pulogalamu yoyeseza kuchedwa pa mutu wake masekondi angapo nthawi iliyonse inu kuyesa.

Kuphunzitsa kukongola ntchito bodibara zokwanira clasp kapamwamba ndi kanjedza kunja, Finyani elbows thupi ndi kuchita manja flexion-kutambasuka pa elbows, akumadzandikoka mphunzitsi m'chifuwa chanu. Pa ntchito yonseyi, m'pofunika kukhala mlingo pazipita, khola thupi malo, onyamula kwambiri katundu pa minofu ya manja.

bodibar Kodi, ngati wina wa zida zothandiza kwambiri thupi triceps kulimbitsa thupi lake? Kuti awapatse malowa, muyenera akukumbatirana pulogalamu yoyeseza ndi crossbar ndi manja mapewa-m'lifupi padera, ndiye pang'onopang'ono kuchepetsa manja pa mbali yanu, ndiye pang'onopang'ono mkuuka mlingo pachifuwa.

Zochita pa matako

The yachangu, zotsatira noticeable angapereke squat bodibarom. Kuchita Zochita ndi pulogalamu yoyeseza amafuna malo olondola amene mapazi zakonzedwa kuti m'lifupi mapewa. Pankhaniyi unachitikira m'manja a bodibar anaika pa mapewa. Mu udindo uwu, anachita rhythmic, anyonyomala kwambiri ndi mlingo wokweretsa mmbuyo ndi ena thupi patsogolo Taphunzira.

Nthawi zambiri kuphunzitsa matako ndi bodibarom ntchito otchedwa kuukira, imene mapazi ogwirizana pamodzi ndi mphunzitsi umachitika pa mapewa a manja ake pa konsekonse. Mu udindo uwu, kuukira alternately anachita anachoka ndi miyendo bwino. Mbali ya anagwada pansi ayenera kukhala pafupifupi ^90.

kubowola atolankhani

Kuphunzitsa minofu m'mimba asungike mu manja a bodibar, mutu wa bala kumbuyo mutu wanu. Bodza malo thupi ngati kuli kotheka kuchokera kwa mawondo wopindidwa. nyumba Komanso pamalo koyamba. Powonjezera kulimbitsa thupi zingapo ndi bodibarom ndi kupereka minofu yanu yolemetsa owonjezera, m'pofunika kuchita chilichonse chomwecho, kusesa miyendo pa nthaka 45 ^Inu.

Zochita miyendo yake

Monga amadziwika, chifukwa mwendo minofu kuthandiza kamvekedwe anyonyomala. awo kukhazikitsa ndi bodibarom monga mavuto akhoza kwambiri bwino zotsatira za maphunziro.

Ntchito bodibara pamene akuchita anyonyomala limachititsa ntchito femoral minofu mpope amene ali mabvuto. Kuti tichite zimenezi, kutenga udindo sachedwa, kusuntha thupi mbali imodzi. Wapansi, chimene chinali pamwamba, izo kupsa bodibar. Akugwira dzanja exerciser, m'pofunika kuukitsa mwendo mmwamba, Yosefera minofu ya ntchafu, ndi kuyesera kuti mawondo anu.

Chifukwa,

Bodibar - ndichiyani? Chotero pulogalamu yoyeseza monga bodibar, ndi chida abwino akuchita maphunziro kukana. zida Sports limachititsa osati pokuza minofu mphamvu, komanso kukhala see, kupirira, kuyenda. Kuchitira nthawi zonse Zochita ndi bodibarom, mukhoza mofulumira kusintha kaimidwe wanu, kutsogolera minofu kamvekedwe, kuonda.

Panopa pali mitundu yaikulu zokambirana pogwiritsa ntchito bodibara. Choncho, akuyendera kuti ntchito yeniyeni, m'pofunika kutifotokozera cholinga cha maphunziro.