Mafi kyawun Takalma don Ƙarfafa Ƙarfafawa

Wadatacce

• Nau'in Takalmin Horar Ƙarfi
• Takalmin Koyarwa
• Takalma masu nauyi
• Mafi Kyawun Takalmin Koyarwa
• Mafi kyawun Takalma masu nauyi
• Mafi Kyawun Takalmin Horon Giciye
• Mafi kyawun Takalmin Gym Idan Kuna So Ku Tafi Mara Takalmi: Vibram Five Fingers V-Train
• Mafi kyawun takalman Gym don 'Yan wasan CrossFit: Reebok Nano X1
• Mafi kyawun takalman Gym don ɗaga Haske: Adidas Ultraboost OG Shoes
• Mafi kyawun Takalma na Gym don Horarwa: Nike Metcon Kyauta 4
• Mafi Kyawun Takalma Gym don Masu Son Boot Camp: Sabon Balance Mata Minimus 20 V7 Cross Trainer
• Mafi Kyawun Takalma Gym-Do-It-All Exercisers: Nike Free X Metcon 2
• Mafi kyawun takalman motsa jiki don yin aiki akan daidaiton ku: Babu Masu Koyar da Mata Bull
• Mafi kyawun Takalma masu nauyi
• Mafi Kyawun Takalma na Gym: Converse Chuck Taylor Duk Taurari
• Mafi kyawun Takalma na Gyms don Fashionistas: Babu Bull Lifters Mata
• Mafi kyawun Takalma na Gym don CrossFit da ɗagawa mai nauyi: Nike Romaleos 4 Takalma mai ɗaukar nauyi
• Mafi kyawun takalman motsa jiki don tsugunnawa Mai zurfi: Adidas Adipower Weightlifting II Shoe
• Mafi kyawun takalman Gym don ɗaga nauyi: Reebok WIT Legacy Lifter II
• Bita don

Masu tsere sun san cewa takalmansu suna da mahimmanci ga wasanni. Amma takalmin da kuke sawa kai tsaye yana shafar ƙarfin ku horo ma.

Kafin ku fita siyan sabon takalmin zamani wanda shahararre (ko kuma mu zama na gaske, mai tasiri na Instagram) yana sanye da shi, kuna son tabbatar da takalmin wasan da kuka saka cikin mafi kyawun yana tallafawa buƙatun horo na ƙarfi. Ka yi tunani game da shi: CrossFit, ɗaukar nauyi na Olympics, ɗaga wutar lantarki, har ma azuzuwan sansanin ku sun cancanci zama horo na ƙarfi. Amma darussan da kuke yi suna canza yanayin abin da ƙafafunku ke yi da abin da kuke buƙata a cikin takalmin horar da ƙarfi. (Dubi: Abin da ke Faruwa a Lokacin da Mata Suke Daukar Nauyi Mai nauyi)

Abu mafi mahimmanci don sani: Bai kamata ku zama horo na ƙarfi a cikin sneakers masu gudana ba. Takalma masu gudana galibi suna da iska, mai kumbura, ko soles-like soles, wanda ke tarwatsa tsakiyar ƙarfin jikin ku. Wannan yana haifar da asarar kwanciyar hankali da daidaituwa, wanda zai iya haifar da tsari mara kyau da rauni. Ƙunƙarar ƙafar ƙafar ƙafa kuma na iya lalacewa bayan amfani da yawa. (Idan kun juye takalman ku na gudana a yanzu, gefe ɗaya na iya zama mafi lalacewa fiye da ɗayan. Idan kuka yi horo da ƙarfin ku a cikin takalmi tare da sawu, diddige ɗaya ko gefe ɗaya na jikin ku na iya zama ƙasa da ɗayan, sake ƙirƙirar rashin daidaituwa.)

Nau'in Takalmin Horar Ƙarfi

Idan ya zo ga takalman horar da ƙarfi, akwai manyan mahimman abubuwa guda biyu: kwanciyar hankali da ɗaga diddige, in ji Grayson Wickham, DP, C.S.C.S., wanda ya kafa Movement Vault. "Lokacin da kuke ɗaga nauyi, kuna so ku kasance cikin kwanciyar hankali gwargwadon ƙarfin ku. Yawan nauyin da kuka ɗaga, ƙimar da kuke buƙatar zama," in ji shi.

Takalmin Koyarwa

Waɗannan suna da isasshen ƙarfi don yawancin ayyukan horo na ƙarfi-kuma galibi suna da isasshen dacewa don sawa akan gudu da kan injin cardio, suma. Wannan yana nufin galibi suna da ɗan matashin kai don tallafi kuma suna da ƙarfi (ba tare da yin nauyi da ƙafafunku ba). "Cross-horon, suna mai kyau wani zaɓi don matasan-style horo: Idan kana kwale da kuma squatting matsakaici nauyi, yin burpees da kettlebells swings, kuma deadlifting matsakaici nauyi," ya ce Wickham. Suna iya yin kama da sneakers masu gudana, amma za ku lura cewa masu koyar da giciye galibi ba su da ɗaga diddige (sarari tsakanin bene da diddige), ma'ana galibi galibi suna kwance ko kuma suna da tayin 4mm ko ƙasa da haka. .

Takalma masu nauyi

Koyaya, idan kawai za ku kasance masu ɗaga wasannin Olympics, masu ƙarfin wutar lantarki ne, suna horarwa musamman don ƙarfin tsoka, ko ɗaukar nauyi sau da yawa, yakamata kuyi la’akari da takamaiman takalmi mai nauyi. Wickham ya ce "Akwai dalilin da ba za ku iya samun ƙwararren mai ɗaukar nauyi na Olympics ba wanda ba ya sa takalma masu ɗaukar nauyi-suna da tsayin daka," in ji Wickham. A wani ɓangare, wannan saboda suna da nauyi (wanda shine dalilin da ya sa ba su da kyau ga wani abu kamar tsalle tsalle ko burpees). Suna kuma da hawan diddige mai tsayi kusan inci ɗaya ko ɗaya da rabi, in ji Wickham. Wickham ya ce "Wannan ƙarin girman yana taimaka wa mutanen da ke fama da ƙafar idon su da zurfin zurfi," in ji Wickham. (Abin da ake faɗi, ya kamata ku yi motsi na idon ƙafa da ƙarfin aiki ba tare da la'akari da haka ba: Ga yadda raunin idon sawun ƙafa da motsi idon sawu ke shafar sauran jikin ku.)

Mafi Kyawun Takalmin Koyarwa

• Mafi kyawun Takalma GymIdan Kuna So Ku Tafi Mara Takalmi: Vibram yatsu biyar V-Train
• Mafi kyawun Takalma Gymdon 'Yan wasan CrossFit: Reebok Nano X1
• Mafi kyawun Takalmin Gym don ɗaga Haske: Adidas Ultraboost OG Shoe
• Mafi Kyawun Takalmadon Horowa da Ketare: Nike Free X Metcon 2
• Mafi kyawun Takalmin Gym don Masoyan Boot Camp: Sabuwar Balance Mata Minimus 20 V7 Cross Trainer
• Mafi kyawun Gym Shoes Do-It-All Exercisers: Nike Free x Metcon 2
• Mafi kyawun takalman Gym don Aiki akan Daidaitan ku: Babu Masu Koyar Da Mata Bull

Mafi kyawun Takalma masu nauyi

• Mafi Kyawun Takalmin Gym Mai araha: Converse Chuck Taylor All Stars
• Mafi kyawun takalman Gyms don Fashionistas: Babu Bijimin Mai Rage Mata
• Mafi kyawun Takalma na Gym don CrossFit da ɗaga nauyi: Nike Romaleos 4 Takalma masu nauyi
• Mafi kyawun Gym Shoes donTsugunnawa Mai zurfi: Adidas Adipower Weightlifting II Shoe
• Mafi kyawun Takalmin Gym don ɗaga nauyi: Reebok WIT Legacy Lifter II

Mafi Kyawun Takalmin Horon Giciye

Mafi kyawun Takalmin Gym Idan Kuna So Ku Tafi Mara Takalmi: Vibram Five Fingers V-Train

Sayi shi: Vibram Five Fingers V-Train, $72, amazon.com

Wataƙila kun ji labarin Arnold Schwarzenegger yana yawo a wurin motsa jiki ba da takalmi. Wace hanya mafi kyau don samun diddige ku kusa da ƙasa kamar yadda zai yiwu? Kasancewa babu komai tsakanin ƙafarku da bene yana ba da damar ƙara yawan motsi a cikin ƙafarku da tsokar ƙafarku, wanda za a iya yin sulhu da takalmin da ya fi dacewa. "Yawancin wuraren motsa jiki ba su ba ku damar horar da takalmi ba, don haka waɗannan za su ba ku irin wannan jin daɗi," in ji Wickham.

Mafi kyawun takalman Gym don 'Yan wasan CrossFit: Reebok Nano X1

Sayi shi: Reebok Nano X1, $ 130, reebok.com

Reebok Nano ya sami wakilcinsa a matsayin mafi kyawun takalma mai ɗaukar nauyi don CrossFit. Suna da kwanciyar hankali don kiyaye nauyin ku a cikin dugadugan ku yayin ƙungiyoyi masu rikitarwa kamar squat mai tsabta da ƙwace, amma sassauƙa don kiyaye ku yayin tsalle-tsalle, burpees, da kuma tuƙi. Kawai lura: Takalmin yana da faffadan yatsa mafi girma, don haka kuna iya buƙatar sauka ƙasa da girman.

Mafi kyawun takalman Gym don ɗaga Haske: Adidas Ultraboost OG Shoes

Sayi shi: Adidas Ultraboost OG Shoes, $200, adidas.com

Wadannan miyagun 'yan mata su ne a zahiri wanda aka kasafta a matsayin takalmi mai gudu, amma masanan sun ce su ma suna da matukar dorewa (musamman ma na biyun da nauyinsu bai kai sabulu daya ba). Duk da yake ba za ku so ku sake maimaita max ko ɗaukar nauyi a cikin waɗannan ba, suna da kyau ga duk wani abu na jiki- ko nauyi-nauyi kamar squats da huhu ko tsalle tsalle da tsinke igiya, in ji Greer Rothermel, ƙwararren mai ba da horo tare da RSP Nutrition. . (Mai alaƙa: Cikakken Ƙarfin Horarwa na Ƙarfafa don Masu farawa)

Mafi kyawun Takalma na Gym don Horarwa: Nike Metcon Kyauta 4

Sayi shi: Nike Free Metcon 4, $ 120, nike.com

Cikakken sabunta Nike Free Metcon 4 shine abokin hamayyar Nano. Hakanan ya fi dacewa ga 'yan wasa waɗanda ke buƙatar takalmin da zai iya tallafa musu lokacin da za su je PR kuma lokacin da suke bugun motsi na cardio.Mafi kyau kuma, takalmin yana kan kunkuntar gefen, yana mai da shi babban zaɓi ga 'yan wasa masu koyar da ƙetare tare da siririn ƙafa. (Ga cikakken labarin yadda aka ƙera da gwada Nike Metcon 4.)

Mafi Kyawun Takalma Gym don Masu Son Boot Camp: Sabon Balance Mata Minimus 20 V7 Cross Trainer

Sayi shi: Sabuwar Balance Mata Minimus 20 V7 Cross Trainer, $ 64, amazon.com

NB Minimus wani babban zaɓi ne na ɗan ƙarami (yana auna nauyi 6 kawai). Yana da wani waje na Vibram wanda ke ba ku damar jin bene kuma ku kula da yanayin da kuke buƙatar ɗaga wasu ma'auni. Chris Crowthers, ƙwararren mai horarwa kuma mai koyar da kafa a Brrrn a New York City ya ce "Yana da kyau musamman ga ayyukan motsa jiki waɗanda ke da nauyi-nauyi, ƙungiyoyi masu ƙarfi kamar kettlebell swings da goblet squats."

Mafi Kyawun Takalma Gym-Do-It-All Exercisers: Nike Free X Metcon 2

Sayi shi: Nike Free X Metcon 2, $ 96, nike.com

Wannan takalmin daidai yake da tsayayye kuma mai sassauci, a cewar Crowthers. "Takalmin yana iya faɗaɗa ta kowace hanya, wanda ke ba ku damar yada ƙafarku da gaske kuma ku sami tushe mai ƙarfi a ƙasa kuma yayin samar da kwanciyar hankali don ɗaukar nauyi," in ji shi. Yana da kyau ga CrossFitters ko masu aikin motsa jiki na HIIT waɗanda ke iya samun ɗan gajeren gudu a cikin shirin su amma kuma suna buƙatar jin daɗin tushe yayin motsa jiki kamar masu ɓarna, kettlebell swings, ko bangon bango. (Dangane: Bambanci Tsakanin Ƙarfin Ƙarfin Ƙarfi da Ƙarfin Ƙwayar Ƙwaƙwalwa da Dalilin da Ya Sa Kuna Bukatar Dukansu)

Mafi kyawun takalman motsa jiki don yin aiki akan daidaiton ku: Babu Masu Koyar da Mata Bull

Sayi shi: Babu Masu Koyar da Mata Bull, $ 139, nobullproject.com

Godiya ga tafin lebur ɗinsu, Babu Bijimai da aka san su da kasancewa da ƙarfi sosai. Caley Crawford, darektan ilimi na Row House, wani katafaren kwale-kwale na kwalekwale na kasa. Bonus: Sun zo cikin kowane tashi da launuka daban-daban (ciki har da camo).

Mafi kyawun Takalma masu nauyi

Mafi Kyawun Takalma na Gym: Converse Chuck Taylor Duk Taurari

Sayi shi: Converse Chuck Taylor All Stars, $ 85, zappos.com

An yi la'akari da takalmin ɗaukar nauyi na OG, Chuck Taylors yana ba da sirara, lebur tafin kafa wanda ke ba da damar jiki don kiyaye babban kwanciyar hankali da sarrafawa ta hanyar ɗagawa. "Sun yi ƙanƙanta kamar yadda takalmi ke samu, yana ba ku damar jin ainihin bene wanda yake da kyau don lokacin da za ku je babban ɗaga-ɗagawa, tsuguno, tsabtacewa, da sauransu," in ji Crowthers. Bonus: Kuna iya ɗaukar sigar ƙasa mai ƙarancin ƙima akan ƙaramin $ 30.

Mafi kyawun Takalma na Gyms don Fashionistas: Babu Bull Lifters Mata

Sayi shi: Babu Bull Lifters na Mata, $ 299, nobullproject.com

Wani babban wasan kwaikwayon na No Bull alama shine takalmin su na Lifter, wanda ke da ɗigon diddige wanda zai iya taimaka wa mutane masu ƙarancin motsi na ƙafar idon su da zurfin zurfafa (sabili da haka suna amfani da ƙyalli, hamstring, da tsokar kwatangwalo), a cewar Morgan Olson, mai ba da horo da CrossFit Level 2 malami, wanda ya kafa Babe, Go Lift. "Har ila yau, salon yana da kyan gani." Gaskiya ne.

Mafi kyawun Takalma na Gym don CrossFit da ɗagawa mai nauyi: Nike Romaleos 4 Takalma mai ɗaukar nauyi

Sayi shi: Nike Romaleos 4, $ 200, nike.com

Idan ɗaga nauyi shine babban fifikon ku, amma kuma kuna son yin wasan ƙwallon bango na lokaci -lokaci, kettlebell swing, ko squat squat, Olson ya ba da shawarar waɗannan. Ta ce, "diddige da aka ɗaga yana ba ku ingantacciyar motsi don kiyaye kirjin ku a tsaye da aminci a cikin motsi kamar tsafta, jerk, kwace, da babban mashaya baya," in ji ta. "Amma da zarar an shiga ciki, yana yin kwarjini zuwa ƙafar ku, yana mai sa ya zama mai dacewa sosai ga takalmi tare da ɗaga diddige."

Mafi kyawun takalman motsa jiki don tsugunnawa Mai zurfi: Adidas Adipower Weightlifting II Shoe

Sayi shi: Adidas Adipower Weightlifting II Shoe, $200, adidas.com

Wani takalmi don mai ɗaukar nauyi, wannan takalmin yana da diddige mai ɗagawa wanda zai ba ku ingantacciyar hanyar motsi don kiyaye kirjin ku a tsaye da kashin baya a cikin amintaccen wuri don tsabtace tsatsa, tsugunnawa ta baya, da ƙwace ƙwalla, in ji Olson. "Amma kamar yadda suke da tsayayyiya, su ma suna da sauƙi, masu sauri, kuma masu kauri." Kawai lura cewa sizing na wannan samfurin ana ɗaukarsa "unisex," kuma yakamata mata suyi girman girman ɗaya zuwa ɗaya da rabi. (Kuna son cikakken watan shirye-shiryen ƙarfi? Gwada wannan shirin horo na ƙarfi na makonni huɗu ga mata.)

Mafi kyawun takalman Gym don ɗaga nauyi: Reebok WIT Legacy Lifter II

Sayi shi: Reebok WIT Legacy Lifter II, $200, reebok.com

Adrian Williams ya ce "Wannan takalmin yana da kyau idan kuna ƙoƙarin inganta sanya diddige a cikin tsintsiyar ku. Yana da diddige mai ɗagawa don haka za ku iya mai da hankali kan madaidaicin kwatangwalo, gwiwa, da ƙafar ƙafa a lokacin tsaka -tsakin yanayi da maƙasudin maƙogwaron," in ji Adrian Williams , manajan horo a Tone House a birnin New York. Hakanan, sannu Velcro!

Da zarar kun shirya, bincika waɗannan darussan barbell kowace mace yakamata ta ƙware. Kuma a gaba in ba ku da motsawa kawai gungura cikin waɗannan manyan fa'idodin kiwon lafiya 11 don ɗaga nauyi. Marabanku.

Bita don