Dip Bars Suna gab da zama Mafificin Kayan Kayan Aiki

Wadatacce

• Amfanonin Bars
• Yadda ake Amfani da Bars
• Bita don

Wataƙila kun ga (ko ma an yi amfani da su) sandunan parallette a cikin dakin motsa jiki, tun da kyawawan kayan aiki ne. A kan Instagram, ko da yake, suna samun haɓaka cikin shahara saboda masu tasiri na motsa jiki da ke gano sabbin hanyoyi masu wahala don amfani da su.

Yawancin waɗannan bidiyon sun ƙunshi sabon nau'in nau'in parallette mai suna EQualizers (wani lokaci ana kiransa EQs), waɗanda suka ɗan fi tsayi fiye da daidaitattun al'ada da ingantaccen tushe don dabarun ƙarfin lanƙwasa.

Ko da wane nau'in da kuke da damar shiga cikin dakin motsa jiki, abin sanyi game da parallettes (ƙarami ko babba) shine cewa zaku iya amfani da su a kowane matakin dacewa. Duk da cewa masu motsawa masu ƙarfi suna yin abin ƙarfafawa, a zahiri ba lallai ne ku yi wani abu mai wahala ba don cin gajiyar amfani da su.

"Ci gaba da motsawa shine kawai: ci gaba," in ji Robert DeVito, mai shi da kocin wasan kwaikwayo a Innovation Fitness Solutions. "Yana da mahimmanci a yi aiki ta hanyar duk masu farawa da matsakaitan motsa jiki kafin a ci gaba zuwa mafi ci gaba ko 'sanyi'," in ji shi. "Bugu da ƙari, ku tuna cewa waɗannan taurarin motsa jiki sun keɓanta, ba al'ada ba. Kuna iya ko ba za ku buƙaci amfani da abubuwan ci gaba masu girma da haɗari don cimma burin ku ba." (BTW, ga abin da ya faru lokacin da wani marubuci ya yi ƙoƙarin rayuwa kamar mai motsa jiki na tsawon mako guda.)

Amfanonin Bars

Don haka me ya sa za ku sa ido kan waɗannan sanduna a dakin motsa jiki? To, akwai manyan dalilai guda uku, inji masana.

Suna da yawa. Eliza Nelson, mai horar da kai da ƙwararrun motsa jiki na kasusuwa ta bayyana cewa: “Mai daidaitawa suna ba ku damar yin aiki a kan turawa da ja da motsi (kamar turawa da ja da baya) ba tare da damuwa game da nauyin nauyi ko wace na'ura ya kamata ku yi amfani da ita ba," in ji Eliza Nelson, mai horar da kai da kuma ƙwararrun motsa jiki.

"Tare da ma'aunin ma'auni, kuna daidaita nauyin ta hanyar daidaita nauyin. Tare da saiti mai ƙarfi na parallettes, za ku iya daidaita juriya ta hanyar sanya jikin ku ta hanyoyi daban-daban, "in ji ta. Wannan ingancin kuma yana sa su zama masu girma musamman ga mutanen da ba sa aiki a wurin motsa jiki. "Idan kun kasance sababbi don horar da ƙarfin ƙarfi ko kuma kuna son dacewa da yin aiki a gida, zaku iya haɓaka ƙarfi da amincewa tare da motsa jiki na jiki akan parallettes."

Suna taimakawa wajen haɓaka sarrafa jiki. Meghan Takacs, mai ba da horo tare da Aaptiv, app ne tare da wasan motsa jiki na sauti mai koyarwa. "Kula da jiki shine muhimmin lokacin a can. A matsayina na mai horo, na ga motsi tsoka mai sarrafawa ya zama dole don inganta abubuwa kamar durƙusar da ƙwayar tsoka da gaba ɗaya don zama ƙwararren ɗan wasa, komai matakin." A wasu kalmomi, ko kun kasance mafari ga dukan aikin ~ abu ~ ko kuma ku san hanyar ku a kusa da ɗakin nauyi, za ku iya amfana daga yin amfani da sandunan parallette don haɓaka wannan takamaiman nau'in ƙarfin sarrafawa da ƙima na tsoka. Tun da sanduna ba su da kwanciyar hankali fiye da bene kuma yawancin motsi suna buƙatar a dakatar da jikin ku a sararin samaniya, dole ne ku yi aiki tukuru don kiyaye kanku a daidai matsayi a cikin kowane motsi.

Za ku ƙone kitsen da kalori. Takacs ya ce "Masu ƙarfi calisthenics a zahiri suna ƙone kitsen jiki a kan lokaci fiye da daidaitawar zuciya," in ji Takacs. (FYI, calisthenics kalma ce mai ban sha'awa don motsa jiki da ke amfani da nauyin jikin ku don ƙarfafa ƙarfi. Yi tunani: tura-up, ja-up, squats, handtands, da dai sauransu) "Mutane sukan zabi cardio saboda suna gumi kuma suna jin kamar suna da. yi wani abu, amma motsi irin waɗannan sun fi tasiri wajen ƙona kitse da samun tsoka mai tsoka." (FYI, ga duk kimiyyar da kuke buƙatar sani game da yadda ake gina tsoka da ƙone kitse.)

Yadda ake Amfani da Bars

Tabbatar cewa kuna buƙatar gwada waɗannan abubuwan ko samun biyun ku? Ga abin da kuke buƙatar sani.

Takacs ya yi nuni da cewa, "Ya kamata a yi amfani da wadannan sanduna a kan tabarma ko saman da ba za su zame ba." Hakanan yana da kyau ku fara da sigar motsa jiki mafi sauƙi sannan kuyi aiki daga can. "Fahimci cewa akwai ci gaba ga kowane motsi akan waɗannan sanduna kuma dole ne a ƙware manyan abubuwan kafin ku ci gaba zuwa ƙungiyoyi masu rikitarwa, kamar waɗanda ke cikin bidiyon," in ji ta. (Wasu motsawa: Samun isasshen isa, kuma zaku iya shiga cikin wannan sabon salon wasan calisthenics mai suna Urban Fitness League.)

L-zaune: L-sits (riƙe nauyin jikin ku sama da sanduna tare da kulle hannayenku ta gefenku da ƙafafu waɗanda aka ɗaukaka a gabanku) suna da kyau amma sun ɗan ƙara haɓaka kuma za su ɗauki ɗan haƙuri don ingantawa, in ji Nelson. Don gyarawa, yi L-sit tare da gwiwoyinku kaɗan sun ɗan lanƙwasa ko canza ɗaga ƙafa ɗaya daga ƙasa a lokaci ɗaya. A hankali za ku gina ƙarfi don riƙe ƙafafunku biyu kai tsaye a gabanka. Nufin riƙe L-sit na tsawon daƙiƙa 15 zuwa 30 na zagaye uku yayin da kuke aiki don samun ƙarfi, in ji ta. (BTW, L-sit kuma yana kan jerin motsa jiki na Jen Widerstrom kowace mace da yakamata ta kware.)

Ci gaban turawa: Za a iya amfani da Parallettes don yin matsin lamba da wahala, amma ana iya amfani da su don rage su, su ma. Takacs ya ce "Maɗaukakin sanduna kusan suna aiki a matsayin saman tebur, wanda ke ba mafari damar ƙware ainihin motsi wanda turawa yake," in ji Takacs. Juya mashaya ɗaya daidai gwargwado zuwa jikin ku kuma yi ƙwanƙwasa ƙwanƙwasa tare da hannuwanku akan mashaya da ƙafafu a ƙasa. Ko da girman sandunan da kuke da su, zaku iya ci gaba da wannan motsi ta hanyar yin aiki akan ƙarancin turawa, inda zaku ba da damar jikin ku ya wuce saman sandunan (da hannayen ku) a kan hanyar sauka, yana neman ku tura Jikin ku ta wurin mafi girman kewayon motsi. (Karanta: Abin da Ya Faru Lokacin Da Wata Mace Ta Yi Tushe 100 A Rana Na Shekara).

Layukan da aka juya: "Daya daga cikin darasi na farko da na yi amfani da manyan ma'auni don shine jeri mai jujjuyawa, don ƙarfafa baya da tsokoki," in ji DeVito. Zauna a ƙasa tsakanin sanduna, riƙe kowannensu tare da tafukan hannu suna fuskantar ciki. Ko dai ƙara kafafuwanku ko kiyaye su lanƙwasa tare da ƙafar ƙafafunku a ƙasa (gwargwadon yadda jikinku zai fi ƙarfin wannan motsi zai kasance), sannan ku ɗaga ƙafarku. ƙasa kuma cika hannuwanku gabaɗaya don farawa. Ja ƙirjin ku har zuwa sanduna, kiyaye gwiwar gwiwar ku a matse ta gefenku.

Ci gaban ja da baya: "Ina son EQualizer don kowane matakan motsa jiki," in ji Astrid Swan, mai horar da kai kuma malamin Barry's Bootcamp. "Yana da babban kayan aiki don taimakawa haɓaka ƙarfin jiki na sama." Idan kuna aiki a kan abubuwan da kuka cire, za su iya zama kayan aiki mai taimako: Ku kwanta a ƙarƙashin ɗaya daga cikin sanduna, saita yadda yake tafiya daidai da jikin ku kuma yana kan kirjin ku kai tsaye. Rabauki mashaya tare da tafukan hannu suna fuskantar ku. Kamar jujjuyawar layuka, ko dai ka tsawaita ƙafafu ko kuma durƙusa gwiwoyi don ƙarin taimako kuma ja ƙirjinka don taɓa sandar, sannan ƙasa tare da sarrafawa. "Yayin da kuka fara samun ƙarfi, za ku iya ƙara ƙafafuwa waje," in ji Swan.

Ayyukan HIIT: Swan kuma yana son yin amfani da parallettes (mai girma ko ƙasa) don motsa jiki na cardio. "Kuna iya yin fashewar cardio ta hanyar juyar da su a gefen su kuma yin motsa jiki mai sauri kamar manyan gwiwoyi akan kowannensu," in ji ta. Sauran zaɓuɓɓuka sun haɗa da tsalle -tsalle a kan mashaya ɗaya ko ma burpees tare da tsalle a kan mashaya ɗaya. (Anan akwai ƙarin 30 HIIT yana motsawa don ƙona aikinku na yau da kullun.)

Kuma wannan shine farkon: Gungura ta #lebertequalizers, #dipbars, da #parallettes akan Instagram don ƙarin ra'ayoyin motsawa.

Bita don