Njengomntu ochithe ixesha elininzi kwiindawo zokujima, ndingatsho ukuba imithambo yokwakhiwa komzimba kufuneka yenziwe kwiindawo zokujima. Njengomntu othi okwangoku ebomini bakho awukufanelanga ngenxa yezizathu ezahlukeneyo, ndingatsho ukuba le mithambo inokwenziwa nasekhaya. Inyani yeyokuba ayifani, kuba iindawo zokuzilolonga ziindawo ezilungiselelwe ukwenza olu hlobo lwemithambo kwaye zibonelela ngamathuba amaninzi ngakumbi, kodwa sinokwenza okuninzi ngaphandle kokushiya ikhaya, ukuba sinezixhobo ezithile okanye izinto ezinje nge isilevu-up bar. Kweli nqaku siza kuthetha ngazo ukuze wazi ukuba yeyiphi eyona ndlela ilungileyo kuwe ukuba ufuna ukuphucula ithoni yezihlunu zakho ukusuka ekhaya.
Eyona mivalo ye-chin-up
| Okona kulungileyo |
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T-LoVendo Bar... | Bona amanqaku | Izimvo ezili-370 | Jonga umnikelo |
| Umgangatho wexabiso |
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T-LoVendo Bar... | Bona amanqaku | Izimvo ezili-542 | Jonga umnikelo |
| Oyintandokazi yethu |
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Andes. Barra de... | Bona amanqaku | Izimvo ezili-17 | Jonga umnikelo |
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I-ISE yokutsala iBar ... | Bona amanqaku | Izimvo ezili-2.719 | Jonga umnikelo | |
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Andes. Barra de... | Bona amanqaku | Izimvo ezili-26 | Jonga umnikelo | |
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Ibar yeChin-up... | Bona amanqaku | Izimvo ezili-262 | Jonga umnikelo |
Umi. Izinto ezibalulekileyo
Ukuba ukuya kwindawo yokuzivocavoca ayisiyiyo inketho, kwaye apho sihlala khona asinalo udonga apho sinokufaka khona ibha okanye asifuni nje ukwenza imingxunya eyimfuneko, into esiyifunayo lucango lwe-chin-up bar. Izinto ezibalulekileyo ezivela kwi-UMI. Ukuba siye singakhathali kwaye siye sazuza ubunzima akuyi kuba yingxaki kule bar, ukususela inokulayisha ukuya kuma-220kg, ubunzima obuphezulu kangangokuba, kwaye oku kuluvo lwam, ndifumana ukuthandabuza ukuba ngaba oku kunjalo okanye benze impazamo xa besenza ukuguqulwa kwepound-kilo.
Akukho mveliso ifunyenweyo
Kwiziphelo inePVC pads, leyo, eyongeziweyo kwi-progressive fit, iya kukhusela iifreyimu zomnyango ukuba zingonakaliswe. I ubude bobude bokubambelela yi-92cm, kwaye ubuncinane be-72cm.
I-DISUPPO ibha ye-chin-up ehlengahlengiswayo
Ukuba sijonge into efikelelekayo, iDISUPPO inale bar yethu. Kulula kakhulu ukuyifaka, kwaye ekupheleni kwayo iipads ze-silicone ukukhusela iifreyimu zocango kunye nathi, njengoko zingatyibiliki. Kwakhona sicinga ngokhuseleko lwethu, iDISUPPO iquke indlela eyodwa yokutshixa kwaye le modeli ikhuseleke ngakumbi kunezizukulwana zangaphambili.
Le bar ye-chin-up inokuxhonywa kwiingcango ezinobukhulu obungama-72 ukuya kuma-97cm, kodwa abakhankanyi ubunzima obukhulu obuxhasayo. Ewe sinokuqinisekisa ukuba indlela yokhuseleko kunye ne-silicone iya kuvumela nawuphi na umntu omdala ukuba ayisebenzise ngaphandle kobunzima obunzima.
IBar yokutsalwa kweMagnoos "Matador"
Le "Matador" evela eMagnoos yibha yesango ephucukileyo. Idibanisa ngokukhawuleza kwaye awudingi nokuba usebenzise isixhobo sokuyilungisa kwisakhelo. Nanini na xa ithe yaxhonywa kucango lobungakanani obuqhelekileyo, into ekufuneka siyenzile kukudlula enye indawo phantsi kwayo, eya kuthi ifakwe eludongeni, ize enye ihlale phezu kwefreyim; ayinamalungu ashukumayo.
Ngoyilo, le bar inokunyuka i-20cm ngaphezulu kunemivalo yengcango yesiqhelo, kwaye umenzi wayo uqinisekisa ukuba uxhasa i-130kg ngaphandle kweengxaki. Uyilo olufanayo luthetha ukuba ukuvulwa kwebar akuxhomeki kumnyango, ngoko sinokuzilolonga nge-angle engcono ukuba sifuna ukusebenza kwindawo ye-dorsal.
I-ONETWOFIT ye-Multifunctional chin-up bar
Le bar inemisebenzi emininzi evela kwi-ONETWOFIT yeyabo bafuna into engakumbi, ngakumbi, enyanisweni. Ludonga, nto leyo ethetha ukuba kufuneka siyinyuse ngokugrumba imingxuma, kodwa kufanelekile ukuba iza kusetyenziswa rhoqo. Ayigcini nje ukubamba ubunzima obuninzi, ukuya kuthi ga kwi-200kg, kodwa nayo iyakusivumela ukuba senze imithambo emininzi ngakumbi.
Ngokungafaniyo nemivalo yocango, le ineentsimbi Iziphelo zesilevini esijonge ezantsi, okubalulekileyo kuba inceda ukukhusela izihlahla. Kodwa, ukongeza kule bar, ikwabandakanya ukubamba ukusebenzisa amaqela angaphezulu kwezihlunu. Kwaye ukuba siyayijika, sinokwenza amazantsi okanye izisu ezisezantsi ekumisweni.
IiBha zokutsalela phezulu zeJX
Oku kuvela kwi-JX FITNESS yibha yokutsalwa eludongeni kwabo bafuna ibha elungileyo ngaphandle kwezongezelelo ezininzi. Njengayo yonke imivalo eludongeni, ukuyinyusa kufuneka sigqobhoze imingxuma eludongeni, kodwa oku kuthetha ukuba iya kubamba ubunzima obuninzi kananjalo nokuba ibhari ineziphelo ezijonge ezantsi, nto leyo endiyibona ibalulekile kuba siyakwazi ukuzixhoma singoyiki ukwenzakala ezihlahleni.
Le bar iqinisekisa ukuba ingathwala i-125kg, kodwa mna, ngaphandle kokuba ngumenzi wayo, ndiya kuqinisekisa ukuba inokubamba ngakumbi ukuba udonga luyayivumela. Ngokuphathelele ukubamba, ine-chin-up kunye nenye apho i-biceps iya kucelwa ngakumbi.
Iindidi ze-chin-up bar
Udonga
Ngegama, njengaba babini balandelayo, sinokutsho ukuba baya kuba phi. Imivalo yokutsala eludongeni zikrwelelwe eludongeni, yaye leyo kuphela kwemfuneko yokuba bafumane eli gama. Phakathi kwabo sinokufumana ezilula, ezo zineengqungquthela ezinqamlekileyo ezihlayo, kunye nezinye ezinokuthi zibambe ngakumbi eziya kusivumela ukuba senze ukuzivocavoca ngakumbi.
Into entle ngala mivalo ikrwelwe eludongeni kukuba zibambe ubunzima obuninzi, kodwa khumbula ukuba udonga lufanele luxhathise, lungabi ligorha okanye lube nezinto zokuqhayisa. Into embi kukuba kufuneka wenze imingxuma ukuze ukwazi ukuyifaka, kodwa lolona khetho lungcono ukuba sinegumbi lokwenza imithambo yethu.
Umnyango
Imivalo yeengcango yenye yezona zinto zilinganiselweyo. Ziyadityaniswa kwaye ziqhawuke zihlengahlengise ixesha ngalinye, kodwa musa ukusebenzisa izikrufu, ngoko asifanele silonakalise ifreyimu yocango ukuba silulungelelanisa kakuhle. Into entle kukuba amaxabiso aphantsi kwaye adityaniswa ngokulula kwaye aqhawuke, kodwa eyona nto imbi kukuba imivalo ethe tye ngokupheleleyo kwaye asinako ukuzisasaza iingalo kangangoko kufuneka.
Olu hlobo lwemivalo lubonakaliswe ngakumbi kumsebenzisi ongekho phambili ngubani ofuna ukuhlala emile ekhaya, kodwa esazi ukuba ukungabikho kokubambelela ezantsi kunye nokukhutshwa okuncinci akusondeli ekusebenzeni kwebha elungiselelwe ngakumbi.
Ndicinga ukuba kubalulekile ukukhankanya into esiye sayibona kwiividiyo kuyo nayiphi na inkqubo ye-comedy okanye esiyifumene kwi-WhatsApp: ukuba asiyilungelelanisi kakuhle, ezi ntlobo zemivalo zinokukhululeka, ngoko sinokuwa phantsi kwaye sibuhlungu. ngokwethu. Ngaphezu koko, njengoko kufuneka silungelelanise amandla okubamba, ukuba isakhelo sincinci, sinokusiphula, kodwa kuphela ukuba sidlula elwandle. Ukuba sifumana eyona ngongoma ilungileyo, akusayi kubakho ngxaki.
Isilingi
Njengemivalo exhonywe eludongeni, imivalo yokutsala isilingi kufuneka bajijwe, kodwa kule meko ukuya kwisilingi. Oku kuya kuba kuphela kwemfuneko kunye nokwahlukana kuphela ngokubhekiselele kwimivalo eludongeni, loo nto kwaye asikwazi ukuyibeka kwisilingi ephezulu kakhulu ngenxa yokuba asiyi kufikelela kuyo. Siyakwazi ukufumana imivalo yophahla kunye ne-bar enye kuphela, leyo egobileyo ekupheleni, kodwa kunye nezinye izinto ezivaliweyo ezivaliweyo zokusebenzisa iqela le-muscle okanye elinye kuxhomekeke kukhetho lwethu kunye nesidingo.
adjustable
Imivalo ye-chin-up ehlengahlengiswayo ipholile kakhulu. Nangona sinokufumana iintlobo ezahlukeneyo kunye neemodeli, eyona nto ixhaphakileyo kukuba kukho inxalenye ekrwelwe eludongeni ngebar enkulu ethe tye kunye nezibambo ezinokushukunyiswa. Ngamanye amazwi, ibar yokutsalwa ngokwayo ayikho; zi iziqwenga ezibini ezahlukeneyo ezihamba kwibar engundoqo. Ukuze bangahambi, kufuneka uqinise ukubamba ngentambo okanye uhambise isiqwenga esihambelana namanqaku, okokugqibela kuqhelekileyo.
Injongo kukuba singafumana ukuvulwa okugqibeleleyo Kithina, ngoko ke le mivalo iya kusebenza nakubani na, kungakhathaliseki ukuba bukhulu bayo: ukuba sikhulu, sahlula ukubamba ngaphezulu; ukuba sincinci, siyawavala.
Nangona eyona ixhaphakileyo kukufumana imivalo elungelelanisiweyo enezibambeli eziqhelekileyo zokutsalwa-phezulu kuphela, ezo ziphela ngemiphetho eyehlayo, kukho imifuziselo enezinye iintambo ezilungelelanisiweyo, kodwa ixabiso layo lidla ngokuba phezulu kuba izinto ezinzima kunye neeselfowuni zidibene kwisixhobo esinye.
Ezijongene nemiba ngemiba yezemfundo
Ibha ye-chin-up esebenzayo, njengoko sinokuqonda kwigama layo, iya kusinika ukhetho oluninzi. Ezinye izinto zokubamba zongezwa kwibar eqhelekileyo, efana nezo zivaliweyo ngakumbi ezisetyenziselwa ukwenza i-abs esezantsi, idips (triceps) kunye naluphi na umthambo esinokuwenza ngelixa ujinga. Zizixhobo ezichanekileyo, kwaye ezona modeli zibalaseleyo zibandakanya iindawo ezikhuselweyo ukuze singonzakalisi xa sisenza umthambo, njengaleyo siya kuyishukumisa imilenze.
Ilizwe lamazwe ngamazwe alidli ngokuba yibhari. Lolo hlobo lwefanitshala esilubonayo kwiijim ezinee-chin-up grips, ukubambelela okuqinileyo kwe-biceps, kunye naloo malungu adityanisiweyo asezantsi. Ndiyathetha, oku sisixhobo esilungileyo.
Indlela yokwenza ukutsalwa ngokuchanekileyo
Ngokwenene kunzima kakhulu ukuzenza ngokuchanekileyo, ubuncinane ukuba awuqeqeshwanga. Kunokuba uchaze indlela yokwenza ukutsalwa ngokuchanekileyo, kulula ukuthetha into esiya kuyenza ukwenza utsalo olungabalwa kakuhle. I-chin-ups inokwenziwa ngeendlela ezahlukeneyo ngokuxhomekeke ekubambeni, kodwa siza kuthetha malunga neyona nto ixhaphakileyo, leyo ye-dorsal:
- Sifanele sibambelele kwi-bar kwinxalenye yesibambo esihla ezantsi, esiya kusinika i-angle elungileyo kunye nokuvula. Ukuba kuyimfuneko, sinokunyuka sisuka kwidrowa esebenza njengenyathelo.
- Sakuba sibanjiwe, sakhulula ukuze sihlale kweyona ndawo iphantsi.
- Isinyathelo esilandelayo kufuneka sicinge njengawo nawuphi na omnye umsebenzi wokwakha umzimba: kufuneka sinyuke ngokungahambi ngokukhawuleza, ngesantya esiqhelekileyo esifuna umgudu othile kunye noxinzelelo.
- Sikhwela phezulu kangangoko kunokwenzeka, de kube ibha ithinte i-clavicles okanye, ubuncinane, isilevu sethu.
- Ukuhla, siqhubeka sicinga ukuba kufana naluphi na umthambo: asikwazi ukuphuma kwi-hook kwaye yiloo nto; kufuneka sehle kancinci.
Intoni akufuneki siyenze kukugqabhuka, yaye, ukuba sibethe phantsi, sincede ngokutsiba okuncinane. Kwakhona kubalulekile ukuba sinikele ingqalelo kwindlela esibeka ngayo izandla zethu: ukuba sidibanisa kakhulu kwaye sibambelele kwi-bar eqondileyo, sinokulimaza izihlahla zethu okanye i-trapezius. Ukuba sifuna ukwenza olu hlobo lomthambo, kufuneka sibambene iintende zezandla zijonge kuthi. Kwaye ukuziqhelanisa, ukuba ekuhambeni kwexesha baphume kakuhle. Umntu ukuxelela ukuba akafikanga ku-5 kwaye ufikelele kwi-10 kunye ne-100kg yobunzima bakhe kunye ne-20kg ye-ballast.
Zeziphi izihlunu ezisebenza ngokwenza i-chin-ups
Utsalo ngumsebenzi opheleleyo. Ukuzivocavoca okusinyanzela ukuba siphakamise ubunzima bethu kuyafuneka, kwaye ngakumbi kuba akufuneki basebenzise nasiphi na isikhokelo. Ngapha koko, kumntu oqalayo akunakwenzeka ukufikelela kwi-5, kwaye kungenxa yokuba kufuneka uphakamise ubunzima obuninzi (obakho) kwaye hambisa izihlunu ezininzi ngaxeshanye:
- UmqoloUkutsalwa-ups kuthathwa njengokuzilolonga ngasemva, kodwa akukho mdibaniso ohambisa umva ngokwawo. Ngokuphathelele i-latissimus dorsi, idonsa inxalenye ephezulu yeengalo, izisondeze kumzimba kwaye ivumele ukuba iphakame kwi-bar.
- El bicepsNabani na ocinga ngokuzilolonga ukuze asebenze i-biceps uya kucinga ukuba umakhi womzimba ephakamisa ii-dumbbells. Ukuba uyaqaphela, i-biceps isetyenzwa xa i-forearm ivala phezu kwengalo, kwaye le yintshukumo esiyenzayo kwi-chin-ups.
- I-trapeze: esi sihlunu siso esijongene nokuxhasa umthwalo womthambo.
- I-deltoid: kuxhomekeke ekubambeni, siya kusebenza enye okanye enye inxalenye ye-deltoid.
- Ipectoral-Kancinci njenge-biceps, ukuhamba kuya kuba ngumzala ode kwinto esiyenzayo kumatshini we-pec okhokelwayo okanye i-fly-ups.
- Izihlunu ezinkulu, ezincinci kunye ne-infraspinatus: Eli qela linceda ibhabhi ukuba ihambe.
Andiyongezi njengenqaku kuluhlu, kodwa kwakhona i-obliques, izihlunu zesisu kunye ne-lumbar zisebenza kancinci. Akukho nto ingako, kodwa ngumbindi womzimba kwaye yonke into ihamba ngezi zihlunu. Xa sisenza i-pull-ups, nathi sitsala kancinci kubo.
Ngaba i-chin-up bar inokufakwa kudonga olumngxuma?
Ewe, inokwenzeka, inokwenzeka, kodwa ndingatsho iqinisekile nge-100% ukuba iya kuphelela ekukhululeni, ngoko ke ayikhuthazwa. I-bar-chin-up bar iya kufuneka ixhase ubunzima bethu ekuhambeni, kwaye ubunzima bunokuba ngu-70-100kg, ongencinci. Ubunzima kuphela obunokuthi sele bukrazule ibha ukuba udonga lungenanto, kodwa loo nto iyancipha ngokushukuma. Ukongezelela, ngamanye amaxesha siya kufuna ukufikelela kwinani elithile lokuphindaphinda, ngoko siya kwenza umgibe omncinci njengomlinganiselo wokusinceda sifikelele phezulu kangangoko kunokwenzeka. Ngoko ke, ukuba sidibanisa ubunzima, ukunyakaza kunye nokungcangcazela, i-chin-up bar kunye nodonga olungenanto ayenzi i-ligi elungileyo.
Ingaba iphezulu kangakanani indawo yokubeka isilevu?
Ubude apho siya kubeka ibha ye-chin-up ibalulekile kuba kuhlala kukho ithuba lokuba i-clamping iya kusilela. Ngaphandle kwale nto inokwenzeka, sinokuyibeka ngokubonakalayo ekuphakameni kwethu, kuba sinokuguqa ngamadolo ukuze senze i-pull-ups, kodwa, ukuba ikhululiwe, siya kuguqa ngamadolo phantsi kwaye siya kuzilimaza. Ngesi sizathu, kufanelekile ukuba nobude obaneleyo bokusinika ixesha lokusabela.
Ukuphakama okuchanekileyo kuya kuxhomekeka kuthi. Ukuba umntu omnye kuphela oza kuyisebenzisa, ukuphakama apho i-chin-up bar iya kubekwa khona indawo apho isihlahla sethu sikhona ukuba siphakamisa ingalo yethu. Kukwakho nomnye umlinganiselo ekufuneka uwuthathele ingqalelo: umgama omncinci ocetyiswayo ukusuka kwisilingi yi-35cm. Ukuba ayingeni, ingangumbono olungileyo ukufumana olunye udonga. Yaye ukuba isetyenziswa ngumntu omkhulu okanye omncinane kunowethu, kuya kufuneka aguqe kancinane amadolo okanye anyuke inqwanqwa ukuze aphephe ukubamba umhlaba okanye akwazi ukubambelela kweso sixhobo.
Indawo yokuthenga ibha ye-chin-up ngexabiso eliphantsi
Amazon
IAmazon yinkampani ezinikele kwezinye izinto ezifana nobukrelekrele bokwenziwa (i-Alexa) okanye amafu e-intanethi, kodwa sonke simazi ngcono kwivenkile yakhe ye-intanethi. Yeyona ibaluleke kakhulu emhlabeni, kuba ezinye ezinokuthi zithathwe njengokhuphiswano lwayo azisebenzi kwihlabathi liphela njengeAmazon. Kwiwebhusayithi yayo sinokufumana phantse naliphi na inqaku, ikuphela kwemfuneko eyimfuneko yokuba inokuthunyelwa. Ukuba ukuthumela oko kunokwenzeka, phantse ngokuqinisekileyo banayo. Iimpahla zemidlalo zininzi, kwaye phantse zonke zinokuthunyelwa, ke iAmazon lubhejo olukhuselekileyo. Ngenxa yobukhulu bazo, imivalo ye-chin-up yinto esinokuyithenga, kwaye siya kufumana ukusuka kweyona nto ilula ukuya kweyona inzima kakhulu.
I-Decathlon
I-Decathlon yivenkile yaseFransi ezikhethekileyo kwimpahla yezemidlalo. Kwikhathalogu yayo sifumana yonke into enxulumene nemidlalo, nayo yonke into enexabiso elihle lemali. Ngaphantsi kwesambulela se-Decathlon kukho ezininzi iimpawu, ezinye zidla ngokubiza ngaphantsi kwezinye ezidume kakhulu. Nangona ingengomdlalo wokubonisa esinokuthi siwubone ukhuphiswano, ukwakha umzimba okanye ukwakha umzimba yenye yezona zinto zithandwa kakhulu, ngakumbi kubantu abahlala kwizixeko ezikhulu apho kukho iindawo zokujima ezilungileyo. Kwabo bethu bahlala kwiidolophu ezincinci, okanye abangakwaziyo ukuya kwindawo yokuzivocavoca, i-Decathlon ineetoni zezixhobo kunye namalungu ukuze sikwazi ukuzilolonga ekhaya, apho siya kufumana imivalo ye-chin-up yazo zonke iimodeli.
Aliexpress
I-Aliexpress yeyona venkile ibaluleke kakhulu kwi-intanethi uza kuthi evela Asia, China ukucacisa ngakumbi. Ngenxa yesi sizathu, abasebenzisi abaninzi abayithembi, kuba bacinga ukuba oko banikezelayo kuya kuba kumgangatho ophantsi, kodwa oku akufuneki ukuba kube njalo. Kwenzeka ntoni kwi-Aliexpress kukuba ifana neAmazon exutywe ne-eBay, oko kukuthi, banemveliso yabo, kodwa uninzi lwazo zithengiswa ziivenkile zomntu wesithathu, kwaye kulapho kuya kufuneka sibheje ngexabiso eliphantsi. ixabiso esazi ukuba ayinakuba yile nto besiyilindele.
Kodwa ukuba, banayo yonke into, njengeAmazon, kunye nomahluko lowo ixabiso lidla ngokukhuphisana ngakumbi. Into esiya kuyifumana kwi-Aliexpress zizinto zemidlalo, ezinje ngeebhari zokutsalwa kuzo zonke iintlobo, nangaphezulu kunayo nayiphi na enye indawo yokugcina yokhuphiswano, kuba apho sifumana iimveliso ezintsha ngokwendlela yoyilo kunye nemisebenzi.
Isikhokelo sokuthenga
- 1 Eyona mivalo ye-chin-up
- 2 Iindidi ze-chin-up bar
- 3 Indlela yokwenza ukutsalwa ngokuchanekileyo
- 4 Zeziphi izihlunu ezisebenza ngokwenza i-chin-ups
- 5 Ngaba i-chin-up bar inokufakwa kudonga olumngxuma?
- 6 Ingaba iphezulu kangakanani indawo yokubeka isilevu?
- 7 Indawo yokuthenga ibha ye-chin-up ngexabiso eliphantsi
