Njengomuntu ochithe isikhathi esiningi ejimini, ngingasho ukuthi ukuvocavoca umzimba kumele kwenziwe ezindaweni zokujima. Njengomuntu okwamanje empilweni yakho engahambisani nawe ngenxa yezizathu ezahlukene, ngingasho ukuthi lezi zivivinyo zingenziwa nasekhaya. Iqiniso liwukuthi akufani, njengoba izindawo zokuzivocavoca ziyizindawo ezilungiselelwe ukwenza lolu hlobo lokuzivocavoca futhi zinikeze amathuba amaningi, kodwa singenza okuningi ngaphandle kokushiya ikhaya, inqobo nje uma sinezinsimbi noma izinto ezifana i-chin-up bar. Kulesi sihloko sizokhuluma ngabo ukuze wazi ukuthi iyiphi inketho engcono kakhulu kuwe uma ufuna ukuthuthukisa ithoni yemisipha yakho ekhaya.
Amabha angcono kakhulu we-chin-up
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I-Chin-up Bar... | Bona izici | 262 imibono | Bona ukunikezwa |
Umi. Okubalulekile
Uma ukuya ejimini akuyona inketho, futhi lapho sihlala khona asinazo izindonga lapho singafaka khona ibha noma singafuni ukwenza izimbobo ezidingekayo, esikudingayo i-chin-up bar efana nalena. Okubalulekile okuvela ku-UMI. Ukuthi sibe budedengu futhi sesikhuluphele ngeke kube yinkinga kule bha, kusukela ingalayisha kufika ku-220kg, isisindo esiphezulu kangangokuthi, futhi lokhu kungumbono wami, ngithola ukungabaza ukuthi ngabe lokhu kunjalo noma benze iphutha lapho benza ukuguqulwa kwekhilogremu.
Ayikho imikhiqizo etholakele.
Emaphethelweni inamaphedi e-PVC, okuthi, engezwe ekulinganeni okuqhubekayo, azovikela amafreyimu eminyango ukuthi angalinyazwa. I ubude bokubambelela bungama-92cm, futhi ubuncane bungama-72cm.
DISUPPO Ibha ye-chin-up elungisekayo
Uma sifuna okuthile okushibhile, i-DISUPPO inale bha yethu. Kulula kakhulu ukuyifaka, futhi ekugcineni inakho ama-silicone pads ukuvikela amafreyimu eminyango nathi, njengoba engasheleli. Futhi uma icabanga ngokuvikeleka kwethu, i-DISUPPO ifake indlela ehlukile yokukhiya futhi le modeli ivikeleke kakhulu kunezizukulwane ezedlule.
Le bha ye-chin-up ingafakwa ezicabheni ezinobukhulu obungama-72 kuya ku-97cm, kodwa abakhulumi ngesisindo esiphezulu esisisekelayo. Yebo singaqinisekisa ukuthi umshini wokuphepha kanye ne-silicone kuzovumela noma yimuphi umuntu omdala ukuthi ayisebenzise ngaphandle kwesisindo esiningi ngokweqile.
Ibha yokudonsa yaseMagnoos "Matador"
Le "Matador" evela eMagnoos iyibha yesango ethuthuke kakhulu. Ihlangana ngokushesha kakhulu futhi awudingi ngisho nokusebenzisa indlela ukuyilungisa kuhlaka. Noma nini lapho ifakwe emnyango wosayizi ojwayelekile, okumele sikwenze nje ukudlula ingxenye eyodwa ngaphansi kwayo, ezoxhunywa odongeni, enye ihlale phezu kohlaka; ayinazo izingxenye ezihambayo.
Ngokuklama, le bha ingakhuphuka ngo-20cm ngaphezu kwemigoqo yeminyango evamile, futhi umenzi wayo uqinisekisa ukuthi isekela i-130kg ngaphandle kwezinkinga. Umklamo ofanayo usho ukuthi ukuvulwa kwe-bar akuxhomeki emnyango, ngakho-ke singakwazi futhi ukuzivocavoca nge-engeli engcono uma sifuna ukusebenza endaweni yomgogodla.
Ibha ye-ONETWOFIT Multifunctional chin-up
Le bha enemisebenzi eminingi evela ku-ONETWOFIT eyalabo abafuna okuthile okwengeziwe, okuningi kakhulu, eqinisweni. Kuyibha yodonga, okusho ukuthi kufanele siyikhweze ngokubhoboza izimbobo, kodwa iwufanele uma izosetshenziswa njalo. Ayigcini nje ngokubamba isisindo esiningi, kufika ku-200kg, kodwa futhi izosivumela ukuthi senze izivivinyo eziningi ezengeziwe.
Ngokungafani nemigoqo yomnyango, lena inezinsimbi Ibha ye-chin-up eyehlela phansi eya phansi iyaphela, okubalulekile ngoba kusiza ukuvikela izihlakala. Kodwa, ngaphezu kwale bha, ihlanganisa nokubamba ukuze usebenzise amaqembu amaningi emisipha. Futhi uma siyiphendula, singakwazi futhi ukwenza ama-bottoms noma ama-abdominals aphansi ngokumiswa.
I-JX FITNESS Wall Idonsa Amabha
Lokhu okuvela ku-JX FITNESS kuyibha yokudonsa odongeni yalabo abafuna ibha enhle engenazo izinto eziningi ezengeziwe. Njengazo zonke izinsimbi zodonga, ukuze siyikhweze kufanele sibhoboze izimbobo odongeni, kodwa ngokuvamile lokhu kusho lokho izobamba isisindo esiningi futhi nokuthi ibha ineziphetho ezibheke phansi, engikubona kubalulekile ngoba singazilengisa ngaphandle kokwesaba ukulimala izihlakala zethu.
Le bar iqinisekisa lokho ingathwala 125kg, kodwa mina, ngaphandle kokuba ngumkhiqizi wayo, ngizoqinisekisa ukuthi ingakwazi ukubamba okunye uma udonga luyivumela. Ngokuqondene nokubamba, ine-chin-up kanye nenye lapho ama-biceps azocelwa khona kakhulu.
Izinhlobo zama-chin-up bar
Udonga
Ngegama, njengababili abalandelayo, singasho ukuthi bazoba kuphi. Imigoqo yokudonsa odongeni ziklwelwe odongeni, futhi lokho ukuphela kwemfuneko yabo ukuze bathole leli gama. Phakathi kwazo singathola ezilula, lezo ezinebha enemiphetho eyehlela phansi, nabanye abanokubambelela okwengeziwe okuzosivumela ukuba senze izivivinyo eziningi.
Okuhle ngalezi zinsimbi eziboshwe odongeni ukuthi babambe isisindo esiningi, kodwa khumbula ukuthi udonga kufanele luqine, lungabi nembobo noma lube nezinto zokubukisa. Okubi ukuthi kufanele wenze izimbobo ukuze ukwazi ukuyifaka, kodwa iyona ndlela engcono kakhulu uma sinegumbi lokwenza izivivinyo zethu.
Umnyango
Iminyango yeminyango ingenye elinganiselwe kakhulu. Zihlanganiswa futhi zihlakazwe ukuzilungisa isikhathi ngasinye, kodwa ungasebenzisi izikulufo, ngakho akufanele silimaze uhlaka lomnyango uma silulungisa kahle. Okuhle ukuthi ashibhile futhi aqoqwa kalula futhi ahlakazwe, kodwa okubi ukuthi imigoqo eqondile ngokuphelele futhi asikwazi ukusabalalisa izingalo njengoba kufanele.
Lolu hlobo lwamabha luboniswa kakhulu kumsebenzisi ongathuthuki ofuna ukuhlala esesimweni esihle ekhaya, kodwa azi ukuthi ukungabikho kokubambelela okwehlayo kanye nokukhululeka okuncane akusondeli ekusebenzeni kwebha elungiselelwe kakhudlwana.
Ngicabanga ukuthi kubalulekile ukusho okuthile esike sakubona kumavidiyo kunoma yiluphi uhlelo lwamahlaya noma esikutholile ku-WhatsApp: uma singayilungisi kahle, lezi zinhlobo zemigoqo zingakhululeka, ngakho-ke singawela phansi futhi silimale. ngokwethu. Ngaphezu kwalokho, njengoba kufanele silungise amandla okubamba, uma uhlaka luntekenteke, singaluhlephula, kodwa kuphela uma sidlula emanzini. Uma sithola iphuzu elingcono kakhulu, ngeke kube nezinkinga.
Uphahla
Njengemigoqo efakwe odongeni, imigoqo yokudonsa uphahla kufanele zijikijelwe, kepha kulokhu kuya ophahleni. Lokhu kuzoba ukuphela kwesidingo kanye nomehluko kuphela mayelana nezinsimbi zodonga, lokho nokuthi asikwazi ukuzibeka endaweni ephakeme kakhulu ngoba ngeke sifinyelele kuzo. Singathola imigoqo yophahla ene-bar eyodwa kuphela, leyo egobile ekugcineni, kodwa futhi nezinye izibambo ezivaliwe ukuze sisebenzise iqembu elilodwa lemisipha noma elinye kuye ngokukhetha kwethu nesidingo.
Ilungiswa
Ama-chin-up bar alungisekayo amnandi kakhulu. Nakuba singathola izinhlobo ezahlukene namamodeli, okuvame kakhulu ukuthi kunengxenye eboshwe odongeni ngebha enkulu evundlile nezibambo ezinganyakaziswa. Ngamanye amazwi, ibha yokudonsa ngokwayo ayikho; kukhona izingcezu ezimbili ezihlukene ezihamba kubha enkulu. Ukuze banganyakazi, kufanele uqinise ukubamba ngentambo noma uhambise ucezu oluhambisana namaphuzu, lokhu okugcina kuvame kakhulu.
Inhloso ukuthi singathola ukuvulwa okuphelele Kithina, ngakho-ke le migoqo izosebenza kunoma ubani, kungakhathaliseki ukuthi usayizi wayo: uma sikhudlwana, sihlukanisa ama-grips ngaphezulu; uma sincane, siyawavala.
Nakuba okuvame kakhulu ukuthola imigoqo elungisekayo enokubambelela okujwayelekile kuphela, leyo egcina imiphetho eyehlela phansi, akhona amamodeli anezinye izinto zokubambelela ezilungisekayo, kodwa intengo yawo ngokuvamile iphakeme ngoba izingxenye ezisindayo namaselula ahlanganiswe kudivayisi efanayo.
Imisebenzi eminingi
Ibha ye-chin-up enemisebenzi eminingi, njengoba singayiqonda egameni layo, izosinika ukukhetha okuningi. Okunye ukubamba kwengezwa kubha evamile, njengalezo ezivaliwe kakhulu ezisetshenziselwa ukwenza ama-abs aphansi, ama-dips (ama-triceps) kanye nanoma yikuphi ukuvivinya umzimba esingakwenza ngenkathi silenga. Ziyimishini impela, futhi amamodeli angcono kakhulu afaka izingxenye eziboshwe ukuze singazilimazi lapho senza izivivinyo ezithile, njengalezo esizohambisa ngazo imilenze.
Indawo yamazwe ngamazwe ngokuvamile ayiyona indawo yokucima ukoma. Yilolo hlobo lwefenisha esilubona ezindaweni zokuzivocavoca ezibamba isilevu, ukubamba okuqinile kwama-biceps, kanye nalezo zingxenye ezigxiliwe ze-abs engezansi. Ngisho, lokhu iyithuluzi impela.
Indlela yokwenza i-pull-up ngendlela efanele
Empeleni kunzima kakhulu ukuzenza ngendlela efanele, okungenani uma ungaqeqeshiwe. Kunokuba sichaze ukuthi kwenziwa kanjani ukudonsela phezulu ngendlela efanele, kulula ukusho ukuthi singenzani ukuze senze ukudonsa okungeke kubalwe kahle. Ama-chin-ups angenziwa ngezindlela ezahlukene ngokuya ngokubamba, kodwa sizokhuluma ngokuvame kakhulu, lokho kwe-dorsal:
- Kufanele sibambelele kubha engxenyeni yesibambo eyehlela phansi, okuzosinika i-engeli enhle nokuvuleka. Uma kunesidingo, singakhuphuka sisuka ekhabetheni elisebenza njengesinyathelo.
- Lapho sesibanjiwe, sakhumula ukuze sihlale endaweni ephansi kakhulu.
- Isinyathelo esilandelayo okufanele sisicabange sifana nanoma yimuphi omunye umsebenzi wokwakha umzimba: kufanele sikhuphuke singasheshi, ngesivinini esivamile esidinga umzamo othile kanye nokungezwani.
- Sikhuphuka phezulu ngangokunokwenzeka, kuze kube yilapho ibha ithinta ama-clavicles noma, okungenani, isilevu sethu.
- Ukuze sehle, siqhubeka sicabanga ukuthi kufana nanoma yikuphi ukuzivocavoca: asikwazi ukuphuma ku-hook futhi yilokho; kumele sehle kancane.
Ini akudingeki sikwenze ama-bounces, futhi, uma sishaya phansi, asisize ngokugxuma kancane. Kubalulekile futhi ukunaka indlela esibeka ngayo izandla zethu: uma sizihlanganisa kakhulu futhi sibambelele kubha eqondile, singalimaza izihlakala zethu noma i-trapezius. Uma sifuna ukwenza lolu hlobo lokuzivocavoca, kufanele sibambene izintende zezandla zibheke kithi. Futhi ukuzilolonga, ukuthi ngokuhamba kwesikhathi ziphuma kahle. Omunye ukutshela ukuthi akafikanga ku-5 wafinyelela ngaphezu kuka-10 no-100kg wesisindo sakhe kanye no-20kg we-ballast.
Imiphi imisipha esebenza ngokwenza ama-chin-ups
Ukudonsa kuwumsebenzi ophelele kakhulu. Izivivinyo ezisiphoqa ukuthi siphakamise isisindo sethu zifuna, futhi nakakhulu ngoba akudingeki ukuthi zisebenzise noma iyiphi inkomba. Eqinisweni, koqalayo akunakwenzeka ukufinyelela ku-5, futhi lokho kungenxa yokuthi kufanele uphakamise isisindo esiningi (esakho) futhi hambisa imisipha eminingi ngesikhathi esisodwa:
- UmhlaneUkudonsa kubhekwa njengokuzivocavoca emuva, kodwa alikho ilunga elinyakazisa iqolo ngokwalo. Ngokuqondene ne-latissimus dorsi, idonsa ingxenye engaphezulu yezingalo, izisondeze eduze nomzimba futhi ivumele ukuba ikhuphukele phezulu.
- El ama-bicepsNoma ubani ocabanga ngokuzivocavoca ukuze asebenze ama-biceps uzocabanga umakhi womzimba ephakamisa ama-dumbbell. Uma uqaphela, ama-biceps asetshenziswa lapho umphambili uvala phezu kwengalo, futhi lokhu ukunyakaza esikwenzayo ngama-chin-ups.
- Isishwibi: lo msipha yiwona ophethe ukusekela umthwalo wokuzivocavoca.
- I-deltoid: kuye ngokubamba, sizosebenza ingxenye eyodwa noma enye ye-deltoid.
- I-Pectoral- Kancane njengama-biceps, ukunyakaza kungaba umzala okude kulowo esiwenza emshinini we-pec oqondisiwe noma ama-fly-ups.
- Imisipha emikhulu, emincane kanye ne-infraspinatus: Leli qembu lisiza ibhayibheli ukuthi lihambe.
Angiyengezi njengephuzu ohlwini, kodwa futhi ama-obliques, isisu kanye nemisipha ye-lumbar isetshenzwa kancane. Ayikuningi, kepha iyinkaba yomzimba futhi cishe yonke into ihamba ngale misipha. Uma senza ama-pull-ups, siphinde sidonse kancane.
Ingabe i-chin-up bar ingafakwa odongeni olungenalutho?
Nokho, kungaba, kungaba, kodwa ngingasho iqinisekile ngo-100% ukuthi izogcina ixega, ngakho-ke akunconywa. I-chin-up bar ibha okuzodingeka isekele isisindo sethu ekuhambeni, futhi leso sisindo singaba ngu-70-100kg, okungesincane. Isisindo kuphela ebesingavele sidabule ibha uma udonga lungenalutho, kodwa into ibhebhetheka ngokuhamba. Ngaphezu kwalokho, ngezinye izikhathi sizofuna ukufinyelela inombolo ethile yokuphindaphinda, ngakho-ke sizokwenza isicupho esincane njengebhalansi ukuze usisize sifinyelele phezulu ngangokunokwenzeka. Ngakho-ke, uma sihlanganisa isisindo, ukunyakaza nokudlidliza, ibha ye-chin-up kanye nodonga olungenalutho alwenzi iligi enhle.
Ingabe i-chin-up bar ibekwe phezulu kangakanani?
Ubude lapho sizobeka khona ibha ye-chin-up kubalulekile ngoba kuhlale kunethuba lokuthi i-clamping izohluleka. Ngaphandle kwalokhu kungenzeka, singayibeka cishe ekuphakameni kwethu, njengoba singakwazi ukugoba amadolo ukuze senze ukudonsa, kodwa, uma ikhululiwe, sizowela ngamadolo phansi futhi sizozilimaza thina. Ngenxa yalesi sizathu, kufanelekile ukuba nobude obanele bokusinika isikhathi sokusabela.
Ukuphakama okufanele kuzoncika kokwethu. Uma kufanele kusetshenziswe umuntu oyedwa kuphela, ubude lapho kuzobekwa khona i-chin-up bar indawo lapho isihlakala sethu sikhona uma siphakamisa ingalo yethu. Kukhona futhi esinye isilinganiso okufanele sicatshangelwe: ibanga elincane elinconyiwe ukusuka ophahleni lingama-35cm. Uma ingalingani, kungase kube umqondo omuhle ukuthola olunye udonga. Futhi uma isetshenziswa othile omkhulu noma omncane kunowethu, kuzodingeka ukuthi aguqe kancane amadolo akhe noma akhuphuke isitebhisi ukuze agweme ukuthinta phansi noma akwazi ukubambelela ocingweni.
Ungathenga kuphi ibha ye-chin-up eshibhile
Amazon
I-Amazon yinkampani ezinikele kwezinye izinto ezifana ne-artificial intelligence (Alexa) noma amafu e-inthanethi, kodwa sonke simazi kangcono esitolo sakhe se-inthanethi. Ibaluleke kakhulu emhlabeni, njengoba eminye engabhekwa njengokuncintisana kwayo ayisebenzi emhlabeni jikelele njenge-Amazon. Kuwebhusayithi yayo singathola cishe noma iyiphi i-athikili, okuwukuphela kwemfuneko esemqoka ukuthi ingathunyelwa. Uma ukuyithumela kungenzeka, cishe nakanjani banayo. Izimpahla zezemidlalo ziningi, futhi cishe zonke zingathunyelwa, ngakho-ke i-Amazon iwukubheja okuphephile. Ngenxa yobukhulu bawo, ama-chin-up bar ayinto esingathenga ngayo, futhi sizothola kusukela kokulula kuya kweyinkimbinkimbi kakhulu.
I-Decathlon
I-Decathlon iyisitolo saseFrance ezikhethekile ngezimpahla zemidlalo. Kukhathalogi yayo sithola cishe yonke into ehlobene nezemidlalo, nayo yonke into enenani elihle lemali. Ngaphansi kwesambulela se-Decathlon kunezinhlobo eziningi zemikhiqizo, ezinye ezivame ukubiza kancane kunezinye ezidume kakhulu. Nakuba ungewona umdlalo wokubukisa esikwazi ukubona imiqhudelwano ngawo, ukwakha imizimba noma ukwakha umzimba ungomunye wemidlalo ethandwa kakhulu ikakhulukazi abantu abahlala emadolobheni amakhulu lapho kunamajimu asezingeni eliphezulu. Kulabo bethu abahlala emadolobheni amancane, noma abangakwazi nje ukuya endaweni yokuzivocavoca, i-Decathlon inamathani emishini nezingxenye ukuze sikwazi ukuzivocavoca ekhaya, phakathi kwazo sizothola ama-chin-up bar awo wonke amamodeli.
I-Aliexpress
I-Aliexpress iyisitolo esiku-inthanethi esibaluleke kakhulu uza kithi evela e-Asia, eChina ukucacisa kabanzi. Ngenxa yalesi sizathu, abasebenzisi abaningi abakwethembi, ngoba bacabanga ukuthi lokho abakunikezayo kuzoba ngekhwalithi ephansi, kodwa lokhu akufanele kube njalo. Okwenzeka ku-Aliexpress ukuthi kufana ne-Amazon exutshwe ne-eBay, okungukuthi, banemikhiqizo yabo, kodwa eminingi yabo ithengiswa izitolo zangaphandle, futhi kulapho kuzofanele sibheje khona ngenani eliphansi. intengo ngokwazi ukuthi ngeke kube yilokho ebesikulindele.
Kepha ngokuba, banakho konke, njenge-Amazon, umehluko wokuthi intengo ivamise ukuncintisana kakhulu. Esizophinde sikuthole ku-Aliexpress yizimpahla zemidlalo, njengemigoqo yokudonsa yazo zonke izinhlobo, ngisho nangaphezu kwanoma yisiphi esinye isitolo somncintiswano wayo, njengoba lapho sithola neminye imikhiqizo emisha ngokuya ngedizayini nemisebenzi.
Umhlahlandlela wokuthenga
- 1 Amabha angcono kakhulu we-chin-up
- 2 Izinhlobo zama-chin-up bar
- 3 Indlela yokwenza i-pull-up ngendlela efanele
- 4 Imiphi imisipha esebenza ngokwenza ama-chin-ups
- 5 Ingabe i-chin-up bar ingafakwa odongeni olungenalutho?
- 6 Ingabe i-chin-up bar ibekwe phezulu kangakanani?
- 7 Ungathenga kuphi ibha ye-chin-up eshibhile
