Tse ka Hare
Lupu ea rabara ke theipi e rekereng e entsoeng ka latex ho etsa boitlhakiso ba matla. Likonopo tsa rabara li na le mekhahlelo e mengata ea ho hanyetsa 'me e etselitsoe ho nts'etsapele mesifa ea' mele oa hau. Lisebelisoa tsena tsa boikoetliso li ka sebelisoa ka lapeng le ka boikoetliso ba 'mele ka litekanyo tsa mahala.
Ka lebaka la ho le bonolo ho le tenyetseha rabara loops haholo ka mafolofolo qala ho sebelisa ka Workouts tse sa tšoaneng. Ba fumane ts'ebeliso mefuteng e mengata ea lipapali: libetsa tsa ntoa, sefapano, ho phahamisa matla, lipapali tsa sehlopha, liatleletiki, koetliso e sebetsang le matla. Hape, likonopo tsa rabara tse sebelisitsoeng nakong ea tlhabollo ea likotsi tsa sisteme ea mesifa le mesifa, ho kenyeletsoa le baatlelete ba litsebi.
Lepa ea rabara: ke eng mme e sebelisoa ke eng
Li-loops li emela sehlopha sa rabara se koetsoeng, bophara bo fapaneng. Ha theipi e pharaletse, boe na le khanyetso e kholo haholo. Matšoafo a tsitsipano a khetholla boemo ba mojaro: hangata, bo fapana ho tloha ho 5 ho isa ho 100 kg. Ka likonopo u ka tsamaisa matla le litlhahlobo tsa plyometric, hape u li arolelane le li-dumbbells kapa li-barbell bakeng sa mojaro o eketsehileng. Likonopo tsa rabara li bonolo ho hokelloa likhetleng, ka hona hangata li sebelisoa ke baatlelete ho bodibildinge.
Ho ikoetlisa ka likonopo tsa rabara ho hlahisa nts'etsopele e ntle ea mesifa e nang le khatello ea maikutlo e fokolang manonyeletso le lisele tse sebetsang. Ntle le moo, ka lebaka la tsitsipano ea mojaro oa mesifa ea rabara e ntse e hola hape e fihlela boleng bo holimo ho khutsufatso ea mesifa e lumellang ho fokotsa mefokolo ea ho sebetsa ka tšepe. Khetla ena e sebetsang ka bongata e ka thatafatsa boikoetliso ka ho eketsa ho hanyetsa, le ho nolofatsa boikoetliso ka ho bebofatsa boima bo amehang (mohlala, hula-baholo).
Sesebelisoa sena sa boikoetliso se boetse se bitsoa marapo a rabara le litheipi tsa rabara (sehlopha sa powerlifting, band resitance). Ha rea lokela ho ferekanngoa le likonopo tsa rabara ka lipapali tse ling tsa lipapali tse entsoeng ka lintho tsa latex, tseo hape li sebelisoang haholo ho ikoetlisa:
- marapo a ho ikoetlisa (a sebelisetsoang ho koetlisa lirope le maraong)
- teipi ea rekere (e sebelisetsoa koetliso ea matla, Pilates, e otlollang)
- expander (e sebelisetsoang koetliso ea boima ba 'mele ka ho hanyetsa khanya)
E 'ngoe le e' ngoe ea lintho tsena tsa papali e bohlokoa haholo ebile e sebetsa hantle bakeng sa koetliso, empa ke litheko tsa rabara tse molemohali bakeng sa koetliso e matla ea matla le nts'etsopele e potlakileng ea litšoaneleho tsa matla a lebelo.
Melemo ea likonopo tsa rabara
- Ho fapana le ho ikoetlisa ka litekanyo tsa mahala, ho ikoetlisa ka likonopo ho qobella mesifa ea hau hore e sebetse ka matla ho potoloha ha motsamao ka bongata, ka hona e eketsa karolo ea mojaro.
- Ka ho ikoetlisa ka likonopo tsa rabara u tla khona ho ikoetlisa mesifa eohle le ho theola 'mele ntle le sesebelisoa se boima.
- Ho ikoetlisa ka likonopo tsa rabara ho thusa ho nts'etsapele matla le lebelo, ho etsa hore likhoele tsa mesifa li potlakile Ka hona, lihlopha li sebelisoa haholo ho crossfit, bonono le koetliso e sebetsang.
- Mofuta ona o kopaneng oa lisebelisoa tsa lipapali, o ka li sebetsa hae (ha li nke sebaka se ngata) kapa ho ea le tsona setsing sa boithabiso (li bobebe ebile li nyane ka boholo).
- Ha o sebetsa le loops o etsa mesifa ea botsitso le mesifa e etsang hore koetliso e sebetse hantle le ho fokotsa menyetla ea ho lemala.
- Ho ikoetlisa ka likonopo tsa rabara ho bonolo ho manonyeletso le lisele tse sebetsang ho feta ho ikoetlisa ka litekanyo tsa mahala, ka lebaka la tsitsipano e tlohang butle le e bonolo.
- Likonopo tsa rabara li na le maemo a mangata a ho hanyetsa, ka hona o tla khona ho khetha mojaro o nepahetseng ho latela mofuta oa theipi.
- Lihlopha tse nang le loops li fapanya moroalo oa hau oa koetliso li tla fana ka tšusumetso e ncha ho mesifa ho tla thusa ho qoba tloaelo le ho tsitsipana ha boikoetliso bo pheta-phetoang.
- Ka likonopo tsa rabara ho bonolo haholo ebile re potlakela ho ithuta boikoetliso bo joalo empa bo le thata, joalo ka ho hula. Bala haholoanyane: Mokhoa oa ho ithuta ho fumana zero.
- U ka sebelisa sekonopo sa rabara ka li-dumbbells le li-barbell, ka tsela eo u eketsa moroalo le ho o etsa hore o tšoane le ho feta 'meleng.
Ho ikoetlisa ka likonopo tsa rabara
Re u fa likhetho tsa boitlhakiso tse sebetsang tse tla u thusa ho matlafatsa lihlopha tsohle tsa mesifa le ho lumella 'mele ho lla.
Ke leboha liteishene tsa youtube tsa gifs: White Lion Athletics, BandTrainingWorkouts, JoseLopezFit.
1. Bench o tobetsa bakeng sa mahetla a
2. Phahamisa matsoho mahetleng
3. Ho tsoala matsoho mahlakoreng bakeng sa mahetla
4.Keketso ea li-triceps
5. Bench o tobetsa bakeng sa triceps
6. Bench tobetsa bakeng sa mesifa sefubeng
Kapa khetho ea ho sebeletsa mesifa e pharalletseng ka morao:
7. Ho tsoala matsoho bakeng sa sefuba
8. Otlolla theipi
9. Ho thatafatsa li-biceps
10. Lathe e hulang ka morao
11. Ho hula ka mokhoa o otlolohileng bakeng sa mokokotlo
12. Ho sotha lithupa
13. Sragi bakeng sa mahetla
14. Ho tsamaea sebakeng ka likonopo
15. Tlhaselo ka likonopo
16. Squat ka likonopo
Kapa, ho thoe'ng ka sena:
17. Mochini o hatellang oa squat + bakeng sa mahetla
18. Maoto a koetelo ho ea lehlakoreng
19. Maoto a koetelo morao
20. Maoto a koetelo a khutletse letsoapong
21. Mangole a fihlang sefubeng
22. Superman bakeng sa mokokotlo le lumbar
23. Ho tsamaea bareng
24. Hula-baholo ka likonopo tsa rabara
Mme, ehlile, o ka sebelisa sekonopo sa rabara hammoho le koetliso ea matla a khale le litekanyo tsa mahala, ekaba li-dumbbells kapa li-barbell. Likonopo tsa rabara ha li nke sebaka sa tšepe, empa ke tlatsetso e ntle e tla ntlafatsa katleho ea boitlhakiso ba hau.
Sekoaelo sa rabara: moo u ka rekang
Likonopo tsa rabara li na le mekhahlelo e mengata ea ho hanyetsa, e 'ngoe le e' ngoe ea tsona e na le 'mala oa eona le bophara bo itseng ba theipi. Ho hanyetsa ho lekana le lik'hilograma, empa ha boima ba mesifa e tsoang mabanta a rekereng le litekanyo tsa mahala li fapana, karo-karolelano e tla ba e lekanang.
Mefuta ea mojaro oa likonopo tsa rabara:
- Red: 7-10 kg (bophara ba lebanta 1.3 cm)
- Mmala o motšo: 10-20 kg (bophara ba lebanta 2.2 cm)
- 'Mala o pherese: 22-35 kg (bophara ba lebanta 3.2 cm)
- Green: 45-55 kg (bophara ba theipi 4.4 cm)
- 'Mala o moputsoa: 55-80 kg (bophara ba lebanta 6.4 cm)
Bokhubelu le botšo hangata li sebelisoa ho koetlisa lihlopha tse nyane tsa mesifa: li-biceps, triceps le deltoids. Tšebeliso ea 'mala o pherese, o motala le o moputsoa ho koetlisa lihlopha tse kholo tsa mesifa: sefuba, mokokotlo, maoto. Mojaro o ka fetoloa ho latela bokhoni ba hau le koetliso ea matla.
Mefuta e mengata ea litheko tsa rabara ka theko e tlase e fana ka lebenkele la inthanete la Aliexpress. U ka reka li-hinges kapa ua khetha lihlopha tse 1-2 ho hanyetsa. Re khethile sehlahisoa se tsebahalang ka litlhahlobo tse ntle le litaelo tse ngata, kahoo o ka reka lisebelisoa tsa boleng. Hape ho molemo ho bala maikutlo a bareki pele o reka.
Hangata, thepa e ea rekisoa, joalo ka ha ho boletsoe tlhahlobisong, theko ha e felle.
Sehlopha sa likonopo tsa rabara tsa khanyetso e fapaneng
Hangata kit e kenyelletsa mekhabiso e fapaneng e 3-5 ho hanyetsa. Bakeng sa ho koetlisa 'mele oohle hamolemo ho reka sehlopha sena sa marapo kaha mesifa e meholo le e menyenyane e hloka mejaro e fapaneng. Litsenyehelo tsa ho ba theipi e hangata ka mefuta e fapaneng ya 2000-3000 li-ruble.
1. Rubber loop J-Bryant (3 sets sets)
- Khetho ea 1
- Khetho ea 2
- Khetho ea 3
2. Rubber loop loop Kylin Sport (lihlopha tse 2)
- Khetho ea 1
- Khetho ea 2
3. Winmax ea mokotla oa rabara
4. ProElite ea mokotla oa rabara
5. Jumpfit ea rabara
Sekhechana sa rabara
Sebakeng seo, o ka reka theipi ea boholo bo itseng. Hopola hore boemo ba ho hanyetsa hangata bo fanoa hampe haholo, mme sena se lokela ho tsotelloa ha ho khethoa likonopo tsa rabara. Litsenyehelo tsa lebanta le le leng ke li-ruble tse 300-1500, ho latela boemo ba ho hanyetsa. Ha seaparo sa rekere se eketseha, ho hlokahala haholo. Ho eketsa mojaro o ka mena lupu ka halofo.
1. Lupu ea rabara J-Bryant
2. Rubber ea sekonopo ProCircle
3. Tataiso ea Matla a Rubber
4. Lepa ea rabara Kylin Sport
5. Phofo ea lupu ea rabara
- Khetho ea 1
- Khetho ea 2
Ke rata ho koetlisa hae? Ebe u sheba lisebelisoa tse ling tse amanang le lipapali:
- The simulator: ke eng, joang ho khetha khetho ea boikoetliso le bareng
- Sandbag (sandbag): litšobotsi, boikoetliso, moo u ka rekang
- Massage roller (foam roller): se hlokahalang, moo u ka rekang, ho ikoetlisa