Dhinda Mabhawa Ari Kuda Kuva Chako Unodisisa Piece yeiyo Workout Midziyo

Zvemukati

• Zvakanakira Dhipi Mabhawa
• Mashandisiro Ekushandisa Dhiza Mabhawa
• Ongororo ye

Pamwe wakamboona (kana kutoshandisa) maparetete emabhawa, nekuti idombo remhando yepamusoro. Pamusoro pe Instagram, zvakadaro, vari kuwedzera mukurumbira nekuda kwevanokurudzira kusimba vachitsvaga nzira nyowani, dzakapenga-dzakaoma dzekudzishandisa.

Mazhinji emavhidhiyo aya anoratidza rudzi rutsva rweparallette bar inonzi EQualizers (dzimwe nguva inodaidzwa seEQs), iyo yakati rebei kupfuura echinyakare parallettes uye hwaro hwakakwana hwekutonhora bendy simba matipi.

Pasinei nerudzi rwekuti iwe unokwanisa kuwana kune yako yekurovedza muviri, chinhu chinotonhorera nezvemaparletlettes (akaderera kana akakwirira) ndechekuti iwe unogona kuashandisa pane chero nhanho yehutano. Nepo kuomarara kunoendesa vanokurudzira kuri kukurudzira, iwe haufanire kuita chero chinhu chinopenga chakaoma kuti ubatsirwe nekuvashandisa.

"Kufambiswa kwepamberi kwakangoitika: kumberi," anodaro Robert DeVito, muridzi uye mudzidzisi wekuita kuInnovation Fitness Solutions. "Zvakakosha kuti ushande kuburikidza nekuita maekisesaizi ese ekutanga uye epakati usati wafambira mberi kune mamwe mafambiro epamberi kana 'anotonhorera'," anosimbisa. "Pamusoro pezvo, ramba uchifunga kuti nyeredzi dzekugwinya ndidzo dzega, kwete zvakajairika. Unogona kana kusada kushandisa zvinofambira mberi zvakanyanya uye zvine njodzi kuti uwane zvinangwa zvako." (BTW, hezvino zvakaitika apo mumwe munyori akaedza kurarama seanokurudzira muviri kwevhiki.)

Zvakanakira Dhipi Mabhawa

Saka nei uchifanira kuve uri kutsvaga mabhawa aya kujimu? Huye, pane zvikonzero zvikuru zvitatu, nyanzvi dzinodaro.

Ivo vakasiyana-siyana. "Parallettes inobvumidza iwe kuti ushandire pakusunda uye kudhonza mafambiro (senge kusundira-kumusoro uye kudhonza-up) usingatombonetseke nezve izvo zviyero kana muchina upi waunofanirwa kunge uri kushandisa," anotsanangura Eliza Nelson, murairidzi wega uye nyanzvi yemitambo yemabhonzo.

"Nezviyero zvakajairwa, iwe unogadzirisa mutoro nekugadzirisa huremu. Neseti yakasimba yeparletlettes, unogona kugadzirisa kushora nekuisa muviri wako nenzira dzakasiyana," anodaro. Hunhu uhwu hunoitawo kuti huve hukuru kune vanhu vasiri kushanda kunze kwekurovedza muviri. "Kana iwe uri mutsva mukusimbisa simba kana kuda mukana wekushanda pamba, unogona kuvaka simba uye kuvimba nechiyero chemuviri wemuviri pamapareti."

Vanobatsira kukudziridza kutonga kwemuviri. "Parallette mabara chinhu chikuru chemidziyo kushanda pakuziva kwemuviri wese uye kutonga, pamwe nesimba," anodaro Meghan Takacs, mudzidzisi neAaptiv, app ine inotungamirwa neanodzidzisa maodhiyo. "Kudzora kwemuviri ndiro izwi rakakosha ipapo. Semurairidzi, ini ndinowana inodzorwa mhasuru kufamba kwakakosha kugadzirisa zvinhu senge dzakaonda tsandanyama uye nekumira kwakazara kuitira kuti ndive mutambi akasimba, kunyangwe zviyero zvipi." Mune mamwe mazwi, kunyangwe iwe uri wekutanga kune yese kushanda kunze ~ chinhu ~ kana kuziva nzira yako yakatenderedza uremu kamuri, unogona kubatsirwa nekushandisa parallette mabara kugadzira iyi chaiyo mhando yesimba rinodzorwa uye kuonda mhasuru. Sezvo mabhawa ari asina kudzikama pamusoro pane pasi uye kufamba kwakawanda kunoda kuti muviri wako umiswe muchadenga, unofanirwa kushanda zvakanyanya kuti uzvichengete uri munzvimbo chaiyo mukufamba kumwe nekumwe.

Iwe uchapisa mafuta uye macalorie. "Akasimba macalisthenics anonyatsopisa mafuta akawanda emuviri nekufamba kwenguva pane akatsiga mamiriro e cardio," anodaro Takacs. (FYI, calisthenics ishoko rakanaka kune maekisesaizi anoshandisa uremu hwemuviri wako kuvaka simba. Funga: kusunda-ups, kudhonza-ups, squats, handstand, nezvimwewo) "Vanhu vanowanzosarudza cardio nekuti vanodikitira uye vanonzwa sekunge vane vakaita chimwe chinhu, asi mafambiro akaita seaya anonyanya kushanda mukupisa mafuta nekuwana mhasuru yakaonda. " (FYI, heino sainzi yese yaunoda kuziva nezve maitiro ekuvaka tsandanyama uye kupisa mafuta.)

Mashandisiro Ekushandisa Dhiza Mabhawa

Wakagutsikana iwe unoda kuyedza izvi kunze kana kuwana peya yako? Hezvino zvaunofanira kuziva.

"Mabhawa aya anofanirwa kushandiswa pameti kana pamusoro paasingatsvedzeri," anodaro Takacs. Ipfungwa zvakare yakanaka kutanga neyakareruka vhezheni yechiitwa uye wozoshanda nzira yako kubva ipapo. "Nzwisisa kuti pane kufambira mberi kwesangano rega rega pamabhawa aya uye izvo zvakakosha zvinofanirwa kuve zvakagadziriswa usati waenderera mberi nekufamba kwakaomarara, senge kuri mumavhidhiyo," anodaro. (Zvimwe zvinokurudzira: Gadzirira zvakakwana, uye iwe unogona kujoina iyi epic nyowani calisthenics mutambo unonzi Urban Fitness League.)

L-anogara: L-anogara (akabata uremu hwako hwepamusoro pamusoro pemabhawa nemaoko akavharirwa nemativi ako nemakumbo akasimudzwa pamberi pako) akanaka asi ari kumberi uye anotora moyo murefu kugadzirisa, anodaro Nelson. Kuti uchinje, ita L-gara nemabvi ako akakotama zvishoma kana kuchinjana kusimudza gumbo rimwe kubva pasi panguva. Iwe unononoka kuvaka simba rekubata makumbo ese ari maviri pamberi pako. Vavarira kubata L-gara kwemasekondi gumi nemashanu kusvika makumi matatu kumatatu matatu paunenge uchishanda nzira yako yekuwana simba, anokurudzira. (BTW, iyo L-sit iripowo paJen Widerstrom's runyorwa rwemuviri wemuviri kurovedzera mukadzi wese anofanira kugona.)

Push-up kufambira mberi: Parallettes inogona kushandiswa kuita kusundira-kuomarara, asi inogona kushandiswa kuyera iwo, zvakare. "Mbariro dzakakwirira dzinenge dzinoshanda setafura-pamusoro, iyo inobvumidza mutsva kuti atange kufamba kwakakosha kuri kuita kusundidzira," anodaro Takacs. Shandura bhaa imwe perpendicular kumuviri wako uye ita incline push-ups nemaoko ako pabhara uye tsoka pasi. Pasinei nehurefu hwemazariro aunawo, iwe unogona kufambira mberi ichi kufamba nekushanda pane deficit push-ups, kwaunobvumira muviri wako kuti upfuure nepamusoro pemazariro (nemaoko ako) munzira yekudzika, ichida kuti usundire. muviri wako kuburikidza nehukuru hwakawanda hwekufamba. (Chiverengo: Chii Chakaitika Kana Mumwe Mukadzi Akaita Mapush-Ups 100 pazuva Kwegore)

Yakashandurwa mitsara: "Imwe yedzidziso dzekutanga dzandinoshandisa dzakakwirira dzakaremara kuita mutsetse wakachinjika, kusimbisa musana uye mhasuru dzemukati," anodaro DeVito. Gara pauriri pakati pemazariro, wakabatirira parimwe nerimwe nemichindwe yakatarisana mukati. Kana kutambanudza makumbo ako kana kuachengeta akakotama nemakumbo akati sandara pasi (zvakanyanya kutwasanuka muviri wako uchisimbisisa kufamba uku), wosimudza chiuno chako pasi uye uzere zvizere maoko ako kuti utange. Dhonza chipfuva chako kusvika kumabhawa, uchichengeta magokora ako akasimba kumativi ako.

Kudhonza-up mafambiro: "Ini ndinoda iyo EQualizer yematanho ese ekusimba," anodaro Astrid Swan, mudzidzisi wega uye murairidzi waBarry's Bootcamp. "Iyo chidimbu chikuru chemidziyo kubatsira kuvaka simba repamusoro-muviri." Kana iwe uri kushanda pakudhonza-ups, anogona kunge ari chishandiso chinobatsira: Rara pasi peimwe mbariro, yakamisikidzwa kuitira kuti ifambe perpendicular kumuviri wako uye yakananga pamusoro pechipfuva chako. Bata bhara maoko akatarira kwauri. Semitsara yakatenderedzwa, chengeta makumbo akatambanudzwa kana kukotamisa mabvi ako kuti uwane rumwe rubatsiro uye dhonza chipfuva chako kuti ubate bhari, wozodzikisa nekudzora. "Paunotanga kusimba, unogona kuwedzera makumbo ako kunze," anodaro Swan.

HIIT anodzora: Swan inodawo kushandisa parallettes (yakakwira kana yakaderera) ye cardio drills. "Unogona kuita Cardio bursts nekuvashandura kudivi ravo uye nekuita kukurumidza tsoka mabhureki semabvi akakwirira pamusoro peumwe neumwe," anodaro. Dzimwe sarudzo dzinosanganisira lateral kusvetuka pamusoro pebhari imwe kana kunyange mabhururu nekusvetuka pamusoro pebhari imwe. (Heano mamwe makumi matatu HIIT inofamba kupisa maitiro ako.)

Uye ndiko kutanga chete.Printa kuburikidza #lebertequalizers, #dipbars, uye #parallettes pa Instagram kune mamwe mazano ekugadzira ekufambisa.

Ongororo ye