Expander multifunctional - sauki da kuma dace ga kayan aiki da horo

Mafi yawan mutãne tuna da karfe Expanders a kan marẽmari, wanda sun Popular a Soviet zamanin da kuma bauta ga bunkasa da ƙarfin daban-daban tsoka kungiyoyin. A tsawon lokaci, wadannan inji sun samu wata babbar ci gaba da kuma zama cikin magabatan Multi-yalwatãwa, irin wadda a yau akwai quite babban lambar. Expander multifunctional - yana da wani real na'urar kwaikwayo, m, a wasu hanya zama a maimakon dakin motsa jiki.

A abũbuwan amfãni daga Multi-yalwatãwa

Babban amfani da irin wannan abu a matsayin multifunctional na'urar kwaikwayo yalwatãwa, shi ne ta Compactness da kuma saukaka. Bugu da ƙari kuma, a lokacin da ya dace matakin a cikin irin wannan zato na'urar kwaikwayo iya yadda ya kamata aiki ta hanyar duk daga cikin manyan tsoka kungiyoyin na jiki, fara daga da kuma kawo karshen trapezoids gastrocnemius tsoka. List of asali motsa jiki za a jera a karshen. Kuma kada ka yi zaton cewa wannan ba mai tsanani ga kayan aiki da famfo. Expanders suna yadu amfani da sana'a Bodybuilders kafin faruwa mataki ba ka tsokoki siffar da kuma girma.

iri Expanders

Don kwanan wata, Multi-aikin Expanders ne Popular. Musamman tartsatsi jinsunan da zaren roba, kamar Multi-aiki gripper HKCE208. Saboda haka rare sun samar da babban karko da kuma ƙarfi, kazalika da fairly low cost. Baya ga wadannan, akwai kuma classic simulators a kan marẽmari, kazalika Belt Expanders. Su duka suna da amfani ko rashin amfani da shafi zabi wani musamman irin.

bel Expanders

Expander multifunctional bel ne na roba band tare da wasu tensile ƙarfi. Sau da yawa, da rashin irin wannan yalwatãwa ne rashin ikon canza kaya. Duk da haka, shi ne kuma quite rare saboda ta karko.

Expanders a kan marẽmari

Expander multifunctional a kan marẽmari - wannan shi ne wani real classic. By canza yawan ruwa, wanda za a iya miƙa, za ka canza da kuma haduwar da motsa jiki. Su hasara ne quite nauyi, kuma ba sosai babban mataki na saukaka.

A mafi kyau darussan da Expanders

Yanzu la'akari da abin da Multi-yalwatãwa. Darussan da za a iya yi a kan shi, a sosai sauki da kuma ba ya bukatar ƙarin koyo da. Ga jerin asali ƙungiyoyi da cewa za a iya yi tare da Expanders ga ci gaban babbar tsoka kungiyoyin:

• Trapezius tsokoki dauke da kafadu up. Saboda haka, domin su yin famfo mataki a kan tsakiyar yalwatãwa, riskuwarSa rike da aikata "shrug" kafadu.
• Deltoids da uku bim. Front kiwata hannunsa a gaban shi. Domin ta yin famfo mataki a kan daya ƙarshen yalwatãwa, da kuma na biyu riko da daya hannun, kuma ya dauke shi a gaban shi. Sa'an nan canza hannuwansu da yin wannan yunkuri da wannan bangaren. Medium katako kiwata hannuwa zuwa gefe, don haka ta yin famfo mataki a kan tsakiyar yalwatãwa, fahimci iyawa da kuma dauke da makamai ga bangarorin. Wani aikin domin yin famfo wannan tsoka kungiyar za a iya tunkuɗa su zuwa Chin. Don yin wannan mataki a kan tsakiyar yalwatãwa, fahimci iyawa da kuma ja su a gaban ya Chin. Beam raya deltoid kawar da hannunsa baya, don haka ya yi karatu, riskuwarSa hannayensa biyu Expander iyawa da kuma sanya shi a kirji matakin. Daga cikin farawa matsayin shuka hannuwa har sai da suka zama perpendicular zuwa cikin jiki.
• Pecs kai hannunka zuwa ga jiki a kwance jirgin sama. Domin ta nazari, matsayin yalwatãwa bãya gare shi, kuma hannãyensu, riskuwarSa iyawa. Rike da hannuwanku layi daya zuwa bene, daidaita da makamai kamar yadda idan wani abu daga gare shi m. A madadin, za ka iya kokarin su yi kiwo. Don yin wannan, maimakon mayar da ƙungiyoyi yi "hugging" motsi da hannunsa.
• Dorsi janye magincirõri baya. Don su famfo, saro tsakiyar yalwatãwa ga wani abu a kan bango ko wani abu irin wannan, da kuma hannãyen, riskuwarSa rike da ja su a cikin. Wani zabin iya zama a cire saman. Don yin wannan, hašawa daya ƙarshen yalwatãwa ga wani abu a kan rufi, da kuma sauran karshen, riskuwarSa da tabbaci da kuma cire shi saukar.
• Ƙafafu da Expanders Pump wuya isa. Duk da haka, za ka iya yin squats ko lunges tare da wannan na'urar kwaikwayo. Don wannan karshen, da na roba na yalwatãwa dole ne short isa. Mataki a kan tsakiyar shi, don haka da cewa a cikin farawa matsayin kai ne a cikin wani squat, riskuwarSa rike da Crouch.
• Biceps flexes da gwiwar hannu, don haka ta yin famfo kawai tsaya a kan daya ƙarshen yalwatãwa, da kuma ga sauran hannunka riko. Bayan haka, yi da hakkin adadin lankwashewa kuma a canza hannayensu.
• Triceps kara da hannu a gwiwar hannu. Domin yadda ya kamata aiki ta hanyar da shi, hašawa daya ƙarshen yalwatãwa a kan rufi haka da cewa na biyu karshen ne a game da matakin da ka kirji. Ka kãma ta da hannunsa kuma tanƙwara shi. Bayan yin lambar da ake so na maimaitawar da daya hannun kuma canza aiki hannunka.

Misali horo shirin

Hakika, Multi-yalwatãwa ba zai maye gurbin cikakken motsa jiki dakin motsa jiki, duk da haka shi zai ba ka damar ci gaba da jikinka a siffar. Ga wani samfurin motsa jiki shirin cewa za a iya yi amfani da wannan ban mamaki na'urar kwaikwayo:

1. Mahada yalwatãwa to shi domin baya tsokoki.
2. Benci manema ga kirji yalwatãwa.
3. Kiwo hannu da hannu domin deltoid.
4. Squats da Expanders.

Yawan sets ga kowane motsa jiki - 3-4, 12-15 reps. Ka tuna cewa wannan shirin ba da ake bukata domin kisa. Yana hidima kawai a matsayin misali, da nuna yadda za a horar da tare da wani multifunctional Expanders. Gwada yin shi, ko kuma sami wasu sauran shirin. Kuma mafi kyau duka hanya - a zabi darussan a cikin abin da za ka ji mafi kyau da tsokoki, da kuma aikata su.