Kauj ruam li cas platform: yog dab tsi, yuav ua li cas xaiv lub + 20 ce (duab)

Kauj ruam-up platform - kev ua si projectile, uas yog ib tug me me lub rooj ntev zaum nrog adjustable qhov siab. Lub platform no yog tsim Tsis tsuas yog rau kev xyaum ua aerobics, tab sis kuj ua kom muaj zog thiab cardio ce. Feem ntau, cov khoom siv ua kis las no yog tsim los ntawm cov yas tshwj xeeb thiab muaj cov corrugated nto, uas tiv thaiv kom tsis txhob ntog thaum ua haujlwm.

Step-up platform yog ib qho khoom siv dag zog tiag tiag. Koj tuaj yeem cuam tshuam nrog nws aerobics, ua lub zog thiab plyometric ce, ua kom nyuaj thiab ua kom yooj yim rau kev tawm dag zog. Feem ntau, kev siv cov cuab yeej no yuav pab koj tsim ib qho kev tawm dag zog zoo rau kev poob phaus thiab ntxiv dag zog rau cov leeg ntawm lub cev, tshwj xeeb tshaj yog ob txhais ceg thiab pob tw.

Saib kuj:

  • Fitness band: dab tsi + xaiv kev tawm dag zog
  • Massage roller: dab tsi + xaiv kev tawm dag zog

Step-up platform: dab tsi yuav tsum tau?

1. Feem ntau siv cov kauj ruam hauv tsev rau kev xyaum ua aerobics. Cov kauj ruam aerobics yog ib hom kev ua tau zoo tshaj plaws uas tsis tshua muaj kev cuam tshuam cardio ce rau hlawv calories thiab rog. Nyeem ntxiv txog nws: Kauj Ruam aerobics: muaj txiaj ntsig, ua mob, qoj ib ce thiab yeeb yaj kiab.

2. Step-up platform koj yuav xav tau thaum lub sij hawm cev xeeb tub, kev ua tau zoo ntawm uas yuav tsum tau lub rooj ntev zaum. Piv txwv li, yog tias koj yuav ua dumbbell lub rooj ntev zaum xovxwm rau hauv siab cov leeg hauv pem teb, koj yuav tsis muaj peev xwm txo qis lub luj tshib kom tsawg, yog li qhov kev tawm dag zog yuav tsis txaus amplitude thiab efficiency:

Los yog, piv txwv li, ua lub Bulgarian lunge kuj xav tau ib tug step-up platform:

3. Qee qhov kev tawm dag zog ua kom yooj yim dua, tsom mus rau theem-platform, dua li tsom rau poj niam txiv neej. Piv txwv li, push-UPS thiab planks. Yog li ntawd, cov kauj ruam-up platform yog pab tau rau cov neeg uas nyuam qhuav kawm ua push-UPS los ntawm hauv pem teb los yog xav kom yooj yim rau nws tus kheej, ib ce muaj zog los ntawm so ntawm nws txhais tes.

4. Lub platform tuaj yeem siv los ua kev dhia ua si uas koj yuav tsum tau dhia mus rau txhua lub toj. Feem ntau rau kev dhia siv lub rooj tshwj xeeb, tab sis koj tuaj yeem dhia thiab nqis rau ntawm lub platform (ntev npaum li nws ruaj khov!):

5. Step-up platform yog ib tug yuav luag zoo meej projectile rau kev cob qhia lub cev qis. Thiab nrog cov kauj ruam koj yuav ua hauj lwm ntawm kev txo cov ntim ntawm lub duav, tsim ib tug shapely, toned ob txhais ceg.

6. Kauj ruam-up platform pab tau los ua ntau yam kev hloov kho rau cov classical ce. Qhov no yuav pab tau koj zoo heev kom diversify koj workouts:

Raws li koj tuaj yeem pom, nrhiav daim ntawv thov ntawm cov kauj ruam-platform hauv tsev gym txhua tus tuaj yeem ua tau. Cov khoom siv ua haujlwm no yuav ua tau zoo thaum ua haujlwm raws li lub zog thiab cardio. Tab sis yog tias txhua yam koj nyiam ua aerobics, koj tuaj yeem yuav lub platform rau kev xyaum hauv tsev yeej tsim nyog nws.

Kev siv cov kauj ruam-platforms:

  • Thaum koj muaj lub platform koj tuaj yeem ua hauv tsev, cov kauj ruam aerobics yog hom kev ua haujlwm uas tsis tshua muaj txiaj ntsig rau kev poob phaus.
  • Nrog cov kauj ruam-platform, nws yog qhov yooj yim los ua lub zog qoj ib ce nrog dumbbells - nws hloov lub rooj zaum kis las.
  • Step-up platform yuav pab koj kom nyuaj rau txhua qhov kev tawm dag zog cardio, ntxiv kev dhia dhia ntau dua (cov txheej txheem hauv qab no).
  • Kev tawm dag zog nrog ib kauj ruam platform yuav muab ntxiv rau cov leeg ntawm lub pob tw thiab ob txhais ceg, uas yog qhov tseem ceeb tshwj xeeb rau cov ntxhais.
  • Cov kauj ruam-up platform yuav ua kom yooj yim rau ntau qhov kev tawm dag zog nrog kev hais txog ob txhais tes thawb-UPS thiab plank kom sawv ntawm lub roob me me yooj yim dua.

Yuav ua li cas xaiv lub kauj ruam-platform?

Txij li kev zam rau kev nyab xeeb thiab kev noj qab haus huv ntawm lub neej, txhua xyoo tau txais lub zog, kev xaiv ntawm cov khoom siv kis las hauv khw yog qhov loj heev. Yuav ua li cas xaiv cov kauj ruam-platform rau kev cob qhia hauv tsev thiab dab tsi los nrhiav thaum yuav? Muaj ntau ntau yam, uas yog ib qho tseem ceeb kom nco ntsoov thaum yuav ib tug stepper. Cia peb saib lawv hauv kev nthuav dav ntxiv.

1. Ntev thiab dav ntawm cov kauj ruam platform

Rau cov chav kawm zoo, nws raug nquahu kom tsom mus rau cov kev txwv hauv qab no ntawm cov kauj ruam platform:

  • Length: 80 cm (yog li koj tuaj yeem tso ko taw ntawm lub xub pwg dav)
  • dav: 35-41 cm (qhov ntev ntawm koj txhais taw + ob peb nti)

Nyob rau hauv qis-nqi ntu muaj ib kauj ruam platform nrog ib tug ntev tsawg dua. Piv txwv li, tus qauv StarFit SP102, nws qhov ntev yog 72 x 36,5:

Thaum qhov ntev ntawm qhov chaw ua yuav tsis xis nyob, koj yuav tsis hnov ​​​​txoj kev ywj pheej ntawm kev txav thiab txawm tias khiav qhov kev pheej hmoo ntawm kev poob. Yog li ntawd, kom tau txais platforms nrog me me ntev zoo dua tsis.

Qhov dav yog xaiv raws li qhov loj ntawm koj ko taw. Piv txwv li, ko taw ntev hauv qhov loj 38 yog 25 cm. Ntxiv rau ob peb ntiv tes uas muaj nyob rau hauv khau ntaub thiab me ntsis thaub qab pom pem hauv ntej thiab nram qab rau chav kawm zoo. Raws li, qhov tsawg kawg nkaus ntawm 35 cm dav ntawm lub stepper yuav tsum yog.

2. Qhov siab thiab tus naj npawb ntawm qib

Qhov siab ntawm cov kauj ruam yog 10-25 cm, nws muaj ob peb theem. Txhua qib ntxiv 5 saib Feem ntau muaj ob-theem thiab peb-theem kauj ruam platform. Raws li kev tshawb fawb, txhua qib muab ntxiv 12% ntawm cov khoom thauj. Ib qho piv txwv ntawm ob-theem thiab peb-theem kauj ruam platform (qauv thiab StarFit StarFit SP102 SP201):

Cov pib mus rau kev cob qhia yuav txaus siab 10 cm - yam tsawg kawg nkaus ntawm ib tug stepper. Advanced tuaj yeem ua haujlwm ntawm qib 20-25 cm.

3. Lub zog thiab kev ua haujlwm tsis zoo

Feem ntau cov yam ntxwv ntawm ib tug stepper, koj qhia kom meej qhov siab tshaj plaws qhov hnyav uas muaj peev xwm tiv taus nto (100-130 kg). Ntxiv mus, nws yog ib qho tsim nyog yuav tsum xav txog tsis yog nws qhov hnyav xwb tab sis kuj yog qhov hnyav ntawm dumbbells thiab barbells, yog tias koj npaj ua nrog lawv. Xyuas lub plhaub lub zog: qhov saum npoo yuav tsum tsis txhob thaws thiab SAG thaum dhia. High quality check kauj ruam platform luj yam tsawg 8 kg.

Raws li txoj cai, kim platforms yas yog zoo damping yam ntxwv, vim hais tias tshem tawm qhov poob siab nres nto. Nws cuam tshuam rau kev noj qab haus huv ntawm koj cov pob qij txha thiab qaum, yog li tsis quav ntsej qhov ntsuas no tsis tsim nyog.

4 Nto

Rau kev ruaj ntseg ntawm koj cov chav kawm, ua tib zoo mloog, puas muaj roj hmab txheej ntawm cov kauj ruam. Rau cov peev nyiaj, cov cuab yeej tsim khoom yuav raug txwv rau qhov chaw ribbed, tab sis nws yog qhov zoo dua los muab kev nyiam rau cov platforms nrog roj hmab txheej. Kev txhawb nqa ntawm ib lub stepper yuav tsum tau ruaj khov thiab tsis swb.

5. Tus tsim ntawm kev txhawb nqa

Muaj 2 hom ntawm cov kauj ruam-platforms yog portable thiab yog cov neeg siv configurable. Feem ntau portable platforms muaj qhov ntev ntawm 20 cm, thiab lub platform ntawm ob txhais ceg nce mus rau 25 saib, piv txwv li, piv cov qauv StarFit SP-201 thiab Reebok RSP-16150:

Hauv thawj kis, koj tuaj yeem yuav kev txhawb nqa ntxiv yog tias koj xav tau nce qhov siab ntawm qhov projectile. Txawm li cas los xij, nws muaj kev nyab xeeb dua rau kev siv yog cov neeg siv kev txhawb nqa, vim tias thaum dhia cov khoom tshem tau yooj yim tuaj yeem tawg. Qhov ntawd yog cov neeg siv configurable platform:

Peb tsis pom zoo kom tsim ib lub stepper hauv tsev. Ua ntej, manufacturers ntawm cov khoom ua si nawv lawv yog ua los ntawm yas tshwj xeeb, uas dampens lub shock load thaum lub sij hawm ntawm kev sib cuag ntawm ko taw nrog lub platform nto. Nws pab tswj cov pob qij txha thiab txha nraub qaum. Qhov thib ob, cov kauj ruam-up platform yuav tsum ruaj khov thiab muaj lub ntsej muag rubberized, thiab nws tseem nyuaj ua hauv tsev.

Kuj sim tsis txhob yuav cov kauj ruam-platform, ob txhais tes. Muaj kev pheej hmoo uas nyob rau saum npoo yog pob txha thiab fissures uas koj yuav tsis pom dua cov roj hmab txheej.

Kauj Reebok

Kauj Ruam Reebok kim dua, tab sis qhov zoo ntawm lawv zoo dua. Yog tias koj muaj peev xwm nyiaj txiag, nws yog qhov zoo dua los yuav cov kauj ruam Reebok platform. Ua ntej, nrog lub platforms Reebok xis thiab nyab xeeb ua. Qhov thib ob, lub neej ntev txaus.

20 kev tawm dag zog ntawm ib kauj ruam-platform

Muab koj 20 qhov kev tawm dag zog uas npaj txhij rau ntawm lub platform uas yuav pab koj poob phaus, ntxiv dag zog rau cov leeg uas rub lub cev thiab tshem tawm cov teeb meem.

1. Khiav ntawm ib kauj ruam-platform

2. Squat rau sab

3. Squat + kab pheeb ces kaum lunge

4. Squats nrog lub rooj zaum xovxwm dumbbells upwards

5. Rov qab lunges nrog dumbbells

6. Lunge nrog sexagenarian ntawm lub platform

7. Rub lub dumbbells hauv qhov bar

8. Kev nqa lub hauv paus

9. Push-UPS ntawm lub platform

10. dhia ntawm lub platform

11. Plyometric lunges ntawm lub platform

12. Dav dhia hauv pluaj

13. Kab rov tav Jogging

14. dhia hla lub kauj ruam-platform

15. Zaum nrog dhia

Lunge dhia nrog

17. dhia dhia

18. dhia nrog tig

19. Ib co burpees nrog yug me nyuam ntawm ko taw

20. Ib txhia burpees nrog dhia ntawm lub platform

Tsaug rau gifs youtube channel Cov Neej Ua Cim Nrog Marsha.

Daim ntawv qhia kev npaj nrog cov kauj ruam los ntawm lub platform rau cov pib tshiab

Txhua qhov kev tawm dag zog ua rau 30 vib nas this, ces 30 vib nas this so. Txhua puag ncig yog rov ua dua hauv 2 laps. Nruab nrab ntawm qhov sib tw so 1.5 feeb.

Thawj puag ncig:

  • Khiav ntawm ib kauj ruam-platform
  • Rov qab lunge nrog dumbbells (tsis muaj dumbbells)
  • Zaum nrog dhia

Thib ob round:

  • Kab rov tav Jogging
  • Squat rau sab
  • Dhia dhia

Daim phiaj qhia kev qhia nrog cov kauj ruam-platform rau qib siab

Txhua qhov kev tawm dag zog tau ua rau 40 vib nas this, tom qab ntawd 20 vib nas this so. Txhua puag ncig yog rov ua dua hauv 2 laps. Nruab nrab ntawm qhov sib tw so 1 feeb.

Thawj puag ncig:

  • Squats nrog lub rooj zaum xovxwm ntawm dumbbells
  • Dhia los ntawm kauj ruam-platform
  • Push-UPS ntawm lub platform
  • Burpee nrog yug me nyuam ntawm ko taw

Thib ob round:

  • Rub lub dumbbells hauv qhov bar
  • Dhia ntawm lub platform
  • Lunge nrog sexagenarian ntawm lub platform
  • Dav dhia hauv pluaj

Kev tawm dag zog ntawm ib kauj ruam-platform: ceev faj

1. Ib txwm tawm dag zog ntawm ib kauj ruam platform khau ntaub. Xaiv cov khau uas tsis yog-slip nto thiab nrog kev kho kom zoo ntawm ko taw.

2. Tsis txhob hnav thaum lub sij hawm chav kawm nrog ib kauj ruam platform dav xoob ris kom tsis txhob ntog.

3. Ua ntej ua kev tawm dag zog, xyuas kom cov kauj ruam-up platform tsis swb rau hauv pem teb thaum lub sijhawm ua haujlwm.

4. Tsis tas li ntawd, nco ntsoov tias lub platform nce qib ruaj khov thiab ruaj ntseg. Zam zaprygivayem ntawm lub platform, yog hais tias koj tsis paub meej txog nws sustainability.

5. Thaum lub sij hawm qoj ib ce kom koj lub nraub qaum ncaj, ko taw tiaj tus ntawm lub platform teem tag nrho, lub hauv caug ntawm cov ceg txhawb nqa yuav tsum tsis txhob mus dhau txoj kab ntawm lub thom khwm.

6. Yog tias koj muaj teeb meem nrog cov pob qij txha ntawm ob txhais ceg los yog varicose ob txhais ceg, ces tshem tawm ntawm koj qhov kev cob qhia dhia. Koj tuaj yeem ua cov kev tawm dag zog saum toj no, ua qhov dhia es tsis yog cov kauj ruam ib txwm ua tau.

7. Txhua kauj ruam platform muaj kev txwv ntawm qhov hnyav koom nrog. Ua tib zoo mloog nws, thaum koj cob qhia nrog qhov hnyav ntxiv (barbell, dumbbells).

8. Yog tias koj tab tom pib, nws raug nquahu kom teeb tsa qhov siab ntawm qhov projectile ntawm qhov tsawg kawg nkaus (10 cm). Txawm li cas los xij, yog tias koj npaj yuav ua pushups, planks thiab lwm yam kev tawm dag zog uas hais txog ob txhais tes ntawm cov kauj ruam-platform, ces qhov siab dua lub platform, nws yuav yooj yim dua los ua qhov kev tawm dag zog.

Sab saum toj 5 yeeb yaj duab rau poob phaus nrog kauj ruam platform

Peb muab rau koj 5 qhov yeeb yaj kiab zoo nrog cov kauj ruam-platform uas yuav pab koj kom poob phaus, zawm lub cev thiab ua rau cov leeg nqaij. Qee cov yeeb yaj kiab ntxiv rau cov kauj ruam platform koj kuj yuav xav tau dumbbells. Es tsis txhob dumbbells koj tuaj yeem siv fwj dej los yog xuab zeb.

1. Cardio workout nrog ib kauj ruam platform (12 feeb)

Fat Burning Cardio Kauj Ruam Workout rau Pob Tawb thiab Thighs - Kauj Ruam Aerobics Workout Video

2. Kev ua haujlwm hnyav heev nrog lub platform kauj ruam (60 feeb)

3. Cardio + lub zog qoj ib ce nrog cov kauj ruam-platform (40 feeb)

4. Kev cob qhia ib ntus nrog cov kauj ruam-platform (35 feeb)

Yog tias koj twb muaj lub platform nce qib, tab sis koj npaj yuav hloov kho koj cov khoom siv dag zog, peb xav kom nyeem cov ntawv hauv qab no:

Sau ntawv cia Ncua