Qhov Bar: dab tsi yog, yuav ua li cas xaiv xaiv lub ce nrog kab rov tav

Lub bar yog cov khoom siv ua kis las, uas yog kab rov tav hlau bar los ua kev tawm dag zog. Ntawm qhov bar feem ntau ua rub-UPS thiab kev tawm dag zog kom ntxiv dag zog rau cov leeg corset.

Nyob rau hauv tsab xov xwm no peb yuav tham txog cov txiaj ntsig ntawm kev tawm dag zog ntawm kab rov tav bar, nta xaiv cov khoom siv kis las no thiab cov kev tawm dag zog zoo tshaj plaws ntawm kab rov tav bar.

Nyeem txog lwm yam khoom siv qoj ib ce:

  • Fitness elastic band (mini-band)
  • Dumbbells thiab yuav ua li cas xaiv lawv
  • Massage roller (ua npuas ncauj)
  • TRX

Qhov kom zoo dua ntawm kab rov tav bar: vim li cas thiaj tsim nyog yuav?

Yog tias koj tseem tsis paub meej hauv kev yuav lub bar, ces peb yuav tsum tau hais txog cov txiaj ntsig ntawm kev ua kis las projectile. Dab tsi yog qhov zoo ntawm kev cob qhia nrog lub puab tsaig hauv tsev?

  1. Qhov no yog cov khoom ua si zoo tshaj plaws rau kev ntxiv dag zog rau cov leeg ntawm caj npab, hauv siab, nraub qaum, plab, nqaij corset. Yog tias koj muaj ib lub bar, koj tsis tas yuav hnyav dumbbells thiab barbell los ua haujlwm tawm ntawm koj lub cev.
  2. Kev tawm dag zog ntawm kab rov tav bar ntxiv dag zog rau cov leeg nqaij corset uas yuav tso cai rau koj tshem tawm qhov mob nraub qaum thiab txhim kho lub cev. Txawm tias ib txwm vis nyob rau ntawm lub bar pab kom ncab tus txha nraub qaum.
  3. Nws yog ib qho khoom siv pheej yig uas yooj yim rau nruab hauv tsev. Tsis tas li qhov kab rov tav bar tuaj yeem pom ntawm txhua qhov Chaw Ua Si.
  4. Zoo lub bar koj tuaj yeem ua ntau yam kev tawm dag zog tsis tau tsuas yog ntxiv dag zog rau cov leeg, tab sis kuj rau kev txhim kho kev nrawm thiab kev sib koom tes.
  5. Kev tawm dag zog nrog kab rov tav bar ntawm tib yam muaj txiaj ntsig rau txiv neej thiab poj niam.
  6. Ntawm qhov bar yog qhov tseem ceeb heev rau kev koom nrog cov menyuam yaus thiab cov tub ntxhais hluas raws li kev tsim cov leeg nqaij corset txhawb nqa tus txha nraub qaum, tshwj xeeb tshaj yog nyob rau lub sijhawm loj hlob.
  7. Lub xub ntiag ntawm cov niam txiv yuav pab koj kawm paub yuav ua li cas kom tau, uas yog qhov qhia tau zoo ntawm tag nrho lub cev.
  8. Rau lub bar nws yog qhov yooj yim los txuas TRX lossis elastic band los hloov cov kev tawm dag zog thiab kev ua haujlwm ntau dua.

Kuv puas yuav tsum tau yuav cov ntxhais bar?

Cov txiv neej feem ntau tsis ua xyem xyav txog kev nrhiav tau ntawm kab rov tav bar, ua tsaug rau rub-UPS koj tuaj yeem tau txais cov leeg caj npab thiab tsim cov leeg ntawm nraub qaum. Tab sis seb koj xav mus cob qhia rau lub bar ntxhais uas tsis txhob npau suav txog qhov nyem thiab cov leeg, tab sis tsuas yog xav rub lub cev?

Ua ntej, txawm tias nrog kev cob qhia cov ntxhais tsis tu ncua yog qhov nyuaj heev los tsim cov leeg (tshwj xeeb tshaj yog thaum tham txog qhov hnyav hnyav, thiab kev tawm dag zog lub cev). Nws txuas nrog cov yam ntxwv ntawm cov tshuaj hormonal. Yog li tsis txhob ntshai kom txav mus rau cov leeg ntawm caj npab thiab rov qab los ntawm rub-UPS. Max - koj yog cov leeg me me thiab ua kom lub cev nruj.

Qhov thib ob, ntawm qhov bar, koj tuaj yeem ua tau zoo rau cov leeg corset. Lawv yog dab tsi? Ua ntej thiab foremost rau kev noj qab haus huv ntawm koj nraub qaum thiab qaum. Thiab qhov thib ob, rau lub plab tiaj tus toned, uas yog npau suav ntawm ntau tus ntxhais.

Thib peb, muaj peev xwm ntes tau yog ib qho txuj ci zoo los qhia koj lub zog thiab kev cob qhia lub cev zoo meej. Tom qab tag nrho, tsis yog txhua tus txawm cob qhia ib tug ntxhais tsawg kawg ib zaug kom ntes tau ntawm tus ntoo khaub lig. Tsis tas li ntawd, kev cob qhia ntawm lub bar yog qhov tseem ceeb heev rau cov neeg tuaj ncig tebchaws uasi lossis cov xwm txheej hnyav uas koj xav tau lub zog ntawm caj npab thiab nraub qaum rau kev nce toj lossis qhovntsej thiaj tsis mob.

Yuav xaiv ib lub bar li cas

Muaj ntau ntau hom kab rov tav bar, uas txawv ntawm kev tsim thiab haum.

1. Kab rov tav bar nyob rau hauv lub qhov rooj

Lub bar yog ib qho bar uas txuas rau hauv lub qhov rooj lossis nruab nrab ntawm cov phab ntsa nqaim. Nws yog daim ntawv cog lus thiab pheej yig ntawm cov khoom siv, txawm hais tias qee qhov kev tawm dag zog tshwj xeeb nrog lub bar rau nws tsis ua kom tiav (piv txwv li, kev sib hloov nyob ib ncig ntawm lub bar). Kuj tseem them nyiaj rau qhov hnyav txwv hauv cov kab kab rov tav, feem ntau 120-150 kg. Ntawm cov rub-up tuav rau lub qhov rooj ntawm kev sib ntsib plug-in qauv, uas tsis tas yuav tsum tau ntxiv fasteners screws.

2. Phab ntsa-mounted kab rov tav txoj kab

Nws yog qhov ua haujlwm ntau dua ntawm kab rov tav bar piv rau lub bar hauv qhov rooj. Nrog rau qhov bar no koj tuaj yeem ua ntau yam kev tawm dag zog, thiab kev tsim ntawm qhov projectile, raws li txoj cai, txhim khu kev qha heev. Phab ntsa-mounted kab rov tav bar yog qhov nrov tshaj plaws hauv tsev. Nyob rau hauv daim ntawv no kuj muaj ib tug variant ntawm kab rov tav bar + parallel tuav, uas suav nrog tus ntoo khaub lig ntxiv thiab cov leeg. Qhov no yuav tso cai rau txuas ntxiv qhov ntau ntawm cov kev ua uas tau ua.

3. Qab nthab bar

Tsis tshua nrov yog lub qab nthab bar. Yog tias koj muaj cov phab ntsa tsis muaj zog, tab sis siab txaus qab nthab, qhov tau txais ntawm kab rov tav bar rau mount rau ntawm lub qab nthab tuaj yeem yog ib txoj hauv kev zoo uas yuav pab kom koj ua tau raws li koj nyiam ua los ntawm kev nplij siab hauv tsev.

4. Sab nraum zoov kab rov tav bar

Sab nraum zoov bar feem ntau yog kev cob qhia tag nrho, suav nrog tuav rau rods, tuav, lub rooj ntev zaum. Qhov kev xaiv no yog qhov zoo tagnrho rau cov neeg nyiam kev cob qhia hauv tsev. Sab nraum zoov rub-up tuav yog kim, tab sis lawv cov functionality yog noticeably ntau dua. Yog tias koj muaj qhov chaw ua kis las me me, xws li kev tsim qauv zoo nws yuav haum rau.

Ntawm daim ntawv ntawd:

  • Rau cov neeg siab nws yuav tsis tsim nyog xaiv rub-up tuav hauv lub qhov rooj vim qhov bar yuav tsis siab txaus.
  • Thaum xaiv rub-up tuav hauv lub qhov rooj, xyuam xim rau qhov ntev ntawm tus ntoo khaub lig, nws yuav tsum yog qhov loj.
  • Kuj xyuam xim rau qhov saum npoo ntawm caj npab thiab crossbar. Nws yog ntshaw tias nws tsis yog hlau tag thiab muaj roj hmab tuav.
  • Nco ntsoov saib qhov hnyav tshaj plaws uas tuaj yeem tuav tus ntoo khaub lig, tshwj xeeb tshaj yog tias koj npaj yuav ntes nrog qhov hnyav ntxiv.
  • Ua ntej koj yuav, xav txog qhov chaw ntawm kab rov tav bar, vim qhov kev xaiv ntawm ib hom projectile yuav nyob ntawm seb cov yam ntxwv ntawm chav tsev.

Kev sau cov kab kab rov tav hauv khw WORKOUT

Ntawm cov tuam txhab Lavxias yog muab lub tsev rub-up tuav los ntawm lub khw WORKOUT. Hauv kev txhim kho ntawm txhua tus qauv tau koom nrog cov tswv cuab hauv zej zog WorkOut: kev nyab xeeb ntawm txoj kev hauv nroog, uas paub zoo tshaj plaws yuav ua li cas zoo li kab rov tav tuav kom xis nyob thiab hais tau zoo.

1. Kab rov tav bar nyob rau hauv lub qhov rooj - 1500 rubles

2. Qab nthab bar - 2100 rubles

3. Phab ntsa-mounted kab rov tav bar - 2500 rubles

4. Phab ntsa-mounted kab rov tav bar nrog tuav - 3400 rubles

5. Phab ntsa-mounted kab rov tav bar nrog cov kab sib txuas, thiab lub siab - 3700 rubles

6. Sab nraum zoov bar nrog cov kab sib txuas, thiab lub siab - 6500 rubles

Kev xaiv ntawm sab saum toj kab rov tav bar ntawm Aliexpress

Kab rov tav bar koj tuaj yeem xaj ntawm Aliexpress. Peb muab koj cov kev xaiv ntawm rub-up tuav ntawm Aliexpress uas koj tuaj yeem nruab hauv tsev. Peb sim xaiv cov khoom lag luam nrog qhov ntsuas nruab nrab siab thiab cov lus pom zoo. Tab sis ua ntej yuav khoom, nco ntsoov nyeem cov kev tshuaj xyuas los ntawm cov neeg yuav khoom.

1. Cov kab rov tav rau sab hauv lub qhov rooj lossis ntawm no zoo ib yam (1300 rub)

2. Cov kab rov tav rau sab hauv lub qhov rooj lossis ntawm no zoo ib yam (4000 rub)

3. Phab ntsa-mounted kab rov tav txoj kab (4000 rub)

4. Tshaj li qhov rooj chin-up bar (2,000 rub)

15 kev tawm dag zog zoo ntawm kab rov tav bar

Peb muab rau koj xaiv cov kev ua tau zoo ntawm lub bar rau beginners thiab rau siab heev.

Tsaug rau gifs youtube channel: Brendan Meyers, Redefining Strength, officialBarstarzz, Abnormal_Beings.

1. Pullups rau beginners-dhia

2. Pullups rau beginners nrog roj hmab band

3. Vis ntawm lub bar rau sab nraub qaum

4. Kev rub tawm tsis tu ncua

5. Rub-up dav tuav

6. Pull-up nqa nqaim tuav

7. Kev sib hloov ntawm lub hauv caug

8. "Wipers"

9. Thaj chaw

10. Qhov nce ntawm ko taw cheeb tsam

11. Lub hauv caug nce mus txog lub hauv siab

12. Rub lub hauv caug mus rau hauv siab + cheeb tsam

13. Kev tsa ntawm ob txhais ceg nyob rau hauv txoj hauj lwm ntawm cheeb tsam

14. Nce ceg

15. Twisting ntawm lub bar

Nco ntsoov nyeem: Yuav ua li cas kawm kom ntes tau ntawm xoom

Exercises ntawm kab rov tav bar: muab tso ua ke ntawm cov yeeb yaj duab

1. Qhov kev tawm dag zog zoo tshaj plaws ntawm kab rov tav bar

Qhov zoo tshaj plaws kab rov tav bar ce. Denis Semenikhin

2. Qhov kev pab cuam Armstrong yog nce tus naj npawb ntawm rub-UPS

3. 10 kev tawm dag zog yooj yim ntawm kab rov tav bar

4. Lub twj tso kua mis ceev npaum li cas ntawm lub bar

5. 8 kev tawm dag zog zoo tshaj plaws rau kev cob qhia rov qab ntawm lub bar

6. Workout program – yuav ua li cas tso rau ntawm lub bar

7. Lub hauv paus ntsiab lus ntawm qhov kev pab cuam ntawm kab rov tav bar thiab cov kab sib txuas

Saib kuj:

Sau ntawv cia Ncua