Bulgarian Bag
Tsarin asali & Ƙididdiga:
Yawanci yana nuna wani waje na fata na PU ko fata na PVC, jakar tana cike da yashi na ƙarfe da audugar lu'u-lu'u. Hakanan akwai nau'ikan jakar yashi mai cike da ruwa{1}} don sauƙin daidaita nauyi. An sanye shi da hannaye masu siffa -, wasu samfura kuma suna zuwa da madaurin giciye da madaidaitan madauri da yawa, suna tabbatar da amintaccen riƙewa da dacewa da jiki yayin horo. Yana ba da zaɓuɓɓukan nauyi iri-iri, yawanci daga 5kg zuwa 25kg a cikin haɓaka 5kg. Tsarin 5kg ya dace da masu farawa, yayin da samfuran sama da 15kg sun fi dacewa da masu sha'awar motsa jiki na ƙwararru.
Mahimmin Ƙimar Horarwa
Ƙarfafa ƙananan jiki da tsokoki ta hanyar squats da lunges; Horar da tsokoki na kafada tare da matsi sama; Inganta cikakken - ikon fashewar jiki ta hanyar tsabta da juzu'i, jujjuyawar sama, da motsi iri ɗaya; Inganta ci gaba da daidaituwar jiki ta hanyar motsi da murɗawa; Ƙarfafa aikin motsa jiki tare da motsa jiki mai kama da iska.
Yanayin Aikace-aikacen & Fa'idodi
Ya dace da cikakkiyar horarwar ƙwararrun ƙwararrun motsa jiki a gyms da ƙananan motsa jiki na gida{0}, abu ne mai ɗaukar hoto kuma baya buƙatar shigarwa mai rikitarwa. Idan aka kwatanta da kayan aiki na gargajiya kamar dumbbells da barbells:Madaidaicin nauyinsa da aka rarraba yana rage tasiri akan haɗin gwiwa; Multi{2}}riko da jiki{3}} ƙirar da ta dace tana goyan bayan ƙungiyoyi daban-daban), yana ba da damar daidaita yanayin horo; Yana daidaita yanayin yanayin wasanni na gaske, haɓaka ƙwarewar horo da jin daɗi.
Bayanin Samfura
Babban Matsayi
Ƙarfafa Ƙarfi da Horar da Ayyuka
Cika tazarar da ke tsakanin kayan ƙarfin gargajiya da kayan aikin aiki, yana haɗa ƙarfi{0}} ginin ginin horo mai nauyi tare da darussan aikin haɗin gwiwa da yawa. Yana aiki azaman hanyar haɗin gwiwa don gina ingantaccen tsarin horo na "ƙarfi + dacewa".
Rufe Duk Buƙatun Horon Ƙungiyoyin Masu Amfani
Daga farkon ƙarfin ƙarfin farawa, asarar kitse na masu amfani gabaɗaya da fasalin jiki, zuwa ƙwararrun 'yan wasa' fashewar ikon fashewa da haɓaka motsa jiki, da kuma horar da sojoji / 'yan sanda da na gwagwarmaya na zahiri, jakar Bulgarian tana da haɓaka sosai a cikin gyms, ɗakunan studio, da saitunan motsa jiki na gida. Matsayinsa yana kwatankwacinsa da "multi{1}} dumbbell mai aiki a cikin horon motsa jiki."
Niche amma ba a iya maye gurbinsa
Ko da yake ba kayan aiki na asali na "misali na wajibi" ba a cikin gyms, yana da mahimmanci daidai ga squat racks a yankuna masu ƙarfi da masu taka rawa a cikin sassan cardio a cikin saitunan ƙwararrun da aka mayar da hankali kan ingantaccen haɓaka motsa jiki. Mabuɗin maɓalli ne na bambancewa tsakanin "koyarwar yanayi guda ɗaya" da "cikakken horo" wuraren.
Babban Ayyuka
Ƙarfafa Ƙarfafa
Ƙarfafawar da aka yi niyya na ƙananan jiki, kafada, baya, da tsokoki na tsakiya ta hanyar squats masu nauyi, huhu, matsi na sama, da dai sauransu. Jikinsa{1} daidaitaccen ƙira yana tabbatar da rarraba nauyi, yana ba da damar "haɗin gwiwar ƙungiyar tsoka" tare da ingantaccen horo fiye da wasu kayan motsa jiki na keɓe.
Kwarewa da Inganta Ƙarfin Ƙarfi
Ingantacciyar haɓaka cikakkiyar ikon fashewar jiki, juriya na numfashi, da daidaitawa ta hanyar motsa jiki kamar tsaftacewa, jujjuyawar sama, da motsin madauwari. Musamman dacewa don horarwa mai ƙarfi kamar HIIT da Tabata, yana ƙara saurin bugun zuciya da yawan amfani da kalori, yana taimakawa hasarar mai da ci gaban motsa jiki.
Daidaitawar Aiki da Mai Aiki
Yin kwaikwayon tsarin motsi a cikin yanayin wasanni na ainihi (misali, gudu, tsalle, fama), yana inganta ƙarfin iko da daidaito. Ƙarin daidaitawa tare da buƙatun aiki fiye da ƙayyadaddun kayan aiki, yana da kyau ga 'yan wasa, ma'aikatan soja / 'yan sanda, da sauransu suna buƙatar "daidaitaccen aiki."
Taimakon Koyarwa da Gyaran Asalin
Tare da daidaitacce nauyi da matsakaicin wahala, ya dace da masu farawa su koyi tsari mai kyau don motsa jiki na asali, rage haɗarin rauni daga motsi mara kyau. Ga masu amfani da gyarawa, ƙarancinsa{1}}tasirinsa da fasalulluka masu iya sarrafawa suna tallafawa motsin haɗin gwiwa da ƙarfin dawo da tsoka.
Muhimmancin Mahimmanci
Rage Iyakokin Horon Warewa
Canza manufar dacewa ta gargajiya ta "ba da fifiko kan keɓewa akan haɗin gwiwa," yana jagorantar masu amfani don jaddada "cikakken haɗin gwiwar ƙarfin jiki." Daidaita tare da ainihin buƙatar "ƙwaƙwalwar dacewa" a cikin horo na zamani, yana inganta sauyawa daga "ginin tsoka mai tsabta" zuwa "cikakken iyawa."
Rage Ƙofar Koyarwar Jiyya
Idan aka kwatanta da wahalar fasaha na kettlebells da sarƙaƙƙiyar aiki na barbells, jakar Bulgariya tana ba da tsayayyen riko har ma da rarraba nauyi, yana sa ta zama mai farawa{0}}. Yana baiwa masu amfani da talakawa damar shiga cikin sauƙi a cikin horon aiki, yana sauƙaƙe yada manufofin "ingantacciyar motsa jiki ta ƙasa".
Inganta Sassaucin Yanayin Horo
Ba buƙatar hadaddun wuraren zama ko kayan taimako ba, ana iya amfani da shi a wuraren motsa jiki, a waje, gidaje, da sauran saitunan. Magance batun zafi na kayan aikin ƙarfin gargajiya na "dogara ga wuraren da aka kafa," yana wadatar da bambancin yanayin horo kuma ya dace da yanayin dacewa na zamani na "dama da rarrabuwa."
Babban Amfani
1. Babban Tsaro da Rage Tasirin Haɗin gwiwa
Hatta rarraba nauyi a ɓangarorin jiki ko ƙirji, haɗe tare da madaidaicin jiki{0}, yana tabbatar da tsayayyen tsakiyar nauyi yayin horo. Idan aka kwatanta da barbells (nauyin da aka mayar da hankali akan baya / kafadu) da kettlebells (babban haɗari na ciwon kugu daga amfani mara kyau), yana rage tasiri akan gwiwoyi, kugu, da kafadu da fiye da 60%, rage girman raunin wasanni.
2. Hanyoyin Horarwa masu sassauƙa da Motsi iri-iri
An sanye shi da hannaye masu siffa -, wurare masu yawa{1}, da madaurin kafada, yana goyan bayan motsi da dama da suka haɗa da squats, lunges, cleans, circles, swings, and presses. Cikakkun -buƙatun horo na girma, kayan aiki guda ɗaya na iya kammala "cikakken shirin horar da jiki."
3. Daidaiton Matsala da Aiki
Karamin girman da nauyi mai iya sarrafawa (5{2}}zaɓi 25kg) ba tare da buƙatar shigarwa ba, sauƙaƙe ajiya da sufuri. Ya dace da babban tsari a gyms da ƙananan amfani na gida{3}, ƙirar nauyi daidaitacce sun dace da matakan horo na ci gaba, suna ba da tsawon sabis da ingantaccen farashi.
4. Nishaɗi mai ƙarfi da hulɗa
Taimakawa horon mutum ɗaya{0} da kuma motsa jiki na haɗin gwiwa na mutum biyu (misali, wucewa, ƙungiyoyin haɗin gwiwa), yana haɓaka ƙarfin horo idan aka kwatanta da ƙayyadaddun ƙayyadaddun kayan aiki. Hanyoyin horarwa masu ƙarfi suna hana karɓawar tsoka zuwa ƙungiyoyi guda ɗaya, guje wa tudun horo da ci gaba da haɓaka yuwuwar horo.
A matsayin ɗaya daga cikin ƙwararrun ƙwararrun masana'antun da masu ba da wutar lantarki na ƙahon sa a China, muna da samfuran inganci da farashin gasa. Da fatan za a tabbatar da siyan jakar kahon sa mai arha don siyarwa a nan daga masana'antar mu. Tuntube mu don sabis na musamman.