Beres iluphu: injongo, izici ukusebenza, umsebenzi

Beres loops - Simulator Universal elikuvumela ukwandisa umphumela ukusebenza umzimba okujwayelekile ngaphandle ingozi yokulimala. I-apharathasi unikezwa ukulungisa izihibe zazo ngokuphephile zigxilé iyiphi oluvundlile ovundlile.

Umklamo ekhethekile evumela kalula enza buxhomeke Beres izandla zami siqu. Kuyinto ngokwanele ukuze uthole eliqinile le inayiloni buckles futhi wasisekela carabiners steel.

aphoyintimenti

Beres iluphu for ibha ovundlile ukuthi ngokuyinhloko yabasebenzisi abahlangabezana kabi yomgogodla. Ngokuvamile ukuze ukuxhashazwa kwazo yakhetha labantu abaphethwe obungapheli emuva.

Ukusebenzisa izihibe kungaba ngokuphawulekayo lula ukuqeqeshwa, ukugxila endaweni besisu, wehlise ngemuva nezandla. Ukuvivinya umzimba njalo usebenzisa idivayisi enze kube nokwenzeka ukuba kusebenze ngaphambilini ubuningi, ongaphakeme-umsebenzi amaqembu kwemisipha.

izinzuzo

Beres izihibe babe izinzuzo ezilandelayo:

1. Nika amandla ukwakheka inqubo efanele umsebenzi okugxile izigcawu ezithile kwemisipha.
2. Ukusebenza kwe-projectile uyakwazi ukuthola ezihlukahlukene amalungiselelo e Vise kubha. Ngenxa wokutadisha ngokujulile imilenze nemisipha besisu, umsebenzisi uthola umphumela lubonakale lokukhulu kunangesikhatsi lapho ukwenza ukuzivocavoca ngaphandle njengoba sinjalo umzimba. Umphumela kuyathuthuka ukubambisana nokuma komzimba.
3. Beres izihibe eyenzelwe ukuthi kungenzeka usebenzisa izinsimbi, ukwenza umzimba ngempumelelo ku ukusonta.

Izimo

Indlela ephephile Beres iluphu? Impendulo kusuka kubasebenzisi asebethole ephethwe ukuhlola kudivayisi umkhuba, akhombise ukungabi khona empilweni. Zenziwe ngu kokuhlanganisayo Kunconywa abantu abangekho e inqubo emumva Ukulimala umgogodla. Kwabanye abasebenzisi, lo mshini ukhetho kuphela unikeza ithemba nokuvuselelwa.

Ukuqeqesha abdominals

Abs - kuba endaweni lapho ukopha kuvame kakhulu ukuba kusetshenziswe i Beres iluphu. Bonisa ukuthi yayikade kubhekwa nzima kakhulu, kusetshenziswa i-accessory ye-lula kakhulu.

Ukuze uqale iluphu zigxilé ibha. Khona-ke ulungisa ubude edingekayo ngokusho izidingo ngamunye. Ukuze kuqale Yiqiniso ngokwanele ukuba ancike izihitshela ibhodi lemisindo.

Hhayi unyakazisa, eyodwa kuphela amandla wezindaba, amadolo basuka esifubeni. Imilenze agcinwayo kule sikhundla engenhla imizuzwana embalwa bese sehliselwe endaweni yalo ku okhishwa ngamakhala. Enye inguqulo eziyinkimbinkimbi for uzotshala press - phakamisa izinyawo ngqo endaweni efanayo.

Imilenze liphuma Vise on the diagonal

Buciko okufushane iyashelela ekusebenziseni odlule. Ukugcizelela main kwenziwa ukuze sivuselele obliques, okuyinto banesibopho ukwakheka umugqa okhalweni.

Ibhodi lemisindo ilungiswe izihibe ezingeni ukuphakama lapho imilenze waqonda ningathinti phansi. Lapho esephumule, izitho ahlale ekhululekile ngokuphelele. Ngemuva kuyinto flex kancane esifundeni lumbar.

On the exhale, imilenze ngqo ngaphandle jerks, ngokushelela ukukhuphuka njengoba eliphezulu ngangokunokwenzeka on the diagonal. Esikhathini isikhundla engenhla wenziwa emfushane ukubambezeleka emikhawulweni isikhundla static. kancane ukwehla isikhundla isizinda nge umoya izinyawo ejulile. Kulandzelana kwalokucuketfwe lokuhleliwe ukunyakaza iyaphindwa ngezinyawo ezihambayo kolunye uhlangothi. Phakathi ukunyakaza Amazing enye kwesokunxele nakwesokudla.

pushups

Beres izihibe asethe njó bar ovundlile, cishe ngesikhathi ibambene okhalweni. Izinyawo threaded ngokusebenzisa ezizibeni izinzwane phansi. ukucindezeleka evamile esithathwayo esimweni okwesikhashana elele phansi. Palm sise ububanzi ehlombe. Ngaphandle kokushintsha isikhundla, izingalo ibheke ngesikhathi izindololwane ne ukwehlisa kwesifuba eduze kwamanzi phansi.

Ukubeka izinyawo izitilobho kwandisa umthwalo phezu imisipha besisu, ephoqa lo msubathi ukubeka imizamo eyengeziwe ukuze usimamise izindlu. Ngemva ekilasini, iluphu ukwenza push-ups ngendlela ejwayelekile kuba lula.

kwebhuloho

Yokutholwa sesimweni lisalele emuva. Emgogodleni is waqonda ngangokunokwenzeka, emaqakaleni esakhiwe ku-loop, nemilenze kancane ibheke emadolweni. Smooth ezinyakazayo umzimba ukhalo liphuma njengoba eliphezulu ngangokunokwenzeka. Ngesikhathi esifanayo, inhloko, emahlombe kukhona phansi.

Lapho kwebhuloho desirably imisiwe ngenxa yemizuzu embalwa ngesikhathi iphuzu ezinyakazayo. Ngakho kungenzeka ukwandisa umthwalo ezinqeni, ezinqulwini emuva, futhi okhuthaza Ukukhula okuqhubekayo yemisipha.

Burpee

Kuphuma umsebenzi eziyisisekelo lokuqinisa umzimba wonke e CrossFit. Buciko Burpee ngokusebenzisa amaluphu Beres ikhuthaza ukukhuthazela namandla kuqhume imisipha.

Ekulungiseleleni ibandulo labaSebenzi omunye stop ibekwa isihlilingi nge uzwane phansi. Emahlombe, esifubeni nasemhlane ngqo. Ukusekela umlenze izimisele ngesikhathi edolweni kancane. Ukulondoloza umzimba ngendlela enokulinganisela, wenziwa phambili ukwelula ngokugcizelela phansi, zezandla. Ukusekela umlenze ubeke eceleni emuva esimweni okwesikhashana, bese push-ups. Ekupheleni umzimba ihamba isikhundla ekhaya.

Ekuphetheni

Njengoba ubona, uthatha loop enze kahle kakhulu, kudivayisi enemisebenzi ukuzivoxavoxa body egcwele. Isesekeli eyenziwe indwangu onensika elikwaziyo ukumelana okusezingeni eliphezulu eqine imithwalo. Ngakho-ke, idivayisi ikuvumela ukwenza ukunyakaza komzimba amaningi asebenzayo ngaphandle ingozi yokulimala.