Kana iwe uchiwanzozviwana uchidzidzira uremu mushure memujaho, ungangoda kumira mukamuri yekukiya. Kusimudza masimbi mushangu dzako dzekumhanya kungave kutadzisa kuwana tsandanyama yako, saka kana usina kujairana nekusimudza shangu, ingave nguva yekutarisa zvimwe zvitoro.
Kuita simba rako rekudzidzisa mune shangu dzakakodzera kunogona kuvandudza kufamba kwako, chimiro, uye simba, uye kukuchengetedza iwe pasina kukuvara.
Sei usingafaniri kusimudza shangu dzekumhanya
Shangu dzemhando dzekumhanya dzakasungirirwa uye dzinopa kusimudza chitsitsinho, izvo zvinogona kubatsira neakakwira kudzokorora mutoro unomhanya nzvimbo pamajoini ako. Asi kana zvasvika pakusimudza masimbi, iyo yekuwedzera kusimudza inogona kushanda pauri.
Fungidzira uchiedza squat kune yako imwe rep max pane BOSU. Zviripachena iwe haungade nekuda kwekusagadzikana chinhu. Zvinei nekumhanya, kusimudza uremu kunosanganisira kushoma kudzokorora kurodha, kunoda simba rakakura kuburitsa, uye kunosanganisira tsoka imwe yakasimwa nguva dzese.
3 zvikonzero zvekuisa mari mu weightlifting shangu
Kusiyana neshangu dzekumhanya, shangu dzakawanda dzekudzidzira dzine zvishoma zvidzitiro zvisina kusimudza chitsitsinho, izvo zvinogona kukubatsira kudzvanya tsoka yako yese muvhu. Nekuda kweizvozvo, iwe ungangove uine kuvandudzwa mune yako proprioception (pfungwa yekumisikidza munzvimbo), iyo inogona kukubatsira kuvandudza kufamba, chimiro, uye simba.
Kuvandudza kufamba
Chinhu chakaderera chekudzidziswa kwesimba, yako proprioception inotumira masaini kana zvinokurudzira kumajoini, ligaments, tsandanyama, uye tendons, zvinotungamira kune reflexes kana kufamba. Naizvozvo, kuvandudza proprioception kunogona kubatsira kufamba uye kuenzanisa, zvichibatsira kukuchengeta iwe usina kukuvara.
Kuvandudzwa kwemaitiro uye kuderedza ngozi yekukuvara
Mushure mekuenzanisa chimiro chebarbell back squat pakati pevatambi vakapfeka shangu dzekumhanya uye dzakakwirira, vatambi vakapfeka shangu dzekudzidzira vakawana zvishoma kumberi trunk kutsamira uye kudzika kumashure kushushikana.
Tsvagiridzo, yakabudiswa muna Kubvumbi 2016 muJournal yeSports Sciences, iyo yakafananidzawo kuti vatori vechikamu vakapfeka bhutsu dzekusimudza uremu neshangu dzemumhanyi, vakawana kuti avo vaipfeka shangu dzekusimudza vaive nekufamba kwakanyanya mumakumbo nemakumbo. Mhando iyi yeshangu yakabvumirawo vatori vechikamu kuchengetedza musana wakagadzikana uye kuchengetedza kumira kwakarurama.
Kudzidzira nehunyanzvi hwakakodzera kunogona kuderedza njodzi yako yekukuvara, kunyanya kana iwe uchiita maekisesaizi nemitoro inorema.
Kuwedzera simba
Kudzidziswa kwesimba mune shangu dzisina kunaka hakugone chete kukanganisa maitiro ako, asi kunogonawo kuderedza simba rako kuwana. Kusagadzikana kweshangu dzakasungirirwa zvakanyanya kunogona kuderedza huwandu hwesimba raunogona kugadzira. Kana iwe uchida kuwedzera simba rakawanda, iwe uchada kudzidzisa mune shangu yakatsetseka uye yakasimba, ichikubvumira kuti upinde muvhu pasina kusagadzikana.
The best weightlifting shangu
Kunyangwe iwe uchitsvaga bhutsu dzinosimudza uremu dzakanyanya-siyana kana kusimba-chaiyo, chero yeiyi ine chokwadi chekuzadzisa zvaunoda.
NOBULL
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Zvitsva pachiitiko cheshangu, NOBULL inopa zvese kudzidziswa uye kusimudza-chaiwo shangu, zvichienderana nezvinangwa zvako. Nepo ese ari maviri achipa flat, inodzikamisa mhedzisiro patsoka, shangu idzi dzakati wandei kuita zvakasiyana.
Ungave uri kusimudza masimbi, kukwira tambo, kana kuenda kunomhanya, anovakwa kuti akwanise kumira nekutsigira mabasa akasiyana. Iwo akatsiga, akasununguka, akareruka, uye akagadzirwa nekusimba mundangariro.
Kana iwe uchitsvaga shangu dzakasimba dzekusimudza uremu, ungangoda kufunga nezveNike's Romaleos 3 XD. Kunyange zvazvo shangu iyi isingapi simba rakasiyana-siyana kana zvasvika pakudzidziswa kwemuchinjikwa, chitsitsinho chakasimudzwa zvishoma chichabatsira kuvandudza kugadzikana kwetsoka yako, kunyanya kana uri kuita mitambo yeOlympic inoda simba rinoputika.
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Reebok Nano 9
Pakutanga yakagadzirirwa nharaunda yeCrossFit, Reebok Nano 9 ine dhizaini yakatsetseka asi inopa Flexweave jira, iro rinopa tsoka yako zvishoma kushanduka. Iyo Nano ishangu inochinja-chinja inopa kugadzikana ine kakugadzika kakugadzika kumberi mukati menguva yekumhanya.
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Chuck Taylor All Star High Top
Unogona kushamisika kuona izvi pane rondedzero, asi Converse ine kapoka kanotevera kana zvasvika pakudzidziswa kwesimba. Uye ivo zvakare vanowana chitambi chekubvumidzwa kubva kune vakawanda vatambi. Iwo akajairwa powerlifting shangu nekuda kweiyo cushion yemahara uye flat sole.
Kunyange zvisiri zvemhando yepamusoro-soro sedzimwe sarudzo dziripo-hadzina kunyatsogadzirirwa kushanda kunze, shure kwezvose-Shangu dzeConverse dzakapfava zvakanyanya uye dzinogona kupa hwaro hwakanaka paunenge uchisimudza.
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