Ma Dip Bars Atsala pang'ono Kukhala Chigawo Chanu Chomwe Mumakonda cha Zida Zolimbitsa Thupi

Zamkati

• Ubwino Wosambira Mabala
• Momwe Mungagwiritsire Ntchito Zoyipa Zomata
• Onaninso za

Mwinamwake inu mwawonapo (kapena ngakhale mukugwiritsa ntchito) mipiringidzo yama pallet mu malo ochitira masewera olimbitsa thupi, chifukwa ndi zida zokongola kwambiri. Kupitilira pa Instagram, komabe, akuchulukirachulukira chifukwa cha olimbikitsa kulimbitsa thupi kuti apeze njira zatsopano, zopanda nzeru zowagwiritsira ntchito.

Ambiri mwa makanemawa amakhala ndi pulogalamu yatsopano yotchedwa EQualizers (yomwe nthawi zina imadziwika kuti EQs), yomwe ndi yayitali kwambiri kuposa ma palletlette oyambira komanso maziko abwino azizoloŵezi zamphamvu za bendy.

Ngakhale mutakhala ndi mtundu wanji m'malo anu ochitira masewera olimbitsa thupi, chinthu chozizira chokhudza ziwalo zoperewera (chotsika kapena chotsika) ndikuti mutha kuzigwiritsa ntchito mulingo uliwonse wathanzi. Pomwe zovuta zomwe akuchita zomwe akuchita ndizolimbikitsa kwambiri, simuyenera kuchita chilichonse chopenga kuti mugwiritse ntchito.

"Kusunthira kwapamwamba ndikomwe: kupita patsogolo," atero a Robert DeVito, eni ake komanso othandizira pa Innovation Fitness Solutions. "Ndikofunikira kuti tigwiritse ntchito zoyeserera zonse zoyambira komanso zoyambira musanapite patsogolo kapena 'kuziziritsa'," akutsindika. "Kuphatikiza apo, kumbukirani kuti nyenyezi zolimbitsa thupi ndizokhazo, osati zachilendo. Mwina mungafunikire kapena simufunika kugwiritsa ntchito njira zapamwamba kwambiri komanso zoopsa kwambiri kuti mukwaniritse zolinga zanu." (BTW, Nazi zomwe zidachitika pomwe wolemba wina adayesa kukhala ngati wolimbikitsa thupi kwa sabata.)

Ubwino Wosambira Mabala

Ndiye ndichifukwa chiyani muyenera kusamala ndi mipiringidzo iyi ku masewera olimbitsa thupi? Chabwino, pali zifukwa zazikulu zitatu, akatswiri amati.

Ndizabwino kwambiri. "Parallettes amakulolani kuti mugwire ntchito yokoka ndi kukoka (monga kukankha ndi kukoka) osadandaula za zolemera kapena makina omwe muyenera kugwiritsa ntchito," akufotokoza Eliza Nelson, wophunzitsa payekha komanso katswiri wazolimbitsa thupi.

"Ndi zolemera zolemera, mumasintha katunduyo mwa kusintha kulemera kwake. Pokhala ndi ziwalo zolimba, mutha kusintha kukana poika thupi lanu m'njira zosiyanasiyana," akutero. Khalidwe ili limapangitsanso kukhala labwino kwambiri kwa anthu omwe sachita masewera olimbitsa thupi. "Ngati mwangoyamba kumene kuchita masewera olimbitsa thupi kapena mukufuna kuchita masewera olimbitsa thupi kunyumba, mutha kukhala ndi mphamvu komanso chidaliro pochita masewera olimbitsa thupi pamapazi."

Amathandiza kuti thupi likhale lolamulira. "Mipiringidzo ya Parallette ndi chida chabwino kwambiri chothandizira kuzindikira ndi kuwongolera thupi lonse, komanso mphamvu," akutero Meghan Takacs, wophunzitsa ndi Aaptiv, pulogalamu yomwe ili ndi ma audio motsogozedwa ndi aphunzitsi. "Kulamulira thupi ndilo nthawi yofunika kwambiri kumeneko. Monga mphunzitsi, ndimapeza kuyendetsa bwino kwa minofu kuti ndikhale bwino kuti ndikhale ndi thupi labwino komanso kuti ndikhale wothamanga bwino, mosasamala kanthu za msinkhu wake." Mwa kuyankhula kwina, kaya ndinu wongoyamba kumene kugwira ntchito ~ thing~ kapena mukudziwa njira yanu kuzungulira chipinda cholemera, mutha kupindula pogwiritsa ntchito mipiringidzo ya parallette kuti mukhale ndi mphamvu zoyendetsedwa bwino ndi minofu yowonda. Popeza mipiringidzo imakhala yosakhazikika kuposa pansi ndipo zoyenda zambiri zimafuna kuti thupi lanu liyimitsidwe mumlengalenga, muyenera kugwira ntchito molimbika kuti mukhale pamalo oyenera poyenda kulikonse.

Mudzawotcha mafuta ndi ma calories. Takacs akuti: "Ma calisthenics olimba amawotcha mafuta ochulukirapo m'thupi kuposa nthawi." (FYI, calisthenics ndi liwu losangalatsa la masewera olimbitsa thupi omwe amagwiritsa ntchito kulemera kwanu kuti mukhale ndi mphamvu. Ganizirani: kukankha, kukoka, ma squats, zoyimilira m'manja, ndi zina zambiri) "Anthu amakonda kusankha Cardio chifukwa amatuluka thukuta ndikumverera ngati adachitapo kanthu, koma mayendedwe ngati awa ndi othandiza kwambiri pakuwotcha mafuta ndikupeza minofu yowonda." (FYI, nayi sayansi yonse yomwe muyenera kudziwa zamomwe mungapangire minofu ndikuwotcha mafuta.)

Momwe Mungagwiritsire Ntchito Zoyipa Zomata

Mukukhulupirira kuti muyenera kuyesa izi kapena kupeza anuanu? Nazi zomwe muyenera kudziwa.

"Mipiringidzo iyi iyenera kugwiritsidwa ntchito pamphasa kapena pamwamba pomwe sangasunthe," akutero Takacs. Ndibwinonso kuyamba ndi njira yosavuta yochitira masewera olimbitsa thupi ndiyeno konzekerani kuchoka pamenepo. "Mvetsetsani kuti pali kupitilira kwa kayendedwe kalikonse pamipiringidzo iyi ndipo zoyambira ziyenera kudziwa bwino musanapite patsogolo kumayendedwe ovuta, monga omwe ali m'mavidiyo," akutero. (Zoyeserera zina: Khalani okwanira, ndipo mutha kulowa nawo sewero latsopanoli la calisthenics lotchedwa Urban Fitness League.)

L-akukhala: L-kukhala (kunyamula thupi lanu pamwamba pa mipiringidzo ndi mikono yotsekedwa m'mbali mwanu ndi miyendo yokwezedwa kutsogolo kwanu) ndi yabwino koma ndi yopita patsogolo kwambiri ndipo idzatenga kuleza mtima kuti musinthe, akutero Nelson. Kuti musinthe, khalani L-pansi ndi mawondo anu mutapindika pang'ono kapena kusinthana mwendo umodzi pansi nthawi imodzi. Mulimbitsa pang'onopang'ono kuti mugwire miyendo yonse patsogolo panu. Cholinga chokhala ndi L-sit kwa masekondi 15 mpaka 30 maulendo atatu mukamayesetsa kuti mukhale olimba, akuwalimbikitsa. (BTW, L-sit ilinso pandandanda wa Jen Widerstrom wazolimbitsa thupi zomwe mayi aliyense ayenera kudziwa.)

Kupititsa patsogolo: Ma Parallets atha kugwiritsidwa ntchito kupangitsa kukankhira mwamphamvu, koma atha kugwiritsidwa ntchito kuwatsitsa, nawonso. "Mipiringidzo yapamwamba imakhala ngati pamwamba patebulo, zomwe zimalola woyambitsayo kudziwa bwino kayendetsedwe kamene kamakhalapo," akutero Takacs. Tembenuzani bala imodzi mozungulira thupi lanu ndikuchita zokakamiza ndi manja anu pabwalo ndi mapazi pansi. Mosasamala za kutalika kwa mipiringidzo yomwe muli nayo, mutha kupititsa patsogolo kayendetsedwe kake pogwira ntchito zokankhira zoperewera, komwe mumalola kuti thupi lanu lidutse pamwamba pa mipiringidzo (ndi manja anu) potsika, ndikukufunani kukankhira. thupi lanu kudzera mumayendedwe okulirapo. (Werengani: Zomwe Zinachitika Mayi Mmodzi Akamakankhira Mapu 100 Pa Tsiku Kwa Chaka Chimodzi)

Mizere yotembenuzidwa: "Chimodzi mwazochita zoyambira zomwe ndimagwiritsa ntchito ma parallets apamwamba ndi mzere wopindika, kulimbitsa minofu yam'mbuyo ndi pachimake," akutero DeVito. Khalani pansi pakati pa mipiringidzo, gwirani paliponse ndi mitengo ikhathamira mkati. Kwezani miyendo yanu kapena muiyike yowongoka ndi mapazi pansi (thupi lanu likakhala lolimba kwambiri), kenako kwezani m'chiuno mwanu pansi ndikukulitsa manja anu kuti muyambe. Kokani chifuwa chanu mpaka mipiringidzo, kusunga zigono zanu molimba kumbali zanu.

Zowonjezera zowonjezera: "Ndimakonda EQualizer pamagulu onse olimbitsa thupi," akutero Astrid Swan, mphunzitsi waumwini komanso mlangizi wa Barry's Bootcamp. "Ndi chida chachikulu chothandizira kupanga mphamvu zapamwamba." Ngati mukugwira ntchito yokoka, itha kukhala chida chothandiza: Kugona pansi pa imodzi mwazitsulo, yokhazikitsidwa kuti iziyenda mozungulira thupi lanu ndipo ili molunjika pachifuwa panu. Gwirani bar ndi manja omwe akuyang'ana kwa inu. Monga mizere yokhotakhota, tambasulani miyendo kapena pindani mawondo anu kuti muthandizidwe kwambiri ndipo kukoka pachifuwa chanu kuti mugogomeze pampiringidzo, kenako tsitsani ndikuwongolera. "Mukayamba kulimba, mutha kutambasula miyendo yanu panja," akutero Swan.

HIIT kubowola: Swan amakondanso kugwiritsa ntchito ma parallet (apamwamba kapena otsika) pobowola ma cardio. "Mutha kupanga zophulika za Cardio powasandutsa mbali yawo ndikuchita zozizira ngati mapazi a wina aliyense," akutero. Zosankha zina zimaphatikizaponso kudumphira pakatundu kamodzi kapenanso burpees ndikulumphira pa bar. (Nawa ma HIIT enanso 30 kuti muwonjezere zomwe mumachita.)

Ndipo ichi ndi chiyambi chabe: Pitani ku #lebertequalizers, #dipbars, ndi #parallettes pa Instagram kuti mupeze malingaliro owonjezera osuntha.

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