Dab tsi yog qhov ntau yam khoom siv hauv tsev gym?

Kev tsim lub tsev gym feem ntau los rau cov lus nug tseem ceeb: cov khoom siv twg tuaj yeem ua tau ntau tshaj plaws nrog qhov tsawg kawg nkaus, tus nqi, thiab tsis muaj teeb meem? Versatility yog qhov dawb huv grail ntawm no- nws txhais tau hais tias ib daim iav tuaj yeem txhawb nqa kev cob qhia lub zog, cardio, ua haujlwm yooj yim, thiab txawm tias kho kom rov zoo, hloov mus rau koj lub hom phiaj kev hloov pauv lub sijhawm. Txawm hais tias koj yog tus pib nrhiav kom tau txais kev ua haujlwm, lub caij nyoog lifter aiming kom cov leeg nqaij, los yog ib tug luv luv ntawm qhov chaw, ntau yam khoom siv hauv tsev gym yuav tsum loj hlob nrog koj, tshem tawm qhov xav tau rau ntau yam khoom loj, thiab npog ntau yam kev tawm dag zog. Tom qab ntsuas cov kev xaiv nrov-los ntawm dumbbells thiab kettlebells mus rau cov hlua tiv thaiv thiab cov rooj zaum foldable-ib thooj sawv tawm rau nws qhov kev hloov pauv tsis sib xws:adjustable dumbbell. Cia peb tshawb nrhiav yog vim li cas, thiab yuav ua li cas nws sib tw tawm tsam lwm tus neeg sib tw ntau yam.

Ua ntej, cia peb txhais dab tsi ua rau cov cuab yeej "versatility." Ib lub cuab yeej ua kom muaj ntau yam hauv tsev yuav tsum ua kom tau raws li peb qhov tseem ceeb: nws txhawb nqantau hom kev ua haujlwm(lub zog, cardio, kev cob qhia ua haujlwm), accommodatestxhua qib qoj ib ce(los ntawm pib mus rau qib siab), thiab yogqhov chaw- ua haujlwm tau zoo(tsis xav tau ib chav gym tshwj xeeb). Nrog rau cov qauv hauv siab, cia peb rhuav tshem cov neeg sib tw sab saum toj.

Resistance bands feem ntau qhuas rau lawv qhov kev txav tau yooj yim thiab pheej yig, thiab lawv tshawb xyuas qee lub thawv muaj ntau yam: lawv ntxiv kev tiv thaiv rau lub cev hnyav, txhawb nqa ncab, thiab tuaj yeem siv rau kev kho mob. Koj tuaj yeem ua bicep curls, lateral nce, glute txuas hniav, thiab txawm tias lub teeb cardio txav zoo li banded dhia jacks nrog lawv. Txawm li cas los xij, lawv cov kev txwv dhau los ua qhov tseeb rau kev cob qhia lub zog loj-lawv max tawm ntawm qhov kev tiv thaiv qis, ua rau nws nyuaj rau kev vam meej thaum koj tsim cov leeg. Lawv kuj tso siab rau lub cev hnyav lossis cov ntsiab lus thauj tog rau nkoj rau ntau qhov kev tawm dag zog, txwv tsis pub muaj ntau yam ntawm kev sib xyaw ua ke (xws li squats nrog cov khoom hnyav lossis cov khoom siv saum taub hau) uas yog lub hauv paus rau tag nrho - lub cev lub zog.

Kettlebells yog lwm qhov kev xaiv nrov, nyiam rau lawv lub peev xwm los muab lub zog thiab cardio. Ib lub kettlebell tso cai rau koj ua kom muaj zog xws li viav vias, snatches, thiab goblet squats, nrog rau cov kev tawm dag zog zoo li Turkish tau-ups thiab planks nrog hnyav tuav. Lawv koom nrog ntau pab pawg leeg ib zaug, ua rau lawv zoo rau kev cob qhia ua haujlwm, thiab lawv qhov loj me me haum rau qhov chaw me me. Tab sis kettlebells muaj lub ntsej muag nqaim: lawv ua tau zoo ntawm lub duav - pob khawm txav thiab puv - lub cev txias tab sis tsis tshua muaj txiaj ntsig rau kev tawm dag zog (xws li bicep curls lossis lateral nce) lossis ua haujlwm hnyav. Kho qhov kev tiv thaiv txhais tau tias yuav ntau lub kettlebells, uas tuaj yeem nce tus nqi sai thiab siv qhov chaw khaws cia -ua rau lawv cov kev siv ntau yam ntev - siv sijhawm ntev.

Foldable lub rooj zaum yog ib qho tseem ceeb rau kev txhim kho kev ua haujlwm hauv tsev, raws li lawv ntxiv kev ruaj ntseg rau dumbbell ce, txhawb nqa lub rooj zaum, kab, thiab cov haujlwm tseem ceeb (xws li poob crunches). Lawv yog qhov chaw-ntaus thaum quav, thiab qee cov qauv hloov mus rau ntau lub kaum sab xis (paj, incline, poob) rau ntau yam sab sauv - kev cob qhia lub cev. Txawm li cas los xij, lub rooj ntev zaum yog "cov cuab yeej txhawb nqa" es tsis yog ib qho kev daws teeb meem ib leeg-koj tseem xav tau dumbbells, kettlebells, lossis cov hlua tiv thaiv kom siv tau zoo. Ntawm nws tus kheej, nws tsis tuaj yeem txhawb nqa cardio lossis tag nrho - lub cev txav, yog li nws tsis muaj txhua yam - hauv - ib qho kev sib txawv ntawm lwm cov kev xaiv.

Tam sim no, cia peb tig mus rauadjustable dumbbell- tus yeej meej hauv ntau yam. Dab tsi ua rau nws sib nrug yog nws lub peev xwm los muab cov txiaj ntsig ntawm tag nrho cov teeb tsa dumbbells rau hauv ib qho, compact unit. Niaj hnub nimno adjustable dumbbells (xws li Bowflex SelectTech, Yes4All, los yog TRX Adjustable Dumbbells) cia koj hloov ntawm qhov hnyav hauv vib nas this-los ntawm qis li 5 phaus mus rau 100+ phaus-nrog ib tug yooj yim tig ntawm ib tug dial los yog swb ntawm ib tug lever. Qhov kev hloov kho no tshem tawm qhov xav tau ntawm cov khib nyiab ntawm 10+ cov dumbbells ruaj khov, txuag qhov chaw loj (feem ntau haum rau hauv lub ces kaum lossis hauv qab txaj) thiab txo nqi piv rau kev yuav ntau khub.

Thaum nws los txog rau workout ntau yam, adjustable dumbbells npog txhua lub hauv paus. Raukev cob qhia lub zog, koj tuaj yeem ua txhua qhov kev ua si dumbbell classic: bicep curls, tricep extensions, xub pwg presses, hauv siab presses (nrog lub rooj ntev zaum), lunges, squats, kab, thiab deadlifts. Lub luj adjustable cia koj tailor lub load rau txhua ce - sib dua rau lub xub pwg nyom, hnyav dua rau squats los yog deadlifts - yam tsis hloov khoom. Raucardio thiab kev cob qhia metabolic, lawv ci hauv HIIT workouts: xav tias dumbbell burpees, roob nce toj nrog dumbbells, thrusters, lossis dhia squats nrog hnyav. Cov kev tawm dag zog no txhawb koj lub plawv dhia thaum tsim cov leeg nqaij, sib txuas qhov zoo tshaj plaws ntawm cardio thiab kev cob qhia lub zog. Raukev cob qhia ua haujlwm, adjustable dumbbells txhawb kev txav uas ua raws li tiag tiag - kev ua neej nyob - nqa khoom noj, nqa cov menyuam yaus, lossis nce ntaiv -nrog kev tawm dag zog xws li tus neeg ua liaj ua teb nqa, goblet squats, thiab ib leeg- ceg deadlifts. Lawv txawm ua haujlwm raurehabilitation thiab beginner workouts: pib nrog lub teeb hnyav rau kev txav mus los (xws li zaum lub xub pwg presses lossis lub cev hnyav squats nrog dumbbell txhawb nqa) thiab maj mam nce thaum koj tsim lub zog.

Lwm qhov txiaj ntsig tseem ceeb ntawm kev kho dumbbells yog lawv qhov kev hloov pauv mus rautxhua qib qoj ib ce. Tus neeg pib tuaj yeem pib nrog 5-10 phaus rau kev ua kom lub zog yooj yim, thaum tus neeg nqa khoom siab tuaj yeem nce qhov hnyav rau 80+ phaus rau hnyav squats lossis kab. Qhov no txhais tau tias koj yuav tsis loj hlob rau lawv vim tias koj lub cev muaj zog tuaj yeem txhim kho-ib qho teeb meem nrog cov khoom ruaj khov - hnyav. Lawv kuj ua haujlwm rau cov hom phiaj sib txawv: txawm tias koj tab tom sim poob phaus (HIIT workouts), tsim cov leeg nqaij (kev ua haujlwm hnyav dua nrog kev hnyav dua), lossis tswj kev qoj ib ce (nruab nrab- siv lub cev puv), kho dumbbells tuaj yeem hloov kho.

Txhawm rau muab tso rau hauv qhov kev xav: nrog ob lub dumbbells kho tau, koj tuaj yeem tsim ib qho puv - lub cev workout hauv 30 feeb yam tsis muaj lwm yam khoom siv. Piv txwv li: 3 teev ntawm 12 dumbbell squats (hnyav), 10 dumbbell kab ib sab caj npab (nruab nrab), 15 roob nce toj ib sab (lub teeb rau nruab nrab), 12 lub xub pwg presses (nruab nrab), thiab 20-thib ob tus neeg ua liaj ua teb nqa (hnyav). Qhov kev tawm dag zog no ntaus ob txhais ceg, tub ntxhais, lub cev sab sauv, thiab cardio-tag nrho nrog ib qho khoom siv. Ntxiv ib lub rooj zaum foldable (ib qho me me, pheej yig add-on) thiab koj nthuav koj cov kev xaiv ntxiv nrog rau lub hauv siab hauv siab, txo qis crunches, thiab zaum kab.

Thaum tsis muaj cov cuab yeej zoo tshaj plaws, tsuas yog qhov kev txwv tiag tiag ntawm cov dumbbells kho tau yog tias lawv tsis tshua zoo rau cov khoom siv hnyav hnyav (xws li barbell squats lossis deadlifts) rau cov neeg txhawb zog siab heev. Tab sis rau feem coob ntawm cov neeg siv gym hauv tsev- pib, nruab nrab, lossis cov uas tsom mus rau kev qoj ib ce - qhov no yog kev lag luam me me - tawm rau lawv qhov kev sib tw tsis sib xws.

Yog li, vim li cas lub dumbbell adjustable yog ntau yam khoom siv hauv tsev gym? Nws ua ke qhov chaw ua haujlwm tau zoo, tus nqi -kev ua tau zoo, thiab kev ua haujlwm ntau yam uas tsis muaj lwm yam cuab yeej tuaj yeem sib xws. Nws hloov mus rau koj lub hom phiaj, qib kev tawm dag zog, thiab kev ua neej nyob, tshem tawm qhov kev xav tau ntawm lub gym thiab cia koj nyob ib puag ncig - qhov tseem ceeb tshaj plaws hauv kev ua kom muaj zog. Txawm hais tias koj tab tom teeb tsa lub tsev gym thawj zaug lossis tab tom nrhiav kom txhim kho koj qhov kev teeb tsa uas twb muaj lawm, cov dumbbells kho tau muab qhov zoo tshaj plaws rau koj cov nyiaj tau los ntawm kev siv ntau yam.

Thaum kawg, cov khoom siv "feem ntau ntau" kuj yog qhov koj yuav siv tsis tu ncua. Adjustable dumbbells yeej vim tias lawv tshem tawm cov teeb meem: tsis muaj kev tawm tsam ntau dua los khaws ntau qhov hnyav, tsis tas siv nyiaj ntau dua ntawm cov iav koj yuav loj hlob, thiab tsis muaj kev ua haujlwm ntxiv vim tias koj cov cuab yeej ua tsis tau. Rau leej twg tab tom nrhiav los tsim kom muaj kev ua haujlwm, hloov tau lub tsev gym, kho dumbbells yog qhov kev xaiv meej.http://gym lub rooj zaum