Iibhola zeDip Seleziza kuba sisiQendu Sakho Sokuzilolonga

Umxholo

• IiNzuzo zeeDip Bar
• Ungazisebenzisa njani iiBhari zeDip
• Uphengululo lwe

Mhlawumbi ukhe wazibona (okanye wade wasebenzisa) iiparallette imivalo kwindawo yokuzivocavoca, kuba ziyinto entle yakudala yesixhobo. Ngaphaya kwi-Instagram, nangona kunjalo, bafumana ukonyusa ukuthandwa ngenxa yempembelelo yomelela ekufumaneni iindlela ezintsha, ezinzima zokuzisebenzisa.

Uninzi lwezi vidiyo lubonisa uhlobo olutsha lwebha yeparallette ebizwa ngokuba zii-EQualizers (ngamanye amaxesha ezibizwa ngokuba zii-EQs), eziphakame kancinci kunee-parallettes zemveli kunye nesiseko esifanelekileyo sokuphamba kwe-bendy yamandla.

Nokuba ungaluphi na uhlobo onokufikelela kulo kwindawo yokuzivocavoca, into epholileyo malunga neparallettete (esezantsi okanye ephezulu) kukuba ungayisebenzisa nakweyiphi na inqanaba lokuqina. Ngelixa intshukumo enzima yokuqhubela phambili ishukumisa kakhulu, awunyanzelekanga ukuba wenze nantoni na enzima ukuze uzuze kuyo.

"Iintshukumo ezihambele phambili zezi: zihambele phambili," utshilo uRobert DeVito, umnini kunye nomqeqeshi wokusebenza kwi-Innovation Fitness Solutions. "Kubalulekile ukuba usebenze ngazo zonke iziqalo kunye nokuzilolonga ngaphambi kokuqhubela phambili ukuya phambili okanye 'ukuphola'," uyacacisa. "Ukongeza, khumbula ukuba ezi nkwenkwezi zokomelela zihlukile, hayi isiqhelo. Ungafuna okanye ungadingi ukusebenzisa amanyathelo aphambili kunye nomngcipheko ophezulu wokufikelela kwiinjongo zakho." (BTW, nantsi into eyenzekileyo xa omnye umbhali azama ukuphila njengempembelelo yokomelela iveki.)

IiNzuzo zeeDip Bar

Ke kutheni kufanelekile ukuba ujonge le mivalo kwindawo yokuzivocavoca? Ewe, zintathu izizathu eziphambili, iingcali zithi.

Zininzi kakhulu. "Iiparletlettes zikuvumela ukuba usebenze ekutyhaleni nasekutsaleni iintshukumo (njengokutyhala kunye nokutsala) ngaphandle kokukhathazeka malunga nokuba zeziphi iintsimbi okanye umatshini ofanele ukuba uwusebenzise," ucacisa uEliza Nelson, umqeqeshi wobuqu kunye nengcali yemithambo.

"Ngobunzima obuqhelekileyo, ulungelelanisa umthwalo ngokulungelelanisa ubunzima. Ngesethi eqinile yeeparallettes, unokulungelelanisa ukuchasana ngokubeka umzimba wakho ngeendlela ezahlukeneyo, "utsho. Olu mgangatho luwenza lube lukhulu ngakumbi kubantu abangasebenziyo kwindawo yokuzivocavoca. "Ukuba umtsha kuqeqesho lomelele okanye ufuna ukulungelwa kokusebenzela ekhaya, ungakha amandla kunye nokuzithemba ngokuzivocavoca umzimba kwiiparolette."

Banceda ekuphuhliseni ulawulo lomzimba. Imivalo yeParallette sisixhobo esihle sokusebenza ekuqondeni nasekulawuleni umzimba wonke, kunye namandla, utshilo uMeghan Takacs, umqeqeshi oneAaptiv, usetyenziso olunoqeqesho olukhokelwa ngumqeqeshi. "Ulawulo lomzimba ligama eliphambili apho. Njengomqeqeshi, ndifumana ukunyakaza okulawulwayo kwezihlunu kubalulekile ekuphuculeni izinto ezinje ngobunzima bemisipha kunye nokuma komzimba ukuze ube yimbaleki ejikeleze kakuhle, nokuba ungakanani na." Ngamanye amagama, nokuba ungumqali kuyo yonke into oyenzayo ~ into ~ okanye uyazi indlela yakho kwigumbi lobunzima, ungazuza ekusebenziseni imivalo yeparallette ekuphuhliseni olu hlobo lwamandla alawulwayo kunye nobunzima bemisipha. Ekubeni imivalo iyindawo engazinzanga ngakumbi kunomgangatho kwaye intshukumo ezininzi zifuna ukuba umzimba wakho unqunyanyiswe esithubeni, kufuneka usebenze nzima ukuze uzigcine ukwindawo echanekileyo kuyo yonke intshukumo nganye.

Uya kutsha amafutha kunye neekhalori. "I-calisthenics enamandla iyatshisa amanqatha omzimba ngokuhamba kwexesha kune-state cardio," utshilo uTakacs. (I-FYI, i-calisthenics ligama elimnandi kwi-exercises esebenzisa ubunzima bomzimba wakho ukwakha amandla. Cinga: ukutyhala, ukutsalwa, ukukhwela, i-squats, i-handstands, njl.) "Abantu bavame ukukhetha i-cardio kuba bayabila kwaye bavakalelwa ngathi wenze into, kodwa iintshukumo ezinje zisebenza ngakumbi ekutshiseni amanqatha kunye nokufumana izihlunu ezibhityileyo." (I-FYI, nantsi yonke inzululwazi ekufuneka uyazi malunga nokwakha izihlunu kunye nokutshisa amanqatha.)

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Ngaba uqinisekile ukuba kufuneka uzame ezi okanye uzifumanele ezakho? Nantsi into ekufuneka uyazi.

"Le mivalo kufuneka isetyenziswe emethini okanye kumphezulu abangazukuyilayida," utshilo u-Takacs. Ikwangumbono olungileyo ukuqala ngohlobo olulula lomthambo kwaye emva koko usebenze indlela yakho ukusuka apho. "Qonda ukuba kukho inkqubela phambili kuyo yonke intshukumo kwezi bar kwaye izinto ezisisiseko kufuneka zilungiswe phambi kokuba uqhubele phambili kwiintshukumo ezinzima, njengalezo zikwiividiyo," utshilo. (Olunye inkuthazo: Yanela ngokwaneleyo, kwaye ungazibandakanya nomdlalo weqonga omtsha obizwa ngokuba yi-Urban Fitness League.)

I-L-ihleli: I-L-sitting (ebambe ubunzima bomzimba wakho ngaphezulu kwemivalo eneengalo ezitshixwe ngamacala akho kunye nemilenze ephakanyiswe phambi kwakho) zilungile kodwa zihambele phambili kwaye ziya kuthatha umonde ukuphucula, utshilo uNelson. Ukuguqula kancinane, hlala u-L-hlala ngamadolo ugobe kancinane okanye utshintshe umlenze omnye phantsi ngexesha. Uya kwakha kancinci ukubamba imilenze yomibini ngqo phambi kwakho. Injongo yokubamba i-L-sit ukuhlala imizuzwana engama-15 ukuya kwe-30 kwimijikelezo emithathu njengoko usebenza indlela yakho yokuqina, uyacebisa. (I-BTW, i-L-sit ikwakuluhlu lukaJen Widerstrom lwemithambo yomzimba wonke umntu obhinqileyo ekufuneka eyinkosi.)

Ukuqhubela phambili: IiParallette zingasetyenziselwa ukwenza i-push-ups ibe nzima, kodwa ingasetyenziselwa ukukala phantsi, nayo. “Imivalo ephezulu iphantse isebenze njengendawo engaphezulu kwetafile, evumela umntu oqalayo ukuba alawule intshukumo esisiseko ekhoyo,” utshilo uTakacs. Jika ibha enye ngokungqinelana nomzimba wakho kwaye wenze ukuthambeka kokunyusa ngezandla zakho kwibar kunye neenyawo phantsi. Kungakhathaliseki ubude bemivalo onayo, unokuqhubela phambili le ntshukumo ngokusebenza kwi-deficit push-ups, apho uvumela umzimba wakho ukuba udlule phezulu kwimivalo (kunye nezandla zakho) endleleni ehlayo, efuna ukuba utyhale. umzimba wakho ngokusebenzisa uluhlu olukhulu lwentshukumo. (Funda: Yintoni eyenzekileyo xa elinye ibhinqa lenze i-100 Push-Ups ngemini yonyaka)

Imiqolo eguqulweyo: Enye yeendlela zokuqala zokuzilolonga ndisebenzisa iiparlettlette eziphezulu kumqolo oguqulweyo, ukomeleza umqolo kunye nezihlunu ezingundoqo, utshilo uDeVito. Hlala phantsi phakathi kwemivalo, ubambe nganye nganye iineentende ezijonge ngaphakathi. Yandisa imilenze yakho okanye uyigcine igoba iinyawo emgangathweni (kokukhona umzimba wakho uthe tyaba kokukhona le ntshukumo iya kuba), uze uphakamise isinqe sakho umgangatho kwaye wandise ngokupheleleyo iingalo zakho ukuze uqale. Tsala isifuba sakho kwimivalo, ugcine iingqiniba zakho ziqinile emacaleni akho.

Ukutsalela phezulu: "Ndiyayithanda iEqualizer kuwo onke amanqanaba okuqina," utshilo u-Astrid Swan, umqeqeshi wobuqu kunye nomhlohli kaBarry's Bootcamp. "Sisixhobo esikhulu ukunceda ukwakha amandla omzimba ongaphezulu." Ukuba usebenza kutsalo-ups zakho, zinokuba sisixhobo esiluncedo: Lala phantsi kwenye yeentsimbi, umise ukuze ihambe nge-perpendicular emzimbeni wakho kwaye iphezu kwesifuba sakho ngokuthe ngqo. Bamba ibha kunye neentende ezijongene nawe. Njengemiqolo eguqulweyo, gcina imilenze yoluliwe okanye ugobe amadolo akho ukuze ufumane uncedo olungakumbi kwaye utsale isifuba sakho ukuze ucofe ibha, emva koko wehlise ngolawulo. "Njengokuba uqala ukomelela, ungayandisa imilenze yakho," utshilo uSwan.

IHIIT yoqheliso: I-Swan ikwathanda ukusebenzisa ii-parallettes (eziphezulu okanye eziphantsi) kwi-cardio drill. "Unokwenza i-Cardio bursts ngokuzijika kwicala labo kwaye wenze iinyawo ezikhawulezayo ezinje ngamadolo aphezulu ngaphezulu kwento nganye," utshilo. Olunye ukhetho lubandakanya ukutsiba kwecala emva kwenye ibha okanye ii-burpees ngokutsiba ngaphezulu kwebar enye. (Nantsi i-30 eyongezelelekileyo ye-HIIT yokuvuselela inkqubo yakho.)

Kwaye sisiqalo nje: Skrola kwi #lebertequalizers, #dipbars, kunye #parallettes ku-Instagram ukuze ufumane iimbono zokuyila ngakumbi.

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