Indlela Yokwenza Isitayela se-Studio SPIDERBANDS Ukuzivocavoca ngamabhande wokuphikisa

I-SPIDERBANDS ukuqeqeshwa kuhlanganisa iqembu lama- boutique yokuzivocavoca umzimba oye wangena ezindlini ezizungeze iNew York City. I-routines ekhethekile yenziwa nguFranci Cohen, umqeqeshi oqinisekisiwe kanye nesondlo sokudla, nomsebenzi ngamunye wokuhlanganisa amandla adonsela phansi, amasu angaphakathi, nokuzivocavoca umzimba ukuze kube nenselelo eyingqayizivele yomzimba. Ukuzivocavoca ngalunye kuhlanganisa ukusetshenziswa kwezingxenye eziphezulu ze-SPIDERBANDS, ukuhlanganisa nayo neminye imishini yokuzikhandla, njengabavukeli, imijikelezo yangaphakathi, noma izikhwama ezinkulu zebhokisi.

Uma unenkinga enzima ukucabanga ukuthi i-SPIDERBAND ifana nani, cabanga njengethuluzi elihlanganisa izinzuzo zokuqeqeshwa kokumiswa kanye nezinhlangano zokumelana . Ngamanye amazwi, iyithuluzi elishayelwe endaweni yokudonsa phansi (umgqa wokugwedla), kufana nomqeqeshi wokumiswa, kodwa ama-SPIDERBANDS alenga ngokwawo anikezela ukumelana okulula, kufana namabhande wokumelana (okunamandla kakhulu).

I-SPIDERBAND ngayinye ingasetshenziswa ngamunye noma njengombhangqwana. Abafundi bangasebenzisa izibambo ukwenza imisindo ye-push-pull, njengama-push-ups noma ama-bodywight modified bodyweight, noma bangakwazi ukugoba izinyawo zabo ekuphatheni ukwenza izinyathelo zesitayela. Kukhona ibha ekhethekile engaxhunyaniswa phakathi kwezibamba, okuvumela abasebenzisi ukuba benze imisebenzi yokubambisana nezinye izinyathelo.

Nakuba kungenakwenzeka ukuzwa ukuqeqeshwa kweqiniso kwe-SPIDERBAND ekhaya , kunezindlela zokulinganisa lolo lwazi usebenzisa ama-exercise bands kanye nomlingani noma iphuzu eliphakeme lokuphanga. I-Cohen yenzelwe izivivinyo ezine ezilandelayo ukuze uzame ekhaya, futhi ngibeka ndawonye izithombe ezihambisanayo ukuze zibonise ukuhamba. Ngenkathi ngenza lezi zivivinyo esikoleni sokuzivocavoca, ngisebenzisa ibha yokudonsa njengendawo yokugubha, ungenza into efanayo ekhaya ngesizo lomngane noma i-hollow eqinile noma ibha.

1 - Amapulangwe ahambayo

1. Thatha amabhande amabili wokumelana nezibambo.
2. Hamba ukuphela kwebhande ngalunye ngokuphepha ngephakheji eliphezulu, njengokuthi ibha yokudonsa ephephile noma i-hook yokulinda. Uma ungenayo enye yalezi, cela umngani noma umlingani ukuba ame phezu kwesihlalo ngemuva kwezinyawo zakho ukubamba ukuphela kwesinye ibhande ngqo ngqo ngakho kukhona ukungaxhunyiki emaceleni.
3. Slayida unyawo lwakho lokunene kwisibambo se-band eyodwa kanye nomlenze wakho wesokunxele ungene esibambini senye ibhande.
4. Faka isikhundla seplanethi phansi, izintende zakho zibeke ngaphansi kwamahlombe akho, nomzimba wakho ubeka umugqa oqondile kusuka ezithende kuya enhloko.

5. Uma usungile iplanki yakho, sebenzisa i-abs yakho ukuze ugxume imilenze yakho emoyeni. Ukumelana kwama-bands kuzokusiza ekusebenziseni isisindo somzimba wakho futhi ugcine umiswe isikhashana noma amabili, ukuze usebenze ngokujulile ingqikithi yakho. Izwe kancane futhi endaweni yeplanki.

6. Yenza amasethi amathathu we-15 kuya ku-20 abuyele, ngokuphumula okuphakathi kuka-20 kuya kwe-30-kwesibili emadolweni akho phakathi kwamasethingi.

Ngenkathi le nguqulo ingafani nokusebenzisa amadivaysi eqiniso we-SPIDERBANDS, uzobe ujabulela amanye ama-levitation ngosizo lwamagqabha wokumelana, okukuvumela ukuthi usebenze ngokujulile emisipha yakho yangaphakathi kunokuba ungathanda ngenkathi uphethe iplanki evamile .

2 - Kneeling Spider Swim

1. Ukusebenzisa amaqembu amabili wokuzivocavoca ngezibambo, ugobe umkhawulo owodwa webhande ngalinye endaweni ephakeme yokuphangisa.
2. Beka isandla esisodwa kwisibambo ngasinye bese uguqa ngamadolo akho.
3. Phuma phambili ngakho-ke ukhona cishe kuya kweyodwa kuya kwezinyawo ezimbili phambi komugqa wokugwedla (indawo yokukhwabanisa).
4. Ukubamba ama-Spiderband, finyelela izingalo zakho phambi kwakho ukuze uziqondise. Izingalo zakho kufanele zibe ngaphansi kwe-shoulder height.
5. Ukugcina izandla zakho ngokuqondile nokuphikisa, vula izingalo zakho ngokubanzi.
6. Ngendlela elawulwayo, phonsa kancane izinhlangothi zombili ngaphesheya nangemuva, ukuze ucindezele amahlombe akho emkhatsini wakho womgogodla ngaphambi kokucindezela izingalo zakho ngqo phambi kwesifuba sakho futhi. Ngokuyinhloko ulingisa isifuba se-swimmer nge-resistance added of the bands, futhi ukubandakanya okusemqoka okudingekayo ukuze kuhambisane ngesivinini esifanele nokulawula.
7. Yenza amasethi amathathu we-32 kuya ku-40 aphinde abuyele

3 - Spider Lunge N 'Lift

1. Hlanganisa amabhayisikili amabili wokuzivocavoca endaweni ephakeme ephephile yokudonsa phansi noma ibha eliphezulu.
2. Hamba ngezinyawo zakho ububanzi be-hip-width, ubambe isibambo esisodwa esandleni ngasinye.
3. Lungisa umlenze wakho wangakwesokudla emuva ngqo ngangokunokwenzeka, uphume phambili kusuka ezinqulwini zakho njengoba wenza kanjalo esifubeni sakho sithinta phezulu kwesenzeni sakho sobunxele.
4. Ngesikhathi esifanayo, fikela isandla sakho sokunene ne-spiderband ukuze uthinte phansi.
5. Yeqa phezulu, ulethe umlenze wakho wokunene uphinde uphinde ufike esimweni sokuqala.
6. Phinda ngomlenze wesokunxele nengalo.
7. Yenza amaqoqo amabili noma amathathu okuphindaphinda kuka-12 kuya ku-15 emlenzeni ngamunye.

Qaphela: Ukungena kubalulekile! Qinisekisa ukuthi ubuyela emuva esimweni sokuqala.

4 - Izandiso Zomzimba Eziphelile

1. Hlanganisa amabhayisikili amabili wokuzivocavoca endaweni ephakeme ephephile yokudonsa phansi noma ibha eliphezulu.
2. Hlala ngonyawo olulodwa ngemuva komugqa wakho wendwangu (umdwebo wokukhwabanisa), bese ubamba isibambo esisodwa esandleni ngasinye.
3. Phindela emuva, welula umgogodla wakho uze uzizwe izibeletho zakho zihlanganyela.
4. Phendulela i-torso yakho ngakolunye uhlangothi, bese omunye, udonsa izingalo zakho (kanye nama-SPIDERBANDS) ngaphakathi nangemuva ukuze izintambo zakho zithinte phansi ngesikhathi esisodwa ngendlela ehlelekile njengoba uguqula eceleni.
5. Yenza amaqoqo amabili kuya kwamathathu wezinguquko ezingu-30, ethinta u-elbow ngamunye phansi izikhathi ezingu-15 ngesethi.