Isinyathelo ngesinyathelo sokumelana nobudlelwane band

1 - I-One Arm Rotating Chest Fly Ngezinkampani Zokuphikisa

Lokhu kuqhuma kwesibindi sekhanda kungasebenzi nje kuphela esifubeni, kuhlanganisa nomzimba ophansi nomzimba ophansi . Ngokwengeza ukujikeleza, wenza ukunyakaza kunamandla futhi kuhilela amaqembu amaningi omzimba, okwenza kube ngcono ukusebenza.

1. Vimbela ibhande lesiphambano sokukhanya eliphakathi kwento eqinile ekuphakameni kwesifuba. Ungasebenzisa futhi okunamathiselwe komnyango uma unayo.
2. Hamba ngecala lesobunxele libheke iphuzu le-anchor, izingalo eziqondile, izinyawo mayelana ne-hip-ibanga ngaphandle bese ubamba isibambo ngakwesobunxele.
3. Hlala kude kakhulu ukuthi kukhona ukungezwani ebhentshini. Kungase kudingeke ulungise ukuthi ude / uvale kangakanani iphuzu le-anchor ukuze wenze umsebenzi usebenze kuwe.
4. Jikelezela ngakwesokunene ngakwesokunene, ugcine izingalo ngqo.
5. Pivot ezinyaweni lapho ujikeleza ukuze ugweme ukuguqa ngamadolo.
6. Zama ukuthinta iminwe yesokunxele ngakwesokudla, uzizwe umsebenzi ohlangothini lwesobunxele lwesifuba, ihlombe kanye nengalo.
7. Dedela bese uphinda wonke ama-reps ngakwesobunxele bese ushintsha izinhlangothi.
8. Qedela u-1-3 amasethi we-8-16 reps.

2 - I-One Arm Chest Press neBands Resistance

Umshini we-one-chest chest press ungenye yezintandokazi zami zokuncintisana amabhande. Kuyindlela enhle yokusebenza esifubeni kanye nehlombe futhi uthola umsebenzi oyisisekelo kanye nokuzinza ngokusebenza ohlangothini olulodwa lomzimba ngesikhathi esisodwa.

1. Isiphetho esisodwa sebhodi lesiphambano esiphambene nendawo eduze nento eqinile ekuphakameni kwesifuba.
2. Bamba olunye uhlangothi ngakwesobunxele bese uhamba ngezinyawo ezimbalwa ukusuka endaweni ye-anchor kuze kube yilapho kuqhutshwa ukuqhutshwa kwebhande.
3. Qala ukunyakaza kwesandla sokungakwesokunxele, ibhande eliza ngaphansi kwengalo (kunokuba ngaphezu kwe-forearm) kanye ne-elbow ngqo ezingeni le-torso.
4. Cindezela isifuba ukucindezela ingalo engakwesokunxele phambi kwakho ngaphandle kokuvala i-elbow.
5. Khipha futhi uphinde uzenzele wonke ama-reps ngaphambi kokushintsha izinhlangothi.
6. Qedela u-1-3 amasethi we-8-16 reps.
7. Ungaphinda wenze lo msebenzi ngendlela ephezulu ngokusebenza kobuciko obomvu obuboniswe ekhasini elidlule, ukushintshanisa umzimba ngamunye.

3 - I-Criss-Cross Thigh ne-Resistance Bands

Ngiyathanda lokhu kuthutha ekubhekeleni amathanga angaphandle. Ngenye yezinyathelo ezikhohlisayo ezibukeka kulula, kodwa isebenza ngempela. Ungaphinda uguqule lo msebenzi ngokumane uguqule ukungezwani kwebhodi. Bamba izibopho eduze nezinyawo ukuze uthole amandla amaningi, noma uqhubeke ngokukhululeka.

1. Lala phansi emuva bese ubheka ibhande lokumelana ngaphansi kwezinyawo zombili.
2. Thatha izinyawo ngqo phezulu emoyeni uphinde uwele izibopho ukuze ubambe uhlangothi ngakwesinye isandla. Manje, donsela phansi izintambo phansi bese uzigcina lapho kulo lonke umsebenzi. Uma udinga ukufaka izibopho ezizungezile izandla zakho izikhathi ezimbalwa ukuze uthole izinkinga eziningi noma ubambe izibopho eduze nezinyawo.
3. Gcina i-abs iboshwe futhi umzimba ophansi ukhululekile njengoba uvula izinyawo, uzibambe ngokubanzi ngangokunokwenzeka.
4. Gcina izinyawo ziguquguquke futhi ziqonde ngqo ekuhambeni. Zama ukugwema ukugoqa emaqenjini. Gxila ekusebenziseni i-glutes, izintambo nezitja zangaphandle nge-rep. Ngayinye.
5. Buyela emuva ekuqaleni futhi uphinde ubheke amasethi we-1-3 we-8-16 reps.