Uma kuziwa ekuqeqeshweni kwamandla , iningi lethu liyazi kahle izinhlobo ezijwayelekile zemishini . Kukhona izinsimbi zamahhala ezinjenge-dumbbells nama-barbells bese-ke kukhona imishini , ezinye ngezintambo, ezinye ezinama-stacks wesisindo kanti ezinye zazo zombili.
Zonke lezo zingcezu zomshini zinkulu ekwakheni izicubu ezinomzimba eziqinile futhi zikusize uqinise, kodwa awudingi imishini eminingi, noma imali eningi , ukwakha imisipha.
Ukumelana namaqembu kukhona okunye okunye okungafani nezisindo noma ngisho nokwengeza okukhulu ohlelweni lokuqeqesha isisindo sendabuko. Ayisabizi, ahlukahlukene futhi asebenza imisipha yakho ngendlela ehluke ngokuphelele kunezisindo.
Mhlawumbe uye wagwema ukusebenzisa amabhande ngoba awuqiniseki ukuthi asebenza kahle noma mhlawumbe awuqiniseki ukuthi uzokwenza kanjani nabo. Manje yisikhathi esihle sokuthatha i-band ngenhloso encane ehlukile.
Ukulwa namabhande wokuphikisa
Kunezizathu ezihlukahlukene ukuthi abanye bethu abasebenzisi ama-resistance bands. Zimbalwa kwalezi zizathu zingafaka:
- Ukumelana kunzima . Uma usebenzisa izisindo zamahhala, amandla adonsela phansi anquma ukuthi isisindo sivelaphi, ngakho-ke uthola ukumelana okungaphezulu ngesikhathi esisodwa sokuhamba (njengokukhipha i- biceps curl ) kunomunye (ukuwa phansi). Ngamaqembu, ukuhlukunyezwa kuyaqhubeka, okwenza kube nzima nakakhulu. Amabhande asebenza ngendlela efana nomshini wekhebula, okuvumela ukuba ugcine ukungezwani okuqhubekayo kumisipha. Uzofaka futhi imisipha eminingi yokuzinza ukuze ugcine i-band ukulungiswa kulokhu kusebenziswa ngalunye, ungeze ukushintsha okuhlukile ekuhambeni okufanayo okudala.
- Ukumelana namaqembu angeke abe nomuzwa onzima njengemishini noma ama-dumbbells . Ngezinsimbi, wazi kahle ukuthi uphakamisa kangakanani. Ngamaqembu, ungahamba kuphela ukuthi uzizwa kanjani futhi ukuhlukunyezwa kwebhande. Lokhu akusho ukuthi awutholi ukuqeqeshwa okuhle, noma kunjalo. Uma usebenzisa ifomu elihle nezinga elifanele lezinkinga, imisipha yakho ye-muscle ngeke yazi umehluko phakathi kwezinsimbi noma amaqembu. Ngaphezu kwalokho, amaqembu anikezela okuhlukahlukene kakhulu ngoba ungakha ukumelana kuzo zonke izinkomba - ohlangothini, ngaphezulu, ngezansi, njll.
- Awazi ukuthi ungayisebenzisa kanjani . Kungaba ukudideka ukuzama ukuthola ukuthi ungasebenzisa kanjani ibhande. Khumbula ukuthi ungenza izivivinyo ezifanayo njengoba wenza ngezinsimbi zamahhala - umehluko ukhona ekubekeni i-band. Isibonelo, ungakwazi ukuma ebhentshini bese ubamba izibambo ze-curice ze-bicep noma izinkinobho eziphezulu. Ungayifaka emnyango bese wenza ama- triceps pushdowns . Ungayifaka ibhande elizungeze isigxobo noma isihlalo sokuzivocavoca kwesifuba noma ukujikeleza kwamahlombe . Ungenza ngisho nokuzivocavoca phansi njengalezi zihlalo ze-biceps. Amathuba awunamkhawulo futhi uzothola kunezinhlobo zokuzivocavoca nezisebenzi ezitholakalayo kuwe.
Kungani Kufanele Uzame Ukuphikisa Amabhande
Njengoba lezo zithiyo zingekho, kungani kufanele uzikhathaze ngezigaba zokumelana? Okokuqala, ucwaningo lubonisa ukuthi imisipha iyasabela ekuqeqesheni amandla ngamagatsha okuphikisa njengoba kwenza nakwezinye izinhlobo zemishini.
- Bahamba kahle . Ungakwazi ukuwafaka kalula esikhwameni sakho ukuze uhambe futhi wenze imoto emotweni noma ekamelweni lakho lehhotela. Lokhu kuphelele uma usesikhashana ngesikhathi futhi ungenayo imishini yakho evamile.
- Bakhulisa ukusebenzisana . Ngoba kukhona ukungezwani kulo lonke umzimba, kufanele uzinze umzimba wakho. Lokhu kusiza ngokusebenzisana nokulinganisela futhi kukusiza ukuthi uhilele amaqembu amaningi omzimba.
- Bangezela ezihlukahlukene . Ngezicathulo, uvame ukulinganiselwa ukuthi ungayisebenzisa kangakanani. Kodwa, i-band yokumelana ikuvumela ukuthi ushintshe ukuma kwakho ngezindlela eziningi. Lokhu kushintsha indlela umzimba wakho osebenza ngayo nokuthi ukuzivocavoca uzizwa kanjani.
- Ayisabizi . Amabhande ahamba kunoma yikuphi kusuka ku-$ 6 kuya ku-$ 30, kuye ngokuthi mangaki athola nokuthi uyabathengi, okuyinto enhle kumsebenzi wokuzivocavoca kwesabelomali. Ungazifaka ngaphansi kombhede, ku-sutukisi noma cishe noma kuphi, okwenza ube yimishini ethile ehlukahlukene.
- Bahle kuwo wonke amazinga wokufaneleka . Kuye ngokuthi uyisebenzisa kanjani, amaqembu angaba kuhle kubaqalayo kanye nokuzivocavoca okuphambili. Ungabasebenzisa ngezinyathelo eziyisisekelo noma wengeze amandla ezinyathelweni zendabuko.
Uzothola ukuthi kunezinhlobo ezihlukahlukene zokumelana nazo ezitholakalayo futhi ungakwazi ukuzitholela cishe noma kuphi lapho kufaka phakathi isaphulelo esitolo (njenge-Walmart noma i-Target), ezitolo eziningi zezemidlalo.
Ungakwazi njalo ukuthenga amaqembu wokumelana ezitolo, kodwa uma ufuna ezinye izinketho futhi, ngezinye izikhathi, ikhwalithi engaphezulu, ungathola ukuthi kufanele uwalayishe ku-intanethi.
Amathiphu okuthenga amabhande wokuphikisa
- Thenga izinhlobo ezahlukene . Ama-bands amaningi anemibala ekhonjiwe ngokwezinga lezinkinga (isibonelo, ukukhanya, okuphakathi, okunzima, okunzima kakhulu). Kungcono ukuthi okungenani kube nokukhanya okuncane, okuphakathi nokweqile kusukela emaqenjini ahlukene e-muscle kuzodinga amazinga ahlukene wokumelana. Okuthandwayo kwamagciwane amaningi ama-SPRI, ongayithenga ku-Amazon.com. Bheka izinga lokuhlukumeza umbala ngamunye ukuze uthenge ezihlukahlukene.
- Thenga ukhululekile, kulula ukusebenzisa ama-band . Ezinye izibopho ozithola ezitolo zinikela ngezandla eziguquguqukayo, okusho ukuthi kufanele uzikhiphe futhi usebenzise amaqembu ahlukene. Ezinye ziphethe izinto ezinkulu kunazo zonke noma ezenziwe nge-plastic hard. Lezi yizinkinga ezincane, kodwa zingenza ukuthi kunzima kakhulu ukusebenzisa izibopho zakho. Zama ukuthenga ama-band anezimbambo ezigqinsiwe futhi uqinisekise ukuthi akudingeki uzishintshe.
- Thenga izesekeli . Isihluthulelo esisodwa ekusebenziseni ama-bands sinezindlela ezahlukene zokuzinamathisela. Uma unesitimela esiphezulu noma isitimela esiteji endlini yakho ukumboza ibhande elizungezile ukuze uthole umzimba njengama-presses esifubeni noma imigqa ehlezi, ungase ungadingi okuningi kunezingqimba. Kodwa, uma ungenjalo, ungase uthande okunamathiselwe komnyango - Thenga ku-Amazon.com. Ungase futhi uthenge izinketho ze-ankle, izimbambo ezahlukene, nezinye izesekeli.
- Gcina kube lula . Kunezinhlobonhlobo zezinsimbi ezitholakalayo - isibalo sama-8, ama-double bands, ama-bands e-circular, njll. Uma usanda kuqala, unamathele nge-tube yakho eyisisekelo eside nezibambo. Uma usuqaphela ukuthi ungayisebenzisa kanjani, ungase ufune ukuthenga ezinye izinhlobo kamuva ukuze ezihlukahlukene.
Iminye imisebenzi ye-Resistance Band kanye nokuzivocavoca
Ngenkathi ama-bands ehle kakhulu ekuqeqesheni ukuphikiswa, ungasebenzisa futhi izinhlobo ezahlukene zokuzivocavoca kwe-cardio. Eqinisweni, uma uhamba ungafaka kokubili ukusebenzisa i-cardio namandla okusebenzisa imishini eyodwa kuphela.
I-Cardio Exercises usebenzisa i-Band Resistance
Ukuzivocavoca okuncane ongakwenza ukuze uthole ukushaya kwenhliziyo yakho kuhlanganisa:
- Ama- jack Jumping Jacks - Bamba ibhande ezandleni zombili phezu kwekhanda bese udonsa ibhande phansi njengoba wenza ama-jack jumping.
- Ukuphambana Kwesandulela Ngaphambili Nokubuyela emuva - Faka ibhande lokumelana phansi phambi kwakho ngokuqondile kusuka kwesokudla kuya kwesobunxele. Hamba phezu kwebhande ngezinyawo zombili ukuya emhlabathini ngaphambili, bese uqaqa ngokuphindaphindiwe emuva, uhamba ngakwesokudla. Qhubeka uyeza phambili nangemuva usebenzisa ibhande njengemakaki ngobude bendi ngaphambi kokubuya.
- Ihlangothini Lobunxele I-Side Double Leg Jumps - Beka ibhande phansi phansi ngaphesheya kwesinyawo sakho sokunene. Isibambo ngasinye kufanele sibheke phambili nangemuva ekamelweni. Kusukela ngakwesokunxele kweqembu, gxuma ngezinyawo zombili phezu kwebhande, ufike ngakolunye uhlangothi. Yeqa emuva bese uphinda imizuzwana engu-30-60.
- Amapulangwe Ohlangothini Ohlangothini Oluhlangene - Phonsa ibhande elizungezayo emuva bese ubambelela ohlangothini ngalunye ngaphansi kwezimpondo, ngezansi kwezimbambo. Pivot bese ujika ngakwesokudla, uthatha umlenze wesobunxele ungene emlenzeni owumlenze oqondile futhi ucindezela isandla sokunxele phambili, uqondise ibhande. Buyela ukuqala futhi uphinde ngaphesheya.
Lokho kungumqondo ombalwa nje. Ukubeka ibhande lakho phansi kungakunika imibono yokuthi ungasebenzisa kanjani ubude bayo kwezinye izinyathelo ezifana namapuddlejumpers.
Ukuqeqesha Amandla Ukusebenzisa Amabhande Wokuphikisa
Uma usulungele ukuzama ukumelana namaqembu, kungase kube lula ukuqala ngokwenza izivivinyo eziyisisekelo ozijwayele.
Ukuze uthole imiyalelo eningiliziwe yeziningi zezivivinyo , zama ukuzama ukusebenza kweBlue for Workers .
- Umcibisholo we-Chest - Kulo msebenzi, faka i-band isihlalo ngemva kwakho - Ungayifake futhi emgqeni, isitimela noma usebenzise okunamathiselwe emnyango ukuze uvikele ibhande emnyango. Ibhande lokumelana kufanele lilungele mayelana nezinga lesifuba futhi kufanele uhambe kude kakhulu nomnyango othola ukungezwani njalo ebhentshini. Uma uhlala esihlalweni, njengoba kubonisiwe, ungase udingeke ukugoqa amabhande ezungeze izandla zakho izikhathi eziningana ukuze uthole ukungezwani okuningi. Gcina izingxenyana zakho endaweni 'yegoli-post' (kufana nephansi) kulo lonke ukuhamba. Futhi uphumele ngaphandle bese ubuyela emuva cishe ngo-16.
- Ukunyathelisa i-Chest Press - Gcoba ibhande elizungezile into eqinile futhi ugibele isikhonkwane esisodwa ngomunye, usidonsa. Hamba kude nesikhombi kuze kube yilapho unezinkinga eziningi ebhentshini bese uqala ngecala lokunene uqondise ihange, uhlangothi oluqondile. Phendulela umzimba, uphendule ezinyaweni, uphinde uhambise uhlangothi nxazonke futhi uthinte iminwe yesokunxele. Phinda u-16 ubuyeke ohlangothini ngalunye.
- Imigqa Yegundane - Yenza i-band ngaphansi kwezinyawo zakho bese ubamba ibhande eduze kwezinyawo zakho ukuze uthole ukungezwani okuningi. Ithiphu kusukela ezinqulwini ukuze i-back yakho igqoke futhi i-abs yakho ingekho. Manje faka emuva bese udonsa izinkinobho kuze kube yilapho uhamba khona. Yehla bese uphinde ubuyele emuva ezingu-16.
- Ama-curls e-Bicep - Nge-curl ye-bicep, ungama ebhanini ngezinyawo zombili (okunzima) noma ngezinyawo ezimbili (lula). Bamba izibambiso esandleni ngasinye bese uphazamisa endaweni ye-bicep curl, njengoba nje ungathanda ngama-dumbbells. Ungenza lokhu kuhambisane kanzima ngokuhamba ngezinyawo noma ngokusebenzisa ibhande elinzima.
- I-Band Triceps Izandiso - Hlala ubude bese ubamba ibhande phambi kwakho ngezigqoko ezigobile ezihlangothini ezingeni lehlombe. Izintende kufanele zibheke phansi. Ukusondelana kwezandla kuhlangene, lo msebenzi uzoba nzima kakhulu. Ngenkathi ugcina isandla sokunxele endaweni, lungisa isandla sangakwesokunene uze uhlangothini uze uqede phansi, ucindezela emuva kwengalo. Hamba emuva ukuze uqale futhi u-16 ubuyeke ngaphambi kokushintsha izikhali.
Lezi zibonelo ezimbalwa zezivivinyo ze-band. Ngezansi uhlu lokusebenza okugcwele ungazama noma, uma ungathandi umqondo wokusebenzisa ama-bands ukuze usebenzise yonke i-Workout yakho, zama ukufaka ezinye zezivivinyo nomkhuba wakho wesisindo wendabuko ezihlukahlukene nezinselele.
Ukuphikisa ukusebenza kwamaBhunu
- Ukumelana nokuqeqeshwa kweBhanti yabaqalayo
- Ingqikithi Yomculo Wokuncintisana Yomzimba Yonke
- Umzimba Ophezulu Ngezinkampani Zokuphikisa
- Ingqikithi Yomzimba ene-Ball and Resistance Band Kit
- Ukuphikiswa Okuxubile Kwamzimba Omzimba NgamaThubhu Nama-Dumbbells
Ukudalula
Ukuqukethwe kwe-E-Commerce kuzimele ngokuqukethwe kokuhlela futhi singathola isinxephezelo mayelana nokuthenga kwakho kwemikhiqizo ngezixhumanisi kuleli khasi.
> Umthombo:
> Colado JC, Garcia-Masso X, Pellicer M, Alakhdar Y, Benavent J, Cabeza-Ruiz R. Ukuqhathaniswa nokuThuthukiswa kokuThuthuka nokuShushisa kweIsotonic. I-Int J Sports Med . 2010; 31 (11): 810-817. i-doi: 10.1055 / s-0030-1262808.