Mukati
- Izvi ndizvo zvinoitika kana ukashandisa mabhendi ekupikisa paunenge uchiita squats
- kugwinya
- Iwo elastic mabhendi anogona kushandiswa nenzira dzakasiyana uye zvakare anosiyanisa kuramba, ndiko kuti, mune imwe chete yekuwedzera une akawanda sarudzo dzekuita maekisesaizi akasiyana uye kushanda mhasuru dzakasiyana.
- Maitiro ekuita squat yakakwana: aya ndiwo anowanzo zvikanganiso
Izvi ndizvo zvinoitika kana ukashandisa mabhendi ekupikisa paunenge uchiita squats
kugwinya
Iwo elastic mabhendi anogona kushandiswa nenzira dzakasiyana uye zvakare anosiyanisa kuramba, ndiko kuti, mune imwe chete yekuwedzera une akawanda sarudzo dzekuita maekisesaizi akasiyana uye kushanda mhasuru dzakasiyana.
Maitiro ekuita squat yakakwana: aya ndiwo anowanzo zvikanganiso
Kana paine yakagadzika fitness zvinhu izvo pasina mubvunzo bhendi rekupikisa. Kwete chete kuti haina huremu, haitore nzvimbo zvakare uye ndiyo yakakwana inopindirana kuwedzera maworkout edu nekuiisa pamakumbo akasiyana.
Uye kunyangwe ivo vachigona kushandiswa mune akasiyana maekisesaizi, kuvashandisa squat ndeimwe yeakanakisa sarudzo. Sara Álvarez, muvambi uye mugadziri weReto 48 methodology, anotsanangura kuti kuita squat yakakwana nemabhandi, kutanga pane zvese, unofanirwa kuziva kuti aripo. mavara akasiyana anotsanangura kusimba takatarisana nazvo, chimwe chinhu chinotsigira mudzidzisi wega Javier Panizo, uyo anovimbisa kuti ruvara rwerabha uye ukobvu hwayo hunoratidza chiyero chekuramba uye kuoma kwerabha: «Unofanira kutanga nerakareruka uye enda. kuwedzera kuoma kwayo zvishoma nezvishoma sezvaunovandudza maitiro ako uye simba remhasuru ».
Kana tasarudza, tinofanira kuiisa:
- Pamusoro pemabvi kana tichitanga. Nenzira iyi inogona kutibatsira kuita chinzvimbo nenzira kwayo uye nekupikisa kukuru.
- Pasi pemabvi kana tichida kushanda gluteus medius zvishoma.
"Kubva panzvimbo yekutanga, kutarisa zvakananga mberi uye tsoka paupamhi hwemapfudzi uye zvigunwe zvishoma kunze, tinoisa bhandi kumusoro kana pasi pemabvi, zvichienderana nechinangwa uye chiyero chekudzidzira," anodaro Sara Álvarez.
Ipapo unofanira kupfugama namabvi ako wotanga kudzika musana wako wakatwasuka, “sokunge takagara pachigaro chokufungidzira.” Isu tinodhonza glute kunze zvishoma, shandura mahudyu uye tiise mahudyu akatwasuka. Mabvi ako anofanira kunge ari pakona ye90 degree. "Elastic band ichatibatsira kuti tive nechokwadi chokuti mabvi haafambi mukati uye naizvozvo kurovedza muviri kuchanyanya kushanda", anodaro Sara Álvarez.
Mabhendi anobatsira
- Nekushandisa mabhandi elastic isu tinogara tichishanda mudumbu uye nekudzikamisa core, saka iwe unoshanda pachiyero panguva imwe chete.
- Iwo mabhendi elastic anogona kushandiswa nenzira dzakasiyana uye zvakare anosiyanisa kuramba, ndiko kuti, mune imwe chete yekuwedzera une akawanda sarudzo dzekushanda akasiyana maekisesaizi uye tsandanyama.
- Nemabhendi e-elastic unogona kutanga kuita mafambiro uye wozoshanda zvikamu zvakasiyana zvemuviri, zvakaita semuviri wepamusoro uye wepasi. Tinogonawo kuzvishandisa kuita kutambanudza.
- Hazvina kufanana nekudzidziswa nehuremu, sezvo ichi chinogara chiripo, bhandi rinowedzera kushorwa paunenge uchitambanudza.
Tinogona kushanda zvitima zviviri (pamusoro nepasi) mamwe maekisesaizi ndeaya:
Zvemuviri wepamusoro: kudzvanya pamafudzi, mutsara, bicep, tricep, chipfuva kana pectoral press, kusundira kumusoro nekupokana ...
Zvemuviri wezasi: glute kick, squat, deadlift, glute bhiriji, kufamba squat, bhasikoro ...
Mamwe maekisesaizi ebhendi
Quadruped nekureba kwekumusoro. Kutanga munzvimbo ine quadruped uye nemabhande erabha pasi pemakumbo ako, unza gumbo rako rekuruboshwe rakananga kumashure uye ritore panzvimbo yekutanga. Iwe unofanirwa kuita chiitiko ichi nemakumbo maviri, uchipa miniti imwe kune imwe neimwe yadzo. Mushure memasekonzi makumi matatu anochinja makumbo.
Band flex. Isu tichazviisa pachedu pasi takatarisa pasi munzvimbo yekuchinjika uye isu tichaisa elastic bhendi kana rubber mabhendi paruoko, paurefu hwakati wandei kupfuura mawoko.