Baninzi abantu abafuna ukungena kwimilo ngaphandle kwento yokuba umsebenzi okanye isantya sabo sobomi singabaniki ixesha elaneleyo lokujoyina umthambo. Ukuzilolonga ekhaya kufuna amandla amaninzi ukuze uzingise kwaye ufumane iziphumo. Ukwenza umthambo ekhaya usebenze ngakumbi sikulethela uthotho lwe ukwenza umthambo ngeebhendi zelastiki.
Iibhanti ze-elastic ziya kukunceda ukuba wenze uxhathiso kwaye wandise iziphumo zomthambo. Ukuba ufuna ukwazi zonke izibonelelo kunye nokuba loluphi uhlobo lokuzilolonga kwebhendi elunge kakhulu kuwe, kuya kufuneka uqhubeke ufunda.
Zilolonge ekhaya
Okokuqala, kuya kufuneka uyazi ukuba, nokuba wenza imithambo ekhaya, eyona nto ilungileyo kukuya ejimini okanye udlale imidlalo ezitalatweni. Kusempilweni ukuphefumlela ngaphandle kunangaphandle. Nangona kunjalo, kukho abantu ngenxa yokungabikho kwexesha okanye isantya esikhawulezayo sobomi awunakho ukuphulukana nayo kwindawo yokuzivocavoca.
Iibhanti ze-elastic zilungele ukubonelela ngokuchasene kunye nokusebenzisa izihlunu. Enkosi kubo ungasebenza amaqela ahlukeneyo emisipha kwaye ufezekise i-toning yemisipha ekholisa iliso kakhulu. Kukho iintlobo ezahlukeneyo zebhande. Kukho ne Ubulukhuni obuthambileyo babaqalayo kwaye kunzima ukuqhubela phambili.Kunzima ukuqhubela phambili.
Njengoko uqala ukwenza amandla okanye ukumelana nokuzilolonga kunye nexesha lihamba, uyawuqonda umzimba wakho isebenza ngakumbi kwaye iqala ukuphucula amandla ayo. Unokuba nobunzima obungaphezulu, udinwe kancinci, uhlala ixesha elide uzilolonga kwaye, ekugqibeleni, uziva usempilweni. Ke ngoko, ukuqhubela phambili ekusebenziseni imitya ye-elastic kuyimfuneko ukuba sifuna ukuqhubeka nokufumana iziphumo, kungenjalo, siya kuma.
Iibhanti ze-elastic kunye noqeqesho
Ngethamsanqa, ukwenza umthambo ngeebhendi zelastiki kufuna uqeqesho oluncinci. Iyafikeleleka kwaye izixhobo ezingabizi kakhulu ezinokuthengwa nangubani na.
Phakathi kwezibonelelo esizifumanayo xa sisebenzisa iibhendi zelastic ukwenza umthambo Sifumana i-toning ye-muscle efanelekileyo, ngokuthe ngcembe ukwandisa umthwalo kwiimisipha kunye nokwanda kwamandla.
Kwakhona, nje ukuba ube neebhendi zakho zokomelela komzimba ungaya naphi na ngaphandle ukonwabele umdlalo. Ukuzivocavoca kwebhendi ye-elastic isebenza ngokufanelekileyo kwaye inokusebenza njengenkqubo yokuvuselela. Ziye zasetyenziswa kwiimeko ezininzi ukuba zisebenze kakhulu kwi-toning ye-muscle kwaye njengoncedo ekulahlekelweni kwekhalori ngokutshisa amafutha.
Ezinye izilumkiso
Njengakuyo yonke into, kukho izinto ezingalunganga kunye nezilumkiso ekufuneka uzithathele ingqalelo ukuba uza kuzisebenzisa ezi band ngokwenza imithambo. Ukuxhathisa kuyanda njengoko uqhubeka ngokwenza umthambo. Oku kwenza ukuba inqanaba lokumelana lingazinzisi kulo lonke umthambo. Njengoko usondela esiphelweni sentshukumo nganye, ufumana indawo apho ukuxhathisa kukhulu kakhulu. Oku kufuneka kuthathelwe ingqalelo ukuthintela uhlobo oluthile lokwenzakala. Imisipha yethu yomelele ngokuxhathisa ixesha elide ngeli xesha, kodwa ngokufikelela apho ngaphandle kokudinwa. Siza kuqonda ukuba amandla ethu ayakhula xa kubiza imali encinci ukufikelela kwindawo yokuchasana kakhulu kwaye singayenza inani elikhulu lamaxesha.
Ezi zinto Basesichengeni kakhulu kwaye bathambekele ekuqhekekeni nasekuqhekekeni ngokuhamba kwexesha. Ngenxa yoko, banokubetha xa besahlula okanye babetha kwaye babangele amanxeba abuhlungu. Ngaphambi kokuzisebenzisa, qiniseka ukuba akukho zintanda zibonakalayo, nokuba zincinci kakhulu.
Ukuzivocavoca isisu ngeebhendi zelastiki
Isiqhelo sigxile ekusebenzeni izihlunu zesisu. Ii-crunches zisebenza kwi-abs yakho ephezulu kunye nezantsi. Abo banokongezwa kwento ekujolise kuyo ekusebenzeni kwii-oblique zakho.
Kubalulekile ukufikelela kwinani eliphezulu lokuphindaphinda ukudibanisa i-abs kunye nokusebenza ngokufanelekileyo.
Isiqhelo siquka:
- Shwabanisa ngamabhanti e-elastic 2 × 25
- Ukujija Shwabanisa 2 × 20
- Ujikelezo lomzimba 1 × 25
Ukuzivocavoca kwebhendi ye-elastic yomqolo kunye namagxa
Umva sisihlunu esikhulu kwaye i-engorgement yayo kunzima ukufikelela kuyo. Nangona kunjalo, ngamabhanti e-elastic anokufezekiswa. Ukwenza olu hlobo lokuzilolonga sifuna indawo apho sinokuthi sibambe khona ii-elastic band.
Ukuziqhelanisa nokuhamba ngeenqanawa kunceda ukusebenza kweelats zakho eziphezulu ngelixa utsala usebenze iilati zakho ezisezantsi. Unokuphinda usebenze umva ongezantsi ukuze ungabi nengozi ngenxa yelumbago xa uthwele ubunzima.
Ngeebhendi zelastiki awuyi kuba nakho ukufumana ubunzima bemisipha (ikhonkco) (ukuba yinjongo yakho leyo), kodwa uya kuba nakho ukufumana ithoni yemisipha, ukomelela kunye nokumelana.
Ukuzivocavoca ngasemva zezi:
- Umqolo omnye wengalo 3 × 12
- Indawo yamapulangwe ebubini 3 × 14
- I-3 × 10 yokuvula ngasemva
- 3 × 10 ii-hyperextensions
Kwigxalaba sifumana iintlobo ezimbini zokuzilolonga: iinqwelomoya kunye noshicilelo. Iinqwelomoya zangaphambili kunye noxinzelelo cofa uncedo lwangaphambili kunye nolwelinye icala kunye nelingasemva kwiindonga zangaphandle nangasemva.
Inkqubo iya kubonakala ngathi:
- Iinqwelomoya zangaphambili 3 × 10
- Iinqwelomoya ezisecaleni 3 × 10
- Iinqwelomoya ezizayo kamva 3 × 12
- 4 × 10 cinezela
Ukuzivocavoca kwe-band band kwesifuba, umlenze kunye neengalo
Ukuphelisa isiqhelo, kuya kufuneka wongeze izihlunu zobuhle. Kwindlela yesiqhelo yesifuba sinokwenza imithambo yokushicilela, yenqabile kwaye ithambekele ekucinezeleni ukuze isebenze isifuba sonke kunye nokuvula ukuze sikhule ukusuka embindini.
Isiqhelo sesi:
- 3 × 12 cinezela
- Yehla ukucofa 3 × 12
- Umxholo wokucinezela u-3 × 12
- 3 × 8 ukuvula
Ngokubhekisele kwimilenze, amabhanti e-elastic afanelekile ekusebenzeni i-quadriceps. Ama-squats anceda ekusebenziseni i-glutes kunye ne-quads, ukwandiswa kwemilenze kujolise kwii-quads, kunye nokuthimba kujolise kwimisipha.
Le yimithambo yemilenze:
- Iikwere 3 × 15
- Ukwandiswa kwemilenze 3 × 12
- Ukuthimba 3 × 20
Okokugqibela, ukuthambisa iingalo sifumana imithambo ye-biceps kunye ne-triceps. Singasebenza noonodoli.
Ukuzivocavoca zezi:
- I-Bicep Curl 3 × 12
- Ukutsalwa kweetriki 3x10
- I-3 × 15 curls yesihlahla
Ndiyathemba ukuba ngale mithambo unokuthambisa umzimba wakho kwaye ubume kakuhle. Ukungabinalo ixesha lokuya ejimini akunakuba sisizathu sokungazilolongi.