Kana zvasvika pakusimba, chinhu chekutanga chinouya mupfungwa dzevazhinji vanobatana kudzidzisa iyo abs, pectoral tsandanyama nemaoko, uye dzimwe nhengo dzemuviri.Kudzidzira muviri kwakadzika hakumboratidziki kunge ruzhinji rwevanhu vane hanya nezvezvirongwa zvemuviri, asi kurovedza muviri kwakaderera hakuna kukosha.
Zvechokwadi, kurovedza muviri kwakaderera kunokosha zvikuru!Kushanda, iyo yakaderera migumo inotsigira uye inobatanidzwa mumitambo yakawanda yemuviri.Izvo hazvisi zvishoma zvakakosha kudarika zvigaro zvepamusoro uye trunk.Nepameso, iyo "yakasimba kumusoro uye isina kusimba yakadzika" muviri haumbotadzi kusangana neiyo "yakanaka" chiyero.Saka, kazhinji, furatira shamwari dzepasi-yekudzidzira muviri, inguva yekudzidzira kufamba kwepasi-muviri kudzidzisa!
Nhasi tichataura nezve kushandiswa kwemabhandi ekupikisazvemaekisesaizi emakumbo.
Resistance band gumbo rinosimudza
Nhanganyaya.
1. Kugara, zviri nani kurega muviri wepamusoro uchirereka.Knot theresistance bandkumativi echiuno chako uye uise imwe mugumo webhandi rekudzivirira pakati petsoka dzako.
2. Sunda makumbo ako pamwe chete uye sunda tsoka dzako kunze pamberi pako.Pamusoro pepamusoro usakiya mabvi akabatanidzwa, chengetedza ibvi zvishoma.
3. Dzora bhandi rekudzivirira uye zvishoma nezvishoma udzorere gumbo, kuchengetedza ibvi pedyo nechipfuva sezvinobvira.Dzokorora kufamba.
Attention.
1. Kufamba uku kunonyanya kudivi repamberi rehudyu, kazhinji rine simba rakakura.Naizvozvo, unogona kusarudza aresistance bandnehuremu hwepamusoro.
2. Usarega gumbo richiruramisa mushure mekuputika kwegumbo.Nokuti kana mabvi akabatanidzwa akawedzerwa zvakakwana, mabvi akabatanidzwa achatakura zvakanyanya kudzvinyirira.Kune rumwe rutivi, hazvina kunaka kune majoini, kune rumwe rutivi, hazviiti kubudirira kwekushandisa makumbo.
3. Iyo elastic band iri pasi petsoka inofanira kunamatira zvakanaka, kudzivirira kudonha.
Resistance bandlateral shift
Nhanganyaya.
1. tsoka dzakamira pakati pe elastic band, maoko akabata magumo e-elastic band, gadzirisa kune zvakakodzera kupikisa nzvimbo.
2. Half squat kana zvishoma zvishoma, mabvi uye zvigunwe nenzira imwechete, uye chengetedza musana wako wakarurama.Tora nhanho kuenda kune rimwe divi, wozodzokera kumashure.
Attention.
1. Squat nemabvi ako akatarisa kudivi rezvigunwe zvako.Usakwenya kana kurega mabvi ako achipfuura nepamusoro pezvigunwe zvako.
2. Paunenge uchitsika nedivi, unoda kuti makumbo ako ave akasimba uchityaira tsoka dzako kunze.Pane simba retsoka.
Resistance bandgumbo rakananga kudhonza
Nhanganyaya.
1. tsoka dzakaparadzana uye hupamhi hwakafanana sehudyu, zvigunwe zvishoma kunze.Tsoka pane elastic band, yakagadziriswa kumativi ose maviri.Gadzirisa nzvimbo yetsoka kusvika kune yakakodzera yekudzivirira.
2. Bend over, the top body in a straight line.Mhuru dzakati dzungu sezvinobvira pasi, mabvi akakotama zvishoma.
3. Bata pakati pebhandi rekupikisa nemaoko maviri, chiuno chepamusoro.Fambisa maoko ako uyeresistance bandkumusoro nechemberi kwemhuru dzako uye rega muviri wako umire wakatwasuka.Usakiya mabvi ako wakamira wakatwasuka.
4. Inzwa simba rekuita kwe hamstrings kumashure kwehudyu mukati mekufamba.
Attention.
1. kazhinji mabasa edu akajairika anonyanya kushandisa rutivi rwemberi rwegumbo simba rakawanda.Uye gumbo rakatwasuka rakaomarara ibasa rakanaka kwazvo rekuita muviri posterior cheni tsandanyama chiito.Uye iyo hamstrings ine zvakakwirira zvinodikanwa zvekusimba uye kuchinjika.Inogonawo kupa maitiro akanaka ekurovedza muviri.
2. kudhonza kwegumbo rakarurama kunonyanya kuoma kuita chiito.Chiito chese chinofanira kuchengetedza musana munzvimbo isina kwayakarerekera.Musoro, mutsipa, uye kumashure zvinofanirwa kugadzirwa zvakazara zve dips uye jerks.Mabvi akabatanidzwa haafaniri kuvharwa mukati mese.Ndiko kuti, ibvi harifanire kunge rakanyatsotwasuka, uye mabvi akabatanidzwa anofanirwa kungochinjika zvishoma pane zvakanyanya.
3. Simba rinogadzirwa kumakumbo, asiwo kunzwa kufamba kwehudyu.Inzwa kumberi kwehudyu paunosimuka, uye nechekumashure kumusoro kwehudyu paunokotama.
Kudzidzira gumbo uchishandisamabhandi ekupikisainogona kunyanya kushandisa kupikisa kwakakura, uye kurovedza kwemakumbo kunoda kuti kuve nekushanduka kwakanaka, kufamba kwehudyu yekubatana mumakumbo akawanda emakumbo kunodiwa kutarisa.Nokudaro, paunenge uchiita maekisesaizi emakumbo, akapindirana nemakumbo ekugadzirisa maitiro, kureva, kuburikidza nekutambanudza kwezuva nezuva kuti uwane.
Nguva yekutumira: Jan-19-2023