Kuenzaniswa nemidziyo yekudzidzira uremu yechinyakare, mabhandi ekupikisa haaremedze muviri nenzira imwechete.Resistance bands inoburitsa kushomeka kudiki kusvika yatambanudzwa.Iyo yakanyanya kutambanudza inoiswa, iyo yakakura kushorwa.Mazhinji maekisesaizi anoda kupokana nekukurumidza, saka kuti tibatanidze bhendi rekupokana mune maekisesaizi, isu tinofanirwa kuisa bhendi pakutambanudza, uye nekuchengetedza zvakatambanudzwa zvakanyanya sezvinobvira mukati mekufamba.Uyezve, kushorwa kunoshanduka kuburikidza nehuwandu hwakazara hwekufamba kwechiitwa - iyo yakanyanya kutambanudza iri mubhendi, iyo yakakwirira kuramba.
Range of Motion, Tempo uye Nguva Yekunetsekana
Nekuganhurirwa kwekuda kuchengetedza kutambanudza pabhendi kuti ibudise kuramba, huwandu hwekufamba kwemaekisesaizi anoitwa nebhendi rekudzivirira anozoshandurwa zvakare.Iyo yekupokana bhendi ichave iri padanho repamusoro panguva yekupera kwechikamu chepakati chekufamba chero kupi, nekudaro pakunyanya kushushikana / kuramba.
Kuti uwedzere kukurudzira kunopihwa nebhendi rekupokana, ita pulse reps kana bhendi iri pakureba kwayo / kuramba.Kuti ushandise iyi nzira yekudzidzisa, ita chikamu chemukati chekurovedza muviri seyakajairika, ita ¼ yechikamu chechikamu chekufamba wobva wanyatso kubvumirana zvakare, ndiko kupuruzira kumwe.rep.Izvi zvinogona zvakare kutariswa sechikamu chekudzokorora, sekudzokorora kwakazara kungave kuzere kwekufamba, yakazara concentric uye eccentric zvikamu zvekufamba.Ita 12 kusvika ku20 pulse kudzokorora kwemaseti matatu.
Nekuita kudzokorora nenzira iyi, tinogona kuve nechokwadi chekupikisa kwakanyanya kuiswa pamusumbu, nekudaro kukurudzira kwakanyanya.Imwe nzira iri nyore yekukurudzira mhasuru nenguva yakawanda pasi pekunetsekana ndeyekuita isometric inobata panhongonya yakatambanudzwa yebhendi panguva yekufamba.Kubata nzvimbo yepasi ye squat ndiyo muenzaniso wakakwana we isometric hold.Ita 5-10 yechipiri isometric bata pakudzokorora, kwe 3 seti ye12-20 kudzokorora.
Zorora/Sets/Reps
Nehuwandu hushoma hwekufamba, kukurudzira kwatinowana kubva muhuwandu hwekufamba kunoderera zvakanyanya.Kuti uchengetedze kusimba kwekurovedza muviri, ndinokurudzira kutora kuzorora kushoma, 0-45s pakati peseti, uye maekisesaizi, edza kuramba uchifamba, super-setting unilateral movements inzira yakanaka yekuita kuti muviri ufambe, paunenge uchiita 4 maekisesaizi. mu1 super-set.Ita 3-5 seti yeese maekiseti, 1-2 seti yekudziya, 3-4 seti inoshanda.
1. Gumbo Rimwechete Hip Thrust
Isa rutsoka rusina kushanda pakati pebhandi rekupikisa, bata mapeto maviri mumaoko ako.Dzorera uye uderedze blade yefudzi, dhonza bhandi kuti ugadzire kushushikana, sunda nepakati petsoka yegumbo rekushanda, bhendi richagadzira kuramba kwegumbo rekushanda.Wedzera hudyu yegumbo rekushanda nechibvumirano che glute uye hamstring, chengetedza torso yakaoma nekukwevera bellybutton kumusana.
2. Gumbo Rimwechete Deadlift
Dzvanya pakati pebhendi, svika pasi uye ubate bhendi.Kuvhara kwaunobata kutsoka yekushanda, kunowedzera kupikisa.Ita kudzokorora kuburikidza nechibvumirano che glute uye hamstring kuti imire.Chengetedza torso yakaoma, chengetedza mapendekete akadzokororwa uye akaora mwoyo mukati mekufamba.
3. Single Arm Yakabhenda pamusoro peRow
Tanga nekuisa tsoka mukati mechiuno, isa tsoka upamhi hwemapfudzi kana kuti yakafara zvishoma, hinge kubva muhudyu.Kuchengeta glute uye hamstrings zvakabatanidzwa, dzorera uye udzvinyirire fudzi refudzi uye fambisa gokora kumashure shure kwako kuti upedze mutsara.
4. Single Arm Cuban Press
Mira muchiuno chebhendi, dzosera uye udzvinyirire bendekete, wobva watenderedza ruoko rwako kumusoro kuti mapfumo akatarisana kumusoro, wobva wabaya denga kuti upedze rep.
5. Kuparadzanisa Squat
Mushure mekuisa rutsoka pakati pebhendi, svika pasi uye uite bilateral bicep curl, bata nzvimbo iyoyo nekudzosa uye kudzvinyirira scapula.Dzika uchipatsanura squat uchiita isometric bicep curl.Chinangwa chebicep curl ndechekugadzira kutambanudza mubhendi kuti ishandise kuramba kune kufamba.
Edza kusanganisira aya maekisesaizi mune yako inotevera yekumba Workout, 3 kusvika 5 seti, 12-20 kudzokorora kune yega yega kurovedza muviri, 0-45 masekondi kuzorora pakati pemaekisesaizi uye seti.
Nguva yekutumira: Jun-03-2019