Kushandisa imweresistance bandinogona kupa kukurudzira kwakakwana kune hudyu nemakumbo emakumbo.Ita kuti zvive nyore kwauri kuti uwedzere simba rezasi remakumbo uye zvinobudirira kuvandudza sprinting performance.Elastic band kudzidzisa makumbo nemaoko anogona kureva gumi anotevera mafambiro.Ngatidzidzei pamwe chete!
1. back lunge squat
Resistance banddzidzira "back lunge squat", imwe mugumo ichasungirirwa kune yakagadziriswa chinhu, imwe mugumo yakatenderedza chiuno.Chiito chisati chatanga, ita shuwa kuti bhandi rekupikisa riri munzvimbo yakatambanudzwa zvakanaka.Nenzira iyi, simba rinogona kuiswa pane gluteus medius.
2. Kusvetwa kwegumbo rimwe chete
"Iyo yegumbo rimwe-gumbo" inonyanya kukosha pakusimbisa gluteal muscle nekuvandudza simba remakumbo ezasi.Uye kudzivirira kwakawanda, kudzivirira kusaenzana kwesimba remhasuru pamativi ese emamiriro ezvinhu.Asi kazhinji nekuti kuomerwa kwacho kwanyanya, havazivi kuti votanga sei kudzidzira, uye varairidzi vazhinji havana kuzviteerera.
Panguva ino, unogona kushandisamabhandi ekupikisakupa rubatsiro uye kuderedza kuoma.Mumwe mugumo uchasungirirwa panzvimbo yakakwirira, maoko achabata mumwe mugumo.Pakutanga, unogona kupeta maoko ako achitenderedza mamwe mashoma ekutendeuka kuti uwane mabhenefiti erubatsiro rwakakura.Sezvo simba richiwedzera, ipapo zvishoma nezvishoma kuwedzera uye kuzorodza bhendi rekudzivirira.Kusvikira pakupedzisira kukwanisa kupedzisa pasina kubatsirwa.
3. gumbo kupeta - hudyu zambuko
Sanganisa gumbo curl uye hudyu bhiriji maekisesaizi kumutsa zvizere dorsal glutes uye hamstrings.Kudzidzira, sunga imwe mugumo weresistance bandkune chigadziko uye kuputira mumwe mugumo kumativi echidzitiro.Zvadaro zvishoma tambanudza bhendi rekudzivirira kubva kune anchor uye uigadzirire munzvimbo ye supine.
Kutanga, pfugama ibvi kuti upedze gumbo rimwe chete rakapeta.Wobva wawedzera mubatanidzwa wehudyu uye wosundira kumusoro kwehudyu kuti upedze zambuko rehudyu.Pakupedzisira, wedzera ibvi zvakare uye dzokorora chiito.
4. Kuwedzerwa kwegumbo reshure
Iyo "backward leg extension" kufamba kunogonawo kukurudzira nekusimbisa dorsal gluteus uye hamstrings, ari maviri makiyi ezasi emakumbo tsandanyama mapoka.
Suspend theresistance bandpanzvimbo yakakwirira, kukotamisa ibvi kumusoro, rutsoka rumwe pamusoro pekupikisa band posture yakagadzirira.Wobva wawedzera mabvi uye majoini ehudyu synchronously kurebesa uye kusundira bhendi rekudzivirira kure.Pazasi, mabvi uye majoini ehudyu anofanira kunge akawedzerwa zvakakwana.
Kutanga, pfugama ibvi kuti upedze gumbo rimwe chete rakapeta.Wobva wawedzera mubatanidzwa wehudyu uye wosundira kumusoro kwehudyu kuti upedze zambuko rehudyu.Pakupedzisira, wedzera ibvi zvakare uye dzokorora chiito.
5. Bulgarian kupatsanurwa-gumbo squat
Kushandisa dumbbells, barbells, uye mamwe masimbi akasununguka kudzidzira "Bulgarian split-leg squat", kazhinji kupikisa kwepasi ndiko kukuru.Nekusimuka, kushorwa kwakaderera zvishoma nezvishoma.
Izvo zvinopesana ndezvechokwadi kana uchidzidzira negumbo repamberi pakati peresistance banduye kubata mativi ose nemaoko maviri.Ichi chiito chine kupikisa kwakasimba kumusoro.Kana iwe uine mamiriro acho, iwe unogona zvakare kuedza kubata bhendi rekupikisa nemaoko maviri, uye dumbbells.
6. gumbo kusvetuka uye kuwedzera
Sezvatinoziva tese, "apparatus gumbo kuchinjika uye kuwedzera" rinoshandiswa kudzidzisa nekusimbisa quadriceps.Kana mabhendi ekupikisa achishandiswa, kune nzira mbiri dzekutevedzera zvakafanana, kana kutonyanya kuita zvakanaka.
Kutanga, sunga imwe mugumo webhandi rekudzivirira kune chigadziro uye imwe mugumo kumabvi.Simbisa pfungwa dzako pamabvi kushanduka uye kuwedzera panzvimbo.Wobva wanzwa kubatwa kwakanyanya kwequadriceps.Tevere, vhura maoko ako uye wodzvanya iyoresistance bandnemabvi ose akaiputira.Chengetedza muviri wako munzvimbo yakachinjika yekutsigira.Saka chinjisa ibvi, kutevedzera kuchinjika kwegumbo uye chiito chekuwedzera.
7. Datya muhudyu zambuko
Iyo "frog hip zambuko" haingogone kukurudzira kusimba kwehudyu asiwo kudzidzisa "hip yekunze kutenderera tsandanyama boka" yatakaregeredza.
Peta iyoresistance bandmu 2 madenderedzwa woiputira pamusoro pemabvi.Zvadaro gadzirira netsoka dzako dzichigunzva mumwe nemumwe uye mabvi atorwa.Pakusunda chiuno kusvika kumusoro, imbomira zvishoma.Chengeta mabvi ako akasundidzirwa kunze nesimba kuti asundire bhendi rekudzivirira.
8. Single-gumbo Romanian yakaoma kudhonza
Shandisa iyoresistance bandkudzidzira kudhonza kwegumbo rimwe chete Romanian.Zvakare, bata imwe mugumo panzvimbo uye ubate imwe mugumo nemaoko ako.Chenjerera kuti uwedzere zvizere mubatanidzwa wehudyu paapex uye kusundira kure kupikisa kunoitwa nebhendi.Kana muviri usina kugadzikana, rimwe gumbo rinogona kubatwa chigunwe kubatsira kuenzanisa.
9. Reverse gumbo kusimudza
Kumisa imwe mugumo weresistance bandpamusoro woputira mumwe mugumo kumativi echidzitiro.Kudzidzira muviri, kuwiriraniswa kupfugama ibvi, hudyu 2 majoini mahombe, bhendi rekupikisa richadhonzwa richidzokera pasi.Zvinoita sereverse gumbo rinosimudza.Nokudaro kukurudzira kusimbiswa kwese kwehudyu nemakumbo emakumbo.
10. Single-gumbo danho-kumusoro
Single gumbo nhanho sumo yechinyakare yekudzikisa kurovedza muviri mafambiro.Kuenzaniswa nemadumbbells anobatwa nemaoko, iworesistance bandinogona kunge iri panhongonya, kupikisa kwakanyanya kune tsandanyama.Inopa tsandanyama rudzi rwakasiyana rwekukurudzira kutsva!
Nguva yekutumira: Feb-17-2023