Pane nzira dzakawanda dzemaekisesaizi.Kumhanya uye gymnasium isarudzo dzakanaka.Nhasi tichataura nezve mashandisiro e latex tube band kuita maekisesaizi.Matanho chaiwo ndeaya anotevera:
1. Maoko ose ari maviri akakwirira latex tube band bend, kufamba uku kunokubvumira kuita kupfugama uchisimudza ruoko, kuitira kuti mhasuru dzako dzebrachial dziwane kurovedza muviri kunobudirira.Mamiriro ekutanga: sungirira mabatiro maviri pamucheto wakakwirira kumativi ose maviri, mira pakati, bata imwe pulley neruoko rumwe norumwe, muchanza kumusoro, maoko anosvika kumativi ose epulley uye akaenzana pasi.Chiito: kotamisa magokora, dhonza zvibato kumativi maviri kumusoro wako mukufamba kwakatsetseka, chengetedza maoko epamusoro akadzikama, uye zvanza kumusoro;apo biceps chibvumirano kusvika pakakwirira, edza kudhonza kusvika pakati.Zvadaro zvishoma nezvishoma dzokera kunzvimbo yekutanga.Wedzera: iwe unogona zvakare kuisa 90 dhigirii yakatwasuka chair pakati pemapulleys maviri kuti upedze chiitwa munzvimbo yekugara.
2. Maoko akamira latex chubhu bhendi achikotama, iyi ndiyo inonyanya kubhenda kufamba, asiwo nzira inoshanda kwazvo yekurovedza muviri.Zviri nyore kwazvo kugadzirisa uremu hwehuturu nesimbi bhoti pane kugadzirisa uremu hwebarbell kana dumbbell nguva dzose.Izvi zvinogona kuchengetedza nguva yenguva uye kuita kuti chiitwa chiwedzere uye chinoshanda.Nzvimbo yekutanga: sarudza bhaa yepakati nepakati yakatwasuka, zviri nani iyo mhando inogona kutenderedzwa, yakarembera pane yakaderera yekudhonza pulley.Mira wakatarisana nepulley nemabvi akakotama zvishoma uye kudzikisa musana wakakotama zvishoma.Bata bhara rakachinjika nemaoko emaoko maviri kumusoro, uye chinhambwe chekubata chakaenzana nehupamhi hwebendekete.
3. Kumira rumwe ruoko latex tube band bend, rimwe ruoko kurovedza muviri kunogona kuita kuti mugumisiro uwedzere kukoshesa, panguva imwechete inogona kukupawo mukana wekushandisa kufamba kwemichindwe (muchindwe mukati kusvika kumichindwe kumusoro), kunyatsokurudzira biceps brachii.Kutanga chinzvimbo: sungirira kamwechete kudhonza mubato pane yakaderera pulley.Svika kumberi neruoko rumwe uye ubate mubato, uchitsamira zvishoma kudivi reaxis, kuitira kuti ruoko rwaunoda kurovedza ruve pedyo neanorovera.Chiito: bhenda mubatanidzwa wegokora (chengeta bendekete rakatsiga), dhonza mubato uye shandura chiuno zvakanaka;pakukwevera pakakwirira, chanza chiri mudenga.Wobva wadzokera kunzvimbo yekutanga.Maoko maviri aya anochinjana.
4. Chengetedza kushungurudzika kwemisungo pamagumo, izvo zvisingakwanisi mukusununguka kusimudza uremu.Kutanga nzvimbo: isa armrest pamberi pe latex tube band, kuitira kuti paunogara pachitsiko, iwe uchatarisana nelatex tube band.Turika bhaa rakatwasuka kana rakakombama rine sleeve inotenderedzwa pane yakaderera pulley.Isa ruoko rwepamusoro pamukushion wearmrest.Chiito: chengeta maoko ako ekumusoro nemagokora zvakadzikama, kotamisa maoko ako uye simudza bhara kusvika pakakwirira.Imbomira panzvimbo yepamusoro kwekanguva, wozodzikisa zvishoma nezvishoma bar kusvika panzvimbo yekutanga.
5. Ichi chisina kujairika asi chinoshanda zvakanyanya kufamba chinogona kuita kuti musana wako wepasi uve wakasununguka.Panguva imwecheteyo, inogona kukubatsira kuti udzivise kukanganisa kwekushandisa simba nekukurumidza uye kuzungunuka kwemuviri, uye kuita kuti mamhasuru egokora atambire zvakanyanya.Nzvimbo yekutanga: isa bhenji perpendicular kune thruster, uye sungirira bhari pfupi (zvichida nejasi rinotenderera) pane yakakwira pulley.Rara nemanhede pabhenji nemusoro uri padyo neanorovera.Tambanudza maoko ako akatarisa kumuviri wako uye bata bhari nemaoko maviri zvakafara seruoko rumwe.Chiito: chengetedza ruoko rwako rwepamusoro, kotamisa gokora rako zvinyoro nyoro, uye dhonza danda kuhuma yako.Kana iyo biceps inobvumirana kusvika pakakwirira, ichiri kudonhedzera pasi sezvinobvira, uye zvishoma nezvishoma kudzokera kunzvimbo yekutanga.
6. Supine latex tube band bend, mumutambo uyu, zvakaoma kushandisa zvimwe zvikamu zvekufamba kune mukana.Iwe unogona kuedza kushandura kureba kwekubata kuti uwane yakanakisa mhedzisiro.Nzvimbo yekutanga: sarudza bhari yepakati yakareba yakatwasuka (zvichida nejasi rinotenderera) uye uirembedze pane yakaderera pulley.Rara nemanhede ako nemaoko akatwasuka, maoko ari pabhara, mabvi akakotama, tsoka dziri pachigadziko cheanorovera.Isa maoko ako pazvidya zvako, zvanza kumusoro, uye tambo dzinopfuura pakati pemakumbo ako (asi usavabata).Chiito: chengeta maoko ako epamusoro pamativi ese emuviri wako, chengeta mapendekete ako padyo nepasi, kotamisa magokora ako, uye dhonza simbi kusvika pamusoro pemapfudzi ako nechisimba chebiceps.Chengetedza musana wako wakakotama zvakasununguka paunenge uchidzokera kunzvimbo yekutanga.
Nguva yekutumira: Kubvumbi-20-2021