Uchishandisa bhandi elastic kudzidzisa muviri wese uye kusimbisa mhasuru, iwo mameseji uye seti zvakarongwa, saka iwe unogona kuzviita zvine mwero.
Resistance bandkudzidzisa kugadzikana kwemakumbo ezasi
Wedzera unilateral yezasi yekudzora mitezo paunenge uchikurudzira musoro wepakati we quadriceps.
Gadzirisa bhandi rekumanikidza kudivi rako rekurudyi, isa mutsara pamberi pako, tora lunge chimiro negumbo rekuruboshwe pamberi, chengetedza torso yakati twasa uye uremu hwemuviri pamutsara wakatwasuka wepakati pechidya chepamberi.Mutsara wepakati wetorso wendege yekuenda mberi kana kumusoro, kuve nechokwadi chekuti chidzitiro, ibvi uye hudyu zvinoramba zviri munzvimbo isina kwayakarerekera mukati mekuita.Izvi zvinogona kudzokororwa katanhatu pamaseti matatu.
Resistance band hipinomutsa
Isa bhandi rekudzivirira kumativi ose emakumbo, pfugama mabvi uye chiuno munzvimbo yakarara, dhonza bhanhire kune anterior hip area, uye ita nyore hip-up exercise.Paunosimuka, zvidya zvako nemhuru zvichange zviri pedyo nemadhigirii makumi mapfumbamwe, uye iwe unogona kudzokorora kagumi kwemaseti matatu.
Resistance bandback stirrups
Wedzera gluteus maximus control.Bandi rekudzivirira richagadziriswa kusvika pakukwirira kwedumbu diki, rutsoka rwemberi pane bhendi rekupikisa kuita hudyu simba rekudzokera kumashure planking chiito, kunzwa kubatanidzwa kwehudyu, iyo nzira yese kuona kuti chiuno, ibvi, chitsiko mukati. ndege, ita kana musimboti wakaomeswa kudzivirira pelvis mberi lumbar muripo.Inogona kudzokororwa kagumi katatu mapoka.
Resistance bandgakanje kufamba
Wedzera hip abductor tsandanyama boka kutonga uye kuderedza mukati mabvi buckling.
Nzvimbo aresistance bandkumativi ehudyu, putira mufananidzo wechisere kumberi kwezvitsitsinho, uye famba uchienda necheparutivi, uchiita chokwadi chekugadzirisa kona yehudyu flexion uye pombi yehuremu hwemuviri pakati pezvitsitsinho zviviri.Paunenge uchifamba necheparutivi, mubatanidzwa wehudyu unotyaira ibvi nechiziso uye kunze kwehudyu kuti utore musimba.Unogona kuedza nhanho makumi maviri uye nzendo mbiri dzekutenderera.
Resistance bandmusoro wepakati quadriceps
End kona ibvi rekudzora kurovedza muviri kuti uite iyo medial musoro weiyo quadriceps.Iyo yekupikisa bhendi inobatwa papopliteal kureba kwekupedzisira-ekona ibvi rekuwedzera kudzora uye kuputika kweiyo medial quadriceps musoro.Izvi zvinogona kudzokororwa kagumi pamaseti matatu.
Nguva yekutumira: Kubvumbi-14-2023