Elastic mabhandi(inozivikanwawo semabhendi ekupikisa) chikamu chakakurumbira chekushandisa maekisesaizi mumakore achangopfuura.Iyo idiki uye inotakurika, haina kuganhurirwa nenzvimbo yenzvimbo.Inokubvumira kudzidzisa chero nguva, chero kupi.Iyi midziyo yekushandisa inoshamisa chaizvo uye yakakodzera kuve nayo.
01 Chiielastic bandskuita chiuno chako?
Vanhu vazhinji vane hanya zvakanyanya nezve kuumba glutes yavo, uye elastic band kudzidziswa inzira yakasarudzika uye inoshanda yekudzidzisa.
Magaro emunhu anosanganisira mhasuru nhatu, dzinoti gluteus maximus, gluteus medius, uye gluteus minimus.Iyo gluteus maximus ndeimwe yemamhasuru makuru mumuviri, uye inotsigira mamwe maviri mamhasuru emuhudyu nenzira dzakasiyana.
Kuburikidza nekudzidziswa kwebhendi elastic, unogona kunyatso kuvandudza matako epamusoro uye kugadzirisa mutsetse wehudyu.Mukuona kwekuona kunoratidzika makumbo marefu, uye chipfeko chakazara.
02 Elastic bandmaekisesaizi epamba
Pano kudzidzisa seti ye elastic band kumba kurovedza maitiro, yakanakira munhu wese kumba kurovedza muviri, kufara kurasikirwa kwemafuta.
Chikamu 1: Kudziya-up activation mafambiro
1. 90/90 hudyu activation
2. Reverse 90/90 hip activation
3. Unilateral frog plank - hudyu activation
Action points.
①Tsigira makumbo mana payoga mat, maoko-pane rimwe ibvi perpendicular pasi.Rimwe gumbo redivi rakananga, chanza chetsoka chiri pedyo nepasi, zvigunwe zvakatarisa mberi.
②Chengetedza muviri wako wepamusoro wakatwasuka, wofemesa, uye ugare kumashure, chiuno chako chakagara kuseri kwetsoka dzako.
③ mukati mehudyu kutambanudza kunzwa, kufema zvishoma nezvishoma, uye dzorera kunzvimbo yekutanga.
4. Zvipembenene zvakafa - core activation
5. Supine back bridge - core activation
Chikamu 2: Simba rekudzidzisa mafambiro
1. Side akarara clam style kuvhura uye kuvhara
Action points.
① theelastic bandinogadziriswa muzvidya zvemakumbo, tsigiro yemativi, chifuva, uye dumbu, makumbo akapfugama mabvi pamwe chete, uye gumbo rezasi rinotsigira pasi.
② Chengetedza muviri wakagadzikana, chengetedza nzvimbo yetsoka isingazununguki, gluteus medius muscle simba.Zvadaro tyaira rutivi rwepamusoro rwebvi kudivi rekusimudza kwepamusoro.
③ chiito pamusoro pekumbomira kwenguva pfupi, inzwa kudhonzwa kwegluteus medius, wobva wanyatso kudzora kumhanya, zvishoma nezvishoma kudzoreredza.
2. kupfugama kumira elastic band rear leg lift
Action points.
① gadzirisa iyoelastic bandmuzvidya, kukotama, maoko pasi pemapfudzi kutsigira muviri, magokora zvishoma akakotama, musana wakatwasuka, musimboti wakasimbiswa, makumbo akabhenda ibvi richipfugama.
② Chengetedza muviri wakatsiga, chengetedza musimboti wakatsiga, uye gluteus maximus tsandanyama kutyaira gumbo repamusoro kumusana, uye simudza wakananga kusvika pakakwirira.
③ Cherechedza kuti mukati mekuita, kuwedzera kune gumbo rinoshanda, edza kuchengetedza muviri wose wakagadziriswa.
3. Elastic band kupfugama parutivi gumbo simudza
Action points.
① Pfugama payoga mat, gadzirisa iyoelastic bandpazvidya zvemakumbo ose, kotama, uye tsigira muviri nemaoko pasi pemapfudzi.Uye pfugama kune rimwe gumbo nemabvi akakotama, rimwe gumbo nemabvi akakotama uye gumbo rinotsigira pamwechete.
② gluteus medius muscle simba kutyaira gumbo rinoshanda kuti rirambe rakakotamisa ibvi kudivi uye kusimudza kune yavo yakakura, iyo yepamusoro yekumbomira kwenguva pfupi, chibvumirano che gluteus medius, uye wozodzosera zvishoma nezvishoma kunzvimbo yekutanga yechiito.
③ chiito chemuviri wese kuchengetedza kugadzikana, kuwedzera kune gumbo rinoshanda, edza kuita dzimwe nhengo dzemuviri dzakagadziriswa.
4. Elastic band hudyu zambuko
Action points.
① Rara nemusana pako payoga mat, gadzirisa elastic band pazvidya zvemakumbo ako, tsigira muviri wako nemusana nemusoro, rembedza chiuno chako pasi, patsanura makumbo ako akaenzana nehupamhi semapfudzi ako, tsika pasi. netsoka dzako, woisa maoko ako kumativi ose emuviri wako.
② Chengetedza muviri wakagadzikana, simbisa mahudyu, uye simudza kumusoro kusvikira muviri wepamusoro uri mundege imwechete sezvidya.
③ imbomira kumusoro, kondira gluteus maximus, wobva wadzvanya pahudyu kuti udzorere.Ngwarira kudzorera kana mahudyu asingagari pamateti, kuchengetedza mhasuru dzehudyu pasi pekunetsekana nguva dzose.
Chikamu 3: Cardiorespiratory endurance kudzidzisa mafambiro
Zvinokosha zvekuita.
①Chengeta iyoelastic bandflat uye isina kusungwa, yakamira pamusoro pebvi.
②Benda chiuno chako, pfugama mabvi ako, hafu squat, sendamira mberi zvishoma, simbisa musimboti wako, uye chengeta tsoka dzako zvakananga pasi pemapfudzi ako.Uye zunza maoko ako nekukurumidza, uchichinjana pakati pekuruboshwe nekurudyi.
③Cherechedza kuchengeta chiuno chako chakatsiga, uye usabate mweya wako panguva yekudzidzira.
Nguva yekutumira: Mar-07-2023