Resistance bandchinhu chakanaka, chakawanda chekushandisa, chiri nyore kutakura, chakachipa, chisingaganhurwe nenzvimbo.Zvinogona kutaurwa kuti harisi iro hunhu hukuru hwekudzidziswa kwesimba, asi rinofanira kunge riri basa rinokosha rekutsigira.Mazhinji ekudzivisa kudzidzisa midziyo, simba rinowanzogadziriswa, gwara racho zvakare rakamira pasi.Resistance mabhendi anosiyana elasticity, simba uye simba kutungamira.Kwete zvakawanda zvekutaura, zvakananga kune iyo pfungwa, tarisa kubhandi rekupikisa chii chinobatsira.
1. Self-elasticity somutoro
Kana iri mutoro wekutanga, simba remhasuru rinoshanduka mukati mehuwandu hwekufamba (ROM), zvichienderana nenzvimbo yekubatana / kona.Kuremerwa-kureba hukama ndeye curvilinear, zvinoreva kuti kure kure bhendi rinodhonzwa, ndiko kukura kwekupikisa kunoshandiswa.Kupokana kwakanyanya kana kumusoro kwemhasuru kwabatwa.
Mienzaniso: bhendi rekurwisa rakaremerwa masunda-ups, bhendi rekurwisa kusunda-kumusoro, bhendi rekudzivirira kudhonzera, bhendi rekudzivirira pamusoro squats, bhendi rekurwisa kukwasva, bhendi rekudzivirira-misoro miviri yakamonereka, bhendi rekudzivirira ine misoro mitatu mitsipa.
Chirevo: bhendi rekupikisa pamwe nerutsigiro rweplate yakaoma, 33resistance bandmafambiro ekugadzira "hapana nzvimbo yakafa" fudzi
2. kushandiswa kwe elastic load kuderedza / rubatsiro
Resistance bandszvakagadzirirwa kubatsira vatambi kuita mamwe mafambiro kana maROM asingakwanisi kuitwa nehuremu hwemuviri.
Semuenzaniso, kana imwe-gumbo squat isingagoni kuitwa, bhandi rekupikisa rinogona kudhonzwa.Semuenzaniso, kukwasva marwadzo ekudzokera shure, unogona kusunga bhandi rekudzivirira pachiuno, bhandi rekudzivirira rinogona kuderedza kudzvinyirira kumusana.
3. kurodha paunenge uchiita kurovedza simba
Inowanzo shandiswa barbell uye dumbbell yakakura simba rekudzidzisa.Kana iyo yakaderera kuguma isometric contraction, kushorwa kuri kudiki, nyore kukunda inonamira poindi, sezvo chiito amplitude inowedzera, mutoro unowedzera, iyo yepamusoro isometric contraction inogona kusvika pakusimba kwesimba.
Semuenzaniso: resistance band barbell hard pull, resistance band barbell bench press.
Reference: resistance band kettlebell goblet squat
4. pakuita simba rekudzikisa mutoro
Inoenderana nematatu, kana uchitakura, iyo elasticity iri pasi.Uye pakuderedza mutoro, elasticity inokwira.Izvo zvakafanana ndezvekubatsira mafambiro ekukunda inonamira poindi uye kuita basa rekudzivirira.
5. kubatana kusunungurwa / kudhonza / kubatsira kutambanudza
Elastic tension inobatsira kuparadzanisa musoro wejoint joint fossa, nekudaro kuwedzera kupedzisa ROM kana kupfuura dzimwe nzvimbo dzinorwadza.Inogona kuvandudza kufamba kwemajoini, kuderedza kunamatira kwemhasuru, uye kuderedza kusungwa kwetsinga.
Mienzaniso: kusunungurwa kwehudyu, kudhonza pafudzi / lumbar spine, kubatsira kutambanudza kwequadriceps
Reference: 8 hip kusunungura mafambiro (kuvandudza kufamba)
6. anti-kutenderera / lateral flexion kudzidzisa
Kwete chete iwe unogona kuramba kutenderera, asiwo trunk lateral flexion, flexion uye kuwedzera.
Referenceresistance bandakafa bug exercises (core stabilization uye activation), 20+ kuramba bhendi kudzidzisa mafambiro, anti-kutenderera, anti-sideflexion, anti-flexion.
7.Kuita sechinhu chisina kugadzikana
Yakawanda isina kugadzikana interface pane kumiswa, mukuwedzera kutarisana nekusagadzikana kwepamberi uye kumashure kwekumiswa, asi zvakare inoda kutarisana neiyo elasticity yekukwira uye pasi kusagadzikana.
A resistance bandnzvimbo yekudzidzira nzvimbo (ine iliopsoas muscle)
8.overdrive kudzidziswa (pre-plus yakaoma)
Pre-plus yakaoma nzira semuenzaniso, kuramba bhendi rakaremerwa squat kusvetuka, iyo nguva yekukwenya kumusoro kuti usunungure bhendi rekupokana, nekuti kumberi kwemhasuru yekutora, kwakawedzera kureba kwekusvetuka mushure mekusunungurwa.
Deredzai nzira yekuomerwa semuenzaniso, resistance band decompression loaded jumps, resistance band decompression yakatakura push-ups.
Kuitwa kwekupedzisira kweboka reFrench mutsauko ndiyo nzira iyi.
9. Kudzidzira kururamisa
"Reactive neuromuscular training" (RNT) chiito chekugadzirisa chinoshandiswa kukurudzira mhinduro kana reflex, zvichiwedzera kuwedzera kushanduka kwayo uye kugadzikana.Uye nzira ndeyekuwedzeredza kukanganisa kwepakutanga nekushandisa kuramba, kuitira kuti maonero emuviri anyatsoziva kukura kwekukanganisa.Mumuviri kudzikamisa uye kushandura mhinduro kwayo, bvisa maitiro asina kunaka ekutanga, nzira iyi inozivikanwawo se "reverse psychology".
10. kuramba kufamba
Inogonaresistance bandyakatakura kuenda mberi ichimhanya, inogona kutsvedza, inogona zvakare kuramba kusvetukira kumberi, kusvetuka mudenga zvichingodaro.
Nguva yekutumira: Zvita-30-2022