Rally Tube Squat
Paunenge uchiita self-weighted squats, kushandisa tension tube kuchawedzera kuoma kwekumira.Tinofanira kuchengetedza nzvimbo yakatwasuka apo tichirwisa kuramba.Iwe unogona kutambanudza makumbo ako zvakafara kure kana kushandisa aTension tubenekuwedzera kupikisa kuwedzera kushorwa.
Nzira yekurovedza muviri
1. Tambanudza tsoka dzako paupamhi hwemapfudzi uye tsikira pachubhu yetension.
2. Dhonza mubato weTension tubekusvika pamusoro pefudzi.Palms mberi (iyo tension chubhu inofanira kunge iri kuseri kweruoko, kwete kumberi kwemuviri) (a).
3. Squat pasi, uchichengeta mubato uri pamusoro pefudzi (b).
4. Dzokera kunzvimbo yekutanga.Dzokorora ka20.
Lat dhonza chubhu patsanura gumbo squat
Sezvinoita neyakadzama squat, kushandiswa kweTension tubepaunenge uchiita self-weighted split leg squat ichawedzera kuoma pakusimuka.
Nzira yekurovedza muviri
1. Isa tsoka dzako hip-width kure uye isa rutsoka rwako rworuboshwe padhiramu.Dzokera kumashure netsoka yako yerudyi anenge 2 tsoka (anenge 0.6 metres), uchichengeta tsoka dzako dzakadzikama.Musoro uye kumashure zvakananga, munzvimbo isina kwayakarerekera (a).
2. Nyoresa hudyu yekuruboshwe nemabvi kuti uendese muviri pasi kuti uende pamakumbo uye chidya chemberi chakafanana nepasi uye ibvi rekumashure riri pedyo nepasi sezvinobvira.Muviri unofanirwa kufamba wakamira pasi (b).
3. Dzokera kunzvimbo yekutanga.Ita 4 seti yegumbo rega rega, kudzokorora gumi paseti.
Tension chubhudip row
Iyo tension chubhu pamusoro pekukwasva inogona kushandisa iyo latissimus dorsi uye yepasi uye yepakati thoracic musana, kusimbisa mhasuru dzepakati, inobatsirawo kusimbisa biceps.Zvakanakira kushandisa iyoTension tubendeyekuti isu tinokwanisa kugadzira mafambiro akasiyana nekugadzirisa chinzvimbo chemaoko nemaoko uye kureba kwemagokora tichichengetedza nzvimbo yemuviri.Ichi chiito ndechimwe chezviitwa zvinowanzoitwa zvatinoita uye imwe yenzira dzakanakisisa dzekudzidzisa scapulae, kubvumira muviri wose kuti ubatanidzwe mukufambisa uku uchideredza mutoro.
Nzira yekurovedza muviri
1. Tambanudza tsoka dzako dzinenge hip-width zvakaparadzana wotsika pairiTension tubenekurembera kwetsoka dzako.Bata mubato kana pazasi pemubato woyambuka chubhu yetension kuita X shape.
2. Isa muviri wako wepamusoro mberi 45 degrees.Mutsipa wakatwasuka, maziso pasi, mapendekete akasununguka, uye pasi akananga kwakananga kure nenzeve (a).
3. Dhonza chubhu yetension yakananga muchiuno, uchidzosa magokora kumashure uchichenjerera kuti usavhure kunze.Chengetedza scapulae yako yakasimba uye yakanyura paunenge uchiita kukwasva (b).Dzokorora imwe neimwe seti makumi maviri uye ita 4 seti.
Tension chubhuvatema
Kushandisa tension chubhu yechiitwa ichi kunowedzera kuramba kwedu patinenge tichitambanudza uye kunoderedza kuramba kana tadzokera panzvimbo yekutanga.Tinogona kuwedzera kana kuderedza kushorwa nekushandura nzvimbo yetsoka dzedu.Iyo tension chubhu inotibatsirawo kuchengetedza rhythm yekufamba zvakachengeteka uye kudzivirira kuita mafambiro anoputika.TheTension tubeLumberjack exercise inogona kushanda akawanda mamhasuru panguva imwe chete.Tichiri kuita chiitiko ichi, tsandanyama dzedu dzepafudzi, madumbu, obliques, glutes, quads, tsandanyama dzepashure, mhasuru dzekumusoro kumashure, hamstrings, adductors, uye adductors zvese zviri mu activated state.Iko kurovedzera kukuru kune chero munhu, kunyanya vatambi mumitambo yekutenderera.
Nzira yekurovedza muviri
1. Tsoka dzakaparadzana uye hip-hupamhi zvakaparadzana, rutsoka rworuboshwe pachubhu yetension isingasviki hafu yehurefu hwenzvimbo.Imwe mugumo wemubato unowanikwa pasi pedyo nerutsoka rworuboshwe.Maoko anobata rumwe rutivi rwemubato (kana pasi pemubato).
2. Svetedza muviri wako pasi uye tambanudza mubato wawakabata uchienda kuchitsiko chako chekurudyi (a).Paunosimuka, dhonza mubato wakananga kuruboshwe rwako kuitira kutiTension tubeinoumba mutsara we diagonal pamberi pemuviri wako (b).
3. Mukufamba uku, tsoka dzakabatwa dzakanyarara uye tinogona kutenderera kuburikidza nemuviri.
4. Dzokera kunzvimbo yekutanga, uye wozodzokorora kufamba.Ita 4 seti, kudzokorora gumi paseti, chinjana mativi.
Nguva yekutumira: Mar-31-2023