Umqeqeshi kaCeleb uDon Saladino weTotal-Body Resistance Band Workout

-Delile

• Ingqikithi Yokuzivocavoca Yesekethe Yomzimba Wokuqina Komzimba
• I-Banded Squat
• I-RDL yomlenze owodwa
• Umugqa Ogobele Phezu Kwebhande
• I-Banded Half-Kneeling Beer Press
• I-Banded Bird Dog
• Buyekeza kwe-

Ah, ibhendi yokumelana ethobekile. Uma ucabanga ngakho, kuyamangaza ngempela ukuthi ucezu oluncane lwerabha lungangeza amandla amaningi kangaka, ukuhlukahluka, futhi, kahle, ukumelana nokujima.

Lokhu kuzilolonga kwebhendi lasekhaya okuvela kumqeqeshi we-celeb uDon Saladino — umsunguli wamaqembu okuzivocavoca weDrayivu495 kanye nomthakathi ngemuva kwezinqubo zokuqina zeBlake Lively —yisibonelo esihle salokho. Usebenzisa ibhendi elilodwa lokumelana ne-loop enkulu ukwengeza ukumelana nokuzivocavoca umzimba okuyisisekelo (inyoni-inja, ama-squats emoyeni) kanye nokushintsha isisindo samahhala kwabanye (ama-RDL, imigqa egobile).

I-ICYDK, amabhendi amakhulu we-loop ukumelana (abizwa nangokuthi ″ ama-super band "noma" amabhendi wamandla ") awuhlobo olulodwa nje lwebhande lokumelana laphaya. Imvamisa angaba ngamasentimitha angu-40 ubude futhi enza i-loop enkulu evaliwe. Yilolo hlobo isidingo salokhu kuzivoxavoxa. Udinga ibhendi yokumelana? Thatha eyodwa yalokhu:

• I-SKLZ Light Pro Resistance Band (Ithenge, $ 20, dickssportinggoods.com)
• I-TRX Light Strength Band (Ithenge, $ 30, dickssportinggoods.com)
• I-ETHOS Medium Super Band (Yithenge, $30, dickssportinggoods.com)

Uma usunebhande lokumelana futhi usukulungele ukuhamba, qonda le ndlela elula, yokuhamba okuhlanu kusuka eSaladino. Uma uthanda isitayela sakhe, hlola uhlelo lokuqeqeshwa kwesisindo somzimba lwamaviki angu-4 alunikezayo okwamanje mahhala.

Ingqikithi Yokuzivocavoca Yesekethe Yomzimba Wokuqina Komzimba

Isebenza kanjani:Yenza ukunyakaza ngakunye ngezansi ukuthola inombolo ebonisiwe yokuphindaphinda. Iphinda isifunda izikhathi ezingu-2-3 sezizonke.

Uzodinga:ibhendi yokumelana ne-loop enkulu

I-Banded Squat

A. Lungisa uhlangothi olulodwa lwebhande lokumelana ngaphansi kwezinyawo zombili mayelana nobubanzi bamahlombe ngokuhlukana futhi ubambe esinye isiphetho ngezandla ngamahlombe noma iluphu entanyeni.

B. Ukugcina izinyawo zitshalwe ebhandeni lokumelana, hlala ubuyele esikhungweni.

C. Cindezela ngokumelene nebhande lokumelana ukuze ume ubuyele ekuqaleni.

Yenza izikhathi ezingu-10.

I-RDL yomlenze owodwa

A. Bamba ibhande lokumelana ngezandla zombili. Loop zombili izinhlangothi zebhande lokumelana ngaphansi konyawo lwesokudla ukuze ume enkabeni yebhande. Yima mude, izingalo zoluleke phambi kwezinqulu nebhande lokumelana kuyafundiswa.

B. Hinge phambili ezinqeni bese ukhahlela umlenze wangakwesobunxele emuva ukuze wehlele ku-RDL. Bukela endaweni phansi amamitha ambalwa ngaphambi konyawo lwesokudla ukusiza ukulinganisela.

C. Phakamisa i-torso nomlenze ongakwesokunxele ongaphansi ukuze uthephe phansi ukuze ubuyele ekuqaleni, ucindezela i-glute yangakwesokudla.

Yenza ama-reps ayi-10 ohlangothini ngalunye.

Umugqa Ogobele Phezu Kwebhande

A. Bamba ibhande lokumelana ngezandla zombili. Jika zozimbili izinhlangothi zebhande lokumelana ngaphansi kwezinyawo zombili ukuze ume maphakathi nebhande, izinyawo ze-hip-wide zihlukane. Hinge phambili okhalweni ngakho isifuba sisezingeni elingu-45-degree futhi izingalo zelulwa zifinyelela ezinyaweni.

B. Ukugcina i-torso izinze, gwedla isandla sokudla ubheke phezulu ezimbanjeni, ugcine indololwane iqinile.

C. Yehlisa isandla sokudla ngokulawula. Phinda ngakolunye uhlangothi. Qhubeka ushintshashintsha kusethi.

Yenza ama-reps angama-20 (ama-reps ayi-10 ohlangothini ngalunye).

I-Banded Half-Kneeling Beer Press

A. Loop ibhande lokumelana elizungeze unyawo lwesokudla. Buyisela unyawo lwesokudla endaweni yokuguqa uhhafu, ugcine ibhande libambelele onyaweni lwesokudla. Gobisa indololwane yesokudla ukuze ubambe elinye iphethelo lebhendi yokumelana endaweni yokubeka phambili. Gcoba ingalo yesokunxele ku-diagonal uye phansi ukuze usize ukugcina umgogodla ubambene.

B. Cindezela ibhande phezulu, i-bicep ngendlebe.

C. Yehlisa ingalo yangakwesokudla ngokulawula ubuyele endaweni yokubeka ngaphambili, ukugcina ingalo yangakwesobunxele yelulwa kuyo yonke indawo.

Yenza ama-reps ayi-10 ohlangothini ngalunye.

I-Banded Bird Dog

A. Qala endaweni yetafula phezu kwezandla nasemadolweni. Jika ibhande lokumelana elizungeze maphakathi nonyawo lwesobunxele, bese ubamba omunye umkhawulo ngakwesokunene.

B. Ukugcina umnyombo ubandakanyekile, nweba umlenze wesobunxele uqonde emuva emuva okhalweni bese welula ingalo yangakwesokudla phambili, bicep ngendlebe.

C. Ngokulawula, donsela ingalo yangakwesokudla nonyawo lwesobunxele ngaphansi komzimba ngaphandle kokuthinta phansi.

Yenza ama-reps ayi-10 ohlangothini ngalunye.

Buyekeza kwe-