I-Resistance Band Back Workout Ongayenza Noma Kunini, Noma Kukuphi

-Delile

• I-15-Minutes Resistance Band Back Workout
• I-Resistance Band Pull-Apart
• Imigqa Ye-Resistance Bent-Over
• I-Resistance Band Face Pull
• Resistance Band Deadlift
• I-Resistance Band Sawubona
• Buyekeza kwe-

Uma kuqhathaniswa nama-deadlifts anesisindo esisindayo noma ama-thruster, imigqa egobile ibonakala iyisivivinyo esiqondile esiqinisa kakhulu umhlane wakho - ngaphandle kwengozi enkulu yokulimala. Akudingeki ukhathazeke ngokugcina ifomu lakho liphelele * futhi * uphe amandla amaningi ngemilenze yakho, njengoba ubungavikela izinhlungu zangemuva ngesikhathi sokufa. Futhi ngeke ube sengozini yokulayisha ngokweqile umgogodla wakho lapho uphakamisa i-barbell enkulu phezulu, njengoba ubungenza nge-thruster. Kuzwakala njengokuwina, akunjalo?

Ngiyakuzonda ukukuphula, kodwa ngisho nezinyathelo ezibonakala ziwumsuka zisengenza umonakalo omkhulu. Uma izivivinyo ezithile zasemuva, njengemigqa egobile nezimpukane ezibuyela emuva, zenziwa ngama-dumbbell, ama-kettlebell, noma i-barbell, ungase uqale ukunyakazisa isisindo - kunokuba ulehlise futhi usiphakamise ngokuhamba kancane, okulawulwayo - njengoba imisipha yakho ikhathala. , kusho uDannah Eve Bollig, umqeqeshi womuntu siqu oqinisekisiwe nomsunguli we-The DE Method. Uthi: “Uma ujikijela isisindo, lokho kungase kucindezele futhi kungase kudonse noma kudabuke umsipha. "Noma nini lapho uzivocavoca isisindo, kufanele uqaphele ngempela ... futhi uma isisindo esisindayo sisinda, iba sengozini enkulu yokulimala."

Lokho akusho ukuthi kufanele weqe amandla uqeqesha imisipha yakho yangemuva. Leli qembu lemisipha lisetshenziswa lapho lenza imisebenzi yansuku zonke (njengokuhambisa ifenisha nokugoba ukuze ucoshe ubhasikidi wokuwasha), lisekela umgogodla wakho, futhi likusiza ukuba ugcine ukuma okuhle, kusho uBollig. Futhi, ukusungula imisipha eqinile yangemuva kungasiza ekuvikeleni izingcindezi nokuqubuka okungenzeka ngenkathi kusonteka futhi kugobela phakathi kwaleyo misebenzi yansuku zonke, uyanezela.

Ngakho uwunikeza kanjani umhlane wakho umsebenzi wokwakha imisipha oyidingayo ngaphandle engozini yokulimala? Shintsha izisindo zakho zamahhala ukuze uthole amabhendi okumelana. "Ngebhande lokumelana, ulawula ngokugcwele kokubili ukunyakaza okugxile (nokuxosha)," kusho uBollig. "I-dumbbell, i-barbell, i-kettlebell, noma imuphi umshini wokuzivocavoca onesisindo esimisiwe uhlala ungaguquki kulo lonke lolu hambo, kuyilapho ibhande lokumelana lenyuka ekuxakaneni futhi linciphise ukungezwani kuyo yonke inhlangano ...

Lokhu kushintsha kwengcindezi ngesikhathi sokuzivocavoca kwebhande lokumelana nakho kukuvumela ukuthi usebenzise imisipha yakho ngendlela ehlukile kunesisindo samahhala. Isibonelo, uma wenza umugqa ogobile nge-dumbbell, imisipha yakho izophonselwa inselelo kakhulu ngesikhathi sengxenye yokunyakaza - lapho ugwedla isisindo uye phezulu futhi imisipha iyancipha.Uma usebenzisa ibhendi lokumelana, noma kunjalo, imisipha yakho kuzodingeka iphushe ukumelana ngesikhathi sengxenye egxilile futhi * ulwe nokudonsa kwebhande ngesikhathi sengxenye yokunyakaza - lapho wehlisa izingalo zakho phansi emaceleni akho futhi umsipha uyakhula, kusho uBollig. Ngeke nje kuphela ukuthi imisipha yakho ichithe isikhathi esiningi ngaphansi kwengcindezi, okuholela ekuwohlokeni kwemisipha (futhi, ngaleyo ndlela, ukukhula!), Kodwa ukumelana okuguquguqukayo kweqembu nakho kuzophonsela inselelo imisipha yakho yokuzinza, usho kanjalo. Ngokuqeqesha le misipha, uzokwenza ukuthi imisipha yakho emikhulu ilungele ukusebenza ngokusemandleni ayo lapho wenza izinyathelo ezidinga kakhulu kamuva, uTara Laferrara, umqeqeshi womuntu siqu oqinisekisiwe nomsunguli we-TL Method, utshelwe ngokungananazi. Umumo.

Enye inzuzo enkulu yokwenza ibhande lokumelana emuva kokuzivocavoca umzimba: Ngeke kudingeke ukuthi ushintshe amapuleti asindayo noma uphinde ulinganise izisindo zamahhala njengoba ubungeke wenze lapho uzivocavoca nge-barbell noma iqoqo lama-dumbbells. Uma udinga ukukhulisa ukungezwani noma ukwenza ukuhamba kube lula kancane, konke okumele ukwenze ukubamba ibhendi ehlanganisiwe ehlukile noma ulungise ukubambelela kwakho ebhentshini osuvele ulisebenzisa, kusho uBollig. Futhi, apakisha kalula - ukuze ukwazi ukuwadonsa usohambeni, ngenkathi usohambweni, noma endaweni encane yokuhlala, ngokungafani nezisindo zamahhala. (Okuhlobene: Izinzuzo Zamabhendi Okumelana Nakho Zizokwenza Ucabangele Ukuthi Udinga Izisindo Yini)

Usukulungele ukuhlola ezinye izivivinyo zebhendi lokumelana nomhlane ngokwakho? Zama ibhande lokumelana likaBollig emuva, elisebenzisa ibhande lokumelana ne-loop enkulu ukunikeza imisipha yakho "ebuhlungu kakhulu" ishe.

I-15-Minutes Resistance Band Back Workout

Isebenza kanjani: Hambisa ngakunye imizuzwana engama-30, bese uphumula imizuzwana eyi-15 ngaphambi kokuthuthela kokulandelayo. Phinda isifunda inani lezikhathi ezi-3, nemizuzu engu-1 yokuphumula phakathi kwamaround.

Uzodinga: ibhendi yokumelana ne-loop enkulu (Ithenge, $ 30, amazon.com)

I-Resistance Band Pull-Apart

Ufuna ukulungisa lawo mahlombe ayisiyingi futhi ubuyiselwe emuva? Lokhu kuvivinya kwebhande lokumelana ngemuva kuqinisa imisipha emhlane wakho ongaphezulu, okuhlanganisa ama-deltoids akho, ama-rhomboids, nezicupho, futhi kungasiza ekuthuthukiseni ukuma, kusho uBollig.

A. Yima ngezinyawo ububanzi bokubanda ehlombe. Bamba ibhande lokumelana ekugcineni ngakunye ulibambe phambi kwesifuba, gcina izingalo ziqonde nezintende zibheke phansi.

B. Cindezela izindwani zamahlombe ndawonye bese udonsela leli bhande kude ngangokunokwenzeka, ugcine izingalo ziqonde ngangokunokwenzeka, isifuba siphakeme, futhi emuva kuyisicaba. Qiniseka ukuthi yehlisa izingibe ukulahla amahlombe kude nezindlebe.

C. Bamba ukubala imizuzwana emibili bese ukhulula kancane ibhendi ukuze iqale.

Phinda imizuzwana engu-30. Phumula imizuzwana engu-15.

Imigqa Ye-Resistance Bent-Over

Ngokufana nokudonsa, lokhu kuvivinya ibhande lokumelana emuva kusebenza ama-rhomboid akho nezicupho, kepha futhi kuqinisa nokuqina, okuzoqhubeka kupholishe ukuma kwakho futhi kungasiza ekunciphiseni ukungezwani kwentamo nehlombe.

A. Yima ngokuhlukana kwezinyawo namahlombe ububanzi. Vikela ibhendi yokumelana neluphu ende ngaphansi kwezinyawo zombili ukuze kube neluphu ephuma ekugcineni ngakunye. Bamba iluphu ngayinye izintende zibheke ngaphakathi.

B. Ngesifuba esiphakeme nangemuva siyisicaba, goba okhalweni futhi uphansi phezulu ngomzimba ukuze ube endaweni enethezekile yomugqa, cishe amadigri angu-45 ukuya phambili.

C. Donsela iluphu ngalinye lebhande phezulu uye ngasezintanjeni bese ucindezela ndawonye amahlombe, njengokungathi uzama ukubamba ipensela phakathi kwabo.

D. Bamba ukubala imizuzwana emibili bese ukhulula kancane ibhendi ukuze ubuyele ukuze uqale.

Phinda imizuzwana engu-30. Phumula imizuzwana engu-15.

I-Resistance Band Face Pull

Ngalesi sigaba se-resistance band back Workout, uzodinga okuthile okuqinile ukusonga ibhande nxazonke, njengogongolo lokusekelwa ekhaya lakho, imilenze yombhede wakho, insimbi yezitebhisi eqondile, noma isigxobo sensimbi. Kepha izinzuzo zokuzivocavoca zikufanele ubunzima: Uzoqinisa ama-deltoid akho angemuva nama-rhomboid ngayo yonke i-rep, kusho u-Bollig.

A. Lungisa ibhande lokumelana nelophu ende ezungeze into evikelekile ekuphakameni okhalweni. Yima izinyathelo ezimbalwa emuva entweni izinyawo zihlukaniswe ububanzi emahlombe, ubheke entweni lapho ibhande linanyathiselwe khona. Bamba ibhande phambi okhalweni ngezandla eziqhelelene ngamayintshi angu-3 ukuya kwangu-4 nezintende zibheke phansi.

B. Donsela ibhande phezulu ulibhekise ebusweni bese ucindezela izindwani zamahlombe ndawonye, ​​ugcine izindololwane ziphakeme futhi umhlane uphansi. Zama ukugcina izingibe zikhululekile ukuze amahlombe angadluli aye ezindlebeni.

C. Bamba ukubala imizuzwana emibili bese ukhulula kancane ibhendi ukuze ubuyele ukuze uqale. Uma kulula kakhulu, thatha esinye isinyathelo emuva entweni.

Phinda imizuzwana engu-30. Phumula imizuzwana engu-15.

Resistance Band Deadlift

Cishe uyazi ama-deadlifts njengendlela yokubulala i-glute kanye nokuzivocavoca kwemilenze, kodwa futhi angenza umsebenzi obalulekile ku-erector spinae yakho - imisipha ejulile yomgogodla eyehla nhlangothi zombili zomgogodla wakho, kusho u-Bollig. Vele uqiniseke ukuthi ugcina umhlane wakho ungafinyeleli ngenkathi wenza ibhande lokumelana ne-back exercise ukuze uthole inzuzo enkulu, uyanezela.

A. Yima ngezinyawo ububanzi bucishe bube kude nobubanzi behlombe, amadolo agobe kancane. Vikela uhlangothi olulodwa lwebhande lokumelana ne-long-loop ngaphansi kwezinyawo. Hinge okhalweni ukugoba isifuba phambili, uphushe isinqe emuva. Bamba isigaba esisodwa noma zombili zebhande phakathi kwezinyawo (eyodwa kulula, ezimbili zinzima), izingalo zeluliwe nezintende zibheke emzimbeni.

B. Ukugcina emuva kuyisicaba, isifuba siphakeme, nezinqulu zihlehliselwa emuva, khama i-glutes ndawonye bese udonsela ibhande phezulu uze ume uqonde ngokuphelele.

C. Khulula kancane ibhendi ukuze ubuyele ukuze uqale.

Phinda imizuzwana engu-30. Phumula imizuzwana engu-15.

I-Resistance Band Sawubona

Uma ufuna ukunyakaza okuqinisa ngaphezu komhlane wakho kuphela, udinga ukuzama ekuseni okuhle. Ukuzivocavoca kwe-band band ngemuva kuqinisa uchungechunge lwakho lwangemuva, olwenziwa yimisipha yethole, imisipha, i-glutes, umgogodla we-erector, namalati, kusho uBollig.

A. Yima ngezinyawo ububanzi bokubanda ehlombe. Vikela uhlangothi olulodwa lwebhendi yokumelana neluphu ende ngaphansi kwezinyawo kanye nolunye uhlangothi ngemuva kwamahlombe. Bamba ibhande ngaphandle nje kwamahlombe, izintende zibheke emzimbeni.

B. Ukugcina uyisicaba, isifuba siphakeme, kanye nokuphela okuncane emadolweni, hinge ezinqulwini ukugoba isifuba phambili uze uzwe ukunwebeka kwezintambo.

C. Bamba iqhaza emhlane ongezansi, bambelela ezinqulwini, bese uphakamisa kancane i-torso ukuze ime.

Phinda imizuzwana engu-30. Phumula imizuzwana engu-15.

Buyekeza kwe-