Ukuqeqeshwa kwe-elastic kulula futhi kumnandi: nansi indlela yokwenza ekhaya, ngaziphi izivivinyo kanye nezinzuzo ongaba nazo.
Ukujima nge-Elastic kuyasiza, kulula futhi kuyaguquguquka.Ama-elastics empeleni ayithuluzi elincane eliphelele lokuzivocavoca ngisho nokuqina kwasekhaya: ungawasebenzisa ekhaya, ubeke esitokofeleni lapho uya esikhungweni sokuzivocavoca noma uze nawe ngisho usendleleni noma useholidini ukuze ungalilahli ithemba. izivivinyo ozithandayo.
Nge-elastics ungenza ama-Workout amaningi: ukwenza ithoni yezifunda zemisipha ngayinye, njengezingalo noma imilenze;Njengokuvimbela uma uqhuba eminye imidlalo, njengokugijima noma ukugibela ibhayisikili;Ukushisa ngaphambi kokuzivocavoca kwakho ekhaya noma ejimini;Okokuzivocavoca kwe-postural noma iziyalo ezifana ne-yoga noma ama-pilates.
Ukuzivocavoca okunwebekayo kukhonjiswe kuwo wonke umuntu, okubandakanya izingane kanye nasebekhulile, futhi akunawo ama-contraindication.
Ngenxa yalesi sizathu kungase kube usizo ngaso sonke isikhathi ukuba nama-elastics eduze: abiza kancane, athathe indawo encane, ahlale isikhathi eside futhi avumele ukuthi wenze isilinganiso esifanele sokunyakaza kwansuku zonke ngisho nangesikhathi esincane esitholakalayo.
I-Elastic Workout: Yikuphi ongakusebenzisa
Kunezinhlobo ezi-3 zokunwebeka ezingasetshenziselwa ukuqina.
Okulula kunawo wonke amabhande okunwebeka, amabhande amancane futhi awugqinsi okunwebeka aphakathi kuka-0.35 no-0.65 cm, angagoqwa.
Zithengiswa ngemibala ehlukene, ehambisana nokuqina okuhlukene: ngokuvamile okumnyama yilabo abaphikisana nokuphikiswa okwengeziwe, okubomvu kunomfutho ophakathi nendawo kanti ophuzi unzima kancane.
Amabhendi e-elastic YRX ukufaneleka
Bese kuba namabhendi wamandla, acashe kakhulu (cishe u-1.5 cm), awugqinsi futhi omude (ngisho angafika kumamitha angu-2) ngokuvamile asetshenziswa ku-yoga nama-pilates, kodwa futhi njengosizo ezinhlelweni zokuqeqesha ezisebenzayo ezifana ne-crossfit.
Ibhendi yamandla YRX ukufaneleka
Okokugcina, kunamashubhu okuqina, okungamashubhu anwebekayo afakwe ekugcineni kwezingwegwe okungagxilwa kuzo izibambo noma izintambo zamandandatho ukuze ziwabambe noma abophe isitho (isibonelo eqakaleni noma edolweni).
Ukufaneleka kweshubhu ye-YRX
Ithengiswa ngekhithi enamashubhu anwebekayo ahlukene emibala ehlukene, ngokusekelwe ekuphikisweni;Lezi zingasetshenziselwa ukuvivinya amandla noma ukumelana kanye nokwelula noma ukuhamba kwamalunga.
Ungawasebenzisa kanjani amabhendi okuqina ukuze uqeqeshe
Sebenzisa amabhendi wokuqina wokuqina ukuze uqeqeshe kulula kakhulu futhi kuyasebenziseka.Okungenzeka ukuthi silungise ibhande elinwebekayo libe yisithiyo, njengomgogodla noma inqaba, uma sizithola sisendaweni yokuzivocavoca, noma noma yikuphi ukusekelwa okugxilile ekhaya, kusukela ku-heater kuya kwisibambo somnyango okhiyiwe.
Uma i-Power Band isilungisiwe, singayibophela kubuciko obukodwa noma okubili, okuyizandla, izinyawo, amadolo noma izindololwane.
Ngaleso sikhathi singasebenzisa izikimu ezimbili eziyisisekelo zokunyakaza: ukudonsela kuye (ukunyakaza okugxilile) noma azikhiphe (ukunyakaza kwe-eccentric).
Ukuzivocavoca ngamabhande enjoloba okumele ukwenze ekhaya
Ezinye izibonelo?Nge-elastic enamathiselwe kwisibambo somnyango esibekwe phambi kwaso, ubamba ibhande lokunwebeka ngezandla ezi-1 noma ezi-2, futhi adonsele kuye ngokuthwala izandla zakhe eduze kwesifuba sakhe: kuwumsebenzi ofana nomgwedli ophelele. Izingalo nesiqu.
Noma ilungisa ukunwebeka phansi kwe-heater noma ezinyaweni zekhabethe lasekhishini, ibekwe ngokunikeza amahlombe emkhawulweni, ifaka unyawo ku-elastic bese iphusha umlenze oweluliwe phambili (ukuzivocavoca kwakudala ukuze kuzwakale imilenze. kanye nezinqe, ezingaphinda ziphindwe ngokuzimisa ekuvimbeleni futhi ubuyisele umlenze emuva).
Ukuzivocavoca nge-elastics yomzimba yamahhala
Okunye okunokwenzeka kokujima okunwebekayo ukusebenzisa amabhande okunwebeka ngaphandle kokuwalungisa kunoma yikuphi ukusekela kodwa uwasebenzise umzimba wamahhala.Isibonelo zingabanjwa ngazo zombili izandla bese zixegisa izingalo zayo;Noma, ngenkathi ehlezi phansi, encike ezinyaweni zakhe ebambe imilenze yakhe eqoqiwe bese ekhulula ukunwebeka kwakhe.
Kodwa-ke, kunezivivinyo eziningi, ezingatholakala naku-inthanethi, ukuze uziqeqeshe ngama-elastics.
Yiziphi izinzuzo abaziqeqesha ngama-elastics?
Ukuze uqonde ukuthi yiziphi izinzuzo oziqeqeshayo ngama-elastics udinga ukwazi kancane njengokusebenza kwamabhande enjoloba.
Futhi kulula kakhulu: ama-elastic bands, kungakhathaliseki umbala, aphikisana nokuphikiswa okuqhubekayo, abuthakathaka ekuqaleni kokunyakaza futhi ahlala eqinile njengamakhethini e-elastic band.
Kuphambene ncamashi nalokho okwenzekayo nganoma yikuphi ukulayisha ngokweqile, isibonelo uma sisebenzisa izibambo noma i-barbell, edinga umzamo oqine kakhulu ekuqaleni komnyakazo ukuhambisa into bese sisebenzisa umfutho wokuqala.
Lo mehluko ubandakanya imiphumela emihle kulabo abenza ukujima ngama-elastics.
Eyokuqala ukuthi ukusebenzisa amabhande okuqina okunwebekayo akuhlukumezeki kumathenda namalunga futhi imisipha ngaphandle kwengozi yokulimala ingathonywa.
Okwesibili ukuthi ngamunye angakwazi ukulinganisa ukuqina kokuzivocavoca ngokusekelwe emakhonweni nasezinjongweni zabo: ukusunduza noma ukudonsa ukunwebeka kuze kube sekugcineni umsebenzi uzoba yinselele enkulu, ukuyeka kancane ngaphambi kwalokho kusazosebenza kodwa kunciphise ukucindezeleka.
I-relapse yesithathu enhle ukuthi ama-elastics aphikisana nokuphikiswa kuzo zombili izigaba, okungukuthi, kokubili lapho uwathambekela ukuthi uma uwakhulula.Empeleni, ama-elastics womabili aqeqesha isigaba se-concentric kanye nesigaba se-eccentric, noma kokubili imisipha ye-agonist ne-antagonist, ngezinzuzo eziningi futhi zokuqonda nokulawula ukunyakaza.
Umphumela wesine onenzuzo wokusetshenziswa kwama-elastics ukuthi isivinini kanye nemvamisa okwenziwa ngayo izivivinyo: kusukela ekulawuleni okuhamba kancane kakhulu kokunyakaza (okuwusizo esigabeni sokuvuselela kusuka ekulimaleni noma ekuvimbeleni) Ngokushesha uma ufuna ukwenza i-toning (ngisho nengxenye ye-aerobic).
Isikhathi sokuthumela: May-10-2022