Uqeqesho olululayo lulula kwaye luyonwabisa: nantsi indlela yokwenza ekhaya, ngeziphi imithambo kunye neenzuzo onokuthi ube nazo.
I-Elastic Workout iluncedo, ilula kwaye iyaguquguquka.Iielastics enyanisweni sisixhobo esincinci sokuzilolonga esifanelekileyo nakwimpilo yasekhaya: ungayisebenzisa ekhaya, ubeke kwindawo yokutshintshiselana ngesitokhwe xa usiya kwiziko lokuzilolonga okanye uze nawe nasendleleni okanye useholideyini ukuze unganikezeli. imithambo oyithandayo.
Ngeelastiki unokwenza imisebenzi emininzi: ukwenza ithoni yezithili zemisipha, njengeengalo okanye imilenze;Njengokuthintela ukuba uqhelisela eminye imidlalo, enjengomdyarho okanye ukukhwela ibhayisekile;Ukufudumala ngaphambi kokuzilolonga ekhaya okanye kwindawo yokuzivocavoca;Kwijimnastiki yangasemva okanye uqeqesho olufana neyoga okanye iipilates.
Ukuzilolonga kwe-elastic kukwaboniswa wonke umntu, kubandakanywa nabantwana kunye nabantu abadala, kwaye akukho zithintelo.
Ngenxa yesi sizathu kunokuhlala kuluncedo ukuba nee-elastics ezikufutshane: zibiza kancinci, zithatha indawo encinci, zihlala ixesha elide kwaye zikuvumela ukuba wenze umthamo ochanekileyo wokuhamba kwemihla ngemihla nangona ixesha elincinci lifumaneka.
I-Elastic Workout: Yeyiphi enokusetyenziswa
Kukho kakhulu iintlobo ezi-3 zeeelastiki ezisetyenziselwa ukomelela.
Ezona zilula zibhanti ze-elastic, ezibhityileyo kunye nezityebileyo ze-elastic bands phakathi kwe-0.35 kunye ne-0.65 cm, ezinokusongwa.
Zithengiswa ngemibala eyahlukeneyo, ehambelana nokuqina okuhlukeneyo: ngokuqhelekileyo abamnyama abo bachasene nokuchasana okungaphezulu, obomvu banobunzulu obuphakathi kunye nephuzi lukhuni ngaphantsi.
Iibhendi ze-elastic YRX ukomelela
Emva koko kukho iibhendi zamandla, ezifihlakeleyo (malunga ne-1.5 cm), ubukhulu kunye nobude (ukuya kuthi ga kwi-2 yeemitha) ezisetyenziswa ngokubanzi kwi-yoga kunye neepilates, kodwa njengoncedo kwiinkqubo zoqeqesho ezisebenzayo ezifana ne-crossfit.
Ibhendi yamandla YRX ukomelela
Ekugqibeleni, kukho ityhubhu yokufaneleka, eyityhubhu e-elastic exhotyiswe ekupheleni kweekhonkco apho izibambo okanye iintambo zeringi zinokulungiswa ukuze zibambelele okanye zibophe ilungu (umzekelo kwi-ankle okanye idolo).
Umbhobho wokomelela YRX ukomelela
Ithengiswa kwikhithi kunye neetyhubhu ezilastiki ezahlukeneyo zemibala eyahlukeneyo, ngokusekelwe ekuxhathiseni;Ezi zinokusetyenziselwa ukomelela okanye umthambo wokuxhathisa kunye nokuzolula okanye ukuhamba kwamalungu.
Indlela yokusebenzisa i-elastic fitness bands ukuqeqesha
Sebenzisa i-elastic fitness bands ukuqeqesha ilula kakhulu kwaye iyasebenza.Inokwenzeka kukulungisa i-band elastic kwisithintelo, njengomqolo okanye inqaba, ukuba sizifumana kwindawo yokuzivocavoca, okanye nayiphi na inkxaso esisigxina ekhaya, ukusuka kwi-heater ukuya kwisibambo socango oluvaliweyo.
Nje ukuba i-Power Band ilungisiwe, sinokuyibophelela kubugcisa obunye okanye ezimbini, esizizandla, iinyawo, amadolo okanye iingqiniba.
Ngelo xesha sinokusebenzisa izikimu ezisisiseko ezimbini: ukutsalela kuye (intshukumo egxininisekileyo) okanye uzisuse (intshukumo ye-eccentric).
Ukuzivocavoca kunye neebhendi zerabha ukwenza ekhaya
Eminye imizekelo?Ngeelastiki encanyathiselwe kwisibambo socango esibekwe phambi kwayo, ubamba ibhanti elastiki ngesandla esi-1 okanye esi-2, aze atsalele kuye ngokuthwala izandla zakhe kufutshane nesifuba sakhe: ngumsebenzi ofana nombheqi ogqibeleleyo wethoni. iiArms kunye nesiqu.
Okanye ulungisa i-elastic kwisiseko se-heater okanye ezinyaweni zekhabhathi yasekhitshini, ibekwe ngokunika amagxa kwisithintelo, ityibilika unyawo kwi-elastic kwaye ityhale umlenze owoluliweyo phambili (umthambo weklasikhi wokuthobisa imilenze. kunye neempundu, ezinokuphinda ziphindwe ngokuzimisa kwisithintelo kunye nokutyhala umlenze emva).
Ukuzivocavoca ngeelastiki zomzimba zasimahla
Elinye ithuba lokuzilolonga ngeelastiki kukusebenzisa iibhendi ezilastiki ngaphandle kokuzilungisa kuyo nayiphi na inkxaso kodwa uzisebenzise ngokukhululekileyo umzimba.Umzekelo zinokubanjwa ngezandla zozibini emva koko zikhulule iingalo zayo;Okanye, ngelixa ehleli phantsi, engqiyame ngeenyawo zakhe ebambe imilenze yakhe eqokelelweyo kwaye emva koko ekhulula i-elastic yakhe.
Nangona kunjalo, zininzi izinto zokuzilolonga, ezinokufumaneka kwi-intanethi, ukuqeqesha ngee-elastics.
Ziziphi iingenelo abaziqeqeshayo ngeelastiki?
Ukuze uqonde ukuba zeziphi iinzuzo oziqeqeshayo ngeeelastiki kufuneka wazi kancinane njengokusebenza kweerubha.
Kwaye ilula kakhulu: i-elastic bands, kungakhathaliseki umbala, ichasene nokuchasana okuqhubekayo, ubuthathaka ekuqaleni kwentshukumo kwaye ihlala yomelele njengamakhethini e-elastic band.
Kuchasene ngqo noko kwenzekayo nakuphi na ukulayisha, umzekelo xa sisebenzisa izibambo okanye i-barbell, efuna umzamo onzima kakhulu ekuqaleni kwentshukumo ukuhambisa into kwaye emva koko sisebenzise umfutho wokuqala.
Lo mahluko ubandakanya imiphumo emihle kwabo benza umthambo ngee-elastics.
Eyokuqala kukuba ukusebenzisa i-elastic fitness bands akukhathazi kwi-tendon kunye namalungu kunye nezihlunu ngaphandle komngcipheko wokulimala zinokuthotywa.
Okwesibini kukuba ngamnye unokumodareyitha ubunzulu bomsebenzi ngokusekelwe kwizakhono zabo kunye neenjongo zabo: ukutyhala okanye ukutsala i-elastic ukuya ekupheleni umsebenzi uya kuba ngumngeni, ukuyeka kancinci ngaphambili kuya kusebenza kodwa kuncinci.
I-relapse yesithathu elungileyo kukuba ii-elastics zichasa ukuchasana kuzo zombini izigaba, oko kukuthi, zombini xa uzigcina ukuba xa uzikhulula.Ngokwenene, ii-elastics zombini ziqeqesha isigaba sokugxila kunye nesigaba se-eccentric, okanye zombini i-agonist kunye nezihlunu ezichasayo, kunye neenzuzo ezininzi kunye nokulawulwa kwentshukumo.
Umphumo wesine onenzuzo wokusetyenziswa kwe-elastics kukuba isantya kunye nokuphindaphinda apho ukuzivocavoca kwenziwa khona: ukusuka ekulawuleni okucothayo kakhulu kwentshukumo (eluncedo kwisigaba sokubuyisela kwimeko yokulimala okanye ukukhusela) Ngokukhawuleza ukuba ufuna ukwenza. i-toning (kunye necandelo le-aerobic).
Ixesha lokuposa: May-10-2022