Iyo Resistance Bhandu Kudzoka Workout Iwe Unogona Kuita Chero Nguva, Kwose

Zvemukati

• 15-Minute Kuramba Bhendi Kudzoka Workout
• Resistance Bhendi Dhonza-Kuparadzanisa
• Resistance Bhendi Yakapetwa-Kupfuura Mitsara
• Resistance Band Face Dhonza
• Kuramba Bhendi Deadlift
• Resistance Band Mangwanani akanaka
• Ongororo ye

Zvichienzaniswa nezvinorema-zvinorema zvinofa kana thrusters, yakabhenda-pamusoro mitsara inoratidzika sechiitwa chakatwasuka chinosimbisa zvakanyanya musana wako - pasina yakakura yengozi yekukuvara. Iwe haufanirwe kunetseka nezve kuchengetedza fomu rako rakakwana * uye* kugadzira rakawanda resimba kuburikidza nemakumbo ako, sezvaungaite kudzivirira kurwadziwa shure panguva yekufa. Uye iwe haumhanye nenjodzi yekuremedza musana wako kana uchisimudza barbell yepamusoro pamusoro, sezvaungakwanise neshasha. Zvinonzwika sekuhwina, handiti?

Kuvenga kuzvipaza kwauri, asi kunyangwe mafambiro anoita kunge ekutanga anogona kukuvadza zvakanyanya. Kana kumwe kurovedza kumashure, kwakadai seakakombama-pamusoro mitsara uye inodzosera kubhururuka, kunoitwa ne dumbbells, kettlebells, kana barbell, iwe unogona kutanga kukwenya huremu - pane kuidzikisa uye kuisimudza mune inononoka, inodzorwa inofamba - seyako mhasuru kuneta , anodaro Dannah Eve Bollig, mudzidzisi wega akasimbiswa uye mugadziri weiyo DE Method. "Kana iwe ukakwenya uremu kutenderedza, izvo zvinogona kumanikidza uye zvinogona kudhonza kana kubvarura mhasuru," anodaro. "Chero nguva yaunenge uchiita kurovedza muviri, unofanirwa kunyatso chenjera ... uye huremu hunorema hunoshandiswa, hunowedzera njodzi yekukuvara."

Izvi hazvireve kuti iwe unofanirwa kusvetuka simba uchidzidzisa yako mhasuru mhasuru. Iri boka remhasuru rinoshandiswa pakuita zviitiko zvezuva nezuva (sekufambisa fenicha uye kukotama pasi kunhonga dura rekuwachira), inotsigira musana wako, uye inokubatsira iwe kugara zvakanaka, anodaro Bollig. Uyezve, kumisikidza mhasuru dzakasimba kumashure kunogona kubatsira kudzivirira madhiri uye sprains zvinogona kuitika uchimonyoroka nekukotama panguva yemabasa ezuva nezuva, anowedzera.

Saka unopa sei musana wako basa rekuvaka mhasuru raunoda pasina kukuvadza kukuvara? Chinja yako yemahara mahuremu ekudzivirira mabhendi. "Nebhendi rekudzivirira, iwe uri mukutonga kuzere kwekutenderedza (kusunda) uye eccentric (kudhonza) mafambiro," anodaro Bollig. "Dumbbell, barbell, kettlebell, kana chero muchina wekurovedza muviri une huremu hwakagadzwa unogara wakamira mukufamba kwese, nepo bhendi rekurwisa richiwedzera mukukakavara uye richidzikira mukukonana mukufamba kwese….

Uku kuchinjika kunetsekana panguva yekumira bhendi kumashure Workout zvakare inokutendera iwe kudzidzira tsandanyama dzako zvakasiyana pane yemahara uremu. Semuenzaniso, kana iwe uri kuita yakakotamiswa-pamusoro mutsara uine dumbbell, tsandanyama dzako dzinonyanya kupikiswa panguva yeyakaganhurirwa chikamu chekufamba - iwe paunenge uchikwasva huremu kusvika kumusoro uye mhasuru ipfupika.Paunoshandisa bhendi rekudzivirira, zvakadaro, mhasuru dzako dzinofanirwa kupusha kuburikidza nekupokana mukati meiyo yakatarisana chikamu * uye * kurwisa kudhonza kweye bhendi panguva yeiyo eccentric chikamu chekufamba - kana iwe uchidzikisa maoko ako kumashure kumativi ako uye mhasuru inoreba, anodaro Bollig. Kwete chete kuti mhasuru dzako dzichapedza nguva yakawandisa pasi pekunetsekana, izvo zvinotungamira mukuparara kwetsandanyama (uye, nekudaro, kukura!), Asi kushanduka kuri kuchinja kwebhendi kunopokanawo nemasimba ako ekudzikamisa, anodaro. Nekudzidzisa mhasuru idzi, uchaita kuti mhasuru dzako dzakakura dzigadzirire kuita nepadzinogona napo paunenge uchiita zvimwe zvinodikanwa gare gare, Tara Laferrara, mudzidzisi wega wega uye muvambi weTL Method, akadaro. Chimiro.

Imwe nzira huru yekuita yekumisikidza bhendi kudzidzira Workout: Haufanire kugara uchichinjisa mahwendefa anorema kana kumisazve zviyereso zvemahara sezvaungaita kana uchirovedza nebharanzi kana seti yemabhero. Kana iwe uchida kukwidziridza kukakavara kana kuita kuti kufamba kuve nyore zvishoma, zvese zvaunofanirwa kuita kutora rakabatana compact bhendi kana kugadzirisa yako yekubatirira kuiswa pane iro bhendi rauri kushandisa, anodaro Bollig. Uyezve, ivo vanotakura kure nyore - saka iwe unokwanisa kuvabata parwendo, uchifamba, kana munzvimbo diki yekugara, kusiyana nemaremu emahara. (Nechekuita: Zvakanakira Resistance Bands Zvinozoita Kuti Ufungezve Kana Iwe Unotoda Weights)

Wakagadzirira kuyedza mamwe maekisesaizi ebhendi emusana iwe pachako? Edza Bollig's resistance band back workout, iyo inoshandisa yakakura-loop resistance band kuti ipe tsandanyama dzako "zvinorwadza kwazvo" kupisa.

15-Minute Kuramba Bhendi Kudzoka Workout

Inoshanda sei: Ita imwe neimwe kufamba kwemasekondi makumi matatu, wozorora kwemasekondi gumi nemashanu usati waenda pane inotevera kufamba. Dzokorora dunhu rose ka3, uine 1 miniti yekuzorora pakati pekutenderera.

Iwe uchada: bhendi rakakura-loop rinopesana (Tenga Izvo, $30, amazon.com)

Resistance Bhendi Dhonza-Kuparadzanisa

Kutarisa kugadzirisa iwo akakomberedzwa mapendekete uye arched kumashure? Iri rekudzivirira band kurovedza muviri kumusana kunosimbisa tsandanyama dziri kumusoro kwako kumashure, kusanganisira yako deltoids, rhomboids, uye misungo, uye inogona kubatsira kuvandudza chimiro, anodaro Bollig.

A. Mira nemakumbo fudzi-upamhi hwakaparadzaniswa. Bata bhanhire rekudzivirira pamagumo ega uye ubatisise pamberi pechipfuva, chengetedza maoko akatwasuka nemichindwe yakatarisana nepasi.

B. Dzvinya mapepa epafudzi pamwe chete uye dhonza iro bhendi parinogoneka sezvinobvira, kuchengeta maoko akatwasuka sezvinobvira, chifuva chakakwirira, uye kumashure kwakadzika. Ive neshuwa regedza misungo kuti udonhe mafudzi kubva panzeve.

C. Bata kwechipiri-masekondi kuverenga uye zvishoma nezvishoma regedza bhendi kuti utange.

Dzokorora kwemasekondi makumi matatu. Zorora kwemasekondi gumi nemashanu.

Resistance Bhendi Yakapetwa-Kupfuura Mitsara

Zvakawanda senge kudhonza-aparts, iyi yekudzivirira bhendi kurovedza kumusana inoshanda rhomboids yako uye misungo, asi zvakare inosimbisa lats, iyo inozowedzera kupuruzira chimiro chako uye inogona kubatsira kuderedza mitsipa nemapfudzi.

A. Mira ne tsoka-fudzi hupamhi hwakaparadzaniswa. Chengetedza iyo refu-chiuno kuramba bhandi pasi petsoka mbiri saka pane chiuno chinonamira kunze kune rimwe divi. Bata chiuno chimwe nechimwe nemichindwe yakatarisa mukati.

B. Iine chifuva chakakwirira uye chemberi chakapetana, kukotama muchiuno uye wezasi wepamusoro muviri kune yakasununguka mutsara chinzvimbo, anenge makumi mana nemadhigirii kumberi.

C. Dhonza chiuno chimwe nechimwe chebhendi kumusoro kune ribcage uye svina mapepa epafudzi pamwechete, sekunge uchiedza kubata penzura pakati pavo.

D. Bata kwechipiri-chechipiri kuverenga uye zvishoma nezvishoma kusunungura bhendi kuti idzoke kutanga.

Dzokorora kwemasekondi makumi matatu. Zorora kwemasekondi gumi nemashanu.

Resistance Band Face Dhonza

Pakati peichi chikamu chebhendi rekudzivirira shure kudzidzira, iwe unozoda chimwe chinhu chakasimba kuputira bhendi kutenderedza, senge danda rekutsigira mumba mako, makumbo embhedha wako, yakatwasuka stair railing, kana pole yesimbi. Asi mabhenefiti ezviitwa akakosha kunetsa: Iwe uchasimbisa ako ekumashure deltoids uye rhomboids neese rep, anodaro Bollig.

A. Gadzirisa refu-chiuno kuramba bhandi kutenderedza chakachengeteka chinhu pakukwirira chiuno. Mira zvinhanho zvishoma kubva pachinhu icho tsoka dzakaparadzana paupamhi hwemafudzi, wakatarisana nechinhu chakasungirirwa bhendi. Bata bhendi pamberi pechiuno nemaoko 3 kusvika 4 inches akaparadzana uye zvanza zvakatarisa pasi.

B. Dhonza iyo bhendi yakanangana nechiso uye svina mapendekete pamwe chete, uchichengeta magokora kumusoro uye kumashure akatsetseka. Edza kuchengetedza misungo yakasununguka kuitira kuti mapendekete arege kukwira akananga kunzeve.

C. Bata kwechipiri-chechipiri kuverenga uye zvishoma nezvishoma regedza bhendi kuti udzoke kutanga. Kana zviri nyore kwazvo, tora imwe nhanho kumashure kubva kuchinhu.

Dzokorora kwemasekondi makumi matatu. Zorora kwemasekondi gumi nemashanu.

Kuramba Bhendi Deadlift

Iwe unogona kunge uchiziva kufa kunofa semhondi glute uye gumbo kurovedza muviri, asi ivo vanogona zvakare kuita basa rakakomba pane yako erector spinae - yakadzika tsandanyama yekumashure inodzika pasi mativi ese emusana wako, anodaro Bollig. Ingo ita chokwadi chekuchengetedza musana wako kubva mukutenderera uchiita yekudzivirira bhendi kumashure kurovedza muviri kuti uwane zvakanyanya kubatsirwa, anowedzera.

A. Mira netsoka dzakafara zvishoma kudarika upamhi hwemafudzi, mabvi akakotama zvishoma. Chengetedza rumwe rutivi rwehurefu-loop kuramba bhandi pasi petsoka. Hinge pahudyu kuti ukotamise torso kumberi, uchisaidzira butt kumashure. Bata chimwe kana zvikamu zviviri zvebhandi pakati petsoka (imwe iri nyore, mbiri yakaoma), nemaoko akatambanudzwa uye zvanza zvakatarisana nemuviri.

B. Kuchengeta musana wakafuratira, chifuva chakakwirira, uye zviuno zvakasundidzirwa kumashure, kusvina glutes pamwe chete uye kukwevera bhandi kumusoro kusvikira wakamira zvakakwana.

C. Zvishoma nezvishoma sunungura bhendi kuti idzoke kutanga.

Dzokorora kwemasekondi makumi matatu. Zorora kwemasekondi gumi nemashanu.

Resistance Band Mangwanani akanaka

Kana iwe uri kutsvaga kufamba kunosimbisa kupfuura kungoita musana wako, unofanirwa kuedza mangwanani akanaka. Band rekudzivirira bhendi rekumashure rinosimbisa cheni yako yepashure, iyo inoumbwa nemhasuru dzemhuru, hamstrings, glutes, erector spine, uye lats, anodaro Bollig.

A. Mira nemakumbo fudzi-upamhi hwakaparadzaniswa. Chengetedza rumwe rutivi rwehurefu-loop kuramba bhendi pasi petsoka uye mumwe mugumo kupfuura neshure kwemapendekete. Bata bhendi kunze kwemapfudzi, michindwe yakatarisana nemuviri.

B. Kuchengeta yakadzika yakati sandara, chipfuva chakakwirira, uye kupera kudiki mumabvi, hinji pazviuno kukotamisa torso kumberi kusvikira iwe uchinzwa kutambanudzwa mumhasuru.

C. Bata kuzasi kumashure, hinge pahudyu, uye zvishoma nezvishoma uunze torso kumusoro kuti umire.

Dzokorora kwemasekondi makumi matatu. Zorora kwemasekondi gumi nemashanu.

Ongororo ye