Ungasebenzisa iibhendi zokuxhathisa i-glute ukuze usebenze i-glutes.glute resistance bands Kukho iintlobo ezininzi zokukhetha kuzo.Enye yezona zithandwa kakhulu ngumfanekiso wesibhozo webhendi, owenziwe njenge "yesibhozo".Ezi bhanti zibhetyebhetye kwaye zinwebeka kune-loop bands kwaye zihlala zisetyenziselwa umthambo wonyango.Uninzi lweemodeli zenziwe nge-latex, inayiloni kunye ne-spandex.Nangona kunjalo, qiniseka ukuba ukhetha ibhendi ephezulu enokumelana nokwelula ngokuphindaphindiweyo.Ibhendi yomgangatho olungileyo ayisayi kutyibilika, iphulukane noxinzelelo, okanye ingquzulane.
Xa uthengela iibhendi zokuxhathisa i-glute, khumbula ukuba kufuneka uthenge isethi ubuncinane ezintathu.i-glute resistance bands I-pair of bands ilungele abaqalayo, kodwa iibhendi ezimbini zisisiseko kakhulu kubasebenzisi abaphambili.Kungcono uthenge ubuncinci ezintathu ukuze uzilolonge ngokucokisekileyo.Amaqela amathathu aya kubonelela ngezona nzuzo zinkulu kwi-glutes yakho, kwaye unokuzisebenzisa ukuphucula inkqubo yakho yokwakha amaxhoba.Kufuneka kwakhona ucinge ngokuthenga iseti yokumelana nebhendi ebandakanya iibhendi ezingaphoswanga.
Ukuqala, beka ibhanti ngaphezu kwamadolo akho.Emva koko, lala ngomqolo iinyawo zakho zithe tyaba phantsi.Ukwenza umlenze uphakamise, cinezela i-glutes yakho kwaye ucinezele phantsi kwizithende zakho ukuze uphakamise i-pelvis yakho phantsi.Emva koko, ngokukhawuleza ujike intshukumo ngokutyhala amadolo akho ngokuchasene nebhendi kwaye ujikeleze ngaphandle.Qhubeka utshintshanisa imilenze kwi-rep nganye.Injongo kukucinezela imisipha ye-glute kwaye uphakamise isinqe sakho kwisilingi.
Emva kokuba unebhendi efanelekileyo, ungadlulela kumsebenzi olandelayo.Ungasebenzisa ibhendi yokumelana ukwenza i-glute kickbacks, kodwa kufuneka uqaphele ukugcina umgangatho we-hips ngelixa ukhaba umlenze emva.Ukuba awugcini inqanaba le-hips yakho, unokubangela ukuba umva wakho ophantsi ube yi-arch kwaye iinzwane zakho ziphakame ngaphezu kwentloko yakho.Iindlela ze-HIIT ezibandakanya umthambo we-glute kunye neebhendi zokuxhathisa ziya kukunika iziphumo ngexesha elifutshane.
Kwinqanaba lokuqala lokuzilolonga kwe-glute, ungaqala ngebhendi yokumelana nomgangatho ophantsi.Qala ngebhendi yokukhanya kwaye ngokuthe ngcembe wandise ukuchasana njengoko i-glutes yakho isomelela.Emva koko, qhubela phambili kwibhendi ephezulu.Kuya kuba nzima kuwe ukugqiba iintshukumo ngefomu egqibeleleyo.Kungakhathaliseki ukuba luhlobo luni lwebhendi yokuchasana oyithengayo, qiniseka ukuba ugcina ukuma kakuhle kwaye ucinezele i-glutes yakho ngaphambi kokuba uqale umthambo.
Ukusebenzisa ibhendi kuya kwandisa inkqubo yakho yoqeqesho ngeendlela ezininzi.Ukusebenzisa ibhendi kuya kugcina zontathu izihlunu ezinkulu zegluteus zidubula ngaxeshanye.Oku kuthetha ukuba unokwenza imithambo emininzi ngokuphindaphinda okumbalwa kunye nokuqina ngakumbi.Unokuzama ukuzivocavoca umzimba ngelixa usebenzisa ibhendi.Unokumangaliswa ziziphumo ozifumanayo!Olu qeqesho luya kwenza ithoni kwaye yakhe i-glutes yakho ngeyona ndlela ingcono.Ukuba usebenzisa iibhendi zokuchasa ngokufanelekileyo, uya kubona iziphumo ezimangalisayo kwiiveki ezimbalwa nje.
Unokwenza imithambo yomzimba ukomeleza i-glutes yakho.Olu qheliselo luya kubandakanya zombini ukuhlala wedwa kunye neentshukumo ezidibeneyo ezibeka uxinzelelo olukhulu kwisihlunu ekujoliswe kuso.Zama ukwenza utshintsho lomlenze omnye womsebenzi ngamnye ukubeka ubunzima obuninzi kwicala elinye.Qinisekisa ukuba wenza iseti epheleleyo yomsebenzi ngamnye malunga neshumi elinesibini ukuya kwishumi elinesihlanu lokuphindaphinda.Qinisekisa ukuba awuthwali kakhulu ngumthambo ukuba awutyi kakuhle kwaye ulandele ukutya okunesondlo.
Ixesha lokuposa: Jul-18-2022