Zininzi iindlela zokuzilolonga.Ukubaleka kunye ne-gymnasium lukhetho oluhle.Namhlanje siza kuthetha malunga nendlela yokusebenzisa i-latex tube band ukwenza umthambo.Amanyathelo athile ngala alandelayo:
1. Zombini izandla eziphakamileyo ze-latex band band bend, le ntshukumo ikuvumela ukuba wenze ukugoba ngelixa uphakamisa ingalo, ukwenzela ukuba imisipha yakho ye-brachial ikwazi ukufumana umthambo osebenzayo.Ukuqala kwe-posture: xhoma izibambo ezimbini kwi-pulley ephezulu kumacala omabini, yima phakathi, ubambe i-pulley enye ngesandla ngasinye, intende yesandla phezulu, iingalo eziya kumacala omabini e-pulley kunye nokuhambelana nomhlaba.Isenzo: ukugoba i-elbows, tsala izibambo kumacala omabini entloko yakho ngokuhamba okugudileyo, gcina iingalo eziphezulu zizinzileyo, kunye neentendelezo phezulu;xa ikhontrakthi ye-biceps ukuya kwinqanaba eliphezulu, zama ukutsala phakathi.Emva koko ngokukhawuleza ubuyele kwindawo yokuqala.Yongeza: Ungakwazi nokubeka isitulo esithe nkqo se-90 degree phakathi kweepuli ezimbini ukugqibezela umthambo ukwindawo yokuhlala.
2. Izandla ezimileyo ze-latex tube band zigoba, le yeyona ntshukumo isisiseko yokugoba, kodwa ikwayeyona ndlela isebenzayo yokuzilolonga.Kulula kakhulu ukulungelelanisa ubunzima be-thruster ngentsimbi yentsimbi kunokulungelelanisa ubunzima be-barbell okanye i-dumbbell ngokuqhubekayo.Oku kunokonga ixesha lekhefu kwaye kwenze umthambo ube compact kwaye usebenze.Isikhundla sokuqala: khetha ubude obuphakathi ibha ethe tye, ngokukhethekileyo uhlobo olunokuthi lujikelezwe, luxhonywe kwipuli yokutsala ephantsi.Yima ujonge kwipuli amadolo agobe kancinci kwaye umva ongezantsi agobe kancinci.Bamba ibha ethe tye ngeentende zezandla zozibini phezulu, kwaye umgama wokubamba ulingana nobubanzi obufana negxalaba.
3. Ukuma isandla esinye se-latex tube band ukugoba, ukuzivocavoca kwesandla esinye kunokukwenza ukuba umphumo ugxininise ngakumbi, ngexesha elifanayo unokukunika ithuba lokusebenzisa ukunyakaza kwesundu (isundu ngaphakathi ukuya kwisundu phezulu), ukuvuselela ngokupheleleyo i-biceps brachii.Indawo yokuqala: xhoma isibambo sokutsala esinye kwipuli ephantsi.Finyelela phambili ngengalo enye kwaye ubambe isiphatho, uncike kancinci kwicala le-axis, ukuze ingalo ofuna ukuyisebenzisa isondele kwi-thruster.Isenzo: goba i-elbow joint (gcina igxalaba lizinzile), tsala isiphatho kwaye ujike isihlahla ngokutyibilikayo;xa utsalela kwindawo ephezulu, intende iphezulu.Emva koko ubuyele kwindawo yokuqala.Iingalo zombini ziyatshintshana.
4. Gcina ukunyanzeliswa kwemisipha ekupheleni, okungenakwenzeka ekuphakanyisweni kwamahhala.Indawo yokuqala: faka i-armrest phambi kwebhendi ye-tube ye-latex, ukwenzela ukuba xa uhleli kwi-stool, uya kujongana ne-tube band ye-latex.Hambisa ibha ethe tye okanye egobileyo kunye nomkhono ojikelezayo kwipuli ephantsi.Beka ingalo yangaphezulu kumqamelo we-armrest.Isenzo: gcina iingalo zakho eziphezulu kunye neengqiniba zimile, goba iingalo zakho kwaye uphakamise ibha ukuya kwindawo ephezulu.Misa kwindawo ephezulu umzuzwana, emva koko wehlise kancinci ibha ukuya kwindawo yokuqala.
5. Le ntshukumo engaqhelekanga kodwa esebenzayo kakhulu inokwenza umqolo wakho ophantsi ube kwimeko ekhululekile.Kwangaxeshanye, inokukunceda ukuba ugweme iimpazamo zokusebenzisa amandla ngokushukuma kunye nokushukuma komzimba, kwaye wenze ukuba izihlunu ze-elbow flexion zidlale ngokugqithisileyo.Isikhundla sokuqala: beka ibhentshi nge-perpendicular kwi-thruster, kwaye uxhome ibha emfutshane (ngokukhethekileyo ngengubo ejikelezayo) kwi-pulley ephezulu.Lala ngomqolo ebhentshini nentloko yakho isondele kwi-thruster.Yandisa iingalo zakho zithe nkqo emzimbeni wakho kwaye ubambe ibha ngezandla zombini ububanzi njengesandla esinye.Isenzo: gcina ingalo yakho yangaphezulu iqinile, goba ingqiniba yakho ngobunono, kwaye utsale intsimbi ebunzi.Xa ikhontrakthi ye-biceps ukuya kwinqanaba eliphezulu, isahla ngokukhawuleza, kwaye ngokukhawuleza ubuyele kwindawo yokuqala.
6. I-Supine latex tube band band, kulo mdlalo, kunzima ukusebenzisa ezinye iinxalenye zentshukumo ukuya kwi-opportunistic.Unokuzama ukutshintsha umgama wokubamba ukuze ufezekise isiphumo esihle.Isikhundla sokuqala: khetha ibha yobude obuphakathi (ngokukhethekileyo ngengubo ejikelezayo) kwaye uyixhome kwipulley ephantsi.Lala ngomqolo wakho ngeengalo ezichanekileyo, izandla kwi-bar, amadolo aguqe, iinyawo kwisiseko se-thruster.Beka izandla zakho emathangeni akho, iintende zakho phezulu, kwaye iintambo zidlula phakathi kwemilenze yakho (kodwa ungazichukumisi).Isenzo: gcina iingalo zakho ezingaphezulu kumacala omabini omzimba wakho, gcina amagxa akho kufutshane nomhlaba, ugobe iingqiniba zakho, kwaye utsale umvalo uye phezulu emagxeni akho nge-biceps force.Gcina umqolo wakho ophantsi ugobile ngokwemvelo ngelixa ubuyela kwindawo yokuqala.
Ixesha lokuposa: Apr-20-2021