Indlela yokusebenzisa i-mini band ukwenza umthambo

Iibhendi ezincincizikwabizwa ngokuba ziibhendi zokuxhathisa okanye iibhendi zelophu.Ngenxa yokuguquguquka kwayo kunye nokulula kwayo, iye yaba sisixhobo esithandwayo sokuzilolonga.Ezi bhanti zincinci, kodwa zinamandla.Iibhendi ezincinci zingasetyenziselwa uluhlu olubanzi lwemithambo ejolise kumaqela ahlukeneyo emisipha.Amanqanaba abo ahlukeneyo okuxhathisa abenza bafaneleke kuwo onke amanqanaba okufaneleka.

Kweli nqaku, siza kujonga indlela yokusebenzisabands miniukuzilolonga kwaye ufumane okuninzi kukuzivocavoca kwakho.Masiqale ngokuqonda izibonelelo zokusebenzisa iibhendi ezincinci.
1. Ukuphucula amandla emisipha kunye nokunyamezela.Iibhendi ezincinci zibonelela ngokumelana, okunceda ukuphucula amandla emisipha kunye nokunyamezela.Oku kunokunceda ukuthintela ukulimala kunye nokwandisa ukusebenza kakuhle.
2. Ukwandisa ukuguquguquka.Iibhendi ezincinci zingasetyenziselwa ukwenza umthambo wokuzolula, onokunceda ukuphucula ukuguquguquka kunye noluhlu lokunyakaza.
3. Kulula ukuyisebenzisa.Iibhendi encinciincinci kwaye ikhaphukhaphu, kwaye inokusetyenziswa naphi na.Ke sisixhobo esifanelekileyo sokuzilolonga ekhaya okanye ukuhamba.
4. Ukujolisa amaqela amaninzi emisipha.I-mini band ingasetyenziselwa ukujolisa amaqela ahlukeneyo emisipha, kuquka i-hip, i-glutes, imilenze, amahlombe kunye neengalo.

Ngoku makhe sijonge indlela yokusebenzisa i-mini band ukwenza umthambo.

1. Imithambo yokufudumala
Ngaphambi kokuqala naluphi na umthambo, kubalulekile ukufudumala ukwenzela ukukhusela ukulimala kunye nokwandisa ukusebenza.Ungasebenzisa i-mini band ukufudumala.Yibeke ngaphezu kwamadolo akho kwaye wenze imithambo efana namanyathelo asecaleni, amanyathelo angasemva, inkqubela phambili kunye namadolo aphezulu.Olu qheliselo luya kuvula i-glutes yakho, isinqe kunye nemilenze kwaye uzilungiselele ukuzilolonga.

2. Ibhulorho yeGlute
Ibhulorho ye-glute yenye yezona zinto zihamba phambili zokujolisa i-glutes kunye ne-hamstrings.Ukwenza lo mthambo, lala ngomqolo wakho amadolo akho agobile kwaye iinyawo zakho zibe ngububanzi be-hip-widdi ngaphandle.Indawo aibhendi encincingaphezu kwamadolo akho kwaye uphakamise isinqe sakho phantsi, ucinezele i-glutes yakho phezulu.Yehlisa isinqe sakho kwaye uphinda iiseti ezintathu ze-10-12 reps nganye.

3. Ii-Squats ezinzulu
I-squat enzulu ngumsebenzi odibeneyo ojolise kwii-quads zakho, i-glutes kunye ne-hamstrings.Ukwenzama squat enzulu, sebenzisa aibhendi encinci.Beka ibhanti phezu kwamadolo akho kunye neenyawo zakho ububanzi begxalaba ngaphandle.Yehlisa umzimba wakho ngokungathi uhleli esitulweni.Phakamisa isifuba sakho, b ugcine amadolo akho ngokuhambelana neenzwane zakho.Buyela kwindawo yokuma ngoxinzelelo lwesithende.Phinda iiseti ezintathu ze-10-12 reps nganye.