Kwihlabathi lokufaneleka kunye nokubuyisela kwisimo sangaphambili, izixhobo ezintsha kunye nezixhobo zidlala indima ebalulekileyo ekuphuculeni uqeqesho olusebenzayo kunye nokuququzelela ukubuyiswa kokulimala. Eli nqaku ligocagoca kwizinto ezininzi kunye neenzuzo ezininzibands mini kwiindawo ezahlukeneyo zokomelela kunye nokubuyisela kwisimo sangaphambili.
Intshayelelo kwiiBands ezincinci
Amabhanti amancinane, ngokusisiseko amabhanti alastiki ayilelwe iinjongo ezithile zoqeqesho, abe yinxalenye ebalulekileyo yeendlela zokuzilolonga zangoku. Ezi bhendi ziza ngobude obahlukeneyo, ukuxinana, kunye nemibala, ukulungiselela iimfuno ezahlukeneyo zoqeqesho kunye nokukhethwa. Ubungakanani bazo obubambeneyo bubenza baphatheke kakhulu, nto leyo evumela abasebenzisi ukuba bazibandakanye kwimisebenzi yabo naphi na, nangaliphi na ixesha.
Iingenelo of Iibhendi ezincinci
1. Ukomelezwa kwe-Muscle Active
Enye yeenzuzo eziphambili zeebhendi ezincinci kukukwazi kwabo ukwenza kunye nokomeleza izihlunu ezihlala zingahoywa kwimithambo yemveli. Ngokubonelela ukuchasana kulo lonke uluhlu lokunyakaza, ii-mini bands zinyanzela izihlunu ukuba zisebenze nzima, ezikhokelela ekusebenzeni okukhulu kwemisipha kunye nokukhula. Ngokomzekelo, ukubandakanya ama-mini bands kwi-squats okanye imiphunga kunokuvuselela kakhulu i-glutes kunye ne-hamstrings, ukuphucula amandla omzimba ophantsi kunye nokuzinza.
2. Ukuthintela Ukwenzakala
Iibhendi ezincinci zizixhobo ezixabisekileyo ekuthinteleni ukulimala, ngakumbi kubagijimi kunye nabadlali ababandakanyeka kwimidlalo enempembelelo ephezulu. Ngokuqinisa izihlunu zokuzinzisa malunga namalungu, ama-mini bands anceda ukuphucula ukuzinza kunye nokunciphisa umngcipheko wokulimala. Umzekelo, ukuzivocavoca usebenzisa ama-mini bands ukomeleza abaqweqwedisi be-hip kunye ne-adductors kunokunceda iimbaleki zigcine indlela efanelekileyo yokuqhuba, ngaloo ndlela kuncitshiswe amathuba okulimala kwamadolo kunye ne-hip.
3. Ukubuyisela kwisimo sangaphambili kunye noBuyiselo
Ukubuyisela emva kokulimala ngenye indawo apho iibhendi ezincinci zikhanya khona. Ubume babo obunempembelelo ephantsi kunye nokukwazi ukujolisa amaqela athile emisipha abenza ukuba balungele逐渐恢复amandla kunye noluhlu lwentshukumo emva kokulimala. Iibhendi ezincinci zingasetyenziselwa ukubuyisela ngobumnene uqeqesho lokumelana, ukunceda izigulane ziphinde zibe namandla emisipha kunye nokuzinza ngokubambisana ngaphandle kokubeka uxinzelelo olungafanelekanga kwindawo yokulimala. Ngokomzekelo, ekubuyiseleni utyando lokutshintshwa kwe-hip, iibhendi ezincinci zingasetyenziselwa ukuqinisa abaxumi be-hip kunye ne-adductors, ukuququzelela ukubuyiswa ngokukhawuleza nangokulula.
4. Ukuguquguquka kuQeqesho
Enye yezona zinto zinomdla kakhulu kwiibhendi ezincinci kukuguquguquka kwazo. Zingasetyenziselwa ukuguqula okanye ukuphucula phantse nawuphi na umthambo, ukusuka kwisiseko sokufudumala ukuya kwiindlela zokuqeqesha amandla. Ukusuka kwiibhulorho ze-glute ukuya kwiindawo zokuhamba ezisecaleni, iibhendi ezincinci zongeza ukuxhathisa kunye nobunzima bokuzivocavoca, ukuqinisekisa ukuba abasebenzisi bahlala becela umngeni kwaye baqhubela phambili. Ngaphaya koko, zingasetyenziselwa zombini imithambo ye-unilateral kunye ne-bilateral, ijolise kumaqela emisipha okanye umzimba wonke.
5. Iipateni zeNtshukumo eziphuculweyo
Iipateni zokuhamba ezifanelekileyo zibalulekile ekuthinteleni ukulimala kunye nokusebenza ngokubanzi. Iibhendi ezincinci zinokunceda ukuphucula iipatheni zokuhamba ngokunyanzela abasebenzisi ukuba babandakanye izihlunu zokuzinzisa kunye nokugcina ifom efanelekileyo. Ukuzivocavoca okufana ne-squats edibeneyo kunye ne-deadlifts, umzekelo, kufuna ukuba abasebenzisi bagcine i-core yabo iqinile kwaye bagcine i-posture efanelekileyo kuyo yonke intshukumo, ekhokelela ekuphuculeni iipatheni zokunyakaza kunye namandla onke.
6. Iindleko-Ezisebenzayo kwaye ziyafikeleleka
Enye inzuzo yeebhendi ezincinci kukufikeleleka kwazo kunye nokufikeleleka. Xa kuthelekiswa nezinye izixhobo zokuzilolonga, iibhendi ezincinci azibizi kakhulu, zibenza bafikeleleke kubantu abakuwo onke amanqanaba okuqina kunye nohlahlo lwabiwo-mali. Ubungakanani bazo obubambeneyo bukwabenza ukuba kube lula ukuzigcina kunye nokuthutha, ukuqinisekisa ukuba abasebenzisi banokuzibandakanya kwimisebenzi yabo ngaphandle kwendawo.
Izicelo kuFitness and Rehabilitation
Ukufaneleka kwezicelo
Kwilizwe lokomelela, iibhendi ezincinci zisetyenziselwa ukomeleza amandla, unyamezelo, kunye nokuguquguquka. Ziyakwazi ukufakwa kwiindlela zokufudumala ukuze kusebenze kwaye kulungiswe izihlunu zoqeqesho oluphambili, okanye kwiiseshoni zokuqeqesha amandla ukongeza ukuxhathisa kunye nobunzima bokuzivocavoca. Ngokomzekelo, iibhendi ezincinci zingasetyenziselwa ukwenza iibhulorho ze-glute, i-lateral walks, kunye ne-squats edibeneyo, yonke into esebenzayo yokuzivocavoca ukomeleza umzimba ophantsi.
Izicelo zokubuyisela kwisimo sangaphambili
Kwindawo yokubuyisela, iibhendi ezincinci zidlala indima ebalulekileyo ekuququzeleleni ukubuyiswa kokulimala kunye nokubuyisela umsebenzi. Ngokubonelela ukuchasana kunye nokukhuthaza iipatheni ezifanelekileyo zokuhamba, iibhendi ezincinci zinceda izigulane ziphinde zibe namandla emisipha kunye nokuzinza ngokubambisana. Zingasetyenziselwa ukwenza imithambo efana nokuxhwilwa kwe-hip kunye nokunyuswa, okuyimfuneko ekubuyiseleni i-hip kunye nedolo. Ukongeza, iibhendi ezincinci zingasetyenziselwa ukwazisa ngokuthe ngcembe uqeqesho lokuxhathisa, ukunceda izigulana ziqhubele phambili ukusuka kwimithambo yokwenziwa ukuya kwiintshukumo ezisebenzayo.
Ukuqukumbela
Iibhendi ezincinci, ezinokuguquguquka kwazo, ukufikeleleka, kunye neenzuzo ezininzi, ziye zaba yinxalenye ebalulekileyo yeendlela zanamhlanje zokomelela kunye nokubuyisela kwisimo sangaphambili. Ukususela ekuphuculeni ukusebenza kwemisipha kunye nokwakhiwa kwamandla ekuthinteleni ukulimala kunye nokuvuselela, iibhendi ezincinci zinika uluhlu olubanzi lwezicelo kunye neenzuzo. Nokuba ungumntu othanda ukomelela ujonge ukucela umngeni kuwe okanye isigulana sokubuyisela kwisimo sangaphambili esizama ukuchacha, iibhanti ezincinci sisixhobo esibalulekileyo esinokukunceda ufezekise iinjongo zakho. Ukubandakanya ama-mini bands kumsebenzi wakho okanye inkqubo yokubuyisela kwimo yesiqhelo kunokuphucula kakhulu amandla akho, uzinzo, kunye nokusebenza ngokubanzi, kubenze babe yimfuneko yokongeza kuyo nayiphi na impilo okanye irejimeni yokubuyisela.
Ixesha lokuposa: Sep-27-2024