Iibhendi zokuchasazikwaluncedo olungundoqo olunokukunceda ujonge imidlalo ecela umngeni.Nazi ezinye izizathu zokongeza ibhendi yokuxhathisa kumdlalo wakho!
1. Iibhendi zokuchasainokunyusa ixesha lokuqeqeshwa kwemisipha
Ukolula nje ibhendi yokumelana kunokudala uxinzelelo olufanayo njengobunzima.Okukhona iqondo lokuzolula likhulu, kokukhona uxinezeleko lukhulu.Kwaye iibhendi zokuchasana zihluke kwiisisindo zamahhala.Ibhendi yokumelana ibonelela ngoxinzelelo kulo lonke ixesha lokuzilolonga.Ngaloo ndlela inokunyusa ixesha loqeqesho lwemisipha.
2. Iibhendi zokuchasa zinokuba luncedo phantse kuyo nayiphi na inkqubo yoqeqesho
Iibhendi zokuxhathisa zinokukunceda ukuba wakhe amandla ngaphandle kokulayisha kakhulu izihlunu zakho emva kokuba wonzakele.Ezinye iibhendi zokuchasa, ngakumbi ezinde ezinokwelula okongeziweyo, zifanelekile.Ziyakwazi ukuguquguquka kwaye zilungelelanise kunee-mini-stretch mini-bands ezingaphantsi kwama-30 cm ububanzi.
Indlela yokusebenzisa iibhendi zokumelana ngokuchanekileyo?
1. Khetha okulungileyoband ukumelanangokohlobo loqeqesho
Ukuba uqeqesho lwakho lubandakanya imithambo emininzi edibeneyo, ungakhetha ibhendi ede, ejiyileyo yokuxhathisa.Zihlala zibizwa ngokuba "ziibhendi ezixhathisayo" kuba zijongeka njengamabhanti amakhulu erabha.Olu hlobo lwebhendi yokumelana lunokuthintela ukulimala ekuqeqesheni ubunzima.
Xa ugxininise kumaqela athile emisipha, udinga ukuguquguquka kunye nokuguquguqukaband ukumelana.Oku kuya kukuvumela ukuba wolule ukusuka kwii-engile ezahlukeneyo.Oku kuxa unokufuna ukukhetha ibhendi yeringi ende ebhityileyo.Liphepha elicekethekileyo, nelinelastiki elandisiweyo, kanye njengeribhoni enkulu.
Ukuzivocavoca kunye noluhlu oluncinci lokunyakaza, njengokuqeqeshwa kwe-hip, unokukhetha ibhendi yokumelana ne-mini.Kuba kulungele ngakumbi ukutyibilika phezu kwe-ankle okanye ngaphezulu kwedolo.
2. Jonga "ubunzima" bebhendi yokumelana
Iibhendi zokuchasaziza kubunzima obahlukeneyo okanye amanqanaba oxinzelelo, adla ngokuquka ukukhanya okugqithisileyo, ukukhanya, okuphakathi, ubunzima kunye nobunzima obungaphezulu.Imibala isetyenziswa ngokubanzi ukwahlula amanqanaba ahlukeneyo.
Kubalulekile ukukhetha "ubunzima" obufanelekileyo kwiimpawu zokuzilolonga kwakho, kuxhomekeke kwiinjongo zakho.Ukuba awukwazi ukwenza i-5 reps ngokulandelelana kwindawo echanekileyo xa usenza isethi, ngoko kufuneka unciphise ubunzima obuncinci.Ukuba awushushu ekupheleni kweseti yoqeqesho, kuya kufuneka unyuse kancinci inqanaba lobunzima bakho.
3. Lungisa ngokwendawo yokuzivocavoca
Unokuhlengahlengisa ukuqina kokuzivocavoca, ngakumbi iibhendi zokuchasana ne-mini, kuxhomekeke kwindawo yokuchasa kumalungu.
Okukhona ibhendi yokuxhathisa isuka kwisihlunu ofuna ukusisebenzisa, kokukhona kuya kuba nzima ngakumbi ukulolongwa kwezihlunu.Oku kungenxa yokuba iya kudala i-lever ende ukuba i-muscle ihambe.Ukuba ufuna ukuqinisa i-gluteus maximus ngokuphakamisa umlenze wecala, unokubeka ibhande lokumelana ngaphezu kwe-ankle endaweni ngaphezu kwedolo.Ngale ndlela i-gluteus maximus iya kufuneka ilawule zombini ithanga kunye nethole kwaye iziphumo ziya kuba ngcono.
*Ingcebiso efudumeleyo: Ungaze ubeke aband ukumelanaphezu kwedolo, iqakala, okanye elinye ilungu.Nangona iibhendi zokuchasana zithambile kwaye zibhetyebhetye, ukuxinezeleka abakwenzayo kunokubeka uxinzelelo olugqithisileyo kwilungu.Oku kunokunyusa umngcipheko weentlungu okanye ukulimala.
4. Uxinzelelo!Uxinzelelo!Uxinzelelo!
Ukufumana isiphumo esipheleleyo sokuqiniswa kweebhendi zokuxhathisa, zigcine zicocekile kulo lonke ixesha lokuzilolonga!Kufuneka uhlale uziva uxinezeleko lwemisipha yakho ngokuchasene nebhendi yokumelana.
Yolula iband ukumelanangalo lonke ixesha lokuzilolonga kwintshukumo nganye.Ude uzive ngathi kufuneka umelane noxinzelelo ukuze uphephe ukuphinda ubuyele.Emva koko gcina le ntension ngokuqhubekayo kuyo yonke isethi.
Ixesha lokuposa: Jan-05-2023