Izikwele ezinwebeka: ungabhaqa kanjani ngebhande lokunwebeka

Izikwele ezinwetshiwe ziyisixazululo kubantu abangenalo ithuba lokuvakashela njalo ijimu enemishini yokuzivocavoca. Abesifazane babathanda ikakhulukazi njengethuba elihle lokumpompa isikhumba esiwumbhoshongo sobuso bangaphakathi bezingalo nemilenze, baqinise imisipha yezinqa, benze izinkalo nezingalo ziqhakambise futhi zithwale amathoni.

Le mishini ikuvumela ukuthi wandise kakhulu umthwalo lapho wenza izivivinyo ezijwayelekile zokuzifudumeza. Kwenza kube nokwenzeka ukusebenzisa ngokuphelele wonke amaqembu emisipha ngaphandle kokulayisha ngokweqile umgogodla namalunga. Kumzimba ongezansi, ama-squats anebhande lokunwebeka emilenzeni asebenza ikakhulukazi, ngoba kunzima kakhulu ekusebenziseni. Lokhu kungenxa yamandla okumelana nomsubathi okufanele anqobe, ngasikhathi sinye nomthwalo, empeleni, izigaxa ngokwazo.

Liyini ibhande lokunwebeka lezemidlalo

Eqinisweni, leli yibhande lokunwebeka elivalelwe eringini, okuthi, ngenkathi kwenziwa ukuvivinya umzimba, kufanele yelulwe ngama-amplitudes ahlukile. Isesekeli sibizwa ngamagama ahlukahlukene: ibhande lokuqina lomzimba, i-expander loop, i-mini band, i-expander yomlenze, i-mini band, i-mini loop, i-resistance band, njll.

Akufanele kudidaniswe namaluphu enjoloba namabhande okunwebeka. Umehluko kowokuqala ngosayizi wendandatho (ububanzi bezingodo bukhulu kakhulu), kanti owesibili, ngokuvamile, awuvaliwe.

Amabhande e-elastic angaba namazinga ahlukene okuqina, avumela abasubathi ukuthi bandise noma banciphise umthwalo. Uma uhlela ukuzijayeza ngokungathi sína, sincoma ukuthi usheshe uthenge isethi yamabhendi wokumelana anokuphikisana okuhlukile. Ngale ndlela uzokwazi ukudala umthwalo owanele wemisipha ehlukene.

Izici ze-squats ezinenjoloba

Uma uzibuza ukuthi ungabhinca kanjani ngebhande lokunwebeka lokuqina, cabanga ngokwenza izivivinyo ezijwayelekile, kepha unebhande lokunwebeka elelulwe phakathi kwemilenze yakho. Ngesikhathi se-squat, ngaphezu kokusebenza ngesisindo sakho, futhi udinga ukwenza ukudlula ohlangothini, ukunqoba ukumelana kwe-expander. Uke wethule? Vumelana, umsebenzi usube nzima ngokwengeziwe.

Kunokwehluka okuningi ekubekweni kwe-elastic uma wenza ama-squats. Isesekeli sibuye sisetshenziselwe ukwenza kube nzima ukushwiba, ukuzelula, ukudonsa izingalo nokufudumeza umzimba.

Ungayikhetha kanjani injoloba efanele?

Sesishilo ukuthi isesekeli singaba namazinga ahlukene okuqina, ngokuya ngokuthi izinga lobunzima liyakhula kanjani. Ngomthetho ongashiwongo, bonke abakhiqizi babelana ngamazinga wokumelana amabhande enjoloba anemibala, futhi ngalinye linezikali zalo. Noma kunjalo, izinketho ezivame kakhulu yilezi:

• Okuphuzi ukumelana okubuthakathaka;
• Umbala obomvu - isigaba sesibili sokulayisha;
• Okuhlaza - izinga eliphezulu lobunzima;
• Okuluhlaza okwesibhakabhaka - ukumelana okuphakeme kakhulu;
• Okumnyama yibhendi okunwebeka okunzima kunayo yonke, elungele kuphela abasubathi abanolwazi abanokuqina komzimba okuhle.

Ukwenza ama-squats nge-band yenjoloba angasebenzi kuphela, kepha futhi ajabulise, udinga ukukhetha isesekeli esifanele:

• Amabhande wokumelana enziwa nge-latex noma ukotini. Ezokuqala zishibhile, kepha ziyashibilika, zigobe lapho ziselulwa, zisikwe esikhunjeni bese zisheleleka. Abesibili bakhululeke kakhudlwana, kepha inani labo lentengo liphindwe kabili kunalelatex.
• Kukhona emifushane futhi emide. Ngokuvamile, ubude abulithinti ikhwalithi yokuvivinya umzimba, kepha izihibe ezinde zinikela ngokuhlukahluka kokuvivinya umzimba.
• Kukhona izesekeli ezibanzi nezincane. Lapho ukhetha, holwa ngumthetho: lapho itheyiphu ibanzi, umthwalo uba mkhulu.
• Uma wesaba ukuthi ngesikhathi somsebenzi ukunwebeka kuzophuka ngokuzumayo, kukushaye kabuhlungu ngesikhathi ululama, thenga i-expander emkhonweni. Lolu uhlobo lwekhava oluzogcina isesekeli ngaphakathi, kulondoloze ukungakhululeki uma kwenzeka kuba nekhefu.
• Ngendlela, ukuqina kwakho kuqinile, kuzoba nzima kakhulu ukukuphula.

Yimiphi imisipha esebenza ngesikhathi sezikwele ezinebhande lenjoloba?

Okulandelayo, sizokukhombisa ukuthi ungabamba kanjani ngebhendi lokuzivocavoca ukudlula konke okulindelwe, kepha okokuqala, ake sikhulume ngemisipha ekhonjiwe.

1. Vele, imisipha ekhazimulayo isebenza, njenganoma yisiphi esinye isikwele;
2. Futhi, imisipha ye-quadriceps yethanga iyabandakanyeka;
3. Ngokwengeziwe, imisipha yethole;
4. Ohola futhi yedwa;
5. I-Stabilizer musculature - i-back extensors, i-abs, i-biceps femora.

Njengoba ukwazi ukubona, ama-squats anebhendi lokuqina akuvumela ukuthi usebenzise amaqembu afanayo emisipha njengama-squats ajwayelekile, ngaphandle kwesesekeli. Futhi yenzelwe ukukhulisa umthwalo, ngokulinganayo ukusabalalisa ngaphezu kwemisipha ekhonjiwe, ngenkathi ungalayishi ngokweqile umgogodla ngesisindo eseqile. Le yindlela enhle yokwehlisa isisindo ezindaweni ezinenkinga ngaphandle kokuzikopa ngamabellbells noma ama-dumbbells.

Ubuhle nobubi

Ziyini izinzuzo zezikwele ezinqeni ezinwebeka emilenzeni, ake sithole!

1. Ikuvumela ukuthi usabalalise ngokuqondakalayo umthwalo, uwuguqule usuke ephuzwini ufike kokufanayo.
2. Lokhu kungenye indlela enhle yemishini yesisindo, evame ukuvinjelwa ngezizathu zezokwelapha. Ibhande le-elastic lingasetshenziswa ngisho nangabasubathi abanomgogodla obuhlungu;
3. Izikhulisi cishe azilayishi amalunga;
4. Izikwele ezinenjoloba kunzima ukuzenza ngokungafanele - umzimba wakho, ukuze wenze lula umsebenzi wawo, wenza umsebenzi ngendlela enembile;
5. Ngenxa yamazinga ahlukene okuqina, ungashintsha kalula umthwalo, okulula kakhulu;
6. Isesekeli singasetshenziswa ekhaya, ejimini, nangaphandle. Igoqwa ngokuhlangana futhi ingena kunoma yikuphi, noma isikhwama esincane kakhulu.
7. Ikuvumela ukuthi ushise i-kcal eyengeziwe engama-200-300 kunani elijwayelekile lapho ucoboshisa ngaphandle kwebhande lokunwebeka.
8. Ukuqeqeshwa okunjalo kuzokwenza isikhumba sibe nokunwebeka kakhudlwana, kusikhulule ekubambeni kwesibhakabhaka kanye nase-cellulite.

Vele, kukhona nokubi. Okokuqala, lo ngumkhawulo wokulayisha. Ungasandisa isisindo ku-barbell ngendlela othanda ngayo, kepha ngeke uzigqokele ngokwakho amabhande angama-15, noma ngabe ufuna kangakanani. Okwesibili, i-expander ngeke isize ekwakheni kakhulu imisipha, kuphela ukwakha ukukhululeka. Ukuze imisipha ikhule, ukuqeqeshwa kwamandla ngezisindo kuyadingeka. Ngakho-ke, le nsiza ayifanele amadoda afuna ukuthuthukisa isibalo sawo, kepha ilungele abesifazane abaqeqesha ukunciphisa umzimba.

Ukuhlukahluka kokuzivocavoca umzimba

Ngakho-ke, uthenge i-squat expander, wafunda izici, wafunda izincomo. Isikhathi sokuqala ukuzivocavoca umzimba! Yikuphi ukwahluka okuthandwa kakhulu ngabasubathi banamuhla?

• Crunch squats. Isesekeli sidonswa phakathi kwezinyawo, ukuqunjelwa, futhi ngesikhathi sokuphakanyiswa, amadolo adonswa ngokushintshelwa esifubeni;
• Izikhumba eziguqukayo zamadolo. Inqubo yokwenziwa kwakudala;
• Izikwele ezinenjoloba ngaphansi kwezinyawo. Umsubathi unyathela kuluphu oligoqiwe, ubamba ingxenye eyodwa ngezandla zakhe ukuze ngesikhathi sokukhuphuka irabha yelulwe, kwakheke umthwalo owengeziwe;
• Ama-squats agxumayo, ukuxoshwa kwamadolo;
• Izikwele ezinamaphaphu ezinhlangothini;
• Ukuhamba kwefayela elilodwa;
• Ama-squats ezinhlangothini;
• Jump-squat-isinyathelo ohlangothini;
• Amaphaphu asemaceleni anokushintshela ezinhlangothini;

Ungabhampa kanjani kahle ngebhande lokunwebeka emilenzeni yakho?

Uma ukhathazekile ngokuthi awazi ukuthi ungazihlwitha kanjani ngendlela efanele ngebhande lokunwebeka emilenzeni yakho, phumula. Isesekeli asiphakamisi noma iyiphi inqubo ekhethekile, into ebaluleke kakhulu ukwazi i-algorithm efanelekile yokwenza umsebenzi ngamunye ngaphandle kwe-expander.

Kodwa-ke, ngombuzo wokuthi "ungabhabha kanjani ngebhande lokunwebeka lokuqina" ekugcineni uxazululiwe, funda le mihlahlandlela elandelayo:

1. Ungalokothi ushiye ukufudumeza nokupholisa phansi - imisipha nemisipha kudinga ukufudunyezwa, kulungiselelwe ukusebenza;
2. Ukuphefumula ngendlela efanele - kuma-squats, ukuhogela kuhlale kwenziwa ekwehleni, phefumulela phezulu;
3. Ungalokothi uvivinye umzimba uma ungazizwa kahle;
4. Sincoma ukukhetha isesekeli esinendawo engasheleli ukwenza kube lula ukuzivocavoca umzimba.
5. Gqoka amabhulukwe amade akubambayo ngenkathi uzivocavoca ukuze ugweme ukuqubuka nokuhlukumezeka emilenzeni.
6. Vele, sebenzisa i-expander enezinga lokuqina elifanelana nawe;
7. Ungalokothi ume kulokho okuzuzile - wandise umthwalo njalo.

Hhayi, yilokho kuphela, sikutshele ngazo zonke izici zokusebenzisa i-squat elastic band. Manje imilenze yakho izoba mncane ngokwengeziwe, futhi umzimba wakho uzothanjiswa. Jabulela ukusebenzisa kwakho!