Ibhande le-elastic liqeqesha umhlaba wonke. Kungani udinga i-expander nokuthi ikuphi ukuvivinya umzimba okusebenzayo ekwehliseni isisindo nasekuqiniseni imisipha - sizocubungula esihlokweni esingezansi.
Ibhande le-Elastic lokuqina - incazelo ejwayelekile
I-band expander iyi-band e-elastic eyenzelwe ukuqeqesha izingalo, imilenze, emuva nezinqe. Umphumela utholakala ngokwelula ibhande lokunwebeka - iqembu lemisipha elisebenzayo lisebenza kanzima ukwenza lo msebenzi ngaphezu kokujwayelekile.
Umqeqeshi ulungele ukusebenzela ekhaya nokuzivocavoca umzimba. Amabhendi wokumelana avame ukusetshenziselwa amakilasi eqembu kumakilabhu okuqina.
Ungayikhetha kanjani i-expander?
- Izinga lobunzima
Ukuqina kwetheyiphu kuncike ezingeni lobunzima. Ikhodi yombala yendawo yonke: ophuzi - abaqalayo; okuluhlaza - okuthuthukile; obomvu - izinga eliphakathi; abamnyama ngumpetha.
Ezinye izinkampani zikhiqiza amaribhoni ngaphandle kokunamathela kumazinga angenhla, ngakho-ke izintambo zemibala ehlukene zingabonakala ku-assortment. Kulokhu, holwa ngumthwalo okhonjisiwe ngamakhilogremu.
- Umehluko phakathi kwe-elastic and tape
Isandiso sebhande kufanele sizilungiselele, esikuvumela ukuthi ulungise umthwalo. Iteyipu isetshenziselwa ukuqina, i-yoga nokwelula.
Ukunwebeka kufaneleka kuphela ukufaneleka, akunakwenzeka ukulungisa umthwalo. Ukunwebeka kufanelana kahle futhi akudingi ukuchitha isikhathi ukubopha.
- Ububanzi
Ububanzi obufinyelela ku-3 cm buzoba ntofontofo lapho usebenza ezandleni zakho. Ngenxa yobubanzi obuncane, ngesikhathi sokuzivocavoca emilenzeni, kungahle kube nengcindezi eyeqile, ezodala ubuhlungu; kuze kufike ku-7 cm - inketho yendawo yonke yezandla nezinyawo; kusuka ku-10 cm - kuphela emilenzeni.
I-expander enobubanzi obuyi-10 cm ayinakuphatheka kahle ngesikhathi sokuzikhandla okukhulu komzimba, ikakhulukazi iribhoni elilodwa. Ngesikhathi sokuzivocavoca okusebenzayo, ingazigoqa futhi idale ukungakhululeki.
- Intengo
I-simulator esezingeni eliphakeme ibiza ngaphezu kwama-ruble angama-300. Uma ufuna ukuthenga inketho eshibhile, khona-ke lungela i-expander ukuthi ifike ezinsukwini zokuqala zokuqeqeshwa.
- Ubude
Ubude bukuvumela ukuthi ulungise ubunzima - ububanzi obuncane be-elastic bunezela ukucindezeleka ngesikhathi sokuqeqeshwa. Uma ufuna ukuthenga umqeqeshi wendawo yonke, bese uthenga ibhande elide ngaphandle kwezibambo. Ungazilungisa ngokwakho ngokubopha ifindo endaweni efanele.
Kungani i-expander iphuka?
Izinga lobunzima ukuqina kwetape. Uma umuntu onempilo enhle ethatha isimulator eyenzelwe abaqalayo, ukuqina okubuthakathaka akumelani nomthelela oqinile.
Ungalinquma kanjani ikhwalithi yomkhiqizo esitolo?
Thatha ibhande lenjoloba ulelule ngokuqinile. Imivimbo emhlophe ebusweni ama-microcracks. Uma bengekho, ikhwalithi yesimulator yinhle. Kunconywa ukuthi ukhethe amamodeli enerabha engqimba emibili - eyisisekelo nokuvikela. Uma kwenzeka kuqhuma enkulu, evikelayo izovikela ekulimaleni.
Izinzuzo nezingozi zokusebenzisa ibhande lenjoloba yokufaneleka
Izinzuzo zensini yokuqina:
- Kushibhile. Izindleko zokuqala zezinsini zingama-ruble ayi-100. Le mali ingabelwa umuntu nganoma yiliphi izinga leholo. Intengo emaphakathi ezitolo zezemidlalo isuka kuma-ruble angama-300 kuye kwangama-700. Uma ucabangela izimpahla zemikhiqizo yezemidlalo ethandwayo, khona-ke ubale izindleko ezingaphezulu kwama-ruble ayi-1000.
- Imisebenzi eminingi. Kufanele ukuthuthukiswa kwanoma yiliphi iqembu lemisipha, ukuze ukwazi ukunciphisa ukusebenza kwakho ejimini nasekhaya.
- Kuyaphumelela. Uma uvivinya umzimba njalo, landela inqubo bese udla ukudla okunomsoco, umphumela uzovela ngenyanga yokuqala yokuqeqeshwa. Amakilasi akufanele abe nsuku zonke - kanye njalo ezinsukwini ezingama-2-3, ukuze imisipha iphumule. I-simulator nayo ingezwa ekusebenzeni okuyisisekelo. Isibonelo, uma ubukade ugaqa nge-pancake noma i-barbell kuphela, bese ufaka i-expander ukuthuthukisa umphumela.
- Kulula ukuphatha. Ukunwebeka kuthatha isikhala esincane, ngakho kuyanela ngisho nasesikhwameni esincane. Uma ungafuni ukuphuthelwa ukusebenzisa kwakho lapho ushiya, phatha i-expander nawe. Eminye imikhiqizo ikhipha imikhiqizo enezembozo ezenziwe ngomumo.
Umubi wezinsini:
- Izinto ezisezingeni eliphansi zingadabula. Lapho uthenga ibhande le-elastic ngenani eliphansi - kufika kuma-ruble ayi-100, lungela umkhiqizo osezingeni eliphansi. Izindleko ezingcono kakhulu zokuhlanza umzimba okuhle ngama-ruble angama-300.
- Kuthatha isikhathi ukujwayela. Abanye abantu bakhala ngokungakhululeki ezinsukwini zokuqala zokuqeqeshwa, okunyamalala ngemuva kwamaviki 1-2 okuqeqeshwa okujwayelekile. Isibonelo, ibhande elibanzi elibanzi, uma libekwe ngokungalungile, liqala ukusonga ngesikhathi sokuzivocavoca.
Izinzuzo zomqeqeshi wokuzivocavoca zidlula kakhulu ubunzima, ngakho-ke labo abafuna ukwehlukanisa ukusebenzisa kwabo kufanele babhekisise i-expander yebhande.
Ukuzivocavoca okusebenzayo ngokunwebeka komlenze wokufaneleka
Abathandi bemilenze eguqulayo nezinqe, bakhonze i-expander yokuqina, ngoba amaqembu emisipha ahilelekile ngesikhathi sokuvivinya umzimba - i-gluteal, i-quadriceps, i-femoral, inkonyane. Cabanga ngamasu kanye nama-nuances okwenza izivivinyo nge-expander belt.
Shwiba umlenze wakho ngenkathi ulele ngohlangothi
Lala ngohlangothi lwakho bese ushwiba. Ukuzivocavoca kwenziwa nge-amplitude encane, ngakho-ke imilenze akufanele yenze i-90-degree angle. Omunye umlenze kufanele ubhebhe phansi. Umzimba umile, izandla ziyaseseka.
Izikwele
- Beka izinyawo zakho ububanzi behlombe, beka izandla zakho okhalweni, noma uvale phambi kwakho.
- Qala ukuqumba ngenkathi ugwema ukuphakamisa izithende zakho. Amadolo akufanele adlule izinzwane. Umzimba uthambekele phambili phambili, ingemuva alinawo i-arch. Ngokugoqa emuva, imisipha yangemuva iyasebenza futhi ukuvivinya umzimba kungasebenzi.
Imisipha ye-gluteus maximus ne-quadriceps iyasebenza.
Ukuzala amadolo
- Sukuma ume uqonde. Izinyawo ububanzi bamahlombe zihlukaniswe.
- Squat phansi. Umhlane kufanele uqonde.
- Spread amadolo akho ezinhlangothini ngokunyakaza okushayayo ngaphandle kokugoba umhlane. Ukuze kube lula nokusebenza kahle, yenza ama-squats amancane ane-amplitude ephansi.
Kwenziwe esikhungweni - awukwazi ukuvuka lapho kusenziwa. Amathanga angaphandle, ama-quads namathole ayasebenza.
Ihola umlenze ohlangothini
- Yima eceleni kodonga bese usekela isandla sakho.
- Qala ukuguqula umlenze wakho nge-amplitude encane.
- Gwema ukukhuphuka okubukhali nama-engeli angama-90 degree.
- Indawo yama-breeches, izinqe nayo yonke indawo eseceleni iyasebenza.
Ehola umlenze emuva
- Yima phambi kodonga uzondle.
- Thatha umlenze osebenzayo emuva, goba umlenze osekelayo kancane ukuze isikhungo samandla adonsela phansi singawi kuma-quadriceps omlenze osekelayo.
- Thatha umlenze wakho emuva. Ngemuva kuqondile, umzimba awunyakazi.
Imisipha ekhazimulayo kanye nangemuva kwethanga kuyasebenza.
Cindezela i-Glute
- Shaya ukuma kuzona zozine. Bopha umkhawulo owodwa wokunwebeka engalweni yakho, bese ufaka omunye emlenzeni wakho osebenzayo.
- Cindezela idolo lakho bese ufinyelela esilevini sakho.
- Ungabheki kancane.
Asijiki imilenze, asiyehlisi, umhlane uqonde. Izidunu nezicubu zomzimba we-biceps zishubile.
Indawo lapho umshini ulayishwa khona kakhulu emlenzeni kufanele ibe phakathi kweqakala nedolo. Uma udinga ukusebenza endaweni ethile kuze kufike emadolweni (i-quadriceps, i-gluteus), bese ubeka itheyiphu u-5 cm ngenhla kwedolo, noma esithendeni, njengasemfanekisweni ongenhla.
Amathiphu we-Blitz:
- Ukuqeqeshwa, udinga ukukhetha ithephu enezinga elithile lobunzima.
- Ukuze usebenzise imisipha eminingi emilenzeni nasezinqeni, ukunwebeka kufanele kusakazeke ngaphansi kwedolo.
- I-expander iyasebenza uma yenziwe kahle.
- Ngokusebenza kwekhwalithi, kubalulekile ukukhetha ububanzi obulungile, uhlobo (itheyiphu noma ibhande lokunwebeka), umbala.
