The Resistance Band Back Workout Mutha Kuchita Nthawi Iliyonse, Kulikonse

Zamkati

• 15-Mphindi Resistance Band Back Workout
• Resistance Band Pull-Apart
• Resistance Band Bent-Over Mizere
• Kukaniza Band nkhope Kukoka
• Resistance Band Deadlift
• Resistance Band Good Morning
• Onaninso za

Poyerekeza ndi zolemetsa zolemetsa kapena ma thrusters, mizere yokhotakhota imawoneka ngati masewera olunjika omwe amalimbitsa msana wanu - popanda chiwopsezo chovulala. Simuyenera kuda nkhawa kuti mawonekedwe anu azikhala angwiro ndi * kuti mupange mphamvu zambiri kudzera m'miyendo yanu, monga momwe mungapewere kupweteka kwakumbuyo panthawi yakufa. Ndipo simungakhale pachiwopsezo chodzaza kwambiri msana wanu mukakweza chida cham'mwamba champhamvu, momwe mungathere ndi woponda. Zikumveka ngati kupambana, sichoncho?

Kudana kuti akupaseni inu, koma ngakhale zomwe zimawoneka ngati zoyambira kwambiri zitha kuwonongekeratu. Zochita zina zam'mbuyo, monga mizere yopindika ndi ntchentche zobwerera kumbuyo, zimachitidwa ndi dumbbells, kettlebells, kapena barbell, mukhoza kuyamba kugwedeza kulemera kwake - m'malo motsitsa ndikukweza pang'onopang'ono, kayendetsedwe kake - monga kutopa kwa minofu yanu. , atero a Dannah Eve Bollig, wophunzitsa payekha wotsimikizika komanso wopanga Njira ya DE. Iye anati: "Mukamazungulira cholemera, chimatha kukupanikizani ndipo chimatha kukoka kapena kuwononga minofu." "Nthawi iliyonse yomwe mukuchita masewera olimbitsa thupi, muyenera kusamala kwambiri ...

Izi sizikutanthauza kuti muyenera kudumpha mphamvu pophunzitsa minofu yam'mbuyo. Gulu lamaguluwa limagwiritsidwa ntchito pochita zochitika za tsiku ndi tsiku (monga kusuntha mipando ndi kuwerama kuti mutenge dengu lochapira), kumathandizira msana wanu, ndikuthandizani kuti mukhale okhazikika, atero a Bollig. Kuphatikiza apo, kukhazikitsa minofu yolimba yam'mbuyo kungathandize kupewa zovuta ndi zotupa zomwe zimatha kupotoza ndi kupindika panthawi yantchito zatsiku ndi tsiku, akuwonjezera.

Ndiye mumabweza bwanji msana wanu kulimbitsa thupi komwe kumafunikira popanda kuvulazidwa? Sinthanitsani zolemera zanu zaulere zamagulu olimbana nawo. "Ndi gulu lotsutsa, mumatha kuwongolera zonse zomwe zikuyenda (kukankhira) ndi eccentric (kukoka)," akutero Bollig. "Dumbbell, barbell, kettlebell, kapena makina aliwonse ochitira masewera olimbitsa thupi omwe ali ndi kulemera kwake amakhalabe nthawi zonse, pamene gulu lotsutsa limakula kwambiri ndipo limachepetsa kukangana panthawi yonseyi ....

Kusinthasintha kosinthika kumeneku panthawi yolimbitsa thupi kumapangitsanso kuti muzitha kuchita masewera olimbitsa thupi mosiyana ndi kulemera kwaulere. Mwachitsanzo, ngati mukuchita mzere wopindika ndi dumbbell, minofu yanu imadzatsutsidwa kwambiri pagawo loyenda - mukamakweza kulemera kwake mpaka minofu ikufupikitsa.Mukamagwiritsa ntchito gulu lotsutsa, komabe, minofu yanu iyenera kupitilira kukana pagawo limodzi ndi * kulimbana ndi kukoka kwa gululo panthawi yamagalimoto - mukamatsitsa mikono yanu pansi mbali yanu ndipo minofu imatalikitsa, atero a Bollig. Sikuti minofu yanu imangokhala nthawi yochulukirapo ikupanikizika, zomwe zimapangitsa kuti minofu iwonongeke kwambiri (motero kukula!), Koma kusinthasintha kosagwirizana kwa gululi kudzatsutsanso minofu yanu yolimba, akutero. Pophunzitsa minyewa iyi, mupangitsa kuti minofu yanu ikuluikulu ikhale yokonzeka kuchita bwino kwambiri mukamachita zinthu zofunika kwambiri pambuyo pake, Tara Laferrara, mphunzitsi wodziwika komanso woyambitsa TL Method, adanenanso. Maonekedwe.

Njira ina yayikulu yochitira masewera olimbitsa thupi: Simusowa kusinthana mbale zolemera nthawi zonse kapena kuyambiranso zolemera zaulere monga momwe mungachitire mukamachita masewera olimbitsa thupi. Mukafuna kukulitsa zovutazo kapena kuti kusuntha kukhale kosavuta, zomwe muyenera kuchita ndikutenga gulu lina lophatikizana kapena kusintha kakhazikitsidwe kanu pagulu lomwe mukugwiritsa ntchito kale, akutero Bollig. Kuphatikiza apo, amanyamula mosavuta - kuti mutha kuwanyamula popita, mukuyenda, kapena m'malo ang'onoang'ono, mosiyana ndi zolemera zaulere. (Zogwirizana: Ubwino wa Ma Resistance Band Adzakupangitsani Kuganiziranso Kaya Mukufuna Zolemera)

Takonzeka kuyesa zolimbitsa thupi zamagulu kumbuyo kwanu? Yesani kulimbikira kumbuyo kwa gulu la Bollig, lomwe limagwiritsa ntchito gulu lolimbana ndi zingwe zopatsa mphamvu kuti minofu yanu "ipweteke" itenthe.

15-Mphindi Resistance Band Back Workout

Momwe imagwirira ntchito: Yendani masekondi 30, kenako pumulani kwa masekondi 15 musanasunthe. Bwerezani kayendetsedwe kake katatu, ndikumapuma mphindi 1 pakati pakuzungulira.

Mufunika: gulu lalikulu lokana (Buy It, $30, amazon.com)

Resistance Band Pull-Apart

Mukuyang'ana kukonza mapewa ozungulirawo ndikubwerera mmbuyo? Kuchita masewera olimbitsa thupi kumbuyo kumalimbitsa minofu kumtunda kwanu, kuphatikiza ma deltoids, ma rhomboid, ndi misampha yanu, ndipo imatha kuthandizira kukonza mayimidwe, atero a Bollig.

A. Imani ndi mapazi m'lifupi m'lifupi. Gwirani gulu lotsutsa kumapeto kulikonse ndikuliyika patsogolo pa chifuwa, sungani mikono yowongoka ndi zikhatho zikuyang'ana pansi.

B. Finyani masamba amapewa palimodzi ndikukoka gululo momwe mungathere, kuyika manja molunjika momwe zingathere, chifuwa chokwera, ndi kumbuyo. Onetsetsani kuti muchepetse misampha kuti mugwetse mapewa kutali ndi makutu.

C. Yembekezerani kuwerengera kwa masekondi awiri ndikumasula pang'onopang'ono gululo kuti liyambike.

Bwerezani kwa masekondi 30. Pumulani kwa masekondi 15.

Resistance Band Bent-Over Mizere

Mofanana ndi zokopa, izi zolimbitsa thupi kumbuyo kwanu zimagwiritsa ntchito ma rhomboid ndi misampha yanu, komanso zimalimbitsa ma lats, omwe apitilizabe kupukuta momwe mungakhalire ndipo zitha kuchepetsa kupindika kwa khosi ndi phewa.

A. Imani ndi mapazi-phewa m'lifupi padera. Tetezani bandeji yolumikizana yayitali pansi pa mapazi ake onse kuti mukhale omangika kumapeto kwake. Gwirani chingwe chilichonse ndi mitengo ikhathamira mkati.

B. Ndi chifuwa cham'mwamba ndi chakumbuyo chakumtunda, pindani m'chiuno ndikutsitsa kumtunda kwa thupi kuti mukhale pamzere wabwino, pafupifupi madigiri 45 patsogolo.

C. Kokani chingwe chilichonse cha gululo ndi kulumikiza nthiti ndi kufinya limodzi, ngati kuti mukufuna kuyika pensulo pakati pawo.

D. Gwiritsani kuwerengera kwamasekondi awiri ndikutulutsa pang'onopang'ono gululo kuti libwerere kuti liyambe.

Bwerezani kwa masekondi 30. Pumulani kwa masekondi 15.

Kukaniza Band nkhope Kukoka

Pa gawo ili la masewera olimbitsa thupi obwerera kumbuyo, mudzafunika china cholimba kuti mukulungire bandiyo mozungulira, monga mtengo wothandizira m'nyumba mwanu, miyendo ya bedi lanu, masitepe oyimirira, kapena mtengo wachitsulo. Koma maubwino olimbitsa thupi ndiwofunika kuvutikira: Mulimbitsa ma deltoids anu am'mbuyo ndi ma rhomboid ndi nthumwi iliyonse, atero a Bollig.

A. Konzani bandeji yotalika kuzungulira kuzungulira chinthu chotetezeka m'chiuno. Imani masitepe angapo kuchokera pachinthucho ndi mapazi m'mapewa m'lifupi, moyang'anizana ndi chinthu chomwe gululi laphatikizidwa. Gwirani bande kutsogolo kwa chiuno ndi manja 3 mpaka 4 mainchesi motalikirana ndi zikhatho zikuyang'ana pansi.

B. Kokerani gululo m'mwamba ndikulipiritsa mapewa pamodzi, kusunga zigongono m'mwamba ndi kumbuyo kwamtunda. Yesetsani kutchera misampha kuti mapewa asanyamuke kumakutu.

C. Gwiritsani kuwerengera kwamasekondi awiri ndikutulutsa pang'onopang'ono gululo kuti libwerere kuti liyambe. Ngati ndizosavuta, tengani gawo lina kuchokera pachinthucho.

Bwerezani kwa masekondi 30. Pumulani kwa masekondi 15.

Resistance Band Deadlift

Mwinanso mumadziwa kuphedwa kwakanthawi kothana ndi masewera olimbitsa thupi, koma amathanso kugwira ntchito yofunika kwambiri pa erector spinae - minofu yakuya yakumbuyo yomwe imagwera mbali zonse ziwiri za msana wanu, atero a Bollig. Ingoonetsetsani kuti msana wanu usazungulire pamene mukuchita masewera olimbitsa thupi kuti mupindule kwambiri, akuwonjezera.

A. Imani ndi mapazi okulirapo pang'ono kuposanso phewa, mawondo akugwada pang'ono. Tetezani mbali imodzi ya gulu lolimba la loop lalitali pansi pa mapazi. Mangirira m'chiuno kuti ugwadire mtsogolo, ndikukankhira kumbuyo. Gwirani mbali imodzi kapena zonse ziwiri za bandelo pakati pa mapazi (imodzi ndi yosavuta, iwiri ndi yolimba), mikono yotambasula ndi zikhato zikuyang'ana ku thupi.

B. Kubwerera mmbuyo, pachifuwa mmwamba, ndi m'chiuno kukankhidwira mmbuyo, finyani glutes pamodzi ndi kukokera gululo mpaka kuyimirira molunjika.

C. Pepani gulu kuti libwerere kuti liyambe.

Bwerezani kwa masekondi 30. Pumulani kwa masekondi 15.

Resistance Band Good Morning

Ngati mukuyang'ana kusuntha komwe kumalimbitsa kuposa msana wanu, muyenera kuyesa m'mawa wabwino. Kuchita masewera olimbitsa thupi kumbuyo kumalimbitsa chingwe chanu chakumbuyo, chomwe chimapangidwa ndi minofu ya ng'ombe, hamstrings, glutes, erector spine, ndi lats, akutero Bollig.

A. Imani ndi mapazi m'lifupi m'lifupi. Tetezani mbali imodzi ya bwalo lotalika lolowera pansi pamapazi ndi malekezero ena kumbuyo kwa phewa. Gwirani gululo kunja kwa mapewa, kanjedza moyang'ana thupi.

B. Kusungabe lathyathyathya, chifuwa chokwera, ndi kutha pang'ono pang'ono m'maondo, zimangirira m'chiuno kuti mugwadire mtsogolo mpaka mutamveka bwino.

C. Gwirani kumbuyo, zingwe m'chiuno, ndipo pang'onopang'ono mubweretse torso mpaka kuyimirira.

Bwerezani kwa masekondi 30. Pumulani kwa masekondi 15.

Onaninso za