Umqeqeshi kaCeleb uDon Saladino's Workout Band Resistance Band

Umxholo

• UkuSebenza kweBhendi yokuXhathisa uMzimba
• I-Banded Squat
• Ibhendi ye-RDL yomlenze omnye
• Umqolo ogobileyo ngaphezulu
• Ibhendi yeHlabathi yokuKhwela ngamadolo
• Inja yeentaka ezibhanti
• Uphengululo lwe

Hayi, iqela lokuxhathisa elithobekileyo. Xa ucinga ngayo, iyamangalisa ngokwenene ukuba iqhekeza elincinci lerabha linokongeza amandla amaninzi, iintlobo ezahlukeneyo, kwaye, kakuhle, ukuxhathisa ekusebenzeni.

Lo msebenzi wokuziqhelanisa neqela lokumelana nekhaya ovela kumqeqeshi odumileyo uDon Saladino-umseki weeklabhu zokuzilolonga zeDrive495 kunye newizard ngasemva kweendlela zokuqina zikaBlake Lively-ngumzekelo ogqibeleleyo woko. Usebenzisa ibhendi enye enamachaphaza amakhulu ukongeza kwimithambo esisiseko yomzimba (inja yentaka, squats zomoya) kunye nokubuyisela ubunzima besimahla kwabanye (ii-RDLs, imiqolo egobileyo).

I-ICYDK, iibhendi ezinkulu zokumelana neluphu (ekwabizwa ngokuba zii-super bands "okanye" amandla ebhendi yamandla ") ziluhlobo olunye lwebhendi yokuxhathisa phaya. Zihlala zimalunga ne-intshi ezingama-40 ubude kwaye zenza iluphu enkulu evaliweyo. Ngaba ufuna ukwenza oku kulandelayo?

• I-SKLZ Light Pro Resistance Band (Yithenge, $20, dickssportinggoods.com)
• I-TRX yokuKhanya kwaMandla oMbane (Yithenge, $ 30, dickssportinggoods.com)
• I-ETHOS Medium Super Band (Yithenge, $ 30, dickssportinggoods.com)

Nje ukuba ube nebhendi yokuchasa kwaye ulungele ukuhamba, jonga le sekethe ilula, ishukumayo ezintlanu ukusuka eSaladino. Ukuba uyasithanda isitayile sakhe, jonga i-4-iveki yoqeqesho lokuqina komzimba okwangoku asinika simahla.

UkuSebenza kweBhendi yokuXhathisa uMzimba

Ingaba isebenza kanjani:Ngaba ngasinye sentshukumo esingezantsi senani elibonisiweyo lokuphindaphinda. Iphinda isekethe 2-3 amaxesha ewonke.

Uya kudinga:ibhendi enkulu yokuxhathisa

I-Banded Squat

A. Phambuka icala elinye lebhendi yokumelana phantsi kweenyawo zombini malunga nobubanzi begxalaba ngaphandle kwaye ubambe esinye isiphelo ezandleni ngamagxa okanye ngentambo ejikeleze intamo.

B. Ukugcina iinyawo ezityalwe kwibhendi yokumelana, hlala ubuyele kwi-squat.

C. Cofa ngokuchasene nebhendi yokuchasa ukuma nokubuyela ukuqalisa.

Yenza i-10 reps.

Ibhendi ye-RDL yomlenze omnye

A. Bamba iqela lokumelana kwizandla zombini. Loop macala omabini ebhendi yokumelana phantsi konyawo lwasekunene ukuze ume embindini webhendi. Yima ubude, neengalo ezolulekileyo phambi kwesinqe kunye nebhendi yokuxhathisa iyafundiswa.

B. Jingisa phambili esinqeni uze ukhabe umlenze wasekhohlo umva uye ezantsi kwi-RDL. Jonga indawo emgangathweni iinyawo ezimbalwa phambi konyawo lwasekunene ukunceda ukulinganisela.

C. Phakamisa i-torso kunye nomlenze ongezantsi wasekhohlo ukuze ucofe umgangatho ukuze ubuyele ekuqaleni, ucofe i-glute yasekunene.

Yenza i-10 reps kwicala ngalinye.

Umqolo ogobileyo ngaphezulu

A. Bamba iqela lokumelana kwizandla zombini. Phambuka amacala omabini ebhendi yokuxhathisa phantsi kweenyawo zombini ukuma embindini webhendi, iinyawo ezinqeni ububanzi ububanzi. Ihenjisi phambili ezinqeni ukuze umzimba ube kwinqanaba le-45 kunye neengalo zandiswa ziye kufikelela ezinyaweni.

B. Ukugcina i-torso izinzile, umqolo ngesandla sasekunene uye kwiimbambo, ugcine ingqiniba ngokuqinileyo.

C. Yehlisa isandla sokunene ngokulawula. Phinda kwelinye icala. Qhubeka utshintshana kuyo yonke isethi.

Yenza i-20 reps iyonke (i-10 reps kwicala ngalinye).

Ibhendi yeHlabathi yokuKhwela ngamadolo

A. Phakamisa ibhendi yokuchasana ujikeleze unyawo lwasekunene. Nyathela unyawo lwasekunene ubuye kwindawo yokuguqa ngesiqingatha, ugcine ibhendi ibotshelelwe kunyawo lwasekunene. Goba ingqiniba yasekunene ukuze ubambe esinye isiphelo sebhendi yokuchasa kwindawo yangaphambili. Gcoba ingalo yasekhohlo kwidayagonali ukuya emgangathweni ukunceda ukugcina undoqo ubandakanyekile.

B. Cinezela ibhanti ngaphezulu kwentloko, i-bicep ngendlebe.

C. Nciphisa ingalo yasekunene kunye nolawulo lokubuyela kwindawo yangaphambili yerack, ugcine ingalo yasekhohlo yoluliwe kuyo yonke indawo.

Yenza i-10 reps kwicala ngalinye.

Inja yeentaka ezibhanti

A. Qala kwitafile yetafile ezandleni nasemadolweni. I-Loop ibhendi yokumelana nombindi wonyawo lwasekhohlo, kwaye ubambe esinye isiphelo kwisandla sasekunene.

B. Ukugcina ukubandakanyeka okungundoqo, yandisa umlenze wasekhohlo ngqo ngasemva kwesinqe kwaye wandise ingalo yasekunene phambili, bicep ngendlebe.

C. Ngolawulo, tsala ingalo yasekunene kunye nonyawo lwasekhohlo ngaphantsi komzimba ngaphandle kokuchukumisa umhlaba.

Yenza i-10 reps kwicala ngalinye.

Uphengululo lwe