Umceli mngeni we-Mini Resistance Band Workout evela "kwiMzimba wokuziphindezela" Umqeqeshi uAshley Borden

Umxholo

• Ibhulorho yeGlute yomlenze omnye
• Ukujikeleziswa kwamagxa aNgaphandle (obhontsi phezulu)
• Ukujikeleza kwamagxa angaphandle (oobhontsi ngaphandle)
• Ukutshintsha kwePlank Tap
• Ibhulorho esecaleni neBhendi yeLanderal
• Iqela lomoya
• Molweni ngeMini Band emaqatheni
• Uphengululo lwe

Iibhendi zokuxhathisa zobungakanani obuqhelekileyo ziya kuhlala zihlala kwindawo yokuzivocavoca-kodwa iibhendi ezincinci, inguqulelo yobungakanani bokuluma kwezi zixhobo zokuzilolonga zakudala zifumana yonke i-hype ngoku. Ngoba? Bafezekile ngokujikeleza amaqatha, amathanga, kunye neenyawo zokufumana ukuzilolonga okungafunekiyo ngaphandle kwesisindo esifunekayo. (Jonga nje lo msebenzi we-mini band butt kwi-LIT Method ukuze ubone ukuba kutheni.)

Celeb ingcali yomzimba kunye Umzimba wokuziphindezela Umqeqeshi u-Ashley Borden unomsebenzi omncinci webhendi oya kuthi uyitshise imilenze yakho kunye nempundu, ngokuqinisekileyo, kodwa iya kubetha iingalo zakho kunye nomxholo, nawo. Lungisa amaqela akho (kunye neebhonsi), jonga idemo yakhe ngaphezulu, kwaye usebenze. (Ibhonasi: Jonga iingcebiso zika-Ashley Borden zokunciphisa ubunzima.)

Uya kudinga: Iibhanti ezimbini zokumelana kunye nemethi (ngokuzithandela)

Ingaba isebenza kanjani: Yenza yonke inkqubo kube kanye njengokufudumeza umzimba wonke, okanye uphinde amaxesha amane xa uwonke ukuze uzilolonge ngokupheleleyo. Phumla kancinci kangangoko phakathi kwentshukumo nganye.

Ibhulorho yeGlute yomlenze omnye

A. Lala ujonge phantsi iinyawo zithe tyaba, amadolo akhombe phezulu, kunye nebhanti encinci ejikeleze yomibini imilenze iisentimitha ezimbalwa ngaphezulu kwamadolo. Cinezela i-triceps emgangathweni ecaleni kweembambo (iingalo eziya phambili ukuya kwisilingi), kwaye wandise umlenze wasekhohlo. Esi sisikhundla sakho sokuqala.

B. Yenza i-glutes, exhale, kwaye ucinezele unyawo lwasekunene ukuze uphakamise isinqe ukusuka emgangathweni, wenze umgca othe ngqo ukusuka emagxeni ukuya emadolweni. Bamba umlenze wasekhohlo ngokuhambelana nethanga lasekunene.

C. Cothoza isinqe ezantsi ukubuyela kwindawo yokuqala.

Yenza i-10 reps kwicala ngalinye.

Ukujikeleziswa kwamagxa aNgaphandle (obhontsi phezulu)

A. Xoka ujonge phantsi iinyawo zithe tyaba, amadolo akhombe phezulu. Cinezela i-triceps emgangathweni ecaleni kweembambo (iingalo zolulelwe ukuya kwisilingi) ngebhanti encinci ejikeleze izihlahla zozibini. Yenza amanqindi ngezandla ukuze amaqhuma noobhontsi balathe phezulu.

B. Ukugcina isifuba siphakanyisiwe kwaye ucinezela amagxa kunye kunye, bethelela iingalo zombini emacaleni, ngokungathi uzama ukujikelezisa iingalo ukuya emgangathweni.

C. Buyela kwindawo yokuqala, ukulawula ukutsalwa kwebhendi.

Yenza i-10 reps.

Ukujikeleza kwamagxa angaphandle (oobhontsi ngaphandle)

A. Xoka ujonge phantsi iinyawo zithe tyaba, amadolo akhombe phezulu. Cinezela i-triceps emgangathweni ecaleni kweembambo (iingalo zolulelwe ukuya kwisilingi) ngebhanti encinci ejikeleze izihlahla zozibini. Yenza "ubhontsi phezulu" imilo ngezandla zozibini kodwa, ngeli xesha, jika izandla ukuze oobhontsi balathe emacaleni.

B. Ukugcina isifuba siphakanyisiwe kwaye ucofe iigxa zamagxa ngokudibeneyo, shayela iingalo zombini emacaleni, ngokungathi uzama ukufikelela kwizithupha phantsi.

C. Buyela kwindawo yokuqala, ukulawula ukutsalwa kwebhendi encinci.

Yenza i-10 reps.

Ukutshintsha kwePlank Tap

A. Qala kwindawo ephezulu yeplanga ngamagxa ngaphezulu kwesihlahla ngebhendi encinci ejikeleze izihlahla zombini kunye nebhanti encinci ejikeleze omabini amaqatha ngeenyawo iisentimitha ezimbalwa ngokwahlukana.

B. Ukugcina izinqe zizinzile, cofa unyawo lwasekunene ukuya kwicala.

C. Buyela kwindawo yokuqala, uze uphinde ngonyawo lwasekhohlo. Qhubeka utshintshana.

Yenza i-10 reps kwicala ngalinye.

Ibhulorho esecaleni neBhendi yeLanderal

A. Qala kwindawo yeplanga yecala, ulungelelanisa kwi-elbow yasekunene nangaphandle konyawo lwasekunene. Umphambili wasekunene kufuneka ube yi-perpendicular to torso, intende yesandla icinezelwe emgangathweni, kunye nebhanti encinci esongelwe esihlahleni. Bamba esinye isiphelo sebhendi ngesandla sasekhohlo. Esi sisikhundla sakho sokuqala.

B. Khupha umoya, kwaye ukroze ingqiniba ngasekhohlo ngqo ngasemva, utsalela isandla sasekhohlo ukuya kwinyonga yasekhohlo.

C. Buyela kwindawo yokuqala, ukulawula ukutsalwa kwebhanti encinci.

Phinda imizuzwana engama-20 kwicala ngalinye.

Iqela lomoya

A. Yima ngeenyawo ububanzi benyoka ngaphandle kunye nebhanti encinci ejikeleze yomibini imilenze iisentimitha ezimbalwa ngaphezulu kwamadolo.

B. Hlala umva kwi-squat, ngaxeshanye ufikelele iingalo ukuya phambili ukuya kubude begxalaba kwaye utyhale amadolo ukuya emacaleni ngokuchasene nebhendi encinci. Zama ukuthoba de amathanga afane nomhlaba.

C. Buyela kwindawo yokuqala, uqhubela phambili amadolo ngokuchasene ne-mini band, kwaye ucinezele i-glutes phezulu.

Yenza i-10 reps.

Molweni ngeMini Band emaqatheni

A. Yima ngeenyawo ububanzi be-hip-widdi ngaphandle kunye nebhanti encinci ejikeleze omabini amaqatha. Izandla emva kwentloko kunye neengqiniba ezijonge emacaleni kwaye amadolo athambile.

B. Hinga ezinqeni uze utyhale umsila ukuze ugobe phambili. Gcina iqhosha lesisu litsalwe lijonge kumnqonqo kunye nomqolo umva.

C. Khupha kwaye utyhale izithende ukubuyela kwindawo yokuqala.

Yenza i-10 reps.

Uphengululo lwe