I-Resistance Band Back Workout onokuyenza nanini na, naphina

Umxholo

• I-15-Mizuzu ye-Resistance Band Back Workout
• Ukuchasana neBhendi yokuTsala
• I-Resistance Band Bent-Over Rows
• I-Resistance Band Face Tsala
• Resistance Band Deadlift
• Resistance Band Molweni
• Uphengululo lwe

Xa kuthelekiswa nokufa okunobunzima obunzima okanye i-thrusters, imiqolo egobileyo ibonakala ngathi kukuzilolonga okuthe ngqo okuqinisa kakhulu umva-ngaphandle komngcipheko wokulimala. Awunakukhathazeka ngokugcina ifom yakho igqibelele * kwaye * uvelisa uninzi lwamandla emilenzeni yakho, njengoko unokuthintela iintlungu zangasemva ngexesha lokufa. Kwaye awuyi kubeka umngcipheko wokugcwalisa umqolo wakho xa unyusa i-barbell enkulu ngaphezulu, njengoko ubunokwenza nge-thruster. Kuvakala ngathi uloyiso, akunjalo?

Inzondo yokuyaphula kuwe, kodwa kwanezona zinto zibonakala ziqhelekileyo zisenokwenza owona monakalo mkhulu. Xa ezinye iimithambo zangasemva, ezinje ngemigca egobileyo kunye nokubuyisa umva, zenziwa ngee-dumbbells, i-kettlebells, okanye i-barbell, ungaqala ukujija ubunzima- kunokuba usinciphise kwaye usiphakamise ngokunyakaza okucothayo, okulawulwayo- njengokudinwa kwemisipha Utshilo uDannah Eve Bollig, umqeqeshi oqinisekisiweyo kunye nomyili wendlela ye-DE. "Xa ujija ubunzima ujikeleze, oko kunokuba nzima kwaye kunokubangela ukutsala okanye ukukrazula umsipha," utshilo. "Nangaliphi na ixesha usenza umthambo obunzima, kufuneka ulumke kakhulu ... kwaye ubunzima obusetyenzisiweyo, kokukhona umngcipheko wokulimala."

Oko akutsho ukuba kufuneka weqe amandla okuqeqesha izihlunu zakho zangasemva. Eli qela lezihlunu lisetyenziswa xa kusenziwa imisebenzi yemihla ngemihla (njengokuhambisa ifanitshala kunye nokugoba phantsi ukuze uthabathe ingobozi yokuhlamba impahla), ixhasa umqolo wakho, kwaye ikuncede ugcine ukuma kakuhle, utshilo uBollig. Kwaye kunye nokuseka izihlunu eziqinileyo zangasemva kunokunceda ukunqanda ubunzima kunye nokujikeleza okunokwenzeka ngelixa ujika kwaye ugoba ngexesha lomsebenzi wemihla ngemihla, uyongeza.

Ke uwunika njani umva umsebenzi wakho wokwakha izihlunu owufunayo ngaphandle ingozi yokulimala? Tshintsha iintsimbi zakho zasimahla kwiibhendi zokuxhathisa. "Ngebhendi yokumelana, ulawula ngokupheleleyo zombini izinto ezigxile (ukutyhala) kunye neentsimbi (ukutsala)," utshilo uBollig. "I-dumbbell, i-barbell, i-kettlebell, okanye nawuphina umatshini wokuzivocavoca onobunzima obusetiweyo uhlala uhleli kulo lonke intshukumo, ngelixa ibhendi yokumelana inyuka kuxinzelelo kwaye incipha kuxinzelelo kuyo yonke intshukumo ....

Olu tshintsho lutshintshayo ngexesha lokuziqhelanisa nebhendi yokubuyela umva ikuvumela ukuba usebenzise izihlunu zakho ngokwahlukileyo kunobunzima basimahla. Umzekelo, ukuba wenza umqolo ogobileyo nge-dumbbell, izihlunu zakho ziya kuba ngumceli mngeni kakhulu ngexesha lokugxila kwentshukumo-xa urola ubunzima ukuya phezulu kwaye umsipha ufutshane.Xa usebenzisa ibhendi yokumelana, nangona kunjalo, izihlunu zakho ziya kufuneka zityhale ukuchasana ngexesha lecandelo eligxininisiweyo * kwaye * ulwe nokutsalwa kwebhendi ngexesha lenxalenye ye-eccentric yentshukumo - xa uhlisa iingalo zakho ngasemva. emacaleni akho kwaye izihlunu ziyandiswa, utsho uBollig. Ayizukuchitha kuphela izihlunu zakho ixesha elininzi phantsi koxinzelelo, okukhokelela ekuwohlokeni kwezihlunu (kwaye, ke, ukukhula!), Kodwa ukunganyaniseki okuguqukayo kwebhendi kuya kucelomngeni izihlunu zakho zokuzinza, utshilo. Ngokuqeqesha ezi zihlunu, uya kwenza ukuba izihlunu zakho ezinkulu ezilawulayo zilungele ukusebenza ngokusemandleni abo xa usenza amanyathelo ayimfuneko kamva, uTara Laferrara, umqeqeshi wobuqu oqinisekisiweyo kunye nomseki we-TL Method, uxelelwe ngokucacileyo. Imilo.

Enye into ephambili yokwenza ibhendi yokuxhathisa emva kokuzilolonga: Awuzukutshintsha rhoqo iipleyiti ezinzima okanye uphinde uphinde usebenze kwakhona amatye asimahla njengoko ubuya kwenza xa usenza umthambo nge-barbell okanye iseti yeedumbbells. Xa ufuna ukonyusa uxinzelelo okanye wenze ukuba ukuhamba kube lula kancinci, konke okufuneka ukwenze kukuthatha ibhendi eyahlukileyo okanye uhlengahlengise ukubekwa kwakho kwibhendi osele uyisebenzisa, utshilo uBollig. Ngaphezu koko, bapakisha ngokulula - ngoko unokuzibamba ekuhambeni, ngelixa uhamba, okanye kwindawo encinci yokuhlala, ngokungafaniyo nezisindo zamahhala. (Izinto eziNxulumeneyo: Izibonelelo zeResistance Bands ziyakwenza ukuba ucinge kwakhona ukuba uyafuna na ubunzima)

Ngaba ukulungele ukuvavanya umqolo ngokwakho? Zama ibhendi yokumelana ne-Bollig emva kokuzivocavoca, esebenzisa ibhendi enkulu yokuxhathisa ukuze unike izihlunu zakho "ezibuhlungu kakhulu" zitshise.

I-15-Mizuzu ye-Resistance Band Back Workout

Ingaba isebenza kanjani: Ukuhamba ngakunye kwimizuzwana engama-30, uze uphumle imizuzwana eli-15 ngaphambi kokuya kwinyathelo elilandelayo. Phinda isekethe amaxesha apheleleyo ama-3, kunye nemizuzu eyi-1 yokuphumla phakathi kwemijikelo.

Uya kudinga: Ibhendi enkulu yokuxhathisa (Yithenge, $ 30, amazon.com)

Ukuchasana neBhendi yokuTsala

Ngaba ujonge ukulungisa la magxa ajikeleziweyo kunye nokubuyela umva? Ukuzivocavoca kwebhendi yomqolo komeleza imisipha kumqolo wakho wangasentla, kubandakanya i-deltoids, i-rhomboids, kunye nemigibe, kwaye inokunceda ukuphucula ukuma komzimba, utshilo uBollig.

A. Yima ngeenyawo ububanzi bamagxa ngokuhlukana. Bamba ibhendi yokumelana kwinqanaba ngalinye kwaye uyibambe phambi kwesifuba, gcina iingalo ngqo kunye neentendelezo zijonge phantsi.

B. Cinezela amagxa egxalaba kunye kwaye ukhuphele ibhendi ngaphandle kangangoko kunokwenzeka, ukugcina iingalo ngokuthe nkqo, isifuba phezulu, kunye nomva othe tyaba. Qiniseka ukuba uyayekelela kwimigibe ukuze ulahle amagxa kude ezindlebeni.

C. Bamba isibalo semizuzwana emibini kwaye ukhulule kancinci ibhendi emva ukuqala.

Phinda imizuzwana engama-30. Phumla imizuzwana eli-15.

I-Resistance Band Bent-Over Rows

Ngokufana nokutsalwa, lo mthambo wokumelana nomqolo usebenza i-rhomboids yakho kunye nemigibe, kodwa iphinda yomeleze ii-lats, eziya kuqhubela phambili ukupolisha ukuma kwakho kwaye kunokunceda ukunciphisa uxinzelelo lwentamo kunye namagxa.

A. Yima ngeenyawo-ububanzi bamagxa ngokuqelelene. Khusela ibhendi yokuxhathisa ene-loop ephantsi kweenyawo zombini ke kukho iluphu yokuncamathela esiphelweni ngasinye. Bamba iluphu nganye iintende zijonge ngaphakathi.

B. Ngesifuba esiphakamileyo kunye nasemva tyaba, jika esinqeni kunye nomzimba ongaphantsi ukuya kwindawo efanelekileyo yomqolo, malunga ne-45 degrees phambili.

C. Tsala i-loop nganye yebhendi ukuya kwi-ribcage kwaye ucinezele amagxa amagxa kunye, njengokungathi uzama ukubamba ipensile phakathi kwabo.

D epheleleyo. Bamba isibalo semizuzwana emibini kwaye ukhulule kancinci ibhendi ukuba ibuyele ukuqala.

Phinda imizuzwana engama-30. Phumla imizuzwana eli-15.

I-Resistance Band Face Tsala

Ngeli xesha leqela lokuchasa umva wokuzilolonga, uya kufuna into eyomeleleyo ukusonga ibhanti ngeenxa zonke, njengomqadi wenkxaso ekhayeni lakho, imilenze yesingqengqelo sakho, isitebhisi esithe nkqo, okanye ipali yentsimbi. Kodwa izibonelelo zomthambo kufanelekile ukuba ube nengxaki: Uya komeleza ii-deltoids zakho zangasemva kunye neerhomboids ngalo lonke ixesha, utshilo uBollig.

A. Lungisa ibhendi yokuxhathisa ene-loop ende ejikeleze into ekhuselekileyo kubude besinqe. Yima amanyathelo ambalwa umva kwinto iinyawo ezibanzi egxalabeni ububanzi, ujonge kwinto apho ibhendi incamathele kuyo. Bamba ibhendi phambi kwesinqe ngezandla zii-intshi ezi-3 ukuya kwezi-4 ukwahlukana kunye neentende ezijonge ezantsi.

B. Tsala ibhendi ujonge ebusweni kwaye ucofe amagxa egxala kunye, ugcine iingqiniba phezulu kwaye umva tyaba. Zama ukugcina imigibe ikhululekile ukuze amagxa angashukumi ukuya ezindlebeni.

C. Bamba isibalo semizuzwana emibini kwaye ukhulule kancinci ibhendi ukuba ibuyele ukuqala. Ukuba kulula kakhulu, thatha elinye inyathelo umva kule nto.

Phinda imizuzwana engama-30. Phumla imizuzwana eli-15.

Resistance Band Deadlift

Mhlawumbi uyazi i-deadlifts njenge-killer glute kunye nomthambo womlenze, kodwa banokwenza umsebenzi onzima kwi-erector spinae - izihlunu ezinzulu zomqolo ezihla kumacala omabini omqolo wakho, utsho uBollig. Qiniseka nje ukuba ugcine umva wakho ekujikelezeni ngelixa usenza ibhendi yokuxhathisa umva wokuzilolonga ukuze ufumane olona ncedo, wongeza.

A. Yima ngeenyawo ukubanzi kancinane kunobubanzi begxalaba ngaphandle, amadolo egobe kancinane. Khusela elinye icala lebhendi yokumelana nelophu elide phantsi kweenyawo. Ihenjisi esinqeni ukugoba torso phambili, ukutyhala umva ubuya umva. Bamba elinye okanye omabini amacandelo ebhendi phakathi kweenyawo (enye ilula, ezimbini zinzima), iingalo zandiswa kwaye iintende zijongise emzimbeni.

B. Ukugcina umva tyaba, isifuba siphakamile, kunye nesinqe sityhala sibuyele ngasemva, khama iiglute kunye kwaye ukhuphele ibhendi kude kube kumi nkqo ngokupheleleyo.

C. Khulula kancinci ibhendi ukuba ibuyele ukuqala.

Phinda imizuzwana engama-30. Phumla imizuzwana eli-15.

Resistance Band Molweni

Ukuba ujonge intshukumo eyomeleza ngaphezu komqolo wakho, kufuneka uzame iintsasa ezilungileyo. Ukuzilolonga kwebhendi yomqolo komeleza ukhenketho lwakho lwangasemva, olwenziwe yimisipha yethole, imisipha, iiglute, umqolo womqolo kunye neelats, utshilo uBollig.

A. Yima ngeenyawo ububanzi bamagxa ngokuhlukana. Khusela icala elinye lebhendi yokuxhathisa ene-loop ephantsi kweenyawo kunye nelinye icala ngasemva kwamagxa. Bamba ibhanti ngaphandle kwamagxa, iintendelezo zijonge emzimbeni.

B. Ukugcina i-back back flat, isifuba siphezulu, kunye nesiphelo esincinci emadolweni, xhoma ezinqeni ukuze ugobe i-torso phambili de uzive ulula kwi-hamstrings.

C. Sebenzisa umva ongezantsi, ihenjisi esinqeni, kwaye kancinci uzise i-torso ukuya kuma.

Phinda imizuzwana engama-30. Phumla imizuzwana eli-15.

Uphengululo lwe