Magulu ang'onoang'onoAmadziwikanso kuti resistance band kapena loop band.Chifukwa cha kusinthasintha kwake komanso kosavuta, yakhala chida chodziwika bwino chochita masewera olimbitsa thupi.Magulu awa ndi ang'onoang'ono, koma amphamvu.Magulu ang'onoang'ono angagwiritsidwe ntchito pazochita zosiyanasiyana zomwe zimayang'ana magulu osiyanasiyana a minofu.Miyezo yawo yosiyanasiyana ya kukana imawapangitsa kukhala oyenera pamagulu onse olimbitsa thupi.
M'nkhaniyi, tiwona momwe tingagwiritsire ntchitoma mini bandkuti muzichita masewera olimbitsa thupi komanso kuti mupindule kwambiri ndi masewera olimbitsa thupi.Tiyeni tiyambe kumvetsetsa ubwino wogwiritsa ntchito ma mini band.
1. Kupititsa patsogolo mphamvu ya minofu ndi kupirira.Magulu ang'onoang'ono amapereka kukana, zomwe zimathandizira kulimbitsa mphamvu ya minofu ndi kupirira.Izi zitha kuthandizanso kupewa kuvulala ndikuwongolera magwiridwe antchito.
2. Wonjezerani kusinthasintha.Magulu ang'onoang'ono atha kugwiritsidwa ntchito pochita masewera olimbitsa thupi otambasula, omwe angathandize kusintha kusinthasintha komanso kuyenda kosiyanasiyana.
3. Yosavuta kugwiritsa ntchito.Themini bandndi yaying'ono komanso yopepuka, ndipo itha kugwiritsidwa ntchito kulikonse.Chifukwa chake ndi chida chabwino chochitira masewera olimbitsa thupi kunyumba kapena kuyenda.
4. Kulunjika magulu angapo a minofu.Gulu laling'ono lingagwiritsidwe ntchito kulunjika magulu osiyanasiyana a minofu, kuphatikizapo chiuno, glutes, miyendo, mapewa ndi manja.
Tsopano tiyeni tiwone momwe tingagwiritsire ntchito mini bandi pochita masewera olimbitsa thupi.
1. Zochita zolimbitsa thupi
Musanayambe kuchita masewera olimbitsa thupi, ndikofunikira kutenthetsa kuti mupewe kuvulala ndikuwonjezera magwiridwe antchito.Mutha kugwiritsa ntchito mini band kuti mutenthetse.Ikani pamwamba pa mawondo anu ndikuchita masewera olimbitsa thupi monga masitepe am'mbali, masitepe akumbuyo, kupita patsogolo ndi mawondo okwera.Zochita zolimbitsa thupi izi zimathandizira ma glutes, m'chiuno ndi miyendo ndikukonzekeretsa masewera olimbitsa thupi.
2. Glute Bridge
Mlatho wa glute ndi imodzi mwazochita zolimbitsa thupi kwambiri zolimbana ndi ma glutes ndi hamstrings.Kuti muchite izi, gonani chagada ndi mawondo anu ndi miyendo yanu motalikirana.Malo amini bandpamwamba pa mawondo anu ndikukweza chiuno chanu pansi, ndikufinya glutes pamwamba.Tsitsani m'chiuno mwanu ndikubwereza seti zitatu za 10-12 reps iliyonse.
3. Ma Squats Ozama
The deep squat ndi masewera olimbitsa thupi omwe amalimbana ndi ma quads, glutes ndi hamstrings.Kuchitama deep squat, gwiritsani ntchito amini band.Ikani gululo pamwamba pa mawondo anu ndi mapazi anu motalikirana ndi mapewa.Tsitsani thupi lanu ngati kuti mwakhala pampando.Kwezani chifuwa chanu, b kusunga mawondo anu mzere ndi zala zanu.Bwererani ku malo oima ndi kukakamiza chidendene.Bwerezani ma seti atatu a 10-12 reps iliyonse.
Nthawi yotumiza: Apr-20-2023