Bhendi rekupikisa ndiro rine nharo rinonyanya mashandiro echishandiso chekushandisa chaunogona kuva nacho. Inogona kuwedzera chero ipi zvayo bodyweight exercise , kutora squat iri nyore kana puranga kune imwe nhanho itsva ye haa zvakaoma . Resistance mabhendi anogonawo kubatsira kuwedzera simba uye tsananguro isina kuwanda uye inogona kunetsa sekuvimba kwako. mahara masimbi (bvisa yese pressure pamajoini ako). Iwo zvakare akanakira kunanga iwo madiki mamhasuru ekudzikamisa gumbo rako rekurovedza muviri rinogona kungorota kusvika. Saka kunyangwe iwe uchangotanga kana iwe uine yako kusimba YouTube chiteshi, ichi chimwe chidimbu chemidziyo yakakodzera iyo (diki) investimendi. Uye iyi sere-move resistance band workout routine inzvimbo yakanaka yekutanga.
Asi Chekutanga, Chii Chinonzi Resistance Bands?
Resistance mabhendi akanyanya elastic mabhendi anogona kuve akati sandara (ane kana asina zvibato) kana akasungwa. Kana vari mukupikisa simba kumuviri wako, vanowedzera kuramba kwekunze pamadhigirii akasiyana zvichienderana nekukora uye ruvara rwavo, kubva pachiedza kusvika pakurema. Kuti utiudze zvakawanda nezverunako rwebhendi, takapinda naro Katrina Scott uye Nokuti Kwayedza , ivo vakatanga iyo yevasikana-geng kusimba uye chikafu app Tone It Up . Kune marudzi akasiyana-siyana emabhendi ane akavakirwa-mukati kuramba, anotsanangura, asi ese akanakira kuwedzera kuwedzera kwesimba uye kuveza kune ako-kumba maworkout. Musiyano umwechete wavanonyanya kuda ibhendi re looped resistance-vakatogadzira yavo yega, inonzi Tone It Up booty band. Iyo looped dhizaini inobvumidza iwe kuti uise nyore bhendi kutenderedza zvidya zvako kana zviziso zveimwe yakakomba booty toning basa-hapana gym kana yakakura midziyo inodiwa.
Ndezvipi Zvakanakira Resistance Band Exercises?
Mabhendi ekupikisa anotaridzika semabhendi erabha akawandisa, asi akazara nehuwandu hwakazara hwemabhenefiti ekudikitira. Iko hakuna chidimbu chemidziyo iri nyore uye inoshanda kune toning kumba, vasikana veTIU vanotiudza. Iyo yakawedzera kuramba inoita kuti huremu hwemuviri hufambe zvakanyanya kunetsa kuti urambe uchiona mhedzisiro inoshamisa. Iwo ane-multi-level, saka unogona kusarudza bhendi rekushandisa zvichienderana nekugona kwako kusimba uye maekisesaizi auri kuita. Iwo zvakare akachengetedzeka, anoshanda uye anogona nyore kuiswa mune zviitwa zvaunotoziva uye rudo. Isu tinovada kune lateral shuffles, booty kickbacks, mabhiriji uye mapuranga jacks. Kwete chete mabhendi ekupikisa anowedzera dambudziko kune yako booty workouts, anogona kukwidza basa rako repakati futi.
Kunze kwekusimudza ante pane chaiwo mafambiro, mabhendi ekupikisa anofamba-ane hushamwari uye anogona kushandiswa chero chero kupi. Iwo akareruka, akabatana, anotakurika uye anowanzo kudhura. Siya imwe mune yako yaunofarira kutakura-musutukesi uye haufe wakabatikana uchishandisa hotera gym Stairmaster zvakare.
Kangani Pandinofanira Kubatanidza Resistance Band Exercises Muchikamu Changu Chekusimba?
Isu tinoda kutyora mabhendi edu ekupikisa kaviri kusvika katatu pasvondo, vakadzi veTone It Up vanotsanangura. Uye runako rwemabhendi ndeokuti iwe unogona kuvasanganisa mune chero yako yekushanda, ingave iri mukutsigira basa kana senyeredzi yeshoo. Vashandise iyo glute activation sechikamu chesimba rako rekudziya-kumusoro, kana kuwedzera ivo mukati kune cardio abs finisher semapuranga jacks.
Wagadzirira Kudikitira neResistance Band Yako?
Ita zvinotevera sere-kufamba dunhu kaviri kusvika katatu kuburikidza nekushandisa yakakurudzirwa rep chiyero nekuzorora kushoma pakati. Wobva watora foni yako wotora Tone It Up app kune anotowedzera resistance band workouts aunogona kuita kumba zviri nyore.
RELATED: Cardio Kumba: 12 Maekisesaizi Aunogona Kuita Mukamuri Yako Yekugara
Tone It Up1. Resistance Band Shuffle
* Tanidza zvidya zvako zvekunze uye glutes.
Danho 1: Mira netsoka dzako chiuno-upamhi zvakaparadzana uye maoko ako pahudyu yako kuti uenzanise. Isa bhandi rekudzivirira pamusoro pezvitsitsinho zvako.
Danho rechipiri: Benda mabvi ako kusvika wava pakati nepakati mu squat. Tora nhanho mbiri kurudyi, wozoita nhanho mbiri kuruboshwe uchichengeta butt yako pasi uye mhasuru dzemakumbo dzakabatanidzwa mukati mese shuffle.
Danho rechitatu: Ramba uchifambisa iyi kwe1 kusvika kumaminitsi matatu. Isa parwiyo rwaunofarira uye shuffle kusvika kurova.
Tone It Up2. Resistance Band Squat Jacks
* Inoveza zvidya zvako uye inonamira uye inowedzera kurova kwemoyo wako.
Danho 1: Mira netsoka dzako dzakafara-farana. Isa bhandi rekudzivirira pamusoro pezvitsitsinho zvako.
Danho rechipiri: Svetuka makumbo ese kunze uye kudzikira munzvimbo ye squat, uchinzwa bhendi rekudzivirira rinodenha mamhasuru ari muzvidya zvako zvekunze.
Danho rechitatu: Svetuka tsoka mbiri mukati uye dzokera kunzvimbo yakamira. Chengeta maoko ako ari pakati pekuchengetedza kuenzanisa.
Danho 4: Pedzisa 12 reps. Zorora uye dzokorora.
Tone It Up3. Resistance Band Kickbacks
* Toni makumbo ako uye glutes.
Danho 1: Mira netsoka dzako chiuno-upamhi zvakaparadzana uye maoko ako pahudyu yako kuti uenzanise. Isa bhandi rekudzivirira pamusoro pezvitsitsinho zvako.
Danho rechipiri: Wedzera gumbo rako rerudyi kumashure kwako nechigunwe chako chakanongedza pasi. Kubatanidza musimboti wako uye kuchengeta chiuno chako chakaenzana, simudza gumbo rako kumusoro masendimita matanhatu kubva pasi.
Danho rechitatu: Deredza gumbo rako, rova chigunwe chako pasi uye simudza zvakare, uchidzvanya glutes yako kumusoro. Ita shuwa kuti iwe unochengetedza musana usina kwawakarerekera uye dzivirira arching musana wako.
Danho 4: Pedzisa 12 reps. Chinja mativi uye dzokorora.
Tone It Up4. Resistance Band Arm Tap Outs
* Toni maoko ako, mapendekete uye musimboti.
Danho 1: Tanga pamakumbo mana munzvimbo yepuranga nebhendi rekupikisa rakaiswa pamusoro pemaoko ako, tsoka dzakaparadzana pahupamhi hwehudyu.
Danho rechipiri: Simudza ruoko rwako rwerudyi uye uiponye masendimita mashoma kurudyi uye kumashure kwako, uchichengeta musana wako wakabatana uye chiuno chako chakaenzana.
Danho rechitatu: Simudza ruoko rwako rweruboshwe uye urove masendimita mashoma kuruboshwe uye kumashure kwako, uchichengetedza kurongeka kwakafanana. Iyi irep imwe chete.
Danho 4: Pedzisa 12 reps. Zorora uye dzokorora.
Tone It Up5. Resistance Band Bridge Burners
* Tonesa zvidya zvako uye glutes.
Danho 1: Rara nemanhede wakaisa maoko ako kumativi, zvanza zvakatarisa pasi. Benda mabvi ako kusvikira tsoka dzako dzati sandara pasi, pamusoro pehupamhi hwehudyu zvakaparadzana. Isa bhandi rekudzivirira pazvidya zvako pamusoro pemabvi ako.
Danho rechipiri: Sveta glutes yako uye hamstrings kusimudza chiuno chako kubva pasi kusvikira muviri wako waita mutsara wakatwasuka kubva pamapfudzi kusvika kumabvi ako. Batanidza maoko ako kusundira kure kubva pasi kuti ubatsire kusimudza hafu yako yezasi kumusoro sezvinobvira.
Danho rechitatu: Kubatanidza musimboti wako, dzvanya mabvi ako kunze kwakafara sezvinobvira. Bata kurova uye dzokera pakati, uchichengetedza tension pabhendi nguva yese. Iyi irep imwe chete.
Danho 4: Pedzisa 12 reps. Zorora uye dzokorora.
Tone It Up6. Resistance Band Single Leg Bridge Dips
* Inoveza zvidya zvako, glutes uye musimboti.
Danho 1: Rara nemanhede wakaisa maoko ako kumativi, zvanza zvakatarisa pasi. Benda mabvi ako kusvikira tsoka dzako dzati sandara pasi, pamusoro pehupamhi hwehudyu zvakaparadzana. Isa bhandi rekudzivirira pazvidya zvako pamusoro pemabvi ako.
Danho rechipiri: Kuchengeta zvidya zvako zvakarongeka, ruramisa gumbo rako rekuruboshwe kuitira kuti zvigunwe zvako zvionekwe kumusoro. Sveta glutes yako uye hamstrings kusimudza chiuno chako kumusoro zvakaenzana kubva pasi. Batanidza maoko ako kusundira kure kubva pasi kuti ubatsire kusimudza hafu yako yezasi kumusoro sezvinobvira.
Danho rechitatu: Dzikisa pasi pasi kuti udzokere kunzvimbo yekutanga, kuchengetedza gumbo rako rekuruboshwe rakasimudzwa. Iyi irep imwe chete.
Danho 4: Pedzisa 12 reps kune rumwe rutivi. Zorora uye dzokorora.
Tone It Up7. Resistance Band Plank Inosimudza
* Inosimbisa yako musimboti, makumbo uye glutes.
Danho 1: Tanga pamakumbo mana munzvimbo yekusimudza. Isa bhandi rekudzivirira pamakumbo ako.
Danho rechipiri: Kubatanidza musimboti wako, simudza gumbo rako rekurudyi kumusoro kusvika rave kana nepamusoro pehudyu yako. Kudzika kumashure pasi uye dzokorora kune rumwe rutivi. Ramba wakatarira mberi uye chiuno chako chakatsiga. Iyi irep imwe chete.
Danho rechitatu: Pedzisa 12 reps. Zorora uye dzokorora.
Tone It Up8. Resistance Band Plank Jacks
* Inoveza musimboti wako, mapendekete, zvidya zvekunze uye glutes.
Danho 1: Tanga pamakumbo mana munzvimbo yekusimudza. Isa bhandi rekudzivirira pamakumbo ako.
Danho rechipiri: Kubatanidza musimboti wako, svetuka makumbo ako kunze uye wozodzokera pamwe chete sekunge uri kuita kusvetuka jack. Ramba wakatarira mberi uye chiuno chako chakatsiga.
Danho rechitatu: Pedzisa 12 reps. Zorora uye dzokorora.
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