Oko kuthiwa kuqeqesho ekhaya apha eneneni kubhekiswa kuqeqesho olungenazo izixhobo zoqeqesho ezisisigxina, kwaye uninzi lwabo luqeqeshelwa ekhaya ngezandla. Ukuba ngokuqhelekileyo ufuna ukuphuma ukuhamba, unokuzisa iibhanti ezimbalwa ze-elastic, ngeli xesha, umsebenzi webhanti e-elastic uya kukhutshwa ngokupheleleyo, njenge-barbell, ingasetyenziselwa i-squat, i-hard pulling, i-bench press. , umva ukubheqa… Inani elingenasiphelo lezinto ezinokwenzeka.

Nangona kukho amawaka okusetyenziswa kunye nendlela, ingundoqo yentambo ye-elastic kwiingcamango zoqeqesho, apha, i-Bailing ayiyi kukwazi ukwenza uqeqesho lwentambo ye-elastic nganye, kodwa iya kusekelwe kwisicwangciso soqeqesho lomntu wonke, ukunika imo yokucinga, Ukufundisa abantu ukuloba kungcono kunokufundisa abantu ukuloba.

Ukusetyenziswa kwekhaya, iintambo ze-elastic ezinezibambo ziyacetyiswa, kodwa nazo kufuneka zikhethwe ngokwesenzo. Ukuba uvakalelwa kukuba ubunzima bomnye akwanelanga, thenga ezinye ezimbalwa, unokuhlengahlengisa ubunzima njenge-dumbbell barbell.

Apha ngezantsi sabelana ngeentshukumo zoqeqesho elastic band, intshukumo nganye 8-12 amaxesha, 3-5 iiseti ixesha ngalinye, kubantu abaneemfuno imilo, sebenzisa band ukumelana elilastiki encinane, amaxesha 12-20 intshukumo nganye, 3-5 iiseti nganye. ixesha, kunjalo, khumbula ukolula isihlunu ekujoliswe emva koqeqesho ukubanceda alulame.

Inyathelo lokuqala: Isikhundla sokuma ngengalo ethe tye yitsalela phantsi ibhendi yeelastiki Lungisa ibhanti yeelastiki kwindawo ephezulu, yima phambi kwebhanti yeelastiki, lungisa umgama womzimba, yolula umqolo wakho, qinisa umbindi wakho, wandise iingalo zakho phezulu, gobela ingqiniba kancinci, kwaye ubambe zombini iziphelo zebhanti e-elastic banzi kancinci kunamagxa akho ukugcina umzimba wakho uzinzile, gcina umqolo wakho uthe tye, gcina iingalo zakho zithe tye, sebenzisa umqolo wakho ukutyhala iingalo zakho ziye emilenzeni yakho kwaye utsale. i-vertex kancinane ukuma kwaye ifinyeze izihlunu zakho zangasemva. Emva koko uphendule ngokukhawuleza ulwalathiso, ukwenzela ukuba izihlunu zangasemva zandiswe ngokupheleleyo

Inyathelo lesi-2: Isikhundla sokuma ngebhanti yeelastiki tyhala isifuba Yima imilenze iqelelene kancinane, isinqe sithe nkqo, umbindi uqinisiwe, wolule ibhanti e-elastiki ujikeleze ngasemva, bamba zombini iziphelo zebhanti yeelastiki ngezandla zakho, ugobe iingalo zakho macala omabini omzimba wakho ukuze gcina umzimba wakho uzinzile, gcina umqolo wakho uthe tye, tyhala iingalo zakho zibheke esifubeni sakho ngamandla esifuba sakho ukuya phezulu kwisenzo, yima kancinci, ubambene nezihlunu zesifuba sakho, kwaye emva koko ulawule isantya ukuze ujike ngokuthe chu ukuya kwicala.

Inyathelo lesiThathu: Ukugquma ngebhanti elilastiki elimiswe kwindawo ephantsi, lungisa indawo yomzimba, imilenze yahlukane kancinane, isinqe nomva ngokuthe tye, ukuqina kombindi, izandla zibambe iziphelo zombini zebhanti elilastiki ukugcina umva uthe tye, umva umva ukuya kwi-squat ukuya ezantsi. Incopho yentshukumo, iingalo ezithe ngqo phambili, ingqiniba igobe kancinane ukugcina uzinzo lomzimba, amandla angasemva ukuqhuba iingalo ukugoba ingqiniba ukutsalela i-vertex kwicala. yesisu, yima kancinane, vumela izihlunu zangasemva, emva koko ujike ngokuthe chu, ukuze izihlunu zangasemva zandiswe ngokupheleleyo.

Isenzo sesine: Iipushups zingqiyame ngaphezulu, iingalo zithe tye phantsi komzimba ukuze zixhase umzimba, iingqiniba zigobe kancinane, umva uthe tye, imilenze idibene kwaye ime nkqo ukugcina umqolo uthe tye, umzimba ube kumgca othe tye, goba ingqiniba ngokuthe chu ukuze wenze omkhulu. ingalo kunye nomzimba kwi-Angle ye-45 ukuya esifubeni phantse uqhagamshelane nomhlaba emva kokuba ingalo ilungelelanise ukubuyisela ingqalelo kuyo yonke intshukumo ukugcina umva ngqo. Kulumkele ukolula iingalo zakho ngokupheleleyo xa uphakama

Inyathelo lesihlanu: Ukuma imilenze iqelelene kancinane, iinyawo zigotywe kancinane, iinyawo zimi kwindawo esembindini webhanti elastiki, izandla zibambe iziphelo zombini zebhanti elilastiki ukugcina umva uthe tye, ukugobela isinqe phambili, iingalo zijonge ezantsi ukugcina uzinzo lomzimba. , amandla angasemva ukuqhuba iingalo ukuba zigobe ingqiniba, ukuze iingalo zisondele emzimbeni ukutsala umva incam yesenzo zime kancinane, zifinyeze imisipha yangemva, kwaye zilawule ngenkuthalo isantya ngokucothayo. buyisela. Nika imisipha yakho yomqolo ilula ngokupheleleyo

Inyathelo lesithandathu: Ukuma okuma ngengalo enye ngebhanti elastiki ibambe isifuba Lungisa ibhanti eelastiki kwicala lomzimba, yima ngokuchasene nebhanti yeelastiki ecaleni, hlengahlengisa indawo omi kuyo, ubambe isiphelo sebhanti yeelastiki esandleni sangaphakathi. kwaye uyandise ecaleni, ugobe ingqiniba kancinci ukugcina umzimba uzinzile, gcina ingalo ithe tye, kwaye utyhale isifuba ngaphakathi naphambili ukutsala i-apex yesenzo, yima kancinci, ifinyeze imisipha yesifuba, kwaye emva koko ulawule isantya ukuze ululame kancinci, ukuze izihlunu zesifuba zandiswe ngokupheleleyo

Ukufudumala ukuze kusebenze iqela le-muscle ekujoliswe kulo ngaphambi kokuqala koqeqesho, qinisekisa umgangatho wokuhamba ngexesha lokuhamba, kwaye uzive ukunyanzeliswa kunye nokwandiswa kwemisipha ekujoliswe kuyo ngexesha lokuhamba ngalunye. Kwabo banesidingo sokwakha izihlunu, sebenzisa ibhendi yokuxhathisa elastic.