Lokhu okuthiwa ukuqeqeshwa ekhaya lapha empeleni kubhekisela ekuqeqeshweni ngaphandle kwemishini yokuqeqesha engaguquki, futhi iningi labo liziqeqeshela emakhaya ngezandla. Uma ngokuvamile ufuna ukuphuma ukuze uhambe, ungase futhi ulethe amabhande ambalwa okunwebeka, ngalesi sikhathi, umsebenzi webhande elinwebekayo uzogubha ngokugcwele, njenge-barbell, ingasetshenziselwa i-squat, i-hard pull, i-bench press. , ukugwedla okubuyela emuva… Inani elingenamkhawulo lamathuba.

Ngisho noma kunezinkulungwane zokusetshenziswa nokuthi kanjani, ingqikithi yezintambo ezinwebekayo emibonweni yokuqeqesha, lapha, i-Bailing ngeke ikwazi ukwenza ukuqeqeshwa kwezintambo ezinwebekayo ngamunye ngamunye, kodwa izosekelwe ohlelweni lokuqeqesha olujwayelekile lomuntu wonke, ukunikeza imodi yokucabanga, ukufundisa abantu ukudoba kungcono kunokufundisa abantu ukudoba.

Ukuze kusetshenziswe ekhaya, kunconywa izintambo ezinwebekayo ezinezibambo, kodwa futhi zidinga ukukhethwa ngokuvumelana nesenzo. Uma unomuzwa wokuthi isisindo esisodwa asanele, thenga ezimbalwa ezengeziwe, ungakwazi ukulungisa isisindo njenge-dumbbell barbell.

Ngezansi sabelana ngeqoqo lokunyakaza kokuqeqeshwa kwe-elastic band, ukunyakaza ngakunye izikhathi ezingu-8-12, amasethi angu-3-5 isikhathi ngasinye, kubantu abanezidingo zomumo, sebenzisa ibhande elincane lokumelana nokunwebeka, izikhathi ezingu-12-20 ukunyakaza ngakunye, 3-5 isethi ngayinye. isikhathi, kunjalo, khumbula ukwelula imisipha target ngemva ukuqeqeshwa ukubasiza ukuba balulame.

Isinyathelo sokuqala: Indawo yokuma enengalo eqondile donsa phansi ibhande lokunwebeka Lungisa ibhande lokunwebeka endaweni ephezulu, ume phambi kwebhande lokunwebeka, lungisa ibanga lomzimba, qondisa iqolo lakho, qinisa umgogodla wakho, nweba izingalo zakho phezulu, gobisa izindololwane kancane, bese ubamba iziphetho zombili zebhande elinwebekayo libe banzi kancane kunamahlombe akho ukuze ugcine umzimba wakho uzinzile, ugcine umhlane wakho uqondile, gcina izingalo zakho ziqondile, sebenzisa umhlane wakho ukuze usunduze izingalo zakho zibheke emilenzeni yakho futhi udonse i-vertex kancane ukuze ime futhi finyeza imisipha yakho yangemuva. Bese uphendulela kancane kancane isiqondiso, ukuze imisipha yangemuva inwetshwe ngokugcwele

Isenzo sesi-2: Indawo yokuma ibhande elinwebekayo eliphusha isifuba Yima imilenze ihlukane kancane, ukhalo luqonde, umgogodla uqinisiwe, welule ibhande lokunwebeka uzungeze ngemuva, ubambe izinhlangothi zombili zebhande lokunwebeka ngezandla zakho, gobisa izingalo zakho nhlangothi zombili zomzimba wakho ukuze gcina umzimba wakho uzinzile, gcina umhlane wakho uqondile, phushela izingalo zakho esifubeni sakho ngamandla esifuba sakho uze ufike phezulu esenzweni, yima kancane, qinisa imisipha yesifuba sakho, bese ulawula isivinini ukuze uhlehlise kancane kancane isiqondiso.

Isenzo Sesithathu: Ukushwibeka ngebhande elinwebekayo eligxiliswe endaweni ephansi, lungisa ukuma komzimba, imilenze ihlukane kancane, ukhalo nomhlane uqonde, ukuqina komgogodla, izandla zibambe iziphetho zombili zebhande elinwebekayo ukuze imhlane ihlale iqondile, izinqulu zibuyele emuva ukuze zikhuphuke ziye phansi. indawo yokunyakaza, izingalo ziqonde phambili, indololwane igobe kancane ukuze kugcinwe ukuzinza komzimba, amandla angemuva okushayela izingalo ukugoba indololwane ukudonsa i-vertex ngasesiswini, yima kancane, finyeza imisipha yangemuva, Bese uhlehla kancane kancane. isiqondiso, ukuze imisipha yangemuva inwetshwe ngokugcwele

Isenzo sesine: Ama-pushup ancike, izingalo ziqondile ngaphansi komzimba ukuze zisekele umzimba, izindololwane zigobe kancane, iqolo liqonde, imilenze ihlangene futhi iqonde ukugcina umhlane uqondile, umzimba umugqa oqondile, goba indololwane kancane kancane ukuze wenze omkhulu. ingalo nomzimba ku-45 degree Angle esifubeni kucishe kuthinte umhlabathi ngemva kokuba ingalo iqonde ukubuyisela ukunaka kukho konke ukunyakaza ukuze kugcinwe umhlane uqondile. Qaphela ukuthi ungaluleki izingalo zakho ngokuphelele lapho usukuma

Isenzo Sesihlanu: Ukuma imilenze ihlukene kancane, izinyawo zigobe kancane, izinyawo zimi endaweni emaphakathi yebhande elinwebekayo, izandla zibambe iziphetho zombili zebhande elinwebekayo ukuze ingemuva lihlale liqondile, ukugobela izinqulu phambili, izingalo ziqonde phansi ukuze ugcine ukuqina komzimba. , amandla angemuva okushayela izingalo ukugoba indololwane, ukuze izingalo zisondele emzimbeni ukuze zihlehlise i-apex yesenzo zime kancane, zifinyeze imisipha yangemuva, bese ulawula ngenkuthalo isivinini ukubuyisela kancane kancane. Nikeza imisipha yakho yangemuva ukwelula okugcwele

Isenzo sesithupha: Ukuma kwebhande lokunwebeka lengalo eyodwa eliqinisa isifuba Lungisa ibhande lokunwebeka ohlangothini lomzimba, ume ngokumelene nebhande lokunwebeka ohlangothini, lungisa ukuma komzimba, ubambe ingxenye eyodwa yebhande lokunwebeka esandleni sangaphakathi. futhi uyinwebe eceleni, ugobise indololwane kancane ukuze ugcine umzimba uzinzile, ugcine ingalo iqondile, bese uphushela isifuba phakathi naphambili ukuze udonse i-apex yesenzo, ume kancane, ufinyeze imisipha yesifuba, bese ulawula isivinini. ukubuyisela kancane kancane, ukuze imisipha yesifuba inwetshwe ngokugcwele

Zifudumeze ukuze wenze kusebenze iqembu le-muscle eliqondiwe ngaphambi kokuqala kokuqeqeshwa, qinisekisa ikhwalithi yokunyakaza ngesikhathi sokunyakaza, futhi uzwe ukufinyela nokunwetshwa kwemisipha eqondiwe phakathi nokunyakaza ngakunye. Kulabo abanesidingo sokwakha imisipha, sebenzisa i-band elastic elastic.