Amabhendi amancaneaziwa nangokuthi amabhendi okumelana noma ama-loop band.Ngenxa yokuguquguquka kwayo nokusebenziseka kalula, isiphenduke ithuluzi elidumile lokuzivocavoca.Lawa mabhendi mancane, kodwa anamandla.Amabhendi amancanyana angasetshenziselwa izinhlobonhlobo zokuzivocavoca eziqondise amaqembu emisipha ahlukene.Amazinga azo ahlukene okumelana awenza afaneleke kuwo wonke amazinga okuqina.
Kulesi sihloko, sizobheka indlela yokusebenzisaama-mini bandsukuze uzivocavoce futhi uthole okuningi ekuzilolongeni kwakho.Ake siqale ngokuqonda izinzuzo zokusebenzisa amabhendi amancane.
1. Thuthukisa amandla emisipha nokukhuthazela.Amabhendi amancane anikeza ukumelana, okusiza ukuthuthukisa amandla emisipha nokukhuthazela.Lokhu nakho kungasiza ukuvimbela ukulimala futhi kuthuthukise ukusebenza kahle.
2. Khulisa ukuguquguquka.Amabhendi amancane angasetshenziswa ukwenza izivivinyo zokwelula, ezingasiza ukuthuthukisa ukuguquguquka nobubanzi bokunyakaza.
3. Kulula ukuyisebenzisa.Iibhande elincaneincane futhi ilula, futhi ingasetshenziswa noma kuphi.Ngakho iyithuluzi elikahle lokuzivocavoca ekhaya noma lokuhamba.
4. Ukukhomba amaqembu amaningi emisipha.I-mini band ingasetshenziselwa ukukhomba amaqembu emisipha ehlukene, kuhlanganise nezinqulu, ama-glutes, imilenze, amahlombe nezingalo.
Manje ake sihlole ukuthi ungasebenzisa kanjani ibhande elincane ukuze uzivocavoce.
1. Izivivinyo zokuzifudumeza
Ngaphambi kokuqala noma yikuphi ukuvivinya umzimba, kubalulekile ukufudumala ukuze ugweme ukulimala futhi usebenze ngokugcwele.Ungasebenzisa i-mini band ukuze ufudumale.Yibeke ngaphezu kwamadolo akho futhi wenze izivivinyo ezifana nezinyathelo eziseceleni, izinyathelo ezibuyela emuva, inqubekela phambili namadolo aphezulu.Lezi zivivinyo zizokwenza kusebenze ama-glute akho, okhalo nemilenze futhi kulungiselele ukujima.
2. Glute Bridge
Ibhuloho le-glute lingenye yezivivinyo ezingcono kakhulu zokukhomba ama-glutes nama-hamstrings.Ukuze wenze lo msebenzi, lala ngomhlane wakho ugobile izinyawo zakho zihlukene ngobubanzi.Indawo aibhande elincanengaphezu kwamadolo akho bese uphakamisa izinqe zakho phansi, ucindezela ama-glutes akho phezulu.Yehlisa izinqe zakho bese uphinda amasethi amathathu we-10-12 reps ngalinye.
3. Izikwele Ezijulile
I-squat ejulile iwumsebenzi ohlangene oqondise ama-quads akho, ama-glutes nama-hamstrings.Ukwenzama squat ejulile, sebenzisa aibhande elincane.Beka ibhande ngaphezu kwamadolo izinyawo zakho zibe ububanzi behlombe.Yehlisa umzimba sengathi uhlezi esihlalweni.Phakamisa isifuba sakho, b ugcine amadolo akho emgqeni nezinzwane zakho.Buyela endaweni yokuma ngokucindezela kwesithende.Phinda amasethi amathathu we-10-12 reps ngalinye.
Isikhathi sokuthumela: Apr-20-2023