Ukusetshenziswa kwamashubhu we-tension for fitness ukunyakaza okune

I-Rally Tube Squat
Uma wenza ama-squats azilinganisa, ukusebenzisa ithubhu yokucindezela kuzokwandisa ubunzima bokusukuma.Kufanele sigcine ukuma okume kakhudlwana ngenkathi silwa nokumelana.Ungakwazi ukunweba imilenze yakho ibe banzi ngaphandle noma usebenzise ai-tension tubengokumelana okwengeziwe ukwandisa ukumelana.

Indlela yokuzivocavoca
1. Hlukanisa izinyawo zakho zibe ububanzi behlombe bese unyathela ishubhu elicindezelayo.
2. Donsa isibambo sei-tension tubekuze kufike phezulu ehlombe.Izintende zibheke phambili (ishubhu lokuqina kufanele libe ngemuva kwengalo, hhayi ingxenye yangaphambili yomzimba) (a).
3. Gqoka phansi, ugcine isibambo ngaphezu kwehlombe (b).
4. Buyela endaweni yokuqala.Phinda izikhathi ezingu-20.

I-Lat pull ishubhu ehlukanisa umlenze squat
Njenge-squat ejulile, ukusetshenziswa kwe-ai-tension tubelapho wenza i-self-weighted split leg squat kuzokwandisa ubunzima lapho usukuma.

Indlela yokuzivocavoca
1. Beka izinyawo zakho ngobubanzi be-hip-width bese ubeka unyawo lwakho lwesobunxele emgqonyeni.Buyela emuva ngonyawo lwakho lwesokudla cishe amafidi angu-2 (cishe amamitha angu-0.6), ugcine izinyawo zakho zilingana.Ikhanda nangemuva iqonde, endaweni engathathi hlangothi (a).
2. Jikisa inqulu nedolo ukuze uhambise umzimba phansi endaweni yephaphu ithanga langaphambili lihambisane nomhlabathi nedolo elingemuva libe seduze nomhlabathi ngangokunokwenzeka.Umzimba kufanele uye phansi uqonde phezulu (b).
3. Buyela endaweni yokuqala.Yenza amasethi ama-4 ngomlenze ngamunye, ukuphindaphinda okungu-10 ngesethi ngayinye.

I-tension tubeumugqa wokucwilisa
I-tension tube igwedla phezulu ingasebenzisa i-latissimus dorsi kanye nomgogodla wethoracic ophansi nophakathi, uqinise imisipha ewumgogodla, futhi kusiza ukuqinisa ama-biceps.Inzuzo yokusebenzisa i-i-tension tubeukuthi singakwazi ukudala ukunyakaza okuhlukene ngokulungisa indawo yezandla nezingalo kanye nokuphakama kwezindololwane ngenkathi sigcina isimo somzimba.Lokhu kuvivinya umzimba kungenye yezivivinyo ezivame kakhulu esizenzayo futhi enye yezindlela eziphumelela kakhulu zokuqeqesha i-scapulae, okuvumela umzimba wonke ukuba uhileleke ekuhambeni ngenkathi unciphisa umthwalo.

Indlela yokuzivocavoca
1. Dlulisa izinyawo zakho okungenani zibe ububanzi be-hip-width bese unyathelai-tension tubengomcibisholo wonyawo lwakho.Bamba isibambo noma ngezansi kwesibambo bese weqa ishubhu elicindezelayo wenze umumo ongu-X.
2. Tshekisa umzimba wakho ongaphezulu phambili ngamadigri angu-45.Intamo iqonde, amehlo abheke phansi, amahlombe akhululekile, futhi phansi maqondana nendawo ekude nezindlebe (a).
3. Donsela ishubhu elicindezelayo ulibhekise okhalweni, uhambise izindololwane emuva ngenkathi uqaphela ukuthi ungazivuleli ngaphandle.Gcina i-scapulae yakho iqinile futhi ishonile ngenkathi wenza umnyakazo wokugwedla (b).Phinda isethi ngayinye izikhathi ezingu-20 futhi wenze amasethi ama-4.

I-tension tubeumgawuli
Ukusebenzisa ishubhu le-tension kulo msebenzi kwandisa ukumelana kwethu lapho senza ama-stretch futhi kunciphisa ukumelana lapho sibuyela endaweni yokuqala.Singakwazi ukwandisa noma ukunciphisa ukumelana ngokushintsha indawo yezinyawo zethu.Ishubhu le-tension liphinde lisisize ukuthi sigcine isigqi sokunyakaza ngokuphepha futhi sigweme ukunyakaza okuqhumayo.Ii-tension tubeUkuzivocavoca kwe-lumberjack kungasebenza imisipha eminingi ngesikhathi esisodwa.Ngenkathi senza lo msebenzi, imisipha yethu yehlombe, izisu, ama-oblique, ama-glutes, ama-quads, imisipha ephansi emuva, imisipha engenhla yangemuva, ama-hamstrings, ama-adductors, nama-adductors konke kusesimweni sokusebenza.Kungumsebenzi omuhle kunoma ngubani, ikakhulukazi abasubathi abasemidlalweni yokushintshana.

Indlela yokuzivocavoca
1. Izinyawo zihlukene futhi ububanzi be-hip-width ngokuhlukana, unyawo lwesokunxele kushubhu lokucindezela ngaphansi kwesigamu sobude bendawo.Ingxenye eyodwa yesibambo itholakala phansi eduze nonyawo lwesokunxele.Izandla zibamba enye ingxenye yesibambo (noma ngaphansi kwesibambo).
2. Nciphisa umzimba wakho phansi futhi welule isibambo osibambe siye eqakaleni lakho langakwesokudla (a).Uma usukuma, donsa isibambo siye ehlombe lakho lesokunxele ukuzei-tension tubeyakha umugqa we-diagonal phambi komzimba wakho (b).
3. Kulo mnyakazo, izinyawo zibanjwe zinganyakazi futhi singakwazi ukujikeleza ngomzimba.
4. Buyela endaweni yokuqala, bese uphinda ukunyakaza.Yenza amasethi ama-4, ukuphindaphinda oku-10 ngesethi ngayinye, izinhlangothi ezishintshanayo.