Amabhande okumelananazo ziwusizo oluyisihluthulelo olungakusiza ukuthi uzulazule kwezemidlalo eziyinselele.Nazi ezinye izizathu zokwengeza ibhendi yokumelana nemidlalo yakho!
1. Amabhande okumelanakungandisa isikhathi sokuqeqeshwa kwemisipha
Ukwelula nje ibhande lokumelana kungadala ukungezwani okufanayo nesisindo.Uma izinga lokwelula likhulu, kukhulu ukushuba.Futhi amabhande okumelana ahlukile ezisindweni zamahhala.Ibhande lokumelana linikeza ukungezwani kulo lonke umsebenzi.Ngakho-ke kungandisa isikhathi sokuqeqeshwa kwemisipha.
2. Amabhande okumelanakungaba usizo cishe kunoma iyiphi inqubo yokuqeqesha
Amabhendi okumelana nawo angakusiza ukuthi wakhe amandla ngaphandle kokulayisha ngokweqile imisipha yakho ngemva kokulimala.Amanye amabhande okumelana, ikakhulukazi amade anokwelula okwengeziwe, alungile.Aguquguquka kakhulu futhi alinganiselayo kunamabhande amancane alula angaphansi kuka-30 cm ububanzi.
Isetshenziswa kanjaniamabhande okumelanakahle?
1. Khetha ibhande lokumelana elifanele ngokusho kohlobo lokuqeqeshwa
Uma isimiso sakho sokuqeqesha sihlanganisa izivivinyo ezihlangene eziningi, ungakhetha ibhande elide, elijiyile lokumelana.Avame ukubizwa ngokuthi "ama-super resistance bands" ngoba abukeka njengamabhande enjoloba amakhulu.Lolu hlobo lwebhande lokumelana lungavimbela ukulimala ekuqeqesheni isisindo.
Uma usebenza ngokukhethekile emaqenjini athile emisipha, udinga ibhendi yokumelana evumelana nezimo futhi evumelana nezimo.Lokhu kuzokuvumela ukuthi unwebe kusuka kuma-engeli ahlukene.Yilapho ungase ufune ukukhetha ibhande leringi elide elincanyana.Kuyibhande elinwebekayo elinephepha elincane, elinwetshiwe, njengeribhoni elikhulu.
Ngokuzivocavoca okunobubanzi obuncane bokunyakaza, njengokuqeqeshwa kwe-hip, ungakhetha ibhendi encane yokumelana.Ngoba kulula kakhulu ukushelela phezu kweqakala noma ngaphezu kwedolo.
2. Bheka "isisindo" seibhande lokumelana
Amabhendi okumelana afika ngezisindo ezihlukene noma amazinga we-tension, ngokuvamile afaka ukukhanya okukhulu, ukukhanya, okuphakathi, okusindayo kanye nesindayo kakhulu.Imibala ngokuvamile isetshenziswa ukuhlukanisa amazinga ahlukene.
Kubalulekile ukukhetha "isisindo" esifanele sezimpawu zokuzivocavoca kwakho, kuye ngezinhloso zakho.Uma ungakwazi ukwenza ama-reps angu-5 ngokulandelana endaweni efanele lapho wenza isethi, udinga ukunciphisa isisindo kancane.Uma ungashisi ekupheleni kweqoqo lokuqeqeshwa, udinga ukwandisa kancane izinga lakho lesisindo.
3. Lungisa ngokwendawo yokuzivocavoca
Ungalungisa ukushuba kokuzivocavoca, ikakhulukazi amabhendi aphikisayo amancane, kuye ngendawo yamabhendi okumelana ezithweni.
Ngokuqhubekayo iibhande lokumelanausuka emsipha ofuna ukuwuvocavoca, yilapho ukujima kwemisipha kuzoqina kakhulu.Lokhu kungenxa yokuthi kuzodala i-lever ende ukuze imisipha ihambe.Uma ufuna ukuqinisa i-gluteus maximus ngokuphakamisa umlenze ohlangothini, ungabeka ibhande lokumelana ngaphezu kwe-ankle esikhundleni sokungaphezu kwedolo.Ngale ndlela i-gluteus maximus kuzodingeka ilawule kokubili ithanga nethole futhi imiphumela izoba ngcono.
*Ithiphu efudumele: Ungalokothi ubeke ibhande lokumelana phezu kwedolo, iqakala, noma elinye ilunga.Nakuba amabhendi okumelana ethambile futhi evumelana nezimo, ukungezwani abakudalayo kungafaka ingcindezi eyeqile kwilunga.Lokhu kungandisa ingozi yobuhlungu noma yokulimala.
4. Ukushuba!Ukushuba!Ukushuba!
Ukuze uthole umphumela ogcwele wokuqinisa weamabhande okumelana, zigcine zithule ngesikhathi sokujima!Kufanele uhlale uzwa ukushuba kwemisipha yakho ngokumelene nebhande lokumelana.
Yelula ibhande lokumelana phakathi nesikhathi sokujima ngomnyakazo ngamunye.Kuze kube yilapho uzizwa sengathi kufanele umelane nokushuba ukuze ugweme ukuphindaphinda.Bese ugcina lokhu kushuba ngokungaguquki kulo lonke isethi.
Isikhathi sokuthumela: Jan-19-2023