Kudziya kwako, kurovedza, uye kutonhora-pasi kwakafanana nekudya kunovaka muviri-kosi nhatu. Tanga ne appetizer, farira kosi yako huru, uye pedzisa ne dessert. Mabhandi ekupikisa akafanana nezvinonhuwira; Chokwadi, chikafu chisina kunaka chinodyiwa, asi chikafu chako chakanyanya kunaka paine tumwe zvinonhuwira pamusoro.
Sezvakangoita nemwaka, kune huwandu husingagumi hwemhando dzebhendi pamusika, imwe neimwe ichiwedzera kunaka kwayo pakurovedza muviri. Asi sezvausingazokanda zvinonhuwira mundiro, haufanirwe kuisa chero mabhendi ekupikisa mukurovedza kwako.
Usati watenga, zvibvunze mimwe mibvunzo yekutanga uye funga nezvese zvaungasarudza.
Nzira yekusarudza bhendi rakanakisisa rekudzivirira?
Resistance bhendi chinhu chikuru munharaunda yese yekumba. Uye izvo hazvishamise, uchifunga kuti dzakachipa, dziri nyore kuchengeta, uye dzakanyanya kuchinjika. Kunyangwe zviri nyore kupfeka, kutenga paki yemabhendi haisi nyore kudaro, uchifunga kuti kune akati wandei masitaera ekusarudza kubva.
Usati watenga, zvibvunze kuti ndeapi marudzi emitambo yaunenge uchiita nemabhandi. Izvi zvichakubatsira kuderedza musiyano mukuru: kureba kwebhendi. Kana iwe uchitarisira kuita mafambiro kunyanya mumuviri wako wepamusoro, unogona kufunga mabhande ane zvibato, semuenzaniso. Kune ese epasi maekisesaizi emuviri, unogona kusarudza mini bhendi.
Zvibvunzewo kuti unoda kubata bhendi sei, unoda kurimisa sei, uye kuti bhendi racho rakakora kana kuti rakasimba zvakadii. Wobva watsvaga maitiro anoenderana nemaitiro ako.
Zvakanakisa Pakazere: Vhara Marefu Ridge
Kana zvasvika pakusiyana-siyana, mabhendi akavharwa kwenguva refu (anozivikanwawo sekudhonza-up assist mabhendi) ndiwo akanakisa. Aya mabhendi anenge masendimita 4 paupamhi uye anenge mamita mashanu kureba uye anouya nemarudzi akasiyana-siyana, achigadzira maitiro akasiyana-siyana ekupikisa.
Mabhendi marefu anopokana akakodzera kunenge chero maekisesaizi, anokutendera kuti uite maekisesaizi akawanda kupfuura zvaunoita nebhendi pfupi. Nepo pasina nzira imwe chete yekushandisa refu loop bhendi, iwe unowanzo simbisa imwe magumo ebhendi pasi petsoka dzako kana kutenderedza chimiro chakatsiga wobata imwe magumo mumaoko ako.
Aya mabhendi anopenya muzviitwa zvakasanganiswa, senge a overhead press squat, deadlift o inotongwa. Asi iwe unogona zvakare kupeta kaviri kana katatu loop aya mabhendi kuti udzokorore maekisesaizi aunowanzoita neapfupi bhendi, senge lateral shifts kana banded glute mabhiriji.
Kunyange bhendi ripi zvaro riine mukana wekutyoka kana ukashandisa simba rakawandisa, chenjera zvakanyanya nebhendi refu rakavharika, sezvo uchiisa pangozi kuti rabha richirova kumeso kwako panguva yemamwe maekisesaizi ekudhonza.
Zvaunofanira kuziva:
- Mabhendi marefu anochinjika zvinoshamisa uye akanakisa maekisesaizi ese mabhendi.
- Shandisa zvishwe zvakareba nekumisa imwe mugumo webhandi pasi petsoka dzako kana kune chimiro, uchibata imwe mugumo mumaoko ako.
- Dzivisa chero mabhande akareba anotsemuka kana kuparara, sezvo anogona kutyora uye kukonzera kukuvara.
Zvakanakira Kushanda KweMuviri Wezasi: Mabhendi Madiki Akavharwa
Madiki akavharirwa mabhendi ekupikisa, dzimwe nguva anodaidzwa kunzi mini bands, anouya mumarudzi akasiyana-siyana uye mazinga ekupikisa.
Mabhururu madiki mabhendi akanakira kudzidzisa muviri wepasi, kunyanya glutes uye chiuno. Nepo kunewo nzira dzakawanda dzekugadzira dzekushandisa ese mabhendi ekupikisa, iwe unowanzo loop mabhandi madiki pamabvi ako kana pamusoro pezvitsitsinho zvako. Dzivisa looping chero bhendi zvakananga kumativi emabvi akabatanidzwa.
Mabhandi madiki akasungwa anobatsira mafambiro eparutivi kana mabhiriji ane glute panguva yekudziya kwakasimba kwekuwedzera mhasuru activation isati yadzidziswa. Kana, isa bhandi pamabvi ako panguva yehudyu yekurovera kune imwe dambudziko.
Nehumwe hunyanzvi, iwe unogona zvakare kushandisa aya mabhendi ekumusoro maekisesaizi emuviri, kunyangwe iwo asina kunyanyo shanda. Mabhendi marefu akakodzera zvakanyanya kumuviri wepamusoro kana kurovedza muviri kwese. Zvakadaro, ndidzo dzakachipa dzauchawana.
Aya mabhendi anotengeswa mumapakiti matatu kana anopfuura, kusanganisira akati wandei akasiyana siyana ekupikisa. Kazhinji paki ine bhendi yakareruka, yepakati uye inorema inodhura madhora gumi. Mukuwedzera, ivo havatore nzvimbo zvachose.
Zvaunofanira kuziva:
- Iwo mapfupi loop mabhendi akanakira epasi maekisesaizi emuviri.
- Isa mabhanhire aya pamusoro pemabvi ako kana zvitsitsinho, asi usambotenderedza mabvi akabatanidzwa.
- Izvi zvakachipa uye zvinogona kutengwa mumapakeji ane-multi-tier.
Zvakanakira Kudzidzisa Muviri Wepamusoro: Machubhu ane MaHandle
Senge mapfupi loop mabhendi, machubhu ekurovedza muviri ane zvibato isarudzo ine simba shoma. Kazhinji inoshandiswa mumatanho ekudzidzira kusati kwasimba, mabhandi aya akareba masendimita mashoma ane mubato wakanamirwa kune rumwe rutivi rwebhendi rerubha.
Aya machubhu anogona kunge ndiwo akanyanya intuitive resistance mabhendi ekushandisa - chaunofanirwa kuita chete kubata mubato muruoko rwega-hwega, simbisa bhendi pasi petsoka dzako kana pachimiro chakatsiga.
Mabatiro ndiwo akanyanya kudhirowa pano, sezvo ivo vachinzwa zviri zvisikwa zvekumusoro muviri kuramba maekisesaizi biceps curls, mapendekete anotsikirira uye chipfuva. Kunyangwe iwe uchigona zvakare kuita maekisesaizi aya nyore nemabhendi akareba akavharwa, zvibato zvinopa zvechokwadi kunyaradza nekudzivirira rabha kuti isashatise ganda rako.
Kunyange zvazvo zvibato zvinowedzera kunyaradza, zvinobvisawo kubva kune zvakasiyana-siyana zvezvikwata izvi. Kana iwe wakatarisa pakurovedza muviri kwepamusoro kana uchikwanisa kutenga akati wandei akasiyana mabhendi ekupikisa, iyi isarudzo huru yekufunga nezvayo.
Zvaunofanira kuziva:
- Mabatiro anowedzera mwero wekunyaradza asiwo anodzikamisa kuita zvakasiyana.
- Aya mabhendi isarudzo yakanaka kana iwe ukatarisa pane epamusoro maekisesaizi emuviri.
- Machubhu ane mibato anowanzo kudhura, kubva pa € 30 kusvika ku € 50.
Zvakanakisisa zvekunyaradza: mabhandi emucheka akavharwa
Paunoshanda nemabhandi akakora anopa mazinga akakwirira ekupikisa, rabha inogona kutanga kuchera mukati meganda rako, zvichikonzera kumwe kusagadzikana.
Micheka loop mabhandi imhinduro huru, kunyanya kana mabhandi madiki, akakora akavharwa achikonzera marwadzo. Ichi chimiro chakanyanya kufanana nediki looped bhendi; zvisinei, zvinowanzoita masendimita mashoma paupamhi uye yakagadzirwa nemucheka wakatambanudzwa.
Zvakare dzimwe nguva anonzi glute mabhendi, aya akanakira epasi bhendi maekisesaizi. Izvo zvinopfekwa zvakangofanana nediki loop band: isa iyo chete pamusoro pemabvi panguva yekurovedza muviri, kudzivirira kusangana neiyo chaiyo yakabatana.
Yakasimba kupfuura mabhandi erubha, mabhandi emachira kwete sarudzo yakanakisisa kune vanotanga, sezvo vangangonzwa vakanyanya kushushikana. Izvo zviri kutaurwa, mamwe mabhendi emachira anouya neyakagadziriswa sarudzo, achikubvumidza iwe kuomesa nemaoko dhayamita uye kuwedzera kana kuderedza kuramba.
Mabhendi emachira anowanikwa mumapaketi emhando dzakasiyana dzekupikisa, kubva pamadhora makumi maviri kusvika pamadhora makumi matatu.
Zvaunofanira kuziva:
- Panzvimbo yerabha, mabhandi aya anogadzirwa nemucheka wakasununguka wakatambanudzwa.
- Mabhande emachira anopfekwa chaizvo sediki bhendi, asi anopa kuramba kwakawanda.
Zvakanakisa Zvekuita Rehabilitation Exercise: Latex Elastic Bands
Iyo inozivikanwawo nezita rakakurumbira zita rekuti TheraBand, aya mabhendi e elastic ndiwo anonyanya kukosha mukurapa kwakawanda kwemuviri. Kusiyana nemamwe masitayera emabhendi ekupikisa, aya haakunguruke uye anowanzo kutengeswa nerumburu, zvichikubvumidza kuti ucheke rabha kusvika paurefu hwaunoda.
Aya mabhendi e latex anowanzo kutetepa uye akareruka mukunetsana kupfuura mamwe ese mabhendi ekupikisa, achiaita chishandiso chakakwana chekuita rehab exercise sekurairwa nemurapi wenyama. Iwe unogona kupfeka chimiro ichi nekubata magumo ega ega, kusungirira pakati pasi petsoka yako, kana kutenderedza chimiro. Kana, iwe unogona kuzvisunga iwe pachako uye kugadzira yako yakavharwa bhendi.
Kunyangwe iwo akasiyana uye anogona kushandiswa senge mapfupi uye akareba loop mabhendi, haanyanyo shanda pakuita maekisesaizi chaiwo. Sezvo ari super lightweight uye achiwanzo batwa nemaoko, anotsemuka zviri nyore, zvichiwedzera mikana yekuti bhendi ribvarure.
Mutengo wemabhendi elatex unogona kubva pakati pe10 ne100 €, zvichienderana nekuti unotenga payuniti here kana mupakeji.
Zvaunofanira kuziva:
- Mabhendi eLatex anowanzo shandiswa neve physiotherapists pakugadzirisa kurovedza muviri.
- Aya mabhendi ane chiedza chakareruka uye anotsemuka zviri nyore kana ukasangwarira.