Ngenxa yokuntuleka kwesikhathi sokuya ejimini, namuhla, kulula ukuba nezinto eziyisisekelo eziphuthumayo. Ngale ndlela, ungazijwayeza ukuvivinya umzimba noma kuphi nanoma nini. Namuhla sikhuluma nge ama-mini resistance bands. Usulungile? Qalisa!
Izikhathi eziningi sikhuluma nawe ngezinye izinto ezihambisanayo ongazisebenzisa ukuze unikeze umfutho omkhulu ekuzilolongeni kwakho. Ngale ndlela, hlanganisa i-fitball, bosu, amabhendi okunwebeka nokunye, kuwumbono omuhle kakhulu wokuhambisana nokuqeqeshwa kwakho futhi ukwenze kuphumelele kakhulu.
Ayini amabhendi amancane okumelana?
Impela ezikhathini eziningi, ubonile abantu beziqeqesha ngamabhande amancane emilenzeni yabo. Uma ungakazizami okwamanje, kufanele ukwazi lokho ziwusizo kakhulu ukwenza izivivinyo ezithile, ikakhulukazi ukusebenza kwemilenze nezinqe. Unayo ukumelana okuhlukene ukuze unikeze umsebenzi wakho ngamandla amakhulu noma amancane. Ukwengeza, kuye ngokubekwa, usebenza ingxenye eyodwa, noma enye, yemisipha yomzimba wakho, ngendlela ejulile nephumelelayo.
Amabhendi amancane wokumelana, noma amabhendi amandla, yakha enye yeziningi izinto ezihlukahlukene futhi ezingokoqobo ongayithola Banikeza inketho ukungapheli kokuzivocavoca, basho ethuthwa kalula futhi, ngaphezu kwalokho, yayo intengo iyathengeka. Nakuba kuyiqiniso ukuthi umsebenzi nge bands mini Ayithatheli indawo yokuzivocavoca umzimba ejimini., ziphumelela kakhulu lapho sizama sisebenze ngesisindo somzimba wethu. Ngokufanayo, ukuhamba nawo lapho usohambweni kuyokusiza ukuba uqhubeke ulungisa isimo sakho somzimba futhi ungakudebeseleli ukuqeqeshwa kwakho.
Nakuba amabhendi amancane okumelana esetshenziswa ikakhulukazi ukusebenza ezinqeni nasemilenzeni, umzimba ungasetshenzwa kuwo wonke umhlaba.
3 Izivivinyo eziyisisekelo ezinebhande elincane lokumelana
Ukuhamba Side
Beka ibhande emathangeni akho, guqa amadolo akho, izinyawo zibe ububanzi be-hip-width, welule umhlane wakho, futhi wenze kusebenze isisu sakho. Bese ucula izinyathelo ezisemaceleni eziya kwesokudla bese kuba kwesokunxele. Ngaso sonke isikhathi ukugoba okufanayo kugcinwa emadolweni nasezinqulwini. Lapho wenza izinyathelo, ungahlanganisi izinyawo zakho: qala ukusuka endaweni yokuqala ye-squat, vula imilenze yakho ibe banzi ngesinyathelo eseceleni, bese ubuyela endaweni yokuqala.
i-hip lift
elele ebheke phezulu, Gobisa amadolo akho ubeke amathe ezinyawo zakho phansi. zihlukane ezinqeni. ilawula i i-lumbar curvature. Vuselela izinqe nesisu, bese uphakamisa izinqa kancane ngebhande elitholakala emathangeni. Yehla futhi ukhulume i-vertebra ku-vertebra.
squat
Khetha ibhande elincane eliphakanyisiwe lokumelana, libeke ekuphakameni kwamathanga akho futhi yenza ama-squats akho ajulile njengokujwayelekile ukugcina ukungezwani kwebhendi encane. Qaphela umsebenzi onzima kakhulu futhi uzwe ukuthi uvutha kanjani. Gcina i-gluteus isebenza ngaso sonke isikhathi futhi ungaphumuli.
Ungathola amamodeli ahlukene kuwebhusayithi esemthethweni ye Amazon