Ibhendi yokumelana ngokuqinisekileyo sesona siqwengana siguquguqukayo sesixhobo sokuzilolonga onokuthi ubenaso. Inokuphucula malunga nayo nayiphi na ukuzivocavoca umzimba , ukuthatha i-squat elula okanye iplanga ukuya kwinqanaba elitsha wow kunzima . Iibhendi zokuchasa zinokunceda ukongeza amandla kunye nenkcazo ngaphandle kobuninzi kwaye kunokuba ngumceli mngeni njengentembeko yakho. iintsimbi zasimahla (thabatha lonke olo xinzelelo kumalungu akho). Zikwakulungele ukujolisa kwezo zihlunu zincinci zokuzinzisa umshicileli womlenze wakho wokuzivocavoca unokuphupha nje ukufikelela. Ke nokuba usaqala okanye uneshaneli yakho yeYouTube yokomelela, esi sisixhobo esinye esikufanele utyalo-mali (oluncinci). Kwaye le nkqubo ye-reight-move resistance band yindawo entle yokuqalisa.
Kodwa kuqala, zithini iibhendi zokuchasa?
Iibhendi zokuxhathisa zizibhanti ezinwebekayo ezinokuthi zibe mcaba (ezinemibambo okanye ngaphandle kwayo) okanye zijikelezwe. Xa kumandla achaseneyo emzimbeni wakho, bongeza ukuchasana kwangaphandle ngamaqondo ahlukeneyo ngokuxhomekeke kubukhulu kunye nombala wabo, ukusuka ekukhanyeni ukuya kunzima. Ukusixelela ngakumbi ngobuhle bebhendi, sangena kunye UKatrina Scott kwaye Ngokuba uKusa , abaseki bokuqina komzimba wamantombazana kunye ne-app yesondlo Yithonise phezulu . Kukho iintlobo ngeentlobo zeebhendi ezinokuxhathisa okwakhelwe ngaphakathi, ziyachaza, kodwa zonke zilungele ukongeza ukongezwa kwamandla kunye nokukrola ekusebenzeni kwakho ekhaya. Olona tshintsho baluthanda kakhulu luphawu lokumelana ne-looped—bade badale eyabo inguqulelo, ebizwa ngokuba yiTone It Up booty band. Uyilo oluphothiweyo lukuvumela ukuba ubeke ngokulula ibhanti emathangeni okanye emaqatheni kumsebenzi othile onzima wokuthotywa kwe-booty-akukho jimu okanye izixhobo ezinkulu ezifunekayo.
Ziziphi iiNzuzo zoMthambo weResistance Band?
Iibhendi zokuxhathisa zibukeka njengeebhanti zerabha ezigqithisiweyo, kodwa zigcwele uluhlu olupheleleyo lweenzuzo zokubila. Akukho siqwenga sesixhobo esilungele ngakumbi kwaye sisebenzayo kwi-toning ekhaya, amantombazana e-TIU asixelela. Ukuxhathisa okongeziweyo kwenza ubunzima bomzimba obusisiseko buhamba nzima ngakumbi ukuze uqhubeke nokubona iziphumo ezimangalisayo. Amanqanaba amaninzi, ke unokukhetha ukuba yeyiphi ibhendi onokuthi uyisebenzise ngokusekwe kubuchule bakho bokuqina kunye nomthambo owenzayo. Zikwakhuselekile, ziyasebenza kwaye zinokudityaniswa ngokulula kwimithambo osele uyayazi kwaye uyayithanda. Siyabathanda xa besenza i-lateral shuffles, i-booty kickbacks, iibhulorho kunye neejekhi zeplanga. Ayipheleli nje ekufakeni imiceli mngeni yokumelana nomsebenzi wakho, banokuwunyusa umsebenzi wakho ongundoqo.
Ngaphandle kokunyusa i-ante kwiintshukumo ezithile, iibhendi zokuchasa zihamba-friendly kwaye zinokusetyenziswa naphi na. Zikhaphukhaphu, zihlangene, ziyaphatheka kwaye azibizi ngokwesiqhelo. Shiya enye kwisutikheyisi oyithandayo kwaye awusoze ubambeke usebenzisa indawo yokuzivocavoca ehotele i-Stairmaster kwakhona.
Kukangaphi Ndifanele Ndibandakanyise uMthambo weBhendi yokuLawula kwiNdlela yam yokuziQinisa?
Siyathanda ukophula amaqela ethu okuchasa kabini ukuya kathathu ngeveki, amanenekazi eTone It Up acacisa. Kwaye ubuhle beebhendi kukuba unokuzixuba kuyo nayiphi na imisebenzi yakho, nokuba loo nto idlala indima exhasayo okanye njengenkwenkwezi yomboniso. Zisebenzisele ukwenza i-glute isebenze njengenxalenye yokufudumala kwakho okuguquguqukayo, okanye wongeze kwi-cardio abs finisher njengeejekhi zeplanga.
Ngaba ukulungele ukubila ngeBand yakho yoKuxhathisa?
Yenza le sekethe ilandelayo-isibhozo sokuhamba kabini ukuya kathathu ngokusebenzisa isixa esicetyiswayo sokubuyisela kunye nokuphumla okulinganiselwe phakathi. Emva koko ubambe ifowuni yakho kwaye ukhuphele ifayile Usetyenziso lweTone It Up Ukusebenzela ngakumbi ibhendi onokuthi uyenze ngokulula ekhaya.
ENXULUMENEYO: ICardio ekhaya: Imithambo ye-12 onokuyenza kwigumbi lakho lokuhlala
Yithonise phezulu1. I-Resistance Band Shuffle
*Yenza ithoni yamathanga akho angaphandle kunye ne-glutes.
Inyathelo 1: Yima iinyawo zakho zibe ububanzi be-hip-width kunye nezandla zakho ezinqeni zakho ukuze ulungelelanise. Beka ibhendi yokumelana ngaphezulu kwamaqatha akho.
Inyathelo lesi-2: Goba amadolo akho de ube phakathi kwi-squat. Thatha amanyathelo amabini ukuya ngasekunene, emva koko amanyathelo amabini ukuya ngasekhohlo ugcina i-butt yakho phantsi kunye nezihlunu zomlenze zibandakanyeka kulo lonke i-shuffle.
Inyathelo lesi-3: Qhubeka le ntshukumo kwi-1 ukuya kwi-3 imizuzu. Beka ingoma oyithandayo kwaye utshixize kwisingqi.
Yithonise phezulu2. I-Resistance Band Squat Jacks
*Uqina amathanga akho kunye ne-glutes kwaye anyuse izinga lentliziyo yakho.
Inyathelo 1: Yima iinyawo zakho ziqelelene ngobubanzi besinqe. Beka ibhendi yokumelana ngaphezulu kwamaqatha akho.
Inyathelo lesi-2: Tsiba zombini iinyawo ngaphandle kwaye wehlise kwindawo ye-squat, uzive umngeni wokumelana nemisipha emathangeni akho angaphandle.
Inyathelo lesi-3: Tsiba iinyawo zombini uze ubuyele kwindawo yokuma. Gcina iingalo zakho zijolise ukugcina ibhalansi.
Inyathelo lesi-4: Gqibezela i-12 reps. Phumla kwaye uphinde.
Yithonise phezulu3. I-Resistance Band Kickbacks
* Ithoni imilenze yakho kunye ne-glutes.
Inyathelo 1: Yima iinyawo zakho zibe ububanzi be-hip-width kunye nezandla zakho ezinqeni zakho ukuze ulungelelanise. Beka ibhendi yokumelana ngaphezulu kwamaqatha akho.
Inyathelo lesi-2: Yandisa umlenze wakho wasekunene emva kwakho inzwane yakho ijonge phantsi emhlabeni. Ukubandakanya i-core yakho kunye nokugcina isinqe sakho sesikwere, phakamisa umlenze wakho phezulu malunga nee-intshi ezintandathu ukusuka emhlabeni.
Inyathelo lesi-3: Yehlisa umlenze wakho, cofa inzwane yakho phantsi kwaye uphakamise kwakhona, ucinezele i-glutes yakho phezulu. Qinisekisa ukuba ugcina umqolo ongathathi hlangothi kwaye ugweme ukugoba umqolo wakho.
Inyathelo lesi-4: Gqibezela i-12 reps. Tshintsha amacala kwaye uphinde.
Yithonise phezulu4. I-Resistance Band Arm Tap Outs
*Thola iingalo zakho, amagxa kunye nombindi.
Inyathelo 1: Qalisa kuzo zozine kwisithuba seplanga kunye nebhendi yokuchasa ebekwe ngasentla kwezihlahla zakho, iinyawo eziqelelene ngobubanzi be-hip.
Inyathelo lesi-2: Phakamisa isandla sakho sokunene kwaye ucofe ii-intshi ezimbalwa ngasekunene nangasemva kwakho, ugcine umqolo wakho ulungelelene kunye nesinqe sakho sesikwere.
Inyathelo lesi-3: Phakamisa isandla sakho sasekhohlo kwaye ucofe ii-intshi ezimbalwa ngasekhohlo nasemva kwakho, ugcine olo lungelelwaniso. Le rep enye.
Inyathelo lesi-4: Gqibezela i-12 reps. Phumla kwaye uphinde.
Yithonise phezulu5. I-Resistance Band Bridge Burners
* Yenza amathanga akho kunye ne-glutes.
Inyathelo 1: Lala ngomqolo iingalo zakho zijonge emacaleni, izintende zijonge phantsi. Goba amadolo akho de iinyawo zakho zithe tyaba emgangathweni, malunga ne-hip-width ngaphandle. Beka ibhendi yokumelana emathangeni akho ngaphezu kwamadolo akho.
Inyathelo lesi-2: Gcoba i-glutes yakho kunye ne-hamstrings ukuphakamisa isinqe sakho emhlabeni de umzimba wakho wenze umgca othe ngqo ukusuka emagxeni akho ukuya emadolweni. Sebenzisa iingalo zakho ukutyhala kude emhlabeni ukuze uncede uphakamise isiqingatha sakho esisezantsi phezulu kangangoko.
Inyathelo lesi-3: Ukubandakanya i-core yakho, cinezela amadolo akho ngokubanzi kangangoko. Bamba isingqi kwaye ubuyele embindini, ugcine uxinzelelo kwibhendi lonke ixesha. Le rep enye.
Inyathelo lesi-4: Gqibezela i-12 reps. Phumla kwaye uphinde.
Yithonise phezulu6. I-Resistance Band I-Dips yeBhulorho yomlenze omnye
* Yenza amathanga akho, i-glutes kunye ne-core.
Inyathelo 1: Lala ngomqolo iingalo zakho zijonge emacaleni, izintende zijonge phantsi. Goba amadolo akho de iinyawo zakho zithe tyaba emgangathweni, malunga ne-hip-width ngaphandle. Beka ibhendi yokumelana emathangeni akho ngaphezu kwamadolo akho.
Inyathelo lesi-2: Ukugcina amathanga akho ehambelana, lungisa umlenze wakho wasekhohlo ukuze iinzwane zakho zibhekiswe phezulu. Cofa i-glutes yakho kunye ne-hamstrings ukuphakamisa isinqe sakho phezulu ngokulinganayo ukusuka emgangathweni. Sebenzisa iingalo zakho ukutyhala kude emhlabeni ukuze uncede uphakamise isiqingatha sakho esisezantsi phezulu kangangoko.
Inyathelo lesi-3: Nciphisa umva ukuya phantsi ukuze ubuyele kwindawo yokuqala, ugcine umlenze wakho wasekhohlo uphakanyisiwe. Le rep enye.
Inyathelo lesi-4: Gqibezela ii-reps ezili-12 kwicala ngalinye. Phumla kwaye uphinde.
Yithonise phezulu7. I-Resistance Band Plank Lifts
* Yomeleza umbindi wakho, imilenze kunye ne-glutes.
Inyathelo 1: Qala kuzo zonke ezine kwindawo yokutyhala. Beka ibhendi yokumelana emaqatheni akho.
Inyathelo lesi-2: Ukubandakanya umbindi wakho, phakamisa umlenze wakho wasekunene kude kube ngaphezulu okanye kancinci ngaphezulu kwenyonga yakho. Yehlisa umva ezantsi kwaye uphinde kwelinye icala. Gcina ujonge phambili kwaye izinqe zakho ziqinile. Le rep enye.
Inyathelo lesi-3: Gqibezela i-12 reps. Phumla kwaye uphinde.
Yithonise phezulu8. IiJacks zePlank zeBand yokuchasa
* Uqina umbindi wakho, amagxa akho, amathanga angaphandle kunye ne-glutes.
Inyathelo 1: Qala kuzo zonke ezine kwindawo yokutyhala. Beka ibhendi yokumelana emaqatheni akho.
Inyathelo lesi-2: Ukubandakanya i-core yakho, gxuma imilenze yakho ngokubanzi kwaye emva koko ubuyele ndawonye ngokungathi wenza ijekhi yokutsiba. Gcina ujonge phambili kwaye izinqe zakho ziqinile.
Inyathelo lesi-3: Gqibezela i-12 reps. Phumla kwaye uphinde.
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