Bandi yolimbikira ndiye chida chosunthika kwambiri chomwe mungakhale nacho. Ikhoza kuwonjezera pafupifupi chilichonse thupi lolimbitsa thupi , kutenga squat yosavuta kapena thabwa ku mlingo watsopano wa wow ndizovuta . Magulu otsutsa angathandizenso kuwonjezera mphamvu ndi matanthauzo popanda zochulukira ndipo akhoza kukhala ovuta mofanana ndi odalirika anu. zolemera zaulere (kuchotsa kukakamiza konseko pamalumikizidwe anu). Ndiwoyeneranso kulunjika minyewa yaying'ono yokhazikika yomwe makina anu ochitira masewera olimbitsa thupi amangolota kuti afikire. Chifukwa chake ngakhale mutangoyamba kumene kapena muli ndi njira yanuyanu yolimbitsa thupi ya YouTube, ichi ndi chida chimodzi chomwe chili choyenera kuyika ndalama (zochepa). Ndipo chizolowezi cholimbitsa thupi chamagulu asanu ndi atatuwa ndi malo abwino kuyamba.
Koma Choyamba, Kodi Magulu Otsutsa Ndi Chiyani?
Magulu okana ndi zotanuka zomwe zimatha kukhala zathyathyathya (zopanda kapena zopanda zogwirira) kapena zozungulira. Zikakhala zotsutsana ndi thupi lanu, zimawonjezera kukana kwakunja pamlingo wosiyanasiyana malinga ndi makulidwe awo ndi mtundu, kuyambira kuwala mpaka kulemera. Kuti atiuze zambiri za kukongola kwa gululo, tinalowa nawo Katrina Scott ndi Chifukwa Dawn , omwe adayambitsa pulogalamu yolimbitsa thupi ya atsikana ndi zakudya Limbikitsani . Pali mitundu yosiyanasiyana yamagulu omwe ali ndi kukana kokhazikika, amafotokoza, koma onse ndi abwino kuwonjezera mphamvu zowonjezera komanso zojambulajambula pakulimbitsa thupi kwanu kunyumba. Kusiyana kumodzi komwe amawakonda kwambiri ndi gulu la looped resistance—anapanga ngakhale mtundu wawo, wotchedwa Tone It Up booty band. Mapangidwe a looped amakupatsani mwayi woyika bande mozungulira ntchafu zanu kapena akakolo anu kuti mugwire ntchito yovuta kwambiri ya toning - osafunikira masewera olimbitsa thupi kapena zida zazikulu.
Kodi Ubwino Wamaseŵera a Resistance Band Ndi Chiyani?
Zovala zodzitchinjiriza zimawoneka ngati mphira zazikulu kwambiri, koma zodzaza ndi mapindu ambiri opangitsa thukuta. Palibe chida chomwe chili chosavuta komanso chothandiza popanga toning kunyumba, atsikana a TIU amatiuza. Kukaniza kowonjezera kumapangitsa kuti kulemera kwa thupi kusuntha kumakhala kovuta kwambiri kuti mupitirize kuwona zotsatira zodabwitsa. Ndi magulu angapo, kotero mutha kusankha gulu lomwe mungagwiritse ntchito potengera luso lanu komanso masewera olimbitsa thupi omwe mukuchita. Zilinso zotetezeka, zogwira mtima ndipo zitha kuphatikizidwa mosavuta muzochita zomwe mukudziwa komanso zomwe mumakonda. Timawakonda chifukwa cha ma lateral shuffles, booty kickbacks, milatho ndi ma jacks a matabwa. Sikuti magulu otsutsa amangowonjezera zovuta pakulimbitsa thupi kwanu, amathanso kukulitsa ntchito yanu yayikulu.
Kupatula kukweza ante pamayendedwe enaake, magulu otsutsa ndi osavuta kuyenda ndipo amatha kugwiritsidwa ntchito kulikonse. Ndizopepuka, zophatikizika, zonyamula komanso zotsika mtengo. Siyani imodzi mu sutikesi yomwe mumakonda kwambiri ndipo simudzakakamiranso kugwiritsa ntchito hotelo yochitira masewera olimbitsa thupi ya Stairmaster.
Kodi Ndikangati Ndiphatikize Zochita Zolimbitsa Thupi za Resistance Band muzochita Zanga Zolimbitsa Thupi?
Timakonda kutulutsa magulu athu okana kawiri kapena katatu pa sabata, amayi a Tone It Up akufotokoza. Ndipo kukongola kwa maguluwa ndikuti mutha kuwasakaniza muzochita zanu zilizonse, kaya ndi gawo lothandizira kapena ngati nyenyezi yawonetsero. Agwiritseni ntchito poyambitsa glute monga gawo la kutentha kwanu kwamphamvu, kapena onjezani omaliza a cardio abs ngati ma jacks a plank.
Kodi Mwakonzeka Kutuluka Thukuta Ndi Gulu Lanu La Resistance?
Chitani maulendo asanu ndi atatu otsatirawa kawiri kapena katatu pogwiritsa ntchito chiwerengero chovomerezeka cha rep ndikupuma pang'ono pakati. Ndiye litenge foni yanu ndi kukopera Pulogalamu ya Tone It Up chifukwa cha zolimbitsa thupi zochulukirapo zomwe mungathe kuchita kunyumba.
Zogwirizana: Cardio Kunyumba: Zolimbitsa Thupi 12 Zomwe Mungachite M'chipinda Chanu Chochezera
Limbikitsani1. Resistance Band Shuffle
* Sinthani ntchafu zanu zakunja ndi glutes.
Gawo 1: Imani ndi mapazi anu motalikirana m'lifupi mwake ndipo manja anu ali m'chiuno mwanu kuti mugwirizane. Ikani gulu lotsutsa pamwamba pa akakolo anu.
Gawo 2: Gwirani mawondo anu mpaka mutakhala pakati pa squat. Tengani masitepe awiri kumanja, kenako masitepe awiri kumanzere ndikusunga matako anu pansi ndi minofu ya miyendo ikugwira ntchito nthawi yonseyi.
Gawo 3: Pitirizani kuyenda kwa mphindi 1 mpaka 3. Valani nyimbo yomwe mumakonda ndikuyimba momveka bwino.
Limbikitsani2. Resistance Band Squat Jacks
* Imasema ntchafu zanu ndi kutsekemera ndikuwonjezera kugunda kwa mtima wanu.
Gawo 1: Imani ndi mapazi anu motalikirana m'lifupi. Ikani gulu lotsutsa pamwamba pa akakolo anu.
Gawo 2: Lumphani mapazi onse ndi kutsika mu squat, mukumva gulu lotsutsa likutsutsa minofu ya ntchafu zanu zakunja.
Gawo 3: Lumphani mapazi onse awiri ndikubwerera ku malo oima. Mikono yanu ikhale pakati kuti mukhale okhazikika.
Gawo 4: Malizitsani kubwereza 12. Pumulani ndikubwereza.
Limbikitsani3. Kukaniza Band Kickbacks
* Sinthani miyendo yanu ndi glutes.
Gawo 1: Imani ndi mapazi anu motalikirana m'lifupi mwake ndipo manja anu ali m'chiuno mwanu kuti mugwirizane. Ikani gulu lotsutsa pamwamba pa akakolo anu.
Gawo 2: Kwezani mwendo wanu wakumanja kumbuyo kwanu ndi chala chanu cholozera pansi. Gwirani pachimake chanu ndikusunga m'chiuno mwanu molunjika, kwezani mwendo wanu m'mwamba pafupifupi mainchesi asanu kuchokera pansi.
Gawo 3: Tsitsani mwendo wanu, gwedezani chala chanu pansi ndikukwezanso, ndikufinya glutes pamwamba. Onetsetsani kuti mukusunga msana wosalowerera ndale ndikupewa kupindika kumbuyo kwanu.
Gawo 4: Malizitsani kubwereza 12. Sinthani mbali ndikubwereza.
Limbikitsani4. Resistance Band Arm Tap Outs
* Sinthani manja anu, mapewa ndi pachimake.
Gawo 1: Yambani pamiyendo inayi mumalo a thabwa ndi gulu lokaniza loyikidwa pamwamba pa manja anu, mapazi motalikirana ndi chiuno-m'lifupi.
Gawo 2: Kwezani dzanja lanu lamanja ndikulipopera mainchesi angapo kumanja ndi kumbuyo kwanu, kusunga msana wanu molumikizana komanso m'chiuno mwanu.
Gawo 3: Kwezani dzanja lanu lakumanzere ndikuligunda mainchesi angapo kumanzere ndi kumbuyo kwanu, ndikusunga momwemo. Iyi ndi rep imodzi.
Gawo 4: Malizitsani kubwereza 12. Pumulani ndikubwereza.
Limbikitsani5. Resistance Band Bridge Burners
* Sinthani ntchafu zanu ndi glutes.
Gawo 1: Gona chagada ndi manja anu m'mbali, manja akuyang'ana pansi. Gwirani mawondo anu mpaka mapazi anu atakhala pansi, pafupi ndi m'lifupi mwake. Ikani gulu lotsutsa kuzungulira ntchafu zanu pamwamba pa mawondo anu.
Gawo 2: Finyani glutes ndi hamstrings kuti mukweze chiuno chanu pansi mpaka thupi lanu lipange mzere wowongoka kuchokera pamapewa anu mpaka mawondo anu. Gwirani manja anu kuti mukankhire kuchoka pansi kuti mukweze theka lanu lakumunsi momwe mungathere.
Gawo 3: Gwirizanitsani pachimake chanu, tambani mawondo anu mokulira momwe mungathere. Gwirani kugunda ndikubwereranso pakati, ndikusungabe kulimba kwa bandi nthawi yonseyi. Iyi ndi rep imodzi.
Gawo 4: Malizitsani kubwereza 12. Pumulani ndikubwereza.
Limbikitsani6. Resistance Band Single Leg Bridge Dips
* Imajambula ntchafu zanu, zokometsera komanso pachimake.
Gawo 1: Gona chagada ndi manja anu m'mbali, manja akuyang'ana pansi. Gwirani mawondo anu mpaka mapazi anu atakhala pansi, pafupi ndi m'lifupi mwake. Ikani gulu lotsutsa kuzungulira ntchafu zanu pamwamba pa mawondo anu.
Gawo 2: Sungani ntchafu zanu, yongolani mwendo wanu wakumanzere kuti zala zanu ziwoneke mmwamba. Finyani glutes ndi hamstrings kuti mukweze chiuno chanu mofanana pansi. Gwirani manja anu kuti mukankhire kuchoka pansi kuti mukweze theka lanu lakumunsi momwe mungathere.
Gawo 3: M'munsi kumbuyo pansi kuti mubwerere ku malo oyamba, kusunga mwendo wanu wakumanzere utakwezedwa. Iyi ndi rep imodzi.
Gawo 4: Malizitsani kubwereza 12 mbali iliyonse. Pumulani ndikubwereza.
Limbikitsani7. Resistance Band Plank Zokweza
* Imalimbitsa pachimake, miyendo ndi glutes.
Gawo 1: Yambani pazinayi zonse ndikukankhira mmwamba. Ikani gulu lotsutsa kuzungulira akakolo anu.
Gawo 2: Gwirani pakati panu, kwezani mwendo wanu wakumanja mpaka utakhala kapena pamwamba pang'ono m'chiuno mwanu. Kuchepetsa mmbuyo pansi ndikubwereza mbali inayo. Yang'anani kutsogolo ndi m'chiuno mwanu. Iyi ndi rep imodzi.
Gawo 3: Malizitsani kubwereza 12. Pumulani ndikubwereza.
Limbikitsani8. Resistance Band Plank Jacks
* Imajambula pachimake, mapewa, ntchafu zanu zakunja ndi zokopa.
Gawo 1: Yambani pazinayi zonse ndikukankhira mmwamba. Ikani gulu lotsutsa kuzungulira akakolo anu.
Gawo 2: Gwirani pakati panu, kudumphani miyendo yanu kunja ndikubwerera pamodzi ngati mukudumphira jack. Yang'anani kutsogolo ndi m'chiuno mwanu.
Gawo 3: Malizitsani kubwereza 12. Pumulani ndikubwereza.
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