6 qhov zoo tshaj plaws elastic band ce rau pob tw zoo nkauj

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Short home workouts rau ib tug ruaj thiab toned pob tw.

Qhov tuab ntawm cov nqaij gluteus maximus, qhov ntau toned thiab ntxim nyiam lub pob tw zoo li. Yog li ntawd, lub hom phiaj tseem ceeb ntawm cov neeg uas xav tau ib lub "txiv ntseej" yog yuav ua li cas thauj cov pob tw kom cov nqaij ntshiv loj thiab loj tuaj. Rau lub hom phiaj no, peb xav ua rau 6 qhov yooj yim tab sis ua tau zoo heev nrog lub zog elastic band.

Dab tsi ntawm kev qoj ib ce rubber band koj xav tau rau kev tawm dag zog

Fitness rubbers yog elastic latex workout bands nyob rau hauv cov duab ntawm lub nplhaib. Lawv muab kev tiv thaiv ntxiv rau cov leeg thiab tuaj yeem hu ua cov hlua tiv thaiv, siv tshuab, lossis cov voj voog.

Fitness elastic bands sib txawv nyob rau hauv ntev: muaj luv mini-bands nrog ib tug tag nrho ntev ntawm 60 cm, thiab ntev qauv mus txog 200 cm.

Yog tias koj npaj yuav cob qhia tsuas yog pob tw, koj tuaj yeem txwv koj tus kheej rau mini-elastic bands. Yog tias, yav tom ntej, koj xav thauj lwm cov leeg nqaij, ces koj yuav tsum yuav ntev.

Qhov ntau ntawm kev tawm dag zog nrog cov hlua tiv thaiv zoo li no ntau dua: nrog lawv koj tuaj yeem ua thawb-ups thiab rub-ups, ua presses, kis thiab rub, thiab tseem siv lawv li mini-elastic bands, tsuas yog khi lawv hauv ib lub pob hauv lub nruab nrab.

Kuj xav txog qhov tsis kam ntawm tus kws qhia siv. Feem ntau, cov yam ntxwv qhia txog kev thauj khoom uas koj yuav tau txais los ntawm kev cob qhia nrog ib tus qauv tshwj xeeb. Qhov kev ntsuas no tuaj yeem teev nyob rau hauv kilograms lossis phaus thiab raug xaiv raws li "elasticity", "siab tshaj plaws", rub quab yuam.

Elastic bands nrog rau qhov hnyav li ntawm 9-15 kg yog tsim rau kev cob qhia cov leeg gluteal. Koj tuaj yeem yuav ib qho, tab sis nco ntsoov tias lub load yuav tsum nce ntxiv rau lub sijhawm, yog li koj yuav tau ua ntau dua los yog yuav qhov kev tawm tsam.

Yog li ntawd, nws tseem zoo dua tam sim yuav ib txheej ntawm ntau cov roj hmab bands. Yog li koj tuaj yeem tswj hwm cov load thiab cob qhia tsis yog lub pob tw, tab sis kuj yog lwm qhov ntawm lub cev.

Yuav ua li cas thiab ntau npaum li cas

Txhawm rau kom sib npaug ntawm tag nrho cov fibers ntawm cov leeg gluteal, xaiv peb qhov kev tawm dag zog rau ib qho kev tawm dag zog, thiab ua lwm yam ntxiv. Tig lawv txhua yam haujlwm.

Kho qhov elasticity ntawm elasticity thiab tus naj npawb ntawm lub sij hawm kom lub xeem repetitions nyob rau hauv lub teeb yog hnyav. Qhov zoo tshaj plaws, nws yuav tsum tau ua 8-12 zaug ib teev. Tab sis yog tias koj tus expander tsis ruaj txaus rau qaug zog hauv ntau reps, ua ntau dua.

Pib nrog peb txheej thiab maj mam ua haujlwm txog tsib. So 2-3 feeb ntawm lawv. Tsis tas li ntawd, tsis txhob hnov qab txog kev rov qab los. Tsheb ciav hlau txhua hnub (3-4 zaug hauv ib lub lis piam).

Yuav ua li cas ce nrog elastic bands rau lub pob tw ua

Sawv ntsug hip extension

Tuav lub elastic nyob ib ncig ntawm koj cov pob taws, sawv ntawm ib sab ntawm kev txhawb nqa ruaj khov kom ua raws li koj txav mus, thiab nqa koj txhais ceg ncaj nraim rov qab.

Yog tias koj muaj tus kws qhia siv txoj hlua ntev, khi nws mus rau qhov kev txhawb nqa ruaj khov tsuas yog tawm hauv pem teb. Tig mus rau lub ntsej muag ntawm kev txhawb nqa thiab muab lub voj hla koj txhais ceg. Thaum tuav, tuav koj txhais ceg rov qab.

Sawv ceg abduction

Tuav ib qho elastic me me nyob ib ncig ntawm koj cov pob taws, tig sab mus rau kev txhawb nqa thiab tuav nws nrog ib sab tes. Kev kov yeej qhov kev tawm tsam ntawm qhov nthuav dav, coj koj txhais ceg mus rau sab thiab rov qab los.

Yog hais tias koj muaj ib tug ntev elastic band, khi nws mus rau ib tug ruaj khov elevation tsis siab nyob rau hauv pem teb, tig rau sab thiab coj koj txhais ceg mus rau sab.

Glute choj nrog elastic band

Pw rau hauv pem teb ntawm koj nraub qaum, tso lub mini expander ntawm koj lub duav saum koj lub hauv caug. Khoov koj lub hauv caug thiab tso koj txhais taw rau hauv pem teb, nthuav koj lub hauv caug mus rau sab, ncab lub elastic - qhov no yog txoj haujlwm pib.

Straining koj glutes, nqa koj lub plab kom siab li sai tau, tom qab ntawd txo qis rov qab thiab rov ua dua. Hauv cov txheej txheem, cia koj lub hauv caug sib nrug.

Tsiv maj mam thiab tswj tau. Nyob rau sab saum toj ntawm kev tawm dag zog, nyem lub pob tw ntxiv kom thauj lawv zoo dua. Tsis txhob flop rov qab rau hauv pem teb, tab sis txo koj tus kheej thaum tuav nruj.

Yog tias koj muaj ib txoj hlua tiv thaiv ntev, koj tuaj yeem khi ib lub pob hauv nruab nrab thiab ua qhov txav zoo li mini elastic band.

Traction ntawm lub expander ntawm ob txhais ceg

Qhov kev tawm dag zog no tsuas yog ua tau nrog ib txoj hlua elastic ntev. Hook lub expander mus rau ib qho kev txhawb nqa ruaj khov thiab sawv nrog koj nraub qaum rau nws kom tus kws qhia txoj siv sia nyob nruab nrab ntawm koj ob txhais ceg.

Thaum tuav lub elastic nyob rau hauv koj txhais tes, ua ob peb kauj ruam rau pem hauv ntej kom nws stretches. Sawv ntsug nrog koj txhais taw xub pwg dav sib nrug, khoov koj lub hauv caug me ntsis thiab khoov rau pem hauv ntej nrog koj nraub qaum ncaj - qhov no yog txoj haujlwm pib.

Straining lub pob tw, ncab lub cev kom txog thaum cov pob qij txha ntawm lub duav txuas ntxiv, ces rov qab mus rau qhov chaw pib thiab rov ua dua.

Nce koj ob txhais ceg thaum pw ntawm koj lub plab

Muab tso rau ntawm pob taws pob taws thiab pw hauv pem teb ntawm koj lub plab. Kev kov yeej qhov kev tawm tsam ntawm elastic, nqa koj txhais ceg ncaj rov qab thiab txo qis rov qab. Ua txoj hauv kev ua ntej nrog ib txhais ceg thiab tom qab ntawd nrog lwm tus.

Yog hais tias koj muaj ib tug ntev expander, khi ib tug knot nyob rau hauv nruab nrab los tsim ib tug mini elastic band.

Hip extension ntawm tag nrho plaub

Tau txais tag nrho plaub, nias ib kawg ntawm lub expander nrog koj ob txhais tes, thiab khi rau lwm tus ntawm ko taw. Tsa ceg khoov ntawm lub hauv caug mus rau qhov sib npaug ntawm tus ncej puab nrog hauv pem teb - qhov no yog txoj haujlwm pib. Kev kov yeej qhov kev tawm tsam ntawm elastic band, nqa koj txhais ceg thiab txo nws rov qab.

Yog hais tias koj muaj ib tug mini elastic band, muab pov rau hauv nruab nrab ntawm koj tus ncej puab thiab ua tib yam ce.

Yog tias koj cov leeg tsis mob rau 24 mus rau 36 teev tom ntej tom qab thawj zaug, nws zoo li qhov kev tawm dag zog dhau los. Siv lub siab tsis kam elastic, nce tus naj npawb ntawm cov teeb thiab reps.

Tom qab kwv yees li ob lub lis piam ntawm kev cob qhia, pib nce qhov kev tawm tsam ntawm tus expander los yog tus naj npawb ntawm repetitions. Xyuas kom tseeb tias cov load loj hlob raws li koj lub peev xwm. Yog hais tias tag nrho cov reps nyob rau hauv ib lub teeb tau yooj yim, nws yog ib tug phem teeb.

Thiab tsis txhob hnov qab txog zaub mov. Yog tias koj lub cev tsis muaj cov protein thiab carbohydrates, tsis muaj kev tawm dag zog yuav ntxiv ntiv tes rau koj lub duav. Yog tias muaj calorie ntau ntau, nrog rau cov rog ntau dhau, nws yuav siv sijhawm ntau dua ib hlis ua ntej cov leeg nqaij gluteal hloov pauv cov duab ntawm cov pov thawj thiab muab lub ntsej muag toned.