Iko kunonzi kudzidziswa pamusha pano kunoreva kudzidziswa pasina midziyo yekudzidzira, uye vazhinji vavo vari kudzidzira kumba nemaoko avo. Kana iwe kazhinji uchida kuenda kunze kwekufamba, iwe unogonawo kuunza mabhanhire mashomanana e-elastic, panguva ino, basa rebhanhire rinoputika richave rakanyatsocheneswa, sezvakaita barbell, rinogona kushandiswa squat, kudhonza zvakaoma, bhenji press. , reverse rowing… Nhamba isingaperi yezvinobvira.

Kunyangwe paine zviuru zvekushandisa uye sei, musimboti wetambo elastic mukudzidzisa mazano, pano, Bailing haizokwanisi kuita elastic tambo kudzidziswa imwe neimwe, asi ichave yakavakirwa pane yemunhu wese hurongwa hwekudzidzisa, kupa maitiro ekufunga, kudzidzisa vanhu kuredza zviri nani pane kudzidzisa vanhu kuredza.

Kushandiswa kwemusha, tambo dze elastic dzine zvibato zvinokurudzirwa, asi dzinodawo kusarudzwa maererano nechiito. Kana iwe uchinzwa kuti uremu hweumwe hauna kukwana, tenga zvimwe zvishoma, unogona kugadzirisa uremu sedumbbell barbell.

Pazasi tinogovera seti yeelastic band kudzidzisa mafambiro, kufamba kwega kwega 8-12 nguva, 3-5 seti nguva imwe neimwe, kune vanhu vane chimiro chinodiwa, shandisa diki rekudzivirira elastic bhendi, 12-20 nguva pakufamba, 3-5 seti imwe neimwe. nguva, hongu, yeuka kutambanudza chinangwa chemhasuru mushure mekudzidziswa kuvabatsira kupora.

Chiito chekutanga: Kumira chinzvimbo neruoko rwakatwasuka dhonza pasi elastic band Gadzirisa elastic band panzvimbo yakakwirira, mira pamberi pe elastic band, gadzirisa kureba kwemuviri, ruramisa musana wako, simbisa core yako, tambanudza maoko ako kumusoro, kotamisa ruoko rwako. magokora zvishoma, uye bata migumo yese yeelastic band yakafara zvishoma kudarika mapendekete ako kuti muviri wako urambe wakatsiga, chengeta musana wako wakatwasuka, chengeta maoko ako akatwasuka, shandisa musana wako kusundira maoko ako kumakumbo ako uye kudhonza vertex zvishoma kuti imire uye batanidza musana wako. Zvadaro zvishoma nezvishoma shandura nzira, kuitira kuti misumbu yemashure iwedzere zvizere

Chiito chechipiri: Yakamira yakamira elastic band kusunda chipfuva Mira wakaparadzana makumbo zvishoma, chiuno chakatwasuka, core yakasungwa, tambanudza elastic band kumusana, bata mativi ese eelastic band nemaoko ako, kotamisa maoko ako mativi ese emuviri wako kuti chengetedza muviri wako wakagadzikana, chengeta musana wako wakatwasuka, sundidzira maoko ako kuchipfuva chako nesimba rechipfuva chako kusvika kumusoro kwechiito, mira zvishoma, sunga mhasuru dzako dzechipfuva, uye wodzora kumhanya kuti udzorere zvishoma nezvishoma nzira.

Chiito Chechitatu: Kusveta nebhandi re elastic rakagadziriswa panzvimbo yakaderera, gadzirisa nzvimbo yemuviri, makumbo akaparadzana zvishoma, chiuno uye kumashure zvakananga, core tightening, maoko anobata kumativi ose ebhanhire re elastic kuchengetedza musana wakatwasuka, chiuno kumashure kuti squat kusvika pasi. pex of the movement, maoko akananga kumberi, gokora rakakotama zvishoma kuti muviri ugadzikane, simba rekumashure rekutyaira maoko kukotamisa gokora kudhonzera vertex kudivi redumbu, mira zvishoma, batirana mhasuru dzekumusana, Wobva wadzokera kumashure zvishoma nezvishoma. kutungamira, kuitira kuti misumbu yemashure iwedzere zvizere

Chiito chechina: Mapushu anozembera pamusoro, maoko akatwasuka pasi pemuviri kutsigira muviri, magokora akakotama zvishoma, musana wakatwasuka, makumbo pamwe chete uye akatwasuka kuti musana wakatwasuka, muviri uri mumutsara wakatwasuka, zvishoma nezvishoma kotamisa gokora kuita hombe. ruoko uye torso pa 45 dhigirii Angle kuti chipfuva anenge kubata pasi pashure ruoko kutwasanudzwa kudzoreredza pfungwa yose kufamba kuti musana wakatwasuka. Chenjera kuti usatambanudza maoko ako zvachose paunosimuka

Chiito chechishanu: Kumira nemakumbo akaparadzana zvishoma, tsoka dzakakombamira zvishoma, tsoka dzakamira panzvimbo yepakati pebhandi relastic, maoko akabata mativi ese ebhande relastic kuitira kuti musana urambe wakatwasuka, kotamisa chiuno kumberi, maoko akananga pasi kuti muviri urambe wakagadzikana. , musana simba kutyaira maoko kukotamisa gokora, kuitira kuti maoko pedyo nomuviri kukwevera kumashure pamusoro pechiito chinomira zvishoma, chibvumirano chemusana, uye zvino kushingaira kudzora kukurumidza zvishoma nezvishoma kudzorera. Ipa musana wako mhasuru kutambanudza kwakazara

Chiito chechitanhatu: Kumira kwakamira neruoko rumwe bhendi relastic richisunga chipfuva Gadzirisa bhendi relastic padivi pemuviri, mira uchitarisana nebhendi relastic riri padivi, gadzirisa nzvimbo yemuviri, bata kumucheto kwebhande remukati mukati meruoko. woisimudzira kudivi, kotamisa gokora zvishoma kuti muviri urambe wakatsiga, chengeta ruoko rwakati twasu, wosaidzira chipfuva mukati nemberi kuti udhonze nhongonya yechiito, mira zvishoma, sunga mhasuru dzechipfuva, wozodzora kumhanya. kupora zvishoma nezvishoma, kuitira kuti mhasuru dzechipfuva dziwedzere

Kudziya kuti uvhure boka remhasuru rinotangwa risati ratanga kudzidziswa, simbisa hutano hwekufamba panguva yekufamba, uye unzwe kubvongodzwa uye kuwedzera kwemhasuru inotangwa panguva yega yega. Kune avo vanoda kuvaka tsandanyama, shandisa inopikisa elastic band.