Ibhendi yokumelana ngokungangabazeki iwucezu oluguquguqukayo kakhulu lwethuluzi lokujima ongaba nalo. Ingathuthukisa cishe noma yikuphi ukuzivocavoca umzimba , ukuthatha i-squat elula noma ipulangwe ezingeni elisha lonke wow kunzima . Amabhendi okumelana angasiza futhi ukwengeza amandla nencazelo ngaphandle kwenqwaba futhi angaba inselele njengokwethenjwa kwakho izisindo zamahhala (khipha yonke leyo ngcindezi emalungeni akho). Futhi zilungele ukukhomba leyo misipha emincane eqinisayo umshini wakho wokucindezela umlenze wejimu ongaphupha ukuwufinyelela. Ngakho-ke kungakhathaliseki ukuthi usaqala noma unesiteshi sakho sokufaneleka se-YouTube, lesi isisetshenziswa esisodwa esikufanelekela ukutshalwa kwezimali (okuncane). Futhi le nqubo yokujima yebhande elinyakazayo eliyisishiyagalombili iyindawo enhle yokuqala.
Kodwa Okokuqala, Ayini Amabhendi Okumelana?
Amabhande okumelana nawo amabhande anwebekayo angaba isicaba (anazo noma angenazo izibambo) noma aboshwe. Lapho zinamandla aphikisanayo emzimbeni wakho, zengeza ukumelana nangaphandle ngamazinga ahlukahlukene kuye ngogqinsi nombala wazo, kusukela ekukhanyeni kuye esindayo. Ukuze usitshele kabanzi ngobuhle beqembu, singene nge Katrina Scott futhi Ngoba Kwasa , abasunguli bohlelo lokusebenza lokufaneleka kanye nokudla okunempilo kwamantombazane Khulisa . Kunezinhlobo ezahlukene zamabhendi ezinokumelana okwakhelwe ngaphakathi, ziyachaza, kodwa zonke zilungele ukungeza amandla angeziwe kanye nokubaza ekusebenzeni kwakho kwasekhaya. Okuhlukile okukodwa abakuthanda kakhulu ibhendi yokumelana ne-looped—baze bazenzela inguqulo yabo, ebizwa nge-Tone It Up booty band. Idizayini eyiluphu ikuvumela ukuthi ubeke ibhande emathangeni noma emaqakaleni kalula ngomsebenzi othile onzima we-booty toning—ayikho ijimu noma isisetshenziswa esikhulu esidingekayo.
Yiziphi Izinzuzo Zokuzivocavoca kwe-Resistance Band?
Amabhendi okumelana abukeka njengamabhande erabha amakhulu, kodwa agcwele uhla olugcwele lwezinzuzo eziheha umjuluko. Alukho ucezu lwemishini elula futhi esebenzayo yokuthoniza ekhaya, amantombazane e-TIU asitshela. Ukumelana okungeziwe kwenza ukunyakaza komzimba okuyisisekelo kube inselele ukuze uqhubeke nokubona imiphumela emangalisayo. Amazinga amaningi, ngakho-ke ungakhetha ukuthi yiliphi ibhendi ongalisebenzisa ngokusekelwe kukhono lakho lokufaneleka kanye nokuzivocavoca okwenzayo. Futhi aphephile, ayasebenza futhi angafakwa kalula ekuzilolongeni osukwazi kakade futhi oyithandayo. Siyawathanda ngokushova ngasemuva, ama-booty kickbacks, amabhuloho nojeke bepulangwe. Amabhendi okumelana awagcini nje ngokungeza inselele yamandla ekusebenzeni kwakho kwe-booty, angakhuphula izinga lomsebenzi wakho oyinhloko.
Ngaphandle kokwenyusa i-ante ekuhambeni okuthile, amabhendi okumelana ayafaneleka ukuhamba futhi angasetshenziswa noma kuphi. Zilula, zihlangene, ziyaphatheka futhi ngokuvamile azibizi. Shiya elilodwa epotimendeni lakho eliyintandokazi ogibele nalo futhi awusoze wanamathela ekusebenziseni ijimu yehhotela i-Stairmaster futhi.
Kufanele Ngifake Kangaki Izivivinyo Zebhendi Yokumelana Nendlela Yami Yokufaneleka?
Sithanda ukugqabula amabhendi ethu okumelana kabili noma kathathu ngeviki, izintokazi ze-Tone It Up ziyachaza. Futhi ubuhle bamabhendi ukuthi ungawaxuba kunoma yikuphi ukuzivocavoca kwakho, noma ngabe lokho kuyingxenye yokusekela noma njengenkanyezi yombukiso. Zisebenzisele ukwenza kusebenze i-glute njengengxenye yokufudumala kwakho okuguquguqukayo, noma wengeze ku-cardio abs finisher njengama-plank Jacks.
Usulungele Ukujuluka Ngebhendi Yakho Yokuphikisa?
Yenza isekethe elandelayo eyisishiyagalombili yokuhambisa izikhathi ezimbili kuya kwezintathu ngokusebenzisa inani elinconyiwe le-rep nokuphumula okulinganiselwe phakathi. Bese uthatha ifoni yakho bese ulanda ifayela Uhlelo lokusebenza lwe-Tone It Up ngokuzivocavoca kwebhendi yokumelana ongakwenza kalula ekhaya.
OKUhlobene: I-Cardio Ekhaya: Izivivinyo eziyi-12 Ongayenza Egunjini Lakho Lokuhlala
Khulisa1. I-Resistance Band Shova
*Iqinisa amathanga akho angaphandle kanye nama-glutes.
Isinyathelo 1: Yima izinyawo zakho zihlukene ngobubanzi be-hip futhi izandla zakho zibeke okhalweni lwakho ukuze ulinganise. Beka ibhande lokumelana ngenhla kwamaqakala akho.
Isinyathelo sesi-2: Gcoba amadolo akho uze ube maphakathi ne-squat. Thatha izinyathelo ezimbili ukuya kwesokudla, bese izinyathelo ezimbili eziya kwesokunxele ugcine isinqe sakho siphansi nemisipha yomlenze ibambe iqhaza kukho konke ukushova.
Isinyathelo sesi-3: Qhubeka nalokhu kunyakaza imizuzu engu-1 kuya kwemi-3. Gqoka ingoma oyikhonzile bese ushova uhambisane nesigqi.
Khulisa2. Ama-Resistance Band Squat Jacks
*Ibaza amathanga akho kanye ne-glutes futhi ikhuphule izinga lokushaya kwenhliziyo yakho.
Isinyathelo 1: Yima izinyawo zakho zihlukene ngobubanzi be-hip. Beka ibhande lokumelana ngenhla kwamaqakala akho.
Isinyathelo sesi-2: Gxumela izinyawo zombili ngaphandle bese wehlela endaweni ye-squat, uzwe ibhande lokumelana nenselele yemisipha emathangeni akho angaphandle.
Isinyathelo sesi-3: Gxumela izinyawo zombili phakathi bese ubuyela endaweni yokuma. Gcina izingalo zakho zigxile ukuze ugcine ibhalansi.
Isinyathelo sesi-4: Qedela ukuphindaphinda okungu-12. Phumula futhi uphinde.
Khulisa3. I-Resistance Band Kickbacks
*Ithoni imilenze yakho kanye nama-glutes.
Isinyathelo 1: Yima izinyawo zakho zihlukene ngobubanzi be-hip futhi izandla zakho zibeke okhalweni lwakho ukuze ulinganise. Beka ibhande lokumelana ngenhla kwamaqakala akho.
Isinyathelo sesi-2: Nweba umlenze wakho wesokudla ngemuva kwakho uzwane lwakho lubheke phansi. Ukubandakanya umgogodla wakho futhi ugcine izinqulu zakho ziyisikwele, phakamisa umlenze wakho phezulu cishe amayintshi ayisithupha ukusuka phansi.
Isinyathelo sesi-3: Yehlisa umlenze wakho, thinta uzwane lwakho phansi bese uphakamisa futhi, ucindezela ama-glutes akho phezulu. Qinisekisa ukuthi ugcina umgogodla ongathathi hlangothi futhi ugweme ukugoba umhlane wakho.
Isinyathelo sesi-4: Qedela ukuphindaphinda okungu-12. Shintsha izinhlangothi bese uphinda.
Khulisa4. I-Resistance Band Arm Tap Outs
*Thola izingalo zakho, amahlombe kanye nomgogodla.
Isinyathelo 1: Qala ngazo zozine endaweni yepulangwe ngebhande lokumelana elibekwe ngenhla nje kwezihlakala zakho, izinyawo zihlukane ngobubanzi be-hip.
Isinyathelo sesi-2: Phakamisa isandla sakho sokudla bese usithepha ngama-intshi ambalwa kwesokudla nangemuva, ugcine umgogodla wakho uqondile futhi izinqulu zakho ziyisikwele.
Isinyathelo sesi-3: Phakamisa isandla sakho kwesokunxele bese usithepha ngamayintshi ambalwa kwesokunxele nangemuva, ugcine lokho kuqondanisa okufanayo. Lokhu kuyimpendulo eyodwa.
Isinyathelo sesi-4: Qedela ukuphindaphinda okungu-12. Phumula futhi uphinde.
Khulisa5. Izishisi zebhuloho le-Resistance Band
*Yenza amathanga akho kanye nama-glutes.
Isinyathelo 1: Lala ngomhlane ubeke izingalo zakho emaceleni, izintende zibheke phansi. Gobisa amadolo akho kuze kube yilapho izinyawo zakho ziphansi phansi, cishe ngobubanzi be-hip. Beka ibhande lokumelana emathangeni akho ngenhla nje kwamadolo akho.
Isinyathelo sesi-2: Cindezela ama-glutes akho nama-hamstrings ukuze uphakamise izinqulu zakho phansi kuze kube yilapho umzimba wakho wenza umugqa oqondile ukusuka emahlombe akho kuya emadolweni akho. Bandakanya izingalo zakho ukuze usuke phansi ukuze usize ukuphakamisa ingxenye yakho engezansi phezulu ngangokunokwenzeka.
Isinyathelo sesi-3: Ukubandakanya umgogodla wakho, cindezela amadolo akho avuleke kakhulu ngangokunokwenzeka. Bamba isigqi bese ubuyela phakathi nendawo, ugcine ukungezwani ebhendini ngaso sonke isikhathi. Lokhu kuyimpendulo eyodwa.
Isinyathelo sesi-4: Qedela ukuphindaphinda okungu-12. Phumula futhi uphinde.
Khulisa6. I-Resistance Band I-Single Leg Bridge Dips
*Ibaza amathanga akho, i-glutes kanye nomgogodla.
Isinyathelo 1: Lala ngomhlane ubeke izingalo zakho emaceleni, izintende zibheke phansi. Gobisa amadolo akho kuze kube yilapho izinyawo zakho ziphansi phansi, cishe ngobubanzi be-hip. Beka ibhande lokumelana emathangeni akho ngenhla nje kwamadolo akho.
Isinyathelo sesi-2: Gcina amathanga akho eqondile, qondisa umlenze wakho wesobunxele ukuze izinzwane zakho zibheke phezulu. Cindezela ama-glute akho nama-hamstrings ukuze uphakamise izinqulu zakho phezulu ngokulinganayo ukusuka phansi. Bandakanya izingalo zakho ukuze usuke phansi ukuze usize ukuphakamisa ingxenye yakho engezansi phezulu ngangokunokwenzeka.
Isinyathelo sesi-3: Yehlisa emuva phansi ukuze ubuyele endaweni yokuqala, ugcine umlenze wakho wesobunxele uphakanyisiwe. Lokhu kuyimpendulo eyodwa.
Isinyathelo sesi-4: Qedela ukuphindaphinda okungu-12 ohlangothini ngalunye. Phumula futhi uphinde.
Khulisa7. I-Resistance Band Plank Lifts
*Iqinisa umongo wakho, imilenze kanye nama-glute.
Isinyathelo 1: Qala kuzo zonke ezine endaweni yokusunduza. Beka ibhande lokumelana emaqakaleni akho.
Isinyathelo sesi-2: Ukubandakanya umgogodla wakho, phakamisa umlenze wakho wesokudla kuze kube yilapho usuphakathi noma ngaphezulu kwezinqulu zakho. Yehlisa emuva phansi bese uphinda ngakolunye uhlangothi. Gcina amehlo akho ebheke phambili nezinqe ziqinile. Lokhu kuyimpendulo eyodwa.
Isinyathelo sesi-3: Qedela ukuphindaphinda okungu-12. Phumula futhi uphinde.
Khulisa8. I-Resistance Band Plank Jacks
*Ibaza umongo wakho, amahlombe, amathanga angaphandle kanye nama-glutes.
Isinyathelo 1: Qala kuzo zonke ezine endaweni yokusunduza. Beka ibhande lokumelana emaqakaleni akho.
Isinyathelo sesi-2: Hlanganisa umgogodla wakho, gxuma imilenze yakho uyivule bese ubuyela emuva njengokungathi wenza ujeke wokugxuma. Gcina amehlo akho ebheke phambili nezinqe ziqinile.
Isinyathelo sesi-3: Qedela ukuphindaphinda okungu-12. Phumula futhi uphinde.
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