Uqheliso lomsebenzi ngerabha band: isakhiwo. Uqheliso lomsebenzi rubber band amadoda kunye nabafazi

Namhlanje, isixhobo esinjalo, efana rubber band iya isiba ngakumbi nangakumbi ezithandwayo phakathi ezemidlalo. Le umqeqeshi ebonakala ndingento yanto zisetyenziswa ngempumelelo xa usenza imithambo ezilula ashushu-up, kwaye xa zidityaniswe ne amandla aphezulu emzimbeni. Uqheliso lomsebenzi ilastiki buyisela ngokupheleleyo nokufanela istudiyo, kunye umthambo kakuhle ngokwaneleyo.

uqeqesho Physical bonke

Ngerabha Band - uhlobo lwe olwandisa, ekwabizwa ngokuba umtya-absorber, irabha band okanye ilastiki band ukuba bayafaneleka. Uqeqesho kunye wegazi angaba olunye ithuba lokwakha izihlunu, ukudala isiqabu kwaye kuphuhliso izihlunu, nemisipha kunye namalungu emva iingozi.

Namhlanje, kunye inxaxheba bands-absorbers uqeqesho yomnyazi baleka, abaqubhi, iimbaleki, abadlali bebhola.

Uqeqesho nge rubber band. izixhobo umzimba

ukusetyenziswa kakuhle rubber band liya kukuphelisa le wayedla ezongezelelekileyo ze abangele imisipha ithoni. Ngokuqhelekileyo, ezi njongo bazingelwa ngabafazi yaye oku kuya kubanceda iphakheji okhethekileyo. Xa usenza umthambo ngasinye rubber band ukukhumbula:

• kwi sikhundla ukuqala wazolula kancinane tape;
• umzimba ngalinye kwenziwa kunye namandla awo ngokupheleleyo;
• intshukumo ziindlela ezigudileyo;
• ngexesha ukuxhathisa yenz ziviwa.

Ngoko ke, masenze nge rubber band kukhulelwa asetyenziswa ngabasetyhini:

Yiba 1. curls. Umthwalo phezu zomfana. Ukubandakanya i esineendidi kunye ab.

Yima nkqo, phakathi kwe tape, ukuthatha iziphelo kunye. Kwizihlunu zesisu iincakuba langoku isusiwe. Beginners ukwenza imithambo ngaphandle namatye ezongezelelweyo, kunye neembaleki abaqeqeshwe lingakhetha zibe a dumbbell.

Izandla yanjalo akavuswanga kwamagxa. Kufuneka ukuba kwehliswe kakuhle ngaphandle nokolula ngokupheleleyo uyibhekise. On zonke isandla kufuneka senziwe nabameli ezili-12.

Imithambo 2. yibhola. Umthwalo phezu kwamathanga yangaphakathi langaphandle, ngokumileyo izihlunu esiswini, amagxa. izihlunu ekumiseni iingalo kunye nesifuba.

Tape sanekiwe phezu kwentloko yenu, umlenze lasekhohlo wawaphakamisa, ninduluke ecaleni kwaye igotywe kwamadolo. komzimba kwi Umlenze wasekunene.

Isisu kulo, iinyawo khosi banduluka ukuya iingalo. Kwicala ngalinye kufuneka wenziwe kwi 12 wahlala-ups.

3. Amanyathelo Extension Exercise. Umthwalo izihlunu ethangeni. Ukubandakanya i abdominals kunye umva.

Ukunyathela phakathi kwe tape, kuyimfuneko ukuba bawele iziphelo phambi kwakhe, yiphathe ngesandla ngamnye into eyahlukileyo. Iinyawo zabo zamagxa-ububanzi ngaphandle kwaye wenze leri, amanyathelo ekhohlo khosi kunye ekunene. Ngomlenze ngalinye kufuneka ungabi ngaphantsi kwe koboniso lwe-12.

Imithambo 4. Phakamisa-ezibanzi. Umthwalo kwemilenze kunye neempundu.

Sehla kwi tape kwi eliphakathi, kufuneka agobe amadolo iplagi iingalo elastic ukwenzela ukuba ukuxhathisa kwakungcono. Izandla ukuthatha dumbbell aze avuke ukusuka kwindawo ezintle ukuya imilenze evuleke ngokupheleleyo. Iincakuba inkqubo ukuphunyezwa kuhla, cinezela eladlulayo. Yenza indlela enye kophindo engaphantsi kwe-12.

Imithambo 5. umlenze Lead ngesandla. Umthwalo izihlunu emathangeni kunye ngeempundu.

Of gum kufuneka wenze ndzhendzheleko kwaye ngeenyawo zakhe ukuze neenzwane kwi embindini ngokwenzekayo. Iziphelo elastic bands ke inzala kwimali izandla zozibini phezulu. Ngomlenze omnye lufakwa bucala uxhathiso iphezulu enokwenzeka ziviwa. Ukuba wenze kophindo 20 utshintshe imilenze.

Ngophanya nje lweliso, kusenokubonakala ngathi le mithambo zifanelekile kuphela abasetyhini, ngenxa yokuba amadoda kufuneka abe uqeqesho kakhulu ngakumbi kwaye luyasebenza. Ukuze awukhangeli oku, kufuneka uzame. Uqheliso lomsebenzi rubber band amadoda kufuneka kuphela ukongeza ezinye izixhobo umthambo ekhaya okanye ejimini.

Ukusebenza ukuzilolonga nge rubber band

Xa izihlunu akusekho imithwalo ngokwaneleyo njengesiqhelo kunye imithambo musa ukunika isiphumo ofunekayo, usebenzisa nge rubber band kunokuba isicombululo enkulu kule ngxaki. Oko kukuthi, emva kwethuba elithile le kuyi yoqeqesho mobile iya kuba sisixhobo neemfanelo yokuphucula ukusebenza umthwalo.

Yinto eyaziwayo ukuba ubunzima ezamahala afundisa kuphela indlela ezisisigxina ezabelwe projectile kwaye intsalela egqiba sikhundla esazi kuphosakele amaqela athile izihlunu, ziyibuyisela ukukwazi kwabo. iiseli Muscle azibhalwanga zancitshiswa usebenza ngokupheleleyo, yaye inxalenye qela lincedisa izihlunu musa inxaxheba kuwo onke.

Umahluko ukususela simulators olwandisa ukuba unfixed nesikhokelo intshukumo, ukuze awo lwangaphakathi umntu, kungekhona mshini.

kuyi egqibeleleyo qethe ekhaya. nokwandisa amathuba

Ukuze wenze izandla zakho esomelela yabalasela ngakumbi, uqeqesho olufanelekileyo kunye dumbbells kunye ibha nkqo. Ukuba fezekisa diversify, unako kudityaniswa imisebenzi yemihla ngemihla uqeqesho kunye band rubber izandla:

Isifundo 1: zomfana

Ukubeka unyawo kwi tape nga ukubamba iziphelo ezandleni zenu lanamathela emzimbeni, bagobe iingalo.

2. Yiba esineendidi

Yanxitywa enye ekupheleni iribhoni phantsi isithende Kwelinye icala ukuba thatha, inxeba phezulu intloko yakhe. Ekulungiseni ingalo engqinibeni, ephakamisa, bazolulela kule tape up.

Isifundo 2. Amagxa

Ukunyathela band ngeenyawo zombini phakathi, kufuneka ugcine izandla zakho emancamini omabini la inqanaba esiswini. tourniquet ukuzolula, ephakamisa izandla zakhe kusesilevini baphosa iingalo emacaleni.

Ngerabha olwandisa. Indlela ukukhetha?

Ngokuqhelekileyo, ubude yerabha olwandisa laliziimitha 1.5, yaye ububanzi inokuba nomahluko kakhulu. Kubhaliwe ezikhethiweyo isekelwe phezu iimpawu umthambo ethile kunye rubber band. Umzekelo, ngenxa yendimbane kufuneka kuthenga nezikrweqe, indlela emxinwa kunye namanye amaqela kwezihlunu.

Kokukhona kubaluleke ngumphakamo kweelana ekhasethini, obugqitywa umbala wayo. Yellow - degree ezibuthathaka ukuxhathisa, obomvu - medium, yaye eziluhlaza nemsi - phezulu. Ngoko ke, wabaqalayo kufuneka uqale tape etyheli, uze kwandisa ngokuthe umthwalo ngokutshintsha umbala.

Ukukhetha rubber olwandisa, kufuneka kwakhona ibe uyazi ukuba izihlunu zakho Akukhathaliseki ukuba lo mshini kwenza isebenze, nokuba isixhobo eyodwa okanye rubber band eqhelekileyo ukusuka emithi ekhaya. Kungenxa yoko le nto, ukuba akakwazi ukuzithenga i rubber band okhethekileyo, uze uzame ukuba ngenene sifuna ukuba, ekuqaleni, ungasebenzisa i irabha abaqhelekileyo bandage Martens.

Izinto eziluncedo nezingeloncedo of absorbers zerabha kukothuka

Alithandabuzeki elokuba, band irabha ukuze qethe zinezibonelelo ngaphezu neengxaki, yaye nayiphi na iseti beemvavanyo kunye band rubber ukubanceda ukuba ukuchonga:

• ubukhulu compact kunye ubunzima ukukhanya;
• lula ukugcinwa kunye nokuthuthwa;
• ukukwazi ukusebenzisa naphi;
• ngexabiso eliphantsi;
• amathuba usebenzisa lo mshini nje umthwalo;
• ulawulo awo yeentshukumo;
• ubukho bokusetyenziswa izikhwebu ne izixhobo neminye imidlalo.

Iziphene incinane kakhulu, kodwa zincinane kakhulu kwaye kakhulu isonjululwe:

• ukungabikho izibambo ukuba kwexesha;
• Omuwiliki ezandleni;
• yalityatya ngoxa isongelwe kungenzeka constriction le mithambo.

Ngokubanzi kokuba kuqatshelwe ukuba rubber band - a mshini, esibonakala yi yokusebenza kwalo kwaye kube yinxalenye nemveliso yenkqubo yoqeqesho na kwezemidlalo.