Maphunziro apamwamba a 10 apamwamba okhala ndi zokulitsa ma tubular mthupi lonse

Ngati mukufuna kuyamba kuchita masewera olimbitsa thupi kunyumba kwa kamvekedwe ka minofu, kuchotsa malo omwe ali ndi vuto, kuwotcha mafuta ndikuwonjezera mphamvu, ndiye njira yabwino kwambiri yopangira ma dumbbells. kuphunzitsa mphamvu ndi chifuwa expander. Tikukupatsirani makanema ambiri okhala ndi tubular expander kuti muyesere kunyumba.

Zambiri zokhudza zowonjezera

Tubular expander ndi chubu chachitali cha rabara chokhala ndi zogwirira kumapeto. Posewera ndi mphamvu yayikulu yopangidwa ndi kukana kwa mphira. The expander ndi misinkhu yambiri yotsutsa malingana ndi kuuma kwa mphira, kuchokera pa izi tikhoza kusankha katundu woyenera. Ngati mukufuna kuphunzitsa ndi expander kwa nthawi yaitali, mukhoza kugula expanders angapo stiffness kwa magulu osiyanasiyana minofu.

Zonse za tubular expander

Kodi maubwino ophunzitsira ndi ma tubular expanders ndi ati:

  • Chifukwa cha expander, ndizotheka kuchita maphunziro apamwamba amphamvu popanda zida zolemetsa komanso zazikulu
  • Expander imapereka katundu ku minofu yonse yoyenda
  • Ichi ndi chida chotetezeka kwambiri kuposa ma dumbbells ndi ndodo
  • The expander ndi yaying'ono, ndizotheka kutenga nanu paulendo uliwonse
  • Izi ndi zotsika mtengo zida zamasewera
  • Mudzagwira ntchito molimbika pakulimbikitsa makungwa ndi chitukuko choyenera

Tubular expander ndiyosavuta komanso yothandiza pophunzitsa ziwalo za thupi ngati manja, mapewa, msana, chifuwa, miyendo ndi matako. Pakuti m`mimba minofu expander zothandiza pang`ono, koma ntchito angathe kuchitidwa popanda zipangizo zina. Ndi expander mudzachita masewera olimbitsa thupi omwe adakumana nawo pophunzitsa ndi ma dumbbells.

Maphunziro a kanema okhala ndi ma tubular expanders amapereka masewera olimbitsa thupi apamwamba kwambiri m'malo onse ovuta. Sipadzakhala kuchita masewera olimbitsa thupi kotopetsa, koma kumveketsa ndi kulimbikitsa minofu yomwe mudzagwira ntchito moyenera momwe mungathere. Makanema anayi oyamba pamwamba pathu ndi a njira ya GymRa, yomwe imadziwika ndi masewera olimbitsa thupi osiyanasiyana a thupi lonse.

Maphunziro 10 amakanema okhala ndi ma tubular expanders

1. Christine Khuri: Kulimbitsa Thupi Lonse Kulimbana ndi Band (Mphindi 30)

Maphunziro amphamvu amphamvu a thupi lonse omwe amakukonzerani mphunzitsi Christine Khuri. Maphunziro onse amachitidwa poyimirira. Chisamaliro chokwanira chimaperekedwa osati ku minofu ya manja, chifuwa ndi kumbuyo (zomwe mwachizolowezi zimagwira ntchito bwino panthawi yolimbitsa thupi ndi expander), komanso minofu ya miyendo ndi matako: mudzachita squats, mapapu, kulanda miyendo ndi tubular expander. Mphunzitsi akulonjeza kutentha 230-290 zopatsa mphamvu mu mphindi 30.

Kulimbitsa Thupi Lathunthu Lathunthu | Ntchito zolimbitsa thupi zonse

2. Ashley: Oyamba Kulimbitsa Thupi Lonse la Body Resistance Band (Mphindi 25)

Koma ngati mutangoyamba kumene kuphunzitsa kunyumba, yesani kanemayu ndi tubular expander kwa mphindi 25. Mupeza kubwereza pang'ono pazochita zilizonse, kusweka pakati pa seti ndi yunifolomu komanso kupsinjika koyenera kwa thupi lonse. Pulogalamuyi imakupatsani mwayi wowotcha zopatsa mphamvu zochepa (kcal 129-183), koma minofu idzagwira ntchito bwino kwambiri.

3. Christie: Full Body Resistance Band Workout Slim Down (30 minutes)

Mu pulogalamuyi zambiri mavuto afika kumtunda thupi, osati minofu ya mikono, mapewa, chifuwa ndi kumbuyo, koma molunjika ndi ofananira nawo m`mimba minofu. Mbali ya masewerawa ili pansi. Theka la ola makalasi mukhoza kutentha zopatsa mphamvu 205-267.

Ndemanga pakuchita izi kuchokera kwa olembetsa athu Yulia:

Yesani kanema wothandiza, chubu expander:

4. Courtney: Kulimbitsa Thupi Loyamba Kukaniza (Mphindi 38)

Zochita izi zokhala ndi tubular expander zimaphatikizanso masewera 10 a minofu ya manja, mapewa, pamimba, msana, chifuwa, matako ndi ntchafu. Pulogalamuyi imayesedwa, mudzatha kutentha ma calories 240-299 mu gawo limodzi. Ngati mukufuna kusintha masewera olimbitsa thupi, ingosinthani nthawi yopuma pakati pa masewera olimbitsa thupi (oyambira 45-60 masekondi, pafupifupi 30-45 masekondi apamwamba 0-30 masekondi).

5. HASfit: Kulimbitsa Thupi Lonse la Band Resistance Band (Mphindi 30)

Mwinanso kuphunzitsidwa kwamphamvu kosiyanasiyana kwa thupi lonse komanso magulu amisinkhu pawokha kumapereka njira ya YouTube HASfit. Ndipo imodzi mwazochita zolimbitsa thupi kwambiri komanso zapamwamba kwambiri zokhala ndi zowonjezera zomwe mungapeze panjira iyi. Mu pulogalamuyi mupeza zolimbitsa thupi 14 zamagulu onse a minofu kumtunda ndi kumunsi kwa thupi. Ngati mukuyang'ana pulogalamu yapakompyuta yokhala ndi chowonjezera, pulogalamu ya HASfit ndi yomwe mukufuna.

6. Limbikitsani: Kulimbitsa Thupi Kwabwino Kwambiri (Mphindi 13)

Channel Tone It Up imapereka maphunziro afupikitsa ndi owonjezera, omwe amapereka masewera olimbitsa thupi omwe amagwira ntchito magulu angapo a minofu nthawi imodzi. Mwachitsanzo, mutha kudumpha ndikukweza manja kumbali kuti mugwiritse ntchito gawo lapamwamba ndi lapansi. Pulogalamuyi ndiyosavuta komanso yayifupi kwambiri, simudzazindikira momwe mungawulukire mphindi 10 ndi mphunzitsi wokongola Katrin. Zokwanira ngati katundu wowonjezera.

7. BodyFit Wolemba Amy: Resistance Band Workout (Mphindi 25)

Amy, wolemba mayendedwe a BodyFit amapereka maphunziro ndi zokulitsa ma tubular, zomwe zimaphatikizapo masewera olimbitsa thupi osavuta a cardio. Pulogalamuyi ikuyang'ana pa thupi lapansi, ngakhale osanena kuti Amy amagwiritsa ntchito expander 100% monga momwe amafunira. Muzochita zambiri amazigwiritsa ntchito popindika (monga matawulo), zomwe zimachepetsa katundu wa minofu. Kalasi ndi yoyenera kwa oyamba kumene.

8. Jessica Smith: Kulimbitsa Thupi Lonse Kulimbana ndi Band kwa Magawo Onse (Mphindi 20)

Koma Jessica Smith amapereka maphunziro achikhalidwe, komwe mungaphatikizepo masewera olimbitsa thupi ndi chowonjezera pachifuwa chapamwamba ndi pansi. Mwachitsanzo, mutha kuchita mapapu ndikuyikanso makina osindikizira pamapewa. Kapena kutambasula chowonjezera pachifuwa ndikukokera mawondo anu pachifuwa nthawi imodzi. Pulogalamuyi ndi yoyeneranso kwa oyamba kumene, koma katunduyo amatsimikiziridwa makamaka ndi msinkhu wa kuuma kwa expander.

9. Jessica Smith: Kulimbitsa Thupi Lonse Lalikulu Kwambiri Kumalimbitsa Thupi (Mphindi 30)

Kulimbitsa thupi kwina kochokera kwa Jessica Smith komwe akupereka kukagwira ntchito pamavuto ndi chowonjezera cha tubular. Nthawi ino phunzirolo limatenga mphindi 30 ndipo limaphatikizapo kuchita masewera olimbitsa thupi modabwitsa. Mwachitsanzo, mudzakweza dzanja lanu pa biceps nthawi yomweyo mutengere mwendo kumbali. Gawo la zochitikazo zimachitika pa Mat.

10. Popsugar: Resistance Band Workout (2×10 mphindi)

YouTube Channel Popsugar ili ndi makanema afupi a 2 kuchokera ku tubular expander. Pulogalamu yoyamba yopangidwa ndi mphunzitsi wotchuka Lacey Stone, imaphatikizapo masewera olimbitsa thupi 10 okhala ndi katundu wofanana kumunsi ndi kumtunda kwa thupi. Kulimbitsa thupi kwachiwiri kunapangidwa ndi mphunzitsi Mike Alexander. Zimaphatikizapo masewera olimbitsa thupi 7 okhala ndi expander makamaka osakanikirana, kuphatikizapo magulu angapo a minofu.



Resistance Band Workout, Kuphunzitsa Mphamvu, Gulu la FitSugar

Ngati mukufuna kuthana ndi mavuto m'nyumba, onani zathu masewero olimbitsa thupi:

Pakuti kamvekedwe ndi minofu kukula, kufufuza, kulemera maphunziro

Siyani Mumakonda