Nzira Yokuita Nayo Studio-Studio SPIDERBANDS Basa rekudzivirira neKunoramba Mabhenji

SPIDERBAND masangano anobatanidza boka rezvikwata zvezvokuchengetedza mabhoti izvo zvakapinda muzvikoro zveNew York City. Zvimwe zvirongwa zvakasikwa zvakasikwa naFranci Cohen, mudzidzisi akadzidziswa uye nutritionist, nega yega yega yekugadzira inobatanidza kukuvadza, maitiro emagetsi, uye miviri yeightweight nokuda kwekunaka, muviri wose-dambudziko. Basa roga roga rinosanganisira kushandiswa kweSPIDERBANDS pamusoro pemashonga, kuisunganidza pamwe nemimwe midziyo yefitness, yakadai sevanoputsika , maitiro edzimba, kana zvikwama zvakakura zvebhokisi.

Kana uri nenguva yakaoma uchifungidzira izvo SPIDERBAND yakafanana, funga nezvayo senhumbi inobatanidza zvakabatsiri zvekusimudzirwa kudzidziswa uye kushandiswa kwemasangano . Mune mamwe mazwi, chigadziro chakakonzerwa kubva padenga rekuchera (chidimbu), kufanana nemudzidzisi wekumiswa, asi kumira kwe SPIDERBANDS ivo pachavo vanopa kukurira kwakasimba, zvakadai sekusimbisa mapoka (simba chete).

Zuva roga roga SPIDERBAND rinogona kushandiswa mumwe nomumwe kana seviri. Vadzidzi vanogona kushandisa zvishandiso kuti vaite mashini-push-pull, zvakadai se-push-ups kana kuti modified bodyweight rows, kana kuti vanogona kuvhara tsoka dzavo mumatanda kuti vaite mapurita-style anofamba. Panewo ganda rinokosha rinogona kuiswa mukati mekubatisa, zvichiita kuti vashandisi vadzidze maitiro uye mamwe maitiro.

Kunyange zvazvo zvisingakwanisi kuona SPIDERBAND yechokwadi kudzidzira kumba , kune nzira dzekufananidza ruzivo uchishandisa maitiro emakwenzi uye mumwe wako kana kuti nzvimbo yakakwirira yokugadzira. Cohen akagadzira zviito zvina zvinotevera zvauri kuedza kumba, uye ndinoisa pamwe mafananidzo anonyatsoratidza kuratidza kufamba. Pandakazoita zvidzidzo zvekurovedza muviri, uchishandisa bhota-mbariro senzvimbo yekucheka, iwe unogona kuita chinhu chimwe chete pamba uchibatsirwa neshamwari kana hombe yakasimba yedenga kana bar.

1 - Floating Planks

1. Bata maviri kushorwa nemaoko nemaoko.
2. Hook imwe mugumo weboka rimwe nerimwe rakachengeteka kuburikidza nepamusoro-soro, iyo yakachengetedzwa yakachengetedzwa-bar kana hove yakadonha. Kana iwe usina imwe yeiyi, bvunza shamwari kana shamwari yako kuti umire pachigaro shure kwetsoka dzako kuti ubatisise mugumo mumwe weboka rimwe nerimwe zvakananga kuitira kuti pane kukanganiswa pamatare.
3. Shandisa rutsoka rwako rworudyi muchibato chechikwata chimwe uye rutsoka rwako rworuboshwe uchienda kune rumwe rutivi.
4. Pinda panzvimbo yemapuranga pasi, uine zvigadziko zvako pasi pemapfudzi ako, uye muviri wako uite mutsara wakarurama kubva pazvitsitsinho kusvika kumusoro.

5. Paunenge watanga plank yako, shandisa yako abs kusvetera makumbo ako mumhepo. Kurwisana kwezvikwata kuchakubatsira iwe kuisa muviri wako uremu uye uhuchengetedze hurumende kwekanguva kana maviri, kuitira kuti ushandise zvakasimba yako. Nyika zvinyoro zvakare zvakare muhotera.

6. Ita zvitatu zvema15 kusvika ku20 zvakare, uye kusvika kune makumi maviri kusvika kune makumi matatu-chepiri pamabvi ako pakati pekuisa.

Kunyange zvazvo iyi shanduro isiri yakangofanana nekushandisa yechokwadi SPIDERBANDS apparatus, iwe ucharamba uchinakidzwa neruzhinji nerubatsiro rwezvikwata zvinopikisa, zvichikugonesa kushanda zvakadzama mumisungo yako yepamusoro kupfuura iwe waunenge uchiita paunenge uine pamba yenguva dzose .

2 - Kneeling Spider Shamba

1. Kushandisa zvikwata zviviri zvekuita maitiro nemaoko, iko kune imwe mugumo weboka rimwe nerimwe kunzvimbo yakakwirira yekutengesa.
2. Isa ruoko rumwe pamubati mumwe nomumwe uye ugopfugama pamabvi ako.
3. Shuffle mberi kuitira kuti iwe uri panenge imwe kusvika kune imwe netsoka pamberi pechirongwa chekugadzira (rigging point).
4. Kubata vaSpiderbands, svika mavoko ako mberi kwako kuti uvaruramise. Maoko ako anofanira kunge ari pasi pepfudzi refu.
5. Kuchengeta maoko ako zvakananga uye kusagadzikana, svinudza maoko ako akareba.
6. Nenzira yakarongeka, zvishoma nezvishoma tambanudza mabote maviri kune rumwe rutivi uye kumashure, kuitira kuti iwe usimbise mapepa ako pamapapiro ako mumumhino usati wasimudza maoko ako zvakananga zvakare pamberi pebhokisi rako zvakare. Iwe uri kunyanya kutsvaga kushambira kwekushambira nekuwedzera kushandiswa kwezvikwata, uye chinangwa chekuita chinotarisirwa kuti chiite nekufamba kwakakodzera nekudzivirira.
7. Ita zvitatu zvema 32 kusvika ku40 zvakare

3 - Spider Lunge N 'Lift

1. Hook maviri maitiro emashandi kuenda kune imwe nzvimbo yakachengetedzwa yemadhorogi kana nzvimbo yakakwirira.
2. Simira netsoka dzako chikafu-chakafara zvakaparadzana, uine chibatiso chimwe muruoko rumwe.
3. Tambanudza rutsoka rwako rworudyi mushure mekunge iwe unogona, kubvisa mberi kubva muchiuno chako sezvaunoita kuitira kuti chifuva chako chinobata kumusoro kwehudyu yako yeruboshwe.
4. Panguva imwe chete, svika kuruoko rwako rworudyi uye spiderband pasi kuti ubate pasi.
5. Chimburuka, uunza gumbo rako rokurudyi zvakare kuti utange nzvimbo.
6. Dzokorora kuruoko rworuboshwe neruoko.
7. Ita zviviri kana zvitatu zvitsva zve12 kusvika ku15 zvakadzokorora pamakumbo ose.

Cherechedza: Iyo jumusi inokosha! Iva nechokwadi chokuti uri kudzokera shure kunzvimbo yekutanga.

4 - Twisted Spinal Extensions

1. Hook maviri maitiro emashandi kuenda kune imwe nzvimbo yakachengetedzwa yemadhorogi kana nzvimbo yakakwirira.
2. Gara pedyo netsoka imwe shure kwekuyerera kwako (kugogodza), uye kubata mubati mumwe muruoko rumwe.
3. Wakaneta kumashure, achiwedzera musana wako kusvikira iwe uchinzwa kuti mimba yako inobata.
4. Shandura torso yako kune rumwe rutivi, imwe yacho, kukorera maoko ako (uye SPIDERBANDS) mukati nekumashure mako kuitira kuti zvikwereti zvako zvibate pasi pasi pane imwe nguva nenzira yakashongedza sezvamunofambisa kune rumwe rutivi.
5. Ita zviviri kusvika kune zvitatu zvemasendi makumi matatu (30) twists, zvichibata huta imwe neimwe pasi pasi ka 15 pahete.