Amatsinda yo kurwanyaigikoresho cyoroheje kandi cyiza cyo gukora imyitozobikwiranye ninzego zose zimyitozo. Barashobora gufasha kubaka imbaraga, kunoza imiterere, kandi ntibisabaibikoresho byinshi bya siporo. Waba ukora imyitozo murugo cyangwa wongeyeho ibintu bitandukanye mubikorwa byawe,bande yo kurwanya ni amahitamo meza.
Band Amatsinda yo Kurwanya ni iki?
Imirongo yo kurwanya ni ibikoresho byimyitozo ngororamubiri byateguwe kugirango bitange imbaraga zo hanze iyo irambuye, ifasha gukomera no kumva imitsi. Ziza mubyimbye zitandukanye, uburebure, nurwego rwo guhangana, bituma abakoresha bahindura ubukana kumyitozo itandukanye.
Ibintu by'ingenzi biranga imirongo yo kurwanya:
Ibikoresho:Mubisanzwe bikozwe muri latex cyangwa TPE (thermoplastique elastomer).
Ubwoko:Flat band, imirongo ya loop, imirongo ya tube ifite imikufi, amashusho-8, hamwe nubuvuzi.
Imikorere:Kora resistance iyo irambuye, bisa no guterura ibiro cyangwa gukoresha imashini za siporo.
Inyungu:
Byoroheje, byoroshye, kandi byoroshye kubika.
Witondere ingingo kubera kurwanya buhoro buhoro.
Binyuranye - irashobora kwibasira buri tsinda ryimitsi.
Birakwiye kubatangiye, abakinnyi, no gusubiza mu buzima busanzwe.
Long Igihe kingana iki kandi ni kangahe ukwiye gukora imyitozo yo kurwanya itsinda?
1. Inshuro: Ni kangahe
Inshuro y'imyitozo yawe biterwa n'intego zawe n'uburambe bw'urwego:
Abitangira:Inshuro 2-33 mucyumweru, byibuze umunsi umwe wo kuruhuka hagati yamasomo kugirango imitsi ikire.
Hagati:Inshuro 3-4 mucyumweru, guhinduranya imitsi (urugero, umubiri wo hejuru umunsi umwe, umubiri wo hasi ejobundi).
Iterambere:Inshuro 4-6 mucyumweru birashoboka niba uhinduye ubukana kandi ugamije amatsinda atandukanye, ukize neza.
Inama: Guhoraho ni ngombwa kuruta inshuro. Ndetse bigufi, amasomo asanzwe aruta rimwe na rimwe imyitozo ikomeye.
2. Igihe rimara: Igihe kingana iki
Uburebure bwitsinda ryimyitozo biterwa nimbaraga, intego, nimyitozo irimo:
Abitangira:Iminota 20-30. Wibande ku kwiga imiterere ikwiye n'imyitozo y'ibanze.
Hagati:Iminota 30-45. Shyiramo amaseti menshi, urwego rutandukanye rwo guhangana, hamwe ningendo zigenda.
Iterambere:Iminota 45-60. Shyiramo supersets, umuzunguruko, cyangwa urwego-rwo hejuru rwo kwihangana n'imbaraga.
Impanuro: Tangira mugufi kandi wongere buhoro buhoro igihe uko imbaraga zawe nubuhanga bigenda bitera imbere.
Gear Ukeneye Imyitozo yo Kurwanya Imyitozo
1. Amatsinda yo Kurwanya
Umutima wimyitozo yawe. Amatsinda aje muburyo butandukanye no murwego rwo kurwanya:
Amatsinda azenguruka:Imirongo izenguruka, nibyiza kumyitozo yo mumubiri yo hasi nko guswera, ibiraro bya glute, no kugenda kuruhande.
Tube Bands hamwe na Handles:Mubisanzwe birebire, hamwe na handles kumpera, bikomeye kumubiri wo hejuru nko gukanda igituza n'imirongo.
Mini Bands:Utuzingo duto duto, twuzuye kugirango twereke imitsi mito nka glute, ikibuno, n'ibitugu.
Ubuvuzi cyangwa Amatara Mucyo:Utubuto duto two gusubiramo, kurambura, no gushyuha.
Impanuro: Hitamo imirongo ifite urwego rutandukanye rwo guhangana kugirango ubashe guhindura ubukana ukurikije imyitozo n'imbaraga zawe.
2. Inanga
Kugirango ukore neza imyitozo nko gukanda igituza cyangwa umurongo, urashobora gukenera urugi rwumuryango cyangwa urukuta:
Inzugi z'umuryango:Shyira hejuru cyangwa inyuma yumuryango kugirango ukore ingingo itekanye kuri bande yawe.
Urukuta cyangwa Igorofa:Ingingo zihoraho cyangwa igice gihoraho kumurongo wumugereka, akenshi ukoreshwa mumikino ngororamubiri cyangwa murugo.
3. Imigereka n'umugereka
Amatsinda amwe azana imikufi, ariko niba atariyo, urashobora gukoresha:
Amaboko ya padi:Tanga gufata neza gukurura no gusunika ingendo.
Ibitsike by'amaguru:Wizengurutse akaguru kugirango ukore imyitozo yamaguru nko gusubira inyuma, gushimuta ikibuno, no kwagura ukuguru.
Carabiners cyangwa Clips:Kubitsinda ryemerera guhinduranya imigereka cyangwa guhindura uburebure bwa bande.
4. Ibikoresho bifasha
Kugira ngo imyitozo itekane kandi yorohewe:
Imyitozo ya Mat:Ku myitozo yo hasi nkibiraro bya glute, inkoni, nimbaho.
Gants cyangwa Grips:Mugabanye umunaniro wamaboko kandi wirinde kunyerera mugihe imyitozo isubiramo.
Umupira uhagaze cyangwa intebe:Bihitamo, kubwinyongera butandukanye ninkunga mugihe imyitozo yicaye cyangwa ibeshya.
Twiyemeje gutanga inkunga idasanzwe kandi
serivisi yo mu rwego rwo hejuru igihe cyose ubikeneye!
Ips Inama zumutekano zo kurwanya imyitozo ya bande
1. Kugenzura neza Amatsinda yawe
Buri gihe ugenzure amarira, uduce, nike, cyangwa ahantu hanini mbere yo gukoreshwa. Ndetse ibyangiritse byoroheje birashoborabitera itsinda gufatamu buryo butunguranye.
Suzuma imikono hamwe nu mugereka wo kwambara cyangwa ibice bidakabije. Simbuza bande ako kanya niba ubonye ibyangiritse.
Bika amabandi ahantu hakonje, humye kure yizuba ryinshi kugezairinde kwangirika kw'ibintu. Irinde kubishyira hafi yibintu bikarishye.
2. Kurinda inanga neza
Niba ukoresheje inanga yumuryango, menya neza ko inanga ihagaze kugirango umuryango ufunge kuri wewe, ibyo biremaingingo itekanye.
Gerageza inanga ukurura byoroheje mbere yo gukoraimyitozo yuzuyekwemeza ko bihamye.
Ku nkuta cyangwa ku gisenge, menya neza ko zashyizweho mu buryo bw'umwuga cyangwa zipimwe ku mutwaro uremereye kugirango wirinde impanuka.
3. Tangira ukoresheje Kurwanya bikwiye
Abitangira bagomba gutangiraimirongo yorohejekwiga imiterere ikwiye. Gukoresha imbaraga nyinshi cyane birashobora kugutera guhangayika cyangwa gukomeretsa.
Hitamo itsinda rikwemererackuzuza reps zosehamwe no kugenzurwa; niba udashobora kugumana imiterere, gabanya guhangana.
Buhoro buhoroongera ukurwanyaigihe kinini kugirango utezimbere imbaraga no kwihangana neza.
4. Komeza Ifishi nubuhanga bukwiye
Himura buhoro kandi nkana-bande yo kurwanyatanga impagarara zihoraho, kugenzura rero ni urufunguzo.
Komeza intangiriro yawe isezeranye kandi itagira aho ibogamiye, wirinde kubika cyane cyangwa gusinzira.
Irinde gufunga ingingo; kugoreka gato amavi n'inkokora iyogukora imyitozokubarinda.
Wibande kumurongo wuzuye utagendagenda. Kurekura byihuse birashobora gutera imvune.
5. Kwambara inkweto zikwiye n'imyambaro
Koresha inkunga,inkweto zitanyereraniba ukora imyitozo ihagaze. Imyitozo yinkweto irashoboka ariko igomba gukorwa hejuru itanyerera.
Irinde imyenda idakabijeibyo birashobora guhuzagurika cyangwa gufatwa muri bande.
Uturindantoki cyangwa udupapuroIrashobora gufasha kwirinda kunyerera mugihe cyo hejuru-rep.
Umwanzuro
Gutangiraimyitozo yo kurwanya itsindani byoroshye-gusa imirongo mike yinzego zitandukanye zo guhangana zirahagije.Menya ingendo shingirokandi buhoro buhoro byongera ingorane zo kubaka imbaraga neza, kunoza imiterere, no kubona ibisubizo. Hamwe naimyitozo ihamye, uzasanga imyitozo yumubiri wose ishoboka igihe icyo aricyo cyose, ahantu hose.
Vugana ninzobere zacu
Ihuze ninzobere ya NQ kugirango uganire kubyo ukeneye
hanyuma utangire kumushinga wawe.
Q Ibibazo byerekeranye na bande yo kurwanya
1. Amatsinda yo kurwanya ni ayahe?
Imirongo yo kurwanya ni bande ya elastike ikoreshwa mugutanga imbaraga mugihe cyimyitozo ngororamubiri, ifasha kubaka imbaraga no guhinduka. Ziza muburyo butandukanye, zirimo imirongo ya loop, imirongo ya tube, hamwe nubuvuzi bwo kuvura, kandi ifite amabara yerekana amabara kugirango yerekane urwego rwabo rwo guhangana.
2. Nahitamo nte itsinda ryiza ryo guhangana?
Mugihe utangiye, nibyiza guhitamo bande ifite urumuri rugereranije. Kurugero, icyatsi kibisi (kurwanya urumuri) cyangwa umutuku (urwego ruciriritse) bikwiranye nabatangiye. Mugihe utera imbere, urashobora kongera buhoro buhoro imbaraga zo gukomeza guhangana n'imitsi yawe.
3. Imitwe irwanya irashobora kubaka imitsi?
Nibyo, imirongo irwanya irashobora kubaka neza imitsi. Zitanga impagarara zihoraho mumyitozo ngororamubiri, ifasha gukura imitsi. Mugukomeza kwiyongera mukurwanya nimbaraga zimyitozo ngororamubiri, urashobora kubaka neza no gushimangira imitsi ukoresheje imirongo yo kurwanya.
4. Ni kangahe nkwiye kwitoza hamwe na bande yo kurwanya?
Kubatangiye, birasabwa guhugura inshuro ebyiri cyangwa eshatu muricyumweru, kwemerera byibuze umunsi umwe wikiruhuko hagati yamasomo. Iyi frequence ifasha imitsi gukira no gukura. Mugihe umaze kuba inararibonye, urashobora kongera inshuro inshuro enye kugeza kuri eshanu mucyumweru, ukareba imitsi itandukanye buri munsi.
5. Ni ubuhe buryo bw'imyitozo ngororamubiri yibanze yo kurwanya?
Dore imyitozo mike itangira-kwinjiza imyitozo yawe:
Kwikinisha hamwe na Band: Shyira umugozi urwanya hejuru y'amavi yawe, uhagarare ukoresheje ibirenge-ubugari butandukanye, kandi ukore squats mugihe ukomeza amavi yawe hanze.
Bicep Curls: Hagarara hagati yigitereko, fata imikindo ukoresheje imikindo ureba imbere, hanyuma uzunguze amaboko werekeza ku bitugu, ushiramo biceps yawe.
Kugenda Kuruhande: Shyira umugozi uzengurutse amaguru hejuru yivi yawe cyangwa kumaguru, wikubite gato, hanyuma utere intambwe kuruhande kugirango ukore glute hamwe nabashimusi.
6. Ese imirwi yo kurwanya irakwiriye bose?
Nibyo, imirwi irwanya ibintu byinshi kandi irashobora gukoreshwa nabantu bo murwego rwose rwimyitwarire, harimo abakuru nabafite umuvuduko muke. Zitanga ingaruka nkeya kuburemere busanzwe kandi zirashobora guhinduka kugirango zihuze urwego rwimyitozo nintego zitandukanye.
Igihe cyo kohereza: Nzeri-19-2025