Mini bandbizwi kandi nka bande yo kurwanya cyangwa imirongo ya loop.Kubera byinshi kandi byoroshye, byahindutse igikoresho cyimyitozo ikunzwe.Aya matsinda ni mato, ariko arakomeye.Mini bande irashobora gukoreshwa muburyo butandukanye bwimyitozo yibanda kumatsinda atandukanye.Inzego zabo zitandukanye zo guhangana nazo zituma zikwiranye ninzego zose zubuzima.
Muri iyi ngingo, tuzareba uburyo bwo gukoreshamini bandgukora imyitozo no kubona byinshi mumyitozo yawe.Reka dutangire twumve ibyiza byo gukoresha mini band.
1. Kongera imbaraga z'imitsi no kwihangana.Mini band itanga imbaraga, ifasha kuzamura imbaraga zimitsi no kwihangana.Ibi nabyo birashobora gufasha gukumira imvune no guhindura imikorere.
2. Ongera guhinduka.Mini bande irashobora gukoreshwa mugukora imyitozo yo kurambura, ishobora gufasha kunoza imiterere no kugenda.
3. Biroroshye gukoresha.Uwitekamini bandni ntoya kandi yoroshye, kandi irashobora gukoreshwa ahantu hose.Nibikoresho byiza rero byo gukora imyitozo yo murugo cyangwa ingendo.
4. Kwibanda kumatsinda menshi yimitsi.Mini band irashobora gukoreshwa muguhitamo imitsi itandukanye, harimo ikibuno, glute, amaguru, ibitugu namaboko.
Noneho reka dushakishe uburyo wakoresha mini band mu myitozo.
1. Imyitozo yo gushyushya
Mbere yo gutangira imyitozo iyo ari yo yose, ni ngombwa gushyuha kugirango wirinde gukomeretsa no kunoza imikorere.Urashobora gukoresha mini band kugirango ususurutse.Shyira hejuru y'amavi yawe kandi ukore imyitozo nk'intambwe zo ku ruhande, intambwe zisubira inyuma, gutera imbere n'amavi maremare.Iyi myitozo izakora glute, ikibuno n'amaguru kandi ubategure imyitozo.
Ikiraro cya Glute
Ikiraro cya glute nimwe mumyitozo myiza yo kwibasira glute na hamstrings.Kugirango ukore uyu mwitozo, kuryama inyuma yawe amavi yunamye kandi ibirenge byawe hip-ubugari.Shyira amini bandhejuru y'amavi yawe hanyuma uzamure ikibuno hasi, ukanda glute yawe hejuru.Hisha ikibuno cyawe hanyuma usubiremo amaseti atatu ya 10-12 reps imwe.
3. Ibice byimbitse
Kwikinisha kwimbitse ni imyitozo ikomatanya yibasiye quad, glute na hamstrings.Kurima guswera cyane, koresha amini band.Shira umurongo hejuru y'amavi yawe hamwe n'ibirenge byawe bitandukanijwe.Hasi umubiri wawe nkaho wicaye ku ntebe.Zamura igituza, b ugumisha amavi yawe hamwe n'amano.Garuka kumwanya uhagaze hamwe nigitutu cyitsinda.Subiramo ibice bitatu bya 10-12 reps imwe.
Igihe cyo kohereza: Apr-20-2023