Tababare Celeb Don Saladino Wadarta Jirka Iska caabinta Kooxda Tababarka

Qanacsan

• Tababbarka Wareegga Bandhigga Jidhka ee Jidhka
• Squat Banded
• Hal lugood oo Banded RDL
• Safka Lahayd ee Laab-Laabay
• Garabka Garabka Half-Jilibka leh
• Eeyga Shimbiraha Banded
• Dib u eegis loogu talagalay

Ah, kooxda iska caabinta is -hoosaysiinta. Markaad ka fikirto, run ahaantii waa wax la yaab leh sida gabal yar oo caag ah uu ugu dari karo karti aad u badan, noocyo kala duwan, iyo, si fiican, iska caabinta tababarka.

Tababbarka kooxda iska caabinta guriga ee ka socota tababaraha caanka ah Don Saladino-aasaasaha naadiyada jimicsiga Drive495 iyo saaxir ka dambeeya jadwalka jirdhiska ee Blake Lively-waa tusaalaha ugu fiican ee taas. Waxa uu adeegsadaa koox iska caabin ah oo loop-ballaaran si uu ugu daro caabbinta jimicsiga miisaanka jidhka ee aasaasiga ah (shimbir-ey, squats hawo) iyo in lagu beddelo miisaanka bilaashka ah ee dadka kale (RDLs, safafka la leexiyay).

ICYDK, guutooyin iska caabin ah oo loop (oo sidoo kale loo yaqaan 'super bands' 'ama' power bands ') ayaa ah hal nooc oo ah koox iska caabin ah oo halkaas ka jirta. Waxay badiyaa dhererkoodu yahay 40 inji waxayna sameystaan ​​loop xiran oo weyn. Ma u baahan tahay tababarkan? Ma u baahan tahay koox iska caabin ah?

• SKLZ Light Pro Resistance Band (Iibso, $20, dickssportinggoods.com)
• Kooxda Xoogga Iftiinka ee TRX (Iibso, $30, dickssportinggoods.com)
• ETHOS Dhexdhexaad Super Band (Iibso, $30, dickssportinggoods.com)

Marka aad haysato koox iska caabin ah oo aad diyaar u tahay inaad tagto, ka soo bax wareeggan fudud, shanta dhaqaaq ee Saladino. Haddii aad jeceshahay qaabkiisa, fiiri barnaamijka tababarka miisaanka jirka ee 4-toddobaad ah oo uu hadda ku bixinayo lacag la'aan.

Tababbarka Wareegga Bandhigga Jidhka ee Jidhka

Sida ay u shaqeyso:Samee mid kasta oo ka mid ah dhaqdhaqaaqyada hoose ee tirada la tilmaamay ee reps. Ku celi wareegga 2-3 jeer wadarta guud.

Waxaad u baahan doontaa:koox iska caabin ah oo ballaadhan

Squat Banded

A. Laabi hal dhinac oo ka mid ah xajinta iska caabbinta labada cagood hoostooda oo kala fogee garab-ballaadhkeeda oo midkoodna dhinaca kale ku qabo gacmaha garbaha ama siddo qoorta.

B. Ku hay cagaha lagu beeray kooxda iska caabbinta, dib ugu fadhiiso gariir.

C. Ku cadaadi kooxda iska caabinta si aad u istaagto oo aad ugu laabato si aad u bilowdo.

Samee 10 reps.

Hal lugood oo Banded RDL

A. Labada gacmood ku hay kooxda wax iska caabinta. Isku laabo labada dhinac ee kooxda iska caabinta ee lugta midig hoosteeda si aad ugu istaagto bartamaha kooxda. Istaag dheer, gacmahana ku fidsan miskaha hortooda, guutada iska caabintana waa la baraa.

B. Hinge horay ugu qaad miskaha oo lugta bidix dib u laabo si aad hoos ugu dhigto RDL. Fiiri meel dhulka ku taal oo dhawr cagood ka horraysa cagta midig si aad u caawiso dheelitirnaanta.

C. Kor u qaad jirkaaga iyo lugta bidix ee hoose si aad u taabato sagxadda si aad ugu laabato si aad u bilowdo, adigoo tuujinaya dhaldhalaalka midig.

Samee 10 ku celis dhinac kasta.

Safka Lahayd ee Laab-Laabay

A. Labada gacmood ku hay kooxda wax iska caabinta. U kala leexi labada dhinac ee kooxda wax iska caabinta labada cagood hoostooda si aad ugu istaagtid bartamaha kooxda, cagaha u kala ballaadh sinta. Horey ugu leexi miskaha si jirku uu yahay xagal 45-degree ah oo gacmahana waa la fidiyay iyagoo gaaraya cagaha.

B. Jidhkaaga oo xasillan, gacanta midig kor ugu qaad feeraha, xusulkana ku dheji.

C. Hoos u dhig gacanta midig adigoo xakameynaya. Ku celi dhinaca ka soo horjeeda Sii wad beddelka inta isku xidhka oo dhan

Samee wadarta guud ee 20 reps (10 reps dhinac kasta).

Garabka Garabka Half-Jilibka leh

A. Loop kooxda iska caabinta ku wareegsan cagta midig. Ku soo celi lugta midig gadaal jilib-barkeed, adigoo ku dhejinaya lugta midig. Laabi xusulka midig si aad u qabsato cidhifka kale ee kooxda iska caabinta booska hore. Ku dhufo gacanta bidix xagal dhinaca dhulka si aad u caawiso in xudunta udub-dhexaad u noqoto.

B. Dusha sare ku cadaadi xadhiga, dhegta oo labajibbaaran.

C. Hoos u dhig gacanta midig adiga oo koontaroolku ku celinayo booska hayaanka hore, gacanta bidixna ku sii fide.

Samee 10 ku celis dhinac kasta.

Eeyga Shimbiraha Banded

A. Ka bilow booska miiska sare ee gacmaha iyo jilbaha. Ku wareeji xarkaha iska caabinta agagaarka bartamaha cagta bidix, oo ku qabo cirifka kale gacanta midig.

B. Ku-ilaalinta xudunta, u fidi lugta bidix si toos ah dhabarka sinta oo u fidi gacanta midig hore, labajibbaaran dhegta.

C. Xakamaynta, jiid gacanta midig iyo lugta bidix jidhka hoostiisa adiga oo aan taaban dhulka.

Samee 10 ku celis dhinac kasta.

Dib u eegis loogu talagalay