Ukuqeqeshwa kwamandla okuphezulu okungu-10 ngezikhulisi eziyizigaxa zomzimba wonke

Uma ufuna ukuqala ukwenza izivivinyo zasekhaya zethoni yemisipha, ukuqeda izindawo ezinenkinga, ukushisa amanoni nokwandisa amandla, kungenye indlela enhle kuma-dumbbells azoba yiwo ukuqeqeshwa kwamandla nge-expander esifubeni. Sikunikeza ukukhethwa okuhle kwamavidiyo nge-expander expander yokuzijwayeza ekhaya.

Imininingwane ejwayelekile mayelana nezikhulisi

I-expander expander iyishubhu ende yenjoloba enezibambo emaphethelweni. Lapho udlala nomthwalo omkhulu wamandla owenziwe ukumelana nenjoloba. Isandiso ngu amazinga amaningana okumelana kuye ngobulukhuni benjoloba, kulokhu singakhetha umthwalo ofanele. Uma uhlela ukuziqeqesha nge-expander isikhathi eside, ungathenga ama-expanders amazinga amaningana okuqina kwamaqembu emisipha ehlukene.

Yonke i-expander expander

Ziyini izinzuzo zokuqeqeshwa ngama-expanders tubular:

• Ngenxa ye-expander, kungenzeka ukuqhuba ukuqeqeshwa kwamandla esezingeni eliphakeme ngaphandle kwemishini esindayo nenamandla
• I-Expander inika umthwalo emisipheni kuyo yonke indawo yokunyakaza
• Lolu uhlobo lwemishini ephephe kakhulu kunama-dumbbells nenduku
• I-expander ihlangene, kungenzeka ukuhamba nawe kunoma yiluphi uhambo
• Le yimishini yezemidlalo eshibhile
• Uzosebenza ngempumelelo ekuqiniseni amagxolo nokulinganisela kwentuthuko

I-Tubular expander ilula futhi isebenza kahle ukuqeqesha izingxenye zomzimba ezinjenge izingalo, amahlombe, umhlane, isifuba, imilenze nezinqe. Ukuze imisipha yesisu ikhulise ilusizo ngezinga elincane, kepha izivivinyo zingenziwa ngaphandle kwemishini eyengeziwe. Nge-expander uzokwenza izivivinyo zakudala ezihlangane nawe ekuqeqesheni ngama-dumbbells.

Ukuqeqeshwa kwevidiyo nabaningi be-tubular kunikela ngokuzivocavoca umzimba kwekhwalithi ephezulu kuzo zonke izindawo eziyinkinga. Ngeke kube khona ukuvivinya umzimba okukhandlayo, kepha ukuthambisa nokuqinisa imisipha uzosebenza kahle ngangokunokwenzeka. Amavidiyo amane okuqala phezulu ethu angaphansi kwesiteshi seGymRa, esidume ngokuvivinya umzimba okuhlukahlukene.

Ukuqeqeshwa kwevidiyo eyi-10 ngama-tubular expanders

1.Christine Khuri: Ukuzivocavoca Ibhendi Yomzimba Ogcwele (imizuzu engama-30)

Ukuqeqeshwa kwamandla okukhulu komzimba wonke okulungiselelwe wena uChristine Khuri. Konke ukuqeqeshwa kwenziwa kusesimweni sokuma. Ukunakwa okwanele akukhokhelwa imisipha yezingalo kuphela, isifuba kanye nomhlane kuphela (okuyinto ngokwesiko esebenza kahle ngesikhathi sokuzivocavoca nge-expander), kepha futhi nemisipha yemilenze nezinqe: uzokwenza ama-squats, amaphaphu, ukuthunjwa kwemilenze i-tubular expander. Umqeqeshi uthembisa ukushisa ama-calories angu-230-290 ngemizuzu engama-30.

2. U-Ashley: Wabasaqalayo Ingqikithi Yomzimba Wokuzivocavoca Umzimba (imizuzu engu-25)

Kepha uma usaqala ukuqeqesha ekhaya, zama le vidiyo nge-expander expander imizuzu engama-25. Uzothola inani elincane lokuphindaphinda kokuzivocavoca ngakunye, ukuhlukana phakathi kwamasethi nokulingana okufanayo nokucindezeleka okufanele umzimba wonke. Uhlelo lukuvumela ukuthi ushise inani elincane lama-calories (kcal 129-183), kepha imisipha izosebenza kahle kakhulu.

3.UChristie: Ukuzivocavoca Okugcwele Komzimba Wokuqina Komzimba Slim Down (imizuzu engama-30)

Kulolu hlelo ubunzima obuningi buthola umzimba ongaphezulu, hhayi imisipha yezingalo, amahlombe, isifuba kanye nomhlane kuphela, kepha imisipha yesisu eqondile nesehla. Ingxenye yokuzivocavoca iphansi. Amakilasi uhhafu wehora ungashisa amakhalori 205-267.

Impendulo ngalo msebenzi ovela kumbhalisi wethu uYulia:

Zama le vidiyo esebenzayo, i-tube expander:

4. I-Courtney: I-Beginner Resistance Band Workout (imizuzu engu-38)

Lokhu kuzivocavoca nge-tubular expander kufaka phakathi izivivinyo eziyi-10 zemisipha yezingalo, amahlombe, isisu, umhlane, isifuba, izinqe namathanga. Uhlelo lilinganisiwe, uzokwazi ukushisa ama-calories angu-240-299 ngasikhathi sinye. Uma ufuna ukushintsha ukuqina kokuzivocavoca, mane ulungise isikhathi sokuphumula phakathi kokuzivocavoca (imizuzwana yokuqala engama-45-60, imizuzwana emaphakathi engama-30-45 idlule imizuzwana engu-0-30).

5.HASfit: Ukuzivocavoca Okugcwele Komzimba Wokuqina Komzimba (imizuzu engama-30)

Mhlawumbe ukuqeqeshwa kwamandla okuhlukahluka kakhulu komzimba wonke namaqembu emisipha ngamunye kunikeza isiteshi se-youtube HASfit. Futhi okunye kokuzivocavoca okuphumelela kakhulu futhi okuseqophelweni eliphezulu nge-expander ungakuthola kulesi siteshi. Kulolu hlelo uzothola izivivinyo ezi-14 zawo wonke amaqembu emisipha yezingxenye ezingaphezulu nezingezansi zomzimba. Uma ufuna uhlelo lwedeskithophu nge-expander, uhlelo HASfit yilokho okudingayo.

6.Ukuphakamisa: I-Best Band Workout (imizuzu eyi-13)

I-Channel Tone It Up inikezela ngoqeqesho olufushane ne-expander, enikeza inhlanganisela yokuzivocavoca isebenza ngamaqembu emisipha amaningi ngasikhathi sinye. Isibonelo, uzobopha futhi uphakamise izingalo ohlangothini ukuze usebenzise ingxenye ephezulu nengaphezulu. Lolu hlelo lulula futhi lufushane kakhulu, ngeke uqaphele ukuthi izondiza kanjani imizuzu eyi-10 nomqeqeshi othandekayo uKatrin. Iphelele njengomthwalo owengeziwe.

7.I-BodyFit Ngu-Amy: I-Resistance Band Workout (imizuzu engu-25)

U-Amy, umbhali wesiteshi i-BodyFit unikeza ukuqeqeshwa ngama-expanders we-tubular, afaka ukuzivocavoca okulula kwe-cardio. Uhlelo lolu lubheke emzimbeni ophansi, noma kungashiwo ukuthi u-Amy usebenzisa i-expander 100% njengoba kuhlosiwe. Kokuzivocavoca okuningi uyisebenzisa endaweni esongiwe (njengamathawula), eyehlisa umthwalo wemisipha. Ikilasi lilungele abaqalayo.

8.UJessica Smith: Ingqikithi Yokuzivocavoca Yomzimba Womzimba Wawo Wonke Amazinga (imizuzu engama-20)

Kepha uJessica Smith unikeza iseshini yokuqeqeshwa ngokwendabuko, lapho uzohlanganisa kakhulu izivivinyo nokuxhuma kwesifuba somzimba ongaphezulu nophansi. Isibonelo, uzokwenza amaphuphu futhi ngasikhathi sinye wenze umshini wokucindezela ibhentshi emahlombe. Noma ukwelula i-expander eduze kwesifuba bese ngasikhathi sinye udonsela amadolo akho esifubeni sakho. Lolu hlelo lubalungele nabaqalayo, kepha umthwalo ikakhulu unqunywa yizinga lokuqina kwe-expander.

9.UJessica Smith: Ingqikithi Yokuzivocavoca Yomzimba Wokuqopha umzimba (imizuzu engama-30)

Okunye ukuzilolonga okuvela kuJessica Smith lapho anikezela khona ukusebenza ezindaweni ezinenkinga nge-tubular expander. Ngalesi sikhathi isifundo sithatha imizuzu engama-30 futhi sifaka ukuzivocavoca umzimba okungajwayelekile. Isibonelo, uzokwenza isandla phezulu kuma-biceps ngasikhathi sinye uthathe umlenze uye eceleni. Ingxenye yokuzivocavoca yenzeka kuMat.

10. I-Popsugar: I-Resistance Band Workout (imizuzu engu-2×10)

Isiteshi se-YouTube iPopsugar sinamavidiyo ama-2 amafushane avela ku-expander expander. Uhlelo lokuqala olwenzelwe umqeqeshi odumile uLacey Stone, lufaka izivivinyo eziyishumi ezinomthwalo ofanayo engxenyeni engezansi nangaphezulu yomzimba. Ukuzivocavoca kwesibili kwakhiwa ngumqeqeshi uMike Alexander. Kubandakanya ukuzivocavoca okungu-10 okune-expander ikakhulukazi komlingiswa oxubekile, okubandakanya amaqembu emisipha eminingana.

Uma ufuna ukusebenza ezindaweni ezinenkinga ekhaya, buka eyethu amaqoqo wokuzivocavoca umzimba:

• Ukuzivocavoca okuphezulu okungama-50 kwezinqe ekhaya
• Ukuzivocavoca okuphezulu okungu-50 kwemilenze ekhaya
• Ukuzivocavoca okuphezulu okungama-30 kusuka ebuhlungwini obuphansi emuva

Ukukhula kwethoni nemisipha, i-inventory, ukuqeqeshwa kwesisindo