The Resistance Band Back Workout Kuna iya Yi Koyaushe, ko'ina

Wadatacce

• Tsawon Minti 15 Band Baya Aiki
• Ƙungiyar Resistance Pull-Apart
• Ƙungiyar Resistance Bent-Over Rows
• Resistance Band Face Pull
• Resistance Band Deadlift
• Resistance Band Barka da Safiya
• Bita don

Idan aka kwatanta da matattu masu nauyi ko masu tuƙi, layuka masu lanƙwasa suna bayyana a matsayin motsa jiki madaidaiciya wanda ke ƙarfafa bayanku sosai - ba tare da babban haɗarin rauni ba. Ba lallai ne ku damu da kiyaye fom ɗin ku cikakke ba** da * samar da mafi yawan iko ta ƙafafun ku, kamar yadda zaku guji ciwon baya yayin mutuwa. Kuma ba za ku yi haɗarin wuce gona da iri kan kashin ku ba yayin ɗora babban barbell a sama, kamar yadda za ku iya tare da maƙarƙashiya. Sauti kamar nasara, dama?

Ƙiyayya don karya shi, amma har ma da mafi yawan motsi na farko na iya yin wasu manyan lalacewa. Lokacin da wasu motsa jiki na baya, kamar layuka masu lanƙwasawa da jujjuyawar juyi, ana yin su da dumbbells, kettlebells, ko barbell, zaku iya fara ɗaukar nauyi-maimakon ragewa da ɗaga shi cikin jinkiri, motsi mai sarrafawa-kamar yadda tsokar ku ke gajiya , in ji Dannah Eve Bollig, ƙwararren mai ba da horo kuma mahaliccin Hanyar DE. "Lokacin da kuka yi nauyi a kusa da ku, hakan na iya yin rauni sosai kuma yana iya ja ko yaga tsoka," in ji ta. "Duk lokacin da kuke yin motsa jiki mai nauyi, dole ne ku yi taka-tsan-tsan… kuma gwargwadon nauyin da aka yi amfani da shi, zai fi haɗarin rauni."

Wannan ba yana nufin ya kamata ku tsallake ƙarfin horar da tsokoki na baya ba. Ana amfani da wannan rukunin tsoka lokacin yin ayyukan yau da kullun (kamar motsi kayan daki da lanƙwasa ƙasa don ɗaukar kwandon wanki), yana tallafawa kashin bayan ku, kuma yana taimaka muku ku kasance da kyakkyawan matsayi, in ji Bollig. Bugu da ƙari, kafa tsoffin tsokoki na baya na iya taimakawa hana raɗaɗi da raɗaɗin da zai iya faruwa yayin juyawa da lanƙwasawa yayin ayyukan yau da kullun, in ji ta.

Don haka ta yaya za ku ba da baya aikin gyaran tsoka da yake buƙata ba tare da hadarin rauni? Musanya ma'aunin ku na kyauta don juriya. Bollig ya ce: "Tare da rukunin juriya, kuna da cikakken iko na duka mai da hankali (turawa) da motsi mai jan hankali," in ji Bollig. "Dumbbell, barbell, kettlebell, ko kowane injin motsa jiki tare da ma'aunin nauyi yana tsayawa akai a cikin duk motsi, yayin da ƙungiyar juriya ke ƙaruwa cikin tashin hankali kuma yana raguwa cikin tashin hankali a duk lokacin motsi….

Wannan tashin hankali mai canzawa yayin juriya na motsa jiki na baya kuma yana ba ku damar motsa tsokar ku daban fiye da nauyin kyauta. Misali, idan kuna yin layi mai lanƙwasawa tare da dumbbell, tsokokin ku galibi za a ƙalubalance su yayin babban ɓangaren motsi-lokacin da kuke tuƙa nauyi zuwa saman kuma tsokar ta ragu.Lokacin da kuka yi amfani da ƙungiyar juriya, duk da haka, tsokokin ku dole ne su matsa ta hanyar juriya yayin sashin mai da hankali * kuma * yaƙi da jan ƙungiya yayin ɓangaren mahimmin motsi - lokacin da kuke rage hannayenku baya. zuwa ga ɓangarorin ku kuma tsokar tana ƙaruwa, in ji Bollig. Ba wai kawai tsokarku za ta ciyar da karin lokaci a cikin tashin hankali ba, wanda ke haifar da raunin tsoka (kuma, don haka, girma!), Amma tsayayyar juriya na ƙungiyar ma za ta ƙalubalanci tsokokin ku, in ji ta. Ta hanyar horar da waɗannan tsokoki, za ku shirya manyan tsoffin tsoffin ku a shirye don yin mafi kyawun su yayin aiwatar da ƙarin buƙatu daga baya, Tara Laferrara, ƙwararren mai ba da horo kuma wanda ya kafa hanyar TL, a bayyane ya faɗa. Siffar

Wani babban abin birgewa na yin wasan motsa jiki na baya: Ba lallai ne ku musanya manyan faranti masu nauyi ko sake tara ma'aunin nauyi ba kamar yadda zaku yi lokacin motsa jiki tare da ƙwanƙwasa ko saitin dumbbells. Lokacin da kuke buƙatar haɓaka tashin hankali ko sauƙaƙe motsi, duk abin da za ku yi shine ɗaukar wani ƙaramin rukunin daban ko daidaita matsayin riko a kan ƙungiyar da kuka riga kuka yi amfani da ita, in ji Bollig. Bugu da ƙari, suna ɗaukar kaya cikin sauƙi - don haka za ku iya haɗa su a kan tafiya, yayin tafiya, ko a cikin ƙaramin filin zama, ba kamar ma'aunin nauyi ba. (Mai alaƙa: Fa'idodin Ƙungiyoyin Resistance Za su sa ku sake tunani ko kuna buƙatar ma'aunin nauyi)

Kuna shirye don gwada wasu darussan ƙungiyar juriya don baya da kanku? Gwada ƙarfin juriya na Bollig baya motsa jiki, wanda ke amfani da babban juriya mai ƙarfi don ba da tsokar ku da ke "zafi sosai".

Tsawon Minti 15 Band Baya Aiki

Yadda yake aiki: Yi kowane motsi na daƙiƙa 30, sannan ku huta na daƙiƙa 15 kafin matsawa kan motsi na gaba. Maimaita da'ira sau 3, tare da hutawa na minti 1 tsakanin zagaye.

Za ku buƙaci: babban ƙungiyar juriya mai ƙarfi (Saya shi, $ 30, amazon.com)

Ƙungiyar Resistance Pull-Apart

Neman gyara waɗancan kafadu da aka dawo da su? Wannan motsa jiki na ƙungiyar juriya don baya yana ƙarfafa tsokoki a bayanku na sama, gami da deltoids, rhomboids, da tarkuna, kuma zai iya taimakawa inganta yanayin zama, in ji Bollig.

A. Tsaya tare da ƙafafuwar faɗin kafada. Riƙe ƙungiyar juriya a kowane ƙarshen kuma riƙe shi a gaban kirji, riƙe madaidaitan hannayensu da tafukan hannu suna fuskantar bene.

B. Matsar da ruwan kafada tare kuma ja da bandeji kamar yadda zai yiwu, rike hannaye daidai gwargwado, tsayin ƙirji, da baya a kwance. Tabbata ku sassauta tarkuna don sauke kafadu daga kunnuwa.

C. Rike don ƙidaya na daƙiƙa biyu kuma a hankali a saki band ɗin baya don farawa.

Maimaita don 30 seconds. Huta na daƙiƙa 15.

Ƙungiyar Resistance Bent-Over Rows

Kamar yadda ake cirewa, wannan motsa jiki na juriya na baya yana aiki da rhomboids da tarkuna, amma kuma yana ƙarfafa lats, wanda zai ƙara goge yanayin ku kuma zai iya taimakawa wajen rage wuyan wuyansa da kafada.

A. Tsaya tare da faɗin ƙafafu-ƙafa baya. Tsare madaurin juriya mai tsayi a ƙarƙashin ƙafafu biyu don haka akwai madauki mai mannewa a kowane ƙarshen. Riƙe kowane madauki tare da tafukan hannu suna fuskantar ciki.

B. Tare da kirji sama da baya, lanƙwasa a kugu da ƙananan jikin sama zuwa matsayi mai kyau, kusan digiri 45 gaba.

C. Ja kowane madauki na ƙungiya sama zuwa haƙarƙarin haƙora kuma matsi wuyan kafada tare, kamar ƙoƙarin riƙe fensir tsakanin su.

D. Riƙe ƙidaya na daƙiƙa biyu kuma a hankali saki ƙungiyar don komawa don farawa.

Maimaita don 30 seconds. Huta na daƙiƙa 15.

Resistance Band Face Pull

A lokacin wannan ɓangaren juriya na motsa jiki na baya, za ku buƙaci wani abu mai ƙarfi don naɗa band ɗin a kusa da shi, kamar katako mai goyan baya a cikin gidanku, ƙafafu na shimfiɗar ku, doguwar matakala ta tsaye, ko sandar ƙarfe. Amma fa'idodin motsa jiki ya cancanci wahala: Za ku ƙarfafa raunin ku na baya da rhomboids tare da kowane wakili, in ji Bollig.

A. Gyara madaidaicin madaurin juriya a kusa da amintaccen abu a tsayin kugu. Tsaya stepsan matakai kaɗan da baya daga abin da ƙafafunsu ke da faɗin kafada, suna fuskantar abin da aka makala makabar. Rike bandeji a gaban kugu tare da hannaye 3 zuwa 4 inci nisa da dabino suna fuskantar ƙasa.

B. Theauke ƙungiya sama zuwa fuska da matsi wuyan kafadarka tare, ajiye gwiwar hannu sama da baya. Yi ƙoƙarin kiyaye tarkon da annashuwa don haka kafadu kada su ɗaga sama zuwa kunnuwa.

C. Riƙe ƙidaya na daƙiƙa biyu kuma a hankali a saki band ɗin don komawa don farawa. Idan yana da sauƙi, ɗauki wani mataki baya daga abin.

Maimaita don 30 seconds. Huta na daƙiƙa 15.

Resistance Band Deadlift

Wataƙila kun san matattu a matsayin motsa jiki mai kisa da motsa jiki, amma kuma suna iya yin wani aiki mai mahimmanci akan spinae ɗin ku - zurfin tsokoki na baya waɗanda ke gudana bangarorin biyu na kashin baya, in ji Bollig. Kawai tabbatar da kiyaye baya daga zagaye yayin da kuke yin ƙungiyar gwagwarmaya ta baya don samun fa'ida mafi yawa, in ji ta.

A. Tsaya tare da ƙafafunku fiye da faɗin kafada a baya, gwiwoyi sun ɗan lanƙwasa. Tsare gefe ɗaya na maɗaurin juriya mai tsayi a ƙarƙashin ƙafafu. Hinge a kwatangwalo don lanƙwasa gangar jiki gaba, turawa baya. Riƙe ɗaya ko duka sassan band tsakanin ƙafa (ɗayan ya fi sauƙi, biyu ya fi wuya), tare da miƙa hannayensu da tafin hannu suna fuskantar jiki.

B. Tsayawa baya lebur, tsayin ƙirji, da ƙwanƙwasa ana turawa baya, matse glutes tare kuma ja band ɗin sama har sai ya tsaya cikakke.

C. Sannu a hankali saki band don komawa don farawa.

Maimaita don 30 seconds. Huta na daƙiƙa 15.

Resistance Band Barka da Safiya

Idan kuna neman motsi wanda ke ƙarfafa fiye da baya kawai, kuna buƙatar gwada safiya mai kyau. Ayyukan motsa jiki na baya yana ƙarfafa sarkarku ta baya, wacce tsoffin maraƙi, hamstrings, glutes, kashin baya, da lats suka yi, in ji Bollig.

A. Tsaya tare da ƙafafuwar faɗin kafada. Amintar da gefe ɗaya na madaurin juriya mai tsayi a ƙarƙashin ƙafafu da ɗayan ƙarshen a bayan kafadu. Rike bandeji a waje da kafadu, dabino suna fuskantar jiki.

B. Tsayawa a baya, madaidaicin kirji, da ɗan ƙaramin ƙarfi a gwiwoyi, ɗora kan kwatangwalo don lanƙwasa gangar jikin gaba har sai kun ji shimfiɗa a cikin hamstrings.

C. Shiga ƙasan baya, maɗaukaki a hips, kuma a hankali kawo juzu'i zuwa tsaye.

Maimaita don 30 seconds. Huta na daƙiƙa 15.

Bita don