Kuj bandyog qhov zoo, siv ntau, nqa tau yooj yim, pheej yig, tsis txwv ntawm qhov chaw.Nws tuaj yeem hais tias nws tsis yog lub cim tseem ceeb ntawm kev cob qhia lub zog, tab sis nws yuav tsum yog lub luag haujlwm tseem ceeb txhawb nqa.Feem ntau cov cuab yeej kev cob qhia tsis kam, lub zog feem ntau yog tsau, cov kev taw qhia kuj yog ntsug.Resistance bands yog variable elasticity, quab yuam thiab quab yuam kev taw qhia.Tsis hais ntau npaum li cas, ncaj qha mus rau lub ntsiab lus, saib qhov kev tiv thaiv band dab tsi yog qhov tseem ceeb.
1. Self-elasticity raws li ib tug load
Thaum nws yog thawj lub nra, cov leeg nqaij muaj zog sib txawv thoob plaws hauv qhov ntau ntawm cov lus tsa suab (ROM), nyob ntawm qhov sib koom ua haujlwm / kaum.Kev sib raug zoo ntawm qhov ntev yog curvilinear, uas txhais tau hais tias qhov deb ntawm cov hlua rub, qhov ntau dua qhov kev tiv thaiv.Qhov kev tiv thaiv yog qhov loj tshaj thaum cov leeg sab saum toj tau cog lus.
Piv txwv li: kev tiv thaiv band loaded push-ups, tiv thaiv band push-ups, tiv thaiv band nyuaj rub, tiv thaiv band overhead squats, tsis kam band rowing, kuj band ob-headed curls, kuj band peb-headed presses.
Siv: kuj band ntxiv rau cov phaj nyuaj, 33kuj bandtxav los tsim "tsis muaj qhov chaw tuag" lub xub pwg nyom
2. kev siv ntawm elastic load txo / kev pab
Resistance bandsyog tsim los pab cov neeg ncaws pob ua qee yam kev txav lossis ROMs uas tsis tuaj yeem ua nrog lub cev hnyav.
Piv txwv li, yog tias ib leeg-ceg squat tsis tuaj yeem ua tau, cov hlua tiv thaiv tuaj yeem rub tau.Piv txwv li, rowing mob nraub qaum, koj tuaj yeem khi cov hlua tiv thaiv nyob ib ncig ntawm lub duav, qhov kev tiv thaiv band tuaj yeem txo qhov siab ntawm nraub qaum.
3. kev thauj khoom thaum ua kev cob qhia lub zog
Feem ntau siv rau barbell thiab dumbbell loj zog kev kawm.Thaum qhov qis kawg isometric contraction, qhov tsis kam yog me me, yooj yim los kov yeej lub nplaum nplaum, raws li qhov kev ua haujlwm amplitude nce, lub load nce, sab saum toj isometric contraction tuaj yeem ncav cuag lub zog siab tshaj plaws.
Piv txwv li: tsis kam band barbell nyuaj rub, tsis kam band barbell raug tshem tawm xovxwm.
Daim ntawv: Resistance Band kettlebell goblet squat
4. thaum ua lub zog rau kev txo qis
Raws li peb, thaum thauj khoom, lub elasticity poob qis.Thiab thaum txo cov load, lub elasticity nce.Tib yam yog los pab txoj kev txav mus los kov yeej qhov nplaum nplaum thiab ua lub luag haujlwm tiv thaiv.
5. sib koom tso tawm / traction / pab stretching
Elastic nro pab cais lub taub hau sib koom ua ke fossa, yog li ua kom tiav ROM lossis hla qhov chaw mob tshwj xeeb.Nws tuaj yeem txhim kho kev sib koom ua ke, txo cov leeg adhesions, thiab txo cov paj hlwb.
Piv txwv li: lub duav tso tawm, traction ntawm lub xub pwg nyom / lumbar qaum, pab stretching ntawm lub quadriceps
Siv: 8 lub duav loosening txav (txhim kho kev txav mus los)
6. kev tiv thaiv kev sib hloov / lateral flexion kev cob qhia
Tsis tsuas yog koj tuaj yeem tiv thaiv kev sib hloov, tab sis kuj lub cev lateral flexion, flexion thiab extension.
Siv:kuj bandCov kab mob tuag taus (cov tub ntxhais ruaj khov thiab ua kom muaj zog), 20+ kev tiv thaiv band kev cob qhia txav, tiv thaiv kev sib hloov, kev tiv thaiv sab nraud, tiv thaiv flexion
7.Ua raws li qhov tsis ruaj khov interface
Ntau qhov kev cuam tshuam tsis ruaj khov dua li kev ncua kev ncua, ntxiv rau kev tiv thaiv pem hauv ntej thiab rov qab tsis ruaj khov ntawm kev ncua, tab sis kuj yuav tsum tau ua nrog lub elasticity ntawm nce thiab nqis tsis ruaj khov.
A kuj bandkev cob qhia core cheeb tsam (nrog iliopsoas leeg)
8.overdrive kev cob qhia (ua ntej ntxiv nyuaj)
Pre-ntxiv txoj kev nyuaj piv txwv li, kev tiv thaiv band loaded squat dhia, lub sij hawm ntawm squatting mus tso tawm lub resistance band, vim hais tias pem hauv ntej ntawm cov leeg nqaij recruitment, nce qhov siab ntawm dhia tom qab tso tawm.
Txo txoj kev nyuaj piv txwv li, kev tiv thaiv band decompression loaded jumps, resistance band decompression loaded push-ups.
Qhov kev tawm dag zog kawg ntawm pab pawg Fabkis txoj kev sib txawv yog txoj kev no.
9. Kev cob qhia kom raug
"Reactive neuromuscular kev cob qhia" (RNT) yog ib qho kev tawm dag zog siv los txhawb cov lus teb lossis kev xav, ua rau nws yooj yim thiab ruaj khov.Thiab txoj hauv kev yog exaggerate qhov kev ua yuam kev qub los ntawm kev siv qhov kev tawm tsam, kom lub cev kev nkag siab kom meej meej paub qhov kev ua yuam kev.Nyob rau hauv lub cev kom sib npaug thiab tig cov lus teb yog, tshem tawm qhov tsis ncaj ncees lawm kev txav mus los, txoj hauv kev no tseem hu ua "rov qab puas siab puas ntsws".
10. tsis kam txav
Ua taukuj bandloaded rau pem hauv ntej khiav, tuaj yeem swb, kuj tuaj yeem ua rau dhia mus rau pem hauv ntej, dhia thiab lwm yam.
Post lub sij hawm: Dec-30-2022