Tef na roba: inganci, fa'ida da fa'ida + 25 ribbon exercises a cikin sifco

Tef na roba kayan wasanni ne da aka yi da roba mai ɗorewa (latex) don sassauƙa da ƙarfin tsokoki, gyaran jiki da motsa jiki. Tare da taimakon sarƙoƙi na roba zaka iya aiki akan ƙarfafa tsokoki ba tare da amfani da nauyi masu nauyi ba.

Muna ba ku dukkanin bayanai masu amfani game da bandin roba: fa'idodi da fa'idodi na fa'ida, inganci don asarar nauyi, nasihu don zaɓar ɗakunan roba, kwatankwacin sauran kayan wasanni. Kuma an gama saitin motsa jiki tare da bandirin roba zuwa tsokoki na jiki.

Janar bayani game da tef na roba

Ungiyar roba suna samun kayan aiki mafi shahara ga waɗanda suke son yin aiki akan ƙarfin tsokoki da sauƙi daga yankunan matsala. Idan baku taɓa yin ƙoƙarin yin tef ɗin ba, za ku yi mamakin yawan amfani da ke ɗauke da atisaye tare da abin da aka saba, mai kamar na roba. Ramin roba yana da sauƙin amfani amma yana da tasiri sosai yayin aiki akan tsokoki na jiki. Za ku iya yin aiki akan ci gaban ƙarfin murji, jimiri da sassauci. Bugu da ƙari, wannan nau'in motsa jiki yana ba da ɗan damuwa kaɗan akan haɗin gwiwa da kayan haɗin kai. Kamar yadda yake koyaushe, wannan shine mafi sauƙi na kayan wasanni sune mafi aminci ga lafiyar.

Irin wannan kayan aikin wasanni da aka yi amfani da su a cikin horo mai ƙarfi, Pilates, azuzuwan shimfiɗa da sassauci Hakanan ana kiranta bangon roba, mai ɗaukan tef ko theraband (a Turanci, thera-band). Godiya ga daidaituwarta da fa'idar tef tana yaduwa cikin wasannin gida. Ara, ƙwararrun masu horarwa suna nuna shirin ta amfani da irin wannan kayan aikin.

Dogo mai fa'idar roba mai ɗorewa sananne ne a cikin motsa jiki da kuma gida. Da farko ƙungiyar roba da aka yi amfani da ita wajen gyaran jiki ga tsofaffi da kuma mutanen da ke murmurewa daga rauni. Yanzu wannan nau'in mai fadadawa ya zama madaidaiciya madaidaiciya ga ma'aunin nauyi da injina kyauta.

Bari mu tsaya a kan fa'idodin horo tare da na roba. Me yasa irin wannan kayan wasanni suka shahara, har ma ana samun nasara gasa tare da dumbbells da barbell?

Fa'idodi na horo tare da bandin roba

1. Karamin aiki. Ribbon yana ɗaukar sarari kaɗan: bayan motsa jiki kawai cire shi a cikin aljihun tebur har zuwa zama na gaba. Arfafawa ya dace don amfani a gida, saboda yana da ƙarami kuma ya dace har ma da waɗanda ke da iyakantaccen sarari.
2. 'yanci. Tef na roba ba nauyin komai da sauƙin ɗauka. Kuna iya ɗaukar ta a cikin tafiya, kasuwanci, tafiya har ma da tafiya idan kuna son motsa jiki a cikin iska mai tsabta. Zai dace a cikin ƙaramar jaka har ma a aljihunka.
3. Low farashin. Za'a iya danganta bandin roba zuwa ɗayan kayan aiki mafi arha don dacewa. Farashinsa a Rasha yana farawa daga 200 rubles, kuma a cikin shagunan kan layi na kan layi zaka iya yin odar tef na $ 2-3.
4. Riskananan haɗarin rauni. Yayin atisaye tare da zaren roba yana da tsayayye da ɗaukar nauyi a cikin kewayon motsi. Sabili da haka, horo tare da mai faɗaɗawa yana ba da tasiri kaɗan akan jijiyoyi da jijiyoyi, wanda ke rage yiwuwar rauni da rauni.
5. Yi aiki a kan dukkan kungiyoyin tsoka. Ungiyar roba na baka damar yin aiki duk tsokoki na jiki, amma musamman tsokoki na ƙafafu, hannaye, kafadu, kirji, baya, gindi. Kusan dukkan ayyukan da zaku iya yi tare da ma'aunin nauyi za'a iya yin su da tef.
6. Matakan ɗaukar nauyi. Tare da tef damper koyaushe zakuyi aiki akan ci gaban su da haɓakar ƙarfin su, saboda yana da matakan juriya da yawa, dangane da yanayin roba. A madadin, ko ƙari, don daidaita ƙarfin juriya, ƙarfafa ko rauni, a kan tashin hankali sabanin haka. Idan ka sanya danko a cikin yadudduka da yawa, yana yiwuwa a ƙara haɓaka kaya.
7. Amfani ga Pilates da miƙawa. Ana amfani da bel na roba a cikin horo don Pilates da kuma miƙawa: yana iya taimakawa aikin ya haɗa da ƙarin tsoka kuma yana ƙaruwa da motsi. Koyaya, saboda ƙananan tasiri akan aikin haɗin gwiwa ya kasance amintacce.
8. Rashin daidaituwa. Tef-expander yana ba da kaya iri ɗaya a kan duk hanyar hawa, yana kawar da yankunan da suka mutu. Saboda tsananin tashin hankali, tsokoki ba sa sakin jiki a kowane matsayi. Wannan yana baka damar horarwa yadda ya kamata.
9. Ilimin aiwatarwa. Yayin motsa jiki tare da bandin roba ana cire shi ta amfani da inertia yayin motsi. Misali, barbell ko dumbbell zaka iya jefawa, ta haka ne zaka iya yin hadaya da ƙari bayan ka sanya jijiyoyin sustava. Tare da babban kuma ba shi yiwuwa a yi, saboda haka za a tilasta ku yin atisayen cikin hikima da daidaito, rage haɗarin rauni.
10. Bambanci a horo. A matsayinka na doka, tsokoki suna saurin daidaitawa da motsi ɗaya kuma yana rage tasirin horo. Ara sababbin kayan aiki don motsa jiki, kuna haɓaka ƙimar horo, kuma don haka ku sami damar cimma burin ku da sauri.
11. Matsakaicin motsi. Ba kamar sauran kayan wasan motsa jiki ba, tare da kintinkiri yana da sauƙin aiki a wurare daban-daban: gaba, baya, gefe zuwa gefe, kuma a hankali. Kuma kusurwa, yanayin tafiya da kewayon motsi ba shi da iyaka, wanda ke ba ku damar yin aiki da tsokoki har ma da kyau.
12. Yin amfani da sanannun motsa jiki. Tef ɗin horarwa galibi ana amfani dashi da ƙungiyoyi da aka sani daga ƙarfin ƙarfin gargajiya tare da nauyin nauyi. Misali, dagawa a kan biceps, yada hannayensa zuwa bangarorin, ana iya yin benci a tsaye a kafadu tare da dumbbells da kuma fadada.
13. Bayani lokacin motsa jiki. Lasticungiyar roba ba ta da iyawa, don haka zaka iya amfani da kowane riko, don bambanta ƙarfin tashin hankali, ƙulla zobe a ƙafafunta. Saboda bambancin mafi girman tsayi ya fi mahimmanci.
14. Ya dace da mata bayan haihuwa. Yawancin lokaci bayan haihuwa an hana horarwa saboda nauyin axial a kan kashin baya da gabobin gabobi. A wannan yanayin ana ba da shawarar atisaye tare da bandin roba, wanda ya dogara da ƙa'idodin stato-dynamic.
15. Ya dace da haɗin horo. Tef na roba yana da kyau sosai ta yadda har zaka iya amfani dashi tare da dumbbells, wanda ke ba da damar samun fa'idodi na nau'ikan motsa jiki guda biyu lokaci guda:

Waɗannan fa'idodin a bayyane kamar ƙaramin aiki, iya aiki, sauƙi, aminci da ƙarancin farashi sun sanya band na roba yana daya daga cikin shahararrun samfurori a kasuwar wasanni. Yanzu zaku iya shiga cikin cikakken horo a gida ba tare da sayen dumbbells da barbells ba. Koyaya, ana samun wadatar rashin amfani da sifofi marasa kyau.

Rashin dacewar horo tare da bandin roba

1. Latex na iya haifar da rashin lafiyan. Abubuwan da ake ƙerawa da tsinkayewa a mafi yawan lokuta shine latex, wanda yake da matukar rashin lafiyar. A wuraren da fatar ta haɗu da tef ɗin, ƙila ku sami redness, irritation ko kumburi. A wannan yanayin, horarwa tare da bandin roba yana da kyau kada ayi atisaye ko siyan teburin hypoallergenic wanda ba shi da kyauta.
2. Rashin dacewar aji. Yayin motsa jiki, bandin roba zai iya zamewa daga hannunka, RUB da tafin hannunka ko ma haifar da haushi daga tashin hankalinsa gaba daya. A wannan yanayin, zaku iya amfani da safofin hannu na wasanni tare da suturar da ba zamewa ba.
3. Bandungiyar roba tana da saukin saurin lalacewa. Ba kamar nauyin kyauta ba waɗanda ke da amfani mai tsawo sosai, makada kayan aiki ne na ɗan gajeren lokaci. Yawancin lokaci, suna miƙawa kuma sun rasa haɓakar asali ko ma sun karye.
4. "Rufi" a cikin ikon ci gaba. Wani rashin fa'ida shine a wani lokaci ba zaku iya ci gaba da haɓaka rikitarwa tare da bandin roba ba. Ba kamar nauyi na kyauta ba, aikin ƙungiyar adawa yana da tabbataccen iyaka. Don haka idan burin ka shine kara girman iko, da sannu ko ba dade dole ne ka nemi dumbbells, barbell ko kayan wuta.
5. Yana da wuya a ga sakamako. Lokacin amfani da dumbbells, zaka iya bin diddigin ci gaban ka cikin sauƙin saboda ka san ainihin nauyin da zaka yi amfani dashi a cikin motsa jikin ka. Theungiyar roba babu wata hanyar tabbatacciya don ƙididdige aikinku.

Duk da cewa atisaye tare da mai faɗaɗawa cikin hadadden kayan masarufi, fiye da motsa jiki tare da dumbbells da barbell, suna iya haifar da lalacewar tsokoki, jijiyoyi da jijiyoyi don kurakurai a cikin fasaha. Kuma idan game da nauyin nauyi kyauta yana gabatar da bayanai da yawa akan yadda ake aiwatar da darussan (duka a cikin adabi da yanar gizo), horarwa tare da fadada jagororin dalla-dalla sosai.

Don haka yi hankali lokacin horo tare da bandin roba, kafin aji don Allah karanta aikin motsa jiki. Idan kayi horo akan bidiyo, kalli motsin mai koyarwar kuma kayi ƙoƙarin bin duk umarnin.

Yadda za a zabi bandin na roba?

Sayi tef na roba na iya zama a cikin shagunan wasanni. A Turanci ana kiransa da ƙungiyar juriya, ƙungiyar latex, theraband. A cikin yaren Rasha zaka iya samun waɗannan sunaye: zaren roba, tef mai lalata laushi-mai ba da labari, tef na warkewa, kayan ado ko tef na Pilates. Ya bambanta da ƙungiyoyin juriya na tubular, ƙungiyar roba mai sau da yawa ana samunta a siyarwa a cikin shagunan gargajiya har ma, a matsayinka na mai mulki, daga masana'antun da yawa.

Rundunonin roba suna da matakan ƙarfi ga mutane masu shiri daban-daban na jiki. Yawancin lokaci ana samun matakan juriya uku: mai laushi, matsakaici da tauri, amma wasu masana'antun na iya zama biyar ko ma shida na elasticity. Dangane da tsayin daka na da launi daban-daban. Koyaya, lambar launi na iya zama daban ta dogara da mai sana'anta, don haka yana da kyau a nemi takamaiman kwatancen kayan, ba dogaro da launi kawai ba.

Haɗu da lissafin mai zuwa:

• Yellow: ƙungiya mai laushi, matakin ƙarancin ɗari
• Red, kore: matsakaiciyar kaya
• M, Lilac, shuɗi, m tef, babban kaya matakin.

Amma sake jaddada, lambar launi ta bambanta dangane da masana'anta, don haka yana da kyau a nemi takamaiman samfurin. A wasu shagunan kan layi sau da yawa suna siyar da launuka masu launuka daban-daban, amma matakin juriya ɗaya. Wasu lokuta ana sayar da dukkanin kaset na kaset tare da matakan juriya har uku. Don haka tabbatar da bincika bayanin samfurin kafin siyan shi.

Cikakken sake duba kayan AIKI NA gida

Tsawon rukuni na roba ya zaɓi ƙasa da 1.2 m, kodayake yawanci ana zana su da kyau. Koyaya, gwargwadon tsawon tef ɗin, mafi yawan darussan da zaku iya zaɓa. Bugu da ƙari, ana iya ninka madauri mai tsawo, yana ba da ƙarin lodi. Faɗin kintinkiri a matsakaici ya zama 15-20 cm.

Kamar kowane samfurin, bandin roba ya bambanta da inganci dangane da masana'anta. Bayan lokaci, kayan aikin da ke haɓaka abin na iya lalacewa kuma za su rasa ƙarfi, kuma wannan yana rage tasirin azuzuwan. Mafi kyawun kayan, tsawon zai iya wucewa.

Lasticungiyar roba ko ƙungiyar motsa jiki?

Yanzu babban shahararrun mutane sun sami ƙungiyoyin motsa jiki, waɗanda ke wakiltar zoben faɗaɗa kuma suna da kyakkyawar ƙari ga bandin roba. Irin wannan danko (madaidaiciyar madaidaiciyar maɓalli) saka ƙafa ko hannaye ka kuma samar da ƙarin juriya lokacin da kake motsa jiki. Fitness roba band yana da tasiri musamman lokacin ma'amala da yankunan matsala a cinyoyi da gindi. Idan ya cancanta, zaku iya ɗaura dogon roba mai ɗamara a ƙafafunku kuma ku maye gurbin danko mai dacewa:

A cikin nauyin zamani da horo na zuciya da jijiyoyin jini sau da yawa amfani da makada masu dacewa. Suna ba da babban nauyi a babba da ƙananan ɓangaren jiki, yana da aiki sosai. Ana amfani da bandin roba yayin horo da makamai da baya, haka nan lokacin Pilates da mikewa. Koyaya, don ƙarin nau'ikan da ingancin azuzuwan muna ba ku shawara ku sayi na roba da kintinkiri, da saitin ƙungiyoyin motsa jiki. Duk kayan aikin kuma tabbas zakuyi amfani, musamman tunda suna da araha sosai.

Lokacin zabar makada na roba, makada mai motsa jiki ba ta dame su da madaukai na roba ba, kayan aikin wasanni ne kadan. An tsara shi don ƙarfin horo kuma ya dace sosai ga waɗanda suke son ƙarfin tsoka mai ƙarfi.

Tef na roba ko mai ba da tubular?

A cikin ƙasashen yamma don horar da nauyi sau da yawa amfani da bututun mai na tubular kuma ana amfani da bandin roba don Pilates da miƙewa A cikin Rasha da mai bazuwar tubular CIS bai riga ya sami mashahuri ba, don haka yana da wuya a samu a cikin shaguna na yau da kullun. Ainihin, don ƙarfin horo waɗannan wasanni biyu kayan aikin suna musanyawa. Amma bambance-bambancen har yanzu suna nan.

Bambance-bambance tsakanin mai bazuwar tubular da na roba:

• Exparawar tubular ta fi dacewa yayin aji saboda kasancewar riko; roba na roba na iya Rub da hannuwansa har ma haifar da hangula.
• Mai ba da tubular ba shi da amintacce kamar tef: sau da yawa yakan lalace kuma ya gaji da sauri.
• Tef na roba ya fi dacewa yayin motsa jiki, saboda bashi da makama kuma yana da abofmafi girma tsawon.
• Tef ya dace daidai da ƙarfin horo da horo na Pilates da kuma miƙawa. Koyaya, ƙwarewar ƙarfi ya fi dacewa don amfani da mai faɗaɗa tubular.
• A cikin shagunan Rasha yana da sauƙi don samun bandin roba fiye da mai ba da tubular.

A cikin ɓangaren ƙasashen waje na ƙarancin bidiyo da aka gama ya fi mai bazuwar tubular fiye da na tef. Amma zaku iya amfani da bandin roba a cikin irin waɗannan shirye-shiryen ba tare da asarar ƙarfi mai ƙarfi ba. Duba kuma: trainingarin ƙarfin horo na 12 tare da faɗaɗa tubular jiki duka.

25 motsa jiki tare da bandin roba

Muna ba ku zaɓi na musamman na motsa jiki tare da bandin roba don na sama da ƙananan sassan jiki. Ta hanyar waɗannan darussan zaka iya ƙarfafa tsokoki, haɓaka ƙarfi, haɓaka matsayi da ƙara ƙarfin jiki.

Wani ɓangare na motsa jiki da aka yi tare da ƙungiyar motsa jiki, amma idan kuna da tsiri kawai, za ku iya ɗaure shi kawai a ƙafafuna. Thearfin zai ɗaura bel ɗin, zai yi wuya a yi atisayen, don haka haɓakar ta daidaita kai tsaye.

Darasi don jiki na sama

1. Tashin hannaye akan biceps

2. Miƙe hannaye akan triceps

3. Butterfly ga tsokar kirji

4. Hannun diagonal don kafaɗu da kirji

5. Yi tashi a hankali zuwa kafadu

6. iftaga hannaye a gabansa don kafadu

7. Kiwo hannu domin kafadu

8. Latsa kafadu

9. Jawo bel din baya

10. Tsaye a tsaye domin baya

11. Jawo tef baya

Motsa jiki don ciki da ƙafafu

1. Gluteal gada

2. Kafa yana daga cikin gada

3. Janyo gwiwoyin sa a gada

4. Keke don ciki da ƙafa

5. Mataki zuwa gefe a madauri

Motsa jiki don cinyoyi da duwawu

1. Satar kafafu baya a tsaye

2. squat + kafa Satar kai zuwa gefe

3. Lingral lunge

4. Squats tare da buga benci

5. Yin tafiya tare da tef a cikin shugabanci

6. Yunƙurin kafafu lu'u-lu'u

7. liftaga ƙafa don gindi

8. Satar kafafu baya

9. liftaga ƙafa a gefe

10. Satar ƙafa zuwa gefe

11. Tada ƙafa yayin kwanciya akan ciki

Godiya ga gifs tashoshin youtube: Fitarfin Livearfafa Livearfi, andarfi mai ƙarfiFlexTV, Pahla Bowers, AnyUp, Sarfin Fitar Uwar Lafiya.

Tsarin atisaye tare da bandin roba!

Muna ba ku shirin motsa jiki tare da bandin roba don jiki na sama (hannaye, kafadu, kirji, baya) da ƙananan jiki (ciki, cinyoyi, gindi). Kuna iya canza waɗannan azuzuwan biyu ko don haɗawa a rana ɗaya idan kuna da lokaci.

Motsa jiki don jikin sama

Aiki:

• Tashin hannaye akan biceps
• Madaidaita hannaye akan triceps
• Butterfly don tsokoki na kirji
• Diagonal kiwo don kafadu da kirji
• Hannuwan hannu don kafadu
• Latsa kafadu
• Jawo bel din baya
• Ja tef ɗin da hannu ɗaya
• A tsaye ja don baya

Yi kowane motsa jiki 12-15 reps a cikin 3 set. Idan aikin motsa jiki an yi shi a hannun dama da hagu, to sai a yi hanyoyi biyu a kowane hannu (dukkan hanyoyin hudu). Huta tsakanin saiti 30 tsakanin motsa jiki mintuna 1.5-2.

Horon ciki, kafafu da gindi

Aiki:

• Squat + kafa Sacewa zuwa gefe
• Yin tafiya tare da tef a cikin shugabanci
• Kame ƙafafun baya tsaye
• Gadar mara kyau
• Kafa ya daga cikin gada
• Keke don ciki da ƙafa
• Liftafa ƙafa a gefen
• Satar ƙafa zuwa gefe
• Kame ƙafafun baya

Yi kowane motsa jiki 12-15 reps a cikin 3 set. Idan kayi aikin a hannun dama da hagu na hagu, to kayi hanyoyi biyu akan kowace kafa (duka kusan huɗu). Huta tsakanin saiti 30 tsakanin motsa jiki mintuna 1.5-2.

Sayi bandin roba mai arha

Da yawa kayan ado masu tsada da tsada don siyarwa a cikin shagon yanar gizo Aliexpress. Siyan makada na roba za ku sami dama sosai da kyau kuma kuyi aiki tare da yawancin motsa jiki a gida.

Mun zaɓi shahararrun shagunan akan Aliexpress tare da adadi mai yawa na umarni, ƙimar matsakaici mai kyau da kyakkyawan ra'ayi. Farashin kusan dukkanin kaset yana cikin kewayon 200-400 rubles. Adresoshin za su buɗe a cikin sabon taga.

Tef na roba 150 cm

Tsawon tsayin daka 150 cm, fadin 10-15 cm, kuma kudin kaset din ya dogara da fadi da kauri. Tef ɗin ya fi ƙarfin, ƙarfin ƙarfin ya fi ƙarfin. Kayan abu - latex na halitta. Kudin 150-300 rubles.

• Siyayya 1
• Siyayya 2
• Siyayya 3

Na roba na roba 150-180 cm

An tef na tsawon 150-180 cm, faɗi 15 cm faɗuwa Tashin hankali daga 10 zuwa 20 kilogiram ya danganta da launi (mai sayarwa ya bayar da fam). Kayan abu - latex na halitta. Kudin 150-300 rubles.

• Siyayya 1
• Siyayya 2
• Siyayya 3

Misalan bidiyo tare da bandin roba

Idan kuna son yin tare da horarwar bidiyo da aka gama tare da tef na roba, ba ku misalai da yawa na bidiyo tare da bandin roba. Tabbatar kuma duba:

Top 20 sun gama VIDEO tare da bandin roba

1. Motsa jiki don gindi tare da bandin roba

2. Motsa jiki don makamai da kirji tare da tef na roba

3. Horon dukkan jiki

Motsa jiki tare da bandin roba zai taimake ku don samun adon adadi a gida ba tare da amfani da manya-manyan kayan aiki ba. Irin wannan kayan aiki mai sauƙi da sauƙi don dacewa yana bukatar kasancewa cikin gidan kowa.

Duba kuma: wasan motsa jiki don asarar nauyi: inganci da halaye. Yadda za a zabi ƙwallon ƙafa?