ʻO kaʻoiaʻiʻo, ua hōʻike ʻia ka hoʻomaʻamaʻa ʻana i ka band resistance he "mea hiki ke koho" i ka hāpai ʻana i ke kaupaona ʻana i ka wā e hoʻoulu ai i kou mau ʻiʻo, e like me ka noiʻi hou i paʻi ʻia ma ka Journal of Human Kinetics.Ua hoʻohālikelike nā mea kākau o ke aʻo ʻana i ka hoʻoikaika ʻana i ka ʻiʻo i ka wā o ka hoʻomaʻamaʻa ʻana i ka ikaika o ke kino o luna me nā kaula kūʻē kūʻē i nā paona manuahi a ʻike ʻia he ʻano like loa nā hopena.Ke manaʻoʻiʻo nei lākou ʻo ka hiki ʻole i hana ʻia e nā kaula ka mea e ʻoi aku ai ke ahi o nā ʻiʻo ma mua o nā paona manuahi.
Eia kekahi, e like me ka mea i hōʻike ʻia e ka mea hoʻomaʻamaʻa hōʻoia ʻo Sarah Gawron: "Hiki iā lākou ke hoʻomaikaʻi i ka maʻalahi, ka neʻe a me ka ikaika."A ʻaʻole i lōʻihi ka hoʻomaka ʻana e ʻike i ka ʻokoʻa.ʻElima mau pule o ka hoʻomaʻamaʻa ʻana i ka band resistance i lawa no ka hoʻomaikaʻi nui ʻana i ka hamstring a me ka hoʻololi ʻana o ka ʻūhā i loko o nā kumuhana i komo i kahi noiʻi hou i paʻi ʻia ma ka Journal of Sports Science & Medicine.
He nūhou maikaʻi loa kēia, ʻoiai inā ʻoe e hana ana ma ka home no ka mea ʻoi aku ka liʻiliʻi o nā pūʻali kū'ē a ʻaʻole e lawe i kahi nui.Akā, ʻo wai ka mea kūpono ke kūʻai?Ua kamaʻilio mākou i ʻeono mau mea hoʻomaʻamaʻa pilikino kiʻekiʻe a ninini ʻia ma luna o ka nui o nā loiloi mai nā mea hoʻohana super-passionate e lawe iā ʻoe i kēia papa inoa o nā pūʻulu kūʻē maikaʻi loa.Ua hōʻailona mākou i nā mea kūpono no nā ʻano hoʻoikaika kino.No laila e hoʻopili iā ia a e kāʻei iā lākou i ka wā hiki iā ʻoe.
ʻO ka hiʻohiʻona maikaʻi o kā mākou hui kū'ē
ʻO nā kāʻei huki paʻa paʻa a maikaʻi: NQFITNESS Ua hana ʻia nā kaula kūʻē mai loko mai o nā mea latex maoli, ʻo ia ke kūpaʻa ikaika a hiki ke kū i ka ikaika tensile.Hiki iā ʻoe ke hoʻomaʻamaʻa me ka hopohopo ʻole o ka waimaka a ʻaʻahu paha.
Maikaʻi no ka hoʻoikaika ʻana a me ke kū'ē: Ke hana nei kā mākou mau pūʻali kūpaʻa no ka mea pono e hoʻopololei i kēlā mau ʻiʻo ʻehaʻeha ma hope o ka hoʻomaʻamaʻa a me nā mea ʻoʻoleʻa ma mua o ka hoʻomaʻamaʻa.Hiki iā ʻoe ke hoʻohana iā lākou e kikoo ma mua o nā deadlifts a squats.
Nā Pāʻani Kūʻē Nui: Hiki ke hoʻohana ʻia nā hui kūʻē no nā hoʻomaʻamaʻa he nui, e like me ka hoʻomaʻamaʻa ikaika, nā huki huki kōkua, ka hoʻomaʻamaʻa ʻana i ka basketball, ka hoʻomaʻamaʻa a me nā mea ʻē aʻe.
Kūpono no ka hoʻomaʻamaʻa ʻana i ka home: hiki iā ʻoe ke hoʻohui i kāu hale hauʻoli home.E kōkua iā ʻoe i ka huki ʻana ma ka home.Hiki ke hoʻohana ʻia i nā ʻano ʻano like ʻole. Hiki iā ʻoe ke hoʻohana iā lākou no ka huki ʻana a me ke kōkua ʻana i ke kōkua, hoʻopololei, a me ka hoʻohui ʻana i kekahi mau kū'ē i nā squats.
4 Nā Pae Kū'ē Kū'ē: Huki i luna nā pūʻulu kōkua i 4 mau pae kū'ē, a he ʻokoʻa ke kūpaʻa a me ka laula o kēlā me kēia kala no nā kumu like ʻole.Pānaʻi ʻulaʻula (15 - 35 lbs);ʻEleʻele (25 - 65 lbs);Pānaʻi Poni (35 – 85 paona) ； ʻOmaomao (50-125 paona) .
Ka manawa hoʻouna: Jun-03-2019