Cov hlua elastic yog ib qho yooj yim rau siv, thiab siv tau zoo heev cov cuab yeej qhia me me uas tuaj yeem ntxiv dag zog rau cov hlab plawv thiab txhim kho lub cev. Nws yog ib qho cuab yeej siv tau zoo rau ob qho tib si pib thiab cov kws tshaj lij. Txawm li cas los xij, ntau tus neeg muaj qee qhov tsis to taub txog nws, thiab US "Haohejia" lub vev xaib tau sau tseg.
Tswvyim 1: Bands tsis zoo li qhov hnyav pub dawb lossis kev cob qhia tshuab. Kev cob qhia nrog bands tuaj yeem tsim cov leeg nqaij thiab tsim cov leeg nqaij zoo ib yam li cov khoom hnyav lossis cov tshuab. Kev cob qhia lub zog nrog cov hlua khi yog qhov yooj yim dua, muaj kev nyab xeeb dua, thiab tsis tshua muaj kev cuam tshuam ntau dua li kev cob qhia nrog lub cev hnyav thiab tshuab, uas tuaj yeem tso cov kev ntxhov siab tsis tsim nyog rau ntawm tus txha nraub qaum, pob qij txha, ligaments, thiab tendons.
Kev nkag siab yuam kev 2: Nws yog qhov zoo tshaj plaws los qhwv lub elastic band nyob ib ncig ntawm tus ncej puab. Thaum ua haujlwm rau koj cov leeg nqaij hauv qab, koj tuaj yeem qhwv ib qho elastic band ncig koj tus ncej puab. Txawm li cas los xij, pob taws kuj yog ib qho kev xaiv. Yog li ntawd, qhov twg yuav tso cov bands zoo tshaj plaws nyob ntawm seb cov leeg twg koj xav ua haujlwm thiab koj siv cov kev tawm dag zog dab tsi. Ntev npaum li txoj kev yog lawm, koj tuaj yeem tau txais kev tawm dag zog zoo. Piv txwv li, yog tias koj lub hom phiaj yog los txhawb koj cov glutes, quads, thiab hamstrings, koj tuaj yeem tso cov qhab saum koj lub hauv caug thiab ua ib nrab squats; koj tseem tuaj yeem muab cov hlua khi ib ncig ntawm koj pob taws thiab ua kom koj ob txhais taw sib nrug. Khiav rov qab hloov nrog koj txhais taw hip-dav sib nrug, uas kuj ua haujlwm rau koj cov glutes thiab hamstrings.
Tswvyim 3: Kev tawm dag zog nrog lub teeb yuag elastic bands yuav tsis ua kom muaj zog. Txhua txoj hlua elastic, tsis hais qhov hnyav, tsim lub zog, qhov tseem ceeb yog tus naj npawb ntawm kev rov ua dua. Ntawd yog, yog tias koj siv cov hlua sib zog sib zog, tab sis tus naj npawb ntawm kev rov ua dua yog txaus, nws tuaj yeem ua kom muaj zog.
Tswv yim 4: Tag nrho cov elastic bands xav tib yam. Elastic bands ua los ntawm roj hmab tsis zoo li elastic bands ua los ntawm cov ntaub tuab. Tsis tas li, yog tias siv ntau dhau lawm, cov roj hmab elastic band yuav tawg sai dua thiab yooj yim dua.
Tswvyim 5: Thaum siv cov hlua elastic, koj yuav tsum ceev nws nruj. Cov neeg tawm dag zog xav kom cov qhab yuav nruj me ntsis kom muaj kev sib tw muaj zog txaus, tab sis nruj heev tuaj yeem ua rau cov leeg nqaij thiab ua rau raug mob. Txoj kev raug yog maj mam nce qhov kev tiv thaiv ntawm elastic band raws li cov leeg nqaij muaj zog nce.
Nws raug pom zoo tias nyob rau ib hnub kev cob qhia, npaj kev cob qhia 2 ntu, xaiv 2 lub zog, ua 3 ~ 4 pab pawg ntawm txhua qhov kev txav, thiab xyaum 8 ~ 12 zaug hauv txhua pab pawg.
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