Ngati mukufuna kuwonjezera mphamvu zonse ndikusangalatsa pang'ono pa ntchito yanu, kuphatikizapo BOSU Balance Trainer ndizosankha. Ndi mbali imodzi yazitali ndipo ina yokhala ndi dome yokhazikika, yofanana ndi theka la masewera olimbitsa thupi , imakulolani kugwira ntchito pazinthu zambiri zolimbitsa thupi ndi kuchita masewera olimbitsa thupi.
Ndipotu BOSU imadziwika kuti ikuthandizani kuti muyambe kuganizira mozama, kukhazikika, ndi mphamvu zenizeni pamene mukugwira ntchito zina monga cardio chipiriro ndi mphamvu.
Mungagwiritse ntchito mbali ya dome pa chilichonse kuchokera ku cardio kupita ku masewero olimbitsa thupi, ndipo gwiritsani ntchito nsanja pa ntchito yapakati.
Ngati simunayambe mwagwiritsa ntchito BOSU, ndikofunika kutenga nthawi kuti mudziwe. Zochitika zotsatirazi zimapereka zowonjezera, zoyamba zimayenda pa BT kuti zikuthandizeni kugwiritsidwa ntchito pamwamba. Mudzapeza kuyima, machitidwe apansi a thupi, ndi zochitika zoyambirira .
Malangizo ndi Zidule Zogwiritsa Ntchito BOSU Yanu
- Ndi zachilendo kuti mapazi anu asatope komanso achepa. Ngati izo zichitika, pita pang'onopang'ono ndikuyendayenda pansi kuti mugwire ntchito.
- Onjezerani malo olankhulana ngati mutakhala osakhazikika kwambiri - khoma, mpando kapena bar akhoza kukuthandizani kuti mukhale osamalitsa.
- Chotsani mfundo yolumikizana ngati zochitikazo n'zosavuta.
- Nthawi zonse thupi lanu lizigwirizana bwino pakuchita masewera olimbitsa thupi. Ndi zachilendo kusinthana kuti mukhale osamalitsa, koma onetsetsani kuti musataye.
- Khalani okonzeka kusiya nthawi zingapo pamene mumagwiritsa ntchito masewerawa. Ndi lingaliro lalikulu kugwira pa mpando kapena khoma nthawi yoyamba yomwe mumayesa machitidwe awa.
- Chitani mwachifatse. Zimatengera kanthawi kuti zizolowere kuima pamtunda wosakhazikika. Simungagwire bwino ntchito yanu, choncho yesetsani kupita nawo m'malo molimbana nawo.
1 - chidendene chimakumba pa BOSU
Kusunthika uku kumakulolani kuti muzolowere mbali ya dome ya Balance Trainer, kotero ndicho chophweka choyamba.
Pa kusuntha uku, imani patsogolo pa BOSU ndikuyika chidendene chakumanja pa dome.
Bwererani kuti muyambe ndi kubwereza ndi phazi lakumanzere, mukuyenda mofulumira momwe mungathere ndi kulola chidendene kuti chichoke pa dome.
Kuti ukhale wovuta, yikani kulumpha ndikusintha mapazi kumlengalenga.
Bwerezani kwa masekondi pafupifupi 30-60.
2 - Yambani pa BOSU
Kuchokera ku chidendene Chimangomanga, imani mamita pang'ono kuchoka ku BOSU, kuonetsetsa kuti sichidzasungunula (mukhoza kuyika pa chipale ngati muli nacho).
Pitirizani ndi phazi lamanja ndikulowa diso la ng'ombe. Pewani kumbuyo kuti muyambe ndi kubwereza kumanzere.
Mukamagwiritsa ntchito masewerowa, pitani mofulumira kapena kuti mukhale ovuta polowera mumtunda. Mungathe ngakhale kuwonjezera chiwonetsero pamene mukuchotsa dome.
Bwerezani kwa masekondi 30-60.
3 - Basic Stance pa BOSU
Kwa ichi, mungafune kukhala ndi mpando kapena khoma kuti mugwiritse ntchito pamene mukuzoloŵera kuyenda.
Khwerero yonse ifike pa dome, ikanikeni mbali zonse za diso la ng'ombe.
Mukangoima pambali, mumamva kuti mapazi anu akusunthira komanso kuti mumagwirizane ndi vuto lanu kuti mupeze bwino.
Yonjezerani kuvutika posiya kupita ku mpando, kukweza manja kapena kutseka maso anu.
4 - Maganizo pa BOSU
Kuchokera ku Basic Stance, kusinthitsa kulemera kwa phazi kupita kumapazi pogwiritsa ntchito manja kuti mukhale oyenera.
Sungani mapewa ndi chiuno molunjika ndi kumverera momwe mabotolo anu amasunthira kuti akusunge ku BOSU. Ngati mukufuna, pumulani, ndipo pita ngati mapazi anu akukhumudwa.
Kuti zikhale zovuta kwambiri, yendani kapena muthamange pamwamba.
Bwerezerani masekondi 30-60, kenako pitani pamphepete ndikuyenda pamalo kuti mupumire mapazi anu.
5 - Maselo pa BOSU
Imani pa dome ndi mapazi patsogolo pa malo.
Bwerani mawondo anu ndi kuseka, ngati kuti mwakhala pampando.
Pewani msana wanu molunjika ndipo mutawunikira komanso mutambasule manja anu kuti muthandizidwe.
Pansi pamtendere ndikukwera.
Mungafunikire kuyika mapazi anu m'malo osiyanasiyana kuti mupeze malo omwe mungathe kukhala osamala pamene mukuphwanya . Ichi ndi chovuta kuposa momwe chikuwonekera.
Ngati mukufuna kwambiri, gwirani zolemera, kapena mpira wa mankhwala.
Bwerezani mobwerezabwereza 8-16.
6 - Kuthamanga kwa Hip pa BOSU
Pita pa anayi onse ndi mawondo pa dome, manja pansi. Mabondo ayenera kukhala pansi pa mchiuno, manja mwachindunji pansi pa mapewa.
Gwiritsani ntchito mankhwala osokoneza bongo ndi kukweza dzanja lanu lamanzere kuti mufike pamtunda, mutayendetsa bondo, ndikugwedeza chidendene chakumwamba.
Lembani pansi ndi kubwereza kwa 8-16 mobwerezabwereza musanasinthe mbali.
Khalani kosavuta mwa kusunga zala za pansi pa phazi pansi kuti mukhale oyenera.
7 - Basic Crunch
Khala pachitetezo m'chiuno kumunsi kwa dome, mawondo atakotama.
Ndi manja kumbuyo kwa mutu kapena kudutsa pachifuwa, bwererani mpaka mutatambasula.
Kenaka mgwirizaninso ndi abs ndi kupindika.
Bwerezani mobwerezabwereza 8-16.
Mwina mungafunikire kusuntha malo anu kuti mupeze malo omwe akukuthandizani.
8 - Bug Wakufa
Khala m'chuuno pang'ono patsogolo pa diso la ng'ombeyo ndi kubwerera, kugwedeza mawondo kupita kuchifuwa ndikusamalira manja pa dome.
Tenga manja ako kutali ndiwone ngati uli woyenera. Ngati sichoncho, sungani mpaka mutapeza malo omwe mungathe kusunga popanda kutseka. Izi zikhoza kutenga nthawi yaitali kuposa momwe mukuganizira.
Tengani mikono ndi mawondo mmwamba, mikono yowongoka, ndipo mawondo afika pamakilogalamu 90 digiri.
Sungani pano kwa masekondi 20-30 kapena, kuonjezera mwamphamvu, kuchepetsa mkono ndi mwendo pansi, kubwereranso ndikuyambiranso kumbali ina ya 8-12.
9 - Kuthamanga kwa mpira
Tsopano mutha kugwiritsa ntchito mbali yakuphatikizika ya BOSU kuti mugwire ntchito yanu.
Tambani BOSU ndikugwiritsanso ntchito kumbali zonse. Lowani mu malo apulumu, kaya pa mawondo (zosavuta) kapena zala zala.
Kuika thupi molunjika komanso osagwirana manja, kumayendetsa BOSU patsogolo ndi kubwerera, kubwereza maulendo 8-12.
Mukhozanso kuigwedeza mu bwalo kupita patsogolo, kumbuyo, kumbuyo, kumanzere kuti muwonjezere mavuto.
10 - V-Sit
Khalani pakati kapena pang'onopang'ono patsogolo pa dome ndi manja mbali zonse zothandizira. Mukhozanso kutenga mikono kumbuyo kwanu, zomwe zingakupatseni bata.
Kwezani miyendo ndi mawondo akuyendetsa bwino, kusunga molunjika, mapewa atseguka komanso abs akugwira ntchito.
Gwirani masekondi 20-30 ndikuwonjezera zovuta pochotsa manja anu, kuwongolitsa miyendo, kapena kuwonjezera chigamulo cha m'mapazi.