Zojambula za BOSU Ball zimalimbitsa thupi lonse ndipo zimaphatikizapo kuyenda kwa cardio kukweza mtima wanu:
- Lembani zochitika zonse, imodzi pambuyo pake (imodzi yokha) mwachidule, thupi lonse.
- Gwiritsani ntchito maselo awiri kapena kuposerapo pa gawo lililonse.
- Gawani chizoloŵezi m'thupi la pansi ndi m'munsi kuti mupange zochepa.
1 - BOSU Ball Total Body Workout
Sinthani kusunthika kulikonse kumene kuli koyenera kuti mukhale oyenera ndi msinkhu wanu ndi zofuna zanu.
Zojambula Zopangira BOSU Kukonzekera:
- Nthawi zonse thupi lanu lizigwirizana bwino pakuchita masewera olimbitsa thupi. Ndi zachilendo kusinthana kuti mukhale osamalitsa, koma onetsetsani kuti musataye.
- Ngati mukumva kuti mukungogwedezeka, gwirani pa khoma kuti muyese bwino kapena mutenge ma jumps omwe amakupangitsani kukhala osasangalatsa.
- Yambani ndi kulemera kolemera kapena kusalemera kwa mawonekedwe anu apamwamba.
2 - Kutentha Kwambiri: BOSU Kusintha, March, ndi Kuthamanga
Kusintha, March, ndi Kuthamanga
Khalani okonzeka mwa kuima pa BT ndikumasintha kulemera kwanu ku phazi ndi phazi, kugwiritsa ntchito manja kuti mukhale oyenera. Bwerezerani maulendo 10 kumbali iliyonse, kenako yendani maulendo 10 kumbali iliyonse. Ngati mumakhala omasuka, tengerani kulowera kumalo okwera 10 kumbali iliyonse. Bweretsani mndandanda katatu.
3 - BOSU katatu
Magulu atatu
Imani moyang'anizana ndi BT ndikuyika phazi lamanja. Sungani pansi ndikukankhira mmwamba, kupita ku dome ndikukatsikira mu squat. Yambani kumbali inayo ndi squat, kupitiliza kumbuyo ndi kutsogolo kwa masekondi 30 mpaka 60.
4 - Bungu Njira Zowonjezera
Maungulo Osiyana
Imani pa mpira ndipo mutenge phazi lamanzere likugwirani kumbuyo kwanu, mukumenya mkono wamanzere pamtanda. Bweretsani phazi ndikusintha miyendo. Kuti mukhale ndi mphamvu yaikulu, yambani ndi phazi lanu pamwamba, phazi lina likulumphire mmbuyo. Dumphirani ndi kusintha kuti phazi limodzi lifike pakati pa BOSU ndi mapapu ena a mapazi. Bwerezerani masekondi 30 mpaka 60 .
5 - Zochita zapansi zopirira thupi ndi zolimba - Kuthamanga Kwambiri
Kudumpha kwa Squat
Imani pa dome ndi mapazi kumbali zonse za diso la ng'ombeyo ndi squat mochepa momwe mungathere, mawondo kumbuyo kwa zala zakutsogolo. Pewani mmbuyo ndikudumpha mmwamba, mutenge mikono. Malo ndi mawondo akuwerama ndi kubwereza kwa masekondi 30 mpaka 60. Izi zimaphatikizapo cardio ndi kupirira thupi pansi.
6 - Squat ndi Overhead Press
Squat ndi Overhead Press
Gwirani zitsulo zazikulu-zazikulu pamwamba pa mapewa pamene inu mukuima pa dome. Lowani mu squat (mawondo kumbuyo kwa zala zakutsogolo). Pamene mukukankhira kumbuyo, sungani zolemerazo. Bwezerani kwa 8 mpaka 16 kubwereza. Kusunthika kumeneku kumathandizanso kuti mtima ukhale wovuta pamene akulondolera m'munsi ndi mapewa.
7 - Mapulogalamu amphamvu
Maungulo amphamvu
Yang'anani ndi BT ndikuyika phazi labwino pakatikati pa dome. Lowani kumtunda (bondo lakumbuyo liyenera kukhala kumbuyo kwa chala). Pamene mukukwera, dumphirani mmwamba ndikusinthani miyendo mlengalenga, mutsike pansi ndi phazi lamanzere pa dome, kumbuyo kwa msana. Pitirizani kudumphira ndikusintha miyendo kwa zaka 8 mpaka 16. Kusunthika kumeneku kumatsutsana ndi kuthamanga kwa mtima ndi pansi.
8 - Lunga ndi Bicep Curl
Lunge ndi Bicep Curl
Gwiritsani zitoliro zamkati-heavy ndi kuima pafupi ndi BT. Lendani patsogolo ndi phazi lamanja kumtunda ndikupanga bicep curl . Pewani kumbuyo, kuchepetsa mikono, ndi kubwereza kwa 8 mpaka 16 kumbuyo mwendo womwewo musanayambe mbali. Kusunthika kumeneku kumalowera thupi la pansi ndi biceps.
9 - Hamstring Tilts
Hamstring Tilts
Tembenuzani BT pamwamba pa dome-mbali pansi ndi kugona pansi, kuika mapazi pakati pa nsanja. Kwezani mchiuno mwake masentimita angapo kuchokera pansi ndikuwasunga iwo apo pamene inu mukukankhira kumbuyo patsogolo ndi kubwereranso. Bwezerani kwa 8 mpaka 16 kubwereza. Kusunthika kumeneku kumalowera pachimake ndi hamstrings.
10 - Hip Extensions
Hip Extensions
Kutsirizitsa thupi lakumunsi mwa kumangoyenda pa anai onse ndi mawondo pa dome, manja pansi. Kwezani mwendo wakumanzere kuti ufike pamtunda, ukuwerama bondo, ndikugwedeza chidendene ku denga. Lowani ndi kubwereza 8 mpaka 16 kubwereza musanayambe kusintha. Mungathe kulemera kwa bondo chifukwa chavuta.
11 - Zochita Mthupi la BOSU Pamwamba: Pushups
Pogwiritsa ntchito dome kumbali, gwiritsani ntchito BT kumbali zonse kumbuyo, pamadzulo kapena kumapazi. Ikani thupi molunjika pamene mukugwedeza zitsulo ndikukhala pansi. Pewerani mmbuyo ndikubwezeretsanso maselo 1 kapena 3 a 8 mpaka 16 kubwereza. Izi zimaphatikiza chifuwa, mikono, ndi pachimake.
12 - Kuthamanga kwa Fly
Fly Exchange
Kunama pa BT, mutu ndi khosi zothandizidwa ndipo ziuno zinakwezedwa. Pogwiritsa ntchito kuwala kwa sing'anga, tenga mkono wakanja molunjika pachifuwa. Lembetsani mkono pansi kuti ufike pamtunda Sinthani manja ndi kuchepetsa dzanja lamanzere pansi. Pitirizani kusinthana manja kwa 1 mpaka 3 maselo 8 mpaka 16 kubwereza. Izi zimapangitsa chifuwa, kugwedeza, ndi pachimake.
13 - Mzere Wachikhalire
Mzere Wachikhalire
Yambani ndi bondo lakumanzere pa dome ndikuweramitsa, ndikuyika dzanja lamanja pansi ndikukweza mwendo wakumanja. Kuyika kulemera kwa dzanja lamanzere, kuweramitsa utawu, kukokera ku chifuwa panthawi yofikira minofu (pambali kumbuyo). Lembani pansi ndi kubwezeretsanso maselo 1 mpaka 3 a 8 mpaka 16. Ngati mukusowa, sungani mawondo onse awiri. Izi zimapangitsa kumbuyo ndi kumbuyo.
14 - Kutsegulira Kumbuyo
Tsatanetsatane Wowonjezera
Lembani pansi ndi batani pamimba pa diso la ng'ombe ndi manja pansi pa chibwano. Pogwiritsa ntchito abs, muthamangitse mutu ndi mapazi pamtunda. Gwiritsani ntchito pansi ndi kubwereza, kusunga abs kumbali yonseyi. Bweretsani maselo 1 kapena 3 a 8 mpaka 16 kubwereza. Izi zikuwongolera kumbuyo kumbuyo.
15 - Zochita Zachikulu: Kukonza Kwathunthu
Kukonza Kwathunthu
Khalani pa dome kutsogolo kwa diso la ng'ombe ndikugwadira mawondo m'chifuwa, manja kumbuyo. Onetsetsani kuti simukupita patsogolo kapena kubwerera. Finyani kunja ndi kukweza mapewa ndi mchiuno kuchokera pa dome mokwanira. Lembani pansi ndi kubwereza kwa 8 mpaka 16 kubwereza.
16 - V-kukhala
V-kukhala
Khalani ndi m'chiuno pang'onopang'ono patsogolo pa dome ndikuyika manja anu kumbuyo kwanu. Kwezani miyendo yanu ku V ndi yowonda kumbuyo, kubwereranso molunjika (musagwe) ndi abs mutagwirizane. Kwezani manja ndi kugwira kwa masekondi 20 mpaka 60.
17 - Pulani
Plank
Pogwiritsa ntchito dome pansi, alowetsani, pamadzulo kapena kumapazi, ndi manja mbali zonse za nsanja. Gwiritsani ntchito malowa, kuyendetsa mzere woongoka kuchokera kumutu kupita ku zidendene ndikusunga abs. Gwiritsani masekondi 20 mpaka 60.
18 - Tilts
Amapatsa
Kuchokera pamwamba, sungani mikono molunjika ndipo thupi likugwirizana ngati mukugwedeza BT kutsogolo ndi kubwerera kwa 8 mpaka 10. Pumula ndi kubwereza kwa maselo 1 mpaka 3. Onjezerani mbali zothandizira komanso zovuta zambiri.