Ipulatifomu ye-BOSU: yini, okuhle nokubi. Phezulu izivivinyo ezihamba phambili ngeBOSU.

I-BOSU iyipulatifomu yebhalansi eguquguqukayo, ezoba ithuluzi elisebenzayo kunoma yikuphi ukuzivocavoca umzimba. Ngokubukeka, ipulatifomu ifana ne-fitball, kuphela kwifomu "elincishisiwe".

Yakhiwa ngo-1999 ngochwepheshe uDavid Weka njengenye indlela ephephile yebhola lokuzivocavoca. Igama elithi BOSU lisuselwa enkulumweni ethi Both Sides Up, okuthi kuleli cala lisho ukuthi “sebenzisa zombili izinhlangothi”.

Bona futhi:

  • I-Fitness elastic band (mini-band) imishini ehamba phambili ekhaya
  • I-Massage roller (i-foam roller) yokuzihlikihla ekhaya
  • Ungayikhetha kanjani iMat yoga noma ukuqina kwazo zonke izinhlobo
  • Konke mayelana namahinsi enjoloba wokuqeqesha amandla

Emsamo weBOSU

Umqeqeshi i-BOSU iyi-hemisphere yenjoloba efakwe kusisekelo sepulasitiki esiqinile. Ububanzi besikhulumi bungu-65 cm nobude be-hemisphere - cishe u-30 cm ophelele nge-BOSU unikela ngepompo ongapompa ngayo umoya engxenyeni yedome. Lapho umhlaba ugcwele kakhulu, kunwebeka ngokwengeziwe futhi kuba nzima ukwenza izivivinyo.

Ngenkathi uqeqeshwa neBOSU, ungenza izivivinyo njengesekelo le-hemisphere, ngokususelwa kupulatifomu eyisicaba. Njengomthetho, uhlangothi olubusayo lusetshenziselwa ukuzivocavoca kwe-aerobic namandla, futhi lapho ibhola liguqulwa, liba ithuluzi lokuthuthukisa ibhalansi nokuxhumanisa. Lokhu kusetshenziselwa izinto ezihlukahlukene kwakuyisizathu sokuthandwa kwale mishini emisha yezemidlalo emhlabeni wonke.

Ipulatifomu yokulinganisa iBosu ingasetshenziswa cishe kunoma yiziphi izinhlelo zokuqina: i-aerobics, ukuqeqeshwa kwesisindo, ama-Pilates, ukuzelula. I-BOSU isetshenziswa kakhulu kwezemidlalo yobungcweti: i-basketball, ukwehla eqhweni, ukushibilika eqhweni, i-gymnastics, ithenisi ngisho nobuciko bokulwa. Abasubathi bama-Olimpiki basebenzisa la mabhola ukuthuthukisa amandla emisipha nokuthuthukisa ibhalansi. Futhi, ipulatifomu ibalulekile ekwelashweni ngokomzimba ukuze ilulame kalula ngemuva kokulimala kanye nokuyivimbela.

Ukuzivocavoca okokuqala kwi-BOSU kungabonakala kungavamile futhi kunzima. Ungakhathazeki, lokhu kujwayelekile, ngokuhamba kwesikhathi uzokwazi ukwenza izivivinyo kangcono futhi kangcono. Ungajahi uqhubeke ngqo ekilasini eliyinkimbinkimbi. Ukuqala, khetha ukunyakaza okulula ukuze ujwayele umqeqeshi omusha bese uthola isisekelo esihle esiqinile.

Izinzuzo zokuzivocavoca endaweni yesikhulumi seBOSU

  1. I-BOSU ingenye yemishini yokuzivocavoca ehlukahlukene kakhulu. Ungayisebenzisela ukunweba, ama-Pilates, ukuzivocavoca ibhalansi, ukuvivinya umzimba, nokuqeqeshwa kwe-aerobic, plyometric namandla.
  2. Le yindlela enhle yokwenza ubunzima bokuzivocavoca bendabuko futhi wandise ukusebenza kwazo. Ama-pushups, amaphaphu, ama-squats, amapulangwe - konke lokhu kuvivinya umzimba okusebenza endaweni yesikhulumi ye-BOSU kunzima kakhulu, okusho ukuthi uzoshisa amakhalori amaningi futhi uthuthukise umzimba wakho ngokushesha okukhulu.
  3. Imisipha emikhulu izosebenza ngesikhathi sonke ngenkathi ugcina ibhalansi ebholeni ukusiza ukuzinzisa umzimba wakho. Lokhu kuqinisekisa umthwalo emisipheni yesisu nasemhlane ngisho nangesikhathi sokwenza izivivinyo ezibhekiswe kwezinye izitho zomzimba.
  4. Bare uhlobo oluphephe kakhulu lwemishini kunebhola lokuzivocavoca. I-Fitball uma unengozi yokuwa noma ukushibilika ebholeni bese uzilimaza lapho usebenzisa ipulatifomu yebhalansi icishe isuswe. Okokuqala, kuthathwa njengesisekelo esimeme seBOSU. Okwesibili, ukuphakama kwe-hemisphere kungaphansi izikhathi ezimbili kunalokho kwe-fitball.
  5. Ipulatifomu ye-BOSU izokusiza ukuthi uthuthukise ukusebenza kwama-apharathasi we-vestibular, uthuthukise ibhalansi nokuxhumanisa. Kuwusizo kuwe empilweni yangempela nokudlala eminye imidlalo. Futhi akudingekile ukwenza noma yiziphi izivivinyo eziyinkimbinkimbi. Ukuthuthukisa ibhalansi nomqondo wokulinganisela ngisho nokuma nje ebholeni.
  6. Ukuze ugcine ibhalansi epulatifomu, uphoqeleka ukuthi usebenzise imisipha eqinile yokuzinzisa. Ngesikhathi sokuzivocavoca okujwayelekile imisipha yesisu ejulile engabandakanyeki emsebenzini, yingakho kunokungalingani kwemisipha nobuhlungu emuva. Ukuziqeqesha njalo neBOSU kuzokusiza ukukugwema lokhu.
  7. I-BOSU ingabizwa ngocezu lwemishini yezemidlalo ehlukahlukene kakhulu, ngokwesibonelo, i-fitball elinganayo. Ungazijwayeza ukuhlala nokulala ku-hemisphere, kepha futhi ume ngezinyawo noma ngamadolo akhe. Uzoba nethuba lokwenza izivivinyo eziwusizo kakhulu zomzimba wonke!
  8. Ipulatifomu yokulinganisa kulula ukuyisebenzisa. Ngokwenza izivivinyo nge-fitball, njengomthetho, udinga ukuthola izivivinyo ezikhethekile. IBoss izoba ithuluzi lakho elisizayo lokwenza izivivinyo ezijwayelekile, kepha nge-bonUkusebenza kahle kukaLisa.
  9. I-BOSU izokwengeza okuhlukahlukene ekusebenzeni kwakho. Ukuzivocavoca umzimba okuphindaphindwayo kusuka esifundweni kuye esifundweni, akulethi ukusebenza kahle okuphezulu futhi kungadikibala nokuqina komzimba. Kulokhu usizo luzofika nemishini yezemidlalo eyengeziwe (isib. I-fitball, amabhola emithi, ibhande le-elastic) elizokusiza ukuthi uthuthukise i-Arsenal yakho yokuzivocavoca nokusebenza.

Okubi I-BOSU

  1. Enye yezinkinga ezinkulu ze-hemisphere BOSU yinani. Izindleko ezijwayelekile ze-simulator enjalo zingama-ruble ayi-5,000 6,000-XNUMX. Uma kuqhathaniswa nebhola elifanayo lokuzivocavoca, umehluko ubalulekile futhi awuhambisani neBoss.
  2. Ipulatifomu yokulinganisa isazothola ukuthandwa kabanzi. Uzothola izinhlobo eziningi zokuzivivinya kwevidiyo kusuka ku-BOSU noma uqhathanisa, ngokwesibonelo, ibhola le-yoga noma ibhendi lokuqina.
  3. Ukuzivocavoca ku-BOSU kubeka umthwalo emilenzeni yakho engezansi. I-ankle ye-Sprain ukulimala okuvamile kulabo abathatha njalo i-hemisphere. Kubaluleke kakhulu ukubeka izinyawo ngokulingana komunye nomunye maphakathi nendawo, ukugcina amadolo egobile. Kepha ekusebenzeni kwasekhaya akuwona wonke umuntu onaka inqubo efanele.
  4. Uma unezinkinga ngebhalansi nokuxhumanisa, ilolonga ebholeni uzokwenza nzima. Kulokhu kungcono ukungasheshi ukuthenga i-BOSU, futhi ugxile ekuthuthukiseni ibhalansi ngokuzivocavoca okujwayelekile ngesisindo sakho. Akunconywa futhi ukusebenzisa abantu Bare abanesiyezi njalo kanye nokuxhuma okubukhali kwengcindezi.
  5. Ukuzibandakanya ekulinganiseni ipulatifomu yeBosu cishe akunakwenzeka ukusebenzisa ama-dumbbells anzima. Okokuqala, akuphephile ngoba udinga ukugcina ibhalansi. Okwesibili, ibhaluni linomkhawulo wesisindo (cishe ama-150 kg, amanani ngqo angatholakala kupakethe). Lokhu kusho ukuthi ukuqeqeshwa kwamandla okukhulu nge-BOSU ukuzivocavoca ngeke kusebenze.

Ukuzivocavoca okuphumelelayo okungu-15 nge-BOSU

Thola izivivinyo ezisebenzayo eziyi-15 nge-BOSU ezokusiza ukuthi wehlise isisindo, uqinise umzimba, ushise ama-calories futhi ususe izindawo eziyinkinga.

1.I-Pushups esekwe ku-hemisphere:

2. Izikwele:

3. Ukuhlaselwa:

4. Izikwele ngokujikeleza komzimba:

5. Amadolo phezulu kubha:

6. Amadolo asepulangwe No. 2:

7. Ipulangwe eliseceleni nokuphakanyiswa komlenze:

8. Ibhuloho:

9. Ukuphakamisa imilenze kuzo zozine izinyawo:

Ukusonteka:

11. Ukusonta-ibhayisikili:

12. Ama-V-crunches:

13. USuperman:

14. Ukugxuma ngentambo emsamo:

Futhi noma yikuphi ukuvivinya okumile ku-BOSU hemisphere, kufaka phakathi ukusebenza ngama-dumbbells wezingalo namahlombe, ama-tilts, kuguqula umzimba, ukuphakamisa imilenze:

Ngezithombe ngenxa yeziteshi ze-youtube: I-Live Fit Girl, ama-Shortcircuits ane-Marsha, i-BodyFit Ngu-Amy, uBekafit.

Amathiphu wokuqeqeshwa ku-BOSU:

  • Hlanganyela njalo kuma-sneakers. Khetha imodeli nge-non-slip sole ukuze uvikele imisipha.
  • Isikhathi sokuqala ungasebenzisi i-dumbbell, ume engxenyeni ebusayo, uze uqiniseke ngokugcina ibhalansi.
  • Akunconyelwe ukuma kwi-BOSU ubheke phansi (kwipulatifomu yepulasitiki).
  • Uma ibhola linwebeka kancane, kuba lula ukwenza izivivinyo. Ngakho-ke ungayifaki kakhulu esontweni lokuqala lokusetshenziswa.
  • Uma ume ohlangothini lwe-dome lwethreadmill, landela ngokucophelela ukubekwa kwezinyawo. Ukuma kwezinyawo eduze kwesikhungo, kufanele kufane. Gcina amadolo egobile.
  • Qala isifundo sakho ngokuzifudumeza, uphele ngokwelula.

Ukuqeqeshwa kwe-4 eshalofini nge-BOSU

Uma uthanda ukuba nokuqeqeshwa okulungele, sincoma ukuthi uzame ividiyo elandelayo ngeplatifomu ye-BOSU:

1. Ukuqeqeshwa komzimba wonke ngeBOSU (imizuzu engama-25)

Imizuzu engama-25 Ukuzivocavoca umzimba okugcwele kweBOSU!

2. Ukuqeqeshwa komzimba wonke ngeBOSU (imizuzu engama-20)

3. Isisu + imilenze + i-cardio neBOSU (imizuzu engama-20)

Ama-pilates ane-BOSU (imizuzu engama-4)

Ipulatifomu yeBosu iba ithuluzi elanda ngokuya ekuqeqesheni. Ungathenga i-simulator ukuze uyisebenzise ekhaya, futhi ungasebenza naye ehholo. Qala ukuthuthukisa umzimba wakho, uqinise i-corset yemisipha futhi uthuthukise umqeqeshi osebenza kahle we-BOSU.

Bona futhi:

shiya impendulo