Uma ufuna ukwengeza kokubili amandla futhi kumnandi kancane ekusebenzeni kwakho, ukufaka i- BOSU Balance Trainer kuyinto enhle kakhulu. Ngolunye uhlangothi lwesigcawu kanti enye i-dome eguquguqukayo, enjengesiqingatha sebhola yokuzivocavoca , ikuvumela ukuba usebenze ngezici eziningi zokuzivocavoca nokuzivocavoca.
Eqinisweni, i-BOSU iyaziwa ngokukusiza ukuba ugxile ekuzileni, ukuzinza, namandla angaphakathi ngenkathi usebenza kwezinye izinto ezifana nokukhuthazela kwe-cardio namandla.
Ungasebenzisa i-dome side yonke into esuka emotweni ye-cardio ukuya emisebenzini yokuqeqesha amandla, bese usebenzisa ingxenye yesikhulumi yomsebenzi oyinhloko.
Uma ungakaze usebenzise i-BOSU, kubalulekile ukuthatha isikhathi ukuze wazi. Izivivinyo ezilandelayo zinikeza okuyisisekelo, isinyathelo sokuqala esihambayo ku-BT ukukusiza ukuba usetshenziswe phezulu. Uzothola ukuhamba okuhambayo, umzimba womzimba ophansi, nokuzivocavoca umzimba .
Amathiphu namasu wokusebenzisa i-BOSU yakho
- Kuyinto evamile ukuba izinyawo zakho zikhathele futhi ziphumule. Uma lokho kwenzeka, thatha ikhefu bese uhambahamba phansi ukuze usebenze.
- Engeza iphuzu lokuxhumana uma uzizwa ungazinzile - udonga, isihlalo noma ibha kungakusiza ugcine ibhalansi yakho.
- Thatha iphuzu lokuxhumana uma ukuqeqeshwa kulula kakhulu.
- Njalo gcina umzimba wakho ukulungiswa okufanele ngesikhathi sokuzivocavoca ngalunye. Kuyinto evamile ukushintsha ukugcina ibhalansi yakho, kodwa qiniseka ukuthi awuyikuyeka.
- Yilungele ukususa izikhathi ezimbalwa njengoba ujwayele ukujwayela lezi zivivinyo. Kungumqondo omuhle ukubambelela esihlalweni noma odongeni okokuqala uma uzama lezi zivivinyo.
- Thatha isikhathi sakho. Kuthatha isikhashana ukujwayela ukuma endaweni enjalo engazinzile. Ngeke neze ubambe ibhalansi yakho, ngakho zama ukuhamba nayo kunokuba ulwe nalo.
1 - Isithende sidonsa kwi-BOSU
Lokhu kuthutha kukuvumela ukuba ujwayele uhlangothi lwe-dome we-Balance Trainer, ngakho-ke kulula kakhulu ukuqala.
Ngenxa yalokhu kuthutha, yimani phambi kwe-BOSU bese ubeka isithende sokunene endaweni yedome.
Buyela ekuqaleni futhi uphinde unyawo olwesokunxele, uhamba ngokushesha ngangokunokwenzeka futhi uvumele isithende ukuba iqhubekele eceleni kwedome.
Ukwenza kube nzima, engeza ukugxuma nokushintsha izinyawo emoyeni.
Phinda cishe amasekhondi angu-30-60.
2 - Phatha isinyathelo ku-BOSU
Kusukela ku-Heel Digs, yimela izinyawo ezimbalwa kude ne-BOSU, uqiniseke ukuthi ngeke ilayishe (ungayifaka ematheni uma unayo).
Hamba phambili ngenyawo elungile ungene elangeni lenkunzi yedome. Phindela emuva ukuze uqale futhi uphinde ngakwesokunxele.
Njengoba usujwayele ukuvivinya umzimba, hamba ngokushesha noma wenze kube nzima ngokuguqa endaweni engaphandle. Ungakwazi ngisho nokungeza i-hop uma ususa idome.
Phinda imizuzwana engu-30-60.
3 - Isisekelo esiyisisekelo kwi-BOSU
Kulo, ungase ufune ukuba nesihlalo noma udonga ukubambelela njengoba ujwayele ukuhamba.
Hamba kokubili izinyawo kulelo dome, uzibeke ezihlangothini zeso lenkomo.
Ngokumane umile, uzozizwa unyawo lwakho lushukunyuka futhi isibindi sakho sisebenza ukuze uthole ibhalansi yakho.
Engeza ubunzima ngokuvumela ukuhamba kwesihlalo, ukuphakamisa izingalo phezulu noma ukuvala amehlo akho.
4 - Ukunciphisa kwi-BOSU
Kusuka ku-Basic Stance, shiya isisindo kusuka ezinyaweni kuya ezinyaweni usebenzisa izingalo zokulinganisela.
Gcina amahlombe bese uqaqa ngokuqondile futhi uzizwe ukuthi ama-ankle akho ahamba kanjani ukukugcina ku-BOSU. Uma udinga, thatha ikhefu, bese uvala uma izinyawo zakho zilimala.
Ukwenza kube nzima nakakhulu, hamba noma ugijime phezulu.
Phinda amasekhondi angu-30-60, bese usuka emkhathini bese uhamba endaweni ukuze uphumule izinyawo zakho.
5 - Izikwele ku-BOSU
Yima e-dome ngezinyawo ezinya phambili zesikhungo.
Bhonqa amadolo akho kanye ne-squat, njengokungathi uhlezi esihlalweni.
Gcina imhlane yakho iqondile futhi i-torso yakho uphinde weneze izingalo zakho ukuze usize ibhalansi yakho.
Yehlisa kuze kube yilapho ukhululekile futhi uphakamise phezulu.
Kungase kudingeke ubeke izinyawo zakho ezikhundleni ezehlukene ukuze uthole lapho ungagcina khona ibhalansi yakho njengoba ugijima . Lokhu kunzima kunokuba kubonakale.
Uma ufuna ukuqina okukhulu, bamba izinsimbi, noma ibhola lomuthi.
Phinda u-8-16 kabusha.
6 - Isandiso se-Hip ku-BOSU
Hamba kuwo wonke ama-4 ngamadolo edumbini, izandla phansi. Amadolo kufanele abe ngaphansi kwezintambo, izandla ngqo ngaphansi kwamahlombe.
Vumelanisa i- abs bese uphakamisa umlenze wesobunxele kuze kube sezingeni eliphezulu, uguqe ngamadolo, bese ucindezela isithende.
Yehlisa futhi uphinde u-8-16 kabusha ngaphambi kokushintsha izinhlangothi.
Yenza kube lula ngokugcina izinzwane zenyawo ezansi phansi phansi.
I-7 - I-Basic Crunch
Hlala ededeni enezinyopho ezansi phansi kwedome, amadolo aphethwe.
Ngezandla ngemuva kwekhanda noma ngaphesheya kwesifuba, buyela emuva uze uzizwe unwelele ku-abs.
Bese uvumelanisa i-abs bese ugoqa.
Phinda u-8-16 kabusha.
Kungase kudingeke ushintshe isikhundla sakho ukuthola indawo esebenzela wena.
8 - Bug Bug
Hlala ezinkalweni zakho kancane kancane kweso lenkomo uphinde ulale, uguqe amadolo bese ufika esifubeni bese ubeka izandla phezu kwedome ukuze uthole usizo.
Thatha izandla zakho uphinde ubone ukuthi ulinganisiwe. Uma kungenjalo, shiya kuze kube yilapho uthola isikhundla ongabamba ngaphandle kokuchofoza. Lokhu kuzothatha isikhathi eside kunalokho ucabanga.
Thatha izingalo namadolo, izikhali ziqonde ngqo, namadolo afinyelele kuma-angles angu-90 degree.
Linganisa lapha imizuzwana engu-20-30 noma, ukuze ungeze amandla, wehlisa ingalo ephikisanayo nomlenze ufike phansi, buyela ekuqaleni bese uphinda ngaphesheya kwezingu-8-12.
9 - Ukuthambekela kweBhola
Manje uzosebenzisa uhlangothi oluphambene lwe-BOSU ukuze usebenze umgomo wakho.
Flip i-BOSU bese ubambelela ekuphatheni ngakwesinye icala. Shift endaweni yeplanki, kungaba ngamadolo (kulula) noma izinzwane.
Ukugcina umzimba ngendlela eqondile futhi ngaphandle kokugoqa izingalo, kufaka phambili i-BOSU phambili nangemuva, iphinda izikhathi ezingu-8-12.
Ungase futhi uyigwedle embuthanweni phambili, ngakwesokudla, emuva, kwesokunxele ukuze ungeze ubunzima.
10 - V-Sit
Hlala enkabeni noma phambili phambili e-dome ngezandla ngakunye uhlangothi ukuze uthole ukusekelwa. Ungaphinde uthathe izingalo ngemuva kwakho, ezingase zinikeze ukuzinza okukhulu.
Phakamisa imilenze ngamadolo egobile nokulinganisela, ubeke isibindi ngokuqondile, amahlombe akhululekile futhi i-abs ayibophezele.
Bamba imizuzwana engu-20-30 futhi wengeze kanzima ngokuthatha izandla, uqondise imilenze, noma wengeze umqubu ophansi wegundane.