Lo msebenzi weBOSU Ball uqinisa umzimba wonke futhi uhlanganisa ukuhamba kwe-cardio ukuphakamisa izinga lenhliziyo yakho:
- Gcwalisa zonke izivivinyo, esinye emva kwesinye (isethi esisodwa) somsebenzi omfushane, umzimba ophelele.
- Yenza izinsimbi ezimbili noma ngaphezulu zomsebenzi ngamunye ngesakhiwo sesifunda noma ngokusetha ngokuqondile ukuze usebenze isikhathi eside.
- Hlukanisa isimiso emzimbeni ophezulu nomzimba ophansi ukuze usebenze okufutshane.
1 - Ibhola le-BOSU Ingqikithi yokusebenza komzimba
Shintsha noma yikuphi ukuhamba okudingekayo ukuze uvumelane nezinga lakho lokuzivocavoca nemigomo.
Iziphakamiso zeFomu ze-BOSU Workout:
- Njalo gcina umzimba wakho ukulungiswa okufanele ngesikhathi sokuzivocavoca ngalunye. Kuyinto evamile ukushintsha ukugcina ibhalansi yakho, kodwa qiniseka ukuthi awuyikuyeka.
- Uma uzizwa uphazamisekile, ubambe odongeni ukuze ulinganise noma uphume noma yikuphi ukuphazamisa okwenza ungakhululeki.
- Qala ngesisindo esincane noma ungabi nesisindo sefomu lakho eliphelele.
2 - Ukufudumala Ukuzivocavoca: BOSU Shift, March, futhi Run
Shift, Mashi, bese ugijima
Ukufudumala ngokuma ku-BT nokushintsha isisindo sakho ngezinyaweni ngezinyawo, usebenzisa izingalo zokulinganisela. Phinda ukuphindaphinda kwezingu-10 ohlangothini ngalunye, bese uhamba ngezinyawo ezingu-10 ohlangothini ngalunye. Uma uzizwa ukhululekile, yibeke endaweni ehamba phambili egijima ngezinyawo ezingu-10 ohlangothini ngalunye. Phinda uchungechunge izikhathi ezingu-3.
3 - BOSU Izikwele ezintathu
Izikwele ezintathu
Yima eceleni kwe-BT bese ubeka unyawo olungenhla phezulu. Gwema phansi bese ushaya phezulu, ufike e-dome uphinde uhlasele ku-squat. Hamba uye ngaphesheya futhi u-squat, uqhubeka emuva nangemva kwamasekhondi angu-30 kuya kwangu-60.
4 - I-BOSU Eminye i-Lunges
Ama-Lunges ahlukile
Hlala ebhola bese uthatha izinyawo ezisele ngakwesokunxele, uphonsa ingalo kwesokunxele emzimbeni. Thatha unyawo futhi uphendule imilenze. Ngomthelela ophezulu, qala ngezinyawo zakho phezulu, ezinye izinyawo ukuphumula emuva. Hamba uphinde uguqule ukuze unyawo olulodwa lungene phakathi kwe-BOSU namanye amaphaphu amanyathelo. Phinda imizuzwana engu-30 kuya kwangu-60 .
5 - Ukuzivocavoca komzimba okuphansi nokuqinisa amandla - i-Squat Jumps
I-squat ihamba
Yima e-dome ngezinyawo ngaphesheya kweso lenkomo futhi ugibele phansi ngangokunokwenzeka, amadolo ngemuva kwezinzwane. Phakamisa uphinde uphume phezulu, uthathe izingalo phezulu. Izwe ngamadolo ligobile futhi liphinda imizuzwana engu-30 kuya kwangu-60. Lokhu kuhloswe nge-cardio nokukhuthazela komzimba okuphansi.
I-Squat engu-Overhead Press
I-squat ene-Overhead Press
Bamba ama- dumbbells aphakathi kakhudlwana ngaphezulu kwamahlombe lapho uma endaweni yedome. Ngaphansi kwe-squat (amadolo ngemuva kwezinzwane). Njengoba uphendukela emuva, cindezela izisindo ngaphezulu. Phinda u-8 kuya ku-16 ubuyekeze. Lokhu kuhamba kuzophinde kugcine izinga lokushaya kwenhliziyo ngenkathi libhekisela emzimbeni ophansi namahlombe.
Ama-Lunges Amandla angu-7
Ama-Lunges Amandla
Bhekisana ne-BT bese ubeka unyawo olunene phakathi nendawo yedome. Ngaphansi kwe-lunge (ibhande langaphambili kufanele libe ngemuva kwesonto). Njengoba uqhubeka ucindezela, gxuma uphinde ushintshe imilenze emoyeni, ufike ngezinyawo ezingakwesokunxele e-dome, unyawo lwesokudla emuva. Qhubeka uyeza futhi uguqule imilenze u-8 kuya ku-16 ubuyela. Lokhu kushukumisela ukukhuthazela kuyoba inselele izinga lokushaya kwenhliziyo nomzimba ophansi.
8 - Hlanganisa ne-Bicep Curl
Lunge nge-Bicep Curl
Bamba ama-dumbbells aphakathi nesisindo futhi ume izinyawo ezimbalwa kude ne-BT. Hlanganisa phambili ngonyawo onyaweni emdeni bese wenza i- bicep curl . Cindezela emuva, uhlehlise izingalo, uphinde uphinde uqhubekele u-8 kuya ku-16 umlenze owodwa ngaphambi kokushintsha izinhlangothi. Lokhu kuhamba kuhloswe ngomzimba ophansi kanye ne-biceps.
9 - I-Hamstring Tilts
I-Hamstring Tilts
Vula i-BT phezu kwe-side-side phansi bese ulala phansi, ubeka izinyawo phakathi kwesikhulumi. Phakamisa izintambo ngamasentimitha ambalwa ukusuka phansi bese uwagcine lapho lapho ucindezela u-dome phambili bese ubuyela emuva. Phinda u-8 kuya ku-16 ubuyekeze. Lokhu kuthutha kuhloswe okuyisisekelo kanye nezintambo.
10 - Izandiso ze-Hip
Izandiso ze-Hip
Qedela umzimba ophansi ngokufika kuwo wonke ama-4 ngamadolo ku-dome, izandla phansi. Phakamisa umlenze wesobunxele kuze kube sezingeni eliphezulu, ugcine idolo ligobile, bese ucindezela isithende. Yehla futhi uphinde uqhubeke u-8 kuya ku-16 uphinde uguquke ngaphambi kokushintsha izinhlangothi. Ungabamba isisindo esilula emadolweni ngenselele enkulu.
11 - I-BOSU High Body Exercises: Pushups
Ngolunye uhlangothi lwama-dome, bamba ku-BT nganoma yiluphi uhlangothi endaweni yokucindezela phezulu, emadolweni noma ezinzwaneni. Gcina umzimba uqondile njengoba ugoba izintambo bese ungena ngaphansi kwe-push-up. Phinda uphinde uphinde uphinde uhlele amasheya angu-1 kuya kwangu-3 aphinde abuyele ku-16. Lokhu kuhloswe ngesifuba, izingalo, kanye nomgomo.
12 - I-Fly Exchange
I-Fly Exchange
Themba ku-BT, ikhanda nentamo asekelwa futhi izinyathelo ziphakanyisiwe. Ukubamba ukukhanya kwesisindo esiphakathi, thatha ingalo engakwesokudla ngqo phezu kwesifuba. Nciphisa ingalo phansi kwehlombe (i-elbow kancane kancane) bese uphakamisa. Shintsha izandla bese wehlisa ingalo yesokunxele phansi. Qhubeka ukushintshanisa izingalo ngamasethi angu-1 kuya kwangu-3 we-8 kuya ku-16. Lokhu kuhloswe ngesifuba, ukugcoba, kanye nenhloko.
13 - Row One Armed
I-Row One Armed
Khonya ngamadolo angakwesokunxele emgodini bese ugoqa, ubeka isandla sokunene phansi bese ukhulisa umlenze wesokudla ngqo. Ukubamba isisindo kwesandla sobunxele, ukugoba i-elbow, ukuyihudulela ku-torso ngenkathi ucindezela i-lat muscle (ngakwesokunxele). Yehlisa futhi uphinde uhlele amasheya angu-1 kuya kwangu-3 aphinde abuyele emuva ku-16 kuya ku-16. Uma ugwede kakhulu, gcina amadolo womabili edome. Lokhu kuhloswe emuva nangaphakathi.
14 - Isandiso Sempindiselo
Isandiso Sempindiselo
Lala phansi inkinobho yesisu phezu kweso lezinkunzi nezandla ngaphansi kwengane. Ukugcina i-abs ingenwe, yiphakamise ikhanda nezinyawo emhlabathini endaweni yokwandisa emuva. Yehlisa futhi uphinde, ugcine i-abs esheshayo kuyo yonke inhlangano. Phinda amaqoqo angu-1 kuya kwangu-3 aphinde abuyele ku-16. Lokhu kuhlose ukubuyela emuva.
15 - Ukuzivocavoca okuyinhloko: Ukuqoqa okugcwele
Crunch Full
Hlala endaweni eqondile yeso lenkomo bese uguqa ngamadolo esifubeni, izandla ngemuva kwekhanda. Qinisekisa ukuthi awuqhubeki phambili noma emuva. Cindezela i-abs futhi uphakamise amahlombe kanye nezintambo endaweni yedome ngokuqoqa okugcwele. Yehla futhi uphinde uphinde ubuyekeze u-8 kuya ku-16.
16 - V-uhlale
V-uhlale
Hlala ngeziqhwa kancane phambili phambili bese ubeka izandla zakho emva kwakho. Phakamisa imilenze yakho ibe yi-V futhi i-torso ephilile, ibuyele ngqo (ungawa) futhi ungenayo isivumelwano. Phakamisa izingalo bese ubamba imizuzwana engu-20 kuya kwangu-60.
17 - Iplanki
Iplanki
Ngalolu dome phansi, ungene esimweni sokucindezela phezulu, emadolweni noma ezinzwaneni, ngezandla ngaphesheya kwesikhulumi. Bamba lesi sikhundla, ugcine umugqa oqondile kusuka ekhanda kuya ezithende futhi ugcine i-abs iboshwe. Bamba imizuzwana engu-20 kuya kwangu-60.
18 - Tilts
I-Tilts
Kusuka endaweni ephezulu, gcina izingalo ziqondile futhi umzimba uhambelane njengoba ushaya i-BT phambili futhi ubuyela emuva ku-8 kuya kwezingu-10. Phumla futhi uphinde uphinde uhlele amashejuli angu-1 kuya kwangu-3. Engeza uhlangothi lwezinhlangothi kanye nenselelo enkulu.