Platform BOSU: ndi chiyani, zabwino ndi zoyipa. Pamwamba pazochita zabwino kwambiri ndi BOSU.

BOSU ndi nsanja yosunthika yosunthika, yomwe ingakhale chida chothandiza pakulimbitsa thupi kulikonse. Mawonekedwe, nsanjayo imafanana ndi fitball, koma mu mawonekedwe a "truncated".

Idapangidwa mu 1999 ndi katswiri David Weka ngati njira yotetezeka kuposa mpira wolimbitsa thupi. Dzina lakuti BOSU limachokera ku mawu akuti Both Sides Up, omwe apa amatanthauza "kugwiritsa ntchito mbali zonse ziwiri".

Onaninso:

  • Fitness elastic band (mini-band) zida zabwino kwambiri zapakhomo
  • Wodzigudubuza kutikita (thovu wodzigudubuza) wodziyeseza nokha kunyumba
  • Momwe mungasankhire Mat kapena yoga yolimba yamitundu yonse
  • Zonse zazitsulo zazitsulo zophunzitsira mphamvu

Pa nsanja ya BOSU

Wophunzitsa BOSU ndi hemisphere ya rabara yomwe imayikidwa pa pulasitiki yolimba. Dera la nsanja ndi 65 cm ndi kutalika kwa dziko lapansi - pafupifupi 30 cm yodzaza ndi BOSU imapereka mpope womwe mutha kupopera mpweya mu gawo la dome. Kuchuluka kwa hemisphere kumapangitsa kuti thupi likhale lotanuka kwambiri ndipo zimakhala zovuta kuchita masewera olimbitsa thupi.

Mukamaphunzitsidwa ndi BOSU, mutha kuchita masewera olimbitsa thupi ngati chithandizo cha hemisphere, kutengera nsanja yosalala. Monga lamulo, mbali yolamulira imagwiritsidwa ntchito pochita masewera olimbitsa thupi ndi mphamvu, ndipo pamene mpirawo watembenuzidwa, umakhala chida cha chitukuko chokhazikika ndi kugwirizana. Kusinthasintha kumeneku kunali chifukwa cha kutchuka kwa zida zamasewera zatsopanozi padziko lonse lapansi.

Kusanja nsanja Bosu angagwiritsidwe ntchito pafupifupi mapulogalamu olimba: aerobics, zolimbitsa thupi, Pilates, kutambasula. BOSU amagwiritsidwa ntchito kwambiri pamasewera aukadaulo: basketball, kutsetsereka kotsetsereka, kutsetsereka kwa chipale chofewa, masewera olimbitsa thupi, tennis komanso masewera ankhondo. Othamanga a Olimpiki amagwiritsa ntchito mipira imeneyi kuti apititse patsogolo mphamvu za minofu ndikukula bwino. Komanso nsanja ndiyofunikira pakuchiritsa thupi kuti muchiritsidwe mosavuta pambuyo povulala komanso kuwapewa.

Nthawi yoyamba yolimbitsa thupi pa BOSU ingawoneke yachilendo komanso yovuta. Osadandaula, izi ndizabwinobwino, pakapita nthawi mudzatha kuchita masewera olimbitsa thupi bwino komanso bwino. Osathamangira ndikupitilira molunjika ku kalasi yovuta. Kuti muyambe, sankhani kuyenda kosavuta kuti muzolowere mphunzitsi watsopano ndikupeza maziko abwino olimba.

Ubwino wa masewera olimbitsa thupi papulatifomu ya BOSU

  1. BOSU imodzi mwamakina ochita masewera olimbitsa thupi ambiri. Mutha kugwiritsa ntchito kutambasula, Pilates, masewera olimbitsa thupi, masewera olimbitsa thupi, komanso aerobic, plyometric ndi kuphunzitsa mphamvu.
  2. Iyi ndi njira yabwino kwambiri yosinthira zochitika zachikhalidwe ndikuwonjezera mphamvu zake. Pushups, mapapo, squats, matabwa - zochitika zonsezi zimayendetsa pa nsanja ya BOSU zimakhala zovuta kwambiri, zomwe zikutanthauza kuti mudzawotcha zopatsa mphamvu zambiri ndikuwongolera thupi lanu mofulumira.
  3. Minofu yayikulu kuti ikhale yogwira ntchito nthawi yonseyi mukamasunga mpirawo kuti muchepetse thupi lanu. Izi zimatsimikizira katundu pa minofu ya m'mimba ndi kumbuyo ngakhale panthawi yochita masewera olimbitsa thupi omwe amayang'ana mbali zina za thupi.
  4. Ali ndi zida zotetezeka kwambiri kuposa mpira wolimbitsa thupi. Fitball ngati muli ndi chiopsezo kugwa kapena kuzembera mpira ndi kudzivulaza pamene ntchito bwino nsanja pafupifupi kuthetsedwa. Choyamba, imaganiziridwa kuti BOSU yokhazikika. Kachiwiri, kutalika kwa hemisphere ndi kuwirikiza kawiri kuposa kwa fitball.
  5. Platform BOSU ikuthandizani kukonza magwiridwe antchito a zida za vestibular, kukhala bwino komanso kulumikizana. Ndizothandiza kwa inu m'moyo weniweni komanso kusewera masewera ena. Ndipo sikoyenera kuchita zovuta zolimbitsa thupi. Kukulitsa kukhazikika komanso kulingalira bwino ngakhale kuyimirira pa mpira.
  6. Kuti musunge bwino papulatifomu, mumakakamizika kugwiritsa ntchito minofu yozama yokhazikika. Pa nthawi yachibadwa thupi lakuya m`mimba minofu si nawo ntchito, nchifukwa chake pali kusalinganizika minofu ndi ululu msana. Kuphunzitsidwa pafupipafupi ndi BOSU kudzakuthandizani kupewa izi.
  7. BOSU ikhoza kutchedwa chida chamasewera chosunthika kwambiri kuposa, mwachitsanzo, fitball yofanana. Mukhoza kuyeseza kukhala ndi kugona pa dziko lapansi, komanso kuyimirira pamapazi ake kapena mawondo. Mudzakhala ndi mwayi wochita masewera olimbitsa thupi othandiza kwambiri thupi lonse!
  8. Pulatifomu yofananira ndiyosavuta kugwiritsa ntchito. Pochita masewera olimbitsa thupi ndi fitball, monga lamulo, muyenera kupeza masewera olimbitsa thupi apadera. Bwana adzakhala chida chanu chothandizira pochita masewera olimbitsa thupi mwachizolowezi, koma ndi bonLisa magwiridwe antchito.
  9. BOSU idzawonjezera zolimbitsa thupi zanu. Zochita zolimbitsa thupi zomwe zimabwerezedwa kuchokera ku phunziro kupita ku phunziro, sizibweretsa mphamvu zambiri komanso zimatha kufooketsa thupi. Pamenepa thandizo libwera ndi zida zowonjezera zamasewera (mwachitsanzo, fitball, mipira yamankhwala, gulu lotanuka) zomwe zingakuthandizeni kukweza masewera olimbitsa thupi ndi masewera olimbitsa thupi a Arsenal.

Zoyipa za BOSU

  1. Chimodzi mwazovuta zazikulu za hemisphere BOSU ndi mtengo. Mtengo wapakati wa simulator yotere ndi 5,000-6,000 rubles. Poyerekeza ndi mpira wolimbitsa thupi womwewo, kusiyana kwake ndikwambiri komanso sikukomera a Bwana.
  2. Pulatifomu yofananira ikuyenera kutchuka kwambiri. Mupeza masewera olimbitsa thupi osiyanasiyana ochokera ku BOSU ngakhale poyerekeza, mwachitsanzo, mpira wa yoga kapena gulu lolimbitsa thupi.
  3. Zochita zolimbitsa thupi pa BOSU zimayika katundu pamiyendo yanu yapansi. Mphuno ya sprain ndi kuvulala kofala kwa iwo omwe amatenga nthawi zonse pa hemisphere. Ndikofunikira kwambiri kuyika miyendo yofanana wina ndi mzake pakati pa dziko lapansi, kusunga mawondo. Koma kulimbitsa thupi kunyumba si aliyense amene amalabadira njira yoyenera.
  4. Ngati muli ndi mavuto ndi bwino ndi kugwirizana, izo masewera pa mpira mudzachita zovuta. Pankhaniyi, ndibwino kuti musafulumire kugula BOSU, ndikuyang'ana pa chitukuko cha bwino kudzera muzochita zolimbitsa thupi ndi kulemera kwanu. Sitikulimbikitsidwanso kugwiritsa ntchito Bare anthu omwe amakhala ndi chizungulire pafupipafupi komanso kudumpha kwakuthwa kwamphamvu.
  5. Kuchita nawo kugwirizanitsa nsanja ya Bosu ndikosatheka kugwiritsa ntchito ma dumbbells olemera kwambiri. Choyamba, ndizosatetezeka chifukwa muyenera kusunga bwino. Chachiwiri, buluni ili ndi zoletsa zolemetsa (pafupifupi 150 kg, mfundo zenizeni zingapezeke pa phukusi). Izi zikutanthauza kuti maphunziro amphamvu kwambiri ndi masewera olimbitsa thupi a BOSU sangagwire ntchito.

Zochita 15 zogwira mtima ndi BOSU

Pezani masewera olimbitsa thupi a 15 ndi BOSU omwe angakuthandizeni kuchepetsa thupi, kulimbitsa thupi, kutentha zopatsa mphamvu ndikuchotsa madera ovuta.

1. Pushup zochokera ku hemisphere:

2. Squats:

3. Zowukira:

4. Kuswana mozungulira thupi:

5. Maondo mmwamba mu bala:

6. Mawondo mu thabwa No. 2:

7. thabwa lakumbali lokweza mwendo:

8. Mlatho:

9. Kukweza miyendo pa zinayi zonse:

10. Kupotoza:

11. Kupotoza-njinga:

12. V-crunches:

13. Superman:

14. Kulumpha lamba papulatifomu:

Ndipo zolimbitsa thupi zilizonse pa BOSU hemisphere, kuphatikiza kugwira ntchito ndi ma dumbbells a mikono ndi mapewa, kupendekera, kutembenuza thupi, kukweza mwendo:

Pazithunzi chifukwa cha mayendedwe a youtube: The Live Fit Girl, Shortcircuits ndi Marsha, BodyFit Wolemba Amy, Bekafit.

Malangizo ophunzirira pa BOSU:

  • Nthawi zonse kondani ma sneaker okha. Sankhani chitsanzo chokhala ndi chokhacho chosasunthika kuti chiteteze ku mitsempha.
  • Nthawi yoyamba musagwiritse ntchito dumbbell, mutayima pamtunda wozungulira, mpaka mutatsimikiza kusunga bwino.
  • Osavomerezeka kuyimirira pa BOSU mozondoka (papulatifomu ya pulasitiki).
  • Mpirawo ukachepa, zimakhala zosavuta kuchita masewera olimbitsa thupi. Chifukwa chake musawonjezere kuchuluka kwake mu sabata yoyamba yogwiritsira ntchito.
  • Mukayima kumbali ya dome ya treadmill, tsatirani mosamala kuika mapazi. Phazi malo pafupi ndi pakati, iwo ayenera kufanana wina ndi mzake. Mawondo anu apinda.
  • Yambani phunziro lanu ndi kutentha, kutsiriza ndi kutambasula.

Maphunziro 4 amashelufu amakanema ndi BOSU

Ngati mumakonda kukhala ndi maphunziro okonzeka, tikupangira kuti muyese kanema wotsatira ndi nsanja ya BOSU:

1. Kuphunzitsa thupi lonse ndi BOSU (Mphindi 25)

Mphindi 25 Thupi Lathunthu la BOSU!

2. Kuphunzitsa thupi lonse ndi BOSU (Mphindi 20)

3. Mimba + miyendo + cardio ndi BOSU (Mphindi 20)

4. Pilates ndi BOSU (Mphindi 20)

Pulatifomu ya Bosu ikukhala chida chodziwika bwino pakuphunzitsira. Mutha kugula simulator yogwiritsira ntchito kunyumba, ndipo mutha kugwira naye ntchito muholo. Yambani kukonza thupi lanu, limbitsani minofu corset ndikukulitsa wophunzitsa bwino BOSU.

Onaninso:

Siyani Mumakonda