Platform BOSU: menene menene, ribobi da rashin kyau. Sanya mafi kyawun motsa jiki tare da BOSU.

BOSU dandamali ne na daidaitaccen daidaito, wanda zai zama ingantaccen kayan aiki don kowane motsa jiki na motsa jiki. A cikin bayyanar, dandamali yana kama da ƙwallon ƙwallon ƙwallon ƙafa, kawai cikin sifar "truncated".

An haɓaka shi a cikin 1999 daga ƙwararren masani David Weka a matsayin mafi aminci madadin ƙwallon motsa jiki. Sunan BOSU ya samo asali ne daga kalmar Duk bangarorin biyu, wanda a wannan yanayin yana nufin "amfani da ɓangarorin biyu".

Dubi kuma:

  • Fitness na roba band (mini-band) mafi kyawun kayan aiki don gida
  • Tausa (abin birgima kumfa) don tausa da kai a gida
  • Yadda ake zaɓar yoga Mat ko dacewar kowane nau'i
  • Duk game da roba hinges don ƙarfin horo

A kan dandamali na BOSU

Mai horarwa BOSU yanki ne na roba wanda aka sanya shi akan tushe mai filastik mai wuya. Faɗin dandamalin shine cm 65 kuma tsayin tsaran - kusan 30 cm cikakke tare da BOSU yana ba da famfon da zaku iya tura iska zuwa ɓangaren dome. Mafi yawan kumburin hemisphere, gwargwadon ƙarfinsa kuma mafi wahalar aiwatar da aikin.

Yayin horo tare da BOSU, zaku iya yin atisayen azaman tallafi ga ƙasan duniya, bisa ga dandamali mai faɗi. A matsayinka na ƙa'ida, ana amfani da gefen domed don motsa jiki da motsa jiki masu ƙarfi, kuma idan aka juyar da ƙwallan, ya zama kayan aiki don ci gaba da daidaito da daidaituwa. Wannan yanayin ya zama sanadin shaharar wannan sabon kayan wasannin a duk duniya.

Za a iya amfani da daidaitaccen dandalin Bosu a kusan duk shirye-shiryen motsa jiki: motsa jiki, horar da nauyi, Pilates, mikewa. Ana amfani da BOSU sosai a wasanni masu ƙwarewa: wasan ƙwallon kwando, wasan motsa jiki na ƙasa, wasan kankara, wasan motsa jiki, wasan tanis har ma da wasan tsere. 'Yan wasan Olympics suna amfani da waɗannan ƙwallan don haɓaka ƙarfin tsoka da haɓaka daidaito. Hakanan, dandamali yana da mahimmanci a cikin maganin jiki don sauƙin murmurewa bayan raunin da kuma hana su.

Aikin farko a BOSU na iya zama baƙon abu har ma da wahala. Kada ku damu, wannan al'ada ce daidai, akan lokaci zaku iya yin atisaye mafi kyau kuma mafi kyau. Kada ku yi sauri kuma ku ci gaba kai tsaye zuwa rukunin hadaddun. Don farawa, zaɓi motsi mai sauƙi don saba da sabon mai koyarwa kuma sami kyakkyawan tushe mai ƙarfi.

Fa'idojin atisaye akan dandamalin BOSU

  1. BOSU ɗayan injunan motsa jiki ne mafi iya aiki. Kuna iya amfani dashi don shimfidawa, Pilates, motsa jiki don daidaitawa, motsa jiki na motsa jiki, da motsa jiki, motsa jiki da horo mai ƙarfi.
  2. Wannan babbar hanya ce don rikita ayyukan atisaye da haɓaka tasirin su. Pushups, huhu, squats, katako - duk waɗannan atisayen da ake gudanarwa akan dandamalin BOSU sun fi wuya, wanda ke nufin za ku ƙona ƙarin adadin kuzari kuma ku inganta jikinku ko da sauri.
  3. Musclesananan tsokoki don yin aiki a duk tsawon lokacin yayin da kake kiyaye ma'auni akan ƙwallo don taimakawa daidaita lafiyar jikinka. Wannan yana tabbatar da ɗaukar nauyin tsokoki na ciki da baya koda lokacin aiwatar da atisayen da nufin sauran sassan jikin.
  4. Sanya nau'ikan kayan aiki mafi aminci fiye da ƙwallon motsa jiki. Fitball idan kuna da haɗari don faɗuwa ko zamewa daga ƙwallon kuma cutar da kansu lokacin amfani da daidaitaccen dandalin kusan an kawar dashi. Na farko, ana ɗaukar BOSU mai ɗorewa. Abu na biyu, tsayin hemisphere ya ninka na fitball sau biyu.
  5. BOSU Platform zai taimaka muku don inganta aikin kayan aiki, haɓaka daidaito da daidaito. Yana da amfani a gare ku a rayuwa ta ainihi da sauran wasanni. Kuma ba lallai ba ne a yi kowane atisaye mai rikitarwa. Don haɓaka daidaito da ma'anar daidaituwa ko da kawai tsayawa akan ƙwallo.
  6. Domin kiyaye daidaituwa akan dandamali, ana tilasta muku amfani da tsokoki na karfafa gwiwa. Yayin motsa jiki na yau da kullun tsokoki na ciki waɗanda ba su da hannu a cikin aikin, wanda shine dalilin da yasa akwai rashin daidaito na tsoka da ciwon baya. Horo tare da BOSU na yau da kullun zai taimaka muku don kauce wa wannan.
  7. BOSU ana iya kiransa kayan wasan motsa jiki da yawa fiye da, misali, ƙwallon ƙafa daidai. Kuna iya yin aikin zama da kwance a kan iyakar duniya, amma kuma a tsaye a ƙafafunta ko gwiwoyinku. Za ku sami zarafin yin mahimmancin motsa jiki don duka jiki!
  8. Tsarin daidaitawa yana da sauƙin amfani. Don yin motsa jiki tare da ƙwallon ƙwallon ƙwallon ƙafa, a matsayin ƙa'ida, kuna buƙatar nemo motsa jiki na musamman. Boss zai zama mataimakiyar ku don aiwatar da ayyukan da aka saba, amma tare da bonLisa yadda ya dace.
  9. BOSU zai kara nau'ikan ayyukanku. Ayyuka na yau da kullun waɗanda aka maimaita daga darasi zuwa darasi, ba sa kawo ingantaccen aiki kuma zai iya ma hana nishaɗi. A wannan yanayin taimakon zai zo da ƙarin kayan wasanni (misali, ƙwallon ƙwallon ƙwallon ƙwal, ƙwallon magani, bandin roba) wanda zai taimaka muku haɓaka aikinku na Arsenal na motsa jiki da motsa jiki.

Rashin dacewar BOSU

  1. Daya daga cikin manyan rashin dacewar BOSU a duniya shine farashin. Matsakaicin farashin irin wannan na'urar kwaikwayo shine 5,000-6,000 rubles. Idan aka kwatanta shi da ƙwallan motsa jiki ɗaya, bambancin yana da yawa kuma ba ya son Shugaban.
  2. Tsarin daidaitawa har yanzu bai sami sanannen sanannen ba. Za ku sami ɗimbin motsa jiki na bidiyo daga BOSU koda a kwatanta da, alal misali, ƙwallon yoga ko ƙungiyar motsa jiki.
  3. Motsa jiki akan BOSU yana ɗora kaya a ƙafafunku na ƙasa. Rainunƙwasa ƙwanƙwasa rauni ne na yau da kullun ga waɗanda ke ɗauka a kai a kai. Yana da matukar mahimmanci a sanya ƙafafu a layi ɗaya da juna a tsakiyar tsibirin, kiyaye gwiwoyi a lanƙwasa. Amma a wasan motsa jiki na gida ba kowa ke ba da hankali ga dabarun da suka dace ba.
  4. Idan kuna da matsaloli game da daidaito da daidaituwa, yana motsa jiki akan ƙwallon da zaku yi wahala. A wannan yanayin ya fi kyau kada ku yi sauri don sayen BOSU, kuma ku mai da hankali ga ci gaban daidaito ta hanyar daidaitattun atisaye tare da nauyin kansa. Hakanan ba a ba da shawarar yin amfani da Bare mutane tare da yawan juzu'i da tsalle-tsalle na matsi ba.
  5. Kasancewa cikin daidaita dandamalin Bosu ba shi yiwuwa a yi amfani da dumbbells masu nauyi. Na farko, ba shi da aminci saboda kuna buƙatar kiyaye ma'auni. Na biyu, balan-balan yana da ƙuntataccen nauyi (kimanin kilogram 150, ana iya samun ƙimomin daidai akan marufi). Wannan yana nufin cewa tsananin ƙarfin horo tare da aikin BOSU ba zai yi aiki ba.

15 ingantaccen atisaye tare da BOSU

Samu ingantattun atisaye 15 tare da BOSU wanda zai taimake ka ka rage kiba, matse jiki, ƙona calories da kawar da wuraren matsala.

1. Pushups dangane da duniya:

2. squats:

3. Hare-hare:

4. Squats tare da juyawa na jiki:

5. gwiwoyi sama a mashaya:

6. Gwiwa a cikin katako na 2:

7. Allon gefe tare da daga kafa:

8. Gada:

9. Kafa ya daga dukkan kafafu hudu:

10. Murɗawa:

11. Karkatar da-keke:

12. V-ƙwanƙwasa:

13. Superman:

14. Tsalle a cikin madauri akan dandamali:

Kuma duk wani atisaye na tsaye a kan BOSU hemisphere, gami da yin aiki tare da dumbbells na makamai da kafaɗu, karkata, juya jiki, ɗaga kafa:

Don hotuna godiya ga tashoshin youtube: Yarinyar Fitacciyar Rayuwa, Gajerun hanyoyi tare da Marsha, BodyFit Na Amy, Bekafit.

Nasihu don horo akan BOSU:

  • Koyaushe shiga cikin sneakers kawai. Zaɓi samfurin tare da takalmin da ba zamewa ba don samar da kariya ga jijiyoyin.
  • A karo na farko kar a yi amfani da dumbbell, yana tsaye a kan dutsin duniya, har sai kun sami tabbaci don kiyaye daidaito.
  • Ba a ba da shawarar tsayawa kan BOSU juye juzu'i (a kan dandamalin filastik).
  • Thearancin ƙwallon roba, mafi sauƙin aiwatar da atisayen. Don haka kar a kumbura shi zuwa iyakar a makon farko na amfani.
  • Lokacin da kake tsayawa a gefen dome na mashin, a hankali bi sanya ƙafafun. Matsayin ƙafa kusa da tsakiyar, dole ne su kasance a layi ɗaya da juna. Riƙe gwiwoyinku.
  • Fara darasinku da dumi, ƙare tare da miƙawa.

4 horon bidiyo na shiryayye tare da BOSU

Idan kuna son samun shirye shirye, muna ba ku shawara ku gwada bidiyo ta gaba tare da dandamalin BOSU:

1. Horar da dukkan jiki tare da BOSU (minti 25)

Minti 25 Cikakken Jikin BOSU Motsa jiki!

2. Horar da dukkan jiki tare da BOSU (minti 20)

3. Ciki + ƙafafu + zuciya tare da BOSU (minti 20)

4. Pilates tare da BOSU (minti 20)

Tsarin Bosu yana zama sanannen kayan aiki a horo. Kuna iya siyan na'urar kwaikwayo don amfanin gida, kuma kuna iya aiki tare da shi a cikin zauren. Fara inganta jikinku, ƙarfafa murfin murdede kuma don haɓaka ƙwararren mai horo na BOSU.

Dubi kuma:

Leave a Reply