Iyi BOSU Ball Workout inosimbisa muviri wose uye inosanganisira cardio inokurudzira kukura mwoyo wako:
- Pedzisa zvose zvidzidzo, imwe pashure peimwe (imwe yakagadzirirwa) kwenguva pfupi, muviri wose wakadzidzira.
- Ita 2 kana kupfuura mamwe masero emubatiro wega wega mumutambo wedunhu kana mune zvakananga zvinotora nguva refu yekuita basa.
- Ita mutambo mukati memuviri wepamusoro uye pasi pasi kuti uite kwenguva shoma.
1 - BOSU Ball Bhuku Rose Rokugadzirira
Gadzirisa chero kufamba kunofanirwa kuenderana nehutano hwako uye zvinangwa.
Chikwata Chekufananidzira kweBOSU Kudzidzira:
- Nguva dzose chengetedza muviri wako mukurongeka kwakakodzera panguva yega yega yega. Zvakajairika kuchinja kuti uchengetedze kuenzanisa kwako, asi iva nechokwadi chokuti hauna kupera.
- Kana iwe uchinzwa uchinetseka, ubatisisa pamadziro kuti uenzanise kana kutora marudzi ose anokuita kuti urege kunetseka.
- Tanga nechiremera chakare kana kuti usine uremu kuti uite fomu yako yakakwana.
2 - Kushamwaridzana Kuedza: BOSU Shift, March, uye Run
Shift, March, uye Run
Kushamwaridzana nekumira paBT uye kuchinja uremu hwako kubva patsoka kusvika kune imwe, uchishandisa zvombo kuti uenzane. Dzokorora gumi reps kune rumwe rutivi, uye ipapo famba uchidzoka 10 reps kune rumwe rutivi. Kana iwe uchinzwa wakasununguka, tora iyo kusvika mujogeni chiedza kune 10 reps kumativi ose. Dzokorora ruongedzo katatu.
3 - BOSU Triple Squats
Triple Squats
Mira kumativi kuBT uise rutsoka rwakarurama pamusoro. Shingai pasi uye mushure mokunge musimudza, muchienda padenga uye muchiderera mu squat. Tanga kune rimwe divi uye uite squat, uchienderera mberi uye mberi kwemasekondi 30 kusvika ku60.
4 - BOSU Alternate Lunges
Alternate Lunges
Simira bhora utore rutsoka rworuboshwe diagonally kumashure kwako, kurova ruoko rworuboshwe kumativi ose mumuviri. Dzorera rutsoka shure uye shandura makumbo. Nokuda kwemasimba makuru, tanga netsoka dzako pamusoro, imwe netsoka ichimbera shure. Svetuka uye shandura kuitira kuti rimwe rutsoka ruve pakati peBOSU nemamwe mapapu emakumbo. Dzokorora kwemaminitsi 30 kusvika ku60 .
5 - Kumusoro kweMweya Kutsungirira uye Simba Kudzidzira - Squat Jumps
Squat Anopepuka
Simira pane dome nemakumbo kune rumwe rutivi rweziso renzombe uye svetuka zvakaderera sezvaunogona, mabvi shure kwezvenwe. Dzorera shure uye svetuka kumusoro, uchibata maoko kumusoro. Imba nemabvi akadzoka uye anodzokorora kwemaminitsi 30 kusvika ku60. Izvi zvinokonzera cardio uye kuderera muviri kutsungirira.
6 - Squat neApeper Press
Squat nepamusoro Press Press
Tora zviduku-zvinorema zviduku zvakanyanya pamapfudzi sezvaunomira pane dome. Pasi kusvika kune squat (mabvi shure kwezvigunwe). Sezvaunosundira shure, shandisa zvimiso zvepamusoro. Dzokorora 8 kusvika ku16 zvakare. Izvi zvinoitawo kuti mwoyo uwedzere kutarisa paunenge uchitsvaga muviri wepasi uye mapepa.
7 - Simba reMagetsi
Power Lunges
Tarisa BT uye isa rutsoka rwakarurama mukati mehara. Pasi kusvika mumugomo (bondo rinotangira rinofanira kunge riri shure kwezvigunwe). Sezvaunofunga iwe, svetuka uye ushandure makumbo mumhepo, uchidzika necheboshwe kuruboshwe, rutsoka rworudyi shure. Rambai muchikwira uye muchigadzika makumbo kwema8 kusvika ku16 zvakare. Uku kutsungirira kunokonzera kushamwaridzana kwemwoyo uye muviri wepasi.
8 - Taura neBicep Curl
Lunge neBicep Curl
Ita zvidzitiro zvakasvike-zvinorema uye simira makiromita kubva kure neBT. Tungamira mberi nerutsoka rworudyi kune dome uye ita bicep curl . Dzvinyirira kumashure, kuderedza zvombo, uye kudzokorora kusvika 8 kusvika ku16 kunodzoka patsika rimwe chete musati machinja mapande. Izvi zvinokanganisa muviri wepasi uye biceps.
9 - Hamstring Tilts
Hamstring Tilts
Dzorera BT pane dome-side pasi uye uvate pasi, uise tsoka mukati mepuratifomu. Simudza mahudyu masendimita masere kubva pasi uye uchengetedze ipapo apo iwe unofambisa dome mberi uye shure. Dzokorora 8 kusvika ku16 zvakare. Izvi zvinokanganisa chinangwa uye minda.
10 - Hip Extensions
Hip Extensions
Pedzisa muviri wakaderera nokukwira kumativi ose mana nemabvi padenga, maoko pasi. Simudza rutsoka rworuboshwe kusvika kumusoro, ufugame mabvi, uye usungirire chitsitsinho kusvika padenga. Pasi uye dzokorora kwema8 kusvika ku16 dzinodzoka mushure mokuchinja majeko. Iwe unogona kubata chiremera chechiedza pamabvi pane imwe dambudziko.
11 - BOSU Muviri Wakadzidzira Maitiro: Pushups
Uine rutivi rworudyi pasi, ubatisisa BT kune rumwe rutivi mu-push-up position, pamabvi kana zvigunwe. Chengetedza muviri wakananga sezvo iwe uchikotamisa zvidzitiro uye udzike mu push-up. Dzorera zvakare uye dzokorora zvikamu zvitatu kusvika ku3 zvisere zve16 kusvika ku16 zvakare. Izvi zvinokonzera chifukidzo, maoko, uye nheyo.
12 - Fly Exchange
Fly Exchange
Nhema paBT, musoro nemutsipa zvakatsigirwa uye zviuno zvakasimudzwa. Kubata chiedza kusvika mukati-kati uremu, tora ruoko rworudyi rwakananga pamusoro pebhokisi. Pasira ruoko pasi pasi pefudzi rwepamusoro (gorofu zvishoma zvishoma) ipapo simudza zvakare. Shandura maoko uye kuderedza ruoko rworuboshwe pasi. Ramba uchigadzirisa zvigadziro zvemashure 1 kusvika ku3 kubva pa8 kusvika ku16 zvakare. Izvi zvinokonzera chepfu, glutes, uye core.
13 - Rimwe Rakashandurwa
Rimwe-Rine Row
Gurusa nebhokisi rakasara pane dome uye ukotamire pamusoro, uise ruoko rworudyi pasi uye uwedzere rutsoka rworudyi pakarepo. Kubata uremu muruoko rworuboshwe, kuvhara murara, kuchikwevera kune torsi paunenge uchivhara musasa wemakumbo (kurutivi rwemashure). Pasi uye dzokorora zvikamu zvitatu kusvika ku3 zvemasere kusvika 16. Kana iwe uchinetseka zvakare, chengetedza mabvi maviri ari padenga. Izvi zvinoratidzira kumashure uye nheyo.
14 - Kudzokorora Kuwedzerwa
Dzorera Kuwedzera
Rara pasi nebhokisi riri mudumbu pane ziso renzombe uye maoko pasi pechidiki. Kuchengeta kusina kubvumirana, simudza musoro nemakumbo kubva pasi muwedzere mberi. Pasi uye kudzokorora, kuchengetedza kusasimbiswa mukati rose. Dzokorora 1 kusvika ku3 seti dze 8 kusvika ku16 dzinodzoka. Izvi zvinokonzera kumucheto kumashure.
15 - Core Exercises: Kuzadza Kwakakwana
Full Crunch
Gara pane dome mberi kweziso renzombe uye tora mabvi mubhokisi, maoko ari shure kwe musoro. Iva nechokwadi chokuti hausi kupfuurira mberi kana kumashure. Svinai the abs uye musimudze mapepa uye mahudyu kubva pane dome mumutambo wakakwana. Pasi uye dzokororazve kusvika 8 kusvika 16.
16 - V-vagere
V-vagere
Gara nehudyu zvishoma mberi mberi pane dome uye isa maoko ako shure kwako. Simudza makumbo ako kusvika muV uye wakatsvaira mutsva kumashure, uchichengetedza zvakarurama (usati wawa) uye abs usagadziriswa. Simudza maoko uye ubatisise masekondi makumi maviri nemakumi matanhatu.
17 - Plank
Plank
Uine dome kurutivi rwezasi, pinda mukumanikidza-kumusoro, pamabvi kana zvigunwe, nemaoko kune rumwe rutivi rwepuratifomu. Tora nzvimbo iyi, kuchengetedza rutsoka rwakananga kubva kumusoro kusvika kune zvitsitsinho uye kuchengeta abs kusungirirwa. Gara kwemaminitsi makumi maviri nemakumi matanhatu.
18 - Tilts
Tilts
Kubva pane chinzvimbo chepamusoro, chengetedza maoko akajeka uye muviri uchienzaniswa sezvaunodedera BT mberi uye kudzoka kwe 8 kusvika ku10 zvakare. Zorora uye dzokorora kwema1 kusvika ku3. Wedzera rutivi rwemasuo pamwe chete nedambudziko rakawanda.