Kuramba Rope ndiyo Fast Portable Nzira yekuvaka Kuita
Nzira yakasvetuka inogona kuva imwe yenzira dzinoshandisa mari yakawanda yekuwedzera kuwedzera kwehutano hwemwoyo muitiro wako wekuita basa. Kana iwe uchida kushandiswa kwekutengesa uye kushanda zvakanaka, rwonzi rwonzi runogona kuva rakanyanya "iwe unofanirwa kunge uine" chikamu chemishonga yakakwana . Kana yaita zvakanaka, kutumbuka tambo kunogona kuvandudza mafungiro emwoyo , kuvandudza kuenzanisa uye kugona, kuwedzera simba remasimba nekutsungirira, uye kupisa makorikori.
Ini pachangu, ndinoshandisa rambo rwonzi panguva yechipfuva chekudzidzisa maitiro kuitira kuti mwoyo wangu uwedzere kuwedzera uye rega misungo yangu igare pakati pekusimudza kwemazuva mashoma. Ndinogona kuunza nayo nyore nyore neni pandinofamba uye, ndichibatanidza kushandiswa kwayo nemaitiro mashoma emitambo , ndine chiremera uye chinotakura muviri nguva dzose pandinozoguma.
3 Zvipo zveJump Roping
Iwe unogona kufunga kuti jumbo rokumhanya isati iri chido checheche, asi kutambanudza tambo ndiyo miviri-inopindira maitiro uye zvizhinji zvinobatsira:
- Kunovandudza Kuenzanisa , Agility uye Kugadzirisa
Jump rope workouts yakatanga kuitwa mumabhogi ehomwe. Mabhokisi mabhesi achiri kushandisa tsambo kuruka kuti avake simba uye tsoka dzinokurumidza. Nzira dzakasiyana-siyana dzekufambisa tsoka dzinoshandisa kudiwa kwekugadzirisa, hutano uye nekukurumidza kufunga. Zvimwe zvezvipikano izvi zvinosanganisira kumhanya kwegumbo rimwe uye zvinyorwa zviviri (kumhanyira mumwe nomumwe, iwe unosungira tambo kaviri) kuti uwedzere kuoma. - High Calorie Burner
Zvichienderana neunyanzvi hwehutano hwako uye kutengesa kwako, iwe unogona kupisa kubva 10 kusvika ku 15 makorikiti neminiti nekusvetuka tambo. Kachimbidzika tambo jumpers inogona kupisa makorikori pamutengo wakafanana nekushanda.
- Inovaka Urefu Zvakasimba
Rope jumping inogona kuva yakaoma uye iri kuwedzerwa kukuru kune imwe nguva yekudzidziswa kana kurovedza muviri . Funga kuwedzera kambo kuruka kwemaminitsi makumi matatu kusvika ku90 pakati pezvimwe zvinoshandiswa. Imwe pfungwa ndeyokushandisa tambo kuruka mushure mekusimudzirwa kwega kwega kwega kana mamwe maitiro ekufambisa . Izvi zvinogadzira kushanda muviri kwakakwana kunoshanda muviri kunosanganisira zvose kutsungirira kwepfungwa uye musimba simba muchikamu chimwechete.
Kuchengetedza kwekuJumping Rope
Kana uine kuwedzerwa kweropa, kubhururuka kwemambo kungasava yakanakisisa yekuzvisarudzira iwe. Nzvimbo yekudzika pasi inogona kuderedza ropa richiyerera zvakare kumwoyo izvo zvinogona kuwedzera kuwedzera kweropa. Kana iwe uine hosha yepamusoro, kurukura nezvezvipingamupinyi zvekushandisa tambo yakananga nachiremba wako usati watanga kuita zvekuita.
Rope Jumping: Kutanga
Funga kuti wakagadzirira kuzvipa? Pano, zvinyorwa pane zvaunoda kuziva nekuita:
1. Sarudza Jump Ropa
Jump ropes inowanikwa mune zvese zvezvinhu uye nemhando dzakasiyana-siyana dzepamusoro-tech. Zvimwe zvezvinhu izvi zvinobatsira ruka tambo famba nekukurumidza nekufamba kwakanaka; dzimwe nzira dzingasarudzwa kunyange dzakaita swivel action pakati pemaketani nemaoko. Tsambo yaunotenga inofanira kuva yakagadzikana kubatisisa uye kuve yakanyarara.
Weighted jump ropes inogona kubatsira kukudziridza kumusoro kwemuviri mutsipa mutsi uye kutsungirira. Iyi tambo haisi yevatangi vekutanga, uye haisi yevaya kune avo vanoda basa rekuita basa. Kana iwe ukatenga tambo yakakoswa, iva nechokwadi kuti uremu huri mudambo panzvimbo pekubatisa kuti usabatanidza kusunga, zvidzitiro uye mapepa.
Tambanudza rutsoka rwako rutsva pamire pakati petambo uye uchikwevera zvigadziri kumativi ako. Kune vanotanga, zvinyorwa zvinofanira kungosvika pamakumbo ako.
Sezvaunenge uine unyanzvi uye unofanirwa, unogona kupfupisa tsvina yako. Tsvimbo shomanana ichashanya nokukurumidza, kukumanikidza kuti udzikezve.
2. Jump Rope Technique
Sezvakaita chero basa ripi neripi, kushandisa nzira yakakodzera kunobatsira kuchengetedza basa rakachengeteka uye rinoshanda .
- Fomu yakanaka yokukwira inosanganisira kuchengetedza mapepa ako akasununguka uye akapinda mukati uye zvishoma zvishoma.
- Iwe unofanirwa kunge uine mashoma mashoma ekufambisa muviri.
- Zvose zvekushandura simba uye kufamba kunofanirwa kubva pamakumbo ako, kwete maoko ako.
- Paunenge uchimhanya, chengeta mabvi ako zvishoma. Bounce zvishoma nezvishoma pamusoro nepasi pazvigunwe. Netsoka dzako dzinofanira kubva pasi dzichikwanira kuti tambo iende pasi.
- Nyika zvishoma nezvishoma pamabhora etsoka kudzivirira kukuvara kwemabvi.
- Usasvetuka kumusoro kana kuoma zvakaoma.
- Shandisa gumbo rinosviba, risina zvipingamupinyi uye rinokanganwira. Matanda, dare remitambo kana mathi rakabhedzeswa zvakanaka. Usambosvetuka pakrete.
- Iva nemoyo murefu uye utange zvishoma.
3. Kusvinura Usati Wambosvika Rope
Usati watanga kusvetuka kubata, ita zvinyoro, zvishoma kusvika pamaminitsi mashanu kusvika kune gumi. Izvi zvinogona kusanganisira kufamba kana kufamba- famba panzvimbo , kana kunyange kutengesa tempo rope jumping.
4. Zvishoma nezvishoma Kuwedzera Nguva uye Kuwedzera
Kutumbuka tambo kunogona kuva yakanyanyisa, yepamusoro-zvo muviri. Iva nechokwadi chekutanga zvishoma nezvishoma uye kuwedzera zvishoma nezvishoma. Iwe unogona kuedza anenge masero matatu, 30-wechipiri pakuguma kwekugara kwako kwemazuva ose kwevhiki yekutanga. Zvichienderana nehutano hwako hwemazuva ano, iwe unganzwa usingafungi kana kushungurudzika kuduku mumatumbu emhuru. Izvi zvinogona kukubatsira kuti uone kuti ungaita zvakadini pane rako rinotevera rambo rwonzi rutsigiro. Zvishoma nezvishoma kuwedzera nhamba yezvinhu zvauri kuita, kana nguva yaunoita nayo, kwemavhiki mashomanana kusvikira uchisvika kusvika kumaminitsi gumi ekuenderera mberi kambo.
Kutarisa Mushure mekunge Jumping Rope
Zvakanaka kupera pasi uye kutarisa mushure mushure mokunge tambo tambo inobatsira zvishoma nezvishoma kuderedza mwoyo wako uye kuvhara mitsipa yako. Iyo imire mhuru yakatambanudzwa ndeimwe yeiyo yakakurudzirwa inotambanudza mushure mokutambisa rambo rwonzi.
Jump Rope Sample Workouts
Rope jumping mutambo, uye kune kusiyana kwakasiyana-siyana kwekushanda. Heano mamwe emakwikwi anozivikanwa zvikuru:
- Dutsoka rutsoka runo - Ichi ndicho chinokambaira. Tsoka mbiri dzinobvisa kubva pasi zvishoma uye dzinogara pamwechete.
- Rutsoka rutsva ruka - Izvi zvinoshandisa rudzi rwechikwata chechikwata, uye iwe unowedzera zvakanyanya pane imwe netsoka imwe neimwe mushure mekutorera tsambo spin.
- Mhanya-mhanho - Jogo shoma inowanikwa apo ichikwira pamusoro petambo.
- Nhanho yakakwirira - Kuenzanisa kwakadzika nekwakakwirira kwebvi kuchawedzera kuwedzera.
- Mufambiro wepamuchinjikwa - Paunenge uri mumhepo panguva yekumhanya kwechikamu, tambuka makumbo ako pasi uye pasi nemakumbo akayambuka. Ramba uchishandura nejoko rimwe nerimwe.
- Kurutivi-kune-kurutivi - Dzimwe nzvimbo dzinotamira kubva kuruboshwe kuenda kurudyi.
Kana iwe unofarira murwendo uye tsanangudzo yemiti-yepamusoro yekudzidzira mauto, ndinokurudzira kutsanangura Buddy Lee's Sports Specific Jump Rope Training Techniques. Bhuku remhando idzi, "Buddy Lee's Jump Rope Training," inowanikwawo.
Chinhu
Jump Rope Institute, Hyperformance Jump Rope Kudzidzisa AZ, www.jumpropeinstitute.com, 2002.