BOSU inoenderana nepuratifomu, inova chishandiso chinoshanda kune chero kurovedza muviri. Mukuonekwa, chikuva chinoita kunge fitball, chete mu "truncated" fomu.
Yakagadziriswa mu1999 nehunyanzvi David Weka senzira yakachengeteka kune iro bhora rekurovedza muviri. Zita rekuti BOSU rakabva pamutsara Wese Sides Up, izvo muchiitiko ichi zvinoreva "shandisa mativi ese".
Onawo:
- Fitness elastic band (mini-bhendi) yakanakisa michina yekumba
- Massage roller (furo roller) yekuzvimisikidza pamba
- Maitiro ekusarudza iyo yoga Mat kana kugwinya kwemarudzi ese
- Zvese nezve hinji dzerabha yekudzidzira simba
Pane chikuva cheBOSU
Mudzidzisi BOSU irabha hemisphere iyo yakaiswa pane yakaoma epurasitiki base. Dhayamita yepuratifomu ndeye 65 cm uye kureba kwehemisphere - ingangoita makumi matatu masendimita akazara neBOSU inopa pombi iyo iwe yaunogona kupomba mweya muchikamu chedome. Iyo yakanyanya kuwanda hemisphere, iyo inowedzera kusimba iri uye nekuoma kwazviri kuita iwo maekisesaizi.
Paunenge uchidzidziswa neBOSU, unogona kuita zviitwa zvekutsigira nyika, zvichibva papuratifomu. Semutemo, iyo divi rinotungamirwa rinoshandiswa kune maekisesaizi uye simba rekurovedza muviri, uye kana bhora rikachinjika, rinova chishandiso chekusimudzira kuenzanisa nekubatana. Uku kuita kwakawanda kwakakonzera kufarirwa kweiyi nyowani yemidziyo yemitambo pasirese.
Kuenzanisa chikuva Bosu inogona kushandiswa munenge chero mapurogiramu ehutano: maekisesaizi, kudzidzisa uremu, Pilates, kutambanudza. BOSU inoshandiswa zvakanyanya mumitambo yehunyanzvi: basketball, kutsika kutsika, kusvetuka kwechando, jimunasitikisi, tenesi uye kunyangwe martial arts. Vatambi veOlympic vanoshandisa aya mabhora kunatsiridza simba remhasuru uye kukudziridza mwero Zvakare, chikuva chakakosha pakurapa kwemuviri kuti zvive nyore kupora mushure mekukuvara uye zvakare kuvadzivirira.
Kutanga nguva yekurovedza muviri paBOSU ingaite kunge isina kujairika uye kunyange yakaoma. Usatombo kunetseka, izvi zvakajairika, nekufamba kwenguva iwe unozogona kuita maekisesaizi zvirinani uye zvirinani. Usamhanye uye enda mberi wakananga kukirasi yakaoma. Kutanga, sarudza inyore kufamba kuti ujaire kune murairidzi mutsva uye uwane yakanaka yakasimba base.
Izvo zvakanakira kurovedza muviri papuratifomu yeBOSU
- BOSU imwe yemhando yepamusoro yekurovedza muviri michina. Unogona kuishandisa kutambanudza, Pilates, kurovedza muviri kuyerwa, kugadzirisa zvimiro, uye aerobic, plyometric uye simba rekudzidzisa.
- Iyi inzira huru yekuomesesa maitiro echinyakare uye kuwedzera kushanda kwavo. Pushups, mapapu, squats, mapuranga - ese aya maekisesaizi anomhanya papuratifomu yeBOSU yakanyanya kuomarara, zvinoreva kuti iwe uchapisa macalorie mazhinji uye kugadzirisa muviri wako nekukurumidza.
- Misumbu yakakosha kuti ive inoshanda mukati menguva yese iwe uchichengeta bharanzi pabhora kuti ibatsire kudzikamisa muviri wako. Izvi zvinoita kuti mutoro uve pamhasuru dzemudumbu uye kumashure kunyange panguva yekurovedza muviri kunoitirwa dzimwe nhengo dzemuviri.
- Bare mhando yakachengeteka kwazvo yemidziyo pane bhora rekurovedza muviri. Fitball kana iwe uine njodzi yekudonha kana kutsvedza kubva pabhora nekuzvikuvadza kana uchishandisa bhajeti chikuva chiri kubviswa. Kutanga, inofungidzirwa BOSU yakagadzika hwaro. Kechipiri, kureba kwehemisphere kwakapetwa kaviri pane kweye fitball.
- Platform BOSU ichakubatsira iwe kuvandudza mashandiro eiyo vestibular zvishandiso, kukudziridza mwero nekubatana. Inobatsira kwauri muhupenyu chaihwo uye kutamba mimwe mitambo. Uye hazvidiwe kuti uite chero zviitwa zvakaoma. Kukudziridza chiyero uye pfungwa yekuyera kunyangwe kungomira pabhora.
- Kuti urambe wakatsiga papuratifomu, iwe unomanikidzwa kushandisa yakadzika kudzikamisa mhasuru. Munguva yekurovedza muviri zvakajairika tsandanyama dzepadumbu dzakadzika dzisinei nebasa, ndosaka paine kusaenzana kwemhasuru uye kurwadziwa musana. Kugara uchidzidziswa neBOSU kunobatsira iwe kudzivirira izvi.
- BOSU inogona kunzi chidimbu chakanyanyisa kuita zvemidziyo yemitambo kupfuura, semuenzaniso, fitball yakaenzana. Unogona kudzidzira kugara nekurara pahemisphere, asi zvakare wakamira nemakumbo ake kana mabvi. Iwe uchave nemukana wekuita zvakatonyanya kubatsira kurovedza muviri wese!
- Iyo yekuyera chikuva iri nyore kwazvo kushandisa. Zvekuita maekisesaizi ne fitball, sekutonga, iwe unofanirwa kuwana yakakosha kurovedza muviri. Bhosi ichave chishandiso chako chekubatsira pakuita zvijairira zviitwa, asi uine bonLisa kugona.
- BOSU ichawedzera zvakasiyana kune ako ekurovedza. Maitiro ekurovedza muviri anodzokororwa kubva muchidzidzo kusvika muchidzidzo, haaunze hunyanzvi uye anogona kutokanganisa kugwinya. Muchiitiko ichi rubatsiro runouya nemimwe michina yemitambo (semuenzaniso, fitball, mishonga mabhora, elastic band) izvo zvinokubatsira iwe kukwidziridza yako Arsenal yekurovedza muviri uye kurovedza muviri.
Kukanganisa BOSU
- Imwe yekukanganisa kukuru kweiyo hemisphere BOSU ndiwo mutengo. Ivhareji mutengo weiyo simulator ndeye 5,000-6,000 rubles. Mukuenzanisa nebhokisi rimwe chete rekurovedza muviri, mutsauko uyu unonyanya kukosha uye hausi kufarira Boss.
- Iyo yekuyera chikuva ichiri kuwana ruzhinji kufarirwa Iwe unowana akawanda akakura emavhidhiyo ekudzidzira kubva kuBOSU kunyangwe uchienzanisa ne, semuenzaniso, iyo yoga bhora kana bhendi yekusimbisa.
- Exercises paBOSU inoisa mutoro pamakumbo ako ezasi. Sprain ankle inowanzoitika kukuvara kune avo vanogara vachitora pahemisphere. Izvo zvakakosha kuti uise tsoka dzinoenderana kune mumwe pakati pe hemisphere, uchichengeta mabvi akakotama. Asi pakushanda pamba havasi vese vanoteerera kune chaiwo maitiro.
- Kana iwe uine matambudziko nekuenzanisa uye nekubatana, iyo inoshandisa pane bhora iwe unozoita zvakaoma. Mune ino kesi zviri nani kuti usamhanye kunotenga BOSU, uye tarisa pane kukura kwehuremu kuburikidza neyakajairika kurovedza nehuremu hwayo. Izvo zvakare hazvikurudzirwe kushandisa Bare vanhu vane kazhinji dzungu uye yakapinza kusvetuka kwekumanikidza.
- Kuva kuita kuenzanisa chikuva cheBosu hazvigoneke kushandisa zvakakomba huremu dumbbells. Kutanga, haina kuchengeteka nekuti iwe unofanirwa kuchengetedza bharanzi. Chechipiri, chibharumu chine uremu hwekudzivirira (anenge makirogiramu zana nemakumi mashanu, chaiwo maitiro anogona kuwanikwa mupakeji). Izvi zvinoreva kuti kudzidziswa kwakasimba kwesimba neBOSU kurovedza hakushande.
15 inoshanda kurovedza neBOSU
Tora maekisesaizi gumi neshanu anoshanda neBOSU inozokubatsira kudzikisa huremu, kusimbisa muviri, kupisa macalorie uye kubvisa nzvimbo dzinonetsa.
1. Pushups yakavakirwa pahemisphere:
2. squats:
3. Kurwisa:
4. squats nekutenderera kwemuviri:
5. Mabvi ari mudenga:
6. Mabvi ari mupuranga Nha. 2:
7. Padivi rerutivi nekusimudza gumbo:
8. Bhiriji:
9. Makumbo anosimudza pamakumbo mana:
10. Kumonyanisa:
11. Kumonyanisa-bhasikoro:
12. V-crunches:
13. Superman:
14. Kusvetuka netambo papuratifomu:
Uye chero emitambo yekumira paBOSU hemisphere, kusanganisira kushanda nema dumbbells emaoko nemapendekete, zvinokamhina, inoshandura muviri, kusimudza gumbo:
Zvemifananidzo nekuda kweYouTube chiteshi: Iye Akararama Anokodzera Musikana, Mapfupi masiketi naMarsha, BodyFit NaAmy, Bekafit.
Matipi ekudzidzisa pane BOSU:
- Nguva dzose shingairira chete mumatanho. Sarudza modhi neisina-kutedzemuka chete kuti udzivirire kumisungo.
- Nguva yekutanga usashandise dumbbell, wakamira pane imwe hemisphere, kudzamara iwe uine chivimbo chekuchengetedza bhalanzi.
- Hazvikurudzirwe nezvekumira paBOSU wakatarisana (pasi pepuratifomu).
- Iko kushomesa bhora, zviri nyore kuita maekisesaizi. Saka usachifemera kune yakanyanya muvhiki yekutanga yekushandisa.
- Paunomira padivi redhanda retsika, nyatsoteedzera kuiswa kwetsoka. Nzvimbo yemakumbo padyo nepakati, dzinofanirwa kunge dzichienderana kune imwe neimwe. Chengetedza mabvi ako akakotama.
- Tanga chidzidzo chako nekudziya-kumusoro, kupera nekutambanudza.
4 pasherufu vhidhiyo yekudzidzisa neBOSU
Kana iwe uchida kuve neiyo yakagadzirira kudzidziswa, tinokurudzira iwe kuti uedze inotevera vhidhiyo neBOSU chikuva:
1. Kudzidziswa kwemuviri wese neBOSU (25 maminetsi)
2. Kudzidziswa kwemuviri wese neBOSU (20 maminetsi)
3. Dumbu + makumbo + cardio neBOSU (maminetsi makumi maviri)
4. Pilates neBOSU (maminetsi makumi maviri)
Iyo chikuva cheBosu chiri kuramba chichiwedzera kuve chishandiso chakakurumbira mukurovedza. Unogona kutenga simulator yekushandisa pamba, uye unogona kushanda naye muhoro. Kutanga kuvandudza muviri wako, simbisa tsandanyama corset uye kukudziridza inoshanda muyero mudzidzisi BOSU.
Onawo:
- Wepamusoro makumi mashanu makochi paYouTube: sarudzo yemhando yepamusoro yekurovedza muviri
- Wepamusoro gumi ekushanda kubva kuFitnessBlende pane 10 macalorie
- Wepamusoro makumi maviri TABATA kudzidziswa mumutauro wechiRussia kubva kuna Anelie Skripnik