Iwo Makomborero Akawanda eWall Ball uye 3 Huru Misiyano

Zvemukati

• Chii chinonzi wall bhora kurovedza?
• Ndeupi rudzi rwebhora raunofanira kushandisa?
• Ndezvipi zvakanakira rusvingo bhora?
• Sei yakajairwa yemadziro bhora kurovedza kunoitwa?
• Wall bhora misiyano
• Rutivi runokanda
• Pamberi pasi kukanda
• Dzorera kutenderera
• Chinokosha

Kana iwe wagadzirira kukwidziridza simba rako, kupwanya musimboti wako, uye kupokana nemhasuru yega yega mumuviri wako, saka isu tine kufamba kwako. Iko kumadziro bhora kurovedza muviri ndiko kushanda, kuzara-kwemuviri kufamba uko iwe kwaunogona kuwedzera kune chero simba kana yemoyo kurovedza muviri.

Uku kufamba kunoputika kunowanzoitwa sechikamu cheCrossFit Workout. Nekudaro, nekuda kwemhedzisiro yainoburitsa, iko kurovedza muviri iko zvino kuri kugadzirisa munzvimbo zhinji dzekusimba.

Ramba uchiverenga kuti udzidze zvakawanda nezve mabhenefiti erusvingo bhora kufamba, maitiro ekuita chiitiko ichi zvakachengeteka, uye misiyano yemadziro bhora kurovedza iyo inogona kubatsira kutora yako kurovera kune inotevera nhanho.

Chii chinonzi wall bhora kurovedza?

Iko kumadziro bhora kurovedza muviri mukomboni, kukwirira-kwakasimba kufambisa kunoda kushanda kwakanyanya kubva kunhamba hombe yemhasuru mumuviri wako.

Iyo inozivikanwa zvakare sewall wall squat, kufamba uku kunoda masimba akasimba mumuviri wako wepazasi kuti uite squat nepo mhasuru dziri muchibvumirano chako chepamusoro chemuviri kuti uite chikamu chePush-press sezvo iwe uchikanda bhora kumadziro.

Kuti uite danho iri, iwe uchazoda kuwana kune hombe, isina chinhu rusvingo uye huremu hwemadziro bhora. Iyo yakajairwa yemadziro bhora kurovedza inoda kuti iwe umire wakatarisana nemadziro. Nekudaro, misiyano yakati wandei inoshandura kumisikidzwa kwemuviri wako kupokana nemapoka emhasuru akasiyana.

Ndeupi rudzi rwebhora raunofanira kushandisa?

Bhora remudhuri rakasiyana nemushonga bhora, iri diki, yakaoma, uye isina kuitirwa kukandwa kumadziro. Izvo zvakare zvakasiyana neslam bhora, iro rinorema, rinowanzo gadzirwa nerabha, uye rakagadzirirwa kukandwa pasi.

Kusarudza mhando chaiyo yebhora kwete chete kunoita kuti kurovedzwa kuve kunoshanda, asi zvakare kunokuchengetedza iwe kubva mukukuvara. Uine izvo mupfungwa, kushandisa bhora rakanyatsogadzirirwa chiitiko ichi ndiyo nzira yakanakisa yekuenda kana uchipomba kunze kwakawanda seti reps.

Mabhora emadziro anowanzo gadzirwa nevinyl, iine padenga rekunze rinoita kuti zvive nyore kubata. Vanouya nezviyero zvakasiyana, zvichibva pamatanhatu kusvika pamakumi maviri emapaunzi.

Kana zvasvika pakusarudza huremu hwakaringana hwemabhora emadziro, chinhu chekutanga chekufunga nezvako wepamoyo wako wepamusoro. Bhora rinofanira kuremerwa zvakakwana kuti rovedzo yacho ive yakaoma, asi yakareruka zvakakwana kuti isakanganisa fomu rako.

Mune mamwe mazwi, tanga mwenje uye fambira mberi kune bhora rinorema sezvo iwe uchiziva kufamba. Vatangi vangangoda kutanga nehuremu hwakareruka hwemazana matanhatu kana masere mapaundi, nepo mazinga epamoyo akasimba angangoda kuyedza mapaundi gumi kana kupfuura.

Ndezvipi zvakanakira rusvingo bhora?

Iyo yekumadziro bhora kurovedza inopa yakakura yakakura akasiyana mabhenefiti uye inoshanda ingangoita yega yega mhasuru boka mumuviri wako. Izvo zvakare zvinokutendera iwe kufambisa muviri wako mune yega ndege yekufamba - kumberi kuenda kumashure, kudivi nerutivi, uye mukutenderera.

Iyo yakajairwa madziro bhora kurovedza inotora akawanda masuru mapoka, kusanganisira ako:

• quadriceps
• glutes
• hamstrings
• kumashure
• chipfuva
• mapepa
• biceps
• triceps
• mhasuru mhasuru

Iko kumadziro bhora squat kurovedza muviri kunowedzera kurova kwemoyo wako, kuchiita iyo nzira huru yekuvandudza yako yemoyo moyo mweya uye kupisa macalorie, zvakare. Izvo zvinobatsirawo kuwedzera rako rinoputika simba, chinova chinhu chinodiwa pazvinhu zvakawanda zvemitambo.

Uyezve, kuita danho iri kunogona kugadzirisa ruoko rwako-ziso kubatana uye kunatsiridza hunyanzvi hwako hwekukanda uye kurongeka.

Sei yakajairwa yemadziro bhora kurovedza kunoitwa?

1. Sarudza rakayerwa rakaringana rusvingo bhora, uye ubate mumaoko ako.
2. Mira makubhiti maviri pamberi perusvingo nemakumbo ako muhupamhi-hupamhi kure, zvigunwe zvishoma kunze.
3. Bata bhora pachifuva pakakwirira. Ita shuwa yekukanda magokora ako mumativi ako.
4. Shingairira moyo wako uye svina bhora. Izvo zvakanyanya kuomesa bhora, paunonyanya kuda yako yepamoyo nemapfudzi kuti ushande.
5. Tanga chikamu chepasi che squat uchichengeta bhora pachifuva. Gara pasi kusvikira zvidya zvako zvakafanana nepasi.
6. Wobva watyaira muviri wako kumusoro uchikanda bhora pakatarisana nematanho anenge gumi kusvika gumi nemaviri pakukwirira. Chengetedza maoko ako akawedzerwa. Zano: Sarudza nzvimbo munzvimbo ino yakanangwa, uye tarisa maziso ako ipapo nguva yese.
7. Bata bhora mushure mokunge rakwira, chengetedza bhora pakakwirira pachifuva, uye squat pasi kudzokorora kurovedza muviri.
8. Ita zvinodzokorora gumi nemashanu zvemaseti 2-3. Kana, seta iyo timer kwemasekondi makumi matatu uye ita zvakawanda sezvaunogona.

Wall bhora misiyano

Rutivi runokanda

Iko kusiyanisa kwemadziro bhora kurovedza muviri kunoshandura muviri wako padivi kuitira kufamba kwekutenderera kunopokana neako musimboti - kunyanya izvo zvinorema - chipfuva nemapfudzi.

1. Bata bhora mumaoko ako, zvanza kumusoro.
2. Mira wakatarisana nemadziro, kurudyi fudzi rakatarisana nemadziro, anenge matatu tsoka kure.
3. Pinda mune squat chinzvimbo, nemabvi ako akakotama, nebhora riri kunze kwehudyu yako yekuruboshwe.
4. Paunenge uchitambanudza makumbo ako kuti umire, pivotta tsoka yako yekuruboshwe, tenderera, uye ukande bhora kumadziro.
5. Ramba uri munzvimbo iyi kuti ubate bhora. Dzokera kunzvimbo yekutanga uye dzokorora.
6. Ita zvinodzokorora gumi kudivi rega rega.

Kana kufamba uku kwakanyanya kuoma, tanga neimire trunk kutenderera. Bata bhora pachipfuva, padyo nemuviri wako, uye tenderera yako torso kurudyi uye kuruboshwe.

Pamberi pasi kukanda

Kune squat yakadzama inoshanda zvakanyanya kune vanowedzera, edza kumberi kukanda pasi. Nekunongedzera zvigunwe zvako kunze, iwe unotora mukati mehudyu tsandanyama uye unovimba zvakanyanya pane ako glutes kwesimba.

Icho chikamu chepasi pekukanda chikamu chekufamba chinokwevera mumabiceps ako uye chipfuva.

1. Tarisana nemadziro, sekunge urikuita yakajairika bhora remadziro bhora.
2. Bata bhora mumaoko ako, wozoisa pakati pemakumbo ako.
3. Enda mune yakakura squat chinzvimbo.
4. Ita glutes, simuka, uye kanda bhora kumusoro kumusoro kumadziro.
5. Tora bhora uye squat pasi kunzvimbo yekutanga.
6. Dzokorora kagumi.

Dzorera kutenderera

Iyi danho inoda yakasimba solid simba uye kugona kutenderera kune ese mativi. Ingoita reverse rotations kana iwe wagona iyo yakakosha madziro bhora kurovedza muviri, iwe une yakasimba obliques, uye iwe une kufamba kwakanaka mumuviri wako wepamusoro.

Ichi chiitwa chinoshanda mapfudzi ako, kumusoro kumashure, biceps, chifuva, musimboti, quads, hamstrings, uye glutes.

1. Bata bhora mumaoko ako, zvanza kumusoro, musana wakatarisana nemadziro.
2. Tsika kubva pamadziro kudzamara wave kureba muviri-kure. Semuenzaniso, kana iwe wakareba mamita matanhatu, ita shuwa kuti pane angangoita matanhatu tsoka dzenzvimbo pakati pako nemadziro.
3. Gadzika pasi, tenderera kurudyi, uye ukande bhora kumadziro. Iwe unenge uchitarisa pamusoro pefudzi rako rerudyi kumadziro.
4. Tora bhora mushure mekunge yabuda pamadziro, uye dzokorora kune rimwe divi.
5. Ita zvinodzokorora gumi kudivi rega rega.

Chinokosha

Iyo yekumadziro bhora kurovedza ndeye yepakati- kuenda kumberi-nhanho inofamba iyo inokwenenzvera chero kwekurovedza muviri kana simba rekudzidzisa wedunhu

Kukuya maseti mashoma emadziro ebhora kurovedza muviri kunogona kusimudzira kurova kwemoyo wako, kugadzirisa kugwinya kwemoyo, uye kushandura muviri wako kuita muchina unopwanya koriori. Inogona zvakare kusimbisa mazhinji emapoka emhasuru mumuviri wako.

Kana iwe uchida kupokana nemhasuru dzako kumberi, iwe unogona kuyedza akasiyana akasiyana eakajairwa madziro bhora squat kana zvishoma nezvishoma kuwedzera huremu hwebhora.