Yini i-tai-bo?

I-Tai-bo wuhlelo lwe-aerobic oluhlanganisa izibhakela nokukhahlela ngezindlela zokuphuma nezokudansa. Igama livela enhlanganisweni ye- "taekwondo" ne- "isibhakela", kepha empeleni, uhlelo ikakhulu lufana nokushaywa okuvela kuMuay Thai nakuma-aerobics ayisisekelo.

Isifundo sidala impela, umbhali wohlelo lokuqala nguBilly Blanks, owasungula isikhungo sokuqala sokuqeqesha esebenzisa le ndlela. Ukuzalwa kwalolu hlobo lokuqina kuyinganekwane kahle. Kunezindaba e-Runet ezithi uBilly ufake inkanyezi kumafilimu noBruce Lee. Eqinisweni, yonke into yayiyi-prosaic kakhulu.

Ingqikithi yetai-bo

Siyini lesi sifundo - i-tai-bo futhi ikhetheke kanjani? Umbhali wohlelo umane wanquma ukwenza imali ngehlelo lokuncipha, elimboze iMelika ngeminyaka yama-80s. Wayesesikhathini esifanele lapho kwashicilelwa khona uPamela Anderson noPaula Abdul, futhi waziqonda kahle izifiso zababhekiswe. Abesifazane babefuna ukuthi ekugcineni baqale ukudla ngokujwayelekile okungenani kwesinye isikhathi. Futhi ama-aerobics ejwayelekile avela kuJane Fonda awazange abanikeze lelo thuba. Ihora lokudansa kuma-swimsuits nama-leggings bese ususa i-kcal 300-400 kcal. Ngubani ozokwaneliswa yilokhu?

UBilly uthathe isinqumo sokusebenzisa amava akhe njenge karateka nenjabulo. Ngokuphikisana nezinganekwane ezivamile eRunet, akazange alinganise noBruce Lee, kepha wayengumlandeli wakhe. Ngumfana nje ovela emndenini omkhulu owayehlanganyela kwikarati, wabe esefika eHollywood njengomqondisi we-stunt kumafilimu angewona aphezulu kakhulu, wase enza imali ngothando lwabantu lokudla.

I-Tai-bo ikuvumela ukuthi "ususe" kufika ku-800 kcal ngehora, ngoba konke ukushaywa kushubile, futhi ukuphuma kwenziwa ngokugxuma okuthambile. Okusemqoka wukuthi ihora lonke, ingcweti ingqongqoza umphikisi ongacabanga ngazo zonke izindlela ezitholakalayo - imilenze, izingalo, izindololwane, amadolo, njalonjalo. Kuyajabulisa kakhulu futhi kuthakazelise kunezinye izifundo eziningi ze-aerobic. Billy ngokushesha waba inkanyezi.

Kepha wayengusomabhizinisi ombi kakhulu kunobaba kaCrossFit uGreg Glassman. UBilly ukwazile ukudala uhlelo, wakhipha uchungechunge lwamavidiyo wokuzivocavoca abiwe ngokushesha esidlangalaleni, futhi waba ngumqeqeshi wosaziwayo. Kepha akakwazanga ukuthengisa i-franchise. Uma uya eTai-bo kwenye indawo maphakathi neRussia, kungenzeka ukuthi, isifundo sizosungulwa ngumqeqeshi wendawo wezinhlelo zamaqembu futhi sizosekelwa kuphela ezitelekeni ezidumile ezivela kubuciko bokulwa.

I-Tai-bo ifana kakhulu ne-fitbox, kepha lezi izifundo ezihlukile, umehluko wazo omkhulu uboniswa kuthebula elingezansi:

Izisekelo zokuqeqeshwa kwe-tai bo kwabaqalayo

I-Tai-bo ithathwa njengesifundo esifanelekile sabaqalayo abakhuluphele ngokweqile, kepha lokhu akulona iqiniso ngokuphelele. Abantu abane-BMI engaphezu kwengu-30, ukuma okungafanele kanye nemisipha yomzimba ebuthakathaka kufanele baqale ngokuqedela izifundo ezijwayelekile zokuqeqesha umzimba. Kufanele benze ama-Pilates nomqeqeshi oyisiyingi izikhathi eziyi-3-4 ngesonto ngaphambi kokuqala ngamandla "ukushaya isithunzi". Lokhu kuzosiza ekuvikeleni ezinkingeni zamaqakala namadolo ezikhathaza abathandi be-aerobics abaqalayo emakilasini esisindo esisindayo.

Wonke umuntu kufanele aqonde lokho:

1. Ungajwayeza ekhaya ngaphansi kwevidiyo, uma unokulawula okujwayelekile emzimbeni wakho, lapho uphakamisa imilenze yakho, awubekwa kusofa oseduze futhi unesizathu esanele sokufunda ngokuzimela.
2. Kungcono ukuba seqenjini lalabo abanezinkinga zokuzikhuza.
3. Kungcono ukuqeqesha izikhathi ezingama-2-3 ngesonto uma umgomo ukushisa amafutha, ukwandisa ukuhamba, ukukhuthazela nokuthuthukisa impilo.
4. Njengokwengeza ekuqeqesheni amandla nokuqina komzimba, ungaya eTai-bo kanye ngesonto.
5. Kungcono ukhethe isigaba esizohambisana nesikhathi. Awahlukile kokuqukethwe njengamakilasi okudansa noma ezinyathelo.

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Ngabe i-tai-bo ihlakulela ukukhuthazela?

I-Tai-bo iqala ukubekezela, njengoba iqukethe umsebenzi ophindaphindiwe wohlobo olufanayo... Izibhakela nokukhahlela kuhlanganiswe kwaba yimisipha, iqembu lenza uchungechunge, kunezibhakela ezilodwa. Kuyiqiniso, ukukhuthazela okunjalo kusiza kakhulu "empilweni" nanjengokuzivocavoca umzimba ngaphambi kokudlulela esibhakeleni noma kubuciko bokulwa.

Izifundo ezinjengalezi azenzi lutho maqondana nokuqina kwamandla. Ngakho-ke uma inhloso yakho ukuba ngcono ejimini noma eCrossFit, udinga ukuyenza.

Izici eziqondile ze-tai-bo

Isifundo sinikeza okuningi okuhle, ngoba uzoshaya isitha sakho sokucabanga ngesixuku samaqabane. Akukhona yini lokho esikuphuphayo sonke, ukuma esiminyaminyeni sezimoto, ukuhlala emhlanganweni noma ukwenza uhlobo olufanayo lomsebenzi oholela kancane?

Kepha ngokujulile, lokhu kuyindlela enhle yezempilo "yokupompa":

• iqeda ukucindezeleka nokucindezeleka ngokomzwelo;
• amaphampu enhliziyo, nangemodi enomthelela omkhulu;
• ithuthukisa i-trophism ye-vascular;
• kwandisa ukuhamba ngokuhlanganyela kanye ne-ligament elasticity;
• ithuthukisa amakhono emoto - ukunweba nokunyakaza kokuhamba.

I-Tai-bo ingaqukatha nezinto zokupompa okusebenzayo komshini noma uchungechunge oluncane lokuzivocavoca amandla. Amavidiyo wangempela kaBilly Blanks afaka ukunyakaza kwesisindo esincane njengebha yomzimba emfushane. Kepha lesi sifundo asinakubizwa ngokuthi sinamandla.

Itheknoloji yokwenza izinto ngazinye

Ukusebenza kahle kwezobuchwepheshe ku-tai-bo akudingeki. Kufanele ugcine umqolo ongathathi hlangothi, okungukuthi, izindwani zamahlombe eziboshwe emgogodleni, isisu esigxishiwe, isinqe esitshekile kancane phambili nasemadolweni “athambile”.

Isimo sokuqala

Izinyawo zibanzi kancane ukwedlula amahlombe, isisindo sisenkabeni yomzimba futhi sikhonjiswe maphakathi ne-arch yonyawo. Ekuqaleni, ingemuva iqonde, izindwani zamahlombe zidonselwa emgogodleni. Ngaphambi kokuzijwayeza inqubo yokugadla, kufanelekile ukuzungeza kancane amahlombe uye phambili ukuqinisekisa ukuthi amalunga ahamba ngendlela ephephile.

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Isibhakela esiqonde kwesobunxele nangakwesokudla

Kubuye kube yi-jab, eyenziwe ngesandla eqondaniswe nomlenze wangaphambili. Udinga ukuma emuva naphambili, ulethe umlenze wangakwesokudla phambili, ulethe izandla zakho emahlombe akho bese wenza ukushaya okucijile okufushane ngesandla sakho sokudla phambili. Imilenze iyashintsha ngokugxuma okulula, ukukhahlela ohlangothini lwesobunxele kwenziwa ngendlela efanayo.

Ukukhahlela ohlangothini lwesobunxele nangakwesokudla

Kunemivimbo emithathu eseceleni:

• I-Uppercut - okungukuthi, ukushaywa kusuka ezansi kuya phezulu, kuya emhlathini, kwenziwa kusuka esimweni esiqondile eceleni kwe-elliptical trajectory ngokujika komzimba.

• Isiphambano isiteleka esisuka engalweni ekude sitele isiteleka esiqondile, senziwa ngokujika komlenze "wasemuva" osekelayo futhi sibhekiswe emzimbeni. Isiphambano kufanele sibe yigalelo elinamandla ngenxa yokungasebenzi komzimba.

• Hook - ukushaywa ohlangothini ngesandla esiseduze ekhanda kusuka ezingeni lehlombe. Ezifundweni zokuqala, i-tai-bo ayivamisile ukusetshenziswa, njengoba uBilly engancomi ukuphakamisa amahlombe akho phezulu ngesikhathi sokuvivinya umzimba.

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"Ukushiya" (emthambekeni) kwesokunxele nakwesokudla

Ukuzilungisa ukudlulisa isisindo ukusuka komunye umlenze uye komunye ngenkathi ngasikhathi sinye udlulisela umzimba uye emlenzeni olayishiwe. Kubukeka njenge- "pendulum" enomzimba kusuka kwesobunxele kuye kwesokudla futhi okuphambene nalokho. Kufundwa esiteji "semilenze ebanzi kunehlombe", okokuqala umuntu ufunda ukwenza ukuthambeka eceleni kwendlela ehamba phambili ngaphandle kokudlulisa isisindo emlenzeni, bese - ngokudlulisa. Izinga lesibili liyahamba nochungechunge lwezinyathelo ezengeziwe, bese ukuthambeka komzimba kuphindaphindwa kaningi ohlangothini olufanayo lapho kwenziwa khona izinyathelo.

Ukukhahlela

Ukukhahlela kusetshenziswa kukho konke ukujima.

Ukukhahlela idolo langakwesokudla nangakwesobunxele

Ukukhahlela amadolo ku-tai-bo kusondele kakhulu ekutheni bashaywa kanjani ku-muay thai. I-batter idlulisela isisindo somzimba emlenzeni owodwa, idedele omunye, isigoqe ekuhlanganyeleni kwamadolo bese iletha idolo ehlombe legama elifanayo. Esifundweni se-aerobic, lokhu kukhahlela kusefomethi yokuzivocavoca kwesisu okumile.

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Kick emuva

Ukukhahlela emuva kwenziwa njengokwandiswa kwe-hip ngamandla angeziwe avela emadolweni. Kuyadingeka ukuthi udlulisele isisindo somzimba emlenzeni osekelayo, udedele umgadli bese ushaya isithende emuva, ugoqa kakhulu umlenze edolweni.

Shaya phambili

Ukufunda ukukhahlela kuqala ngokuletha idolo phambili, bese ufaka ukunwetshwa kwamadolo nesithende phambili kulokhu.

Ukukhahlela eceleni

Side kick - ngemuva kokudlulisa isisindo emlenzeni osekelayo, ukukhahlela kuyenziwa kusuka edolweni kuye ohlangothini, isithende siya ohlangothini, umzimba utshekele kolunye uhlangothi.

Indlu eyindilinga, noma indlu eyindilinga, iyafana nohlangothi, ukunyakaza kwesithende kuphela okuya "kusuka ngaphakathi kuye ngaphandle", ku-arc. Igalelo liwela emzimbeni noma ekhanda.

Izinqwaba ze-elementi

Okokuzifudumeza ku-tai-bo, kungasetshenziswa umgudu we-aerobic oguqulwe kancane - izitebhisi ezimbili eziseceleni kwesokudla nangakwesobunxele bese ushwiba izingalo emzimbeni, kanye nezinyathelo ezimbili zohlangothi kwesokudla nangakwesobunxele neziteleka ezihambisanayo eziya phambili.

Ku-tai-bo, imisipha isetshenziswa kakhulu:

• • "Jeb, cross, hook, uppercut", okungukuthi, ukushaya okuqondile, isibonelo, ngesandla sokudla, lateral left, lateral "ukuqeda" ngakwesokunene nangaphezulu phezulu ngakwesobunxele.

• Ukushaywa kabili ngedolo langakwesobunxele, umgudu onezandla ngakwesokunene, gxuma, ukuphindaphinda komunye umlenze.

Ama-Tempos azosiza ukukhulisa ukuqina:

• Imizuzwana engama-30 yokugijima okukhulu ngamadolo aphakeme, ukuphakama kwemizuzwana engama-30 kusesimweni sokuma, inani elifanayo lokukhahlela okufishane okuqondile ngokushintsha kwemilenze.
• Imizuzwana engu-30 yokukhahlela ohlangothini, amasekhondi angu-30 wezipikili ezinokushintshwa kwesandla okusheshayo endaweni yokuma.
• Imizuzwana engu-30 yokukhahlela emuva ngoshintsho, imizuzwana engu-30 yokukhahlela ohlangothini ngoshintsho.

Isixhumanisi se-tempo senziwa ekugcineni kokuzivocavoca.

Isigaba sehora esivela kuBilly Blanks uqobo:

Ukungafani kwamakilasi

I-Tai-bo akuyona ubuciko bokulwa, ngakho-ke azikho izimo ezingokwengqondo noma ukuphambuka kule ndawo okuphikisana nakho. Uma umuntu enokuthambekela kokuhlukumeza, angenza i-aerobics ukuze "ayilahle", kunjalo, uma lokhu kuthambekela kungeyona inkinga yezifo.

I-Tai-bo kungcono ukuhlehlisa:

1. Ngokushesha ngemuva kokubeletha. Ngokushesha nje lapho udokotela evumela i-aerobics futhi owesifazane ethatha izifundo ezi-1-2 ezingatheni eziqinile ukuze abuyele esimweni, angenza i-tai-bo.
2. Ngesikhathi lapho imisipha namalunga kuvutha, kukhona ukudabuka emisipheni ngenxa yokuphambuka okuthile kwezempilo.
3. Ngesikhathi se-ARVI noma imikhuhlane, uma kunezifo.

Akunconyiwe:

• nge-BMI engaphezu kwengu-30;
• iziguli ezine-hypertensive;
• nge-arrhythmias nezinye izifo zenhliziyo;
• abantu abanezifo zamalunga nama-ligaments.

Lokhu kuvivinya umzimba akunconyelwe amantombazane anenkinga yokudla. Izigaba ezinjalo ze-aerobic zivame ukusetshenziswa ngama-bulimics ukuqeda "imiphumela ye-chok." Imiphumela, yeqiniso, ayinakuqedwa, kepha indlela engacabangi emakilasini, lapho intombazane isebenza ngokuzikhandla amahora angama-3-4 ngosuku, iholela ekulimaleni kohlelo lwe-musculoskeletal, yize isifundo ngokwaso singekho ukweqa okuyingozi nezinye izinto zobuciko bokulwa.

Futhi, isifundo asinconyelwe abantu abanezinkinga zengqondo ezifana ne-dysmorphia. Kubonakala kubo ukuthi bahlala bekhuluphele njalo, noma ngabe sebelahlekelwe yikho konke isisindo eseqile. Ezifundweni ze-aerobic zohlelo "lokulwa", zibheka ukukhululeka, kepha kunzima kakhulu ukukwenza uma zisho ukukhululeka "ethanjeni". Abantu abanjalo abajabuli ngomphumela futhi bazibulala ngokoqobo nge-aerobics.

Okubalulekile: akufanele uqeqeshe isikhathi esingaphezu kwehora eli-1 ngosuku embusweni ofanayo we-aerobic "wokwehlisa isisindo nempilo".

I-Tai-bo iyindlela enhle yokuvivinya umzimba kulabo abafuna ukunciphisa amakhilogremu ambalwa futhi bahlale besesimweni esihle ngokudla okunempilo. Ngokwemvelo, ukuze uphumelele ekunciphiseni isisindo, udinga ukukhumbula ngokushoda kwekhalori nsuku zonke, okuzokusiza ngalesi sifundo, lapho ungasebenzisa khona kalula ama-800 kcal ngehora.

Bukela ividiyo: Billy Blanks Tae Bo Advanced Burnout! (Novemba 2024).