I-Trampoline Jumping - Konke Odinga Ukukwazi Ngokusebenza Kokweqa

Ukuzivocavoca okulula kwe-trampoline kusha kufika ku-800 kcal ngehora. Ukuzivocavoca ekhaya kuthatha imizuzu engama-30, ungakwenza izikhathi ezingu-2-4 ngesonto. Lokhu kwanele ukudala ukusilela kwamandla amancane uma uhamba uhhafu wehora owengeziwe ngosuku futhi ulawula indlela odla ngayo. I-trampoline ayilayishi ngokweqile amalunga nomgogodla, ukuqeqeshwa kuyo akuyona isidina. Amakilasi aqhutshwa ngemodi yesikhawu, ekuvumela ukuthi usheshise kancane imetabolism yakho ngemuva kokuqeqeshwa.

Kungenzeka yini ngempela ukwehlisa isisindo ngokugxuma kwi-trampoline?

Ukwehlisa isisindo, udinga ukudala ukusilela kwamandla. Umzimba uzoshisa kancane kancane amanoni ukuze usebenze kahle. Ukuqeqeshwa kobungqabavu kungasiza ekwandiseni ukusetshenziswa kwamandla, kusheshise imetabolism, futhi kuqinise imisipha. Akuzona kuphela izimo zokwehlisa isisindo.

Kunoma ikuphi, kufanele:

1. Dala ukusilela kwekhalori ngokunciphisa amandla avela kuma-carbohydrate futhi ugcine amaprotheni akho kanye nokudla kwamafutha kuphezulu.
2. Yenza amandla okuzivocavoca ukugcina isisindo semisipha futhi wandise izindleko zekhalori.

Ukunciphisa umzimba kwe-trampoline ukuzivocavoca umzimba yi-plyometric. Kungaba amandla kanye ne-aerobic ngokwemvelo. Kuya ngokuthi ngubani ogxumayo nokuthi ngawuphi umfutho. Kwezemidlalo yejubane, ukweqa kubhekwa njengomsebenzi wamandla, kwenziwa ngejubane elikhulu nakuma-amplitude amakhulu - ngokwesibonelo, isethi yokweqa ngaphandle kwesikwele ngokuphindaphinda okungu-6-10. Ngokuqina, lezi zindlela zishintshaniswa nokweqa okuncane ukugcina ukujima kuqhubeka.

Ukuqeqeshwa kweTrampoline kuyinto esondele kakhulu ekuqeqesheni isikhawu esiphakeme kuhlelo olucindezelayo. Ingakhuphula amandla omzimba wakho, ngokusho kocwaningo, futhi isebenza kangcono kunokuzivocavoca umzimba okuqina kancane. Futhi, amakilasi eqa azosindisa cishe i-40% yesikhathi.

Ukugxuma kuhle kulabo abanemizuzu engama-30 kuphela ukuqeqesha ama-2-4 amahlandla ngeviki. Kungaba ukuphela komsebenzi womzimba uma ungeza izivivinyo ezilula kubo futhi wenze konke ngesitayela sokuphumula.

© UGennady Kulinenko - stock.adobe.com

Kungani ukweqa ukufaneleka kusiza?

Izinzuzo zokuqina kokuqina:

• ukutholakala: i-trampoline ayibizi, yanele iminyaka engu-3-4 yokuqeqeshwa;
• ikhono lokuthuthuka ekhaya;
• ukusetshenziswa okuphezulu kwekhalori ngeyunithi yesikhathi;
• umphumela wokulwa nokucindezeleka;
• ukusebenzela imisipha yemilenze nezinqe ngemodi esebenzayo;
• ukwehluka: ungahlanganisa ukuzivocavoca unomphela, uqhamuke nemisipha, uzame izindlela zesikhawu - lesi yisiqubulo sesithandwa sangempela sokugxuma ku-trampoline yokuqina.

Ngaphezu kwalokho, kunezifundo "zeklabhu" kulabo abangakuthandi ukuqeqeshwa okuzimele. Kukhona izinkomba ezimbili: i-mini trampoline ne-Kangoo Jumps.

• Isigaba sokuqala sifaka ukufudumeza i-aerobic ngezinyathelo ezilula, i-squat to scissor jumps, kanye nokugxuma okuthambile ngemilenze emibili noma eyodwa. Konke lokhu kushintshana nokuzivocavoca amandla ngama-microweights phansi kanye nama-crunches emaphephandabeni. Isifundo sihlala ihora, ekugcineni - ukunweba. Azikho izindinganiso ze-mini-trampoline, umqeqeshi ngokwakhe uza nohlelo lweqembu.
• I-Kangoo Jumps - isifundo seqembu ngamabhuzu akhethekile. Abaqeqeshwayo babaqasha ihora lonke besuka estudiyo bagxume ngaphansi kokuqondiswa ngumfundisi. Lesi ngesinye sezifundo ezihlekisa kakhulu embonini, esifanele labo asebevele bakhathele yi-zumba, abangayithandi i-fitbox futhi abangafuni ukugijima noma ukuhamba endleleni. Ukuzivocavoca kukhulu kakhulu futhi kukuvumela ukuthi ushise kufika ku-900 kcal ngehora.

Yimiphi imisipha esebenza ngesikhathi sokuvivinya umzimba?

Njengezifundo ezinamandla kakhulu ze-aerobic, lokhu kuvivinya umzimba kukhulisa imisipha yomzimba ongezansi.

Emsebenzini we-dynamics:

• lonke iqembu elikhazimulayo;
• imisipha kanye ne-quads;
• imisipha yethole;
• imisipha ye-adductor kanye ne-abductor yamathanga.

Ku-statics, imisipha yabezindaba neyasemuva iyasebenza. Izingalo namahlombe afakiwe, ikakhulukazi uma kudingeka ibhalansi ngezingalo. Ngesikhathi sokuzivocavoca amandla, kuqedwa imisipha yesifuba, izingalo namahlombe.

Okubalulekile: izifundo ku-trampoline yokuqina yanoma yiluphi uhlobo ngeke zisize ekwakheni imisipha. Noma ikilasi likhangiswa ngokuthi "lizivocavoca ngezinqe ezinkulu", lizoba yindlela elula yokwenza imisipha. Kepha ngokwanda kokusetshenziswa kwekhalori, kufaneleka kakhulu.

Ukuqeqeshwa kwe-trampoline yesikhashana kusiza ukuthuthukisa yonke imisipha emzimbeni ngokulinganayo. Uma umgomo ukuthola ukuma okuhle ngesikhathi esifushane, ungasebenza ngezikhawu zamandla ngokuqhubeka kwezisindo.

Imithetho esemqoka yokuphepha yokwenza

I-trampoline ayilungele abaqalayo abaphelele, ngoba amalunga abo nemisipha yabo abakakulungeli ukulayishwa okunjalo. Kungcono ukusebenzela ekhaya ekhaya amasonto ama-2-3 ngokuzivocavoca amandla nge-absorber absorber absorber noma ngaphandle kwezisindo nhlobo. Noma yisiphi isifundo se-YouTube esihlobene (isibonelo esingezansi) noma ukukhethwa kokuzivocavoca okulula njengama-push-ups, ama-squats, ama-lunges, ama-crunches nama-crunches kuzokwenza. Lokhu kuzosiza ukulungisa imisipha nemisipha yakho yokuzivocavoca umzimba.

Inhliziyo nemithambo yegazi nayo idinga ukuqiniswa kuqala. Ngale njongo, isigamu sehora sanoma yimuphi umsebenzi oqhubekayo we-aerobic. Isinyathelo esincane, ukuhamba kalula, ibhayisikili lokuzivocavoca, ibhayisikili. Ngemuva kwesigaba sokuqala, ungafaka kancane kancane ukweqa ohlelweni lwakho lokuqeqeshwa. Ukuzivocavoca kwe-Trampoline kwabaqalayo kungenziwa ngejubane eliphansi kunokujwayelekile.

Ehholo, kungcono ukwenza okulandelayo:

1. Amaviki ama-2-3 ukuzivocavoca ikakhulukazi ukuhlukanisa izivivinyo kuma-simulators.
2. Ngokwengeziwe - noma iyiphi i-cardio kwisimulator ingxenye engangehora ngemuva kokuzivocavoca okuyinhloko.
3. Kufanele ugxume ukufaneleka lapho ukushaya kwenhliziyo, lapho uhamba ngejubane le-5-6 km / h, kuyeka ukuhamba ngaphezu kwe-110-120 beats ngomzuzu, futhi ekuzivocavoca amandla ngeke kweqe ukushaya okungu-140. Yebo, inqubo ingabambezeleka. Kepha uma kungenjalo kunengozi yokulayisha ngokweqile uhlelo lwezinhliziyo nezinzwa.

Ubunjiniyela bezokuphepha ekhaya:

• beka i-trampoline emethini ongasheleli;
• funda ukugxuma futhi weqe ukuze isakhiwo sonke singahambi sibheke emuva;
• hlola ukuphakama kophahla - ukugxuma okuphezulu kakhulu akufanele kugcwaliswe nge-headbutt;
• qiniseka ukuthi ugqoka amateki nezingubo zemidlalo, ama-leggings entofontofo naphezulu okuphefumula;
• okokuqala, funda ukweqa ngaphandle kwesikwele, ngaphandle kwesikele, ugxume ama-jacks kanye ne-burpees phansi, bese nge-trampoline;
• kuphela lapho vula ividiyo bese uyiphinda ngemuva komfundisi.

Ukuphepha ehholo:

• hlola okokusebenza, iziqobosho ukuthi azikho yini umonakalo namakhefu;
• yazisa umfundisi ukuthi kukhona oqalayo phambi kwakhe;
• lalela ukwaziswa;
• sukuma ukuze uzobona okwenziwa ngumfundisi;
• ungazami ukwenza ukunyakaza kwe-high-amplitude zisuka nje.

Yini oyidingayo ukuze weqe ukuqina?

Isisetshenziswa sisezingeni elijwayelekile - izingubo zemidlalo, amateki ama-aerobics ane-shin ephezulu noma ukuqina nge-sole esitebeleni kanye nethuba lokuqina kwe-lacing. Okunye kunjengoba uthanda. Kungcono ukungathathi amabhulukwe amade anemilenze emide ukuze ungawanyatheli. Esikhundleni salokho, noma yimaphi ama-leggings, amabhulukwe amafushane, amabhayisikili azokwenza. Phezulu kunethezekile, izindwangu zikhethekile, ziyaphefumula.

Ngabe ngidinga ukuthenga amabhuzu amaKangoo Jumps? Uma ungazibekeli inhloso yokuba ngumqeqeshi oqeqeshiwe kule ndawo, ungaphila ngaphandle kwabo. Izicathulo ziyabiza, kungakuhle ukuthi uziqashe estudiyo.

© GioRez - stock.adobe.com

Izinhlobo zomthwalo nokusebenza kahle koqeqesho

Leli thebula likhombisa amazinga wokulayisha ku-trampoline:

Ukuzilolonga okuncane

Izikhathi zokuncipha ziqala ngokufudumeza phansi, izinyathelo zemizuzu engu-4-5. Bese ungena:

1. Iminithi elingu-1 lokugxuma noma ukweqa ngemizuzu engu-3 yokuphumula ezinyathelweni, izivivinyo zokuqina kwamandla, noma ukunyakaza ngaphandle kwesisindo.
2. Ngokuhamba kwesikhathi, ungashintsha i-1 iye ku-2 ne-1 iye ku-1.
3. Iphrothokholi enzima kunazo zonke ukuphinda ukuqeqeshwa kwamandla ngama-plyometrics.

Ukwenza isibonelo, okokuqala umuntu wenza isikhoxe sokuzilibazisa umzuzu, bese egxuma ephuma esikhungweni ku-trampoline umzuzu. Ngemuva kwalokho, ngokushesha ngaphandle kokuphumula - indlela yesibili. Eqinisweni, okusele yimizuzwana engu-10-12, edingekayo ukushintsha imishini.

Ukuzivocavoca ekhaya

Isethi elula yokusebenza kwabaqalayo ibukeka kanjena:

1. Ukuzivocavoca ukuhamba nokuhlanganyela ngaphandle kwe-trampoline - imizuzu engu-5.
2. Ama-squats ajwayelekile phansi ngaphandle kwemishini - iminithi elingu-1.
3. Ukugxuma ku-trampoline ngokudipha okuncane - iminithi eli-1.
4. Ibhuloho elikhazimulayo ngaphandle kwesisindo - iminithi elingu-1.
5. Cindezela (crunches) - 1 iminithi.
6. Ama-push-up avela phansi ajwayelekile - iminithi elingu-1, ungadudula ngokuxhaswa.
7. Ijumping jacks jump - 1 iminithi.
8. Ukutshekisa i-absorber yokushaqeka yenjoloba ebhande emthambekeni - iminithi eli-1.
9. Ukugxuma okuningi okungahambisani nemilenze emi-2, i-amplitude encane - iminithi elingu-1.

Lo mjikelezo ungaphindwa izikhathi ezi-2-5, kuya ngesimo sempilo nezinga lokuqina. Onke amaqembu emisipha abandakanyekile, kutholakala umthwalo omkhulu we-cardio. Ekupheleni kokuzivocavoca - imizuzu engu-3 uhamba kuze kube yilapho isilinganiso senhliziyo sehla futhi siselula.

Izinketho zokuzivocavoca kanye namasu

Ku-trampoline

Izimpukane eziningi ngokudipha okuncane

Isitendi esikhulu ku-trampoline sinezinyawo ezahlukaniswe ububanzi. Ngokugoba okuncane kwamadolo, gxuma, hlala phansi kancane.

Isinyathelo-tep ngokugxuma

Lokhu ukweqa okulula kusuka emlenzeni osekelayo kuye ozwaneni lwalowo oza phambili, ulinganise ngezandla zakho ukuze ungalahli ibhalansi.

Eqa isikele

Zithobe ungene emgodini wesikele, gxumela phezulu ngokucindezela okunamandla kwemilenze yomibili. Ungabamba isibambo ngesandla sakho ukuze ungalahlekelwa ibhalansi.

Isinyathelo-knee, noma "cha phezulu"

Isinyathelo esidala kusuka kuma-aerobics ngokugxuma okukhanyayo emlenzeni osekelayo. Ukuphakamisa ithanga, kufanele unciphise umshini wokunyathelisa. Izinyathelo ziyashintshana.

Amajumpin jacks

Lokhu ukweqa okujwayelekile kusuka esimweni sokungathathi hlangothi kuye ezinyaweni ngaphandle, izingalo zihlukanisiwe. Ukunyakaza kuyaphindeka. Udinga ukuhlala phansi ngamadolo agobile. Abaqalayo bagxuma kancane, bephuka kancane ebusweni be-trampoline, kuyilapho labo abaqhubeka bengazama inketho "yenkanyezi", njengasesithombeni.

I-Burpee ne-burpee ngaphezulu kwe-trampoline

Lokhu okuvamile "ukuwa-khama". Udinga ukuthatha isikhundla sokwesekwa silele, uphushe phezulu usuka phansi, ugxume ukuletha imilenze yakho ezandleni zakho bese weqa phezulu. Enguqulweni ye-burpee, udinga ukweqa ngaphezulu kwe-trampoline, kuthi kunguqulo ye-burpee ugxumele ku-trampoline, ugxumele kuyo, bese weqa phansi bese uphinda ukulandelana.

Ukuzivocavoca amandla

Ngesikhathi sokuqina, ukunyakaza kwenziwa ngesitayela esicaba, okokuqala kwesinye sezikwele, bese kudonswa ngemuva, ukusunduza, imishini emile enezinsimbi, ukunyakaza kwama-biceps nama-triceps.

Lezi zivivinyo zokuqina zamandla zithandwa kakhulu:

1. Isikwele seGoblet. Ukwehlela phansi, bamba i-dumbbell esifubeni sakho. Yehla ungene esikhungweni esigcwele, gcina iqolo lakho liqondile, izindwani zamahlombe ziqoqiwe, cindezela u-taut. Buyela endaweni yokuqala.
   
2. Bent over lines. Sisebenzisa ama-dumbbells, ama-shock absorbers, ama-mini-barbells, noma iziphi izinsimbi ezilungele isisindo. Senza ukugoba phambili, ukuqoqa amahlombe ehlombe, ukudonsa i-inventory okhalweni, ukwehlisa endaweni yayo yoqobo.
   
3. Ama-push-ups (ukuhlukahluka). Abaqalayo baqala ngezandla zabo kwi-trampoline nasemhlane oqondile. Bagobisa izingalo zabo endololwaneni bese behlela phansi ukuze bathinte isifuba se-trampoline. Okuthuthukile kwenziwa ama-push-ups ngaphandle nje phansi, abanolwazi bafaka amasokisi abo ku-trampoline, nezandla zabo phansi.

   

   © AntonioDiaz - stock.adobe.com

4. Imishini emile. Qinisa umshini wokunyathelisa, uqoqe amahlombe ehlombe, ucindezele ama-dumbbells up kusuka emahlombe, uqondise izingalo ngokuphelele. Yehla ngomkhondo ofanayo nomshini wokucindezela ibhentshi.

   

   © Yakobchuk Olena - stock.adobe.com

5. Ama-biceps ama-curl. Ukuma, ukugoba izindololwane zakho bese uletha ama-dumbbells emahlombe akho. Okuthuthukile kuhlanganisa lokhu kuhamba namaphaphu nezikwele ukushisa ama-calories amaningi.
   
6. Isandiso se-triceps. Kungenziwa ngokuthambekela, ngasikhathi sinye ukuvula izingalo zombili. Uma ukuhamba kwejoyini lehlombe kukuvumela, letha i-dumbbell ngemuva kwekhanda lakho, goba izingalo zakho ezinhlangothini zendololwane bese ugoqa.

   

   © Makatserchyk - stock.adobe.com

   

   © bertys30 - stock.adobe.com

7. Umshini ushicwa ngama-twist ajwayelekile. Kusukela endaweni elele phansi, izinyawo zingama-10-12 cm kusuka ezinqeni, izimbambo ezingezansi zidonswa ziye emathanjeni okhalo.
   

Okubalulekile: Ungamane wenze ama-push-up, ama-squats, nama-crunches esikhundleni sokuzivocavoca amandla okuthuthukile. Kepha ukuziqeqesha ekhaya, kuhlale kungcono ukukhetha isitayela sokuphumula nokuzivocavoca okuhlukile kokuzivocavoca ngamandla wokuzivocavoca. Kuphephe ngokuphathelene nokulimala futhi kusebenza kahle ekwandiseni ithoni yemisipha.

Ukuzivocavoca kwe-Hybrid

1. Izinhlekelele. Le yi-hybrid yomshini wokucindezela ibhentshi kanye ne-squat yangaphambili. Udinga ukuthatha i-mini-barbell esifubeni sakho, uzithobe esihlalweni, uqonde endaweni yayo yasekuqaleni futhi ngasikhathi sinye ukhiphe ibha phezulu.
   
2. Ama-dumbbell jerks. Ngenxa yokugoba okuncane emadolweni nokwandiswa okubukhali, i-dumbbell yehlisiwe kusukela ezingeni maphakathi nomlenze ongezansi futhi yaqhutshelwa phezulu. Lapho wehla, ukunyakaza kubushelelezi. Nge-barbell mini, ukunyakaza kuyafana, kepha ngezandla ezimbili.

   

   © Mihai Blanaru - stock.adobe.com

3. I-mini barbell noma i-dumbbell jerks. Ngenxa yokwandiswa okusheshayo emadolweni agobile, i-projectile ishayisana nesifuba, ukubambelela kungokwemvelo - okungukuthi, ububanzi obungu-3-5 cm kunamahlombe. Izingalo zithwala umthwalo, futhi i-projectile icindezelwe phansi ngokulungisa emajoyintini endololwana.
   

Okubi kwalolu hlobo lokuqeqeshwa

I-mini trampoline akufanele kube wukuzivocavoca umzimba okokuqala umuntu aya kukho ngemuva kweminyaka yokungasebenzi. Udinga ukuqinisa imisipha yakho kuqala. Yize inesimo sayo sangaphandle esijabulisayo, iyisikhali semishini esisebenzayo. Ekuqeqesheni, kufanelekile ukugxila nokwenza izivivinyo, uzinze umgogodla nokuqina kwengqimba, hhayi nje ngokungahleliwe.

Lolu hlobo lokuqina lungadala ukwanda kwemisipha yomlenze, ikakhulukazi uma umuntu engazi ukuthi angakushintsha kanjani ukuqeqeshwa kwamandla kwe-aerobics. Ngaphezu kwalokho, ayifanele ukuqeqeshwa ngokuzimela kwabantu abangenawo amakhono okuzivocavoca kanye nabantu abazifundisayo. Esikhundleni salokho, i-trampoline kufanele ithengwe kulabo abakwaziyo ukwenza izivivinyo eziyisisekelo nezokuzivocavoca, kepha bakhathele wukuzidla wedwa.

Izimo zokuzivocavoca umzimba

Izimo zijwayelekile kuma-plyometrics:

• phlebeurysm;
• i-myopia;
• ukukhulelwa kanye namasonto ayi-12 okululama isikhathi sokubeletha;
• izifo zenhliziyo nemithambo yegazi;
• umfutho wegazi ophakeme esigabeni oyingozi;
• ukulimala kwamalunga, imisipha, imisipha;
• Abakwa-SARS, umkhuhlane nesikhathi sokululama emva kwabo;
• ukuya esikhathini (izinsuku ezintathu zokuqala).

Akukho ukuvumelana mayelana ne-scoliosis. Incwadi yabaqeqeshi be-FPA yaseRussia ebhalwe nguDmitry Kalashnikov iyibhala njengokuphikisana kokugijima nokugxuma. Abanye abaqeqeshi besimanje abacabangi ukuthi i-scoliosis iyinkinga enkulu uma umuntu ekwazi ukugcina ukungathathi hlangothi emuva ngesikhathi sokuzivocavoca.Ukubonisana nodokotela kuyadingeka kuzo zonke izimo.

© UGennady Kulinenko - stock.adobe.com

Kufinyeta

I-trampoline yokuzivocavoca iyithuluzi elihle ukukusiza ukuthi ushise ama-calories ngokushesha futhi ngokushesha, wenze i-cardio, uqinise imisipha yakho, wenze ukusebenzisa isikhawu noma uphole ngemuva kokuqeqeshwa kwamandla. Kepha ayithathi indawo yokuqeqeshwa kwamandla ngokusebenza kahle komzimba kanye nomthelela wemisipha, futhi ngeke kukusize ulahlekelwe isisindo ngaphandle kokudla uma udla ngokweqile. Ukusebenza kweTrampoline kungathatha isikhundla se-cardio ephezulu yokuqina, futhi lapho ubukhulu bemisipha bungeyona into ephambili, ukuqeqeshwa kwamandla nakho.

Bukela ividiyo: How To Do A Frontflip On A Trampoline For Beginners! (Novemba 2024).