Ukuzilolonga 11 onokukwenza ngeBhola yeBosu

Umxholo

• 1. Ukubamba umlenze omnye
• Imikhombandlela
• 2. Inja yentaka
• Imikhombandlela
• 3. Ibhulorho
• Imikhombandlela
• 4. Umkhweli weentaba
• Imikhombandlela
• 5. IBurpee
• Imikhombandlela
• 6. Lunge
• Imikhombandlela
• 7. V squat
• Imikhombandlela
• 8. Icala elihlala ecaleni
• Imikhombandlela
• 9. Pushup
• Imikhombandlela
• 10. Ukudibanisa amaxabiso
• Imikhombandlela
• 11. Bahleli twist oblique
• Imikhombandlela
• Ukuthatha

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Ngaba unomdla wokusebenzisa ibhola yeBosu ekusebenzeni kwakho? Sikufumene!

Ukuba awuzange uyibone ibhola yeBosu ngaphambili, ungakhathazeki - sikufumene kuloo nto, nathi.

Ibhola leBosu - elijongeka njengebhola yomthambo esikwe phakathi - inyuswe kwelinye icala ngeqonga elisicaba kwelinye. Ungazifumana kwiindawo ezininzi zokuzilolonga, kwiivenkile zezemidlalo nakwi-intanethi.

Ngumqeqeshi wokulinganisela, onika umsebenzisi indawo engazinzanga apho kufuneka enze imithambo ebandakanya izihlunu ezahlukeneyo. Sebenzisa ibhola yeBosu kuyakwenza ukuba ukuzilolonga kwakho kube nzima ngakumbi, kwaye sisixhobo esihle sokudibanisa izinto.

Olunye uncedo lwebhola yeBosu kukuba iyaguquguquka. Apha ngezantsi, sidibanise imithambo eyi-11 onokuyenza kwibhola yeBosu ukuze usebenze umzimba wakho uphela. Bamba enye kwaye siqale.

1. Ukubamba umlenze omnye

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Ukulungelelanisa ibhalansi yeyona nto ibalulekileyo ekufuneka uyenzile xa uqala ukusebenzisa ibhola yeBosu. Lo mlenze umnye unyanzelisa ukuba ufumane kwaye ugcine iziko lakho lomxhuzulane kwindawo engazinzanga.

Imikhombandlela

1. Beka icala elithe tyaba laseBosu ezantsi.
2. Beka inyawo elinye phakathi kweBosu kwaye unyuke kulo, ulinganise emlenzeni wakho.
3. Gcina ibhalansi yakho imizuzwana engama-30, uzama ukungavumeli olunye unyawo lwakho luchukumise iBosu okanye umhlaba.
4. Phinda kwelinye icala.

2. Inja yentaka

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Ukwenza inja yeentaka kwibhola ye-Bosu yongeza umceli mngeni omncinci ekuhambeni.

Imikhombandlela

1. Beka icala elithe tyaba laseBosu ezantsi.
2. Fika kuzo zone i-Bosu. Amadolo akho kufuneka abe ngaphantsi nje kwendawo kunye neentende zakho kufuneka zibe phezulu. Iinzwane zakho ziya kuphumla emhlabeni.
3. Phakamisa ingalo yakho yasekunene kunye nomlenze wasekhohlo kwibhola yeBosu ngaxeshanye de ibe iyafana emhlabeni. Gcina ihips yakho isikwere kwibhola kwaye nentamo yakho ayithathi cala.
4. Yehlisa ingalo nomlenze wakho emva ebholeni uze uphakamise ingalo nomlenze ochaseneyo.

3. Ibhulorho

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Gxila kwityathanga lakho elingasemva kunye nebhulorho eseBosu.

Imikhombandlela

1. Beka icala elithe tyaba laseBosu ezantsi.
2. Beka umqolo wakho, uguqe ngamadolo, kwaye iinyawo zakho zithi tyaba kwibhola yeBosu.
3. Ukuqinisa ingqokelela yakho kunye nokutyhala ngeenyawo zakho, phakamisa amazantsi akho emhlabeni kude kube kuthe tyibilizi isinqe sakho, ucinezela ubuqaqawuli bakho phezulu.
4. Cothisa isinqe sakho kancinci emhlabeni.

4. Umkhweli weentaba

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Ngena kwidosi ye-cardio ngalo msebenzi, oya kuthi ujolise kwingqondo yakho.

Imikhombandlela

1. Beka ibhola yebhola ecaleni.
2. Thatha indawo ephezulu yeplank, ubeke izandla zakho nakuliphi na icala kwicala leplati leBosu.
3. Ukuqinisa ingqokelela yakho, qala ukuqhuba amadolo akho ngaxeshanye usondele esifubeni sakho, ugcine umva ngqo. Hamba ngokukhawuleza njengoko unako ngelixa ugcina ifom efanelekileyo.

5. IBurpee

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Zizozinto ozithandayo ozithiyileyo, kodwa ii-burpees zilungile ngokwenene. Yongeza ibhola yeBosu kumxube womceli mngeni owongeziweyo.

Imikhombandlela

1. Beka ibhola yebhola ecaleni.
2. Thatha indawo ephezulu yeplank, ubeke izandla zakho nakweyiphi na icala leBosu.
3. Tsibela iinyawo zakho phezulu kwibhola kwaye nje ukuba ifike emhlabeni, phakamisa ibhola ye-Bosu phezulu.
4. Xa iingalo zakho zandisiwe ngokupheleleyo, yehlisa iBosu ibuyele emhlabeni uze utsibe iinyawo zakho ubuyele kwisikhundla esiphakamileyo.

6. Lunge

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Ukwenza i-lunge phambili kwindawo engazinzanga njengebhola yeBosu kuya kufuna uzinzo ngakumbi kunye nokulingana. Yiya kancinci ukuqinisekisa ukuba ugcina ifom elungileyo.

Imikhombandlela

1. Beka icala elithe tyaba laseBosu ezantsi.
2. Yima malunga neenyawo ezimbini emva kweBosu, okanye kumgama otofotofo apho ungaya phambili embindini webhola.
3. Ukugcina isifuba sakho phezulu, yiya phambili kwi-Bosu, ubeke unyawo lwakho embindini, ungene kwindawo ebambekayo, usebenza nzima ukugcina ibhalansi yakho.
4. Sukuma, nyathela unyawo lwakho ukuqala, kwaye uphinde ngomnye umlenze.

7. V squat

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Umahluko kwisikwere, le ntshukumo iya kubeka ugxininiso kwii-quads zakho. Khathalela njengoko unyuka ibhola yeBosu-inokuba yinkohliso!

Imikhombandlela

1. Beka icala elithe tyaba laseBosu ezantsi.
2. Nyusa ibhola iBosu, ime ngezithende zakho embindini kwaye iinzwane zakho zikhombe.
3. Zijonge phantsi kwaye wandise iingalo zakho phambi kwakho.
4. Sukuma ubuyele ukuqala.

8. Icala elihlala ecaleni

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Ngokutsiba kwaye ngaphezulu kwebhola yeBosu, uya kufumana amandla kunye ne-cardio ngentshukumo enye.

Imikhombandlela

1. Beka icala elithe tyaba laseBosu ezantsi.
2. Qala ukuma ngecala lakho lasekunene ujonge ibhola yeBosu. Nyathela unyawo lwakho lwasekunene uye embindini webhola, ugcine umkhombandlela wakho.
3. I-squat phantsi, kwaye ekunyukeni, gxuma inyawo lakho lasekhohlo kwibhola kunye nomlenze wakho wokunene kwicala eliphambene nebhola, uphinde uphinde uphinde uhla.
4. Vuka, utsibe ubuye umva ngaphaya kwenye indlela.

9. Pushup

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Ukongeza i-Bosu kwenza i-pushups ibe nzima, ngoko ungesabi ukuguqa ngamadolo ukugqiba iisethi.

Imikhombandlela

1. Beka ibhola yebhola ecaleni.
2. Thatha indawo ephezulu yeplank, ubeke izandla zakho nakweyiphi na icala leBosu.
3. Yenza i-pushup, uqinisekise ukuba iingqiniba zakho zikwi-degree ye-45-degree kwaye umqolo wakho uthe tye kuyo yonke intshukumo.

10. Ukudibanisa amaxabiso

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Iitriceps yimisipha encinci enokuthi ityeshelwe kwindlela yakho yokwenza umthambo. Ngenisa iidiphu zeBosu, eziza kujolisa ngasemva kweengalo zakho. Okukhona iinyawo zakho zithe qelele ebholeni, kokukhona lo msebenzi uya kuba nzima.

Imikhombandlela

1. Beka icala elithe tyaba laseBosu ezantsi.
2. Hlala phambi kwebhola, ubeke izandla zakho kuyo ububanzi bamagxa. Iminwe yakho kufuneka ijonge ezantsi. Gobisa amadolo akho kwaye ubambe amazantsi akho phezulu emhlabeni.
3. Ukugcina iingqiniba zakho zigxunyekwe ngaphakathi, gobisa iingalo zakho, uthambise umzimba wakho emhlabeni.
4. Xa umphantsi wakho uchukumisa umhlaba, tyhala uphakamise izandla zakho ukuqala, uziva ukuba i-triceps yakho iyabandakanyeka.

11. Bahleli twist oblique

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Le ntshukumo ngumceli mngeni, ke abo baqala ukulumka balumke. Qinisekisa ukuba ingqokelela yakho iyabandakanyeka-mfanekiso wakho izihlunu zakho ezisonge ngokuqinileyo zijikeleze umphambili womzimba-ukugcina ifom elungileyo.

Imikhombandlela

1. Beka icala elithe tyaba laseBosu ezantsi.
2. Hlala kwi-Bosu kwaye uthathe indawo ye-V imilenze yakho iphakanyisiwe kwaye iingalo zolulwe phambi kwakho.
3. Ukulinganisela ngokwakho, qalisa ukuhambisa iingalo zakho ngapha nangapha, ukujija ingqokelela yakho njengoko usiya. Ukuba oku kunzima kakhulu, yeka umlenze omnye xa ujija.

Ukuthatha

Hlanganisa kwaye utshatise ezi ntlanu zokuzilolonga iBosu ukuzilolonga okuqinisekileyo kukukucel 'umngeni. Cwangcisa iiseti ezi-3 ze-12 zokwenza umthambo ngamnye, kwaye ugqibezele isiqhelo kube kanye ngeveki ukongeza izinto ezahlukeneyo kumandla akho esiqhelo.

UNicole Davis ngumbhali osekwe eBoston, umqeqeshi oqinisekisiweyo we-ACE, kunye nomthandi wezempilo osebenzela ukunceda abantu basetyhini baphile bomelele, besempilweni kwaye bonwabile. Ifilosofi yakhe kukwamkela amagophe akho kwaye wenze ukulunga kwakho-nokuba yeyiphi na! Wayebonakalisiwe kwimagazini ye-Oxygen "Ixesha elizayo loQeqesho" kwiphepha likaJuni 2016. Mlandele kwi-Instagram.