11 Ukuzivocavoca Ongakwenza Ngebhola le-Bosu

-Delile

• 1. Ukubamba umlenze owodwa
• Izikhombisi-ndlela
• 2. Inja yezinyoni
• Izikhombisi-ndlela
• 3. Ibhuloho
• Izikhombisi-ndlela
• 4. Umqansa wentaba
• Izikhombisi-ndlela
• 5. IBurpee
• Izikhombisi-ndlela
• 6. Lunge
• Izikhombisi-ndlela
• 7. V squat
• Izikhombisi-ndlela
• 8. Isikwele esiseceleni
• Izikhombisi-ndlela
• 9. Pushup
• Izikhombisi-ndlela
• 10. I-Triceps dipha
• Izikhombisi-ndlela
• 11. Uhlezi u-oblique twist
• Izikhombisi-ndlela
• Ukuthatha

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Ufuna ukwazi ukuthi ungayisebenzisa kanjani ibhola le-Bosu ekusebenzeni kwakho? Sikutholile!

Uma ungakaze ubone ibhola leBosu phambilini, ungakhathazeki - nathi sikutholile kulokho.

Ibhola leBosu - elibukeka njengebhola lokuzivocavoca elisikwe phakathi - lifuthelwa ngakolunye uhlangothi ngeplatifomu eyisicaba kolunye. Ungabathola ezindaweni eziningi zokuvivinya umzimba, ezitolo zezemidlalo, naku-inthanethi.

Kungumqeqeshi webhalansi, ohlinzeka umsebenzisi ngendawo engazinzile yokwenza izivivinyo ezibandakanya imisipha ehlukahlukene. Ukusebenzisa ibhola le-Bosu kuzokwenza ukuzivocavoca kwakho kube nzima kakhulu, futhi kuyithuluzi elihle lokuxuba izinto.

Enye inzuzo yebhola leBosu ukuthi iyahlukahluka. Ngezansi, sihlanganise ukuzivocavoca okungu-11 ongakwenza ebholeni le-Bosu ukuze usebenze umzimba wakho wonke. Bamba eyodwa bese siqala.

1. Ukubamba umlenze owodwa

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Ukulinganisa ibanga kuyinto ebaluleke kakhulu okufanele uyenze lapho uqala ukusebenzisa ibhola leBosu. Le milenze eyodwa ikuphoqa ukuthi uthole futhi ugcine isikhungo sakho samandla adonsela phansi endaweni engazinzile.

Izikhombisi-ndlela

1. Beka uhlangothi oluphansi lweBosu phansi.
2. Beka unyawo olulodwa phakathi kweBosu bese ukhuphukela kulo, ulinganisela emlenzeni wakho.
3. Gcina ibhalansi yakho imizuzwana engama-30, uzama ukungavumeli olunye unyawo lwakho luthinte iBosu noma umhlabathi.
4. Phinda ngakolunye uhlangothi.

2. Inja yezinyoni

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Ukwenza inja yenyoni ebholeni leBosu kungeza inselelo ethe xaxa ekuhambeni.

Izikhombisi-ndlela

1. Beka uhlangothi oluphansi lweBosu phansi.
2. Ngena kuzo zonke izinyawo ezine ku-Bosu. Amadolo akho kufanele abe ngaphansi nje kwaphakathi nezintende zezandla zakho kufanele zibheke phezulu. Izinzwani zakho zizobe ziphumule phansi.
3. Phakamisa ingalo yakho yangakwesokudla nomlenze wesobunxele ebholeni leBosu ngasikhathi sinye kuze kube ziyafana nomhlabathi. Gcina okhalweni lwakho isikwele ebholeni nentamo yakho ingathathi hlangothi.
4. Yehlisa ingalo nomlenze wakho emuva ebholeni bese uphakamisa ingalo nomlenze ophambene.

3. Ibhuloho

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Gxila kuketanga lakho langemuva ngebhuloho elivela eBosu.

Izikhombisi-ndlela

1. Beka uhlangothi oluphansi lweBosu phansi.
2. Beka ngomhlane, uguqe ngamadolo, futhi izinyawo zakho zibhebhe ebholeni leBosu.
3. Ukuqinisa umnyombo wakho nokucindezela izinyawo zakho, phakamisa phansi kwakho ushiye phansi kuze kube yilapho izinqe zakho zinwetshiwe ngokuphelele, ucindezela ama-glutes akho phezulu.
4. Yehlisa okhalweni lwakho kancane phansi phansi.

4. Umqansa wentaba

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Ngena kumthamo we-cardio ngalokhu kuvivinya umzimba, okuzobhekisa nengqikithi yakho.

Izikhombisi-ndlela

1. Beka ibhola leBosu eceleni.
2. Thatha indawo ephezulu yepulangwe, ubeke izandla zakho kunhlangothi zonke zohlangothi oluyisicaba lweBosu.
3. Ukuqinisa umnyombo wakho, qala ukushayela amadolo akho ngasikhathi sinye ubheke esifubeni sakho, ugcine umhlane uqonde. Hamba ngokushesha okukhulu ngangokunokwenzeka ngenkathi ugcina ifomu elifanele.

5. IBurpee

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Yikuzivocavoca okuthandayo ukukuzonda, kepha ama-burpees ngempela awufanele umzamo. Faka ibhola le-Bosu ekuxubeni ngenselelo eyengeziwe.

Izikhombisi-ndlela

1. Beka ibhola leBosu eceleni.
2. Thatha indawo ephezulu yepulangwe, ubeke izandla zakho kunoma yimuphi umkhawulo weBosu.
3. Gxuma izinyawo zakho ziye ebholeni futhi lapho nje sezifika, phakamisa ibhola leBosu phezulu.
4. Lapho izingalo zakho zinwetshiwe ngokugcwele, yehlisa iBosu phansi phansi bese ugxuma izinyawo zakho zibuyela endaweni ephezulu yepulangwe.

6. Lunge

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Ukwenza i-lunge phambili endaweni engazinzile njengebhola le-Bosu kuzodinga ukuzinza nokulinganisela okuningi.Iya kancane ukuqinisekisa ukuthi ugcina ifomu elihle.

Izikhombisi-ndlela

1. Beka uhlangothi oluphansi lweBosu phansi.
2. Yima cishe ngamamitha amabili ngemuva kweBosu, noma ebangeni elinethezekile lapho ungaya phambili maphakathi nebhola.
3. Ukugcina isifuba sakho sikhuphukile, hamba uye phambili kwi-Bosu, ubeke unyawo lwakho phakathi, ungene emgodini, usebenza kanzima ukugcina ibhalansi yakho.
4. Sukuma, buyisela unyawo lwakho emuva ukuqala, bese uphinda ngomunye umlenze.

7. V squat

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Ukuhluka kwesikwele, lokhu kuhamba kuzogcizelela ama-quads akho. Nakekela njengoba ukhweza ibhola leBosu - kungaba yinkohliso!

Izikhombisi-ndlela

1. Beka uhlangothi oluphansi lweBosu phansi.
2. Khweza ibhola leBosu, ume ngezithende zakho phakathi nezinzwane zakho zikhombe.
3. Squat phansi bese welula izingalo zakho phambi kwakho.
4. Sukuma ubuyele ekuqaleni.

8. Isikwele esiseceleni

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Ngokugxumagxuma uphinde phezu kwebhola leBosu, uzothola amandla ne-cardio ekuhambeni okukodwa.

Izikhombisi-ndlela

1. Beka uhlangothi oluphansi lweBosu phansi.
2. Qala ukuma ngohlangothi lwakho lwesokudla ubheke ibhola leBosu. Nyathela unyawo lwakho lwesokudla ungene maphakathi nebhola, ugcine inkomba yakho.
3. Squat phansi, bese ekukhuphukeni, gxuma unyawo lwakho lwesobunxele ebholeni bese umlenze wakho wangakwesokudla uye kolunye uhlangothi lwebhola, uphinde ubheke phansi.
4. Sukuma, ugxume ubuye ngale kwenye indlela.

9. Pushup

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Ukungeza i-Bosu kwenza ama-pushups abe nzima, ngakho-ke ungesabi ukuguqa ngamadolo akho ukuqedela amasethi.

Izikhombisi-ndlela

1. Beka ibhola leBosu eceleni.
2. Thatha indawo ephezulu yepulangwe, ubeke izandla zakho kunoma yimuphi umkhawulo weBosu.
3. Yenza i-pushup, uqinisekise ukuthi izindololwane zakho zikwi-degree engama-45 degree futhi umqolo wakho uqonde kulo lonke ukuhamba.

10. I-Triceps dipha

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Ama-triceps yimisipha emincane engahle inganakwa esimisweni sakho sokuvivinya umzimba. Faka i-Bosu dips, ezokhomba emuva kwezingalo zakho. Uma izinyawo zakho ziqhela ebholeni, kulukhuni lo msebenzi uzoba nzima.

Izikhombisi-ndlela

1. Beka uhlangothi oluphansi lweBosu phansi.
2. Hlala phambi kwebhola, ubeke izandla zakho phezu kwalo ububanzi behlombe. Iminwe yakho kufanele ibheke phansi kwakho. Gobisa amadolo akho bese ubamba phansi kwakho kusuka phansi.
3. Ukugcina izindololwakho zihlanganisiwe, goba izingalo zakho, wehlise umzimba wakho phansi.
4. Lapho phansi kwakho kuthinta umhlabathi, phakamisela phezulu ngezandla zakho emuva ukuze uqale, uzwe ukuthi ama-triceps akho ahlanganyela.

11. Uhlezi u-oblique twist

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Lokhu kuhamba kuyinselele, ngakho-ke abaqalayo qaphela. Qinisekisa ukuthi umnyombo wakho uyabandakanyeka - thwebula imisipha yakho yokusonga uvalwe ngaphambili komzimba wakho - ukuze ugcine ifomu elihle.

Izikhombisi-ndlela

1. Beka uhlangothi oluphansi lweBosu phansi.
2. Hlala ku-Bosu uthathe isikhundla se-V uphakamise imilenze yakho nezingalo zolulelwe phambi kwakho.
3. Ukuzilinganisela, qala ukunyakazisa izingalo zakho ngapha nangapha, usonteka umongo wakho njengoba uhamba. Uma lokhu kunzima kakhulu, yeka umlenze owodwa njengoba usonta.

Ukuthatha

Hlanganisa uphinde ufanise lokhu kuvivinya okuhlanu kokuzivocavoca kwebhola le-Bosu okuqinisekile ukuthi kuzokuphonsela inselelo. Hlela amasethi ama-3 ama-reps ayi-12 wokuzivocavoca ngakunye, bese uqedela inqubo kanye ngesonto ukwengeza okuhlukile kunqubo yakho yamandla.

UNicole Davis ungumbhali osuselwa eBoston, umqeqeshi womuntu oqinisekiswe yi-ACE, nomthandi wezempilo osebenzela ukusiza abesifazane ukuthi baphile impilo eqinile, enempilo, nenenjabulo. Ifilosofi yakhe ukwamukela amajika akho futhi wakhe ukulingana kwakho - noma yini engaba khona! Uboniswe kumagazini i-Oxygen "Ikusasa Lokuqina" kumagazini kaJuni 2016. Mlandele ku-Instagram.