Umlobi: Robert Simon
Usuku Lokudalwa: 19 Ujuni 2021
Ukuvuselela Usuku: 18 Unovemba 2024
Anonim
What Happens To Your BRAIN If You NEVER Exercise?
Ividiyo: What Happens To Your BRAIN If You NEVER Exercise?

-Delile

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

Ukuvivinya umzimba ngeTrampoline kuyindlela elula futhi ejabulisayo yokuthuthukisa impilo yakho yenhliziyo, kuthuthukise ukukhuthazela, futhi kunciphise ukucindezeleka nokungezwani. Bangakusiza ukuthi uthuthukise ibhalansi engcono, ukuxhumana, kanye namakhono emoto.

Lezi zivivinyo ziqondise emuva, emgogodleni nasemisipheni yemilenze. Uzosebenzela izingalo zakho, intamo, nama-glutes akho.

Ucwaningo lukhombisa ukuthi ukunyathelwa phansi kunomthelela omuhle empilweni yethambo, futhi kungasiza ekuthuthukiseni ukuqina kwamathambo namandla.

Izinhlobo zama-trampolines

Ama-rebounders ama-trampolines amancane asondele emhlabathini, awenza azinze futhi avikeleke ngokwengeziwe. Zenzelwe ngokukhethekile ukuzivocavoca umzimba ngazinye. Ama-trampolines angaphandle anesisindo esiphezulu futhi akunikeza isikhala esithe xaxa sokuhamba.

Thenga i-trampoline ebuyayo nangaphandle ku-inthanethi.

Qhubeka ufunde ukuze ufunde ukuthi ungakwenza kanjani ukuvivinya umzimba okubuyiselayo futhi kwe-trampoline ngokuphepha nangempumelelo.


Ukuzivocavoca kwe-mini trampoline

Sizokuhamba ngokuzivocavoca komzimba ukuzama i-rebounder. Bheka le vidiyo ukuze uzizwe ngokuzivocavoca:

1. Amajeke agxumayo

Lapho wenza ama-jumping jacks, goba i-torso yakho phambili kancane. Ungenza futhi lo msebenzi ngokuphakamisa izingalo zakho ziye ekuphakameni kwehlombe esikhundleni sokuziphakamisela phezulu.

Ukukwenza

  1. Yima ngezinyawo zakho ndawonye nezingalo zakho eceleni komzimba wakho.
  2. Phakamisa izingalo zakho phezulu lapho weqa izinyawo zakho ziqhelelene.
  3. Ngemuva kwalokho gxumela emuva endaweni yokuqala.
  4. Qhubeka imizuzu engu-1 kuya kwemi-3.

2. Izitezi zepelvic ziyagxuma

Lokhu kuvivinya kuhlose imisipha yakho yangaphansi nethanga.

Ukukwenza

  1. Beka ibhola elincane lokuzivocavoca noma uvimbele phakathi kwamadolo akho.
  2. Kancane kancane nangobumnene gxuma uye phansi.
  3. Gxila ekubandakanyeni imisipha esifundeni sakho se-pelvic.
  4. Cindezela ibhola ngokubandakanya amathanga akho angaphakathi.
  5. Qhubeka imizuzu engu-1 kuya kwemi-3.

Ukuzivocavoca kwe-trampoline enkulu

Manje, sizodlula izivivinyo eziyisithupha ongazenza kwi-trampoline enkulu. Ukuze uqalise futhi ufunde ngokuhamba okuyisisekelo, hlola le vidiyo:


3. Tuck uyagxuma

Ukukwenza

  1. Kusukela ekumeni, gxuma uphakamise amadolo akho esifubeni sakho.
  2. Lapho ufika, gxuma ukutakula.
  3. Uma usuthole i-hang of it, ungenza i-tuck ngakho konke ukugxuma.
  4. Qhubeka imizuzu engu-1 kuya kwemi-3.

4. Isikwele siyagxuma

Ukukwenza

  1. Yima ngezinyawo zakho ngaphansi kwezinqulu nezingalo zakho eceleni komzimba wakho.
  2. Gxuma up and spread your feet wide wide than your hips.
  3. Misa endaweni eyisikwele.
  4. Gobisa amadolo akho ukuze amathanga akho afane naphansi.
  5. Yelula izingalo zakho ngqo phambi kwakho.
  6. Sukuma uqonde ukuze ubuyele endaweni yokuqala.
  7. Yenza amasethi ayi-1 kuye kwayi-3 okuphindaphindwayo okungu-8 kuye ku-12.

5. Isinqe kicker seqa

Ukukwenza

  1. Kusuka kokuma, qala ukugijima endaweni.
  2. Bese ugoba idolo lakho ukukhahlela unyawo lwakho ngasikhathi sinye, ulethe unyawo lwakho lubheke esinqeni sakho.
  3. Ukuze uthole inselelo eyengeziwe, gxuma bese ugoba amadolo womabili ngasikhathi sinye, ulethe izinyawo zombili ezinyaweni zakho.
  4. Qhubeka imizuzu engu-1 kuya kwemi-3.

6. Isihlalo siyawa

Ukukwenza

  1. Kusuka kokuma, gxuma futhi welule imilenze yakho iqonde ngqo ngaphandle.
  2. Gcina imilenze yakho inwetshiwe njengoba uhlala phansi.
  3. Beka izintende zezandla zakho ukuze uthole ukusekelwa.
  4. Yeqa ubuyele ekumeni.
  5. Qhubeka imizuzu engu-1 kuya kwemi-3.

7. Ukusonteka

Lokhu kuvivinya kuthuthukisa ukuhlangana futhi kusebenze umzimba wakho ongaphezulu, emuva kanye nomgogodla.


Ukukwenza

  1. Yima ngezinyawo zakho ngqo ngaphansi kwezinqe zakho nezingalo zakho eceleni komzimba wakho.
  2. Gxuma uphendukise imilenze yakho ngakwesobunxele njengoba ujikelezisa umzimba wakho ongaphezulu uye kwesokudla.
  3. Buyela endaweni yokuqala lapho ufika.
  4. Bese weqa uphendukise imilenze yakho kwesokudla njengoba uzungezisa umzimba wakho ongaphezulu uye kwesokunxele.
  5. Yenza amasethi ayi-1 kuye kwayi-3 okuphindaphindwayo okungu-8 kuye ku-16

8. Pike uyagxuma

Ukukwenza

  • Kusuka kokuma, gxuma futhi welule imilenze yakho iqonde ngqo phambi kwakho.
  • Yelula izingalo zakho ukuze ufinyelele izandla zakho ngasezinyaweni zakho.
  • Qhubeka imizuzu engu-1 kuya kwemi-3.

Kwabaqalayo

Qala ngalezi zivivinyo uma umusha ku-trampoline jumping.

9. Amagagasi omlenze owodwa

Lokhu kuvivinya kwakha amandla eqakala nokulinganisela.Gcina ukuqondanisa emlenzeni wakho ogxilile ukuze uvikele ukuthi idolo lakho lingawi phakathi nendawo.

Ukukwenza

  1. Yima ngezinyawo zakho kude-kude kude.
  2. Khipha isisindo sakho onyaweni lwakho lwesobunxele bese uphakamisa unyawo lwakho lokunene.
  3. Eqa phezulu naphansi imizuzu engafika kwemibili.
  4. Ngemuva kwalokho yenza ngakolunye uhlangothi.

10. Ukuhluka kokugijima

Ukukwenza

  1. Jog ngapha nangapha izikhathi ezimbalwa.
  2. Bese uzama ukugijima ngokuma okubanzi.
  3. Ngemuva kwalokho, jima ngezingalo zakho ngaphezulu.
  4. Okulandelayo, jog eceleni kusuka kolunye uhlangothi.
  5. Chitha imizuzu engu-1 ukuya kwemibili ngokuhlukahluka ngakunye.

Okwabadala

Lezi zivivinyo zilungele abantu abadala abafuna ukuzivocavoca okunomthelela ophansi.

11. Ukugijima njalo

Qala ngokuphakamisa amadolo amasentimitha ambalwa ebusweni. Njengoba uqhubeka, phakamisa amadolo akho phezulu ngangokunokwenzeka.

Ukukwenza

  1. Yima ngomgogodla wakho uqonde noma uncike emuva kancane.
  2. Phakamisa amadolo akho phambi kwakho ukugijima endaweni.
  3. Pompa izingalo zakho eziphambene.
  4. Qhubeka imizuzu engu-1 kuya kwemi-4.

12. Ukugxuma okuqondile

Ukukwenza

  1. Kusuka kokuma, gxuma, ugcine imilenze yakho ihlangane.
  2. Ngasikhathi sinye, phakamisa izingalo zakho ngaphezulu.
  3. Yehlisa emuva phansi endaweni yokuqala.
  4. Qhubeka imizuzu engu-1 kuya kwemi-3.

Ukuzivocavoca okuhlukile

Uma ungenayo i-trampoline, kepha ufuna ukwenza izivivinyo ezifanayo nalezo ezisebenza ku-trampoline, zama lokhu:

Izikwele ezigxumayo

Khulisa ukumelana ngokubamba i-dumbbell esandleni ngasinye.

Ukukwenza

  • Yima ngezinyawo zakho zibanzi kancane kunezinqe zakho.
  • Yehlisa okhalweni lwakho kancane ukuze ungene esikhungweni esiphansi.
  • Faka umnyombo wakho njengoba ucindezela ezinyaweni zakho ukuze ugxumele phezulu ngangokunokwenzeka.
  • Ngasikhathi sinye, welula izingalo zakho ngaphezulu.
  • Ngenisa ngobumnene bese wehla ubuyele emuva eskhungweni.
  • Yenza amasethi ama-2 kuye kwayi-3 okuphindaphindwayo okungu-8 kuye ku-14.

Ibhokisi liyagxuma

Kulokhu kuvivinya umzimba, beka ibhokisi noma into ecishe ibe yinyawo phezulu phansi.

Ukukwenza

  • Yima ngakwesokudla kwebhokisi.
  • Gobisa amadolo akho ukuze ugxume futhi weqe ibhokisi, ufike ohlangothini lwesobunxele.
  • Ngemuva kwalokho gxumela emuva endaweni yokuqala.
  • Lokhu ukuphindeka okungu-1.
  • Yenza amasethi ayi-1 kuye kwayi-3 okuphindaphindwayo okungu-8 kuye ku-14

Ungakugwema kanjani ukulimala

Hlala uphephile lapho usebenzisa i-trampoline. Sebenzisa i-trampoline njalo ngenetha lokuphepha, ibha yokubamba, noma ujantshi wezokuphepha ukuthola ukuvikeleka okwengeziwe. Uma weqa ekhaya, beka i-trampoline yakho ukuze ibe kude nezinto ezifana nefenisha, amakhona acijile, noma izinto ezilukhuni.

Sebenzisa ifomu elifanele ngokugcina ukuma okuhle. Gcina umgogodla, intamo, nekhanda kuqondaniswe, futhi ungavumeli ikhanda lakho liqhubekele phambili, emuva, noma ohlangothini. Njalo gxuma usebenzisa amadolo agobile kancane esikhundleni sokuwavala. Gqoka izicathulo zethenisi ukwesekwa.

Khuluma nodokotela wakho ngaphambi kokuqala noma yikuphi ukuzivocavoca kwe-trampoline uma unokulimala, izimo zezokwelapha, noma uthatha noma yimiphi imithi.

Misa ngasikhathi sinye uma uzwa ubuhlungu, ukuphefumula kanzima, noma uzizwa uqulekile. Ungazizwa unesiyezi noma unekhanda elincane lapho uqala. Uma lokhu kwenzeka, thatha ikhefu uhlale phansi kuze kube yilapho ubuyela kokujwayelekile.

Okubalulekile

Ukugxuma kwe-trampoline kungaba yindlela ephumelelayo yokuthuthukisa ukuqina komzimba wakho, futhi kungaba ikhefu elijabulisayo kusuka enkambisweni yakho ejwayelekile yokuzivocavoca umzimba. Lezi zivivinyo ezinomthelela ophansi zingakha amandla, zithuthukise impilo yenhliziyo, futhi zenze ngcono ukuzinza.

Qiniseka ukuthi usebenzisa ifomu elifanele futhi ugcina umzimba wakho uqondaniswe ukuze ukwazi ukukhulisa izinzuzo. Ngaphezu kwakho konke, zijabulise futhi uzijabulise.

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