Izinzuzo eziningi ze-Wall Ball kanye ne-3 Great Variations

-Delile

• Kuyini ukuzivocavoca nge-wall ball?
• Uhlobo luni lwebhola okufanele ulisebenzise?
• Ziyini izinzuzo zebhola lodonga?
• Kwenziwa kanjani ukuzivocavoca ibhola okujwayelekile?
• Ukuhluka kwebhola le-Wall
• Uhlangothi luyaphonsa
• Phambili phonsa ngomshoshaphansi
• Phindisela ukujikeleza
• Okubalulekile

Uma usukulungele ukukhulisa amandla akho, uqede ingqikithi yakho, futhi uphonsele inselelo yonke imisipha emzimbeni wakho, khona-ke sinokuhamba kwakho. Ukuzivocavoca nge-wall ball kungukunyakaza okusebenzayo, okugcwele komzimba ongangeza kunoma yimaphi amandla noma ukuzivocavoca kwenhliziyo.

Lokhu kunyakaza okuqhumayo kuvame ukwenziwa njengengxenye yokuzivocavoca kweCrossFit. Kodwa-ke, ngenxa yemiphumela eyivezayo, lokhu kuvivinya umzimba sekuyizikhungo eziningi zokuqina.

Qhubeka ufunde ukuze ufunde kabanzi mayelana nezinzuzo zokuhamba kwebhola lasodongeni, ukuthi ungalwenza kanjani lolu vivinyo ngokuphepha, nokuhluka kwebhola lokuzivocavoca odongeni olungakusiza ukuthatha ukuzivocavoca kwakho kuye ezingeni elilandelayo.

Kuyini ukuzivocavoca nge-wall ball?

Ukuzivocavoca kwebhola lodonga kuyinhlanganisela, ukunyakaza okuphezulu okudinga umzamo omkhulu kusuka kunani elikhulu lemisipha emzimbeni wakho.

Eyaziwa nangokuthi i-wall ball squat, lesi sinyathelo sidinga imisipha enamandla emzimbeni wakho ophansi ukwenza isikwele ngenkathi imisipha esenkontilekeni yomzimba wakho ophezulu ukwenza isigaba se-push-press njengoba uphonsa ibhola odongeni.

Ukwenza lokhu kuhamba, uzodinga ukufinyelela odongeni olukhulu, olungenalutho nebhola lodonga elinesisindo. Ukuzivocavoca okujwayelekile kwebhola odongeni kudinga ukuthi ume ubheke odongeni. Kodwa-ke, ukwehluka okuningana kushintsha ukubekwa komzimba wakho ukuphonsela inselelo amaqembu ehlukene emisipha.

Uhlobo luni lwebhola okufanele ulisebenzise?

Ibhola lasodongeni lihlukile kunebhola lomuthi, elincane, elinzima, futhi elingahloselwe ukuphonswa odongeni. Ihluke futhi nebhola le-slam, elisindayo, elejwayelekile elenziwe ngenjoloba, futhi lenzelwe ukuphonswa phansi.

Ukukhetha uhlobo olufanele lwebhola akugcini ngokwenza ukuvivinya umzimba kuphumelele ngokwengeziwe, kepha futhi kukugcina ukhululekile ekulimaleni. Unalokho engqondweni, ukusebenzisa ibhola elenzelwe lo msebenzi kuyindlela engcono kakhulu ongayenza lapho ukhipha amasethi amaningana we-reps.

Amabhola e-Wall ngokuvamile enziwe nge-vinyl, enoqweqwe olungaphandle oluhlanganisiwe olwenza kube lula ukuwabamba. Ziza ngezisindo ezahlukahlukene, ezisukela kumakhilogremu angaba yisithupha kuye kwayi-20.

Uma kukhulunywa ngokukhetha isisindo esifanele samabhola odonga, into yokuqala okufanele uyicabangele ngumzimba wakho oyisisekelo nomzimba ongaphezulu. Ibhola kufanele lisindwe ngokwanele ukwenza ukuzivocavoca kube yinselele, kepha kube lula ngokwanele ukungayekethisi ifomu lakho.

Ngamanye amagama, qala ukukhanya futhi uqhubekele ebholeni elinzima njengoba ukwazi ukuhamba. Abaqalayo bangafuna ukuqala ngesisindo esilula esingamakhilogremu ayi-6 noma ama-8, kanti amazinga wokuqina osezingeni eliphakeme angafuna ukuzama amakhilogremu ayi-10 noma ngaphezulu.

Ziyini izinzuzo zebhola lodonga?

Ukuzivocavoca kwebhola lodonga kunikeza izinzuzo eziningi ezahlukahlukene futhi kusebenza cishe wonke amaqembu emisipha emzimbeni wakho. Ibuye ikuvumele ukuthi uhambise umzimba wakho kuzo zonke izindiza zokunyakaza - phambili uye emuva, ohlangothini nohlangothi, nasekujikelezeni.

Ukuzivocavoca okujwayelekile kwebhola odongeni kuqasha amaqembu emisipha eminingi, kufaka phakathi eyakho:

• ama-quadriceps
• glutes
• imisipha
• emuva
• isifuba
• emahlombe
• ama-biceps
• ama-triceps
• imisipha yomgogodla

Ukuzivocavoca kwe-wall ball squat kwandisa ukushaya kwenhliziyo yakho, kukwenza kube yindlela enhle yokuthuthukisa ukuqina komzimba wakho nokushisa ama-calories. Kuyasiza futhi ukukhulisa amandla akho okuqhuma, okuyingxenye edingekayo yemidlalo eminingi yezemidlalo.

Futhi, ukwenza lokhu kunyakaza kungahle kuhambisane nokuxhumana kwamehlo akho futhi kuthuthukise amakhono akho wokuphonsa nokunemba.

Kwenziwa kanjani ukuzivocavoca ibhola okujwayelekile?

1. Khetha ibhola lodonga elilinganiswe ngokufanele, bese ulibamba ezandleni zakho.
2. Yima cishe amamitha amabili ngaphambi kodonga izinyawo zakho zibanzi-ububanzi ububanzi, izinzwane ngaphandle kancane.
3. Bamba ibhola ekuphakameni kwesifuba. Qiniseka ukuthi ufaka izindololwane zakho ezinhlangothini zakho.
4. Hlanganisa umnyombo wakho bese ukhama ibhola. Lapho ulikhama kanzima ibhola, kulapho udinga khona umnyombo namahlombe akho ukuze usebenze.
5. Qala isigaba esiphansi se-squat ngenkathi ugcina ibhola ezingeni lesifuba. Squat phansi kuze amathanga akho afane phansi.
6. Bese ushayela umzimba wakho phezulu ngenkathi uphonsa ibhola endaweni eqonde ngqo ebangeni elingamamitha ayi-8 kuye kwayi-12 ukuphakama. Gcina izingalo zakho zeluliwe. Ithiphu: Khetha indawo kule ndawo okuqondiswe kuyo, bese ubhekise amehlo akho lapho sonke isikhathi.
7. Thatha ibhola ngemuva kokubhampa, gcina ibhola ekuphakameni kwesifuba, bese ugoqa phansi ukuphinda ukuvivinya umzimba.
8. Yenza ukuphindaphinda okungu-10-15 ngamasethi angu-2-3. Noma, setha isibali sikhathi semizuzwana engama-30 bese wenza okuningi ngangokunokwenzeka.

Ukuhluka kwebhola le-Wall

Uhlangothi luyaphonsa

Lokhu kwehlukahluka kwebhola lokuzivocavoca odongeni kuguqula umzimba wakho ubheke eceleni ukunyakaza okujikelezayo okuphonsela inselelo umnyombo wakho - ikakhulukazi izibopho - isifuba namahlombe.

1. Bamba ibhola ezandleni zakho, izintende phezulu.
2. Yima ubheke odongeni, ihlombe langakwesokudla libheke odongeni, cishe ngamamitha amathathu.
3. Ngena esikhaleni se-squat, uguqe ngamadolo, nebhola lingaphandle kwesinqe sakho sobunxele.
4. Ngenkathi welula imilenze yakho ukusukuma, pivot unyawo lwakho lwesobunxele, ujikeleze, bese uphonsa ibhola odongeni.
5. Hlala kulesi sikhundla ukuze ubambe ibhola. Buyela endaweni yokuqala bese uphinda.
6. Phindaphinda okungu-10 ohlangothini ngalunye.

Uma lokhu kuhamba kunzima kakhulu, qala ngokujikeleza kwesiqu somile. Bamba ibhola ezingeni lesifuba, eduze nomzimba wakho, bese uzungezisa isifuba sakho ngakwesokunxele nangakwesobunxele.

Phambili phonsa ngomshoshaphansi

Ukuze uthole i-squat ejulile esebenza ngaphezulu kwama-adductors, zama ukuphonsa phambili ngomshoshaphansi. Ngokukhomba izinzwane zakho, uqasha imisipha yethanga langaphakathi futhi uthembele kakhulu kumandla akho wamandla.

Ingxenye ephonswa ngesandla yokuhamba idonsa kuma-biceps akho nasesifubeni.

1. Bhekana nodonga, kube sengathi wenza ukuzivocavoca umzimba kwebhola lasodongeni.
2. Bamba ibhola ezandleni zakho, bese ulibeka phakathi kwemilenze yakho.
3. Iya endaweni ebanzi yezikwele.
4. Faka ama-glutes, sukuma, bese uphonsa ibhola phezulu ngasodongeni.
5. Thatha ibhola bese ugoqa phansi lapho uqala khona.
6. Phinda izikhathi eziyishumi.

Phindisela ukujikeleza

Lokhu kuhamba kudinga amandla ayisisekelo aqinile kanye nekhono lokuzungeza nhlangothi zombili. Yenza kuphela ukujikeleza okubuyela emuva uma ukwazi kahle ukuzivocavoca okuyisisekelo kwebhola lasebondeni, unezibopho eziqinile, futhi unokuhamba okuhle emzimbeni wakho ophezulu.

Lokhu kuvivinya kusebenza amahlombe akho, ingemuva elingaphezulu, ama-biceps, isifuba, umgogodla, ama-quads, imisipha kanye nama-glutes.

1. Bamba ibhola ezandleni zakho, izintende zezandla phezulu, umhlane wakho ubheke odongeni.
2. Suka kude nodonga uze okungenani ube ubude bomzimba kude. Isibonelo, uma ungamamitha ayisithupha ubude, qiniseka ukuthi kukhona okungenani izinyawo eziyisithupha zesikhala phakathi kwakho nodonga.
3. Squat phansi, ujikeleze ngakwesokunene, bese uphonsa ibhola odongeni. Uzobheka phezu kwehlombe lakho langakwesokudla ubheke odongeni.
4. Bamba ibhola ngemuva kokuthi liqhume odongeni, bese uphinda ngakolunye uhlangothi.
5. Phindaphinda okungu-10 ohlangothini ngalunye.

Okubalulekile

Ukuzivocavoca kwebhola lodonga ukunyakaza okuphakathi nokweqile okungaxhasa noma yikuphi ukuqeqeshwa noma ukuqeqeshwa kwamandla.

Ukugaya amasethi ambalwa wokuzivocavoca ngebhola kungakhuphula izinga lokushaya kwenhliziyo yakho, kuthuthukise ukuqina kwenhliziyo, futhi kuguqule umzimba wakho ube ngumshini ochoboza ikhalori. Futhi ingaqinisa amaqembu amaningi emisipha emzimbeni wakho.

Uma ufuna ukuphonsela inselelo imisipha yakho ngokuqhubekayo, ungazama ukwehluka okuhlukile kwesikwele esijwayelekile sodonga noma ukhuphule kancane isisindo sebhola.