Fitness Wall Ball
Mpira wolimbitsa thupi ndi zida zofewa zolemedwa bwino zomwe zimapangidwira maphunziro ogwira ntchito. Ndi "wall rebound" monga mfundo yake yophunzitsira, imaphatikiza zolemetsa zolemetsa ndi zophulika zamphamvu zophunzitsira, kuzipanga kukhala zida zodziwika bwino mu CrossFit, HIIT, ndi Functional Fitness.
Kudzaza Kusiyana kwa Maphunziro:
Kuphwanya chotchinga pakati pa zida zamphamvu zanthawi zonse ndi zida zopepuka , zimapanga zotsekeka-zoyeserera za "kutulutsa mphamvu - kutulutsa mphamvu zophulika - kulumikizana kwa thupi - kuwongolera mtima kwamtima" kudzera munjira yapadera ya "kulemera{4}}kubereka + kubwezeredwa kwamphamvu". Ndizida zokha zomwe zili munjira yophunzitsira yogwira ntchito zomwe zimatha kuphimba miyeso inayi nthawi imodzi.
Chizindikiro Chokhazikika Chokhazikika mu Zochitika Zaukadaulo:
Pazochitika zazikulu monga mabokosi a CrossFit, malo ophunzitsira olimba, ndi malo ophunzitsira anthu, mipira yapakhoma imayikidwa pambali pa ma squat racks ndi kettlebell ngati "zida zitatu zapamwamba zogwirira ntchito". Kaya ali ndi mipira yapakhoma yokhazikika komanso malo ophunzitsira odzipereka kwakhala chizindikiro chachikulu chosiyanitsa "malo ochitira masewera olimbitsa thupi wamba" ndi "malo ophunzitsira akatswiri", ndipo udindo wake m'magawo aukadaulo ndi wofanana ndi wosindikiza mabenchi m'malo olimba.
Scenario Hub of Training Logic:
Yokhazikika pa "kubwereranso kwa khoma", imatengera zochitika zokakamiza pamasewera enieni monga kuponya, kumenya, ndi kugwira, yomwe imakhala ngati ulalo wofunikira wolumikiza "masewera olimbitsa thupi" ndi "masewera olimbitsa thupi". Poyerekeza ndi maphunziro akutali ndi zida zokhazikika, malingaliro ophunzitsira amipira yamakhoma ali pafupi kwambiri ndi mayendedwe amunthu, ndikupangitsa kuti ikhale chonyamulira chachikulu pakuwongolera "kulimbitsa thupi mwachangu".
Kufotokozera Zamalonda
Mapangidwe Oyambira & Zofunikira Zapakati
1. Zida & Mapangidwe
Gulu Lakunja:Zopangidwa ndi-nsalu za nayiloni zosagwira ntchito kapena zinthu za PVC zokhala-zopanda kutsetsereka pamwamba; Mitundu ina imawonjezera zokutira zoletsa madzi kuti zipukutidwe mosavuta.
Gulu Lamkati:Wodzazidwa ndi-raba wopangidwa ndi thobvu wambiri kapena ulusi wa poliyesitala, wokhala ndi mawonekedwe ofewa komanso okhazikika kuti asaonongeke makoma kapena thupi likamagunda.
Kapangidwe:Zokhala ndi zida ziwiri-zolimbitsa zokhota kuti ziteteze kung'aluka ndi kutayikira kwazinthu; mitundu ina ili ndi-zotsogola zosazembera kapena zopindika{2}}zowoneka bwino kuti zogwira zisamayende bwino.
2. Magawo a Core Specification
Kulemera kwake:Wamba osiyanasiyana 4-20 lbs; 4-6 lbs oyenera oyamba kumene / ogwiritsa ntchito azimayi, 12-20 lbs osinthidwa kuti akhale ophunzitsa akatswiri.
Kukula:kutalika - 25-30 cm; mitundu ina imapereka makulidwe makonda.
Mtundu:Nthawi zambiri-mapangidwe amtundu wokwera kwambiri kuti azitha kuyendetsa bwino malo ochitira masewera olimbitsa thupi komanso kuzindikira zowoneka.
Core Training Value
Mphamvu & Zophulika Mphamvu Zowonjezera
Maphunziro a Compound Muscle:Kupyolera mu mayendedwe monga makhoma pakhoma ndi squat kuponyera/kugwila, imapangitsanso minofu yapansi ya thupi, pachimake, paphewa, m'mbuyo, ndi pamkono kuti ikwaniritse "zathunthu-zopanga mphamvu zogwirizanirana ndi thupi", mogwira mtima kwambiri kuposa zida zomwe zili paokha.
Kupititsa patsogolo Mphamvu Zophulika:Kusuntha kwamphamvu monga kuponya mwachangu / kugwira ndi kugwetsa khoma kumawonjezera mphamvu yakuphulika kwa minofu komanso kuthamanga kwa mitsempha, makamaka koyenera kuwongolera masewera ophulika.
Kulimbitsa Thupi & Cardiorespiratory Function Enhancement
Kusinthasintha kwa -Kuthamanga Kwambiri:Maphunziro a mpira wa khoma amatha kuphatikizidwa mosavuta mu HIIT, Tabata, ndi mitundu ina, ikuwonjezeka mofulumira kugunda kwa mtima mu nthawi yochepa; Mphindi 15 zophunzitsira ndizofanana ndi kudya kwa calorie kwa mphindi 30 pakuthamanga.
Kulima kwa Endurance:Kusuntha kosalekeza kuponya / kugwira kumafuna kupirira kwa minofu ndi kupirira kwa mtima; Kuphunzitsidwa kwanthawi yayitali-kutha kupititsa patsogolo kwambiri masewera olimbitsa thupi.
Core Kukhazikika & Coordination Training
Core Control:Kusunga thupi moyenera pakuponya/kugwira kumafuna kugundana kosalekeza kwa minofu yapakati kuti mupewe kuwonda, kukulitsa m'chiuno komanso kukhazikika kwapakati pamimba.
Dzanja-Kugwirizanitsa Maso:Kusadziŵika bwino kwa mabwalo obwereranso ku khoma kumapangitsa kuti manja-agwirizane ndi maso komanso kuti thupi lizigwira ntchito bwino, kumathandizira kuti masewero azigwirizana.
Mawonekedwe a Ntchito & Mayendedwe Omwe Amaphunzitsira
Core Application Scenarios
Ma Gym Aukadaulo:Zida zokhazikika m'mabokosi a CrossFit, magawo ophunzirira bwino, komanso ma studio ophunzitsira anthu.
Kulimbitsa Malonda:Chida chophunzitsira chachikulu cha makalasi olimbitsa thupi m'magulu, misasa yophunzitsira ya HIIT, ndi maphunziro ogwira ntchito.
Kulimbitsa Thupi Pakhomo:Zitha kuchitika m'malo ang'onoang'ono popanda kukhazikitsa zovuta, zomwe zimangofunika khoma lathyathyathya.
Maphunziro Aukadaulo: Chida chapadera cholimbitsa thupi cha othamanga, asitikali/apolisi, ndi omenya nkhondo.
Classic Training Movements
Mayendedwe Oyambira:Mpira wapakhoma ukugwetsa, mpira wa squat kukhoma kuponya / kugwira, kuponya m'manja / kugwira.
Mayendedwe Apamwamba:Kankhani-mpaka kuponya mpira ku khoma/kugwira, Russian twist + wall pass, box jump + wall combination.
Mayendedwe Amagulu:Kupita kwa anthu awiri-pakhoma, -kuponya anthu mozungulira mozungulira/kugwila, kupititsa patsogolo masewero olimbitsa thupi komanso zosangalatsa.
"Bridge-Type Equipment" mu Functional Training Systems
Kugwirizanitsa Mphamvu ndi Kulimbitsa Thupi:Kudzaza kusiyana pakati pa zida zoyezera zinthu zakale ndi zida zopepuka, ili ndi mphamvu-zomangirira zolemetsa komanso kulimbitsa thupi kwamasewera olimbitsa thupi.
Kusasinthika:Njira yapadera yophunzitsira yobwereranso pakhoma imatha kutsanzira zochitika zokakamiza pamasewera enieni, womwe ndi mwayi waukulu womwe zida zokhazikika sizingafanane, ndikupangitsa kukhala "chida chodziwika bwino" chophunzitsira akatswiri.
"Zida Zapadziko Lonse" Zogwirizana ndi Magulu Onse Ogwiritsa
Kwambiri-Otsika Kwambiri:Kusankha kosiyanasiyana kolemera ndi zinthu zofewa kumachepetsa chiopsezo cha kuvulala kwamasewera; oyamba kumene angayambe ndi zolemera zochepa, pamene ophunzitsa akatswiri amatha kuonjezera mphamvu kudzera muzolemera kwambiri + maulendo apamwamba.
Zochitika Zosinthika:Palibe kudalira malo okhazikika, kumangofunika khoma lophunzitsira; zosinthika ku malo ochitira masewera olimbitsa thupi, nyumba, panja, ndi zochitika zina, ndizomwe zimayimira "zolimbitsa thupi bwino".
Ubwino Wachikulu
Chitetezo Chapamwamba & Kusinthasintha Kwambiri
Zinthu Zofewa: Palibe kuwonongeka kwa thupi, makoma, kapena pansi panthawi yamphamvu; poyerekeza ndi mipira yamankhwala olimba, ma barbells, ndi zida zina, chiopsezo cha kuvulala kwamasewera chimachepetsedwa ndi 70%.
Kunenepa Kwambiri: Kulemera kwa ma gradient kuchokera pa 1.8kg kufika pa 9.1kg kumagwirizana ndi anthu osiyanasiyana amuna kapena akazi, zaka, ndi milingo yophunzitsira, ndipo chilengedwe chonse chimaposa chida chimodzi-cholemetsa.
Kulinganiza Kuchita Zophunzitsira & Zosangalatsa
Compound Training Attribution: Kuyenda kumodzi kumatha kuyambitsa minofu yopitilira 80% ya thupi, ndikuphunzitsidwa bwino 2-3 kuposa zida zodzipatula.
Kuyanjana Kwamphamvu: Kumathandizira munthu m'modzi-munthu mmodzi, awiri-anthu, ndi maphunziro amagulu; poyerekeza ndi maphunziro otopetsa a zida zokhazikika, kumathandizira kwambiri chidwi chophunzitsira ogwiritsa ntchito ndikuchepetsa kusiyiratu.
Mtengo Wabwino Kwambiri-Kuchita Bwino & Kukhalitsa
Mtengo Wotsika: Ndiwoyenera kugulidwa mochuluka ndi malo ochitira masewera olimbitsa thupi ndikugwiritsa ntchito ogwiritsa ntchito kunyumba.
Zolimba: Zosokera kawiri-zosanjikizana + zovala-zosanja zakunja zimatsimikizira moyo wautumiki wa zaka 3-5 pansi pa ntchito yanthawi zonse, zotsika mtengo zokonza ndipo sizifunikanso kusinthidwa pafupipafupi.
Monga m'modzi mwa akatswiri opanga komanso ogulitsa mankhwala a racquetball ku China, timawonetsedwa ndi zinthu zabwino kwambiri komanso mtengo wampikisano. Chonde khalani otsimikiza kuti mugula mankhwala otsika mtengo a racquetball akugulitsa kuno ku fakitale yathu. Lumikizanani nafe kuti mugwiritse ntchito makonda.