Tsallakewar trampoline: nazari game da mafi kyawun atisaye, fa'idodi da shawarwari na ƙwararru * Gicciye

Motsa jiki mai sauƙi na trampoline yana ƙonewa zuwa 800 kcal a kowace awa. Aiki a gida yana ɗaukar minti 30, za ku iya yin hakan sau 2-4 a mako. Wannan ya isa ƙirƙirar ɗan ƙaramin ƙarancin makamashi idan kuna tafiya don ƙarin rabin awa a rana kuma ku sarrafa abincinku. Motar trampoline ba ta cika ɗumbin mahaɗa da kashin baya ba, horo akan sa ba mai dadi ba ne. Ana gudanar da aji a cikin yanayin tazara, wanda ke ba ku damar saurin saurin metabolism bayan horo.

Shin da gaske zai yiwu a rasa nauyi ta hanyar tsalle a kan tilati?

Don rasa nauyi, kuna buƙatar ƙirƙirar ƙarancin makamashi. Jiki a hankali zai kona kitse domin ya yi aiki yadda ya kamata. Horar da motsa jiki na iya taimakawa wajen ƙara yawan kuzarin kuzari, hanzarta saurin kuzari, da ƙarfafa tsokoki. Ba sune kawai yanayin don asarar nauyi ba.

A kowane hali, dole ne:

Irƙira ƙarancin kalori ta rage makamashi daga carbohydrates da kiyaye haɓakar furotin da mai mai mai yawa.
Yi atisayen ƙarfi don kula da ƙwayar tsoka da haɓaka yawan kuzari.

Motar trampoline mai nauyi nauyi motsa jiki plyometric. Zai iya zama duka iko da yanayi a yanayi. Ya dogara da wanda yake tsalle da kuma wane ƙarfin. A cikin wasanni masu ƙarfi-ƙarfi, tsalle ana ɗauka a matsayin ƙarfin ƙarfi, ana yin su cikin hanzari kuma cikin babban ƙarfi - alal misali, saitin tsalle daga wurin zama don maimaita 6-10. A cikin dacewa, waɗannan hanyoyin suna haɗuwa tare da ƙananan tsalle don ci gaba da motsa jiki.

Horar da trampoline shine mafi kusanci ga horo na tazara mai tsayi a kan yarjejeniyar damuwa. Zai iya haɓaka haɓakar ku, bisa ga bincike, kuma ya fi tasiri fiye da motsa jiki mai saurin motsa jiki. Hakanan, azuzuwan tsalle zai kiyaye kusan 40% na lokaci.

Yin tsalle yana da kyau ga waɗanda ke da mintuna 30 kawai don horarwa sau 2-4 a mako. Za su iya zama kawai aikin motsa jiki idan ka ƙara musu nauyin motsa jiki mai sauƙi kuma ka yi komai a cikin tazara ta tazara.

Me yasa tsalle tsalle yake da amfani?

Fa'idodi na tsallewar dacewa:

kasancewa: trampoline ba shi da tsada, ya isa shekaru 3-4 na horo;
ikon ci gaba a gida;
yawan amfani da kalori a kowane lokaci;
anti-danniya sakamako;
yin aiki da tsokoki na kafafu da gindi a cikin yanayin aiki;
canzawa: zaku iya haɗuwa da atisaye har abada, ku zo da jijiyoyi, kuyi gwaji tare da hanyoyin tazara - wannan shine taken ƙaunataccen masoyi na tsalle akan ƙwallon ƙafa mai dacewa.

Bugu da kari, akwai kuma darussan "kulab" ga wadanda ba sa son horas da masu zaman kansu. Akwai hanyoyi biyu: mini trampoline da tsalle Kangoo.

Ajin farko sun hada da dumama-dumu aerobic tare da matakai masu sauki, tsugunno zuwa tsalle-tsalle, da tsalle mai laushi a kafafu biyu ko daya. Duk wannan yana canzawa tare da motsa jiki mai ƙarfi tare da microweights a ƙasa da crunches a kan latsawa. Darasi yana ɗaukar awa ɗaya, a ƙarshe - miƙawa. Babu mizanai don karamin trampoline, malamin da kansa ya zo da shiri don ƙungiyar.
Tsalle Kangoo - darasi na rukuni a cikin takalma na musamman. Masu koyon aikin sun yi hayar su na sa'a ɗaya daga situdiyon kuma suna tsalle a ƙarƙashin jagorancin mai koyarwa. Wannan ɗayan darussa ne masu ban dariya a cikin masana'antar, waɗanda suka dace da waɗanda tuni suka gaji da zumba, ba sa son fitbox kuma ba sa son gudu ko tafiya a kan hanya. Aikin motsa jiki yana da ƙarfi sosai kuma yana ba ku damar ƙonewa zuwa 900 kcal a kowace awa.

Waɗanne tsokoki ke aiki yayin motsa jiki?

Kamar yawancin darussan aerobic masu ƙarfi, wannan motsa jiki da farko yana haɓaka tsokoki na ƙananan jiki.

A cikin aiki mai kuzari:

duk ƙungiyar gluteal;
ƙwanƙwasa da quads;
tsokoki maraƙi;
mai haɓakawa da tsokoki na satar cinya.

A cikin ilimin kididdiga, latsawa da tsokoki suna aiki. Hannun da kafaɗun kuma an haɗa su, musamman ma idan ana buƙatar daidaito tare da hannayen. Yayin atisayen karfi, ana kammala tsokoki na kirji, hannu da kafaɗu.

Mahimmanci: darussan kan kwafin motsa jiki na kowane nau'i ba zai taimaka wajen gina tsoka ba. Koda koda ana tallata aji azaman "motsa jiki don manyan gindi", zai fi dacewa zama sauƙin jijiyoyi. Amma don ƙarin amfani da kalori, ya dace sosai.

Samun horo na trampoline na tazara yana taimakawa wajen haɓaka dukkan tsokoki a cikin jiki daidai. Idan makasudin shine ya kasance cikin yanayi mai kyau a cikin mafi kankancin lokacin, zaka iya aiki cikin tazara mai ƙarfi tare da ci gaba da nauyi.

Babban dokokin aminci don aikatawa

Trampoline bai dace da cikakkun masu farawa ba, tunda haɗin gwiwa da jijiyoyin jikinsu basu riga sun shirya don irin wannan nauyin ba. Zai fi kyau a yi atisaye mai ƙarfi a gida na tsawon makonni 2-3 kafin nan tare da masu ɗora roba ko ba tare da ma'auni ba kwata-kwata. Duk wani darasi na YouTube mai alaƙa (misali a ƙasa) ko zaɓi na motsa jiki masu sauƙi kamar turawa, squats, lunges, crunches da crunches zasu yi. Wannan zai taimaka wajen shirya tsokoki da jijiyoyin ku don motsa jiki.

Dole ne zuciya da jijiyoyin jini su kasance da karfi. A saboda wannan dalili, rabin sa'a na kowane ci gaba da aikin aerobic. Mini stepper, tafiya mai sauƙi, motsa jiki motsa jiki, keke. Bayan matakin farko, a hankali zaku iya haɗa tsalle cikin jadawalin horo. Darasi na trampoline don masu farawa ana iya yin su a hankali fiye da yadda aka saba.

A cikin zauren, ya fi kyau a yi haka:

Makonni 2-3 don yin akasari keɓance atisaye a cikin simulators.
Allyari - kowane cardio a cikin na'urar kwaikwayo na rabin sa'a bayan babban motsa jiki.
Yana da kyau muyi tsalle don motsa jiki lokacin da bugun jini, lokacin tafiya da sauri na 5-6 km / h, ya daina zuwa wucewa 110-120 a cikin minti ɗaya, kuma a ayyukan motsa jiki ba zai wuce ƙwallaye 140 ba. Haka ne, aikin na iya jinkirta. Amma in ba haka ba akwai haɗarin loda zuciya da tsarin juyayi.

Injiniyan lafiyar gida:

sanya trampoline akan tabarmar da ba zamewa ba;
koyon tsalle da tsalle don kada duk tsarin ya koma da baya;
duba tsayin rufi - tsalle mafi tsayi bai kamata a cika shi da maɓallin kai ba;
Tabbatar da sanya takalmin motsa jiki da kayan wasanni, leda masu daɗi da saman numfashi;
na farko, koya tsalle daga wurin zama, daga almakashi, yi tsalle tsalle da burpees a ƙasa, sannan kan trampoline;
kawai to kunna bidiyo kuma maimaita bayan mai koyarwa.

Tsaro a zauren:

bincika kayan aiki, kayan haɗi don lalacewa da fashewa;
sanar da malamin cewa akwai mafari a gabansa;
saurari bayani;
tashi tsaye don ganin abinda mai koyarwa yake yi;
kar a yi ƙoƙari don yin motsi mai girma-nan da nan.

Me kuke buƙata don tsalle tsalle?

Kayan aikin daidaitacce ne - kayan wasan motsa jiki, sneakers masu aerobics tare da babban ƙyalli ko don dacewa tare da takamammen kafa da yuwuwar daskararre. Sauran kamar yadda kuke so. Zai fi kyau kada ku ɗauki dogon wando mai ƙafa-ƙafa don kar ku taka su. Madadin haka, duk wani leda, gajeren wando, kekuna zasu yi. Sama - mai dadi, yadudduka - na musamman, mai numfashi.

Shin ina bukatar siyan takalmi don tsalle-tsalle na Kangoo? Idan baku sanya kanku burin zama ƙwararren malami a wannan yankin ba, kuna iya yin su ba tare da su ba. Takalma suna da tsada, zai fi kyau kawai a basu hayar a cikin sutudiyo.

Io GioRez - stock.adobe.com

Nau'in kaya da ƙwarewar horo

Wannan tebur yana nuna matakan kaya akan trampoline:

Matakan horo	Sabbi	Matsakaicin matakin	Na ci gaba
Yankunan bugun zuciya	Har zuwa doke 150 akan bugun zuciya	Har zuwa bugun jini 160	Gudanar da mutum, amma ba fiye da busawa 180 ba
Darasi na Plyometric	Jananan tsalle daga squats, almakashi, tsalle-tsalle da yawa akan ƙafafu biyu, jakunkunan tsalle masu laushi, mataki-tep.	Cikakken tsalle-tsalle, almakashi, burpees tare da tsalle a kan abin hawa, tsalle tare da ɗaga gwiwa mai ƙarfi.	Dukkanin abubuwan da ke sama, gami da tsalle daga squats da lunges tare da nauyi, sun mamaye trampoline.
Darasi na ƙarfi tare da ƙananan kayan aiki - dumbbells, mini-barbells, masu ɗauke damuwa. Motsa ƙarfi da ƙarfi ba tare da nauyi ba, tare da tallafi a ƙasa ko a kan tarafin kafa.	Turawa da motsa-kasa, kujerun gilashi, dumbbell lunges, layuka-lankwasa tare da dumbbells, crunches, press press, da biceps da triceps motsa jiki tare da dumbbells.	Turawa tare da ƙafa a kan trampoline daga bene, motsa jiki mai ƙarfi tare da ƙananan barbells na matsakaiciyar nauyi, ƙungiyoyin motsa jiki - masu tursasawa, huhu tare da curls na biceps, layuka da dumbbell presses.	Hanyoyin turawa tare da hannaye akan trampoline, motsi tare da karama da cikakkun sanduna na gicciye, jerks da jerks na kettlebells, swtlebell swings, matasan motsa jiki - masu tursasawa, dukkan nau'ikan matattu tare da bro bro, barbells zuwa kirji.
Adadin motsa jiki da halaye	Motsa jiki na 2-3 a kowane mako tsananin kowace rana ta hutawa.	Motsa jiki 3-4.	Motsa jiki 3-4.

Slimming motsa jiki

Zaman siriri zai fara da dumi a kasa, matakai na tsawan minti 4-5. Sannan madadin:

Minti 1 na tsalle ko tsalle daga waje tare da hutun mintuna 3 a kan matakai, motsa jiki na ƙarfi, ko motsi ba nauyi.
Bayan lokaci, zaka iya sauya 1 zuwa 2 da 1 zuwa 1.
Hanyar da ta fi dacewa ita ce ta kwafin ƙarfin horo tare da kayan aiki.

Misali, da farko mutum yayi gwal na minti na minti, sannan ya tsallake daga wani wurin kwanciya akan trampoline na minti daya. Bayan haka, nan da nan ba tare da hutawa ba - hanya ta biyu. A zahiri, sauran shine sakan 10-12, wanda ake buƙata don canza kayan aiki.

Motsa jiki a gida

Saukakan salo na motsa jiki don mai farawa yayi kama da wannan:

Tafiya da atisayen haɗin gwiwa ba tare da abin takawa ba - minti 5.
Squats na al'ada ne a ƙasa ba tare da kayan aiki ba - minti 1.
Yin tsalle a kan sandar sanda tare da ƙaramin tsoma - minti 1.
Glute gada ba tare da nauyi ba - minti 1.
Latsa (crunches) - minti 1.
Turawa daga bene sun saba - minti 1, zaku iya turawa daga tallafi.
Jump jackin jacks - minti 1.
Karkatar da butar robar zuwa bel a cikin gangare - minti 1.
Tsalle-tsalle da yawa ba bisa ƙafa 2 ba, ƙaramin ƙarfi - minti 1.

Ana iya maimaita wannan sake zagayowar sau 2-5 dangane da yanayin lafiya da ƙimar dacewa. Duk ƙungiyoyin tsoka suna da hannu, wanda ke haifar da mahimmin nauyin zuciya. A karshen motsa jiki - tafiyar minti 3 har sai bugun zuciyar ya natsu da mikewa.

Zaɓuɓɓukan motsa jiki da fasaha

Akan trampoline

Yawan tsalle tare da ɗan tsoma

Babban tsayawa a kan trampoline yana tare da ƙafa kafa-nisa nisa. Tare da lanƙwasa kaɗan na gwiwoyi, yi tsalle sama, ƙasa a hankali.

Mataki-tep tare da tsalle

Wannan tsallakewa ne mai sauƙi daga kafa mai goyan baya zuwa yatsan na wanda ke zuwa, daidaita tare da hannayenku don kar a rasa daidaituwa.

Yin tsalle daga almakashi

Asa kanka cikin abincin almakashi, yi tsalle sama tare da tura ƙafafu biyu masu ƙarfi. Zaka iya riƙe maƙallin da hannunka don kar a rasa daidaituwa.

-Afa-gwiwa, ko "babu sama"

Matsayi na yau da kullun daga wasan motsa jiki tare da tsalle mai haske akan ƙafa mai goyan baya. Isingaga cinya, ya kamata ka rage latsa. Matakan suna canzawa.

Jumpin jacks

Wannan tsalle ne na al'ada daga tsaka tsaki tsayi zuwa ƙafa baya, makamai baya. Motsi yana maimaitawa. Kuna buƙatar sauka a kan gwiwoyi masu lanƙwasa kaɗan. Masu farawa fara tsalle a hankali, ɗan kaɗan suna barin kan trampoline, yayin da waɗanda suka ci gaba na iya gwada zaɓin “tauraruwa”, kamar yadda yake a hoto.

Burpee da burpee akan trampoline

Wannan shi ne abin da aka saba "faduwa". Kuna buƙatar ɗaukar matsayin goyon baya a kwance, turawa daga bene, tsalle don kawo ƙafafunku zuwa hannayenku kuma tsalle sama. A cikin sigar burpee akan trampoline, kuna buƙatar tsalle a kanta, kuma a cikin sigar burpee tare da tsalle kan trampoline, ku yi tsalle a kanta, sa'annan ku yi tsalle zuwa ƙasa ku maimaita jerin.

Darasi na ƙarfi

A lokacin tsaka-tsakin ƙarfi, ana yin motsi a salo mai faɗi, na farko ɗayan tsugunno, sa'annan ya ja baya, turawa a kan kirji, tsaye matsawa tare da dumbbells, motsi na biceps da triceps.

Ayyuka masu ƙarfi masu zuwa sun fi shahara:

Kwallan Gwal Yana zuwa kasa, rike dumbbell a kirjin ka. Sauka cikin cikakken wurin tsuguno, riƙe bayanka a madaidaiciya, raƙuman kafaɗa a tattare, latsa taut. Komawa zuwa wurin farawa.
Lankwasa kan layuka. Muna amfani da dumbbells, turare masu girgiza, kananan barbells, kowane nauyin da ya dace da nauyi. Mun jingina zuwa gaba, muna tattara sandunan kafaɗa, ja kayan aiki zuwa kugu, saukar da shi zuwa ga asalinsa.
Turawa (bambancin). Masu farawa suna farawa tare da hannayensu akan trampoline da madaidaiciya baya. Suna tanƙwara hannayensu a gwiwar hannu kuma suna saukowa ƙasa don taɓa ƙirjin trampoline. Masu ci gaba suna yin turawa sama da bene, gogaggun waɗanda suka ɗora safa a kan trampoline, kuma hannayensu a ƙasa.
D AntonioDiaz - stock.adobe.com
Matsayi a tsaye. Ja latsa, tara sandunan kafaɗa, danna dumbbells daga kafaɗu, madaidaiciya hannayen. Asa a cikin yanayin daidai kamar latsa benci.
B Yakobchuk Olena - stock.adobe.com
Gyada biceps. Tsaye, tanƙwara gwiwar hannunka ka kawo dumbbells a kafaɗunka. Waɗanda suka ci gaba suna haɗuwa da waɗannan ƙungiyoyi tare da huhu da squats don ƙona ƙarin adadin kuzari.
Tsawo don triceps. Za a iya yin shi a cikin karkata, lokaci guda yana kwance duka hannu biyu. Idan motsi na haɗin kafada ya ba da damar, kawo dumbbell a bayan kai, lanƙwasa hannayenka a haɗin gwiwar gwiwar kuma juya.
© Makatserchyk - stock.adobe.com
Bertys30 - stock.adobe.com
Ana yin famfo latsawa tare da daidaitattun juyawa. Daga kwance a ƙasa, ƙafa a tazarar 10-12 cm daga gindi, ana jan ƙananan haƙarƙarin zuwa ƙashin ƙugu.

Mahimmanci: Kuna iya sauƙaƙe turawa, squats, da crunches maimakon ƙwarewar ƙarfin ci gaba. Amma don horar da kai a gida, yana da kyau koyaushe a zaɓi salon tazara da wasu motsa jiki tsalle tare da atisayen ƙarfi. Ya fi aminci dangane da rauni kuma yana da tasiri cikin haɓaka ƙwayar tsoka.

Ayyukan motsa jiki

Trasters. Wannan shi ne matattarar matattarar bayanan benci da kuma gaban tsugune. Kuna buƙatar ɗaukar -an ƙaramin ƙuƙwalwa a kan kirjinku, saukar da kanku cikin wurin zama, miƙe daidai matsayinsa na asali kuma a lokaci guda ku matsi sandar sama.
Dumbbell jerks. Saboda lankwasawa kadan a gwiwoyi da kuma kaifi mai kaifi, dumbbell yana gurgunta daga matakin tsakiyar ƙafar ƙafa kuma an tura shi sama. Lokacin sauka, motsi yana santsi. Tare da karamin barbell, motsi iri ɗaya ne, amma tare da hannaye biyu.
Hai Mihai Blanaru - stock.adobe.com
Bararamin barbell ko dumbbell jerks. Saboda saurin mikewa a gwiwoyin da suka dan lankwasa, aikin sai ya yi karo da kirji, rikon na halitta ne - ma'ana, fadin 3-5 ya fi kafada baya. Hannun suna ɗaukar kaya, kuma an lakafta aikin ta hanyar miƙewa a cikin gwiwar hannu.

Rashin amfani irin wannan horon

Karamin trampoline bai kamata ya zama aikin motsa jiki na farko da mutum zai je ba bayan shekaru marasa aiki. Kuna buƙatar ƙarfafa tsokoki da farko. Duk da yanayin nishaɗin waje, kayan aiki ne mai mahimmanci. Don horarwa, yana da kyau a mai da hankali da yin atisaye, daidaita kashin baya da kuma sanya gishiri, kuma ba kawai bazuwar ba.

Irin wannan motsa jiki na iya haifar da tsauraran matakan tsokoki na kafa, musamman idan mutum bai san yadda za a daidaita ƙarfin horo zuwa yanayin motsa jiki ba. Bugu da kari, bai dace da horo mai zaman kansa ba ga mutanen da ba su da kwarewar motsa jiki da kuma koyar da kai. Maimakon haka, ya kamata a sayo trampoline ga waɗanda suka san yadda ake wasan motsa jiki da na motsa jiki, amma sun gaji da monotony.

Contraindications don motsa jiki

Contraindications daidaitacce ne don ilimin ilimin ilimin kimiyya:

phlebeurysm;
myopia;
ciki da makonni 12 lokacin dawowa;
cututtuka na zuciya da jijiyoyin jini;
hauhawar jini a cikin babban mataki;
rauni ga gidajen abinci, jijiyoyi, tsokoki;
SARS, mura da lokacin murmurewa bayan su;
jinin haila (kwana 3 na farko).

Babu yarjejeniya game da scoliosis. Littafin karatu na masu horar da FPA na Rasha wanda Dmitry Kalashnikov ya wallafa ya lissafa shi a matsayin takaddama ga gudu da tsalle. Wasu masu horarwa na zamani basa ɗaukar scoliosis a matsayin babbar matsala idan mutum zai iya kiyaye tsaka tsaki baya yayin motsa jiki.Ana buƙatar shawarar likita a kowane yanayi.

Takaitawa

Motsa jiki mai motsa jiki shine babban kayan aiki don taimaka maka ƙona calories da sauri da sauri, yin zuciya, ƙarfafa tsokoki, yin horo tsakanin lokaci ko kwantar da hankali bayan ƙarfin horo. Amma ba ya maye gurbin ƙarfin horo dangane da ƙwarewar rayuwa da tasirin tsoka, kuma hakan ba zai taimake ka ka rasa nauyi ba tare da ka mutu ba idan ka ci abinci mai yawa. Motsa jiki na Trampoline na iya maye gurbin bugun zuciya mai ƙarfi, kuma lokacin da yawan tsoka bai zama fifiko ba, ƙarfin ƙarfi shima.