Koetliso ena ea BOSU Ball e matlafatsa 'mele oohle' me e kenyelletsa mehato ea cardio ho phahamisa pelo ea hau:
- Qetella liketsahalo tsohle, tse latellanang (tse behiloeng) bakeng sa ho ikoetlisa 'meleng.
- Etsa lisebelisoa tse peli kapa tse ling tsa mosebetsi o mong le o mong ka mokhoa oa potoloho kapa ka ho otloloha ho etsa mosebetsi oa nako e telele.
- Fokotsa kemiso 'meleng o ka hodimo le ka tlase' mele bakeng sa ho sebetsa nako e khutšoanyane.
1 - BOSU Ball Kakaretso ea ho ikoetlisa 'meleng
Fetola mokhoa ofe kapa ofe o hlokahalang ho lumellana le boemo ba hao ba ho ikoetlisa le lipakane.
Tlhahlobo ea Foromo bakeng sa Thupelo ea BOSU:
- Kamehla u boloke 'mele oa hao o lekana hantle nakong ea boikoetliso bo bong le bo bong. Ke ntho e tloaelehileng ho fetola ho boloka ho leka-lekana, empa etsa bonnete ba hore ha u senyehe.
- Haeba u ikutloa u tetehile, tšoara leboteng bakeng sa ho leka-lekaneng kapa u nke marumo leha e le afe a etsang hore u se ke ua phutholoha.
- Qala ka boima bo boima kapa ho se boima ba ho etsa foromo ea hao e phethahetseng.
2 - Mofuthu oa ho ikoetlisetsa: BOSU Shift, March, le Ho matha
Tsamaea, March, 'me u mathe
Ho futhumala ka ho ema holim'a BT le ho fetola boima ba hao ho tloha ka maoto ho ea ka maoto, ho sebelisa matsoho ho leka-lekanya. Khuta ka makhetlo a 10 ka lehlakore le leng le le leng, 'me u tsamaee bakeng sa mehla e 10 ka lehlakoreng le leng. Haeba u ikutloa u phutholohile, e kene ka lehlakoreng le lenyenyane bakeng sa lihlopha tse 10 ka lehlakoreng le leng. Pheta letoto ka makhetlo a mararo.
3 - BOSU Triple squats
Triple Squats
Ema ka thōko ho BT ebe u beha leoto le letona holimo. E senya fatše mme o sutumelle, o nyolohele setulong mme o theohele ka squat. Eba ka lehlakoreng le leng le squat, u tsoele pele le ho feta metsotsoana e 30 ho ea ho e 60.
4 - Li-Lung tse ling tsa BOSU
Lunges tse ling
Ema ho bolo 'me u nke leoto le letšehali ka morao, u otlolla letsoho le letšehali ho pholletsa le' mele. Khutlisa leoto mme u fetole maoto. Bakeng sa tšusumetso e phahameng, qalang ka leoto la hau holimo, maoto a mang a khutlela morao. Etsa 'me u fetole e le hore leoto le le leng le be bohareng ba BOSU le liphafo tse ling tsa maoto. Pheta metsotsoana e 30 ho ea ho e 60 .
5 - Boikoetliso ba 'Mele bo ka tlaase le bo Matla - Litlhapi tsa Squat
Squat Jumps
Ema setulong ka maoto ka lehlakoreng le leng la leihlo la poho le squat ka tlase kamoo u ka khonang, mangole ka mor'a menoana. Tlosa morao mme o tlōle holimo, o nka matsoho kaholimo. Naha le mangole a koalehile 'me a pheta metsotsoana e 30 ho ea ho e 60. Sena se kenyeletsa cardio le mamello e tlaase ea mmele.
6 - Squat le Overhead Press
Squat le Overhead Press
Tšoara li- dumbbells tse boima-hare ho feta mahetleng ha u ntse u eme kahare. Ka tlas'a squat (mangole ka mor'a menoana). Ha u ntse u sutumelletsa morao holimo, tobetsa litepisi holimo. Khuta hape bakeng sa li-8 ho ea ho tse 16. Ts'ebetso ena e tla boela e boloke pelo ea lebelo ha e ntse e lebisa 'mele o tlase le mahetleng.
7 - li-lung tsa matla
Li-lung tse matla
Shebana le BT mme u behe leoto le letona bohareng ba sebaka. E ka tlase ho e-na le marulelo (lengole le ka pele le lokela ho ba ka morao oa menoana). Joalo ha u ntse u hatella, qhomela holimo 'me u fetole maoto ka moeeng, u theohele ka leoto le letšehali moeeng, leoto le letona. Tsoela pele ho tlōla le ho fetola maoto bakeng sa li-8 ho ea ho tse 16 tse khutlang. Ts'ebetso ena ea mamello e tla phephetsa lebelo la pelo le 'mele o tlase.
8 - Kopana le Bicep Curl
Kopana le Bicep Curl
Tšoara li-dumbbells tse mahareng le tse boima ebe u ema maoto a seng makae ho tloha ho BT. Lula pele ka leoto le letona holim'a dome mme u etse khetho ea bicep . Tšoara morao, ho theola matsoho, le ho pheta-pheta li-8 ho isa ho tse 16 ka leoto le le leng pele u fetola mahlakoreng. Tsamaiso ena e kenyeletsa 'mele o tlaase le biceps.
9 - Hamstring Tilts
Hamstring Tilts
Tlosa BT holim'a mahlakoreng 'me u robale, u behe maoto bohareng ba sethaleng. Phahamisa letheka ka lisenthimithara tse seng kae ho tloha fatše 'me u li boloke moo ha u ntse u hatella pele ebe u khutlela morao. Khuta hape bakeng sa li-8 ho ea ho tse 16. Ts'ebetso ena e lebisa tlhokomelo ea mantlha le li-hamstrings.
10 - Hip Extensions
Hip Extensions
Qetella 'mele o ka tlase ka ho tsamaea ka maoto a mane ka maqheko holim'a dome, matsoho fatše. Phahamisa leoto le letšehali ho ea fihla litepising, o khumama ka lengole, ebe o hatella serethe ho siling. Ka tlaase le ho pheta-pheta bakeng sa 8 ho ea ho 16 ho khutla pele o fetola mahlakoreng. U ka tšoara boima bo bobebe ka morao bakeng sa bothata bo bongata.
11 - Koetliso ea 'Mele e Phahameng ea BOSU: Pushups
Ka lehlakoreng le ka tlaase, tšoara BT ka mahlakoreng a mang ka boemo ba push-up, mangole kapa menoana. Boloka 'mele o otlolohile ha u ntse u khumamela lihlopha ebe o theohela ho sutumelletsa. Khutlela morao 'me u phete lihlopha tse tharo ho isa ho tse 3 tse khutlang hape. Sena se hlasela sefuba, matsoho le sekoti.
12 - Exchange Fly
Fly Exchange
Thetsa ho BT, hlooho le molala li tšehetsoa 'me letheka le phahame. Ho kenya leseli ho boima ba sephara, nka letsoho le letona ka ho toba holim'a sefuba. Fokotsa letsoho ho ea maemong a lehetla (sekhahla se otlolohile hanyenyane) ebe u phahamisa. Fetola matsoho mme u theolele letsoho le letšehali fatše. Tsoela pele ho fetisetsa matsoho bakeng sa lihlopha tse tharo ho isa ho tse tharo tsa li-8 ho ea ho tse 16. Sena se lebisa sefuba, se khanya le se ka sehloohong.
13 - Tsela e le 'ngoe ea Matla
Ntoa e le 'ngoe
Khutsa ka lengole ka letsohong mme u khumame, u behe letsoho le letona fatše 'me u atolose leoto le letona ka ho toba. Ho jara boima ka letsohong le letšehali, o khumamela sefahleho, ebe o se hulela toropong ha u ntse u hatella mesifa ea lat (ka lehlakoreng le ka morao). Sheba ka tlaase mme u phete ka lihlopha tse tharo ho isa ho tse 3 tse khutlang hape. Haeba u sithabela haholo, boloka mangole ka bobeli ho ea holimo. Sena se hlasela morao le mokokotlo.
14 - Ts'ebeliso ea ka morao
Ts'ebeliso ea Morao
Robala le konopo ea mpa holim'a leihlo la poho le matsoho a tlas'a lesoba. Ho boloka the abs e kentse letsoho, phahamisa hlooho le maoto fatše ka kakaretso ea morao. Ka tlase le ho pheta-pheta, ho boloka botsi bo thata ho pholletsa le mokhatlo. Pheta li-1 ho tse tharo tsa li-8 ho ea ho tse 16 tse khutlang. Sena se hlasela mokokotlo o ka tlase.
15 - Boikoetliso bo boholo: Ho Hlakola ka ho feletseng
Qetella ka botlalo
Lula setulong se ka pele ho leihlo la poho 'me u khumame ka sefubeng, matsoho ka mor'a hlooho. Etsa bonnete ba hore ha u tsitsitseng kapa ho khutlela morao. Squeeze the abs le phahamisa mahetla mme letheke le tlohe sebakeng seo ho se hokae. Tlase 'me u phete hape bakeng sa 8 ho ea ho 16.
16 - V-lula
V-sit
Lula ka letheka hanyane ka hanyane ho ea pele 'me u behe matsoho ka morao. Phahamisa maoto a hao ho V le ho pota-pota ka morao, ho khutlela ho toba (u se ke oa oa) 'me u se ke ua kena konteraka. Phahamisa matsoho 'me u tšoare metsotsoana e 20 ho ea ho e 60.
17 - Plank
Plank
Ka lehlakoreng le letona, kenella ka ho suthela, ka mangole kapa menoana, matsoho ka lehlakoreng le leng la sethaleng. Tšoara boemo bona, u tsamaee moleng o otlolohileng ho tloha hloohong ho ea ho lirethe le ho boloka abs e khonne. Tšoara metsotsoana e 20 ho isa ho e 60.
18 - Tilts
Tilts
Ho tloha ka holimo, boloka matsoho a otlolohile 'me' mele o lumellane ha u ntse u sisinya BT pele le ho khutlela morao ho 8 ho ea ho 10. Phomola 'me u phete bakeng sa li-1 ho isa ho tse tharo. Kenya litlhōrō tsa mahlakoreng hammoho le phephetso e kholo.