Ukufaneleka Wall Ball
I-Fitness wall ball iyinsimbi enesisindo esithambile eklanyelwe ukuqeqeshwa okusebenzayo. "Nge-wall rebound" njengengqondo yokuqeqesha eyinhloko, ihlanganisa ukulayisha okunesisindo kanye nezindawo zokuqeqesha eziqhumayo, iyenze ibe yisakhiwo sodumo ku-CrossFit, HIIT, kanye ne-Functional Fitness.
Ukugcwalisa Igebe Ebulinganisweni Bokuqeqesha:
Ukuphula umgoqo phakathi kwezinto zamandla endabuko nezinto ezilula , kwakha isimo sokuqeqeshwa-seluphu esivaliwe "sokukhipha amandla - ukudluliselwa kwamandla okuqhuma - ukuhlanganiswa komzimba - ukuthuthukiswa kwe-cardiorespiratory" ngemodi eyingqayizivele "yesisindo{4}}esithwele + i-dynamic rebound". Iwukuphela kwesisetshenziswa ohlelweni lokuqeqesha olusebenzayo olungamboza lezi zinhlangothi ezine ngesikhathi esisodwa.
Uphawu Lokucushwa Olujwayelekile Ezimeni Ezobuchwepheshe:
Ezimeni eziyisisekelo ezifana namabhokisi e-CrossFit, izikhungo zokuqeqesha ukuqina, nezitudiyo zokuziqeqeshela umuntu siqu, amabhola odonga abekwe eceleni kwama-squat racks nama-kettlebell "njengezinto ezintathu eziphezulu zokusebenza ezibalulekile". Ukuthi ifakwe amabhola asezindaweni ajwayelekile kanye nezindawo zokuqeqesha ezizinikele sekuwuphawu olubalulekile oluhlukanisa "amajimu ajwayelekile" "kuzindawo zokuqeqesha ezisebenzayo", futhi isimo saso emikhakheni yobungcweti silingana nesokucindezela amabhentshi ezindaweni zamandla.
I-Scenario Hub Yengqondo Yokuqeqesha:
Igxile kokuthi "i-wall rebound", ilingisa izimo zokusebenzisa amandla emidlalweni yangempela njengokujikijela, ukushaya, nokubamba, esebenza njengesixhumanisi esiyinhloko esixhuma "ukuqeqeshwa kwejimu" kanye "nokusebenza kwezemidlalo okungokoqobo". Uma kuqhathaniswa nokuqeqeshwa okukodwa okunemishini engaguquki, indlela yokuqeqeshwa yamabhola odongeni iseduze nemizwelo yokunyakaza kwabantu, okuyenza ibe inketha eyinhloko yokuthuthukisa "ukufaneleka okungokoqobo".
Incazelo Yemikhiqizo
Isakhiwo Esiyisisekelo Nemininingwane Eyisisekelo
1. Izinto kanye Nomklamo
Isendlalelo Sangaphandle:Yenziwe-ngendwangu enayiloni engazweli noma impahla ye-PVC{1}}engashibiliki ngaphandle; amanye ama-brand anezela ukunamathela emanzini ukuze kube lula ukusula umjuluko.
Isendlalelo sangaphakathi:Igcwele-irabha enegwebu eliphezulu noma i-polyester fiber, efaka ukuthungwa okuthambile kanye ne-rebound eqinile ukuze kugwenywe ukulimaza izindonga noma umzimba ngesikhathi somthelela.
Isakhiwo:Ifakwe ukuqinisa-ukuthunga kwezendlalelo ukuvikela ukuqhekeka nokuvuza kwempahla; amanye amamodeli anezibambo{1}ezingezona ezishelelayo noma izibambo eziqondile{2}eziqondile ukuze kuthuthukiswe ukuzinza.
2. Amapharamitha wokucaciswa okuyisisekelo
Isisindo:Ububanzi obujwayelekile 4-20 lbs; Ama-4-6 lbs afanele abaqalayo/abasebenzisi besifazane, ama-12-20 lbs alungiselwe abaqeqeshi abangochwepheshe.
Usayizi:ububanzi - 25-30 cm; ezinye izinhlobo zinikeza osayizi abenziwe ngokwezifiso.
Umbala:Ikakhulukazi izikimu zombala{0}ezigcwele saturation eziphezulu zokuphatha indawo yokuzivocavoca okulula kanye nokuhlonza okubonakalayo.
I-Core Training Value
Amandla Nokuthuthukisa Amandla Okuqhuma
Ukuqeqeshwa Kwemisipha Ehlangene:Ngokunyakaza okufana nokushwibilika kwebhola odongeni kanye nokuphonswa kwe-squat/ukubamba, kanyekanye yenza kusebenze imisipha yomzimba engezansi, umgogodla, ihlombe, iqolo, nengalo ukuze kuzuzwe "ukukhiqiza amandla{0}ophelele ahambisana nomzimba", ngokusebenza kahle kokuqeqeshwa okudlula kude okokusebenza okuhlukile.
Ukuthuthukiswa Kweziqhumane:Ukunyakaza okunamandla njengokujikijela okusheshayo/ukubamba kanye nokushaya kwezindonga kuthuthukisa ngempumelelo amandla okuqhuma kwemisipha kanye nesivinini sokusabela kwemizwa, kulungele ikakhulukazi ukuthuthukisa ukusebenza kwezemidlalo eziqhumayo.
Ukuthuthukiswa Kokufaneleka Nokuphefumula Kwenhliziyo
Ukuzivumelanisa nezimo{0}}Kuzikhawu Zokuqina:Ukuqeqeshwa kwebhola le-Wall kungahlanganiswa kalula ku-HIIT, i-Tabata, nezinye izindlela, okwandisa ngokushesha ukushaya kwenhliziyo ngesikhathi esifushane; Imizuzu engu-15 yokuqeqeshwa ilingana nokusetshenziswa kwekhalori yemizuzu engama-30 yokugijima.
Ukukhuliswa kokubekezela:Ukunyakaza okuqhubekayo kokujikijela / ukubamba kudinga kokubili ukukhuthazela kwemisipha kanye nokuqina kwe-cardiorespiratory; ukuqeqeshwa-kwesikhathi eside kungathuthukisa kakhulu izindawo zokufaneleka zokufaneleka.
Ukuqeqeshwa Kokuzinza Nokubambisana
Ukulawula Okubalulekile:Ukugcina ibhalansi yomzimba ngesikhathi sokujikijela/ukubamba kudinga ukufinyezwa okuqhubekayo kwemisipha ewumgogodla ukuze umelane ne-inertia yesisindo, kuthuthukise ngempumelelo ukhalo nokuzinza komnyombo wesisu.
Isandla-Ukuxhumanisa kwamehlo:Ukungabikezeli kokuhlehliswa kodonga kuthuthukisa-ukusebenzelana kwamehlo nekhono lomzimba lokusabela, kuthuthukise ukusebenzisana kwezemidlalo.
Izimo Zohlelo Lokusebenza kanye Nokunyakaza Okujwayelekile Kokuqeqesha
Izimo Zokusebenza Ezibalulekile
Amajimu Ochwepheshe:Imishini ejwayelekile emabhokisini e-CrossFit, izindawo zokuqeqesha eziphelele, nezitudiyo zokuqeqesha zomuntu siqu.
Ukufaneleka Kwezentengiso:Ithuluzi lokufundisa eliyinhloko lamakilasi okufaneleka kweqembu, amakamu okuqeqesha e-HIIT, nezifundo zokuqeqesha ezisebenzayo.
Ukufaneleka Kwasekhaya:Ingenziwa ezindaweni ezincane ngaphandle kokufakwa okuyinkimbinkimbi, okudinga udonga oluyisicaba kuphela.
Ukuqeqeshwa Kochwepheshe: Ithuluzi elikhethekile lokufaneleka labasubathi, amasosha/amaphoyisa, kanye nezimpi.
I-Classic Training Movements
Ukunyakaza Okuyisisekelo:Ibhola lodonga liyashwiba, i-squat wall ibhola liyaphonsa/ liyabamba, ukujikijela ngamaphaphu/ukubamba.
Ukunyakaza Okuthuthukile:Phusha-uye phezulu kokuphonswa kwebhola odongeni/ukubamba, i-Russian twist + iphasi yodonga, i-box jump + inhlanganisela yebhola yodonga.
Ukunyakaza Kweqembu:Abantu ababili-ukudlula kwebhola lodonga,-ukuphonsa/ukubamba okuyisiyingi kwabantu, ukuthuthukisa ukusebenzisana kokuqeqeshwa kanye nokuzijabulisa.
"Ithuluzi-lohlobo lwebhuloho" Kumasistimu Okuqeqesha Asebenzayo
Ukuxhuma Amandla Nokufaneleka:Ukugcwalisa igebe phakathi kwezinto ezisetshenziswayo ezikala isisindo esivamile nezinto ezilula, inamandla -okwakha izakhiwo zokuqeqesha okunesisindo kanye nenani lokuthuthukisa ukufaneleka lokuqeqeshwa okunamandla.
Ukungabuyiseleki:Imodi yokuqeqeshwa eyingqayizivele yokujikeleza kabusha odongeni ingalingisa izimo zohlelo lokusebenza kwezemidlalo yangempela, okuyinzuzo eyinhloko ukuthi okokusebenza okugxilile okungakwazi ukuphindaphinda, okuyenza "imishini engokomfanekiso" yokuqeqeshwa komsebenzi okuphrofeshinali.
"Izisetshenziswa Zomhlaba Wonke" Zijwayelana Nawo Wonke Amaqembu Abasebenzisi
I-Ultra-I-Threshold Ephansi:Uhlu olubanzi lokukhetha isisindo kanye nezinto ezithambile zinciphisa ingozi yokulimala kwezemidlalo; abaqalayo bangaqala ngezisindo eziphansi, kuyilapho abaqeqeshi abangochwepheshe bengakwazi ukwandisa ukuqina ngokusebenzisa izisindo eziphezulu + imvamisa ephezulu.
Izimo Ezivumelana nezimo:Akukho ukuthembela ezindaweni ezimisiwe, okudinga udonga kuphela lokuqeqeshwa; ivumelana nezimo zokuzivocavoca, amakhaya, ngaphandle, nezinye izimo, imele okuvamile "yokufaneleka okulula".
Izinzuzo Eziyinhloko
Ukuphepha Okuphakeme Nokuzivumelanisa nezimo okuqinile
Izinto Ezithambile: Akukho monakalo emzimbeni, ezindongeni, noma phansi ngesikhathi somthelela; uma kuqhathaniswa namabhola emithi eqinile, ama-barbells, nezinye izinto zokusebenza, ingozi yokulimala kwezemidlalo iyancipha ngaphezu kwe-70%.
Isisindo Esilawulekayo: Izisindo zegrediyenti zisuka ku-1.8kg ukuya ku-9.1kg zivumelana nabasebenzisi bobulili obuhlukile, ubudala, namazinga okuqeqesha, ngokuphathelene nendawo yonke edlula kude leyo{2}}yempahla yesisindo esisodwa.
Ukulinganisa Ukusebenza Kokuqeqeshwa Nokuzijabulisa
I-Compound Training Attribute: Ukunyakaza okukodwa kungenza kusebenze ngaphezu kuka-80% wemisipha yomzimba, ngokusebenza kahle kokuqeqeshwa izikhathi ezi-2-3 kunezisetshenziswa ezizimele.
Ukusebenzisana Okuqinile: Kusekela-umuntu oyedwa,{1}}abantu ababili, nokuqeqeshwa kweqembu; uma kuqhathaniswa nokuqeqeshwa kwemishini engaguquki eyisicefe, kuthuthukisa kakhulu umdlandla wokuqeqeshwa komsebenzisi futhi kunciphisa amazinga okuyeka.
Izindleko Ezivelele-Ukusebenza Nokuqina
Izindleko Eziphansi: Ifanele ukuthengwa kwenqwaba ngamajimu nokusetshenziswa ngabasebenzisi basekhaya.
Okuhlala isikhathi eside:{0}}Ukuthungwa kwesendlalelo okukabili{0}}okuguquguqukayo{2}}isakhiwo sesendlalelo sangaphandle esingazweli siqinisekisa impilo yesevisi yeminyaka engu-3-5 ngaphansi kokusetshenziswa okujwayelekile, ngezindleko zokunakekela eziphansi futhi asikho isidingo sokushintshwa kwezisetshenziswa njalo.
Njengomunye wabakhiqizi nabahlinzeki bemithi ye-racquetball abachwepheshile e-China, sibonakala ngemikhiqizo eyikhwalithi namanani ancintisanayo. Sicela uqiniseke ukuthi uzothenga umuthi we-racquetball oshibhile othengiswa lapha embonini yethu. Xhumana nathi ukuze uthole isevisi eyenziwe ngokwezifiso.