Umupira w'amaguru
Umupira wo kwinezeza umupira ni ibikoresho byoroheje biremereye byumupira wagenewe imyitozo ikora. Hamwe na "wall rebound" nkibikorwa byingenzi byamahugurwa, ihuza imitwaro iremereye hamwe ningufu zamahugurwa aturika, bigatuma iba ibikoresho byikigereranyo muri CrossFit, HIIT, na Fitness Fitness.
Kuzuza icyuho mu bipimo by'amahugurwa:
Kurenga inzitizi hagati yibikoresho byimbaraga gakondo nibikoresho byoroheje, byubaka ibintu bifunze - imyitozo yo "gusohora imbaraga - kwanduza imbaraga - guhuza umubiri - gutera imbere kwa cardiorespiratory" binyuze muburyo budasanzwe bw "uburemere - kwihanganira + imbaraga zisubiramo". Nibikoresho byonyine muri sisitemu yo guhugura imikorere ishobora gukwirakwiza ibipimo bine icyarimwe.
Ikimenyetso gisanzwe Iboneza muburyo bw'umwuga:
Mubintu byingenzi nkibisanduku bya CrossFit, ibigo byigisha imyitozo ngororamubiri yabigize umwuga, hamwe na sitidiyo yimyitozo yumuntu ku giti cye, imipira yurukuta ishyizwe hamwe na squat rack na kettlebells nk "ibikoresho bitatu byingenzi byingenzi". Yaba ifite imipira isanzwe yurukuta hamwe n’ahantu ho guhugura byahindutse ikimenyetso cyibanze gitandukanya "siporo isanzwe" n "" imyitozo ngororamubiri yabigize umwuga ", kandi umwanya wacyo mubyumwuga uhwanye nu mashini yintebe mukarere gakomeye.
Scenario Hub yo Guhugura Logic:
Yibanze kuri "wall rebound", igereranya ibintu byerekana imbaraga muri siporo nyayo nko guta, gukubita, no gufata, bikora nk'isano nyamukuru ihuza "imyitozo ngororamubiri" n "" imyitozo ngororamubiri ". Ugereranije n'amahugurwa yitaruye hamwe nibikoresho byagenwe, logique yo guhugura imipira yinkuta yegereye imitekerereze yumuntu, bigatuma iba intandaro yo kunoza "imyitozo ngororamubiri".
Ibicuruzwa bisobanura
Imiterere shingiro & Ibyingenzi
1. Ibikoresho & Igishushanyo
Igice cyo hanze:Yakozwe kwambara - irwanya imyenda ya nylon cyangwa ibikoresho bya PVC hamwe na - kunyerera hejuru; ibirango bimwe byongeramo amazi adafite amazi kugirango ahanagure ibyuya byoroshye.
Imbere:Huzuyemo - ubucucike bwinshi bwa rubber cyangwa polyester fibre, hagaragaramo imiterere yoroshye kandi igahinduka neza kugirango wirinde kwangiza inkuta cyangwa umubiri mugihe cyingaruka.
Imiterere:Bifite ibikoresho bibiri - urwego rwo kudoda imbaraga kugirango wirinde guturika no kumeneka ibintu; moderi zimwe zifite - kunyerera cyangwa kunyerera - imiterere ya convex kugirango yongere imbaraga zifatika.
2. Ibipimo Byibanze
Ibiro:Urutonde rusanzwe rw'ibiro 4-20; Ibiro 4-6 bikwiranye nabatangiye / abakoresha abategarugori, ibiro 12-20 byahujwe nabatoza babigize umwuga.
Ingano:Diameter hafi 25-30cm; ibirango bimwe bitanga ubunini bwihariye.
Ibara:Ahanini cyane - kwiyuzuzamo ibara ryuburyo bwo kuyobora siporo yoroshye no kumenya neza.
Agaciro Amahugurwa
Imbaraga & Guturika Imbaraga
Amahugurwa y'imitsi ivanze:Binyuze mu kugenda nko gukubita umupira wumukino hamwe no guta / gufata, bifata icyarimwe gukora umubiri wo hasi, intangiriro, urutugu, umugongo, ninyuma yintoki kugirango ugere "byuzuye - umubiri uhuza imbaraga", hamwe namahugurwa arenze kure ibikoresho byitaruye.
Gutezimbere Imbaraga Ziturika:Imyitwarire idahwitse nko guta byihuse / gufata no gukubita urukuta byongera imbaraga imbaraga ziturika imitsi n'umuvuduko ukabije w'imitsi, cyane cyane bikwiriye kunoza imikorere ya siporo iturika.
Imyitozo & Cardiorespiratory Imikorere Yongera
Guhuza na High - Intera Intera:Imyitozo yumupira wamaguru irashobora kwinjizwa byoroshye muri HIIT, Tabata, nubundi buryo, byongera umuvuduko wumutima mugihe gito; Iminota 15 yimyitozo ihwanye na calorie yo gukoresha iminota 30 yo kwiruka.
Guhinga kwihangana:Komeza guta / gufata ingendo bisaba kwihanganira imitsi no kwihanganira umutima; maremare - imyitozo yigihembwe irashobora kuzamura cyane ububiko bwimyitozo ngororamubiri.
Amahugurwa yibanze & Guhuza Amahugurwa
Igenzura ry'ibanze:Kugumana uburinganire bwumubiri mugihe cyo guta / gufata bisaba guhora ugabanuka kwimitsi yibanze kugirango irwanye uburemere bwibiro, bizamura neza ikibuno ninda yimbere.
Ukuboko - Guhuza amaso:Kudateganya gusubira kurukuta bitezimbere ukuboko - guhuza amaso nubushobozi bwumubiri, byongera guhuza siporo.
Porogaramu Scenarios & Imyitozo isanzwe yimyitozo
Ibyingenzi Byakoreshejwe
Imyitozo ngororamubiri yabigize umwuga:Ibikoresho bisanzwe mubisanduku bya CrossFit, uturere twose dukora imyitozo, hamwe na sitidiyo yumuntu ku giti cye.
Ubucuruzi bwiza:Igikoresho cyibanze cyo kwigisha mumatsinda yimyitozo ngororamubiri, imyitozo ya HIIT, n'amahugurwa akora.
Imyitozo yo murugo:Irashobora gukorerwa ahantu hato hatabayeho kwishyiriraho, bisaba urukuta ruringaniye.
Amahugurwa yumwuga: Igikoresho cyihariye cyo kwinezeza kubakinnyi, abasirikari / abapolisi, nabarwanyi.
Imyitozo ya kera
Ibikorwa by'ibanze:Urukuta rw'umupira rukubita, guswera urukuta rw'umupira guta / gufata, gutera lunge / gufata.
Iterambere ryambere:Shyira - kugeza kurukuta rwumupira guta / gufata, Uburusiya bugoreka + urukuta rwumupira, agasanduku gusimbuka + urukuta rwumupira.
Kwimuka kw'itsinda:Babiri - umuntu urukuta rwumupira wamaguru, byinshi - umuntu azenguruka / gufata, kuzamura imyitozo no kwinezeza.
"Ikiraro - Ubwoko bwibikoresho" muri sisitemu yo guhugura ikora
Guhuza Imbaraga nubuzima bwiza:Kuzuza icyuho kiri hagati yibikoresho biremereye gakondo nibikoresho byoroheje, bifite imbaraga zombi - kubaka inyubako zamahugurwa aremereye hamwe nogutezimbere kwimyitozo ngororamubiri.
Gusimburwa:Uburyo budasanzwe bwo guhugura urukuta rushobora kwigana imbaraga zikoreshwa muri siporo nyayo, ninyungu yibanze ibikoresho bihamye bidashobora kwigana, bigatuma iba "ibikoresho bishushanyo" byamahugurwa yumwuga.
"Ibikoresho Byose" Bihuza Amatsinda Yabakoresha
Ultra - Imipaka mike:Urwego runini rwo guhitamo ibiro nibikoresho byoroshye bigabanya ibyago byo gukomeretsa siporo; abatangiye barashobora gutangirana nuburemere buke, mugihe abitoza babigize umwuga barashobora kongera ubukana binyuze muburemere buke + inshuro nyinshi.
Ibintu byoroshye:Nta kwishingikiriza ahantu hateganijwe, bisaba urukuta gusa rwo guhugura; ihuza na siporo, amazu, hanze, hamwe nibindi bintu, ni bisanzwe byerekana icyerekezo "cyoroshye".
Inyungu Zibanze
Umutekano wo hejuru & Guhuza n'imihindagurikire y'ikirere
Ibikoresho byoroshye: Nta byangiza umubiri, inkuta, cyangwa amagorofa mugihe cyingaruka; ugereranije n'imipira ikomeye yubuvuzi, barbell, nibindi bikoresho, ibyago byo gukomeretsa siporo bigabanukaho hejuru ya 70%.
Uburemere bushobora kugenzurwa: Ibipimo bya Gradient kuva kuri 1.8kg kugeza 9.1kg bihuza nabakoresha igitsina gitandukanye, imyaka, hamwe ninzego zamahugurwa, hamwe nabantu bose barenze kure cyane ibikoresho -.
Kuringaniza Amahugurwa meza & Kwinezeza
Ikiranga imyitozo ihuriweho: Urugendo rumwe rushobora gukora hejuru ya 80% yimitsi yumubiri, hamwe namahugurwa akubye inshuro 2-3 ibyo bikoresho byitaruye.
Gukorana gukomeye: Gushyigikira umuntu - umuntu umwe, babiri -, hamwe namahugurwa yitsinda; ugereranije nibikoresho biruhije byamahugurwa, bitezimbere cyane ishyaka ryamahugurwa yabakoresha kandi bigabanya ibiciro byabata ishuri.
Igiciro Cyiza - Gukora neza & Kuramba
Igiciro gito: Birakwiriye kugura byinshi kumikino ngororamubiri no gukoresha abakoresha murugo.
Kuramba: Kabiri - ubudodo bwo kudoda + kwambara - igishushanyo mbonera cy’inyuma gishobora gutuma ubuzima bwa serivisi bumara imyaka 3-5 ikoreshwa bisanzwe, hamwe nigiciro gito cyo kubungabunga kandi ntigikenewe gusimburwa buri gihe.
Nkumwe mubakora umwuga wo kuvura imiti ya marquetball nabatanga ibicuruzwa mubushinwa, turangwa nibicuruzwa byiza nibiciro byapiganwa. Nyamuneka humura kugura imiti ihendutse ya racquetball igurishwa hano muruganda rwacu. Twandikire kuri serivisi yihariye.