Tai-bo ndi pulogalamu ya aerobic yomwe imaphatikiza nkhonya ndi mateche potuluka ndi magule. Dzinalo limachokera pakuphatikiza "taekwondo" ndi "nkhonya", koma, pulogalamuyi imafanana kwambiri ndi nkhonya kuchokera ku Muay Thai komanso masewera olimbitsa thupi.
Phunziroli ndi lakale kwambiri, wolemba pulogalamu yoyambayo ndi Billy Blanks, yemwe adayambitsa malo oyamba ophunzitsira pogwiritsa ntchito njirayi. Kubadwa kwa kulimbitsa thupi kotereku kumafotokozedwera bwino kwambiri. Pali nkhani ku Runet zomwe Billy adasewera m'mafilimu ndi Bruce Lee. M'malo mwake, zonse zinali zopitilira muyeso.
Chofunika cha tai-bo
Phunziro ili ndi chiyani - tai-bo ndipo ndizodziwika bwanji? Wolemba pulogalamuyi adangoganiza zopanga ndalama pachipembedzo chochepa kwambiri, chomwe chidakhudza America mzaka za m'ma 80. Adali munthawi yoyenera pomwe Pamela Anderson ndi Paula Abdul adasindikizidwa, ndipo adamvetsetsa zolondola za omvera. Azimayi amafuna kuti ayambe kudya bwinobwino nthawi zina. Ndipo ma aerobics wamba ochokera ku Jane Fonda sanawapatse mwayiwo. Ola lovina mu swimsuits ndi leggings ndikuchepetsa moyerekeza 300-400 kcal. Ndani ati akhutire ndi izi?
Billy adaganiza zogwiritsa ntchito luso lake ngati karateka komanso wosangalatsa. Mosiyana ndi nkhani zomwe zimafala ku Runet, sanayimbe ndi Bruce Lee, koma anali womukonda. Mnyamata chabe wochokera kubanja lalikulu yemwe anali kuchita karate, kenako adafika ku Hollywood ngati director stunt m'mafilimu apamwamba kwambiri, kenako adapeza ndalama zambiri pakukonda anthu chakudya.
Tai-bo mu ola limodzi amakulolani kuti "muchotse" mpaka 800 kcal, chifukwa zikwapu zonse ndizolimba, ndipo kutuluka kumachitika modumpha pang'ono. Chidziwika ndikuti kwa ola limodzi, asing'anga agogoda wotsutsa ongoganiza m'njira zonse zomwe zilipo - miyendo, mikono, zigongono, mawondo, ndi zina zambiri. Ndizosangalatsa komanso chosangalatsa kuposa maphunziro ena ambiri othamangitsa. Billy mwamsanga anakhala nyenyezi.
Koma anali wabizinesi woyipa kwambiri kuposa abambo a CrossFit a Greg Glassman. Billy adatha kupanga pulogalamu, kutulutsa makanema olimbitsira thupi omwe adagawana mwachangu pagulu, ndikukhala mphunzitsi wotchuka. Koma sanathe kugulitsa chilolezocho. Mukapita ku tai-bo kwinakwake m'chigawo chapakati cha Russia, mwina, phunziroli lipangidwa ndi mphunzitsi wamapulogalamu am'deralo ndipo amangotengera ziwonetsero zankhondo zankhondo.
Tai-bo ndi ofanana kwambiri ndi fitbox, koma awa ndi maphunziro osiyanasiyana, kusiyana kwawo kwakukulu kukuwonetsedwa patebulo pansipa:
| Tai-bo | Fitbox |
| Popanda zida | Ziphuphu zimagwiritsidwa ntchito pa peyala kapena "paws" |
| Palibe kulumpha ndi kubowola, kulumpha kofewa ndi kulumpha komwe kumaloledwa pamagulu ambiri | Kulumpha ndi ma burpee nthawi zambiri amaphatikizidwa mu gawo lamphamvu la phunzirolo, amagwiritsidwa ntchito kupopera mphamvu zachiwawa |
| Gawo la phunziroli limaperekedwa pakupopa ma abs ndi masewera olimbitsa pansi. | Zimatengera wophunzitsa, phunziroli limakhala losavuta, nthawi yayitali, kapena popanda mphamvu |
| Muli masitepe angapo osavuta othamangitsa - mbali ndi mbali, mpesa, masitepe obwerera mmbuyo | Omangika kwathunthu pa nkhonya kumenya, mmbuyo ndi mtsogolo |
Zowona za maphunziro a tai bo kwa oyamba kumene
Tai-bo imawerengedwa kuti ndi phunziro loyenera kwa woyamba kunenepa kwambiri, koma izi sizowona kwathunthu. Anthu omwe ali ndi BMI yoposa 30, kusakhazikika bwino ndi minofu yofooka yoyambira ayenera kumaliza kosi yawo. Ayenera kuchita Pilates ndi mphunzitsi wazitali zazing'ono 3-4 pa sabata asanayambe "kumenya mthunzi" mwamphamvu. Izi zithandizira kuthana ndi mavuto a akakolo ndi mawondo omwe amavutitsa okonda masewera olimbitsa thupi m'makalasi olemera.
Aliyense ayenera kumvetsetsa izi:
- Mutha kuyeseza kunyumba pansi pa kanemayo, ngati muli ndi ziwongolero zathupi lanu, mukakweza miyendo yanu, simukuyikidwa pa sofa yapafupi ndipo muli ndi zifukwa zokwanira zophunzirira pawokha.
- Ndikofunika kukhala pagulu la omwe ali ndi mavuto akudziletsa.
- Ndi bwino kuphunzitsa 2-3 pasabata ngati cholinga ndikuwotcha mafuta, kuwonjezera kuyenda, kupirira komanso kukonza thanzi.
- Monga kuwonjezera mphamvu ndi maphunziro a cardio, mutha kupita ku tai-bo kamodzi pa sabata.
- Ndi bwino kusankha kalasi yomwe ikugwirizana ndi nthawiyo. Sasiyana mosiyana ndi makalasi ovina kapena masitepe.
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Kodi tai-bo imakhazikitsa chipiriro?
Tai-bo imakhazikitsa chipiriro, chifukwa imakhala ndi ntchito zobwereza-bwereza za mtundu womwewo... Nkhonya ndi mateche amaphatikizidwa kukhala mitsempha, gululo limachita mndandanda, osati nkhonya imodzi. Zowona, kupirira kotereku kumathandiza kwambiri "m'moyo" komanso monga masewera olimbitsa thupi musanapite ku nkhonya kapena masewera andewu.
Maphunziro ngati awa samachita pang'ono pokhudzana ndi kupirira kwamphamvu. Chifukwa chake ngati cholinga chanu ndikuti muchite masewera olimbitsa thupi kapena CrossFit, muyenera kuzichita.
Zinthu zabwino za tai-bo
Phunziroli limapereka zabwino zambiri, chifukwa mumenya mdani wanu wongoyerekeza ndi gulu la anzawo. Kodi sizomwe tonsefe timalota, kuyimirira mopanikizana pamsewu, kukhala pamisonkhano, kapena kuchita ntchito yofanana yolipira?
Koma mozama, iyi ndi njira yabwino "yopopera" thanzi:
- amachepetsa kupsinjika ndi kupsinjika kwamaganizidwe;
- mapampu a mtima, ndikuchita bwino;
- bwino trophism mtima;
- kumawonjezera kuyenda molumikizana ndi minyewa;
- kumakulitsa luso lagalimoto - kutambasula komanso kulumikizana kwa mayendedwe.
Tai-bo itha kukhalanso ndi zinthu zopopera mwachangu atolankhani kapena zochitika zingapo zolimbitsa thupi. Mavidiyo oyambilira a Billy Blanks amakhala ndi mayendedwe opepuka ngati kapamwamba ka thupi. Koma phunziro ili silingatchedwe lamphamvu.
Njira yochitira zinthu payekha
Palibe luso lapamwamba lomwe limafunikira ku tai-bo. Muyenera kukhalabe osalowerera m'mbali, ndiye kuti, masamba amapewa omangirizidwa msana, mimba yokhotakhota, chiuno chopendekera patsogolo ndi mawondo "ofewa".
Maonekedwe oyamba
Mapazi amatambasulirako pang'ono kuposa mapewa, kulemera kwake kuli pakatikati pa thupi ndipo kumayesedwa pakatikati paphazi. Poyamba, kumbuyo kumakhala kolunjika, masamba amapewa amakokedwa kumsana. Musanachite izi, ndiyofunika kuti muzungulire mapewa patsogolo kuti muonetsetse kuti olumikizanawo akuyenda bwino.
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Nkhonya lamanzere lamanzere ndi lamanja
Komanso ndi jab, yochitidwa ndi dzanja logwirizana ndi mwendo wakutsogolo. Muyenera kuyimirira mmbuyo ndi mtsogolo, bweretsani mwendo wanu wakumanja, bweretsani manja anu m'mapewa anu ndikuombani mwachidule ndi dzanja lanu lamanja patsogolo. Miyendo imasintha ndikulumpha pang'ono, kumenyera kumanzere kumachitidwa chimodzimodzi.
Kumanzere ndi kumanja kumenya
Pali zovuta zitatu mbali:
- Uppercut - ndiye kuti, kugunda kuchokera pansi, mpaka nsagwada, kumachitika kuchokera molunjika pammbali mwa elliptical trajectory ndikutembenuka kwa thupi.
- Cross ndikumenyera kochokera kudzanja lakutali poyimilira kuwombera kwachindunji, kumachitika ndikutembenuza mwendo "wakumbuyo" ndikulunjikitsa thupi. Mtanda uyenera kukhala wopweteka mwamphamvu chifukwa cha thupi.
- Hook - kuwombera mbali ndi dzanja lapafupi kumutu kuchokera paphewa. M'maphunziro oyambira, tai-bo sagwiritsidwa ntchito kawirikawiri, chifukwa Billy samalimbikitsa kuti mukweze mapewa anu kwambiri munthawi yopanga masewera olimbitsa thupi.
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"Kusiya" (kutsetsereka) kumanzere ndi kumanja
Kudzikongoletsa ndiko kusamutsa kulemera kuchokera ku mwendo umodzi kupita ku unzake kwinaku mukusamutsira thupi kulowetsa mwendo. Ikuwoneka ngati "pendulum" ndi thupi kuyambira kumanzere kupita kumanja komanso mosemphanitsa. Amaphunzira kuchokera pamiyendo "yayikulu kuposa paphewa", choyamba munthu amaphunzira kuyendetsa motsatira njira yopitilira popanda kusunthira mwendo, kenako - ndikusintha. Gawo lachiwiri likuchoka ndi unyolo wa masitepe owonjezera, kenako kupindika kwa thupi kumabwerezedwa kangapo mbali yomweyo momwe masitepewo amachitikira.
Kukankha
Kukankha kumagwiritsidwa ntchito nthawi zonse.
Bondo lakumanja ndi lamanzere
Ma bondo ku tai-bo ali pafupi kwambiri ndi momwe amamenyedwera muay thai. Womenyerayo amasamutsa kulemera kwake kwa thupi mwendo umodzi, natulutsa linalo, nalipinditsa pamagolo ndikuphatikizira bondo paphewa lomweli. Mu phunziro la aerobic, kukankha kumeneku kumakhala ngati masewera olimbitsa thupi m'mimba.
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Bwererani
Kukankha kumbuyo kumachitidwa ngati kukulira m'chiuno ndi mphamvu yowonjezera kuchokera pa bondo. Ndikofunikira kusamutsa kulemera kwa mwendo ndikuthandizira, kumasula womenyerayo ndikumenyetsa chidendene kumbuyo, ndikukhotetsa mwendo pa bondo.
Pitani patsogolo
Kuphunzira kukankha kumayamba ndikubweretsa bondo patsogolo, kenako onjezerani kuwonjezera pamagolo ndikuwombera chidendene patsogolo.
Kumenya mbali
Zotsatira zoyipa - mutasamutsa kulemera kwake mwendo wothandizira, kumenyedwa kumachitika kuchokera pa bondo kupita mbali, chidendene chimapita mbali, thupi limapendekera kwina.
Nyumba yozungulira, kapena nyumba yozungulira, imafanana ndi mbali, kuyenda kokha kwa chidendene kumapita "kuchokera mkati mpaka kunja", mu arc. Nkhonya imagwera mthupi kapena pamutu.
Mitundu yama elementi
Pofuna kutenthetsa ku tai-bo, ligament yosinthidwa pang'ono ya aerobic itha kugwiritsidwa ntchito - masitepe awiri mbali yakumanja ndi kumanzere ndikugwedeza mikono mthupi, kuphatikiza masitepe awiri mbali yakumanja ndi kumanzere ndikuwombera kutsogolo.
Mu tai-bo, mitsempha imagwiritsidwa ntchito kwambiri:
- "Jeb, cross, hook, uppercut", ndiye kuti, kugunda kwachindunji, mwachitsanzo, ndi dzanja lamanja, lamanzere lamanzere, lotsatira "kumaliza" kumanja ndi kumunsi mpaka kumanzere.
- Kumenyedwa kawiri ndi bondo lakumanzere, ligament yokhala ndi manja kumanja, kulumpha, kubwereza kuchokera mwendo wina.
Maulalo a Tempo athandizira kukulitsa mphamvu:
- Masekondi 30 othamanga kwambiri atakweza mawondo apamwamba, masekondi 30 akuthamangira mwachangu pang'ono, kuchuluka komweko kwakanthawi kochepa molunjika ndikusintha kwa miyendo.
- Masekondi 30 akumenyedwa cham'mbali, masekondi 30 a zotumphukira ndikusintha kwachangu pamalo oyimirira.
- Masekondi 30 akumenya kumbuyo akusintha, masekondi 30 akumenyedwa cham'mbali ndikusintha.
Ulalo wa tempo umachitika kumapeto kwa kulimbitsa thupi.
Kalasi la ola kuchokera kwa Billy Blanks mwiniwake:
Zotsutsana ndi makalasi
Tai-bo si masewera omenyera nkhondo, chifukwa chake palibe zovuta zamaganizidwe kapena zolakwika m'derali zomwe ndizotsutsana. Ngati munthu ali ndi chizolowezi chofuna kuchita ndewu, amatha kuchita masewera olimbitsa thupi kuti "amutaye", zachidziwikire, ngati izi sizomwe zimayambitsa matenda.
Tai-bo ndibwino kuimitsa kaye:
- Atangobereka kumene. Dotolo akangololeza ma aerobics ndipo mayiyo amatenga maphunziro osapitirira miyezi 1-2 kuti ayambenso mawonekedwe, amatha kuchita tai-bo.
- Nthawi yomwe mitsempha ndi mafupa amatupa, pamakhala zowawa m'minyewa chifukwa cha zolakwika zina zathanzi.
- Pakati pa ARVI kapena chimfine, ngati mukudwala.
Osavomerezeka:
- ndi BMI yoposa 30;
- odwala matenda oopsa;
- ndi arrhythmias ndi matenda ena amtima;
- anthu omwe ali ndi matenda am'magazi ndi mitsempha.
Ntchitoyi siyikulimbikitsidwa kwa atsikana omwe ali ndi vuto la kudya. Maphunziro oterewa nthawi zambiri amagwiritsidwa ntchito ndi ma bulimics kuti athetse "zotsatira za chok." Zotsatira zake, zowonadi, sizingathetsedwe, koma kufulumira kwa makalasi, pamene mtsikana amaphunzitsa mwakhama kwa maola 3-4 patsiku, kumabweretsa kuvulala kwa mafupa, ngakhale kuti phunziroli palokha silikhala ndi kulumpha koopsa ndi zida zina zankhondo.
Komanso, phunziroli silikulimbikitsidwa kwa anthu omwe ali ndi vuto lamaganizidwe monga dysmorphia. Zikuwoneka kwa iwo kuti amakhala ndi mafuta nthawi zonse, ngakhale atataya kale kunenepa kwambiri. M'maphunziro a aerobic a mapulani a "nkhondo", amayang'ana mpumulo, koma ndizovuta kuzipanga ngati akutanthauza mpumulo "pafupa". Anthu oterewa sasangalala ndi zotsatirazi ndipo amadzipha okha ndi ma aerobics.
Chofunika: simuyenera kuphunzitsa kwa ola limodzi patsiku munthawi yofananira ya "aerobic" kuti muchepetse thanzi komanso thanzi ".
Tai-bo ndimtundu wabwino kwambiri wama aerobics kwa iwo omwe akufuna kutaya mapaundi ochepa ndikukhala athanzi ndi chakudya chopatsa thanzi. Mwachilengedwe, kuti muchepetse kunenepa, muyenera kukumbukira za kuchepa kwa kalori tsiku lililonse, zomwe zingakuthandizeni phunziroli, momwe mungagwiritsire ntchito kcal 800 pa ola limodzi.
