Kudumpha kwa Trampoline: kuwunikanso machitidwe olimbitsa thupi, maubwino ndi upangiri waluso * Crossfit

Zochita zosavuta za trampoline zimawotcha mpaka 800 kcal pa ola limodzi. Kulimbitsa thupi kunyumba kumatenga mphindi 30, mutha kutero 2-4 pa sabata. Izi ndikwanira kuti muchepetse mphamvu pang'ono ngati mungayende theka la ola limodzi patsiku ndikuwongolera zakudya zanu. The trampoline si zimamuchulukira zimfundo ndi msana, maphunziro pa izo si wotopetsa. Makalasi amachitika mosiyanasiyana, zomwe zimakuthandizani kuti mufulumizitse kagayidwe kanu mukamaliza maphunziro.

Kodi ndizothekadi kuti muchepetse thupi podumpha pa trampoline?

Kuti muchepetse kunenepa, muyenera kupanga kuchepa kwa mphamvu. Thupi liziwotcha mafuta pang'onopang'ono kuti zizigwira ntchito bwino. Maphunziro olimbitsa thupi amatha kuthandiza kuwonjezera mphamvu zamagetsi, kufulumizitsa kagayidwe kake, komanso kulimbitsa minofu. Siwo okhawo omwe amachepetsa thupi.

Mulimonsemo, muyenera:

Pangani kuchepa kwa kalori pochepetsa mphamvu kuchokera ku chakudya ndi kusunga mapuloteni anu ndi mafuta ambiri.
Chitani zolimbitsa thupi kuti muchepetse minofu ndikuwonjezera kuchuluka kwa kalori.

Kuchita zolimbitsa thupi trampoline zolimbitsa thupi ndi plyometric zolimbitsa thupi. Itha kukhala yamphamvu komanso aerobic mwachilengedwe. Zimatengera yemwe akudumpha komanso mwamphamvu bwanji. M'masewera othamanga kwambiri, kudumpha kumaonedwa ngati ntchito yamphamvu, imachitidwa mwachangu kwambiri komanso matalikidwe akulu - mwachitsanzo, kulumpha kuchokera pagulu la kubwereza 6-10. Pofuna kukhala olimba, njirazi zimalowetsedwa ndi kulumpha kocheperako kuti kulimbitsa thupi kupitirire.

Maphunziro a Trampoline ndiye chinthu choyandikira kwambiri pakuphunzitsira kwakanthawi kambiri pamachitidwe opanikizika. Ikhoza kukulitsa kagayidwe kanu, malinga ndi kafukufuku, ndipo imakhala yothandiza kwambiri kuposa kuchita masewera olimbitsa thupi pafupipafupi. Komanso, kudumpha makalasi kumapulumutsa pafupifupi 40% ya nthawiyo.

Kulumpha ndibwino kwa iwo omwe ali ndi mphindi 30 zokha kuti aphunzitse 2-4 pa sabata. Zitha kukhala zochitika zolimbitsa thupi zokha mukamawonjezera zolimbitsa pang'ono kwa iwo ndikuchita zonse mosiyanasiyana.

Kodi kudumphadumpha ndikofunika bwanji?

Ubwino wolumpha kulimbitsa thupi:

kupezeka: trampoline ndi yotchipa, ndikokwanira kwa zaka 3-4 za maphunziro;
kutha kupita patsogolo kunyumba;
Kugwiritsa ntchito ma calorie ambiri nthawi yayitali;
odana ndi nkhawa zotsatira;
ntchito minofu ya matako ndi matako mu mode yogwira;
kusiyanasiyana: mutha kuphatikiza zolimbitsa thupi kwamuyaya, kubwera ndi minyewa, kuyesa njira zapakatikati - ichi ndiye mutu wa wokonda kulumpha pa trampoline yolimbitsa thupi.

Kuphatikiza apo, palinso maphunziro a "kalabu" kwa iwo omwe sakonda maphunziro odziyimira pawokha. Pali njira ziwiri: mini trampoline ndi Kangoo Jumps.

Kalasi yoyamba imaphatikizapo kutentha kwa ma aerobic ndi masitepe osavuta, squat mpaka lumo kudumpha, ndi kudumpha kofewa pamiyendo iwiri kapena imodzi. Zonsezi zimasinthana ndimphamvu zolimbitsa thupi ndizoyendetsa ma microweights pansi ndi zotchinga pa atolankhani. Phunziroli limatenga ola limodzi, kumapeto - kutambasula. Palibe miyezo ya mini-trampoline, wophunzitsa yekha amabwera ndi pulogalamu ya gululo.
Kangoo Jumps - gulu lophunzira mu nsapato zapadera. Ophunzirawo amawabwereka kwa ola limodzi kuchokera ku studio ndikudumpha motsogozedwa ndi mphunzitsi. Ili ndi limodzi mwamaphunziro osangalatsa kwambiri pamsika, oyenera iwo omwe atopa kale ndi zumba, sakonda fitbox ndipo safuna kuthamanga kapena kuyenda panjira. Kulimbitsa thupi ndikulimba kwambiri ndipo kumakupatsani mwayi wowotchera 900 kcal pa ola limodzi.

Ndi minofu iti yomwe imagwira ntchito nthawi yochita masewera olimbitsa thupi?

Monga maphunziro apamwamba kwambiri othamangitsira thupi, kulimbitsa thupi kumeneku kumakulitsa minofu yam'munsi.

Pogwira ntchito:

gulu lonse lodzitamandira;
mitsempha ndi ma quads;
minofu ya ng'ombe;
adductor ndi abductor minofu ya ntchafu.

Mu statics, atolankhani ndi minyewa yakumbuyo imagwira ntchito. Manja ndi mapewa amaphatikizidwanso, makamaka ngati malire amafunika ndi mikono. Pakulimbitsa mphamvu, minofu ya pachifuwa, mikono ndi mapewa ikumalizidwa.

Chofunika: maphunziro a trampoline yolimbitsa thupi yamtundu uliwonse sangathandize kumanga minofu. Ngakhale ophunzirawo atalengezedwa kuti ndi "masewera olimbitsa thupi a matako akulu", kungakhale kukhala kosavuta kwa minofu. Koma pakuwonjezera kuchuluka kwa kalori, ndiyabwino kwambiri.

Nthawi yophunzitsira trampoline imathandizira kukulitsa minofu yonse mthupi mofanana. Ngati cholinga ndikuti mukhale ndi mawonekedwe abwino munthawi yochepa kwambiri, mutha kugwira ntchito yolimbitsa mphamvu ndi kupitirira kwa zolemera.

Malamulo akulu achitetezo pakuchita

The trampoline siyabwino kwa oyamba kumene, popeza zimfundo zawo ndi mitsempha sizinakonzekeretse katundu wotere. Ndi bwino kuchita zolimbitsa thupi kunyumba kwa masabata 2-3 musanagwiritse ntchito zopangira mphira kapena opanda zolemera konse. Phunziro lililonse lofananira ndi YouTube (chitsanzo pansipa) kapena masewera olimbitsa thupi osavuta monga ma push-up, squats, lunges, crunches ndi crunches angachite. Izi zidzakuthandizani kukonzekera minofu ndi mitsempha yanu yochita masewera olimbitsa thupi.

Mitima ndi mitsempha yamagazi iyeneranso kulimbikitsidwa. Pachifukwa ichi, theka la ora la ntchito iliyonse yopitiliza kuwuluka. Mini stepper, kuyenda kosavuta, masewera olimbitsa thupi, njinga. Pambuyo pa gawo loyambirira, pang'onopang'ono mutha kuphatikiza kulumpha mu dongosolo lanu la maphunziro. Zochita za Trampoline kwa oyamba kumene zitha kuchitika pang'onopang'ono kuposa masiku onse.

Mu holo, ndibwino kuchita izi:

Masabata a 2-3 kuti azichita masewera olimbitsa thupi mosakanikirana.
Kuphatikiza apo - Cardio iliyonse mu simulator kwa theka la ola pambuyo pa kulimbitsa thupi kwakukulu.
M'pofunikanso kulumpha olimba pamene zimachitika, poyenda liwiro la 5-6 km / h, zimasiya kupitirira kumenyedwa 110-120 pa mphindi, ndi pa zolimbitsa mphamvu si upambana kumenyedwa 140. Inde, njirayi ikhoza kuchedwa. Koma apo ayi pali chiopsezo chodzaza katundu wamtima ndi wamanjenje.

Zomangamanga zachitetezo chanyumba:

ikani trampoline pamphasa wosazembera;
phunzirani kudumpha ndikudumpha kuti mawonekedwe onse asayende mmbuyo ndi mtsogolo;
fufuzani kutalika kwa denga - kulumpha kwakukulu sikuyenera kudzazidwa ndi mutu;
onetsetsani kuvala nsapato ndi masewera, ma leggings omasuka komanso pamwamba popumira;
choyamba, phunzirani kudumpha kuchokera kumalo otsekemera, kunja kwa lumo, ponyani jacks ndi burpees pansi, kenako pa trampoline;
pokhapokha mutsegule kanema ndikubwereza pambuyo pa wophunzitsayo.

Chitetezo mu holo:

yang'anani zida, zomangira kuti ziwonongeke komanso zopuma;
dziwitsani wophunzitsa kuti pali woyamba patsogolo pake;
mverani mwachidule;
imirirani kuti muwone zomwe wophunzitsayo akuchita;
osayesa kupanga mayendedwe akutali kwambiri nthawi yomweyo.

Kodi mukufunika chiyani kuti mudumphe olimba?

Zipangizozi ndizoyenera - zovala zamasewera, nsapato za ma aerobics zowoneka bwino kapena zolimbitsa thupi zokhazokha komanso kuthekera kolimba kolimba. Zina zonse ndizomwe mumakonda. Ndibwino kuti musatenge thalauza lalitali miyendo kuti musaponde. M'malo mwake, ma leggings, akabudula, njinga zilizonse azichita. Pamwamba - omasuka, nsalu - apadera, opumira.

Kodi ndiyenera kugula nsapato za Kangoo Jumps? Ngati simukukhala ndi cholinga chokhala mphunzitsi waluso m'derali, mutha kukhala opanda iwo. Nsapato ndizokwera mtengo, zingakhale bwino kungozipanga mu studio.

Mitundu yama katundu ndi magwiridwe antchito

Gome ili likuwonetsa kuchuluka kwa katundu pa trampoline:

Mulingo wophunzitsira	Achinyamata	Avereji ya msinkhu	Zapamwamba
Mabacteria amtima	Mpaka 150 kumenyedwa pamayendedwe amtima	Mpaka zikwapu 160	Kuwongolera kwamunthu aliyense, koma osapitirira 180 kumenyedwa
Zochita za Pometometric	Kudumpha kotsika kuchokera ku squats, lumo, kudumpha kwamiyendo iwiri, jacks wofewa, tepi.	Kudumpha kwathunthu, lumo, burpees ndikulumpha pa trampoline, kudumpha ndikukweza bondo lalitali.	Zonsezi pamwambapa, kuphatikiza kulumpha kuchokera kumatumba ndi mapapu okhala ndi zolemera, tengani trampoline.
Mphamvu zolimbitsa ndi zida zing'onozing'ono - zopumira, ma mini barbells, zoyeserera zoopsa. Mphamvu zolimbitsa popanda zolemera, ndikuthandizira pansi kapena pa trampoline.	Kukankhira pansi, magubu, ma dumbbell, mizere yopindika ndi ma dumbbells, crunches, makina osindikizira paphewa, ndi ma biceps ndi ma triceps olimbitsa thupi ndi ma dumbbells.	Kankhani ndi mapazi pa trampoline kuchokera pansi, zolimbitsa thupi ndi ma mini-barbells of medium weight, ma hybridi movement - oponya, mapapu okhala ndi ma curls a biceps, mizere ndi makina osindikizira a dumbbell.	Kukankhira kwa Plyometric ndi manja pa trampoline, mayendedwe okhala ndi ma barbells ang'onoang'ono komanso odzaza, zopukutira ndi ma kettlebells, kettlebell swings, zolimbitsa thupi zosakanikirana - zoponya, mitundu yonse yakufa ndi mabuleki, kukweza mabelu pachifuwa.
Chiwerengero cha zolimbitsa thupi ndi mitundu	Olimbitsa thupi 2-3 sabata iliyonse tsiku lililonse lopuma.	3-4 zolimbitsa thupi.	3-4 zolimbitsa thupi.

Slimming kulimbitsa thupi

Magawo ocheperako amayamba ndikutentha pansi, magawo a 4-5 mphindi. Kenako sinthani:

Kudumpha kapena kulumpha mphindi imodzi ndi mphindi zitatu za kupumula pamasitepe, zolimbitsa mphamvu zochepa, kapena mayendedwe opanda kulemera.
Popita nthawi, mutha kusintha 1 mpaka 2 ndi 1 mpaka 1.
Njira yovuta kwambiri ndikobwereza maphunziro a mphamvu ndi ma plyometric.

Mwachitsanzo, poyamba munthu amachita chikho cha chikho kwa mphindi, kenako nkudumpha pa trampoline kwa mphindi. Pambuyo pake, nthawi yomweyo osapuma - njira yachiwiri. M'malo mwake, zotsalazo ndi masekondi 10-12, omwe amafunika kusintha zida.

Kuchita masewera olimbitsa thupi kunyumba

Ntchito yosavuta kwa oyamba kumene ikuwoneka motere:

Kuyenda ndi zolimbitsa thupi popanda trampoline - mphindi 5.
Magulu amakhala abwinobwino pansi opanda zida - 1 mineti.
Kulumpha pa trampoline ndikumwa pang'ono - 1 miniti.
Mulatho waulemerero wopanda kulemera - 1 miniti.
Onetsetsani (crunches) - 1 miniti.
Kankhani kuchokera pansi ndichizolowezi - 1 miniti, mutha kukankhira kumbuyo thandizo.
Kulumpha jumpin jacks - 1 miniti.
Kupendekera chowongolera cha mphira ku lamba lotsetsereka - mphindi imodzi.
Zosunthika zingapo pamiyendo iwiri, matalikidwe ang'ono - 1 miniti.

Kuzungulira uku kumatha kubwerezedwa kawiri mpaka 2 kutengera momwe thanzi lanu lilili komanso momwe aliri olimba. Magulu onse amisili amakhudzidwa, katundu wambiri wamtima amapezeka. Pamapeto pa kulimbitsa thupi - mphindi zitatu muziyenda mpaka kugunda kwa mtima kukhazikika ndikutambasula.

Zochita zolimbitsa thupi ndi maluso

Pa trampoline

Kudumpha kangapo ndikudina pang'ono

Choyimira chachikulu pa trampoline chili ndi mapazi paphewa m'lifupi. Ndikupindika pang'ono mawondo, tulukani, gwerani mofewa.

Gawo-tepi ndikulumphira

Uku ndikulumpha kosavuta kuchokera kumiyendo yoloza mpaka chala chakumaso kwa yemwe akubwera patsogolo, yesani ndi manja anu kuti musataye bwino.

Kudumpha kuchokera lumo

Dzichepetseni muchitsulo cha lumo, ndikulumphira mmwamba ndikukankha mwamphamvu kwa miyendo yonse. Mutha kugwiritsitsa chogwirira ndi dzanja kuti musataye bwino.

Gawo-bondo, kapena "ayi"

Gawo lapamwamba lochokera ku ma aerobics ndikulumphira pang'ono mwendo wothandizira. Kukweza ntchafu, muyenera kufupikitsa atolankhani. Masitepe akusinthasintha.

Jumpin jacks

Uku ndikulumpha kwabwino kuchoka pamakhalidwe osalowerera ndale mpaka kumapazi, mikono itapatukana. Kusunthaku kumabwereza bwereza. Muyenera kutera pansi mutagwada. Oyamba kumene amalumpha mofewa, pang'ono pang'ono kuchoka pamtunda wa trampoline, pomwe omwe akupitilizabe amatha kuyesa njira ya "nyenyezi", monga chithunzi.

Burpee ndi burpee pa trampoline

Izi ndizomwe zimachitika "kugwa". Muyenera kutenga udindo wothandizirapo kunama, kukankhira mmwamba kuchokera pansi, kudumpha kuti mubweretse miyendo yanu m'manja ndikudumpha. Potengera burpee pamwamba pa trampoline, muyenera kulumpha, ndipo mtundu wa burpee ndikulumphira pa trampoline, kulumpha pa iyo, kenako ndikudumphira pansi ndikubwereza magawowo.

Mphamvu zolimbitsa thupi

Pakadutsa mphamvu, mayendedwe amachitika mosalala, woyamba mwa ma squats, kenako amakokera kumbuyo, kukankhira, makina osindikizira okhala ndi ma dumbbells, mayendedwe a biceps ndi triceps.

Zochita zotsatirazi ndizodziwika kwambiri:

Mbalame ya Goblet. Kubwera pansi, gwirani cholumikizira pachifuwa. Lowani mu squat wathunthu, sungani msana wanu molunjika, masamba amapewa asonkhanitsidwa, kanikizani taut. Bwererani poyambira.
Bent pa mizere. Timagwiritsa ntchito ma dumbbells, ma absorbers odabwitsa, ma mini-barbells, zolemera zilizonse zomwe zili zoyenera kulemera. Timayendetsa kutsogolo, kusonkhanitsa masamba amapewa, kukoka chiwerengerocho m'chiuno, kuchichepetsera pamalo pomwe chimayambira.
Kankhani (zosiyana). Oyamba kumene amayamba ndi manja awo pa trampoline ndi kumbuyo kowongoka. Amapinda mikono yawo m'zigongono ndikugwera pansi kuti akhudze chifuwa cha trampoline. Zapamwamba zimakankha pansi, odziwa bwino amaika masokosi awo pa trampoline, ndi manja awo pansi.
© AntonioDiaz - stock.adobe.com
Makina oyimirira. Limbikitsani atolankhani, sonkhanitsani masamba amapewa, kanikizani zolumikizira kuchokera m'mapewa, ndikuwongolera manja. Lembetsani pamsewu wofanana ndi benchi.
© Yakobchuk Olena - stock.adobe.com
Ma curl biceps. Kuyimirira, pindani zigongono zanu ndikubweretsa ma dumbbells paphewa panu. Zapamwamba zimaphatikiza mayendedwe awa ndi mapapu ndi squat kuti awotche ma calories ambiri.
Kukulitsa kwa triceps. Itha kuchitidwa mopendekera, nthawi yomweyo osakweza mikono yonse. Ngati kuyenda kwa phewa kulola, bweretsani mutu kumbuyo kwanu, pindani manja anu pazolumikizana ndi kugundika.
© Makatserchyk - stock.adobe.com
© bertys30 - stock.adobe.com
Makinawa amapopedwa ndi zopindika zofananira. Kuchokera pamalo ogona pansi, mapazi ali masentimita 10-12 kuchokera kumatako, nthiti zakumunsi zimakokedwa mpaka mafupa a m'chiuno.

Chofunika: Mutha kungokankha, ma squat, ndi crunches m'malo mochita zolimbitsa thupi. Koma kuti mudziphunzitse nokha kunyumba, nthawi zonse kumakhala bwino kusankha njira yazoyeserera ndi zolimbitsa zina zolimbitsa thupi. Ndizabwinobwino pankhani yovulala komanso yothandiza pakukulitsa minofu.

Zochita zosakanizidwa

Zovuta. Ichi ndi chosakanizidwa cha benchi yosindikiza komanso squat yakutsogolo. Muyenera kutenga mini-barbell pachifuwa panu, dzitsitseni pansi pampando, yongolani malo ake oyambirira ndipo nthawi yomweyo finyani kapamwamba.
Dumbbell amagwedeza. Chifukwa chopindika pang'ono m'maondo ndi kukulira kwakuthwa, dumbbell imasokonekera kuyambira pakati pa mwendo wakumunsi ndikukankhira mmwamba. Mukatsika pansi, mayendedwe ake ndi osalala. Ndi mini barbell, mayendedwe amafanana, koma ndi manja awiri.
© Mihai Blanaru - stock.adobe.com
Mini barbell kapena dumbbell jerks. Chifukwa cha kukulira mwachangu m'maondo opindika pang'ono, projectile imawombana ndi chifuwa, chikhomacho ndichachilengedwe - ndiye kuti, mainchesi 3-5 masentimita kuposa mapewa. Manja amatenga katunduyo, ndipo projectile imaponderezedwa pansi ndikuwongoka pamagulu agongono.

Zoyipa zamaphunziro amtunduwu

Mini trampoline sayenera kukhala yolimbitsa thupi yoyamba yomwe munthu amapita atakhala zaka zambiri osagwira ntchito. Muyenera kulimbitsa minofu yanu poyamba. Ngakhale ndi mawonekedwe akunja osangalatsa, ndichida chachikulu. Kuti muphunzitse, muyenera kuganizira mozama ndikuchita masewera olimbitsa thupi, kukhazikika msana ndikukhazikika pakati, osati mwachisawawa.

Kukhazikika kotereku kumatha kuyambitsa kupindika kwa minofu ya mwendo, makamaka ngati munthu sakudziwa momwe angasinthire mphamvu zolimbitsa thupi za ma aerobics. Kuphatikiza apo, siyabwino kuphunzitsidwa pawokha kwa anthu omwe alibe luso lochita masewera olimbitsa thupi komanso kwa anthu omwe amadziphunzitsa okha. M'malo mwake, trampoline iyenera kugulidwa kwa iwo omwe amadziwa kuchita masewera olimbitsa thupi, koma atopa ndi kudzikonda.

Contraindications zolimbitsa thupi

Zotsutsana ndizoyenera za plyometrics:

ziphuphu;
myopia;
mimba ndi masabata 12 pambuyo pobereka nthawi yobwezeretsa;
matenda a mtima ndi mitsempha;
matenda oopsa pachimake;
kuvulala kwa mafupa, mitsempha, minofu;
SARS, fuluwenza komanso nthawi yobwezeretsa pambuyo pawo;
kusamba (masiku atatu oyambirira).

Palibe mgwirizano wokhudzana ndi scoliosis. Buku lophunzitsira a FPA of Russia lolembedwa ndi Dmitry Kalashnikov limatchula kuti ndi zotsutsana ndi kuthamanga ndi kudumpha. Ophunzitsa ena amakono samawona kuti scoliosis ndi vuto lalikulu ngati munthu atha kukhalabe wosalowerera nthawi yochita masewera olimbitsa thupi.Kufunsira kwa dokotala kumafunikira nthawi zonse.

Kuphatikizira

A trampoline wolimbitsa thupi ndi chida chothandiza kukuthandizani kuwotcha mafuta mwachangu komanso mwachangu, kuchita cardio, kulimbitsa minofu yanu, kuchita maphunziro apakatikati kapena kuzizilitsa mutaphunzitsidwa mphamvu. Koma sikubwezeretsanso mphamvu yophunzitsira kagayidwe kake kagwiritsidwe ntchito kake ndi minofu yake, ndipo sizikuthandizani kuti muchepetse thupi popanda kudya pang'ono ngati mukudya mopitirira muyeso. Kulimbitsa thupi kwa Trampoline kumatha kusintha nthawi yayitali kwambiri ya mtima, ndipo minofu ikakhala yopanda tanthauzo, kulimbitsanso mphamvu.