fitness medicine ball ye ball minan barikaman ye min bɔra kɛnɛyako kalan kɔrɔw la. Bi bi la, a yɛlɛmana ka kɛ baarakɛminɛn ye min be baara kɛ ni baara caaman ye min be fanga kalan, fanga pɛrɛnkanw yiriwali ani basigili kalan jɔnjɔnw don ɲɔgɔn na, min be kɛ ka caya farikoloɲanagwɛyɔrɔw la, kɛnɛyako yɔrɔw la ani farikoloɲanagwɛ jɛnkuluw ka kalanw na. A ka kɛcogo jɔnjɔnw ye "hali girinya tilannin, minɛn gɛlɛnw/nugumanw, ani non-elastic walima low-elastic," min b'a danfara ka bɔ kogow ka bolow la ni "high rebound ye." A ye "girinya statiki-bearing ani dynamique fanga bɔli farali ɲɔgɔn kan" ka lasigiden kɔrɔman ye farikoloɲanagwɛ minanw ka sisitɛmu kɔnɔ.
Jɔrɔyɔrɔ jɔnjɔn farikoloɲanagwɛ minanw na
"Ka minan jɔnjɔnw ɲɔgɔn minɛ" fanga ni baarakɛcogo degeli kama
Ka minanw yɔrɔ fa:A be nɛgɛkunbɛnnanw/barbells ni kettlebells/wall balls cɛ, a be ni fanga-yɛlɛmani sifaw ye minw be sɔrɔ fɔrɔmasɔn girinmanw na ani fɔrɔmasɔn baarakɛcogo nafa min be sɔrɔ fanga barikaman baara la. A be kɛ nɛgɛjuru jɔnjɔn ye "fanga + kɛnɛyako" kalanko dafanin labɛnni na.
Mɔgɔ minw tɛ se ka yɛlɛma baarakɛyɔrɔw la:Furabolo gɛlɛnw ka "non-elastic impact" kalan cogoya ye fɛɛrɛ ye min ɲɔgɔn tɛ yen ka pɛrɛn fanga fisaya. Farikoloɲanagwɛ jɛnkuluw ka kalanw na ani CrossFit kalanw la, a lɔyɔrɔ be bɛn ni squat racks ani bench presses ye, o b’a to a be kɛ tagamasiɲɛ nafaman ye min be "kalan gwansan" ni "kalanba" danfara.
"Duniɲa kuru bɛɛ ka minan jɔnjɔnw" minw be se ka bɛn baarakɛlaw ka jɛnkuluw bɛɛ ma
Ka ɲiningali hakɛ bɛɛ dafa:Ka bɔ "low-girinya labɛnni kalan na" labɛnni jamakuluw kama, "fanga jɔnjɔn daminɛ" daminɛbagaw kama, ka taga "tulu bɔli ni farikolo labɛnni" la baarakɛlaw bɛɛ kama ani "fanga pɛrɛnkan yiriwali" la farikoloɲanagwɛla ŋanaw kama, furakɛli balɔnw be se ka dafalen {dingment we}st jupulation adapte, and ex}population throughe . baarakɛlaw ka minanw fanba.
Cross-Koɲɛɲini jɔnjɔn labɛncogo:A be baara kɛ farikoloɲanagwɛyɔrɔw la, kɛnɛyako yɔrɔw la, sow la, kɛnɛmayɔrɔw la ani koo wɛrɛw la, a be "farikoloɲanagwɛ ɲuman" ani "farikoloɲanagwɛ baara caaman" tagamasiɲɛ yira. A be yoga faniw ni gɛrɛntɛ nɔgɔmanw kɛrɛfɛ i n’a fɔ "farikoloɲanagwɛ minan saba minw be sɔrɔ soo."
"Dual Core Carrier" min be kɛ ka mɔgɔw labɛn ka ɲɛ ani ka mɔgɔw kalan
Labɛnni lɔyɔrɔ jɔnjɔn:Furakɛbolo nɔgɔmanw, minw ka “girinya be se ka kɔlɔsi, u ka gɛlɛn man bon ani u ka baarakɛcogo ka nɔgɔ,” u kɛra “minɛw ye minw be se ka mɔgɔw dɛmɛ” ka mɔgɔw labɛn ka ɲɛ. U be kɛ i n’a fɔ pon min be “dɔgɔtɔrɔso labɛnni” ni “lon o loon kɛnɛyako” cɛ, k’u dɛmɛ ka labɛnni jamakuluw dɛmɛ dɔɔni dɔɔni ka motɛriw ka baara lasegin u ma.
Fɔrɔmasɔn ka lɔyɔrɔ jɔnjɔn:Fanga kalan na, furakɛli bolow ye donyɔrɔ-nivo minɛnw ye "fanga ɲɔgɔndan cogoyaw" kama; farikoloɲanagwɛ degeli la, u ye baarakɛminɛn jɔnjɔnw ye "fɔrɔmasɔn barikamanw kama." U ka lɔyɔrɔ bɔlen be "modules basiques dans les équipements de fitness," minw be se ka fara ɲɔgɔn kan ni minan wɛrɛw ye (i n'a fɔ box jumps, bandi de résistance) walisa ka kalan hakɛ bonya.
Fɛɛnw ɲɛfɔli
A labɛncogo jɔnjɔn ani a dantigɛli jɔnjɔnw
| Minɛn suguya | Jogo jɔnjɔnw | Aplikasiyɔn kɛcogo |
| Furakɛbolo gɛlɛn | Kɛnɛmayɔrɔ: nɛgɛ, PVC, walima golo; Fa: nɛgɛ/siman girinya; A ka gwɛlɛ, a tɛ -lastikɛ, a girinya ka ca | Fanga fɔrɔmasɔn, pɛrɛnkan fɔrɔmasɔn, farikoloɲanagwɛla ŋanaw fɔrɔmasɔn |
| Furakɛbolo nɔgɔman | Kɛnɛmayɔrɔ: nylon fani walima nɛgɛ elastiki; Fa: nɛgɛ/poliyesitɛri nɛgɛ; A ka ɲi, a be segi dɔɔni | Lafiyali kalan, daminɛbaga daminɛ, basigi kalan jɔnjɔn |
| Furakɛbolo min be se ka fiyɛ | Kapinɛ minɛnw; A be se ka fiyɛ ka gɛlɛya yɛlɛma; A girinya ka dɔgɔ (kilo 1-3) | Balansi fɔrɔmasɔn, koordinasiyɔn fɔrɔmasɔn, denmisɛnw/kɔrɔbaw ka kɛnɛyako |
Fɔrɔmasɔn jɔnjɔn nafa
Fanga ni pɛrɛnkan fanga yiriwali
Fasa fɔrɔmasɔn min be kɛ:Ka tɛmɛ tagamasiɲɛw fɛ i n’a fɔ furakɛli balɔn squat presses, lunge balɔn slams, ni fɔrɔmasɔn ɲuman ye min ka bon ni minanw ye minw be yɔrɔ kelen na.
Fanga min be se ka pɛrɛn:O "non-elastic" sifa fura gɛlɛnw ka balɔnw b'a to fanga caman be sɔrɔ yɛlɛmayɛlɛmaw fɛ i n'a fɔ dugukolo slams ani kogo slams , ka fasa pɛrɛn fanga ni fasa yɛlɛma teliya bonya, min bɛnnin lo farikoloɲanagwɛla ŋanaw ka degeli kɛrɛnkɛrɛnninw ma.
Core basigili & farikolo marali se
Fɔrɔmasɔn jɔnjɔn min be kɛ ka mɔgɔw kɛlɛ:Lamagaliw i n’a fɔ furakɛli bolokuruw, Irisi yɛlɛmaniw, ani kɛrɛfɛ ponti tɛmɛyɔrɔw be dɔ fara fanga kan farikolo yɔrɔw kan girinya tali sababu fɛ, ka cɛmancɛ, kɔnɔbara ani kɔfɛla yɔrɔw sabati ani ka lɔcogo fisaya.
Balansi ani koow labɛncogo fɔrɔmasɔn:Lamagaliw i n’a fɔ sen kelen-fura bɔli fili/minɛ ani lɔnin yɛlɛmani slams, o be farikolo ka balansi sabati ani ka bɔli tagamacogo kɔlɔsi, o be fasa fasaw kɔlɔsili ani farikolo ka baarakɛɲɔgɔnya sabati.
Lafiyali degeli ani fanga jɔnjɔn daminɛ
Labɛnni min nɔɔ ka dɔgɔ-:Furakɛbolo nɔgɔmanw minw ka girinya be se ka kɔlɔsi ani u ka nɔgɔ ka nɔgɔ, u be se ka kɛ ka farikolo labɛncogo dege farikolo joginniw wala fasa sɔgɔsɔgɔnin kɔ, o min be dɛmɛ don ka farikolo fanga ni farikolo tagamasiɲɛw lasegin u ma.
Daminɛbaga-Teriw:Giriya yɛlɛmani nafolomanw ani tagama gɛlɛya min be se ka yɛlɛma, o b’a to daminɛbagaw be se ka fanga girinya bɔcogo jɔnjɔnw kalan fili/minɛ ani yɛlɛli nɔgɔmanw fɛ, k’u yɛrɛ tanga joginniw ma minw be sɔrɔ tagamacogo juguw fɛ.
Dusukun ni ninakili baara yiriwali
A be se ka yɛlɛma ka kɛɲɛ ni fanga ye - wagati minw na:Furakɛli balɔn degeli be se ka don HIIT cogoyaw la, ka dɔ fara dusukun tantanni kan joona joona ni fanga barikaman ye. 20 miniti kelen degeli be bɛn kalori min be dumu miniti 40 boli la, o be dɛmɛ don ka tulu bɔ.
Muɲuli sɛnɛ: Furakɛli balɔn circuit fɔrɔmasɔn min be kɛ tuma bɛɛ, o be fasa muɲuli ni dusukun ni ninakili muɲuli fila bɛɛ wajibiya; kalan min be kɛ wagatijan kɔnɔ, o be se ka farikoloɲanagwɛ dafaninw fisaya kosɔbɛ.
Jagokɛyɔrɔw ka farikoloɲanagwɛyɔrɔw:
Minɛnw minw be bɛn fanga yɔrɔw ma, baarakɛyɔrɔw la, ani mɔgɔ yɛrɛ ka kalansow la, minw bɛnnin lo kuluw ka kalanw ma, mɔgɔ kelen-kan-kelen kelen, ani yɛrɛmahɔrɔnya kalan.
Labɛnyɔrɔw:
Lafiyali minan jɔnjɔn min be kɛ farikoloɲɛnagwɛ furakɛli ni kɛnɛyali kɔfɛ-opereli kɔ, o be kɛ ka fasa fanga ni farikolo yɔrɔw ka baara fisaya dɔɔni dɔɔni.
Baarakɛlaw ka fɔrɔmasɔn:
Fɔrɔmasɔn minan kɛrɛnkɛrɛnninw be di farikoloɲanagwɛ jɛnkuluw ma , minw ɲɛsinna fanga pɛrɛnkan, koow labɛncogo ani farikoloɲanagwɛ kɛcogo ɲuman ma.
So kɔnɔ farikoloɲanagwɛ:
A bonya ka surun, a mako tɛ yɔrɔ gɛlɛnw na, a bɛnnin lo yɔrɔ fitinin-barika dilanni ni farikoloɲɛnajɛ yiriwali ma; a be baara kɛ i n’a fɔ "minɛ wɛrɛ min be baara kɛ ni baara caaman ye" farikoloɲanagwɛ kama so kɔnɔ.
Nafa jɔnjɔnw
1. Multi-Baara: Minan kelen be fɔrɔmasɔn caaman mako wasa .
vs. Dumbbells: Dumbbells be sinsin fasa degeli kan min be kɛ yɔrɔ kelen na, k’a sɔrɔ furakɛli balɔnw be se ka degeli kɛ ni yɔrɔ caaman ye (fanga ɲɔgɔndan bɔli, core basiginin, fanga pɛrɛnkan), min b’a to "farikolo degeli porogaramu dafanin" be se ka kɛ ni minan kelen ye.
vs. Wall Balls: Kogo balɔnw be basigi kogow ka yɛlɛmani lo kan, k’a sɔrɔ furakɛli balɔnw tɛ dɛmɛfɛn foyi ɲini, o be fɔrɔmasɔn kɛcogo ɲumanw di. Furakɛlan gɛlɛnw fana be fanga di mɔgɔw ma ka tɛmɛ kogow kan.
2. Ka lafiya ni yɛlɛmaniw kɛ ka bɛn ɲɔgɔn ma
Furabolo nɔgɔmanw: A nɔgɔnin lo, farati t’a la ka mɔgɔ mandimi, a ka ɲi ka kɛ mɔgɔ minw be kɛnɛyako labɛnna, minw be baara daminɛna ani mɔgɔkɔrɔbaw.
Furakɛbolo gɛlɛnw: Hali n’u ka gwɛlɛ, u ka girinya tilannin lo cogo kelen na, o b’a to u ka gɛrɛntɛ cɛmancɛ be to a nɔɔ na fanga dontuma na. Ni an y’u suma ni barbells ye (centre de gravité concentrée), u be dɔ bɔ farikolo yɔrɔw ka gɛlɛya la ka tɛmɛ 50% kan, o min b’a to farikoloɲanagwɛ joginni farati be dɔgɔya.
Girinya yɛlɛmaniw: Girinya caman be daminɛ kilo 0,45 la ka taga se kilo 13,6 ma, a be bɛn baarakɛlaw ma minw cɛnimusoya tɛ kelen ye, u saanw tɛ kelen ye ani u ka fɔrɔmasɔn hakɛ tɛ kelen ye ani u be se ka kɛ diɲɛ bɛɛ ta ye.
3. A be se ka ta ka taga yɔrɔ bɛɛ ani a be mɛn
A bonya ka dɔgɔ: A bonya be se santimɛtiri 18-30 dɔrɔn ma, a marali n’a tacogo ka nɔgɔ, a tɛ yɔrɔ caaman ɲini ka farikoloɲanagwɛ kɛ soo ani a be se ka ta ka taga n’a ye kɛnɛma fɔrɔmasɔn kama.
Janya-A be mɛn: Furakɛbolo gɛlɛnw be baara kɛ ni nɛgɛ ye min tɛ se ka tiɲɛ, ani a be se ka baara kɛ saan 5-8 kɔnɔ n’u be baara kɛ n’a ye cogo bɛnnin na; furakisɛ nɔgɔmanw be ni fani fila ye minw be tigɛ ani minanw tɛ bɔ, ani u ladonni musakaw ka dɔgɔ.
4. Musakaba-Ka nɔɔ bɔ
Sɔngɔ hakɛ: Modɛli gansanw sɔngɔ ye 50-200 RMB ye, modɛli baarakɛlaw sɔngɔ ye 200-500 RMB ye, o ka dɔgɔ ni fanga minanbaw ye kosɔbɛ, u be se ka kɛ farikoloɲanagwɛyɔrɔw sanni ye ka caya ani ka mɔgɔw dumu u ka soo.
Nafa min be sɔrɔ yɛlɛmani na: A be se ka yɛlɛma don nɛgɛkunbɛnnanw, nɛgɛkunbɛnnanw ani farikoloɲanagwɛ minanw ka baara dɔw la, ka se ka “minan kelen sɔrɔ min be se ka kɛ baara caaman na” ani ka farikoloɲanagwɛ minanw sanni musakaw dɔgɔya.
Minanw latangacogo:Fɛɛn minw tɛ baga ye ani minw be ni laminiko sɛbɛw ye, i k’u bila yɔrɔ fɔlɔ la walisa ka kasaw ni fɛɛn jugumanw bali.
Girinya tiɲɛn:Giriya fili A ka dɔgɔ ni ±5% ye walima a ka kan n’o ye walisa ka kalan doni tiɲɛtigiya lajɛ.
A be mɛn:Aw ye furakisɛ gɛlɛnw kɛlɛli sɛgɛsɛgɛ ani furakisɛ nɔgɔmanw ka tigɛli barikaman.
Ka kɛɲɛ ni koow cogoya ye:Aw ye fɛn nɔgɔmanw sugandi minw ka girinya ka dɔgɔ-ka ɲɛsin kɛnɛyako/daminɛbagaw ma, ani fɛn minw ka girinya ka bon (10-30 lbs) fanga/fanga pɛrɛnkan kalan kama.
Jagokɛyɔrɔ jɔnjɔnw jamana wɛrɛw ka jagokɛyɔrɔw la
Sariya labatoli sɛbɛw:A’ ye minanw yira minw tɛ lamini nagasi ani lakanali sɛbɛw (i n’a fɔ, EU CE, US ASTM) walisa ka Erɔpu jamanaw, Ameriki jamanaw, Azi worodugu ni kɔrɔn cɛ ani sugu wɛrɛw ka sariyaw labato minw be mɔgɔw ladon jamana wɛrɛw la.
Baara minw be kɛ ka mɔgɔw ka sago labɛn: Aw be dɛmɛ don ka girinya, kulɛri ani tagamasiɲɛw labɛn ka kɛɲɛ ni farikoloɲanagwɛyɔrɔw ka tagamasiɲɛw ye ani ka sanni caaman kɛ.
Jago min basiginin be kokɛcogo- kan:A’ ye sinsin a kan ko fɛnw be se ka yɛlɛma ka kɛɲɛ ni sugu sifa caaman ye (misali la, baarakɛlaw ka kalan Erɔpu/Ameriki jamanaw na, farikoloɲanagwɛ so kɔnɔ Azi worodugu ni kɔrɔn cɛ, jagokɛyɔrɔw ka farikoloɲanagwɛyɔrɔw Moyɛn Azi jamanaw na).
Sɔngɔ-Nafa ɲuman: Sinuwaw ka feerekɛyɔrɔw ka fɛnw sɔngɔ ka dɔgɔ ni Erɔpu/Ameriki jamana ka fɛnw ye 30%-50%, u be sɔngɔ dɔgɔya sanni caman na, min bɛnnin lo jamana wɛrɛw ka jagokɛlaw ka B2B komandiw ma.
Komi an ye furakisɛw dilanbagaw ni furakisɛw dilanbagaw dɔ ye minw ka baara ka ca ni tɔɔw bɛɛ ye Sinuwa jamana na, an be yira ni fɛɛn ɲumanw ye ani u sɔngɔ ka gwɛlɛ. Aw k’aw hakili sigi ka furakisɛ sɔngɔ gwɛlɛ san ka feere yan an ka izini kɔnɔ. Aw ka ɲɔgɔn sɔrɔ n’an ye walisa ka baara dɔ kɛ aw yɛrɛ ye.