Motsa jiki 11 Za Ku Iya Yi da Kwallon Bosu

Wadatacce

• 1. Riƙe kafa ɗaya
• Kwatance
• 2. Karen tsuntsu
• Kwatance
• 3. Gada
• Kwatance
• 4. Mai hawa dutse
• Kwatance
• 5. Burpee
• Kwatance
• 6. Falo
• Kwatance
• 7. V tsugune
• Kwatance
• 8. Tsugunne gefe da gefe
• Kwatance
• 9. Turawa
• Kwatance
• 10. Triceps tsoma
• Kwatance
• 11. Zaune karkata karkata
• Kwatance
• Takeaway

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

Kuna son sanin yadda ake amfani da ƙwallon Bosu a cikin wasanninku? Mun sami ku!

Idan baku taɓa ganin ƙwallon Bosu a baya ba, to, kada ku damu - mun sa ku a kan wannan, ma.

Kwallon Bosu - wanda yayi kama da wasan motsa jiki da aka yanke rabi - an kumbura a gefe ɗaya tare da shimfidar layi ɗayan ɗayan. Kuna iya samun su a mafi yawan wuraren motsa jiki, shagunan wasanni, da kan layi.

Mai koyar da daidaito ne, yana ba mai amfani yanayin da ba shi da ƙarfi wanda zai yi atisayen da ke tattare da tsokoki iri-iri. Yin amfani da ƙwallon Bosu zai sa wasan motsa jiki ya zama mafi ƙalubale, kuma babban kayan aiki ne don haɗa abubuwa sama.

Wata fa'idar kwallon Bosu ita ce cewa ta yi yawa. A ƙasa, mun haɗu da atisaye 11 da zaku iya yi akan ƙwallon Bosu don aiki duka jikinku. Rabauki ɗaya kuma bari mu fara.

1. Riƙe kafa ɗaya

ta hanyar Gfycat

Kwarewar daidaitawa shine abu mafi mahimmanci da za'a fara yayin fara fara amfani da ƙwallon Bosu. Waɗannan ƙafafun kafa ɗaya suna tilasta maka ka nemo tare da kiyaye cibiyar ƙarfinka a saman yanayin da bai dace ba.

Kwatance

1. Sanya gefen Bosu ƙasa.
2. Sanya ƙafa ɗaya a tsakiyar Bosu ka hau kan ta, ka daidaita a ƙafarka.
3. Kula da ma'aunin ka har tsawon dakika 30, kana kokarin barin ƙafarka ta taɓa Bosu ko ƙasa.
4. Maimaita a daya gefen.

2. Karen tsuntsu

ta hanyar Gfycat

Yin karnin tsuntsu a kan ƙwallon Bosu yana ƙara ɗan ƙalubalen motsawa.

Kwatance

1. Sanya gefen Bosu ƙasa.
2. Sanya dukkan kafa hudu akan Bosu. Gwiwowinku su kasance a kasa da tsakiyar kuma tafin hannunku ya zama zuwa saman. Yatsunku za su kasance a ƙasa.
3. Iftaga hannunka na dama da na hagu daga ƙwallon Bosu lokaci guda har sai sun yi daidai da ƙasa. Rike duwawun ku murabba'i da kwallon da wuyan ku ya zama tsaka tsaki.
4. Lowerasa hannunka da ƙafarka a baya zuwa ƙwallon kuma ɗaga kishiyar hannu da kafa.

3. Gada

ta hanyar Gfycat

Mayar da hankali kan sarkar ta baya tare da gada daga kan Bosu.

Kwatance

1. Sanya gefen Bosu ƙasa.
2. Kwanciya a bayanka, gwiwoyi sun sunkuya, kuma ƙafafunka sun daidaita akan ƙwallon Bosu.
3. Arfafa zuciyar ku da turawa ta ƙafafun ku, ɗaga ƙasan ku daga ƙasa har sai ƙwanƙwarku sun cika gaba ɗaya, kuna matse abubuwan da kuke yi a saman.
4. A hankali ka rage kwankwasonka zuwa ƙasa.

4. Mai hawa dutse

ta hanyar Gfycat

Samun cikin ƙwayar zuciya tare da wannan aikin, wanda kuma zai ƙaddamar da zuciyar ku.

Kwatance

1. Sanya ƙwallan Bosu ƙasa.
2. Yi la'akari da babban matsayi, sanya hannayenka a kowane gefen gefen gefen Bosu.
3. Arfafa zuciyar ku, fara motsa gwiwoyinku ɗaya bayan ɗaya zuwa ga kirjinku, riƙe madaidaiciya baya. Yi sauri kamar yadda zaka iya yayin ci gaba da tsari mai kyau.

5. Burpee

ta hanyar Gfycat

Su ne aikin da kuke so ku ƙi, amma burpees hakika sun cancanci ƙoƙari. Aara ƙwallon Bosu cikin haɗuwa don ƙarin ƙalubale.

Kwatance

1. Sanya ƙwallan Bosu ƙasa.
2. Yi la'akari da babban matsayi, sanya hannayenka a kowane gefen Bosu.
3. Tsallaka ƙafafunku sama zuwa ƙwallon kuma da zaran sun sauka, ɗaga ƙwallan Bosu sama.
4. Lokacin da hannayenka suka bazu sosai, runtse da Bosu a ƙasa zuwa ƙasa kuma tsalle ƙafafunku zuwa matsayin babban katako.

6. Falo

ta hanyar Gfycat

Zartar da abincin gaba akan wani yanayi mara ƙarfi kamar kwallon Bosu zai buƙaci kwanciyar hankali da daidaito da yawa. Yi tafiya a hankali don tabbatar da cewa ka kula da tsari mai kyau.

Kwatance

1. Sanya gefen Bosu ƙasa.
2. Tsaya kusan ƙafa biyu a bayan Bosu, ko a tazara mai kyau inda zaku iya hawa gaba zuwa tsakiyar ƙwallon.
3. Tsayawa kirjinka sama, ci gaba zuwa kan Bosu, sauko da ƙafarka a tsakiya, a cikin abincin hanji, yana aiki tuƙuru don kiyaye ma'auninka.
4. Tsaya, taka ƙafarka baya don farawa, kuma maimaita tare da ɗayan kafa.

7. V tsugune

ta hanyar Gfycat

Bambancin kan squat, wannan motsi zai sanya fifikon kan quads. Kula kamar yadda kuke hawa ƙwallon Bosu - zai iya zama wayo!

Kwatance

1. Sanya gefen Bosu ƙasa.
2. Dutsen ƙwallon Bosu, a tsaye tare da dugaduganku a tsakiya kuma yatsunku suna nunawa.
3. Tsugunnawa kasa tare da mika hannayen ka a gabanka.
4. Tashi ka koma ka fara.

8. Tsugunne gefe da gefe

ta hanyar Gfycat

Ta hanyar tsallewa sama da kan ƙwallon Bosu, zaku sami ƙarfi da zuciya a cikin motsi ɗaya.

Kwatance

1. Sanya gefen Bosu ƙasa.
2. Fara tsayawa tare da gefen dama na fuskantar ƙwallon Bosu. Mataki ƙafarka ta dama sama zuwa tsakiyar ƙwallon, ka riƙe alkiblarka.
3. Tsugunnawa ƙasa, kuma a kan hawan, tsalle ƙafafunku na hagu zuwa ƙwallon da ƙafarku ta dama zuwa kishiyar gefen ƙwallon, sake tsugunawa ƙasa.
4. Tashi, yi tsalle baya ta wata hanyar.

9. Turawa

ta hanyar Gfycat

Dingara Bosu yana sa turawa ta zama da wuya, don haka kada ku ji tsoron durƙusawa don kammala saitin.

Kwatance

1. Sanya ƙwallan Bosu ƙasa.
2. Yi la'akari da babban matsayi, sanya hannayenka a kowane gefen Bosu.
3. Yi motsi, tabbatar da cewa gwiwar hannuwanku suna a kusurwa 45-digiri kuma baya baya madaidaiciya cikin motsi.

10. Triceps tsoma

ta hanyar Gfycat

Triceps ƙananan ƙananan tsoka ne waɗanda ƙila za a iya yin watsi da su a cikin aikin motsa jiki. Shigar da Bosu dips, wanda zai doshi bayan hannayenku. Thearin nisa ƙafafunku daga ƙwallo, da wahalar wannan aikin.

Kwatance

1. Sanya gefen Bosu ƙasa.
2. Zauna a gaban ƙwallon, sa hannayenku a kai kusa da faɗar kafada. Yakamata yatsan ka su kasance suna fuskantar kasan ka. Tanƙwara gwiwoyin ka ka riƙe gindin ka daga ƙasa.
3. Tsayawa gwiwar hannu biyu, lanƙwasa hannuwanka, ka rage jikinka zuwa ƙasa.
4. Lokacin da gindinka ya taɓa ƙasa, turawa ta hannuwanku baya don farawa, jin ƙaranku na shiga.

11. Zaune karkata karkata

ta hanyar Gfycat

Wannan motsi kalubale ne, don haka masu farawa su kiyaye. Tabbatar cewa zuciyarka ta tsunduma - zana hoton tsokokin jikinka ab wadanda ke lulluɓewa gab da jikinka sosai - don kula da yanayi mai kyau.

Kwatance

1. Sanya gefen Bosu ƙasa.
2. Zauna a kan Bosu ka ɗauki matsayin V tare da ɗaga ƙafafunka kuma an miƙa hannaye a gabanka.
3. Daidaita kanku, fara motsa hannayen ku daga gefe zuwa gefe, kuna murguda zuciyar ku yayin tafiya. Idan wannan yana da matukar wahala, jefa kafa ɗaya yayin da kake murɗawa.

Takeaway

Haɗa kuma daidaita biyar daga waɗannan atisayen don wasan ƙwallon ƙwallon Bosu wanda tabbas zai ƙalubalance ka. Nemi saiti 3 na reps 12 na kowane motsa jiki, kuma kammala aikin sau ɗaya a mako don ƙara iri-iri ga tsarin aikin ku na yau da kullun.

Nicole Davis marubuciya ce a Boston, mai koyar da aikin ACE, kuma mai son kiwon lafiya wanda ke aiki don taimaka wa mata rayuwa mafi ƙarfi, lafiya, da farin ciki. Falsafinta ita ce ta rungumi hanyoyinku kuma ta dace da ku - duk abin da ya kasance! An gabatar da ita a cikin "Future of Fitness" na mujallar Oxygen a cikin fitowar Yuni 2016. Bi ta akan Instagram.