Bodyflex: he aha ia, ʻano hana a me nā hana maʻamau o ka ʻōnaehana * ʻO Crossfit

ʻO Bodyflex ka hoʻāʻo kūleʻa loa e kūʻai aku i nā wahine maʻamau i ka manaʻo o ka hana hoʻoikaika kino i kēlā me kēia lā. He hybrid kēia o ka hanu yogic "nauli", nā māka kiko maʻalahi maʻalahi a me nā posic static. ʻO ke kumu o ka haʻawina e lilo ka kaupaona wale nō ma nā wahi pilikia a me ka hoʻohou hou i ka maka.

Ua hoʻokumu ʻia nā haʻuki e ka wahine wahine ʻAmelika Greer Childers. I Rūsia, ke kumu aʻo hoʻoikaika kino ʻo Marina Korpan e hana nei i ka hoʻolaha ʻana o ke ʻano. ʻOi aku ka maikaʻi o ka hoʻoikaika kino ma mua o ka moe ʻana i ka moena, akā hiki i ka hoʻoikaika kino ʻana ke kōkua maoli iā ʻoe e lilo i ka 6 nui me ka ʻole o ka make ʻana, e hemo ana i nā ʻulima a me nā pelu, a hoʻonui i kou metabolism?

Pehea i hōʻike ʻia ai ke bodyflex a ʻo wai ka mea nāna i hana?

ʻO ka moʻolelo o ka puka ʻana o nā gymnastics hiki ke loaʻa i loko o ka puke e Greer Childers. A ʻike i ka mea kākau iā ia iho ma Youtube. Aia kahi pūnaewele ʻo Greer, akā, i ka ʻōlelo Pelekania. ʻO ia ka wahine a ke kauka a ʻeha loa i ka hana ʻole. ʻOi aku ka pololei, mai ke ola paʻakikī o kahi wahine wahine ʻAmelika. ʻAʻole i lawa ka hiamoe, ʻai nui, hoʻowahāwahā a hoʻi hou i ka nui o nā lole 16. No ʻoe e hoʻomaopopo ai, ʻo ka Lūkini 46 ka nui 8.

ʻO ka mea wale nō a ka hoa ʻilihune i hana ʻole ai, koe wale no ka noʻonoʻo pono a me ka hoʻomaʻamaʻa ikaika. Ua hele ʻo Greer i ka aerobics, akā mānoanoa wale kona mau wāwae, a ʻo kona ʻōpū, inā e emi ia, he mea nui ʻole ia. ʻAi wale ʻo ia i ka ʻai a ʻaʻole ʻai iki, akā ua haki ʻo ia i ka papaʻai. Ma ke ala, ʻo shawarma ka ipu punahele a nā keiki, ʻo ia hoʻi, nā burritos, e wehewehe nui nei.

Ua haʻalele ke kāne, a hele pū ka hauʻoli o ke ola me ia. A inā ʻaʻole no kahi huakaʻi i kekahi guru esoteric a me ka hoʻomaʻamaʻa ʻana i nā hana hanu "no ke kumukūʻai o kahi Cadillac," e noho ʻo Greer i kahi lole mai "Omar Tent", ʻoiai ʻo ia iho kāhea i nā kapa no ka piha.

Ma hope o kekahi manawa, ua nalowale ke kaupaona hanu Childers. A laila ua hana wau i kahi kakahiaka kakahiaka 15 mau minuke, i hoʻopili ʻia i loko o ia mau hana no nā wahi pilikia a me ka helehelena wale nō, a ua ukali wau i ka papahana info-knurled. ʻO ka mea mua - nā papa ma nā kūlanakauhale ʻo US. A laila - kahi puke e pili ana i ka hoʻemi kaumaha, a lilo i mea kūʻai aku maikaʻi loa. Aʻe - "Jimbar". ʻAʻole kēia kahi pae pale kūpaʻa mākaukau loa no nā hana static ma ka home. Ma hope - ke kūʻai aku ʻana i nā wikiō wikiō a me nā puke. A ʻo ka hopena, like nā mea āpau, akā ma o ka pūnaewele.

ʻO Bodyflex kahi manawa e hemo nui ai ke kanaka, a laila huki i loko o ka ʻōpū ma muli o ka hakahaka a lawe i kekahi ʻano o ke kūpaʻa paʻa. Ma hope o ke kū ʻana i kēia ala no 8 mau helu lohi, hiki iā ia ke inhale a hana i ka hope aʻe.

ʻO nā gymnastics ponoʻī ke ʻano ʻē ma mua o ka pupule Lūkini mai Instagram - kahi hakahaka. Akā kūʻai nui aku ia.

ʻOiaʻiʻo, ʻo Marina Korpan, he kumu aʻo o nā papahana pūʻulu a me ka mea nāna i hana i ke kula holoʻokoʻa o ka hoʻoikaika kino hanu ʻana, kākau ʻo ia inā hoʻomau ʻoe i ka ʻai ʻana i nā pōpō, ʻaʻohe kino e kōkua. Akā hoʻomau ʻo ia e aʻo iā ia.

ʻO ka manaʻo nui o bodyflex

Maʻalahi ka manaʻo luna - puhi ka oxygen i ka momona i nā wahi pilikia. Kuhi ʻia ka paʻa ʻana i ka hanu e hana i kāna deficit i ka mākala hana, a laila "pū" ʻia ia i loko o ka wahi pilikia a hoʻomaka i ke ahi.

Eia kekahi, ʻo nā hana kūpaʻa, e like me Greer, ʻoi aku ka maikaʻi o nā manawa ma mua o nā aerobics:

ʻAʻole lākou i alakaʻi i ka hypertrophy muscle, ʻo ia hoʻi ʻaʻole e ulu nā wāwae a me nā lima i ka nui.
ʻAʻole hoʻoili ʻo Static i nā hono a me nā ligament, a hiki ke hana ʻia me nā kuli ʻeha a me ke kua.
He mea hoʻonāukiuki metabolic lākou e hoʻonā i ke kino i ka wikiwiki i ka hoʻomaha.

Maikaʻi kēia mau mea āpau, akā ʻaʻole maʻalahi ka hana o ka momona acid oxidation. ʻAʻole hiki i ko mākou kino ke "hoʻomaka" me ka puhi ʻana i ka momona inā loaʻa nā kumu ikehu maʻalahi, e laʻa me ka ate a me ka glycogen muscle. A i ʻole paha, akā inā hakahaka ke akepaʻa a me nā mākala a ua hemahema ke kino i ka ikehu. ʻO ka maʻamau, mālama nā kino o ke kanaka ma kahi o 400 g glycogen. Loaʻa kēia nui i ka hoʻohui ʻana i ʻelua awelika lā ration o ka wahine me ka papaʻai maʻamau. ʻO ia, ʻo ka hoʻololi ʻana i ke kino i ka momona momona ʻaʻole maʻalahi.

ʻO ka lua o ka helu - pono ʻoe e hoʻohana i kekahi mau receptor o nā aʻa adipose i mea e hoʻomaka ai ke kaʻina hana momona. A hoʻomaka lākou i ka hana inā wale nō i ka deficit calorie o ke kanaka.

15 mau minuke o ke kau ʻana i ke kakahiaka e kuni ma kahi o 50-100 kcal, a ʻo kēia wale nō inā he nui ke kaupaona. ʻO nā hoʻoikaika kino āpau i ka hopena āpau a me ka haʻahaʻa haʻahaʻa. ʻAʻole hiki i kekahi ke ʻoi aku i kēia mau helu me lākou.

He aha ka hana a bodyflex no ke kaupaona? E aʻo iā ʻoe e omo i ka ʻōpū a hoʻomaʻamaʻa i ka mākala o ka ʻōpū transverse. Mahalo ia i kēia mea i huki ʻia ai nā ʻōpū puʻupuʻu a hoʻoliʻiliʻi ka liʻiliʻi ʻAʻole puhi ʻia ka momona me ka ʻole o ka papaʻai. A ʻo ke koena o nā mea hana, hiki ke kani iki i nā mākala inā ʻaʻole i hana kekahi kanaka i kekahi mea ma mua.

Pono e hana ka hoʻoikaika kino i kēlā me kēia lā ma ka ʻōpū hakahaka. ʻO ke kiko maʻaneʻi e maʻalahi ai e omo i kou ʻōpū ʻoiai e paʻa ana i kou hanu.

Ke kuleana o ka oxygen a me carbon dioxide i ka hanu ʻana

ʻAʻole kākau nā puke biology e pili ana i ka ʻoiaʻiʻo o ka oxygen e puhi i ka momona i ka hanu ʻana. ʻO ke kuleana o ka oxygen i loko o ke kino e komo i ka oxidation ma ka mitochondria o nā hunaola (e pili ana i nā momona). Akā pono e hele mau nā waikawa momona i kēia mitochondria. Ma laila wale lākou e pili ai ka pane hormonal i kahi deficit calorie.

ʻAʻole ka mea kalapona ma mua o kahi huahana metabolic i loaʻa ma muli o ka hopena o ka hanu pūnaewele a hoʻokuʻu ʻia i ke kaiapuni. Inā paʻa ʻoe i kou hanu, ʻaʻole e "komo ʻia ka oxygen i kahi nui ʻoi aku ka nui."

Ma ka hoʻopaʻa ʻana i kahi mākala a hohola paha iā ia, hoʻolalelale ke kanaka i ke kahe o ke koko ma kahi o ka hana. Holo ke koko me ka oxygen ma laila. Hōʻalo wikiwiki kēia i ka metabolism. Akā ʻaʻohe hōʻike ʻepekema e pili ana i ka nui.

Ua kākau ʻo Greer hiki ke puhi ʻia i ka 6000 calories i hoʻokahi hola o ka papa. A laila, e like me nā koi o ka US FDA, ua wehe ʻia kēia ʻōlelo mai nā puke a me nā haʻiʻōlelo e like me ka ʻepekema ʻole i hōʻike ʻia. ʻOiai ʻo ka mea kākau o ka ʻenehana e pili ana i ka noiʻi o ke Kulanui o Kaleponi i kāna puke, ʻōlelo lākou, ʻae nā ʻepekema i ka flex kino. Akā ʻaʻohe mea hōʻike e hoʻololi ia i ka metabolism kūloko a kumu i ke ahi momona i nā wahi pilikia.... Hana wale ia e like me nā gymnastics maʻamau e hoʻonui i ka leo o nā mākala a pale i ka hana ʻole o ke kino.

ʻEnehana Bodyflex

Ma lalo iho nei kahi pūʻulu hoʻoikaika kino no ka poʻe hoʻomaka.

Ma mua o ka hoʻomaka ʻana i kahi haʻawina, pono ʻoe e aʻo i ka hanu ʻana:

E kū i kahi kūwae: kapuaʻi poʻohiwi ākea, hoʻomaha i kou ʻōpū a me kou alo, kau i kou mau lima ma kou pūhaka a kūlou iki i nā hono o ka pūhaka.
E hoʻokuʻu mālie i ka ea āpau mai kou mau māmā.
Inhale ʻoi loa.
Hoʻoiho hoʻi i ka wikiwiki, e hana ana i kahi pūpū popping.
Huki i kou ʻōpū a helu mālie i 8.
Pahu i ka paia o ka ʻōpū i mua a inhale.

Nā hoʻoikaika kino no ka maka a me ka ʻāʻī

"Grimace ʻinoʻino"

Kū i kahi kūlana kahi āu e aʻo ai i ka hanu ʻana, a ʻoiai e hoʻopaʻa ana i kou hanu, e kīkiʻi i kou auwae i paʻa ai kou ʻāʻī. Hana i 3 a 5 mau hana hou, ʻoiai e paʻa ana ka hanu, pono ke ʻano o ke kanikau ma ka ʻāʻī. Pono kēia neʻe, e like me ka manaʻo o ka mea kākau, e hoʻoneʻe i nā ʻulupā mai ka ʻāʻī a hoʻopau i ka osteochondrosis cervix.

"He liona"

A i kēia manawa hiki iā ʻoe ke hoʻopololei a noho paha inā hiki iā ʻoe ke hoʻopaʻa i kou hanu i kou wā e noho ana. Huki i nā lehelehe i mua me kahi paipu a kī i ke alelo. Pono pono e kū me kēlā alo no 8 mau helu o ka hoʻopanee a hana hou i ka hoʻoikaika 3-5 mau manawa.

Nā hoʻoikaika kino no ka umauma, ka pūhaka, ka ʻūhā, nā wāwae

"Diamond"

ʻO ka hoʻoikaika wale no nā lima a me ka pahu i ka Greer complex āpau. Pono ʻoe e noho ma kou kuʻekuʻe wāwae ma ka moena, kūlou i kou mau kuli, a ʻuwī i kou mau lima i mua o kou umauma, e hohola ana i kou mau kuʻe lima i nā ʻaoʻao. Pono pono e kaomi i ka "manamana i ka manamana lima", e hana ana i kahi ʻano like o ke daimana i mua ou. Pono ʻoe e kaomi ikaika, i nā moʻokāki 8 a pau. Nā Reps - 5.

Huki i ka wāwae i hope

Kamaʻāina ka hoʻomaʻamaʻa i nā poʻe āpau mai ke kula, akā eia ʻoe e pono ai e hana statically. Hele mākou ma nā ʻehā āpau, lawe i kahi wāwae pololei i hope, hoʻopōkole i nā mākala gluteal, hāpai i ka wāwae i luna a kū. Pono ʻoe e ʻike i ke ahi i loko o ka mākala a hana i kahi kū i 3 mau manawa ma kēlā me kēia ʻaoʻao.

Hoʻomaʻamaʻa no ka ʻōpū

Kikoo ʻaoʻao

Kū pololei, kau i kou wāwae ʻākau i loko o ka lua o ka ʻaoʻao, hoʻohuli i kou manamana wāwae i ka ʻaoʻao, pelu i kou kuli, lawe i kou ʻūhā a hāʻule ia i ka papahele, hilinaʻi iā ia me kou lima, a hāpai i kou lima kūʻē i ka ʻaoʻao, hilinaʻi i kou ʻūhā Kū pololei ka wāwae ʻē aʻe. Hana ʻia ka hohola i 3 mau manawa ma kēlā me kēia ʻaoʻao.

Paipalapala Abdominal

He wili maʻamau kēia, pololei, kūpaʻa. Mai kahi kūlana prone, mālama ʻia kahi hanu, ʻaelike ka ʻōpū a paʻa no 8 mau helu. ʻO ka pahuhopu e huki like i kou ʻōpū a hoʻopaʻa i kāu abs.

"ʻŪlū"

Mai kahi kūlana kiʻekiʻe ʻoiai e paʻa ana ka hanu, hana ʻia nā wāwae ʻūlū ʻūlū maʻamau. Kaomi ʻia ka kua i lalo i ka papahele, inā nui ka lordosis, hoʻonoho ʻia nā lima ma lalo o ka ʻūpā.

Hana ʻia nā hoʻoikaika ʻōpū āpau no 3 repetitions.

Nā hoʻoikaika kino no ka hihaka

"Moku"

Pono ʻoe e noho ma luna o kou mau puʻupuʻu, hohola i kou mau wāwae pololei i nā ʻaoʻao a kūlou ma waena o lākou, e hana ana i ka hoʻolōʻihi maʻamau o ka ʻūhā o loko i ka wā e paʻa ana i kou hanu.

"Seiko"

Hele mākou ma nā ʻehā āpau, e lawe i ka wāwae kūlou i ka ʻaoʻao. E like me ka mea i hāpai ʻia e Greer, no laila hiki iā ʻoe ke kuni i nā "breech", momona ma ka ʻaoʻao o ka ʻūhā. I ka ʻoiaʻiʻo, e hana ana kahi mākala liʻiliʻi loa ma aneʻi, nāna e kāʻili i ka ʻūhā, a hapa hapa hoʻi i ka puʻupuʻu.

"Pretzel"

ʻO kēia kahi e noho ana: kūlou kekahi wāwae i ke kuli a kau ʻia ma ka kuʻekuʻe wāwae ma ke kuli me kekahi, kau ka lima ʻē aʻe i ke kuli, huli ke kino mai ka wāwae i hāpai ʻia.

Hana ʻia nā hana hip āpau no 3 reps ma kēlā me kēia ʻaoʻao.

Hiki ke hoʻokō ʻia ka paʻakikī ma nā ʻāpana āpau o ke kino i kēlā me kēia lā, a i ʻole hiki iā ʻoe ke koho i nā hoʻoikaika kino wale no ka maka a me nā wahi pilikia.

No wai kēia gymnastics kūpono?

ʻO Bodyflex, ma ke ʻano he ala e lilo ai ke kaupaona no ke kino holoʻokoʻa, ua ʻike ʻo ia i nā piʻi a me nā lalo. I kēia manawa ua hele mai ʻo ia i Instagram. Hoʻonohonoho ʻia nā gymnastics no nā makuahine ʻōpio i ola hou i ka wā hāpai - ʻaʻohe manawa no ka hoʻomaʻamaʻa piha ʻana, a pēlā pū ka mākaukau e hoʻomaʻamaʻa. Nui ka neʻe ʻana i ka lā, akā ʻaʻole nānā maikaʻi ka ʻōpū ma hope o ka hānau ʻana, a ʻaʻole hiki ke lilo i ka kaumaha.

He aha ka mea kūikawā e pili ana i ka bodyflex no nā mea hoʻomaka kaumaha? Manaʻoʻiʻo wau iaʻu iho a me nā hopena mua me nā haʻuki māmā. ʻAʻole kūpono ia no nā kaikamahine haʻuki. ʻOiai ke kumu aʻo ʻo Katya Buida e ʻōlelo ana ua nalo ke kaupaona e like me kēlā manawa, ua hāʻawi ʻo ia, wahi a lākou, ua wikiwiki loa ka metabolism a ʻaʻohe mea i koe o Katya.

ʻAʻole hoʻolālā ʻia ʻo gymnastics Bodyflex no ka poʻe i loaʻa ka hoʻoikaika kino maikaʻi. ʻO Marina Korpan lāua ʻo Greer Childers e ʻōlelo pololei e pili ana i kēia. Aʻo ʻo Marina i kāna ʻano haʻuki, hoʻomālū i nā hana i kūkākūkā ʻia ma luna aʻe me nā neʻe mai callanetics a me Pilates.

Hiki paha ke lilo i ka kaumaha e nā nui 6 e hoʻohana ana i bodyflex? ʻAe, inā aia kekahi i loko o ka deficit calorie a ʻai i ka noʻonoʻo. Ma ke ala, hāʻawi ʻo Greer i kāna poʻe ukali i kahi papaʻai o 1200-1600 kcal i kahi ʻano ʻAmelika. Aia pū nā Burritos, ma kahi pita haʻahaʻa-calorie ʻole me ka hū ʻole a me ka umauma moa ma kahi o ka pipi i kālua ʻia.

Eia naʻe, pono e noʻonoʻo i kēlā ʻoi aku ka maikaʻi (ma ke ʻano o kahi koho ʻē aʻe i ka flex kino, a ʻaʻole ka papaʻai) he huakaʻi i kahi hui hoʻoikaika kino, kahi e hoʻohui ai ʻoe i ka ikaika a me ka hoʻomaʻamaʻa aerobic.

Nā Kūʻai Kūʻai

ʻAʻole hiki ke hana ʻia nā haʻuki:

Me ka diastasis o nā mākala o ka rectus abdominis.
Ma hope koke o ka hānau ʻana - ma mua o ka pau ʻana o 6 mau pule ma hope o ka hānau maoli ʻana a me 12 ma hope o ka cesarean.
I ka wā hāpai.
I ke alo o ka maʻi epilepsy a me ka maʻi maʻi maʻi.
ʻO nā mea maʻi hypertensive i ka wā e hoʻonui ai i ka maʻi.
Inā loaʻa ka makaʻu o ka wehe retina.

He mea nui e pili ana i nā haʻuki

Ua hoʻoikaika ʻo Bodyflex i nā mea he nui e mālama iā lākou iho. ʻO ia ka mea nāna i wehe i ka "nauli" i nā wahine, ʻo ia hoʻi, ka hawewe yogic, a me nā manawa kūpono e hāmama inā ʻike ʻoe pehea e huki pono ai i kou ʻōpū. Ua hoʻopakele ʻo ia i nā poʻe he nui mai ka pīhoihoi aerobics. I kēia manawa ua neʻe nui nā kaikamahine i nā hale haʻuki, akā ʻo 5-6 wale nō mau makahiki i hala aku nei ua hele lākou i 2-3 mau papa aerobic i ka lā a ʻaʻohe makemake e ʻai inā makemake lākou e lilo i ka kaumaha. Loaʻa nā maʻi ʻai, ligament a me nā ʻeha pū me nā hana "pono".

I ka manawa like, ʻAʻole hana ka gymnastics i ke ʻano a Greer i ʻōlelo ai... He aha kēia mea e hoʻololi ai no nā mea aloha o ke kino? ʻAʻohe mea, hoʻomau lākou i ke aʻo ʻana. ʻAʻole kēia hana i kahi hoʻoikaika momona momona kūloko. ʻO nā wahine e hoʻomaka nei e hana iā lākou iho e lilo i ka paona wale nō inā hoʻopili lākou i ka papaʻai a hiki ke pili lōʻihi iā ia e ʻike i ka hopena.

ʻAʻole hiki iā Bodyflex ke kūkulu i nā puʻupuʻu āpau, ʻaʻole e hana i ka pūhaka inā lahilahi ia, a ʻaʻole ia e kōkua i ka hoʻomaikaʻi ʻana i ke kūlana. ʻO kēia gymnastics kahi liʻiliʻi o ka neʻe ʻana no ka poʻe makemake ʻole e hoʻoikaika kino a māʻona lākou i ka emi iki ʻana o ke kaupaona ma ke ʻano he hopena.

Pono e hana i ka hoʻoikaika kino i kēlā me kēia kakahiaka ma kahi ʻōpū hakahaka. Paipai ʻo Korpan ʻaʻole e ʻai no hoʻokahi hola ma hope e "hoʻomaikaʻi i ka momona momona." E holo wale kēia inā e mālama ʻia ka hapa nui o ka hē kalori i kēlā me kēia lā.

I Rūsia, loaʻa i ka ʻōnaehana hoʻokahi clone hou - gymnastics "AeroShape". Hoʻonohonoho ʻia ia no ʻekolu mau kau a he hōʻuluʻulu o nā yoga poses i hana ʻia me ka paʻa ʻana o ka hanu. ʻOi aku ka maʻalahi o kēia gymnastics e hana ai no ka poʻe i hoʻomāinoino ʻia ka hoʻomaʻamaʻa kakahiaka.

Hoʻokomo ʻia ʻo Bodyflex i ka pohō kaumaha me ka hoʻoikaika kino, ʻaʻole kahi pani no ka cardio kuʻuna a me ka hoʻomaʻamaʻa ikaika. E hele ʻoe i mua o lākou inā kū ka holomua a makemake ke kaikamahine e hoʻomaikaʻi i kāna kiʻi.