Iibhola zeWall vs Slam Balls: IiPros, Cons, kwaye zeziphi ezingcono?

Ibhola iyeza yenye yezona zinto zisetyenziswa kakhulu kwi-CrossFit. Ibhola yeWall kunye neSlam Ball inokufumaneka kwiindawo ezininzi zokurhweba, kodwa ayenzelwanga ukuba isetyenziswe kwiintlobo ezifanayo zokuzilolonga.

Ngoko ke zeziphi ezingcono? Ngokubhekiselele kwizixhobo zoqeqesho, iiBhola zeWall zingcono kuba ziguquguquka kwaye zingasetyenziselwa ukuzivocavoca ngakumbi. Kwelinye icala, iBhola yeSlam ayinakusetyenziselwa umthambo apho ibhola kufuneka ixhume. Kodwa kuba asiqhelekanga ukujula iibhola emoyeni, zilungele abantu abaneejimu ezinosilingi oluphantsi.

Umahluko ophambili

1. Izinto. Iibhola zodonga zinesikhumba sokwenziwa, ivinyl, okanye i-Kevlar (ifiber yokwenziwa ehlala ixesha elide) ngaphandle. Zizaliswa ngeentlobo ezimbini zokuzalisa: umhluzi ongenasisindo, njengepolypropylene cotton, kunye ne-filler enzima, njengesanti yentsimbi okanye iinqununu zerubha. Emva koko i-seams idibene. Ezi ntlobo zeebhola zeyeza ezikumgangatho ophezulu zihlala ziphindwe kabini ukwenzela ukuqina. Bakwanevalve yomoya ekhupha uxinzelelo ukuze bangagqabhuki.
2. Ubungakanani kunye nobunzima. Iibhola zeWall esiqhele ukuzifumana kwindawo yokuzivocavoca zinobunzima obufikelela kwi-15 yeekhilogram, nangona ezinye iimveliso zizenza ezinobunzima obufikelela kwiikhilogram ezingama-25. Iibhola zeSlam ziqhele ukubanobunzima obufikelela kwi-35 kilos. Iibhola zodonga nazo zinkulu ngobubanzi kunezinye iibhola zamayeza.
3. Ukubuyela kwakhona. Nazo iibhola zodonga okanye iibhola ze-slam ziyagxuma njengebhola yomnyazi okanye intenetya. Kodwa iiBhola zoDonga zinokusebenza ngakumbi kwaye zigxume kancinane xa zilahliwe. Kwelinye icala, ii-Slams zine-bounce encinci kakhulu yokuphepha ukubethwa ebusweni emva kokuziphosa phantsi.
4. Ukuba buthathaka. Iibhola ze-Slam azithambile ngokwe-se, kodwa irabha ezenziwe ngayo iyaguquguquka. Umzantsi webhola ye-slam uya kucaba kancinci xa isemhlabeni. Iibhola zeDonga ziyilelwe ukubamba imilo yazo, zenza kube lula ukubamba iBhola yaseDonga xa ibuyela phantsi emva kokuphoswa emoyeni.
5. Ukusetyenziswa okulindelekileyo. Njengoko amagama abo ebonisa, iiBhola zodonga zingcono ukuphosa eludongeni, ngelixa iibhola zeSlam zingcono ukubetha emhlabeni. Eyangaphambili yenzelwe ukutsiba xa iphoswe kwindawo eqinileyo, ngelixa iSlam iya kutsala impembelelo yokuwa.
6. Ixabiso. Ixabiso lolu hlobo lwebhola iyeza liyahluka ngokuxhomekeke kumenzi. Nangona kunjalo, uninzi luluhlu phakathi kwe-4 kunye ne-10 € ngekhilo. Umahluko kwixabiso ngenxa yazo zonke izinto ezongezelelweyo ezifunekayo ukuzalisa iibhola.

Ibhola eludongeni: ibhola yeza udonga

Iibhola zodonga zikhulu, iibhola ezixineneyo zeyeza ezenziwe ngesikhumba sokwenziwa, ivinyl, okanye iKevlar kwaye zizaliswe ngokudityaniswa kwezinto ezingenabunzima, ezinzima. Zenzelwe ngokukodwa ukuphosa eludongeni. Esikhundleni sokufunxa impembelelo, baya kugxumeka eludongeni ukuze sikwazi ukuyibamba ngokuphindaphindiweyo kwaye siyilahle kwakhona.

Inkqubo

I-drill ethandwa kakhulu esetyenziswe ngebhola eludongeni kukuphosa eludongeni. Yintshukumo eguqukayo yomzimba ogcweleyo ejolise kwii-quads, i-hamstrings, amagxa, i-glutes, i-triceps, i-core, kunye ne-pecs. Ikwangumsebenzi ogqwesileyo wokuphucula ulungelelwaniso lwezandla kunye nokunyusa izinga lentliziyo yakho.

1. Siya kuma kumgama ofanelekileyo ukusuka eludongeni. Siza kukhetha ubunzima bebhola yeyeza. Siya kuzolula iingalo zethu phambi kwethu side sibambe udonga ngebhola. Lo ngumgama ofanelekileyo ukuqala ukusuka eludongeni.
2. Siza kungena kwindawo yokuqala. Ngokuhlukana kweenyawo zakho ububanzi bamagxa kwaye ubambe ibhola yodonga esifubeni sakho.
3. Siza kwenza i-squat enzulu. Ukugoba ama-hips kunye namadolo ngaxeshanye, siya ku-squat de i-hip crease ibe ngaphantsi kwamadolo. Siyakunqanda ukuvumela ubunzima bebhola busiqhubele phambili kwaye asiyi kuma ngeenzwane zethu.
4. Siza kuvela kwindawo ye-squat kwaye siphose ibhola yeyeza eludongeni. Njengoko sisuka kwindawo, siya kuphosa ibhola eludongeni.
5. Siza kubamba ibhola xa sisehla kwenye i-squat ukuqalisa enye irep.

Iingcebiso zokwenza iiBhola zeWall

• Lawula ukuphefumla. Indlela eqhelekileyo yokuphefumla xa usenza i-Wall Ball kukuphefumla njengoko sijula ​​ibhola kwaye siphefumlela phezulu njengoko sibamba kwaye sisquala phantsi. Kungenjalo, sinokuphefumlela phezulu ngelixa sijula ​​ibhola, siphefumlele phezulu ngelixa sisemoyeni, sikhuphe umoya njengoko ibhola ibuyela ezantsi, kwaye iphefumle ngelixa igobile.
• Bamba ibhola ezantsi endaweni yamacala. Ukuba sibambe ibhola ezantsi, ngokufana nendlela esinokubamba ngayo i-kettlebell sijonge phantsi xa sisenza i-goblet squats, singenza amandla angakumbi ukuze ibethe ithagethi.

Inzuzo

Inyaniso yileyo zisebenza ngeendlela ezininzi kune Slam Ball. Iibhola zodonga zingasetyenziselwa ezinye imithambo ezenzelwe ukubetha iibhola, kodwa kufuneka silumke nazo ukuze ibhola ingagqabhuki kwaye ingabethi.

Ngakolunye uhlangothi, umthambo webhola eludongeni yintshukumo yomzimba epheleleyo. Basebenza phantse onke amaqela amakhulu emisipha kumzimba ongezantsi, kunye namagxa, i-pecs, kunye ne-triceps. Basebenza kwakhona inkqubo ye-cardiovascular system. Xa sisenza iibhola eludongeni, sifumana amandla amancinci kunye nemeko kwintshukumo enye.

Iintsilelo

Iibhola zodonga zifuna indawo eninzi kuba zinkulu. bulky. Oku kunokuba yingxaki ukuba unendawo yokuzivocavoca yasekhaya encinci kwaye awunayo indawo eninzi yokugcina. Kwakhona sifuna ukufikelela kwigumbi elinesilingi eziphezulu ukuba sifuna ukukwazi ukuphosa ibhola eludongeni kwiithagethi eziphezulu.

Iibhola zodonga ubuso. Iibhola zodonga zinokuba yongezwa kakhulu kuyo nayiphi na indawo yokuzivocavoca, kodwa zibiza kakhulu. Ezi bhola zamayeza aziyomveliso ngokwenene esifuna ukuyiphosa phantsi xa kuziwa kwiindleko. Imithungo kwiibhola zodonga ezingabizi kakhulu zinokuhlehliswa emva kweenyanga ezimbalwa, kwaye i-padding inokutshintsha kwaye yenze ibhola yodonga kube nzima ukuyiphatha.

Slam Ball: ibhola yeza ukujulwa

Ezi ntlobo zeebhola zeyeza zenziwe ngerabha kwaye ziyilelwe ukuba zihlale kwaye zifunxa ukothuka ukuze zingabuyeli emva kokubetha emhlabeni. Zikwathambile kuneebhola zodonga kwaye zinevalve yomoya enceda ukukhulula uxinzelelo ukuze zingavuleki.

Inkqubo

Owona msebenzi usetyenziswayo ngeebhola zeslam kukubethelela phantsi. Ukubetha kwebhola kunokunceda ekuphuculeni amandla aqhushumbayo, amandla angundoqo, kunye nemeko. Zikwayindlela entle yokukhulula uxinzelelo okanye udano ukuba siye sanosuku olubi emsebenzini.

Nangona lo msebenzi ufuna umsebenzi ophantsi womzimba, bajolise ikakhulu kumqolo wakho ongaphezulu, amagxa, umbindi, i-biceps kunye ne-triceps.

1. Siza kuma ngeenyawo zethu ububanzi be-hip-width kwaye sibambe ibhola yeyeza phambi kwethu.
2. Siya kuthatha ibhola phezu kwentloko kwaye siya kuma ngeetiptoes. Njengoko siphakamisa iSlam Ball phezulu, siya kuma ngeenzwane zethu. Oku kuya kusivumela ukuba sisebenzise amandla omzimba asezantsi ukutyhala ibhola emhlabeni.
3. Ibhola siya kuyiphosa phantsi. Siza kuqala ukuthoba ibhola kwangoko. Sakuba sicacile, siya kuyiwisa ibhola siyiphose phantsi kangangoko sinako.
4. Siza kuchola ibhola phezulu kwaye sidlulele kwirep elandelayo. Siza kugquma ukuze sithathe ibhola. Siza kuyiphakamisa kwangoko phezu kwentloko yethu njengoko sisuka kwi-squat kwaye sibethe ibhola sibuyele emhlabeni.

Iingcebiso zokuqhuba iSlam Ball

Ukuqhubela phambili kwiibhola ze-slam, asizukongeza ubunzima kuphela, kodwa siya kulungisa Uluhlu lokuhamba. Enye indlela yokwenza iimbumbulu zebhola zeyeza zibe ngumngeni ngakumbi kukudubula ngomnyama. Zenziwa ngendlela efanayo nokubetha kwebhola okuqhelekileyo, kodwa endaweni yokuthoba iingalo zethu, sizijiwulisa ngendlela yomnyama size siyiwise ibhola ecaleni konyawo lwethu. Oku kucela umngeni kwi-core yakho ngendlela eyahlukileyo ngenxa yokujikeleza okongeziweyo okubandakanyekayo.

Kwakhona kufuneka gcina ibhola yeyeza kufutshane wethu. Njengoko siphakamisa ibhola, siya kuyifaka esifubeni sethu kwaye siyigcine kufuphi nomzimba njengoko siyiphakamisa phezu kwentloko yethu. Oku kuya kusinceda sigcine ibhalansi yethu kwaye sithintele ukukhathala okongezelelweyo ekuqokeleleni emagxeni. Kwangokunjalo, asizukwandisa iingalo zethu phambi kwethu njengoko sibetha ibhola. Oku kuya kunciphisa ubungakanani bokunyanzeliswa esinokusisebenzisa ebholeni.

Inzuzo

Iibhola zeSlam azibizi kangako. Xa kuthelekiswa neBhola yoDonga, iSlam ixabisa ngaphantsi kweeuro ngekhilo. Oku kunokuba sisiqabu kubanini bejim abajonge ukongeza izixhobo ezitsha kwindawo yabo yokuzivocavoca kodwa abafuni ukuchitha imali eninzi.

Iibhola zeSlam ziyafumaneka ubunzima obunzima. Ekubeni iibhola ze-slam aziqalisi phezulu njengebhola eludongeni, zifumaneka kwiintsimbi ezinzima. Uninzi lwabantu luya kukwazi ukusebenzisa ubunzima obuninzi bokudubula kwebhola kuneebhola zodonga.

Ukuhlawula

Iibhola zeSlam azenzelwanga ukuba ziphoswe eludongeni. Ezi ntlobo zeebhola zeyeza azinakusetyenziswa kwiibhola zodonga kuba azidumi ukuba sizibambe. Ziya kutyibilika nje edongeni xa zibuyela ezantsi.

Ezinye iibhola ze-slam zinokusetyenziswa kuphela kumgangatho wokuzivocavoca. Ezinye iibrand zeebhola ezibethayo azihlali ngokwaneleyo ukuba zingamelana nokuphoswa phantsi, igrabile, okanye ezinye iintlobo zemigangatho erhabaxa. Oku kukuphazamisa ukuba sithanda ukwenza umthambo kwiveranda yendlu okanye epakini.