Street motsa jiki - wannan ... titi motsa jiki: motsa jiki shirin

A yawa na mutane daban-daban shekaru kungiyoyin da suke zaune a wannan zamani birane, okin ya hau kan wani lafiya salon. Kuma jiki aiki ne daya daga cikin muhimman abubuwan da za su iya taimaka cimma wannan burin. Daga cikin hanyoyi daban-daban na samuwar da lafiya da kuma kyau jiki bautar wani wuri na musamman titi motsa jiki. Wannan shi ne ainihin daya daga cikin rare titi wasanni a wannan lokacin.

Mene ne jigon titi motsa jiki

Idan muka dubi darajar ajalin da kanta, shi ya kamata a lura da cewa titi motsa jiki - wannan waje horo. Its ainihi shi ne don tabbatar da cewa aiki ne kawai tare da kansa nauyi ta hanyar da dama wasanni kayan aiki (kwance sanduna, a layi daya sanduna, da dai sauransu) Outdoors.

Shi ne ya kamata a lura da cewa titi motsa jiki ba za a iya kira wani cikakken fledged wasanni, wajen, shi ne shugabanci na titi dacewa. Ko da yake wannan harka bai hana gudanar da kasa da kasa gasa. Idan ka kula da muhimmancin ci gaban da titi motsa jiki a shahararsa a duniya, za mu iya lafiya ɗauka cewa wasu lokaci daga baya, ya za a hukumance gane kamar yadda daya daga cikin wasanni.

Abũbuwan amfãni daga waje workouts

Street motsa jiki - wannan shi ne wani sa na bada, wanda kusan gusar da tsanani rauni, kowa cikin mutanen da suka yi aiki tare da kaya masu nauyi. Haka kuma, irin wannan azuzuwan suna samuwa ga kowane wanda yake da damar yin amfani da dandamali tare da mashaya, bencina, a kwance, kuma a tsaye ladders da kuma sanduna.

titi motsa jiki Sport gusar zuciya obalodi da kuma yin m abubuwa ƙarfi horo. A musamman, shi minimizes hadarin kashin baya da rauni da cewa a cikin dakin motsa jiki a daidai m, misali, squats, ba nadiri. Kamar yadda daya daga cikin abũbuwan amfãni daga cikin shugabanci na zahiri horo a matsayin titi motsa jiki, za ka iya designate wani kyakkyawan jiki wajen yin, daidaita ci gaban da daban-daban kungiyoyin na tsokoki, da wani kyakkyawan wuri mai faɗi da kuma lura kardioeffekt.

A tarihin abin da ya faru

Da farko, titi motsa jiki, darussan wanda nufi azuzuwan a talakawa yankunan da motsa jiki da kayan aiki, ɓullo a Amurka. Don nema da farko gagarumin buɗi na Amurka waje workouts iya zama farkon 1993. A wannan lokaci, da West ta ci gaba Lines na aikin, da aka sani da Calisthenics. Jigon wadannan darussan da aka yin aiki na musamman tare da nasu jiki nauyi.

Saboda gaskiya cewa a cikin farkon 2000s, da Internet ya zama yafi m, bayanai musayar kai wani sabon mataki. Wannan, bi da bi, a yarda da mazaunan CIS su koyi game da gwaninta na American jama'a da kuma karba da al'adun m jiki ci gaba. A wannan lokacin, shi ya yadu rarraba videos cewa gabatar da wani aji na Afirka-American magoya waje workouts. Wakilai na matasa wasanni sun nuna ban sha'awa tsokoki da kuma yi hadadden atisayen a cikin saba Rasha jama'a bawo. Kira wadannan videos duhun workouts. Daga baya, wadannan videos suna ƙara ya fara biyan kuɗi a matsayin Street Workout (Street titi motsa jiki).

Kamar yadda shahararsa ta wannan yanki na titi wasanni girma, shi ya fara bayyana yanar, wanda aka na musamman kishin batun horo a bude-iska wurare. Bugu da ari, irin wannan gidaje na bada suna yadu amfani a kan tituna na tsohon Tarayyar Soviet da kuma za'ayi a mafi kyau hadisai na American fina-finai. A sakamakon haka, titi motsa jiki ya zama kusan mafi rare a cikin CIS kasashe fiye da a Amurka. Official Workout miƙa mulki ga kai-shugabanci format faru a 2008. Ya kamata a lura da cewa samuwar da al'adun titi horo rinjayi da kuma dzhimbarr. Wannan Colombian wasanni, wanda yana amfani da wannan akida, kamar yadda a titi motsa jiki.

Nau'in na waje workouts

Duk da cewa da bude-iska azuzuwan da shi daya ne, wasu bambance-bambance a cikin daban-daban gidaje har yanzu akwai. Alal misali, a mike titi motsa jiki hada da darussan a kan layi daya sanduna da kuma kwance mashaya. A darussan a cikin wannan format, ikon titi gymnastics ne kullum updated, da kuma tsohon honed kammala.

Game da duhun kai titi motsa jiki, a nan da girmamawa ne a kan inganta ikon yi, wanda aka bayyana a kara yawan maimaitawar. An ɗauke shi zuwa lissafi kuma lokacin a lokacin da ya yi wani a tsaye bada, misali, kayyade jiki a wuya sosai matsayi da aikace-aikace na babba kokarin. Yawancin lokaci, magoya wannan yanki da aka yi amfani da ba kawai a kwance mashaya da kuma na al'ada da bawo, amma kuma da ginshiƙai, da daban-daban tsaye da kuma a kwance saman.

ƙarin jinsunan

Akwai subnapravleniya waje ayyuka da cewa bambanta daga classic titi motsa jiki motsa jiki da cewa mayar da hankali a kan wani iri-iri sigogi, ikon kantuna, tafiya kuma bouncing a kan hannayensa, kazalika da yawa wasu wadanda ba misali bada.

Kamar yadda wani tilas shugabanci za a iya ƙaddara Workout sama dzhimbarr (Gimbarr). Wannan irin yadi Colombian gymnastics kamata a yi la'akari a matsayin mai raba da'a. Fans of irin wannan horo wajibi ne a mayar da hankali fiye da a kan kalmomin sirri da kuma sassauci, maimakon a kan ikon rates. Shi ne ya kamata a lura da cewa da yawa daga cikin darussan dzhimbarra da haɗari, kuma sau da yawa ya yi tare da yin amfani da inshora.

Shirin. titi motsa jiki

Kamar yadda al'adun titi horo ya dade da aka rayayye aikata a CIS kasashe, domin lokacin za ka iya samun yawa daban-daban sets na darussan da aka tsara don takamaiman manufa masu sauraro. Idan muka magana game da litattafansu na Genre, shi ya sa hankali mu haskaka 'yan key abubuwa da cewa yin up kashin bayan yadi gymnastics:

- "Horizon".

- "duba".

- "mashi".

- "Prince of mafita".

- "hadiye".

- "fitarwa jami'in".

- "Allah Gait".

- "Angel Fita".

- "Power Out" (daya da hannu biyu).

Akwai duka a tsaye da kuma tsauri bada tsara don mutane ba tare da horo na musamman. Su burin - wajen samar da m karfi na tsokoki, da inganta jimiri matakin, ya karfafa tendons da jijiyoyin, kazalika da tada matakin na elasticity na baya. Duk da abubuwa da aka ambata a sama suna da ake ci gaba a layi daya da irin wannan asali bada, a matsayin gaban labulen, ja sama a kan mashaya, Dips da bene.

Horo ga mata

Street motsa jiki - shi ne mai irin titi gymnastics, wanda kansu iya samun wani mutum, ko da kuwa lokacin da na fara yi da kuma jima'i. Mata ma suna da haske chances su nuna yuwuwar a cikin wannan yanki na jiki ci gaba. Kuma ga cewa na musamman shirye-shirye da aka kõma sama.

Babban burin da mafi kyau jima'i, wanda ya yanke shawarar kokarin hannunsa a Street titi motsa jiki, shi ne ya karfafa tsokoki da kuma shirya su don nauyi. Bukatar horar da gobe, bin wani takamaiman shirin:

1. A rana ta farko. Yi tura-rubucen, gada rubucen, squats da dagawa da gurfãne.
2. A rana ta biyu. Hankali ne ya biya zuwa lunges, squats da dagawa da gurfãne.
3. A rana ta uku. Wajibi ne a samar da wani gada, jogging da dagawa ka gwiwoyi to ka kirji.

Yana da muhimmanci a sami wata al'umma daga mutane da suke ba su da farko shekarar tsunduma a titi workouts. Za su taimaka wajen samar da wani shirin wanda aka kera da mutum halaye na wani takamaiman mutumin.

hadaddun ga sabon shiga

Ganin cewa titi motsa jiki horo shirin ne ga dukkan nau'i-nau'i daga tsunduma, musamman sababbin sun ma biya mai yawa da hankali. Saboda haka, dalilin da nasara farko a cikin Street Workout - Wannan kwance mashaya. A farko aiki shi ne kama da matsakaicin yawan sau. Bayan wannan shi ne zama dole ya huta na 3 minutes. To, akwai wani sake wannan darasi, da kuma kawo karshen tare da shakatawa.

A na gaba mataki - katakan. A wannan na'ura, ma, bukatar yin matsakaicin yawan maimaitawar, sa'an nan kula da kwance mashaya. Street motsa jiki ya shafi ci gaban da jimiri, don haka da farko ya kamata a kaga aiki daga zuciya. Bayan kammala wani darasi a kan mashaya, za ka iya iya ya huta minti 5, sa'an nan wajibi ne a mayar da hankali a kan latsa.

A gaba sake zagayowar ne fairly sauki tsarin: ja up a mashaya, da tura-rubucen, ja-da baya, a sake dips da biyu, na fuskantar da a kwance mashaya tare da wani ɗan hutu don hutawa. A tsawon lokaci, da yawan maimaitawar kamata a karu, amma ba tare da tsantseni. Alal misali, daya ƙarin sake cikin wani yini ɗaya ko biyu ne fiye da kyau sakamakon. Yana da muhimmanci kada su manta da qualitatively dumi up tsokoki da jijiyoyin kafin ruwa a cikin motsa jiki. Wannan zai taimaka wajen hana sprains da kuma raunin da ya faru.

misali horo

Ga waɗanda suka riga ya zama saba da tushe kaya, shi ya sa hankalta su matsa zuwa wani hadadden shirin. Duk da bada, wanda za a bai kasa, a wata rana dole ne a za'ayi ba tare da wani ɗan hutu (sauran zauna a cikin na farko zamani). Total hawan keke ya zama 3-4, a takaice jinkiri ga 'yan mintoci ƙara halatta tsakanin su.

Saboda haka, a ranar farko da classic titi motsa jiki motsa jiki ya hada da wadannan darussan:

• kisa da ja da gaban riko.
• dips lokacin da jiki gaba da kula.
• tura a kan dabino (hannayensu ya kamata a kafada nisa).
• feet tashi a cikin vise.

a rana ta biyu da dama daban-daban abubuwa:

• ja ta amfani da mai fadi da riko.
• dips, amma tare da wani mike jiki;
• tura-rubucen da hannuwa fadi baya.
• feet tashi a cikin vise.

Rana ta uku:

• ja da kunkuntar riko.
• pushup da hannuwanku fadi fiye da kafada nisa baya.
• dips tilted gaba.
• feet tashi a cikin vise.

A rana ta huɗu na horo wajibi ne a yi da wadannan sa:

• ja baya riko.
• tura-rubucen a cikin abin da hannayensu suna à fādin kafada.
• dips Direct jiki;
• feet tashi a cikin vise.

Ganin cewa titi motsa jiki horo shirin ne gaba daya daban-daban, wannan hadaddun za a iya dauka a matsayin tushen, a hankali enriching shi tare da sabon bada.

inda horar da

Domin saukin gudanar da duk abubuwa na titi gymnastics ikon, shi ne kyawawa don amfani da cikakken titi motsa jiki-gizo. Aikin zai zama da sauki idan da wadannan za su kasance samuwa wasanni kayan aiki: a kwance sanduna, bim, a kwance sanduna (mai lankwasa, madauwari, curvilinear) stalls ga latsa, garun sanduna da kuma crossbars na daban-daban Heights. Wannan sa zai zama isa ya kanta iya ba da damar high quality-titi motsa jiki 'yan mata da yara maza.

Kada ka manta game da abinci, wanda yana da tasiri kai tsaye a kan siffar jiki. Da farko, yana da muhimmanci domin ayyana manufar: idan kana so ka sami tsoka taro, kana bukatar ka kula da nama da kuma sauran m kayayyakin. Amma domin saurin sakamako a gaban titi motsa jiki motsa jiki ne mafi alhẽri ga canzawa zuwa wani haske abinci. A lokaci guda a lokacin motsa jiki abinci bada shawarar a manta.

sakamakon

Idan muka} iyasta da tasiri na waje horo a kan kiwon lafiya da kuma siffar da talakawan mutum a titi, za ka iya sa a bayyane ƙarshe: shi ne daya daga cikin mafi kyau zaɓuɓɓuka saboda jiki ayyuka ga matasa da ma'aikata da kuma tsakiyar-shekaru mutane. Wannan irin aikin da kusan gusar da hadarin rauni, ciki har da kashin baya, yayin da masu tasowa, wani murdede corset. Shi ne ya kamata a lura da cewa a cikin zuciya da jijiyoyin jini tsarin na titi motsa jiki kuma yana da mafi m sakamako. Amma high quality-jini ya kwarara - wannan shi ne daya daga cikin tushe na da lafiya. Saboda haka, ikon titi gymnastics fili na da hakkin ya fitarwa a yau jama'a.