farikoloɲɛnajɛ furakɛli bolo ye bololanɛgɛ girinya gɛlɛn ye min bɔra kɛnɛya sabatili kalan kɔrɔw la. Bi waati in na, a jiginna ka kɛ baarakɛminɛn ye min bɛ baara caman kɛ, min bɛ fanga dege, fanga min bɛ se ka bɔn, ani sabatili koloma degeliw fara ɲɔgɔn kan, min bɛ kɛ ka caya farikoloɲɛnajɛyɔrɔw la, farikoloɲɛnajɛyɔrɔw la, ani farikoloɲɛnajɛ kuluw degecogo ŋanaw la. A ka jogo jɔnjɔnw ye "hali girinya tilatilali, fɛn gɛlɛn/nɔgɔlen minnu bɛ se ka sugandi, ani fɛn minnu tɛ -lasitiki walima minnu ka dɔgɔ-elasitiki ye," o b'a danfara ni kogo bolow ye minnu bɛ "segin ka caya. O ye "weight static-bearing ni dynamic force generation faralen ɲɔgɔn kan" ka lasigiden klasiki ye farikoloɲɛnajɛ minɛnw sigicogo la.
Core Position Ka Fitness Minɛnw
"Connecting Core Equipment" ka ɲɛsin fanga ni baarakɛcogo kalanni ma
Minɛnw ka bɔgɔdaga fa:A sigilen bɛ dumbbells/barbells ni kettlebells/wall balls cɛ , a bɛ ni fanga-so jɔcogo ye degeliw girinmanw na ani fanga fangamaw tali baarakɛcogo degeliw nafa fila bɛɛ la. A bɛ kɛ jɛgɛnsira jɔnjɔn ye "fanga + farikoloɲɛnajɛ" kalanko bɛɛjɛfanga jɔli la.
A tɛ se ka bila a nɔ na baarakɛlaw ka ɲɛjiraliw la:Fura gɛlɛn bololanɛgɛw degecogo "non-elastic impact" ye fɛɛrɛ kɛrɛnkɛrɛnnen ye min bɛ kɛ ka binkanni fanga ɲɛ. Spor ekipu ŋanaw ka kalan na ani CrossFit kalanni ɲɛtaa la, a jɔyɔrɔ bɛ bɛn squat racks ni bench presses ma, o b’a kɛ taamasiyɛn nafama ye min bɛ "degeliw gansan" ni "professionnel degeliw" danfara bɔ.
"Universal Core Equipment" min bɛ se ka ladilan baarakɛlaw kulu bɛɛ la
Ka Demand Nivow bɛɛ Dabɔ:K’a ta "gɛlɛya dɔgɔyali-degeliw la" jamanadenw ka kɛnɛya sabatili la, "fanga basigilen daminɛni" daminɛbagaw fɛ, ka se "tulu bɔli ni farikolo cogoya" ma baarakɛlaw bɛɛ fɛ ani "fanga bɔli fanga bonya" la farikoloɲɛnajɛla ŋanaw fɛ, furakɛli bololanɛgɛw bɛ se ka jamanadenw ka ladamuni dafalen sɔrɔ, girinya ni lamaga ladilanni fɛ, ni diɲɛ bɛɛ ta ye ka tɛmɛ baarakɛlaw ka minɛn fanba kan kosɛbɛ.
Cross-Scenario Core Labɛncogo:A bɛ nɔ bɔ farikoloɲɛnajɛyɔrɔw la, kɛnɛyasow la, sow la, kɛnɛyasow la, ani ko wɛrɛw la, a ye "ɲɛnajɛ nɔgɔman" ni "ɲɛnajɛ caman{0}}baarakɛcogo caman" taabolo jiralan ye min bɛ kɛ cogoya la. A bɛ jate yoga mats ni dumbbells nɔgɔmanw kɛrɛfɛ i n'a fɔ "so farikoloɲɛnajɛ minɛn koloma saba sanfɛ."
"Dual Core Carrier" ka ɲɛsin ɲɛnabɔli ni kalan ma
Jateminɛba min bɛ kɛ ka ɲɛsin kɛnɛyako ma:Fura bololanɛgɛ nɔgɔlenw, minnu bɛ ni "gɛlɛya ye min bɛ se ka kɔrɔsi, u nɔ ka dɔgɔn, ani u baara ka nɔgɔn", olu kɛra "minɛn jɔnjɔnw" ye, minnu bɛ kɛ ka ɲɛsin kɛnɛyako degeliw ma. U bɛ kɛ dancɛ ye min bɛ "dɔgɔtɔrɔso labɛnni" ni "don o don farikoloɲɛnajɛ" cɛsiri, ka kɛnɛyako jamanadenw dɛmɛ dɔɔnin dɔɔnin ka farikoloɲɛnajɛ baara segin.
Jatebɔ jɔnjɔn min bɛ kalan na:Fanga-kalan na, furakɛli bololanɛgɛw ye dondaw-minɛnw ye "fanga caman bɔli cogoyaw" kama; farikoloɲɛnajɛ degeliw la, u ye baarakɛminɛn jɔnjɔnw ye "degeliw fangama" la. U jɔyɔrɔ bɛ tali kɛ "modules basigilenw farikoloɲɛnajɛ minɛnw na", minnu bɛ se ka fara ɲɔgɔn kan ni minɛn wɛrɛw ye (i n'a fɔ kɛsu panni, resistance bands) walasa ka degeliw hakɛw bonya.
Fɛnw ɲɛfɔli
Basic Structure & Kɔrɔlenw ka ɲɛfɔliw
| Fɛnɲɛnɛma suguya | Jogo kolomaw | Baara kɛcogo ɲɛfɔcogo |
| Fura gɛlɛnw Bolo | Kɛnɛma : lastikuw, PVC, walima jiri; Fali: nɛgɛ/siman girinya; Texture gɛlɛn, non-elastic, girinya density ka bon | Fanga dege, explosif impact dege, farikoloɲɛnajɛla ŋanaw dege |
| Furakɛcogo nɔgɔlen Bolo | Kɛnɛma : fini min bɛ kɛ ni nilon ye walima ni lastikuw ye minnu bɛ se ka wuli; Fali : lastikuw/fibre poliyester fomulen; Texture soft, rebound dɔɔni | Segin-ka-bɔnye kalan, daminɛbagaw daminɛni, sabatili jɔnjɔn kalan |
| Furakɛcogo Bolo min bɛ se ka fiyɛ | Lastikuw ka fɛn dilannen; Fiyɛli bɛ se ka fiyɛ walasa ka gɛlɛya ladilan; A girinya ka nɔgɔn (1-3kg) . | Balance kalan, jɛkafɔ kalan, denmisɛnw/kɔrɔbaw ka farikoloɲɛnajɛ |
Kalan nafa jɔnjɔn
Fanga & Fanga min bɛ se ka bɔn, o ka bonya
Farikoloɲɛnajɛ min bɛ kɛ ni ɲɔgɔn ye:Lamaga-lamagaliw fɛ i n’a fɔ furakɛli bololanɛgɛw sɔgɔli, lunge bolo sɔgɔli, ni degeliw kɛcogo ɲuman ka fisa ni minɛnw ye minnu bɛ u dan na.
Fanga min bɛ bɔnɔgɔla ka bɔ kɛnɛ kan:Fura gɛlɛnw bololanɛgɛw ka "non-elasitiki" jogo bɛ fanga fanga bonya kosɛbɛ lamaga-lamagaliw fɛ i n’a fɔ dugukolo sɔgɔli ni kogo sɔgɔli , ka farikolo-ɲɛnajɛ fanga bonya ani nɛrɛmuguma teliya, min bɛnnen don farikoloɲɛnajɛla ŋanaw ka dege kɛrɛnkɛrɛnnenw ma.
Core Stability & Farikolo Kɔrɔsili Se
Core Resistance Kalan min bɛ kɛ:Lamaga i n’a fɔ fura bololanɛgɛw, Risi twists, ani kɛrɛfɛ bridge passes bɛ dɔ fara farikolo tangacogo degun kan farikolo kolotugudaw kan girinya tali fɛ, ka cɛsirilan, kɔnɔbara ani kɔkolo kolo sabatili barika bonya, ani ka jɔcogo ɲɛ.
Balance & Coordination Kalan min bɛ kɛ:Lamaga-lamagaliw i n’a fɔ sen kelen-fura boloci/minɛ ani jɔli jiginni sɔgɔli, o bɛ farikolo balansi mara ani ka bolo taabolo kɔlɔsi, ka farikoloɲɛnajɛw ni farikolo ka jɛɲɔgɔnya sabati.
Rehabilitation Kalan & Fanga basigilen daminɛni
Dɔgɔya-Kɔnɔnafiliw labɛnni:Furabolo nɔgɔlen minnu girinya bɛ se ka kunbɛn ani u kɛcogo nɔgɔlen, olu bɛ se ka kɛ ka farikolo labɛncogo dege kolotugudaw joginni walima farikolojidɛsɛ kɔfɛ, o bɛ dɛmɛ ka farikolo fanga ni kolotugudaw lamagacogo segin.
Daminɛbaga-Teriya:Kisɛya jiginni nafamaw ni lamaga gɛlɛya min bɛ se ka ladilan, o b’a to daminɛbagaw bɛ se ka fanga girinya sɔrɔcogo jɔnjɔnw dege ni fili/minɛ ni wuli nɔgɔmanw ye, ka u yɛrɛ tanga joginw ma minnu bɛ sɔrɔ lamagacogo jugu fɛ.
Dusukun ni ninakili baara yiriwali
Ladamuni ka kɛɲɛ ni -Intensity Intervals ye:Fura bololanɛgɛ dege bɛ se ka don HIIT cogoyaw la, dusukun tantanni caya teliya la fanga fangama kɛli fɛ. 20 miniti degeliw bɛ bɛn kalori hakɛ dunni ma miniti 40 boli la, o bɛ tulumafɛnw dɔgɔyali dɛmɛ.
Muɲuli Sɛnɛ: Furakɛcogo bololanɛgɛ kalanni sabatili bɛ farikolo muɲuli ni dusukun ni ninakili muɲuli fila bɛɛ de wajibiya; kalan kuntaalajan-kalan bɛ se ka farikoloɲɛnajɛ bɛɛ lajɛlen maracogo ɲɛ kosɛbɛ.
Jagokɛyɔrɔw:
Minɛn jɔnjɔnw fanga yɔrɔw la, baarakɛyɔrɔw la, ani mɔgɔ yɛrɛ degeyɔrɔw la, minnu bɛnnen don kulu ka kalanw ma, mɔgɔ kelen-kan{1}}kelen yɛrɛ degeliw kama, ani yɛrɛmahɔrɔnya kalansow.
Labɛnni yɔrɔw:
Rehabilitation tool koloma farikoloɲɛnajɛ furakɛli ni opereli kɔfɛ kɛnɛyali, o bɛ kɛ ka farikolo fanga ni kolotugudaw baara ɲɛ dɔɔni dɔɔni.
Baarakɛlaw ka kalan:
Degeli minɛn kɛrɛnkɛrɛnnenw farikoloɲɛnajɛ ekipuw ye , minnu ɲɛsinnen bɛ binkanni fanga ma, jɛkafɔ, ani farikoloɲɛnajɛ kɛcogo yiriwali.
So kɔnɔ Fitness:
Bonya bɛrɛbɛrɛ, mago tɛ yɔrɔ gɛlɛnw na, min bɛnnen don yɔrɔ fitininw-yɔrɔ fanga degeliw ma ani farikoloɲɛnajɛ yiriwali ma; bɛ kɛ "minɛn wɛrɛ ye min bɛ baara kɛ ni baarakɛminɛn caman ye" so kɔnɔ farikoloɲɛnajɛ kama.
Nafa jɔnjɔnw
1. Baarakɛcogo caman-: Minɛn kelen bɛ kalan mago caman dafa
vs. Dumbbells : Dumbbells bɛ sinsin farikolo degeliw kan minnu bɛ u dan na, ka sɔrɔ furakɛli bololanɛgɛw bɛ se ka degeliw sɔrɔ yɔrɔ caman na (fanga faralen ɲɔgɔn kan, kolo sabatili, fanga min bɛ bɔn), o bɛ sira di "farikolo dege porogaramu dafalen-" ma ni minɛn kelen ye.
vs. Kogo bolow: Kogo bolow bɛ u jigi da kogo seginni kan, k’a sɔrɔ furakɛli bolow tɛ minɛn dɛmɛnanw wajibiya, o bɛ degeliw kɛcogo caman di minnu bɛ se ka wuli ka bɔ u nɔ na. Furakɛcogo gɛlɛnw fana bɛ fanga dege fanga di kosɛbɛ ka tɛmɛ kogo bololanɛgɛw kan.
2. Balan Lakanali & Ladamuni
Fura bololanɛgɛ nɔgɔlenw : A kɛcogo nɔgɔlen don, farati tɛ a la ka joginni kɛ, a bɛnnen don jamanadenw ma minnu bɛ se ka u yɛrɛ labɛn, minnu bɛ daminɛ, ani mɔgɔkɔrɔbaw.
Fura gɛlɛnw bololanɛgɛw: Hali ni u ka gɛlɛn, u girinya tilatilali cogo kelen na, o bɛ a to girinya cɛmancɛ sabatilen ka sabati fanga kɛtuma na. Ni an y’a suma ni barbells (centre de gravité concentré) ye, u bɛ dɔ bɔ kolotugudaw sɔgɔli la ni 50% ni kɔ ye, o bɛ farikoloɲɛnajɛ jogin faratiw dɔgɔya.
Kisɛ hakɛ caman : Kisɛ hakɛ caman bɛ bɔ kilo 0,45 na ka se kilo 13,6 ma, a bɛ ladamu baarakɛlaw ma minnu si tɛ kelen ye, u si hakɛ ani u ka degeliw hakɛ tɛ kelen ye ni diɲɛ bɛɛ ta ye min tɛ kelen ye.
3. Portability & Durability min ka bon kosɛbɛ
A bonya ka dɔgɔn: A cɛmancɛ ye santimɛtɛrɛ 18-30 dɔrɔn ye, a marali ni a ta ka nɔgɔn, a tɛ yɔrɔ caman wajibiya so farikoloɲɛnajɛ kama ani a bɛ se ka ta nɔgɔya la kɛnɛma degeliw kama.
Kuntaalajan-Muɲuli: Fura gɛlɛnw bololanɛgɛw bɛ baara kɛ ni lastikuw ye minnu bɛ se ka sɛgɛn-, ni u baara waati ye san 5{3}}8 ye ni u kɛra cogo la min bɛ kɛ cogo la; furakɛli bololanɛgɛ nɔgɔlenw bɛ kɛ ni fɛn fila ye, ka kari ni fɛnw bɔli bali, ni u ladonni musaka ka dɔgɔ.
4. Musaka nafama-Nafa sɔrɔli
Sɔngɔ hakɛ : Mɔdeli gansanw musaka ye RMB 50-200 ye, modɛli profesɛriw bɛ RMB 200-500, o ka dɔgɔ kosɛbɛ ka tɛmɛ fanga minɛnbaw kan, minnu bɛnnen don farikoloɲɛnajɛ sanni caman ma ani so baarakɛlaw ka fɛnw dunni ma.
Nafa min bɛ kɛ ka fɛnw falen : A bɛ se ka dumbbells, kettlebells ani rehabilitation minɛnw baara dɔw bila u nɔ na, ka "minɛn kelen sɔrɔ min bɛ kɛ baara caman na" ani ka farikoloɲɛnajɛ minɛnw sanni musakaw dɔgɔya.
Fɛnw Lakanali:Aw bɛ fɛnw bila jɔyɔrɔ fɔlɔ la minnu tɛ baga ye, ni sigida seereyaw bɛ u la walasa ka aw yɛrɛ tanga kasaw ni fɛn juguw ma.
Kisɛya tiɲɛni:Kisɛya fili A ka dɔgɔn walima a bɛ bɛn ±5% ma walasa ka degeliw doni tiɲɛni sabati.
A bɛ mɛn sen na:Aw bɛ jiginɛ kunbɛncogo kɔrɔbɔ furabulu gɛlɛnw na ani ka sɔgɔli gɛlɛya sɛgɛsɛgɛ furabolo nɔgɔlenw na.
Scenario Adaptation (Sɛbɛnni kɛcogo):Aw bɛ girinya dɔgɔmannin-jiracogo nɔgɔlenw sugandi walasa ka kɛnɛyako/daminɛbagaw ta, ani girinya cɛmancɛ-ka se{2}}gɛlɛyaba misali gɛlɛnw (10-30 lbs) fanga/boli fanga degeliw kama.
Feerekɛyɔrɔ kolomaw ka ɲɛsin jamana kɔkan jago bɔli ma
Seereyaw minnu bɛ sariya labatoli la:Aw ye fɛnw jira minnu bɛ sigida lakana ani lakana seereyaw (misali la, EU CE, US ASTM) walasa ka Erɔpu, Ameriki, Azi Saheli-Kɔrɔnfɛla ani sugu wɛrɛw ka fɛnw dondonni sariyaw labato.
Customization Services: Dɛmɛ don girinya, kulɛri ani logo ladamuni na walasa ka farikoloɲɛnajɛ taamasiyɛn magow ni sanni caman kɛli wajibiyalenw dafa.
Scenario-Sɛbɛnni min sinsinnen bɛ jago kan:Aw bɛ sinsin fɛnw kan minnu bɛ se ka ladilan suguw la minnu tɛ kelen ye (misali la, baarakɛlaw ka kalan Erɔpu/Amerika, so farikoloɲɛnajɛw Azi saheli-kɔrɔn fɛ, jagokɛlaw ka farikoloɲɛnajɛyɔrɔw Moyen-Orient).
Musow ka musaka-Nafa min bɛ sɔrɔ : Sinuwaw ka fɛnw dilancogo cakɛda ka fɛn dilannenw sɔngɔ ka dɔgɔ 30%-50% ka tɛmɛ Erɔpu/Amerika sigida fɛnw kan, u bɛ sannifeere caman dɔgɔya, minnu bɛnnen don jamana kɔkan jago B2B komandiw ma.
Anw minnu ye fura bololabaarakɛlaw ni feerekɛlaw ŋanaw dɔ ye Sinuwa jamana na, an bɛ jira ni fɛn ɲumanw ye ani sɔngɔ min bɛ se ka ɲɔgɔn sɔrɔ. Aw ka aw hakili sigi ka fura bololanɛgɛ sɔngɔ gɛlɛn san ka feere yan an ka izini na. Aw ye anw sɔrɔ walasa ka baara kɛ min bɛ kɛ ka kɛɲɛ ni aw yɛrɛ sago ye.