Fitness Wall Ball ye
Fɛnɲɛnɛma kogo bololanɛgɛ ye bololanɛgɛ ye min girinya ka nɔgɔn, min dabɔra kɛrɛnkɛrɛnnenya la baarakɛcogo degeliw kama. Ni "wall rebound" ye a ka degeliw hakilina jɔnjɔn ye, a bɛ doni girinyalenw ni degeliw nafamafɛnw fara ɲɔgɔn kan, k'a kɛ minɛn ye min bɛ kɛ taamasiyɛn ye CrossFit, HIIT, ani Functional Fitness kɔnɔ.
Ka danfara min bɛ kalan hakɛw la, o fa:
Ka dancɛ tigɛ laadala fangaminɛnw ni yeelenminɛnw cɛ , a bɛ degecogo dagalen-lupulu dɔ jɔ "fanga bɔli - fanga bɔnbɔn tali - farikolo jɛɲɔgɔnya - dusukun ni ninakili ɲɛtaa" cogo kɛrɛnkɛrɛnnen fɛ "girinya-taama + fanga seginni O ye minɛn kelen ye min bɛ baarakɛ-kalan-sɛnɛ na min bɛ Se ka nin yɔrɔ naani ninnu Dabɔ waati kelen na.
Standard Configuration Symbol in baarakɛlaw ka ɲɛjiraliw kɔnɔ:
Ko jɔnjɔnw na i n’a fɔ CrossFit kɛsu, farikoloɲɛnajɛ kalanso minnu bɛ kɛ baarakɛlaw fɛ, ani mɔgɔ yɛrɛ degeyɔrɔw, kogo bololanɛgɛw bɛ jate squat racks ni kettlebells kɛrɛfɛ i n’a fɔ « baarakɛminɛn nafama saba sanfɛtaw ». Ni a bɛ ni kogo bololanɛgɛw ye minnu bɛ sariya kɔnɔ ani degelikɛnɛw kɛrɛnkɛrɛnnenw, o kɛra taamasiyɛn jɔnjɔn ye min bɛ « farikoloɲɛnajɛyɔrɔ gansanw » ni « degelikɛnɛ baarakɛyɔrɔw» danfara bɔ, wa a jɔyɔrɔ min bɛ baarakɛlaw ka baarakɛyɔrɔw la, o bɛ bɛn banbali-minɛnw ma fanga yɔrɔw la.
Scenario Hub de Logique de Formation: Bamako, Mali.
A sinsinnen bɛ "kogo seginni" kan, a bɛ fanga waleyali cogoyaw ladege farikoloɲɛnajɛ lakikaw la i n'a fɔ filili, gosili, ani minɛni, o bɛ kɛ jɛɲɔgɔnya jɔnjɔn ye min bɛ "jim degeliw" ni "spor kɛcogo waleyali" cɛsiri. Ni an y’a suma ni degeliw ye minnu bɛ kɛ yɔrɔ kelen na ni minɛn jɔlenw ye, kogo bolow ka degecogo hakilina bɛ surunya hadamadenw ka lamaga-lamagali hakilinaw la, o b’a kɛ fɛnba ye min bɛ se ka kɛ sababu ye ka « farikoloɲɛnajɛ kɛcogo ɲuman » ɲɛ.
Fɛnw ɲɛfɔli
Basic Structure & Kɔrɔlenw ka ɲɛfɔliw
1. Fɛnɲɛnɛma & Dilancogo
Kɛnɛma Layidu:A dilannen don ni nilon fini ye min tɛ sɛgɛn-a walima PVC fɛn min tɛ{1}}slip a sanfɛla la; mara dɔw bɛ ji tɛ don u la walasa ka sumaya ko nɔgɔya.
Kɔnɔna Layɛrɛ:A falen don ni lastikuw walima poliyesitɛri fiyɛri ye min ka bon kosɛbɛ, a bɛ kɛ ni fɛn nɔgɔlen ye ani a bɛ segin ka sabati walasa a kana kogow walima farikolo tiɲɛ a gosi waati.
Kɛcogo:A bɛ ni fɛn fila-layer stitching reinforcement ye walasa ka kari ni fɛnw bɔli bali; modɛli dɔw bɛ ni bololanɛgɛw ye minnu tɛ-slip walima minnu bɛ kɛ ni fɛnw ye minnu bɛ sɔgɔsɔgɔ - walasa ka minɛ sabatili sabati.
2. Core Specification Paramètres (daɲɛw ɲɛfɔcogo kolomaw).
Girinya:A ka ca a la 4-20 lbs ; 4-6 lbs bɛnnen don daminɛbagaw/musow ma, 12-20 lbs bɛ bɛn baarakɛlaw ka degelikɛnɛw ma.
Kundama:A cɛmancɛ bɛ Taa santimɛtɛrɛ 25-30 ɲɔgɔn na; marka dɔw bɛ hakɛw di minnu bɛ kɛ ka kɛɲɛ ni mɔgɔw sago ye.
Ɲɛ:A fanba ye kulɛriw ye minnu ka bon-saturasiyɔn na walasa ka farikoloɲɛnajɛ yɔrɔ ɲɛnabɔli nɔgɔya ani ka ɲɛnayeli dɔn.
Kalan nafa jɔnjɔn
Fanga & Fanga min bɛ bɔn ka caya
Farikoloɲɛnajɛ min bɛ kɛ ni ɲɔgɔn ye:Lamaga-lamagaliw fɛ i n’a fɔ kogo bolociw ni sɔgɔsɔgɔninjɛ filili/minɛ, a bɛ farikolo duguma, a kɔnɔna, a kamankun, kɔ, ani bolokɔni fasaw baara waati kelen na walasa ka "farikolo dafalen-fanga sɔrɔli kɛ ɲɔgɔn fɛ", ni degeliw nafa ka bon kosɛbɛ ka tɛmɛ minɛnw ta kan minnu bɛ u dan na.
Fanga min bɛ bɔnɔgɔla ka ɲɛtaa kɛ:Lamaga-lamagali fangamaw i n’a fɔ fili/minɛ teliya ani kogo sɔgɔli bɛ farikolo-ɲɛnajɛ fanga bonya kosɛbɛ ani farikolo-ɲɛnajɛ teliya, kɛrɛnkɛrɛnnenya la min bɛnnen don ka farikoloɲɛnajɛw kɛcogo ɲɛ.
Fitness & Dusukun ni ninakili baara yiriwali
Ladamuni ka kɛɲɛ ni -Intensity Intervals ye:Kogo bololanɛgɛ dege bɛ se ka don nɔgɔya la HIIT, Tabata ani cogo wɛrɛw la, ka dusukun tantanni caya teliya la waati kunkurunnin kɔnɔ; Miniti 15 degeliw bɛ bɛn kalori hakɛ ma min bɛ kɛ miniti 30 boli la.
Muɲuli sɛnɛcogo:Filili/minɛ lamagacogo basigilenw bɛ farikolo muɲuli ni dusukun ni ninakili muɲuli fila bɛɛ de wajibiya; kalan kuntaalajan-kalan bɛ se ka farikoloɲɛnajɛ bɛɛ lajɛlen maracogo ɲɛ kosɛbɛ.
Core Stability & Coordination Kalan
Kɔrɔsili Kɔrɔlen:Farikolo balansi sabatili filili/minɛ waati, o bɛ a ɲini ka farikolo kolotugudaw sɔgɔsɔgɔ ka taa a fɛ walasa ka girinya wulibaliya kɛlɛ, o bɛ cɛmancɛ ni kɔnɔbara basigilen sabatili sabati kosɛbɛ.
Bolo-Ɲɛw ka ɲɔgɔndɛmɛ:Kogow ka segin-ka-bɔnyew ka fɔbaliya bɛ bolo{0}}ɲɛw ka ɲɔgɔndɛmɛ ni farikolo ka wale kɛcogo ɲɛ, ka farikoloɲɛnajɛw jɛ-ka-baara sabati.
Aplikasi Scénarios & Typique Kalan Mouvements
Baarakɛcogo jɔnjɔnw (Core Application Scenarios).
Gyms professionnels: Bamako, Mali:Minɛn jɔnjɔnw bɛ CrossFit kɛsu kɔnɔ, baarakɛyɔrɔw bɛɛ lajɛlen minnu bɛ baara kɛ, ani mɔgɔ yɛrɛ ka kalansow.
Jagokɛlaw ka Fitness:Kalankɛminɛn jɔnjɔn minnu bɛ kɛ kulu ka farikoloɲɛnajɛ kalanw na, HIIT kalansow, ani baarakɛcogo kalanw.
So kɔnɔ Fitness:A bɛ se ka kɛ yɔrɔ fitininw na k’a sɔrɔ a sigili ka gɛlɛn, a bɛ kogo fla dɔrɔn de wajibiya.
Baarakɛlaw ka kalan: Farikoloɲɛnajɛ baarakɛminɛn kɛrɛnkɛrɛnnen min bɛ kɛ farikoloɲɛnajɛlamɔgɔw, sɔrɔdasi/polisiw ani kɛlɛcɛw ye.
Mouvements de Formation Classique (Klasik Kalansenw) Mouvements
Lamaga-lamagali jɔnjɔnw:Kogo bolo sɔgɔli, squat kogo boloci/minɛ, lunge fili/minɛ.
Lamaga-lamagali minnu bɛ taa ɲɛ:Push-ka se kogo bolo fili/minɛ, Risi twist + kogo bolo tɛmɛ, kɛsu pan + kogo bolo faralen ɲɔgɔn kan.
Jɛkuluw ka Lamaga-lamagaliw:Mɔgɔ fila-kogo bolo tɛmɛni, mɔgɔ caman-mɔgɔ caman ka sɛrɛkili fili/minɛ, ka degeliw ka jɛɲɔgɔnya ni ɲɛnajɛ yiriwa.
"Bridge-Type Equipment" baarakɛcogo kalanni siratigɛ la
Fanga ni farikoloɲɛnajɛ jɛɲɔgɔnya:Ka danfara min bɛ laadala girinman minɛnw ni minɛn nɔgɔmanw cɛ, o fa, a bɛ ni fanga-so jɔcogo ye girinman degeliw la ani farikoloɲɛnajɛ fanga bonya nafa fila bɛɛ la.
A tɛ se ka bila a nɔ na:Kogo seginni degecogo kɛrɛnkɛrɛnnen bɛ se ka fanga kɛcogo misaliw ladege farikoloɲɛnajɛ lakikaw la, o ye nafa jɔnjɔn ye min minɛn jɔlenw tɛ se ka ladege, o b’a kɛ «minɛn taamasiyɛnta» ye baarakɛlaw ka baarakɛcogo kalanni na.
"Universel Equipment" min bɛ se ka ladamu baarakɛlaw kulu bɛɛ la
Ultra-Dɔgɔtɔrɔso:Kisɛya sugandili yɔrɔ caman ani fɛn nɔgɔlenw bɛ dɔ bɔ farikoloɲɛnajɛ joginw farati la; daminɛbagaw bɛ se ka daminɛ ni girinya dɔgɔmanw ye, ka sɔrɔ degelikɛnɛ ŋanaw bɛ se ka dɔ fara fanga kan girinya caman fɛ + frequency caman fɛ.
Sɛnɛfɛnw minnu bɛ se ka wuli ka bɔ u nɔ na:Jigi tɛ yɔrɔ jɔlenw na, kogo dɔrɔn de bɛ wajibiya degeliw kama; min bɛ se ka ladamu farikoloɲɛnajɛyɔrɔw la, sow kɔnɔ, kɛnɛmakow la, ani ko wɛrɛw la, o ye "fitness convenient" cogoya jiralan ye min bɛ kɛ cogoya la.
Nafa jɔnjɔnw
Lakanali ka bon & Ladamuni barikama
Fɛn nɔgɔlen: Tiɲɛni tɛ farikolo, kogow walima duguma da a gosili waati; ni i y’a suma ni fura gɛlɛnw bololanɛgɛw, barajuru, ani minɛn wɛrɛw ye, farikoloɲɛnajɛ joginw farati bɛ dɔgɔya ka tɛmɛ 70% kan.
Kisɛ min bɛ se ka kɔlɔsi : Kisɛ hakɛ minnu bɛ bɔ kilogaramu 1,8 na ka se kilogaramu 9,1 ma, olu bɛ bɛn cɛya ni musoya, u si hakɛ ani u ka degeliw hakɛ tɛ kelen ye, ni diɲɛ bɛɛ ta ye, o ka ca ni girinya kelen-minɛnw ta ye kosɛbɛ.
Balancing Kalan kɛcogo ɲuman & ɲɛnajɛ
Degeli kɛcogo jɛlen : Lamaga kelen bɛ se ka farikolo fasaw 80% ni kɔ baara, ni degeliw kɛcogo ɲuman ye siɲɛ 2-3 ye ka tɛmɛ minɛnw kan minnu bɛ u dan na.
Jɛɲɔgɔnya barikama: A bɛ mɔgɔ kelen-mɔgɔ, mɔgɔ fila-, ani kulu ka kalan dɛmɛ; ni i y’a suma ni minɛn jɔlenw kalanni ye min bɛ mɔgɔ sɛgɛn, o bɛ baarakɛlaw ka kalan diyabɔcogo ɲɛ kosɛbɛ, wa a bɛ dɔ bɔ kalan bilali hakɛ la.
Musow ka musakaw-Nafa & Muɲuli
Musow ka musaka dɔgɔman: A bɛnnen don farikoloɲɛnajɛyɔrɔw ka sanni caman ma ani so baarakɛlaw ka fɛnw dunni na.
A bɛ mɛn: A bɛ se ka kɛ fɛn fila-layer stitching + wear-resistant outer layer design bɛ a to a ka baara kɛ san 3-5 la baarakɛcogo la, ni ladonni musakaw ka dɔgɔ, wa a mago tɛ fɛn wɛrɛw cili la tuma bɛɛ.
Anw minnu ye racquetball fura dilannikɛlaw ni a feerela 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 racquetball fura 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.