Gliding: he aha ia, no ke aha ʻoe e pono ai + kahi hōʻuluʻulu o nā hana lele

ʻO ka gliding kahi ʻano kūikawā o ka hoʻomaʻamaʻa e pili ana i ke kumumanaʻo o ka paheʻe me nā pāhaʻa puni kūikawā. Inā makemake ʻoe e hoʻomaikaʻi i kou kino a kāpae i nā wahi pilikia me ka ʻole o ka hoʻowalewale monotonous, ka hoʻomaʻamaʻa gliding āu e makemake ai.

Ua hoʻolālā ʻia ka hoʻomaʻamaʻa gliding e ka mea hoʻomaʻamaʻa hoʻoikaika kino ʻAmelika manaʻo Milra, ka mea makemake e hana i kahi papahana kūpono me ka ʻole o ka lele a me nā ukana haʻalulu. Ua hoʻolaʻa ʻia ʻo Mindy ma mua o 5 mau makahiki i nā noiʻi ʻepekema i hōʻoia i ka maikaʻi kiʻekiʻe o kēia pono pono.

No laila, he aha ka gliding, he aha kona pōmaikaʻi a me kona pono, a he aha nā hana e hiki ai iā ʻoe ke hana me nā disc gliding?

NĀ Pono Pono: loiloi piha

He aha ka gliding?

Ma ke kumu o ke kumu o ka heʻe ʻana o ka paheʻe, i ʻae ʻia i mau manawa e hoʻomaikaʻi i ka pono o ka hana maʻamau. I ka hopena loaʻa iā ʻoe kahi hoʻomaʻamaʻa maʻalahi a kiʻekiʻe loa e kōkua iā ʻoe e kāpae i nā wahi pilikia ma nā wāwae, nā lima a me ka ʻōpū e hoʻomaikaʻi i ke ʻano i kahi manawa pōkole.

Hoʻohana ka gliding-training i kahi diski synthetic liʻiliʻi, kahi e hāʻawi ai i ka pae heʻe. Hoʻokomo ʻoe i nā pāpaʻi ma lalo o nā wāwae a i ʻole ka poho o kou lima a hana i ka neʻe ʻana i mua, i hope, i ka ʻaoʻao. I ka hoʻokahuli ʻana i nā pūʻali hakakā me ka ʻili o kou mau mākala e loaʻa i kahi ukana keu ma luna o ke ala neʻe holoʻokoʻa, no laila hoʻonui ka hopena o ka hoʻomaʻamaʻa i nā manawa he nui. Eia hou, pono ʻoe e hoʻohana i nā mākala e mālama i ke kaulike. ʻO ka manawa mua hiki iā ʻoe ke hoʻopili i kahi noho ke hana i nā hoʻoikaika kino.

Nā diski lele kuapo (ua patent ʻo mindy Milra i kāna hana) he anawaena o 22 knm a me ke kiʻekiʻe o 1 knm, Akā i kēia manawa ua hoʻokuʻu ʻia nā analogue he nui, no laila ʻaʻole pono e kūʻai i nā discs maoli ʻo Gliding, ke kumu kūʻai, ʻoi aku, kiʻekiʻe. Eia kekahi, ma kahi o ke kūʻai ʻana i nā papa inoa hou , hiki iā ʻoe ke hoʻohana i kekahi mea e paheʻe i ka papahele. ʻO kahi laʻana, nā pā pepa, nā ʻāpana o nā mea a lole paha, kāwele liʻiliʻi a me nā kākini maʻamau paha.

ʻO nā mea maikaʻi o ke kīkaha

  1. E kōkua nā pale lūlū iā ʻoe e hana ma nā wahi pilikia (ʻōpū, pūhaka, kua o nā lima, ʻūhā o waho a me loko, nā ʻūlū) me ka ʻole o nā lakohana kaumaha a nui.
  2. Ma muli o ke kūpaʻa hou ʻana me ka ʻili ke heʻe ʻoe i kahi kiʻekiʻe ma luna o nā mākala, ʻoiai ke hana i nā hana kuʻuna, a no laila e mālama pono i kahi kau aʻo.
  3. Nā hana hoʻoikaika kino me ka gliding imply ka hopena haʻahaʻa o ka hopena i palekana no ka ʻōnaehana musculoskeletal.
  4. ʻO nā diski kuʻi no kahi pono kuʻina e paʻa ʻole i kahi ākea i loko o ka lumi a maʻalahi e lawe pū no ka holo.
  5. Ke hana nei i nā hana e neʻe ana i nā mākala e hāʻawi ʻole i ka ukana hou aʻe ma nā mākala o ka ʻōpū a hoʻi i hope e hoʻomaikaʻi i ke kinona, akā kōkua pū kekahi e hoʻoikaika i ka iwi kuamoʻo a hoʻomaikaʻi i ke kūlana.
  6. Ma waho aʻe o ka hoʻoikaika ʻana i nā mākala, nā hana hoʻoheheʻe maikaʻi e hoʻomohala pono ʻana i nā hono i nā mokulele āpau e pale ai i nā maʻi hui pū.
  7. Mahalo i nā hana hoʻoheheʻe hiki iā ʻoe ke hoʻomaikaʻi i ka hoʻohui a me ke ʻano o ke kaulike.
  8. Kūpono ka hoʻomaʻamaʻa gliding no ka hana ʻana ma ka home, no ka mea ma kahi o nā disks e heʻe ai, hiki iā ʻoe ke hoʻohana i nā mea i hoʻomaikaʻi ʻia: kāwele a ʻāpana liʻiliʻi o ka lole.

Ma hea e kūʻai ai i nā hoʻokele i ka lele ʻana?

ʻO nā disk i hoʻopaʻa ʻia he lako pono paʻa pono, no laila maikaʻi ia no ka hoʻomaʻamaʻa hale ʻAʻole pono e kūʻai i nā lako waiwai nui e hoʻomaka ai e hoʻomaikaʻi i kou kino. ʻO nā huila no ka heʻe ʻana e lilo i koho koho maikaʻi loa e hana ma nā wahi pilikia mai ka ʻoluʻolu o ka home.

Nā huila no ka heʻe ʻana (kaheʻe disk) ʻaʻole hiki iā ʻoe ke loaʻa mau i nā hale kūʻai haʻuki maʻamau, ʻoi aku ka maʻalahi o ke kauoha ʻana iā lākou ma AliExpress. Hana ʻia nā pākaukau i kahi mea synthetic kūikawā e ʻae ai e heʻe maʻalahi i ka papahele. ʻOiai ʻaʻole ʻae ka ʻaoʻao ʻē aʻe i ka wāwae e paheʻe i luna o kona ʻili. No ka hoʻomaʻamaʻa hoʻomaʻamaʻa pono wale i hoʻokahi paʻa o ka pā hōkū. ʻO ke kumukūʻai o nā diside gliding, maʻamau 400-800 rubles i kēlā me kēia pālua.

1. ʻO nā diskā puni

2. ʻO nā diskā puni

3. He oval nā pā hōkū

4. ʻO nā diskā puni

Hoʻohālikelike i ka lele ʻana

Akā aia kekahi lele-hoʻoikaika a me nā contraindications. ʻOiai ka ukana o ka hopena haʻahaʻa, ʻaʻole kūpono ka hoʻokō ʻana i nā hana heʻe no nā mea āpau. Inā kānalua ʻoe ua hōʻike ʻia ʻoe i kēia mau hoʻomaʻamaʻa, nīnau aku i kāu kauka.

ʻAʻole koi ʻia ka gliding no nā poʻe me nā pilikia aʻe:

  • ʻO nā kuʻuna maʻamau
  • Nā pilikia me ka ʻōnaehana cardiovascular
  • Pākuʻi, osteoarthritis a me nā pilikia hui lōʻihi ʻē aʻe
  • ʻO kahi kaumaha nui
  • ʻOki kino hou
  • Ka nele loa o ka hoʻomaʻamaʻa kino

Nā hana 25 kiʻekiʻe loa me nā pā heʻe

Nā lula maʻamau o ka gliding-hoʻomaʻamaʻa:

  • Ma mua o ka hoʻomaʻamaʻa e hoʻomaʻamaʻa iā ʻoe iho i kahi wahi. ʻO ka nalo maʻamau i kahi square liʻiliʻi o 1.5 mau mika ka laulā a me ka lōʻihi.
  • ʻO ka manawa mua hiki iā ʻoe ke hoʻohana i kahi noho a i ʻole kākoʻo ʻē aʻe e mālama i ke kaulike.
  • Hoʻomaka mau i ka hoʻoikaika kino me ka hoʻomehana a hoʻopau me ka hohola ʻana o nā mākala āpau.
  • Hana i ka hoʻoikaika kino no ka manawa (30-40 kekona ma kēlā me kēia hoʻoikaika kino) a i ʻole ka helu o nā hana hou (10-15 i kēlā me kēia ʻaoʻao). E hana hou i ka hoʻoikaika kino i 2-3 set a i ʻole Robin puni.
  • Hele lele i 2-3 mau manawa i ka hebedoma no 30-45 mau minuke. Inā ʻoe e hana nei i nā papahana ʻē aʻe, hiki iā ʻoe ke hoʻohui i nā hana hoʻoheheʻe i ka hoʻomaʻamaʻa laulaha.
  • Hana i nā hana heʻa ma ka home, ʻoi aku ka maikaʻi i nā sneakers.

Nā kumu aʻo TOP 50 ma YouTube: kā mākou koho

ʻO nā paheʻe paheʻe no nā ʻūhā a me nā kī

1. Hoʻi hope

2. Lunge ʻaoʻao

3. Pākuʻi

4. ʻO nā lung diagonal

5. Ke kuʻi ʻana o nā wāwae

6. Hoʻouka

7. ʻO ka glp-burpee

8. ʻO Sprinter

9. Ke kūlou ʻana o nā wāwae e moe ana

10. ʻO ke alahaka

11. Ke hāpai nei i nā wāwae

ʻO nā gliding-hoʻoikaika kino no ka ʻōpū a me ke kua

1. ʻO nā kuli a hiki i ka umauma

2. Ke piʻi ʻana o nā kī But (Pic)

3. Piʻi piʻi

4. Keehi ʻaoʻao

5. Hoʻopā i ke kuli i kou kuʻe lima

6. Ke huki ʻana i nā kuli i ka ʻaoʻao

7. ʻO Jogging papamoe

8. Piʻi i ka wāwae hoʻokahi

9. Wili ʻaoʻao

10. ʻO ke kaha lele

11. Papa hoʻohuli

ʻO nā gliding-hoʻoikaika no nā lima a me nā poʻohiwi

1. Ke kani lele

2. Alakaʻi lima i mua

3. ʻO Pushups e hoʻohuli nei i nā lima

Mahalo no nā gif youtube kahawai: ʻO ke Kaikamahine Live Fit, ʻo Marsha Circuit Training, bekafit, SugarySixPack, Nicole Perry.

7 hoʻomaʻamaʻa wikiō ʻoi loa ma ke kumu o ka lele

Inā makemake ʻoe e hana i ka gliding ma nā hana wikiō i hoʻopau ʻia, hāʻawi mākou iā ʻoe 7 wikiō e hoʻohana ana i nā pāheʻe sliding. Hiki iā ʻoe ke hana i nā wikiō ʻokoʻa, hui pū i kekahi mau papahana a i ʻole e hoʻokō i nā hana i luna.

Nā kumu aʻo TOP 50 ma YouTube: kā mākou koho

1. Ke hoʻomaʻamaʻa gliding no nā wāwae (10 minuke)

ʻO nā hoʻoikaika wāwae wāwae maikaʻi ma ka home II Ke emi nei koʻu kaumaha me Ekaterina Kononova

2. ʻO ka gliding: hoʻomaʻamaʻa ma ka lole (20 mau minuke)

3. ʻO ka ʻōpū lele a me nā wāwae (20 minuke)

4. ʻO ka heʻe ʻana mai nā wahi pilikia (30 minuke)

5. ʻO ka heʻe ʻana mai nā wahi pilikia (10 minuke)

6. Ke kolo ʻana i ke kino (16 minuke)

7. ʻO ke kīkaha no nā hiʻupuʻu a me nā ʻūlū (5 mau minuke)

E hoʻopiʻi ka gliding i kēlā me kēia e ʻimi nei i kahi hana kūpono, ʻokoʻa a me ka hopena haʻahaʻa haʻahaʻa no ke kino holoʻokoʻa. ʻO nā hana neʻe i ka hana maʻamau e kōkua iā ʻoe e loaʻa i kahi kino toned a lahilahi i ka manawa pōkole me ka hoʻohana ʻole ʻia o nā lakohana paʻakikī a hiki ʻole paha.

E heluhelu pono i kā mākou ʻatikala kōkua ʻē aʻe:

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