11 Nga Mahi Hei Mahi Ka taea e Koe me te Poi Bosu

Toka Te Manawa

• 1. Mau-waewae takitahi
• Aronga
• 2. Kuri manu
• Aronga
• 3. Piriti
• Aronga
• 4. Kaikiki Maunga
• Aronga
• 5. Burpee
• Aronga
• 6. Lunge
• Aronga
• 7. V kopikopiko
• Aronga
• 8. Te kokiri taha-ki-taha
• Aronga
• 9. Pushup
• Aronga
• 10. Taumai triceps
• Aronga
• 11. Noho miro koretake
• Aronga
• Te tangohanga

Ka whakauruhia e maatau nga hua e kiia ana e maatau he pai mo nga kaipanui. Mena ka hoko koe i nga hononga o tenei whaarangi, ka whiwhi pea maatau he Komihana iti. Anei ta maatau mahi.

Kei te maarama koe me pehea te whakamahi i tetahi poi Bosu i roto i o whakangungu? Kei a matou koe!

Mena kaore ano koe kia kite i tetahi poi Bosu i mua atu, kaua e awangawanga - kua eke ano matou ki a koe.

He poi Bosu - he peera penei i te haurua - ka pupuhi i tetahi taha, he papa papatahi tetahi. Ka kitea e koe i te nuinga o nga whare hakinakina, toa toa hakinakina me te ipurangi.

He kaiwhakangungu toenga, e whakawhiwhia ana ki te kaiwhakamahi he papanga taikaha hei mahi i nga mahi e hono ana i nga momo uaua. Ma te whakamahi i te poi Bosu ka uaua ake to whakangungu, a he taputapu pai ki te whakaranu i nga mea.

Ko tetahi atu painga o te poi o Bosu he matatau. Kei raro ake nei, kua whakahiatohia e 11 nga mahi ka taea e koe i runga i te poi Bosu hei mahi i to tinana katoa. Hopukia tetahi ka tiimata.

1. Mau-waewae takitahi

mā Gfycat

Ko te taurite i te taurite te mea nui ki te mahi i te wa e tiimata ana te whakamahi i te poi Bosu. Ko enei-waewae kotahi te mea e kaha ana ki a koe ki te rapu me te pupuri i to pokapū o te taumaha i runga i te papa papaku.

Aronga

1. A tuu i te taha papatahi o Bosu ki raro.
2. Whakanohia tetahi waewae ki waenganui o te Bosu ka piki ake ki runga, pauna to waewae.
3. Kia mau ki to toenga mo te 30 hēkona, me te ngana kia kaua e tuku tetahi atu o o waewae ki te pa ki Bosu, ki te whenua ranei.
4. A tapiti ano i tera taha.

2. Kuri manu

mā Gfycat

Ko te mahi kuri manu i runga i te poi Bosu he taapiri noa ake te wero.

Aronga

1. A tuu i te taha papatahi o Bosu ki raro.
2. Haere i runga i te tokowha i runga i te Bosu. Ko nga turi kei raro noa iho o te waenganui, me anga o ringaringa ki runga. Ka okioki o maihao ki te whenua.
3. Hikina to ringa matau me to waewae maui mai i te poi o Bosu i te wa kotahi kia rite ki te whenua. Kia mau ki to huu tapawha ki te poi me to kaki kia noho tuakore.
4. Tukuna to ringa me to waewae ki raro ki te puoro ka ara ake i to ringa me to waewae.

3. Piriti

mā Gfycat

Me arotahi ki to mekameka o muri me te piriti o Bosu.

Aronga

1. A tuu i te taha papatahi o Bosu ki raro.
2. Takoto ki to tua, ka piko nga turi, ka turituri o waewae ki runga i te poi o Bosu.
3. Ma te pupuri i to matua ka pana ki o waewae, ka hiki i to raro mai i te whenua kia roa rawa atu to huha, ka kotia o glute ki runga.
4. Takahia kia heke iho to hope ki raro ki te whenua.

4. Kaikiki Maunga

mā Gfycat

Whakauru atu ki te horopeta cardio me tenei mahi, ka whaaia ano to kaupapa.

Aronga

1. Tukuna te taha poi o Bosu ki raro.
2. Whakaarohia he waahi papa teitei, tuu o ringaringa ki tetahi taha o te taha papatahi o te Bosu.
3. Ma te pupuri i to matua, tiimata ki te peke i ou turi i ia wa ki to pouaka, kia mau tonu te tuara. Haere tere kia taea e koe te pupuri i te pepa tika.

5. Burpee

mā Gfycat

Koinei te mahinga e pai ana koe ki te kino, engari ko nga burpees he pono te whakapau kaha. Taapirihia he poi Bosu ki te ranunga mo tetahi wero taapiri.

Aronga

1. Tukuna te taha poi o Bosu ki raro.
2. Whakaarohia he waahi papa teitei, ka tuu o ringaringa ki tetahi taha o te Bosu.
3. Peke o waewae ki runga ki te poi ana ka eke ana ki uta, hiki ake te poi o Bosu ki runga.
4. Ka toro ana o ringaringa, whakahekehia te Bosu ki raro ki te whenua ka peke ano o waewae ki te turanga o te papa teitei.

6. Lunge

mā Gfycat

Ko te whakahaere i tetahi riu whakamua ki runga i te papanga kore penei i te poi o Bosu, me pumau ake te noho me te toenga. Me haere ata ki te whakarite kia pai to ahua.

Aronga

1. A tuu i te taha papatahi o Bosu ki raro.
2. Tu atu i te rua putu i muri o te Bosu, i te tawhiti pai ranei ka neke whakamua koe ki waenga o te poi.
3. Ma te pupuri o to uma, ka anga whakamua ki te Bosu, ka tau atu to waewae ki waenga, ki roto i te riu, ka whakapau kaha ki te pupuri i to toenga.
4. Tu ake, whakatikahia to waewae ki te tiimata, me taarua me tetahi atu o nga waewae.

7. V kopikopiko

mā Gfycat

Ko te rereketanga o te squat, ma tenei nekehanga e aro nui ai o waa. Kia tupato i a koe e eke ana i te poi o Bosu - he uaua pea!

Aronga

1. A tuu i te taha papatahi o Bosu ki raro.
2. Whakanohia te poi o Bosu, tu ana me o rekereke i waenganui ka tohu o maihao.
3. Kopikopiko iho ka toro atu o ringa ki mua i a koe.
4. Tu ake ka hoki ki te tiimata.

8. Te kokiri taha-ki-taha

mā Gfycat

Ma te piki haere ki runga ake i te poi o Bosu, ka whai kaha koe me te cardio i te nekehanga kotahi.

Aronga

1. A tuu i te taha papatahi o Bosu ki raro.
2. Me tiimata ki te taha matau ki te anga atu ki te poi o Bosu. Hikina to waewae matau ki runga ki te waenganui o te poi, kia mau ki to ahunga.
3. Kopikopiko iho, ana ki te pikitanga, ka peke i to waewae maui ki runga i te poi me to waewae matau ki tera taha o te poi, ka pupuhi ano ki raro.
4. Whakatika, peke atu ano ra.

9. Pushup

mā Gfycat

Ko te taapiri i te Bosu ka kaha ake te pehanga, na kaua e wehi ki te heke ki o turi ki te whakaoti i nga huinga.

Aronga

1. Tukuna te taha poi o Bosu ki raro.
2. Whakaarohia he waahi papa teitei, ka tuu o ringaringa ki tetahi taha o te Bosu.
3. Whakamahia te peehi, kia mohio kei te tihi o te tuara i te 45-nekehanga, a ko to tua ka totika puta noa i te nekehanga.

10. Taumai triceps

mā Gfycat

Ko te Triceps he uaua iti ake ka kore e warewarehia i roto i o mahi whakangungu. Whakauruhia te Bosu dips, ka whai i te tua o o ringa. Ko te tawhiti atu o o waewae mai i te poi, ka uaua ake tenei mahi.

Aronga

1. A tuu i te taha papatahi o Bosu ki raro.
2. Noho i mua o te poi, ka tuu o ringaringa ki runga-whanui te pokohiwi. Me anga atu o maihao ki raro. Piko o turi ka pupuri i to raro ki raro ake i te whenua.
3. Kia mau ki o kokonga, kuhuna o ringa, ka tuku i to tinana ki te whenua.
4. Ka pa ana to raro ki te whenua, ka peke ki o ringaringa ki te hoki ki te tiimata, me te mohio kua uru o wero.

11. Noho miro koretake

mā Gfycat

He wero tenei nekehanga, no reira kia tupato nga tiimata. Kia mahara ki te mahi o to kaupapa matua - whakaahuahia o uaua ki te takai piri ki mua o to tinana - kia pai ai to ahua.

Aronga

1. A tuu i te taha papatahi o Bosu ki raro.
2. Noho i runga i te Bosu ka whakaarohia he turanga V me o waewae ka hiki, ka toro atu nga ringa ki mua i a koe.
3. Whakataurite i a koe ano, tiimata ki te neke i o ringaringa mai i tetahi taha ki tetahi taha, hurihuri i to kaupapa i a koe e haere ana. Mena he uaua rawa tenei, whakatakahia tetahi waewae i a koe e hurihuri ana.

Te tangohanga

Whakaranuhia kia taurite kia rima o enei mahinga mo te whakangungu poihe a Bosu e tino raru ana koe. Whakahauhia kia 3 nga huinga 12 mo ia whakangungu, me te whakaoti i te mahinga kotahi i ia wiki ki te taapiri i nga momo momo mahi kaha.

Ko Nicole Davis he kaituhi mai i Boston, he kaiwhakangungu Tiwhikete ACE, he tangata hihiko hauora e mahi ana hei awhina i nga waahine kia kaha ake, kia ora, kia koa te ao. Ko tana whakaaro mohio ko te awhi i o kopikopiko ka hanga i to kiri pai - ahakoa he aha! I whakaatuhia ia i roto i te maheni a Oxygen "Future of Fitness" i te putanga o Pipiri 2016. Whaia ia i Instagram.