Ihlisa kancane ibhola
Imisipha-stabilizers namahlombe asebenza. Beka iziphambili zakho ku-fitball, qinisekisa ukuthi ziphakathi kwebhola, izandla zivalelwe ekukhiyeni, izigqoko - ngokuqinile ngaphansi kwamahlombe. Hamba emuva, umzimba udonsela emgqeni. Ukugcina umzimba nemilenze kusekhona, ngesibalo sesihlanu, kancane kancane uqale ukugoqa ibhola phambili. Bese uvula ibhola kancane, uphonsa izimbongolo zakhe esiswini. Yenza okuphindwe kabili kuya kwezingu-10.
Ukuhamba kuhamba
Ukusebenza kwe-muscle-stabilizers. Yamukela isikhundla se-strap. Phakamisa inyawo lakho lokunene bese ubeka isikhumba sakho phakathi kwe-fitball. Lungisa umshini, cosha umzimba. Bendza umlenze wesokunxele bese uyibamba ngesisindo, i-shin iyafana nephansi. Hambisa idolo lesobunxele ngakwesokudla, ngaphansi komzimba, bese ngakwesokunxele. Phinda uphinde. Yenza izikhathi ezingu-5-10, bese ushintsha umlenze wakho ukuqedela indlela. Ama-shoulder and stabilizers asebenza. Beka izibopho zakho enkabeni ye-fitball, faka izandla esandleni sokukhiya, isinyathelo emuva. Ukugcina umhlane wakho nemilenze ngomugqa owodwa oqondile, gcwalisa ibhola emuva nangaphezulu. Bese ugoqa ibhola diagonally kwesokunxele-phansi, bese kwesokudla-up. Yenza ukunyakaza okungu-5. Gcwalisa lo msebenzi ngokusebenzisa imiqulu esheshayo engu-5 ukusuka kwesokudla kuya kwesobunxele eceleni komugqa oqondile ohlotshaniswa nesiqu.
Ukuphikisana ne-fitball endaweni yokuhlala
Ukusebenza kwe-muscle-stabilizers. Hlala ebhentshini, izinyawo ze-shoulder-width ngaphandle. Thatha i-fitball ngezandla zombili bese uyibamba phambi kwakho. Gwema kusukela kolunye uhlangothi, kanti ingxenye engezansi ye-trunk iyama. Yenza ukuphindaphinda kuka-10-15 kuzo zombili izinkomba. Imisipha-stabilizers nokusebenza kwezingalo. Thatha indawo yebha yecala ngokugcizelela ezinyaweni nasesandleni sangakwesokudla, igoli - ngokuqinile ngaphansi kwehlombe. Ngesandla sakho sobunxele, bamba isibambo se-exertube, isundu sisho phansi. Ukugcina umzimba emgqeni owodwa kusuka enhlokweni kuya kwesithende, qinisa isandla sokunxele ngakwesokunxele. Bamba isandla endaweni yokuqala ye-moat, bese ushintsha uhlangothi. Beka izandla zakho phakathi kwezingubo zangasese, thatha isikhundla sokunyakaza, izinyawo ndawonye, ugcizelele ezinzwaneni. Kancipha kancane kancane esifubeni sakho. Ngokushesha cindezela, bese uphakamisa umlenze owodwa bese uyuphonta emadolweni. Buyela esimweni sokuqala bese wenza okufanayo ngomlenze owodwa. Yenza okuphindaphindiwe okungu-10.
Ukuphikisana ne-medallion
Izisindiswa-izivivinya, imisipha yezingalo kanye nebhande lehlombe lisebenza. Hlala ebhentshini noma esihlalweni esiphansi, imilenze - ebubanzi bamahlombe. Thatha i-medallion ngezandla zombili bese uyibamba phambi kwakho ezingeni lesifuba, izimbambo zigobile futhi zihlukana kancane. Shayela ibhola, uhlanganise imisipha ye-pectoral kanye nemisipha yezandla. Yenza i-twist okusheshayo nebhola ukusuka kolunye uhlangothi, qinisekisa ukuthi ingxenye engezansi ye-trunk ihlala imile. Yenza okuphindaphindiwe kuka-10-15 kuzo zombili izinkomba.
Amanga Namaqiniso Ngokuqeqesha Amandla
- Akufanele ngizikhumbule ngokweqeqesha kakhulu.
Ochwepheshe bezobuchwepheshe bakhuluma ngenzuzo enkulu yokuqeqeshwa okufishane, kodwa okuqinile (uma uhlanganyela ngokuqinile emasekhondini angu-30-60, bese uhlela ukuphefumula okuncane). Ukuqeqeshwa okunjalo kungenziwa kunoma yiluphi uhlobo lwe-cardio.
- Ngine-metabolism encane, ukuqeqeshwa kwesisindo ngeke kungisize ngilahlekelwe isisindo.
I-metabolism iyancipha kakhulu ngobudala ngenxa yezinguquko ze-hormonal. Kodwa ukuqeqesha isisindo kuzosisiza ekulahlekeleni isisindo futhi ugcine. Kubalulekile ukwenza okungenani izikhathi ezingu-2-3 ngesonto, ukushintsha njalo umthwalo.
- Ngivame ukulimala, ngakho angikwazi ukwenza izivivinyo zamandla.
Uphutha. Uma uhlala ulele, kuphakama amathuba okulimala noma ukweluleka ekuzikhandleni okuncane okungokwenyama. Ukuzivocavoca kwamandla okuhambisana nokuzivocavoca okulula kuzosiza ukugwema lokhu. Hlala ngezibopho ezingenabhantshi (ukuzivocavoca kuqala phansi), udlulisele isisindo esifundeni sokunene, izandla phambi kwakho, izintende zibhekene. Khamba phambili ukusuka esikhwameni, ngenkathi udonsa umlenze oqonde ngakwesobunxele, bese ukhahlela unyawo lwesokunxele ohlangothini. Yenza okuphindaphinda kuka-5-10, shintsha uhlangothi.