Umbala omuhle, oqhakazile njalo, ophakamisa isimo senqola enkulu yerabha, ebizwa ngokuthi i-fitball, izosiza ezinsukwini ezimbalwa ukufeza ukuvumelana nokulahlekelwa amakhilogremu amaningi.
Uvelaphi?
I-Fitball yadalwa yi-physiotherapist yaseSwitzerland uSusan Kleinfogelbach. Ukuze kucaciswe kahle, udokotela uye waqala ukwakha iziguli ezinezifo zomgogodla. Kodwa ngenkathi isikhathi siqhubeka, i-Ithifol yaqala izimpande hhayi kuma-physiocabinethi namahholo okuqeqesha okwelashwa, kodwa futhi yaqala ukuvela kaningi ezindaweni zokudlala kanye namaqembu empilo.
Izinzuzo ze-fitball
Lowo obona leli ibhola elikhulu ibhola okokuqala, ngiyaqiniseka ukuthi lokhu akuyona injabulo yezingane. Futhi kubonakala ukuthi ukulahlekelwa isisindo, ukuqeqesha umzimba nayo akutholakali. Kodwa lokhu kuyindlela ekhohlisayo.
Ukuhlukile kwebhola lokuzivocavoca ukuthi imisebenzi enayo nayo ithonywe kahle, ngenxa yomsindo wayo nombala ogqamile, napsihiku womuntu. Futhi i-fitball isondeza kahle umgogodla, imisipha yamaqembu ahlukene. Futhi okubaluleke kakhulu, amakilasi naye ahlinzeka ukuqeqeshwa kwe-cardio. Futhi lokhu, njengoba kutholakala ngokwesayensi, kuyindlela ephumelela kakhulu yokuzivocavoca kokulahlekelwa isisindo nokuqeqeshwa okujulile kwemisipha yomzimba.
Amakilasi anebhola lokuzivocavoca esikhungweni sezemidlalo noma ekhaya uzonikeza:
- ukuhleleka okuhle
- ukuguquguquka komgogodla
- enhle isisu esiswini
- ukwanda kwemetabolism
- ukulahlekelwa kwesisindo esithembekile.
Yimuphi ibhola okufanele ukhethe?
Ukuze ujoyine ibhola uletha isithombe sakho umphumela omuhle, funda ukuthi ungayikhetha kanjani kahle imingcele yomzimba wakho.
Ungathenga i-fitball emnyangweni wezimpahla zezemidlalo, kanye nasemasitolo e-intanethi. Lapho bethengiswa bafika behlanganiswe, ngakho-ke kudingeka uhlole ubukhulu bebhola, okuboniswa emaphaketheni ngayinye.
Masinyane unqume ukuthi uzokwazi yini ukuhlanganyela ngokugcwele endlini yakho ngebhola elinamandla. Unayo indawo yokuyigcina? Uma ubukhulu bemvume yakho yokuhlala, zizwe ukhululekile ukuqala ukuthenga i-fitbola yokuziqeqesha ekhaya.
Uma ungabaza ukuthi indawo yokuhlala izongena simulator enjalo-ntathu - bese uhlehlisa ukuthenga futhi uvakashele iklabhu yokuzivocavoca, lapho ungathatha khona ibhola esilinganisweni sakho futhi usebenze nawe njengoba ufuna. Khumbula ukuthi udinga ukwenza ibhola okungenani kathathu ngesonto, ukuze imiphumela ibonakale.
Uma ukhetha ibhola elilungele ukuvotela, hlala kulo. Beka izinyawo zakho phambi kwakho. Amadolo akho akufanele abheke phezulu noma aqhubeke. Kufanele abe ngaphansi kwezinga le-tataz yakho. Le ibhola ilungele wena ngobukhulu.
Ake sibuyele ekuthengeni i-fitball. Isayithi ingaba phakathi kuka-20-30 cu, hhayi ngaphezulu. Uma kunokwenzeka, buka iphakethe ngebhola lokuzivocavoca elilandelayo ngenkathi ukulikhetha esitolo. Ibhola le-Rubber kumele libe namandla, hhayi elincane. Akufanele anuke kabi futhi angathandeki.
Manje hlolisisa ubukhulu bhola. Kuwo wonke ama-fitballs ububanzi bebhola buboniswa. Ngaphezu kwalokhu usayizi, ibhola alikhuthazwa emoyeni, ukuze ugweme ukuphuka kwalo. Ngokunyuka kwe-150-152buy fitbol ngobubanzi buka-45 cm. Uma ukuphakama kwakho kungaphezulu kuka-152 cm kuya ku-164 cm, udinga ibhola elingama-55. Futhi ngokukhula ngaphezu kwe-164-165 cm kuzodinga insika kuze kube ngu-75 cm ububanzi.
Ukudla ngesikhathi sokuzivocavoca nge-fitball
Njengoba sekushiwo ngenhla, uma uzokhipha amakilasi ne-fitball kuya ku-3-4 izikhathi ngesonto, uzofinyelela ezinyangeni ezingu-2-3 zokulahlekelwa kwesisindo esibalulekile. Kuze kufike ku-10-15 kg kungalahleka ngokubambisana nezinhlamvu ezinemibala. Kodwa-ke, imiphumela enjalo iyoba nzima ukuyifinyelela, futhi ngemva kokuba kunzima kakhulu ukulondoloza isisindo esisha, uma ungahambisani nesondlo sokudla.
Kulesi simo, akunjalo okunye okufanele ukudla okunempilo ukudla okunempilo ukudla okunempilo.
Lokhu kudla kubalwa kokuqukethwe kwekhalori yansuku zonke kukho konke ukudla okwenziwe okungenani ku-1800 kcal. Ukuze udle, noma ngabe umatasa kakhulu, udinga ukuhlukanisa - izikhathi eziningana ngosuku. Cishe wonke amahora noma amahora amabili ezinxenyeni ezincane.
Ukudla kufanele kube khona kumikhiqizo yamaprotheni kuqala. Kuze kube sekudleni ezine ngosuku kukhona amaprotheni, abakhi bamaseli aphilayo omzimba. Leli nani lamaprotheni kufanele lidliwe, uma nje uzimisele ngokuhlanganyela ne-fitball. Ama-protein ahlanganisa inyama yenkukhu, inyama yenkomo, kanye nenhlanzi, i-cottage shizi, amaqanda abamhlophe, i-tofu cheese, i-kefir noma i-yogurt.
Izindawo ezintathu zokudla ngosuku kufanele zisekelwe ku-fiber yokudla. Kubhekisela emifino nezithelo ezintsha. Ungasebenzisa noma yiziphi izinhlobo zale mikhiqizo, ngaphandle kwamazambane othosiwe. Izithelo zenza ama-dessert ngaphandle kokushukela, ukusika imifino kusuka emifino, izondla ngemifino nejusi. Amazambane, uma uyayithanda ngempela, lungela ukudla kokudla kuphela esikhumbeni, ungabhaka noma upheke. Amabhanana avunyelwe, kodwa angaphezu kweyodwa ezinsukwini ezingu-2-3.
Izingxenye ezimbili emenyu yemidlalo yansuku zonke yi-carbohydrate eyinkimbinkimbi. Isinkwa, isinkwa sonke sikakolweni, iphalishi emanzini futhi ngaphandle kwezithasiselo ngendlela yebhotela noma ushukela.
Futhi ingxenye eyodwa yemikhiqizo inikezwa ngamafutha emifino ewusizo. Lena amafutha yemifino, amantongomane, imbewu. Kodwa hhayi okungaphezu kuka-30 amagremu alawo noma amanye okudla okunamafutha ngosuku.
Ngesikhathi sokudla okunempilo, kubalulekile ukuphuza okungenani amalitha amabili amanzi ngosuku. Ungathembela itiye elihlaza, itiye le-herbal, i-ginger, umhluzi we rose rose.
Ukuzivocavoca nge-fitball yokulahlekelwa isisindo
Okokugcina, sifike ekugcineni. Luhlobo luni lokuzivocavoca nge-fitball elifaka isandla kumafutha ashisa emangqamuzaneni nokulahlekelwa kwesisindo esimisiwe? Thatha lezi zikhali ezilula ezilandelayo.
- Ukuzivocavoca 1. Ukufudumala imisipha ekuqaleni komsebenzi, thatha i-fitball ezandleni zakho, udonse ibhola endleleni yakho. Yithinte kuwe futhi uyixoshe kude nomzimba futhi.
- Ukuzivocavoca 2. "Thatha ukuhamba" esiswini, phambi kwamathanga, esifubeni ibhola. Gcina ngesikhathi esifanayo ukuze kube lula kwezinyawo noma izandla, ume phansi.
- Ukuzivocavoca 3. Manje "hamba" emuva kwakho phezu kwe-fitball. Faka konke izingxenye ezingenhla nezingezansi ngemuva, kuze kube sekugcineni.
- Ukuzivocavoca 4. Gcina izandla zakho phansi. Beka izinyawo zakho ebhola. Vuka, ngangokunokwenzeka, izinkinobho phezulu bese uzinciphisa phansi.
- Ukuzivocavoca 5. Isimo esifanayo, kuphela manje cindezela izandla zakho phansi. Imilenze isala ukulala phansi.
- Ukuzivocavoca 6. Ubheke ibhola. Ncika kuye ngezandla zakho. Cindezela kusuka ezingekho izikhali. Zama ukwenza lokhu nge-trunk eqondile nemilenze.
- Ukuzivocavoca 7. Amanga ngemuva. Thatha ibhola ngezinyawo zakho, cindezela ngokuqinile. Khumula imilenze yakho ngezinyawo zakho nge-plaster. Zama ukuthinta esifubeni ngesifuba sakho njalo uma uyidonsa.
- Ukuzivocavoca 8. Hlalani nisemuva. Gcoba phezulu kwebhola ngezinyawo zakho. Ukuphakamisa izintambo, gcwalisa imilenze nebhola phakathi kwabo phezulu, bese ubahlisela futhi. Ungayikhululi ibhola lokugqoka.
- Ukuzivocavoca 9. Ukufaka ibhola emkhatsini wemilenze eqondile neyodwa, zama ukuyifaka ezinhlangothini, kuqala ngo-30 degrees ngakwesokudla, bese ngakwesobunxele. Bese ukwandisa i-slope amplitude.
- Ukuzivocavoca 10. Hlala ebhola. Ngezandla zakho ungene kuwo. Slip emagumbini phansi phansi phansi ibhola. Manje, futhi uncike ezandleni zakho, hlala phansi futhi ebhola.
Ekuqaleni, ukuzivocavoca ngalunye, gcwalisa imizuzu emithathu, bese kuthi emva kwemizuzu emihlanu. Emva kokwandisa isikhathi sokuzivocavoca okulandelayo kumaminithi ayishumi. Uma lezi zivivinyo zizobonakala kuwe ngesikhathi esifushane, kunenkinga encane, yengeze isakhiwo esiyinkimbinkimbi nabanye ukuthi umfundisi wezempilo uzokutusa kuwe.