Abagijimi basheshe baqonda ukuthi kusiza ukuthuthukisa amandla, ukuguquguquka nokusebenzisana futhi kunezela izici zokuqeqesha emdlalweni - nabaqalayo kulula ukuzivumelanisa nokucindezeleka ngokomzimba, futhi abadlali abanolwazi abajabuli. Ukuzibandakanya ku-fitbole kukulethela inzuzo kanye nenjabulo kuphela, kubalulekile ukukhetha usayizi ofanele. Ubuningi bebhola lakho lungabalwa ngefomula: ukuphakama kususa u-100 cm. Futhi hlola ukufaneleka kokukhetha, uhlezi ku-fitball: imilenze ifakwe emadolweni, izinyawo phansi. Uma izinyathelo zakho zifana nendawo - awuphambani nobukhulu. Uma unqikaza, ukhetha phakathi kwebhola encane nekhudlwana, uqondiswe izinga lokuzivocavoca umzimba. Kungcono kakhulu kumama wezemidlalo ongenalwazi ukuqeqesha ebhola elikhulu.
Izivivinyo eziyinkimbinkimbi ku-fitbole ikuvumela ukuba usebenze wonke imisipha yomzimba, kufaka phakathi ukuqina kwemisipha ejulile, okuyinto evame ukuyisebenzisa.
Inzuzo enkulu ye-fitball yinkimbinkimbi yayo. Ngosizo lwawo ungenza izivivinyo eziningi ezahlukene ngesisindo somzimba wakho siqu, kanye namandla wendabuko anezimbongolo, i-barbell, i-absorber absorber. I-Fitball ingenye yegobolondo engcono kakhulu yokulinganisa nokuqeqeshwa, ukusebenzela imisipha yomshini wesisu ...
Izinkimbinkimbi ezinikezwa zona zizosiza ekusebenzeni izidumbu zomzimba wonke. Yenza njalo ngelinye ilanga kathathu ngesonto. Kuye ngezinga lakho lokuzivocavoca ngokomzimba, sebenzisa njalo izikhathi ezingu-12-20, 3-4 izinyathelo ngekhefu phakathi kwabo imizuzu engu-1-1.5. Ukwenza lula ukuqaliswa kwazo, ungasusa i-fitball kancane.
Hamba ku-fitball. Ukusebenza kwe-muscle-stabilizers.
Ukuzivocavoca for ibhalansi. Beka amadolo enyawo eliphakathi phakathi kwebhola, uncike ku-fitball ngezandla zakho, futhi, uhle phambili phambili, phakamisa phezulu ezingeni le-pelvis umlenze wesokunxele ohlangene. Bamba kule ndawo ngamasekhondi angu-5-20. Bese usula phansi unyawo olungakwesokunxele phansi, ume uphinde wenze umsebenti ngomunye umlenze. Ngokuba ukuhluka kokuzivocavoca kwi-ballball ibhola kune-nuance eyodwa ebalulekile - into esemqoka ukukhetha lelo bhola elivumelana ngqo nawe.
Ukuphikisana nebhola. Imisipha yomsebenzi wokunyathelisa.
Lala phansi ku-fitball, izinyawo phansi, ibhola elingaphansi kwesigqoko. Yelulela izingalo ngqo, uphakamise amahlombe kanye nenhloko. Gwema ngokuphelele umzimba futhi ngokushesha wenze ukuchotshoza, ukudweba esiswini bese ucindezela isikhumba ebhola. Bamba esigabeni sokugcina sekhondi elingu-1. Buyela esimweni sokuqala, phinda.
Ukuhlelwa kwe-absorber shock ehlezi ku-fitball. Imisipha yomsebenzi wangemuva.
Donsa umshini wokumangalisa ngokusekelwa okuzinzile. Thatha umkhawulo ezandleni zakho bese uhlala ku-fitball. Uma uncike phambili, thatha isikhundla esifanele. Qala ukunyakaza ngokuphakamisa umzimba, futhi njengoba uqondisa, engeza ukulandelana ngezandla zakho. Ekugcineni, susa i-scapula. Phinda.
Ukugoba umlenze ku-fitball. Imisipha engemuva kwethanga isebenza.
Themba ngemuva kwakho, faka imilenze yakho ku-fitball, izandla izandla zakho phansi - phansi. Phakamisa i-pelvis ukuze umzimba uhambe kusukela ekhanda kuya enzwaneni. Ujikezele ibhola kuwe, kancane kancane uguqe amadolo akho ngakwesokudla. Mane kancane ubuyele esimweni sokuqala, ngaphandle kokuguqa ngamadolo kuze kube sekupheleni. Phinda.
Ukubeka izandla zakho ezinhlangothini, ukuguqa ku-fitball. Imisipha-stabilizers kanye nemisipha ye-deltoid isebenza.
Thatha ama-dumbbells, ume phambi kwe-fitball (amadolo ebubanzi besikhumba) futhi ngobumnene "hamba" ebholeni. Faka ibhalansi bese uthatha isikhundla sokuqala: ingemuva iqondile, izingalo ziboshwe kancane emaceleni futhi zingathinti izinyathelo, izintende ziqondiswa emzimbeni. Ukugcina ukungezwani emisipha yemilenze kanye nomshini wokunyathelisa, thatha izandla zakho ezinhlangothini, ngaphandle kokuphakamisa izimbongolo ezingaphezu kwamahlombe. Buyela esimweni sokuqala bese uphinda. Uma uthola kunzima ukugcina ibhalansi, vula ibhola ngo-15-20%.
I-Dumbbell ilwa, ihlezi ku-fitbole. Imisipha yemisindvo ye-press and deltoid isebenza.
Kunezinhlobo eziningi zezindlela zokuzivocavoca kwi-ballball ye-ballball, kodwa kuyoba okulungile kakhulu ukukhetha ukuthi yikuphi okulungile kuwe. Hlala ebhola, thatha lesi siguqo ngakwesokunxele sakho bese usiletha ehlombe lakho, ubuso obheke phezulu kwesundu. Ngesandla sakho sokunene, cindezela ibhola bese uphakamisa ngomusa umlenze wakho wesobunxele. Ukulondoloza ukungezwani emisipha yomshini, phakamisa isandla sakho sesobunxele bese wenza umshini wokunyathelisa ibhentshi. Buyela esimweni sokuqala bese uphinda. Yenza umsebenzi ngenye indlela. Ngokuhamba kwesikhathi, zama ukukwenza ngaphandle kokugxila isandla sakho ebhola.
Thrust dumbbell ukugxila ngokugxila fitball. Imisipha-stabilizers ne-back muscle isebenza.
Thatha isigumbulu ngakwesokunene, ubeke amadolo afanele ebholeni, bese uguqula emuva i-projectile, uqondise umlenze. Umlenze wesobunxele uphonsa kancane emadolweni futhi uncike kuso ngesandla sakho sobunxele. Isandla sokunene siqondiswe, isundu sibhekiswe emzimbeni. Bend endaweni ephansi. Ukujikijela ingalo emgqeni, udonsa phezulu phezulu emzimbeni, ugxile ekugcineni ibhalansi yomzimba wonke. Buyela esimweni sokuqala bese uphinda. Yenza okunye indlela yokuqedela indlela.
Ukusuka ebhasini ngokuhambisana. Imisipha yomsebenzi wokunyathelisa.
Thatha isikhundla se-strap ku-fitball: ama-shanks ebhola, izintende ezise phansi phansi ngaphansi kwamahlombe. Bamba esiswini sakho bese ugoqa ibhola kuwe, uphakamise isikhumba. Kulesi simo, ukuvulela umzimba kancane eceleni, ukwehlisa isifuba ngakwesobunxele bese uwudonsa ehlombe lesokunxele. Bamba okwesibili, buyela esimweni sokuqala. Yenza umsebenzi ngenye indlela.
Gcina ibhalansi elise-fitball. Imisipha yemilenze, emuva kanye nomsebenzi wokucindezela.
Lala phansi ku-fitball ukuze amahlombe nengxenyeni yangemuva ibheke ibhola. Imilenze igobile ngakwesokudla emadolweni, izinyawo phansi. Phakamisa izingalo zakho eziqondile, bese ususa kancane kancane umlenze owodwa ohamba phambili kuya phansi. Bamba imizuzwana engu-5-3, unganciphisi isikhumba. Buyela esimweni sokuqala bese uphinda ngomunye umlenze.
Izikwele ezine-fitball ezibhekene nodonga. Imisipha yemilenze isebenza.
Hamba ngemuva kwakho odongeni bese uncike ku-fitball ukuze ube ngaphansi kwesinqe sakho, izandla zakho okhalweni lwakho, imilenze yakho iguqa kancane emadolweni. Hlala phansi, ugoqa ibhola uphinde udonsa ibhasi ngaphansi kwalo kuze kube seqophelweni lapho izintambo zizofana khona. Bheka phambili, gcina ukuhlukumeza emuva ephansi. Ukucindezela lo msebenzi, yenzeni ngenkathi umile ngomlenze owodwa.