Pompa izintambo nge-fitball

I-Fitball ibhola laseSwitzerland elinamakhulu amakhulu, ngamanye amazwi, izixhobo zokuqeqeshwa zanamuhla ezilula futhi ezimnandi ukusebenzisa ekhaya. Ukusebenza kwalo kuye kwafakazelwa abaningi, ngakho-ke singasho ngokuphepha ukuthi ukusetshenziswa kwayo kunomphumela omuhle. Ibhola eliyisimangaliso liyakwazi: ukuthuthukisa imisipha yangasemuva nesigqoko, ngaleyo ndlela kuthuthukise kakhulu ukuma kwakho, futhi ikuvumela ukuthi uphumelele kakhulu futhi ngempumelelo noma yiliphi iqembu le-muscle. Kulokhu, sizoba nesithakazelo ekuphambeni imisipha yamadokodo ekhaya usebenzisa le nto yokuzivocavoca. Ngakho-ke, isihloko sethu namuhla: "Indlela yokupompa izintambo ngosizo lwe-fitball." Funda, funda futhi uzame, futhi umphumela ngeke nakanjani ukwenze ulinde.

Inzuzo enkulu yokuqeqesha nge-fitball ingabizwa ngokuthi ngokuthenga ibhola lokuzivocavoca kunoma yiziphi izitolo ezisezindaweni "zezimpahla zezemidlalo", ngeke uthola kunzima ukuqala ukuzivocavoca ekhaya. Ngaphandle kweluleko kukhona umfundisi. Ngaphezu kwalokho, ibhola lethu liyinkimbinkimbi kakhulu kwifomu ehlanjululwe futhi, ngenxa yalokhu, ungakwazi njalo ukuhamba nawe eholidini. Njengoba sibhekane nokuhlanganiswa kanye nezinzuzo ze-air simulator yethu, ake siye ngqo esigabeni esibaluleke kunazo zonke futhi sicabangele isethi yokuzivocavoca ukuze sibonakale sincane futhi siqiniswe ngokugxilisa izintambo nge-fitball.

Ngaphambi kokuqala uchungechunge lwezivivinyo zezintambo, kufanelekile ukukhumbula ukuqeqeshwa okulula nokungajwayelekile kwimeko evamile yemisipha yonke. Namuhla sizocabangela ukufudumala kwethu ngendlela "yokufudumala ngosizo lwe-fitball." Hlala ku-fitball bese wenza izinombolo eziningana ngezindlela ezihlukene, ngenkathi ugcina izandla zakho okhalweni. Hlala phansi ibhola uphinde ulale kuwo imizuzu engu-15 - lokhu kuzokusiza ukukhulula ukucindezeleka emgodini. Khona-ke i-pozhongliruet ibhola inflatable ngezinyawo zakho izikhathi ezingu-20-25 futhi, mayelana nenani elifanayo lezikhathi, gxumela kuso. Lokhu okufudumalayo ngeke kukhulise nje ithoni yemisipha yakho, kodwa futhi kukusize uthole ukuhleleka okulungile, ukuvuselela ukucindezeleka kwegazi futhi usebenze inhliziyo.

Ngakho-ke, ukufudumala sekuphelile, manje sizoqhubeka nokuzivocavoca ngokwabo, okuzosiza ukupompa izintambo. Zonke lezi zivivinyo kufanele zenziwe ngosizo lwe-fitball.

Thatha ama-dumbbells akhethekile anesisindo esingu-2 kilogram bese uphakamisa ngqo, imilenze kufanele ibe ngobubanzi bamahlombe akho. Kuleli qophelo kuyadingeka ukuthi ucindezele i-fitball ngokubuyela emuva odongeni. Bese uthatha izinyathelo ezimbalwa phambili bese uqala ukugoqa. Lokhu kufanele kwenziwe kuze kube yilapho amathanga akho efana nephansi. Uma nje lokhu kwenzeka, sebenzisa imisipha yamadokodo ukubuyela esimweni sokuqala. Ngalesi sivivinyo, ungakhohlwa ukuthi ungagcizelela kanjani ibhola lokuzivocavoca ngempindeni yakho njengoba udinga ngangokunokwenzeka. Lo msebenzi kufanele wenziwe ngezigaba ezingu-1-2 zezikhathi ezingu-20 ngalunye. Ngokuhamba kwesikhathi, lapho imisipha ikhula, ungandisa umthwalo emazingeni amathathu. Ngendlela, ungakhohlwa ukuvumela imisipha iphefumule phakathi kwezinyathelo, okwanele ukuphumula kwamaminithi angu-1.

Ukuzivocavoca kwesibili kwezinsolo ngosizo lwe-fitball yukuthi udinga ukubuyela emuva ngezingalo ezithunyelwe phambi kwakho ukuya ku-fitball, ugcine ikhanda liqonde ngqo futhi liqonde, phawula unyawo lomlenze ongakwesokudla ekuphakameni kwama-20-30 cm. Bese uguqa kancane emlenzeni wakho wesobunxele, qalisa ukwenza ama-squats uze uthinte izinkinobho zebhola. Bese ushintshe umlenze wakho. Lo msebenzi kufanele wenziwe ngezigaba ezimbili zezikhathi ezingu-15-20 ngasinye. Khumbula ukuthi ukwenza umsebenti onomlenze oguquguqukayo kubhekwa njengendlela eyodwa. Ngokwenza njalo lo msebenzi, wena, ngokuhamba kwesikhathi, kufanele ufunde ukukwenza ngaphandle kosizo lwalunye ibhola lokusekela kanye ne-gymnastic.

Ukuzivocavoca okulandelayo nge-fitball, okuzobandakanya imisipha yezinqulu, emuva nangeminyango. Beka ibhola ngokusekela odongeni bese uhlala kuso, uncike ezintendeni phansi. Emuva nasematheni ngesikhathi esifanayo kufanele kuxhomeke ku-fitball. Khona-ke, ekunciphiseni imisipha yesisu, siqala ukuphakamisa izinkalo, lapha into esemqoka ukuthi umzimba wakho uthathe isikhundla esiqondile. Iphakanyisiwe, ibalwa kuya kwezintathu, iyancipha futhi iphindwe iphindwe ibe kathathu, iphindwe. Lokhu kuvivinya ngokomzimba nge-fitball kufanele kuqale ngezigaba ezingu-1-2 zezikhathi ezingu-15 ngayinye. Kubalulekile lapha ukuthi ugcizelele imisipha yamagundane kanye nesisu, khumbula, umzimba wakho kufanele ugobe kuphela ezinhlangothini ze-hip, ngakho imilenze kufanele ihlale iqondile.

Ukuzivocavoca okulandelayo ukuze uphume kahle izintambo kuyoba umsebenzi olele phansi usebenzisa i-fitball efanayo. Beka phansi, uqondise imilenze yakho bese uwabeka ebhola, bese uhlupha imisipha yomzimba. Phakamisa izintambo zakho ngokusemandleni akho, khumbula ukuthi umzimba wakho kufanele uzuze ifomu elilodwa eliqondile (umugqa). Bese kancane kancane uphakamise umlenze owodwa uphansi, njengoba nje ngomlenze wesibili. Kuhlangene, lokhu kuzobalwa njengokuphindaphindiwe okufanayo. Bese wehlisa izintambo zakho phansi. Ukuqala lo msebenzi esikoleni sokuqala kunezinhlelo ezingu-1-2 zokuphindaphindiwe ezingu-7-10 ngalunye. Ngokuhamba kwesikhathi, ungaya kumaqoqo angu-3 izikhathi ezingu-15-20 ngasinye.

Ukuzivocavoca okuqakathekileko ngeke kuqiniseke kuphela amaviki akho, kodwa futhi kusize ukuvikela ama-hamstrings. Bhonzisa umlenze wakho wokunene ukuze uhambe kahle, bese ubeka inyawo ebhokisini lokudlala ukuze i-shin yakho ihambisane nephansi. Bese ugoqa umlenze wesobunxele uphinde uguqe ngakwesokudla. Beka umlenze wakho emthangeni, kubalulekile ukuthi i-shin yakho yesobunxele idlule phansi. Hamba unyawo lwakho ebhola, ubambe wena kanye nesilinganiso sakho ngezandla zakho. Bese uphakamisa isikhumba sakho nengxenye ephakathi kwempuphu yakho. Bamba imizuzwana engu-3 bese wehla. Bese ushintshe isikhundla semilenze bese uphinda isenzo. Kulo msebenzi, izindlela ezingu-2 zanele izikhathi ezingu-10.

Okokugcina, ukuzivocavoca kokugcina ukupompa izintambo zakho nge-fitball, ukuthola ukuqina kwezintambo zakho. Udinga ukuhlala phansi bese uncike emuva ngezandla zakho. Ngemuva kwalokho, lungisa imilenze yakho bese uwabeka ebhola. Bese usebenzisa imisipha yamadokodo kanye nosizo lwabo, qinisa isiqu, phakamisa isikhumba. Bamba kule ndawo imizuzwana engu-3 futhi kancane kancane, bese uphinda futhi. Khumbula, umzimba wakho kufanele uqonde. Lo msebenzi uyenziwa ngezigaba ezimbili zokuphindaphinda izikhathi ezingu-10.

Ngakho sichaza izivivinyo eziyisisekelo nge-fitball ukuze uphakamise izintambo zakho, ubenze zibeke kahle futhi zihle. Futhi ekugcineni, khumbula ukuthi ukuqala isisindo sokuzivocavoca kuncane futhi ukwandisa umthwalo njengoba imisipha ijwayele, ezokwenza ngcono umphumela olindelekile. Inhlanhla.