Esikhathini sethu, i-fitball ikhona ngempela ezibhedlela zokubeletha zamazwe aseMelika naseNtshonalanga Yurophu, kanye nasemakhaya amaningi okubeletha eRussia nase-Ukraine.
Kungani udinga i-fitball ekubelethweni kokubeletha
Ibhola elikhulu lokuzivocavoca lisiza inkambo yenqubo yokuzalwa, ikuvumela ukuba unciphise ukungezwani kwemisipha yomgogodla. Ukugubha ibhola kukuvumela ukuba uqale ukuphefumula okufanelekile, futhi futhi ungabonakali ebuhlungu. Ikakhulukazi Kunconywa ukuba usebenzise engxenyeni yokuqala yomsebenzi ukusiza ukuvulwa komlomo wesibeletho.
Khetha ibhola
Ngisho noma ikamelo lokuzalwa lihlomele i-fitball, ngincoma ukuthenga ngokwakho. Okokuqala, uzoqinisekiswa ngebhola ekubelethweni, okwesibili, kuzokuhambisana nawe ngobukhulu, futhi, okwesithathu, kuyoba nokuhlanzeka okungcono. Kunconywa ukuthatha indoda ekubelethweni, khona-ke kuyoba khona umuntu ozophambanisa ibhola.
Lapho ukhetha ibhola, okokuqala, unake ubukhulu. Uma ubude (ngaphezu kwe-170 cm), khona-ke udinga ukuthenga ibhola 75-80 cm ububanzi, ngokwanda kwe-160-170 cm - 65 cm, kanye namammiesmane amancane, amabhola 55-60 cm afanelekile. Ukukhulula ibhola kwandisa umthwalo emajoyini, okuyinto engathandeki kakhulu ngesikhathi sokukhulelwa nokubeletha. Umgudu wokuba usayizi okhethiwe kahle webhola ibhekene nesikhundla lapho uhlezi ebhola izinkalo zakho zifana nendawo.
Umbala webhola ubuye ubaluleke kakhulu. Lalela izifiso zakho, ngoba ekubelekeni, umuzwa wangaphakathi wenduduzo kubalulekile.
I-Fitball kufanele ibe namandla ngokwanele futhi imelane nomthwalo okungenani u-150-200 kg.
Izinhlinzeko zokulungiswa kokubeletha
Amaphuzu ayisisekelo okuqala ku-fitball ekubelethweni kokubeletha yizikhundla ezihlezi ebhola, zimi kuzo zonke ezine futhi zilele ebholeni.
Ukuzivocavoca uhlezi ebhodini ukuqeqesha imisipha yomgogodla. Ukuzivocavoca ukuma kuzo zonke ezine kuthuthukisa ukujikeleza kwegazi kwe-uteroplacental, ukunciphisa umthwalo emgodleni, ngakho-ke, kungenye yezindlela zokwenza i-anesthesia ekubelethweni. Ngokufanayo, ukuzivocavoca ebhodini kusiza ekunciphiseni ubuhlungu ngemuva bese uphumule.
Ukuze usebenzise i-fitball ekubelethweni, ikakhulukazi esikhathini sokuqala, kunconywa ukuba "wenze abangane" nebhola ngisho nangesikhathi sokukhulelwa, ujwayele futhi uzame zonke izikhundla ezisetshenziselwa ukulwa. Kodwa into esemqoka akukona ukuthi i-overdo it! Isibonelo, lezo zivivinyo ezisetshenziselwa ukubeletha azikwazi ukuvunyelwa ngaso sonke isikhathi ngesikhathi sokukhulelwa, ikakhulukazi ngezifo ezithile zokukhulelwa, ingozi engenzeka. Ukuze wenze lokhu, kunezifundo ezikhethekile zokulungiselela abesifazane abahamba phambili, lapho basebenzisa khona i-fitball ngenkuthalo.
Yini okufanele uyenze ebhola
Okokuqala, owesifazane obeletha intuitively ukhetha izikhundla ekubelethweni. Kusukela ekuqaleni kokulwa ku-fitbole kungcono ukuhlala, ukugxuma, ukuguqula emuva naphambili, "udwebe" ayisishiyagalombili. On ibhola kulula ukulawula ukuphefumula okujulile ukuphefumula, futhi ukusikhipha esiswini, sacrum kanye okhalweni.
Ukusetshenziswa okuhle kakhulu kuthola i-fitball ekuzalweni kokubambisana, uma isesimweni "simile kuwo wonke ama-four" umyeni uqhuba massage kumkakhe.
Isikhundla sokuqala sokuthi "uhlezi ebhola", okokuqala, sikhuthaza umsebenzi wabazali, futhi "ukuma kuzo zonke izindawo ezine," ngokuphambene, kukuvumela ukuba uphumule futhi uphumule.
I-illusion noma umsizi wangempela
Thatha nawe ekuzaleni "ibhola eliyisimangaliso" noma cha - kungcono kuwe! Ngizosho into eyodwa, ezweni lanamuhla kunezindlela eziningi zokusiza inqubo yokuzalwa. Kunezindlela eziphephile, kunemiphumela emibi. Ukusiza ekubelethweni kwafika i-fitball njengendlela yokulungisa ngaphandle kokuphikisana nemiphumela emibi. Ukusebenza kwalo akufani nakwabesifazane abahlukene. Akayena oyingxenye eyinhloko ekubelethweni, kodwa umsizi wakho wonke, ithuluzi elisiza ukuphumula, ukusungula ukuphefumula, ukugqugquzela inqubo yokuzalwa kanye nokwehlisa izinhlungu ngokubeletha.