I-Fitbol ineminyaka yamuva ibeka phezulu emaqoqweni ahlukahlukene okuvivinya umzimba. Okuthandwa kakhulu kwakuwukuzivocavoca kwabesifazane abakhulelwe ku-fitball. Inzuzo yayo ezintweni ezinwebekayo: i-pelvis kanye nomgogodla zihambelana ngenxa yokucwiliswa okungalingani kwe-tubercles ye-ischial ebhola. Ukuzivocavoca kunomphumela wokwelapha, okuhlinzekwa umthelela webhola emgodini, amalunga namathiski azungezile.
Phakathi nezinyanga ezintathu zokuqala zokukhulelwa, ukuqapha kufanele kusetshenziswe lapho kwenziwa izivivinyo. Lokhu kubalulekile ukukhumbula, ngoba abaningi bakholelwa ukuthi ngenkathi isikhathi sincane, ungakwazi ukugcina umthwalo wangaphambilini. Uma owesifazane engakahlanganyeli emidlalweni ngaphambi kokukhulelwa, ngasezinyangeni ezintathu zokuqala akufanele enze ukuvivinya umzimba, kodwa ushiye isikhathi sokuphepheka - isithathu sesibili. Ekuqaleni kwe-trimester yesithathu, umthwalo kufanele uhliswe kancane kancane, futhi ekupheleni kwesikhathi, futhi nhlobo, uzibophezele ekuzivocavoca nasekuhambeni. Ngesikhathi sokukhulelwa, ungakwazi kuphela ukubhekana nezinhlelo ezenzelwe abesifazane besifazane abakhulelwe. Uma kukhona ukukhetha phakathi kwezifundo zeqembu kanye nabantu ngabanye, kungcono ukhethe ukhetho lwesibili. Ukuzivocavoca okunjalo kuphephile, ngoba iqoqo lokuzivocavoca likhethiwe, kucatshangwa iminyaka nobude bokukhulelwa.
Noma yikuphi ukuzikhandla kufanele kuqale ngomshini wokufudumala wamaminithi angu-5. Kubalulekile ngoba umzimba udinga "ukuhileleka emsebenzini." Ukuze ugweme ukulayisha ngokweqile, udinga ukuqapha ukushayela. Ezinyangeni ezintathu zokuqala, ukushaywa kwegazi akufanele kube ngaphezu kuka-60% we-pulse lapho ukusetshenziswa okwenziwe khona oksijini okwenziwe khona, futhi ku-trimester yesibili neyesithathu leli phesenti lingu-65-70%. Bala inani lokusetshenziswa okuphezulu okungenziwa kalula ngefomula: kusuka ku-220 ukukhipha ubudala. Isibonelo, uma intombazane eneminyaka engu-25 ubudala, khona-ke kuvela 220-25 = 195.
Ukuzivocavoca kwezandla
Kudingekile ukuba uhlale ku-fitball, imilenze ngesikhathi esifanayo ihlukaniswe kakhulu, emuva kufanele kube okuqondile. Handla izandla ezansi phansi bese uzifakela ama-dumbbells anesisindo esingaphezu kwekhilogremu eyodwa. Uma ibhalansi ilukhuni kakhulu ukulondoloza, ibhola lingavunyelwa kancane. Okulandelayo, udinga ukugoba ngezandla zombili, bese ubahlisela phansi, ama-elbows avela esihlakalweni angeke aqedwe ngesikhathi esifanayo. Uma ufisa, ungaphetha ngezandla zakho ngokuhlukile. Ukuvivinya umzimba kuphindwe izikhathi ezingu-6-8.
Isikhundla sokuqala sifana nesinye esidlule, kodwa izandla ziphendulwa ngesandla somzimba, futhi izingxube ziboshwe kancane. Kumele uphakamise izingalo zakho ezinhlangothini kuze kube sezingeni lamahlombe, bese uzibeka phansi. Ukuzivocavoca futhi kuphinda izikhathi ezingaba ngu-7.
Kufanele uhlale ku-fitball, imilenze isakazeka kabanzi, kodwa manje umzimba kumele uphonseke kancane. I-elbow kwesandla esisodwa kufanele ihlale ehlathini, futhi ingalo yesibili ne-dumbbell kufanele ifakwe emagumbini angakwesokudla, ihlombe negoli kufanele libuyiselwe emuva. Kubalulekile ukuqondisa ingalo emhlangothini wesigqoko, bese ubuyela esimweni sayo sokuqala. Uma wenza uhlangothini lwehlombe, kufanele lususwe. Phinda izikhathi ezingu-6-8.
Ukuzivocavoca kwesifuba
Kudingekile ukuba uhlale eTurkey nasezingeni lesifuba ukugcina i-fitball, ama-elbow kufanele aguqulwe futhi aqondiswe ezinhlangothini - lokhu yisikhundla sokuqala. Izintende kufanele zicindezele ibhola phakathi nendawo. Ukuvivinya umzimba kuphindwe izikhathi ezingu-15.
Ukuhlala ku-fitbole kufanele uthathe ezandleni zezingqungquthela bese uzigoba phambi kwesifuba nge-engela ye-degrees angu-90 - lokhu kuzoba yindawo yokuqala. Kubalulekile ukuxosha izingalo, ngaphandle kokuguqa emaceleni, bese ubuyela esimweni sokuqala. Iphindwe izikhathi ezingaba ngu-10-15.
Ukuzivocavoca kwamazinyo nemilenze
Udinga ukulala emhlane wakho, ugobe unyawo lwakho lokunene bese ubeka ibhola, uncike ezinyaweni zakho. Umlenze wesokunxele, futhi, kufanele uboshwe, kodwa kufanele uhlale phansi. Kudingekile ukuqondisa umlenze wesokudla, ngaleyo ndlela ugoqa i-fitball phambili, bese ubuyela esimweni sayo sokuqala. Okufanayo kufanele kwenziwe ngomunye umlenze. Phinda izikhathi ezingu-8.
Esikhundleni sokuqala sokuqala, landela unyawo lwesokunxele ukuze wenze ukuhamba okulingisa ukuhamba ngebhayisikili, bese uphinda lokhu ngenyawo elifanele.
Isikhundla sokuqala siyafana. Kufanele ugobele umlenze wesobunxele emadolweni, i-shin iyafana nephansi. Okulandelayo, kuyadingeka ukwenza ukujikeleza kwesisindo ezinhlangothini kwesobunxele nangakwesokudla. Phinda ngenyawo elilungile.