Eminyakeni yamuva, ukuzivocavoca kuya ngokuya kwande kakhulu ngosizo lwebhola ekhethekile yezemidlalo - i-fitball. Lezi zivivinyo ziwusizo kakhulu ekuthuthukiseni umqondo wokulinganisela, kanye nokuvimbela izimo ze-pathological ezihambisana nobuhlungu emgodini. Ngokuvamile, le mibandela ingabangelwa ukuhlala okungajwayelekile nokuhlala isikhathi eside ehhovisi noma eklasini. Lesi sihloko sibonisa ukuvivinya okuphumelelayo kakhulu ibhola: i-fitball yabesifazane, kanye namathiphu ekukhetheni i-fitball kanye nencazelo yezinzuzo zayo ngaphezu kweminye imishini yezemidlalo.
I-Fitball - igama elisondelene kakhulu elizwakalayo egameni lokuqina, linqoba izwe lonke. Uhlu olulodwa ekupheleni, noma kunjalo, lunikeza incazelo entsha ngokuphelele. Leli gama lisho isiqondiso esiteshini sokuzivocavoca, esihlanganisa ukuqeqeshwa kwe-aerobic kanye namandla ngokusiza ibhola ekhethekile yokuzivocavoca. Igama livela emaNgisi amagama, imfanelo yebhola kanye nebhola, futhi abaqeqeshi bempilo baphikisa ukuthi ukuzivocavoca ngebhola le-ballball kuqinisa ithoni ye-muscle ngenkathi kuqinisa amathambo namajoyina. Lona kuphela idivayisi evumela ukuthi ithole umphumela ofanayo.
Uma umuntu ehlezi esihlalweni, ama-disk intervertebral athola umthwalo wezingu-30% ngaphezu kokuma. Ukuqina komthwalo kwanda kaningi, lapho isikhundla somzimba singalungile futhi uma ukuphumula kuphukile. Lokhu, kuyinkimbinkimbi inqubo yokuphefumula futhi iphazamise ukusebenza okujwayelekile kwezitho zangaphakathi. Umgogodla uthatha iningi lomthwalo ngokwakho, kodwa amandla kanye nezwi lemisipha yangemuva kuncishisiwe. Mhlawumbe, wonke umuntu uzoqagela ukuthi ibhalansi lemisipha liphazamiseka kangaka, okwenza ubuhlungu emuva futhi bube buyela emuva. Futhi, ukwanda komthwalo kuma-discs we-vertebral kungakha izinto ezidingekayo zokuthuthukiswa kwe-hernia.
Kwenzekani emzimbeni wethu uma sihlala ku-fitbole?
Ngokungafani nezimo ze-simulators ezihleliwe, leli bhola alisekeli isikhundla esimisiwe, ngakho-ke cishe noma yikuphi ukuzivocavoca okuyokwenza kube nzima ukuqiniswa kwemisipha. Iqiniso lokuthi ukube ibhola liholela emzimbeni wethu kube yisimo sokungalingani futhi iphoqa imisipha yemilenze nesisu ukuze kulungiswe ukulinganisela.
Isici esiqakathekileko sokuzivocavoca okusebenzayo nebhola le-ballball ukuthi akugcini nje ukudala inkululeko yokunyakaza, kodwana godu yenza lula ukuphefumula, ukuvuselela umsebenzi wezitho zangaphakathi, ukuthuthukisa ukujikeleza kwegazi nokunciphisa umthwalo emareksini we-intervertebral, ukuthuthukisa ukuqina kwamathambo phakathi kwabo.
Umlando we-fitball
Ngesikhathi sokuqala ama-large inflatable amabhola avela eSwitzerland futhi ekuqaleni asetshenziselwa kuphela ukuphatha izingane ezine-cerebral palsy ukuze zithuthukise ukusabela kwabo kwemizwa futhi zibuyisele umqondo wokulinganisela. Ngokushesha ngemva kwalokho, i-fitball yaqala ukusetshenziswa ngokuphumelelayo ekinesitherapy ukusiza ekwelapheni izinkinga ze-neurological and orthopedic nakubantu abadala.
Kusukela ema-forties ekhulwini lama-20, i-fitball isetshenziswe ngokubanzi emisebenzini yokuzivocavoca kwe-aerobic, emigqumeni, ezinhlelweni ezihlukahlukene zokuqeda ukukhathazeka kwangemva kwesikhashana, kanye nokwelashwa kwezimo eziningi ze-pathological ohlelweni lwe-musculoskeletal.
Ziyini izinzuzo ze-fitball?
- Ukuzivocavoca nge-ballball ibhola - lokhu kuvimba, okungahlotshaniswa nokuzikhandla okukhulu ngokomzimba. Angakwazi ukuhlanganyela ngokuphumelelayo hhayi kuphela kubantu abadala, kodwa nakwabantwana nabesifazane abakhulelwe. Ngaphezu kwalokho, lezi zivivinyo azigcini kuphela ukuvimbela izinkinga, kodwa kusiza ukunciphisa inkambo yokukhulelwa ngokwayo. Ngaphezu kwalokho, i-fitball ithuthukisa ukuqina kwemisipha ye-pelvic, eyenza umsebenzi wokuphefumula kwangaphandle, iqinisa izindonga zesisu nesisu. Ukuzivocavoca umzimba kuzokusiza ukunciphisa ubuhlungu obubuyela emuva obubangelwa ukukhula komthwalo wesitembu emgodini.
- Ukuzivocavoca nge-fitbol kunomphumela we-analgesic futhi kunomphumela omuhle ohlelweni lokugaya, isibindi nezinso. Isicelo esanda kutholakala ngohlelo olujwayelekile lwezokwelashwa kwemithi ye-varicose, i-scoliosis, nokukhuluphala.
- I-Fitball inikeza ukwanda okukhulu ekukhuthazeleni, ubuciko nokusebenza ngokomzimba.
- Kubalulekile ekwakheni ukuma okufanele, okusiza ukugcina ibhalansi nokuthuthukisa ukusebenzisana kwezinyathelo.
- Ukuzivocavoca njalo ngebhola lebhola lebhola elijwayelekile ligcizelela ukucindezeleka kwegazi, kunciphisa isisindo somzimba kanye namathoni wonke amaqembu omzimba, okusiza ukwakha ukuma okulungile nokuqinisa imisipha yangemuva.
- I-Fitbol idonsa kalula imisipha endaweni yenkinga (isisu, isisindo, izinqulu nezintambo) kuhlangene ne-aerobics, pilates, umzimba wokuthutha kanye ne-tai-bo. Lokhu konke kuyinhlanganisela enhle, ngoba ikuvumela ukuba ufeze inkululeko ephelele yokunyakaza kanye nekhono lokwenza ushintsho phakathi kwamakilasi ahlukene. Okuphumelela kakhulu ukwenza ama-push-ups ku-fitball, ngoba ngesikhathi esifanayo imilenze iphakanyiswa phezulu futhi isendaweni engazinzile. Lokhu kubangela ukuba imisipha yomzimba isebenze ngokusemandleni ngangokunokwenzeka.
- I-Fitball izosiza ekuqedeni ngokuphumelelayo ukucindezeleka okude, ukukhathazeka nobuhlungu obuhlangene.
Ungakhetha kanjani i-fitball efanele?
Ziza ngobukhulu obuhlukahlukene ukuze zithuthukiswe kakhulu ukuze zithinte yonke imidlalo esebenzayo. Ubukhulu be-fitbola bungaba ngamamitha angama-30 ukuya kwangu-75, ububanzi bebhola buxhomeke ekukhuleni kwalabo abazoba khona kulo. Usayizi osetshenziswe kakhulu u-65 cm, ngoba ukukhula kusuka ku 165 kuya ku-175 cm kuyinto evamile kakhulu. Njengoba ukwanda kusuka ku-150 kuya ku-165 cm, kunconywa ibhola elilingana nobubanzi buka-55 cm, futhi ngokwanda kwezingaphezu kuka-175 cm - ububanzi buka-70 cm. I-fitball enobubanzi obungama-30 cm isetshenziselwa izingane ezineminyaka engama-5 ubudala.
Lezi zilinganiso zinqunywe kanjani?
Ububanzi bhola buqokwe ikakhulukazi ngokukhula komuntu. Ngokufanelekile, ehlezi ebhola, imilenze kumele ibekwe ngokuthembeka futhi ibeke phansi phansi, futhi amadolo kufanele aguqe ngamabhande angakwesokudla. Kumele kukhunjulwe ukuthi ibhola elingenalutho elibambe iqhaza elinomthamo omncane kakhulu emhlabathini, lihamba ngokushesha futhi lidinga umzamo omkhulu wokulondoloza ibhalansi. Ukukhubazeka ngakolunye uhlangothi, kuholela ekuhlukuneni okunamandla kuwo onke amaqembu omzimba ahilelekile ekusebenziseni lo msebenzi. Kubonakala ukuthi lapho ibhola liqhubeka, iphakamisa umthwalo emisipha.
Izibonelo zebhola lokuzivocavoca ibhola labafazi
Ngaphambi kokuqala ukuvivinya umzimba, zama ukugcina imithetho eyisisekelo: njalo uhlale ebhola ngezinyawo ezingenalutho, ukuze iminyango ibhekwe kangcono phansi. Gxila izingalo zakho ezinhlangothini - ngakho ukugcina ibhalansi kuyoba lula. Uma ukhathazekile ngokuwa nokulimala, ekuqaleni ungasebenzisa ibhola ngesisekelo esiphansi sokusekela. Ngebhola, i-fitball ingenziwa ekhaya, kodwa kuphakanyiswa ukwenza imisebenzi yokuzivocavoca ngaphansi kwesiqondiso somqeqeshi omuhle.
I-Fitball-ukuzivocavoca ngokumelene nodonga
Ukuzivocavoca okuqinisa imisipha yezinyopho namathambo. Kuwusizo kakhulu kunoma ubani osalokhu kunzima ukugcina ibhalansi, ukuxosha. Ukususwa kwesigaba sokuqala kunciphisa kakhulu umthwalo emadolweni, naphezu komthwalo okhuphuka emisipha yomzimba.
Ukufezwa: Hlala ebhola, uhlezi emuva odongeni. Faka izinyawo zakho ebubanzi bamahlombe akho. Kancane kancane ngaphambi kwezindonga eziseceleni ibhola. Manje qala ukuguqa kusuka kwesokudla kuya kwesobunxele, ngaphandle kokuphakamisa izithende phansi, nangemuva odongeni. Kulesi simo, umzimba uzoba sesikhundleni esiphakeme, futhi umthwalo uzohanjiswa ngokulinganayo emkhatsini womabili imilenze. Okubaluleke kakhulu ekusebenziseni le nqubo kugcina izithende zicindezeleke phansi, ngenkathi uhlakaza.
Ama-push-ups
Amaqembu amakhulu omzimba ahilelekile kulokhu okuvivinywa yilokhu: imisipha yesifuba, amahlombe kanye ne-triceps. Lokhu kusetshenziselwa kakhulu ukwanda kwengcindezi ye-push-ups evamile.
Ukubulawa: faka isisu sakho ku-fitball esimweni esivamile, izandla phambi kwe-soy, izintende zifakwe phansi phansi kancane kunomkhawulo wamahlombe. Yehlisa kancane, ngokusho kwamakhono akho, bese uvuka kancane kancane ezandleni zakho. Ukuzivocavoca kunzima ngoba kufanele ugcine imilenze yakho ibhalansi futhi ngesikhathi esifanayo faka izandla zakho. Kufanelekile kulabo abasebeqeqeshiwe ngokomzimba kuqala. Ukuqhathaniswa nokukhulelwa!
"Ukulinganisela"
Ukuzivocavoca kuyafaneleka ngokukhethekile ekuthuthukiseni ukuxhumana nokulinganisela komzimba. Kuhlanganisa ukuqiniswa kwemisipha emihle kanye nohlangothi lwangaphakathi lwamathanga.
Ukubulawa: beka isisu sakho ebhokisini, njengokungathi uma uqhuma. Ngenye indlela uphakamise ingalo yakho kwesobunxele nomlenze wesokudla futhi ngokuphambene nalokho. Zama ukubamba kule ndawo imizuzwana embalwa. Yenza izindlela ezimbili zezinguquko ezingu-4-5 zesikhundla.
Ukuphakamisa ama-pelvic
Lokhu kusetshenziselwa ngokukhethekile amaqembu emisipha yezinqunu futhi ephansi. Udinga nje ukukhumbula ukuthi uma ukuphumula umzimba akufanele uqambe ngokuphelele.
Ukwenziwa: faka izinyawo zakho ebhola, uphumule izintende zakho phansi. Phakamisa phezulu kwe-pelvis up, ubambe lesi sikhundla ngamasekhondi ambalwa uphinde wehla. Kulesi simo, umzimba akufanele uthinte ngokuphelele phansi, okungukuthi, ukuphumula akufanele kube khona ngokuphelele. Ngakho lo msebenzi uzosebenza kakhulu, ikakhulukazi kwabesifazane.
I-hypererextension
Kunzima kakhulu, kepha umsebenzi osebenza kahle kakhulu emisipha yangemuva. Kungcono ukwenza phambi kodonga lwesiSweden.
Ukukwenziwa: ukuguqa eduze kwebhola, ubeke isisu sakho ebhokisini, bese ulungisa imilenze yakho bese uqinisa izinyawo zakho odongeni lwaseSweden. Beka izandla zakho ngemuva kwekhanda lakho bese uqala kancane kancane ukuphakamisa isikhala. Vala isikhala isikhathi esiphezulu. Bese ubuyela esimweni sokuqala. Ngokuhamba kwesikhathi, ungenza lo msebenzi ngokulinganisela, uqoqe ama-dumbbells.
Ukuzivocavoca for the press
I-Fitball inikeza ukwesekwa okuhle kwe-back back futhi ikuvumela ukuba ulayishe ngokugcwele amaqembu asemqoka emisipha yomzimba. Lapha kufanele sikhumbule ukuthi kubalulekile ukuhlanganisa ngokufanele ukungena kanye nokuphuma kwamandla ukuze kube nokusebenza okukhulu komsebenzi.
Ukubulawa: ulale ngemuva kwebhola bese ubeka izandla zakho ngemuva kwekhanda lakho, bese uqala ukuguqa umzimba, kodwa kuphela emgodleni, hhayi emuva. Uma kungenjalo, ukudlula ngokweqile kwesisu somzimba kuzohamba. Ngemuva kokunyuka, ungakhululeka, kodwa hhayi ngokuphelele. Yenza okungenani izikhathi ezingu-10 zezindlela ezimbili.
Ekuphethweni
I-Fitbol isetshenziswa ngokuphumelelayo ekwelapheni izifo eziningi zamathambo nezinzwa, kodwa izindlela eziqondile zokuqaliswa kokwelashwa zenziwa kuphela ngosazi ongazihlola izici zangempela zesiguli ngasinye. Uma kukhona ukuphikisana, ukungabaza okuncane noma ubunzima ekwenzeni izivivinyo - qiniseka ukufuna iseluleko sezokwelapha.
Kubantu abanempilo, ukulayisha okuhlukile kunikelwa. Ngenxa yamandla ayo aphezulu, i-fitball ixhasa imithwalo ebalulekile, ikhulisa amandla, ithuthukisa ukusebenzisana, ibhalansi kanye nesimo. Kungumshini omuhle wezemidlalo wabesifazane. Noma kunjalo. Hhayi nje kubo.