Ibhola lokunyaniseka lenza ukulahleka kwesisindo kusebenza ngokuphindaphindiweyo, kuba ngaphezu kwimizamo eqhelekileyo, kukho imfuneko yokugcina umlinganiselo, ngenxa yoko kufuneka ukuba kugcinwe uxinzelelo kulo lonke uqeqesho. Kukholelwa ukuba yindlela yokuzivocavoca kwi- fitbole ngokukhethekileyo ukulwa nokulwa kwe-cellulite.
Indlela yokwenza ukuqeqeshwa ngokufanelekileyo kwi-fitbole esebenzayo?
Makhe siqwalasele imigaqo ethile elula, ngaphandle kweyiphi iiklasi kwibhola lokuzilolonga ngeke liphumelele ekulahlekeni kwesisindo:
- I-Fitball kufuneka ikhethwe ngokuchanekileyo: kumantombazana enokuphakama kwe-152-165 cm, ibhola elinomlinganiselo we-55 cm lifanelekileyo, kwaye kulabo abaphakamileyo bayoba ngu-165-185 cm, kubalulekile ukukhetha ibhola ye-fitball 65 cm ububanzi. Uvavanyo olulula ukuhlala kwibhola. Ukuba amadolo aphethwe ngeengalo ezilungileyo, ubukhulu buyafaneleka.
- Yenza njalo ii-3-4 izihlandlo ngeveki, wenze umsebenzi ngamnye ngokuphindaphindiweyo kwe-12-16 kunye neendlela ezi-3.
- Iiyure ezingama-2 ngaphambi kokuba usebenze kunye neye-1.5 iiyure emva kokuba kungacetyiswa. Emva kolu xesha udinga i-snack ngokutya kwiprotheni-i-cottage shiese, intlanzi, inkukhu kunye nemifuno yokukhanya (engeyi-starchy).
- Yenza ngokufanelekileyo ukuya kumoya wokukhathala nokujuluka. Ukuba ungakhathali, ukwandisa inani lokuphindaphinda okanye iindlela, ngaphandle koko uqeqesho alunangqiqo.
- Qalisa ukusebenza rhoqo kunye nokufudumala (umzekelo, ukuqhuba kwindawo kunye nokuzibandakanya ngokubambisana), kwaye uqedele ngokuzilolonga.
- Ukuba uzimisele ngokwenene ukulahleka isisindo ngelixa uqhuba ibhola ye-fitball, unike umnandi, umgubo kunye namafutha - ezi ziindidi zokutya ziyakuthi zifakwe kwixesha lesidlo sakusasa ngezinye izihlandlo, kodwa akukho nto ungayidli emini.
Ngokulandela imigaqo elula, uza kwenza uqeqesho lwakho luphumelele.
Ukuqeqesha okunzima kwibhola ukuze ufumane impilo
Ukufudumala ungenza nantoni na, kwintetho yakho. Ngokomzekelo, ukuqhuba kwindawo, ukudansa okukhulu, i- aerobics imizuzu eyi-10 okanye intambo yokuqaqa. Iimisipha ezifudumalayo azixhomekeke kwiingxaki kwaye ziyakwazi ukulayisha.
Ukuzivocavoca kwenziwa ngamaxesha angama-12 ukuya kwezi-2-3:
- Ukuphakanyiswa kweepilvis . Umsebenzo osebenzayo kumqolo kunye neengqimba kunye nebhola ukuze uphelele impilo, okwangoku kunceda ekusebenzeni umshicileli kunye neziqhwa. Beka phambi kwebhola uze ubeke amathole ezinyawo zakhe phezu kwayo ukuze iinyawo zihlale phantsi. Yithwala umzimba wakho ngokukhupha ibhola yakho kuwe. Kwinqanaba eliphezulu, ukhiye kwaye ubambe isikhundla semizuzwana embalwa, uze uhla.
- Ukunyuka kwebhola . Thetha isisu sakho kwibhola, kunye nokulwa, uthathe ugxininiso lokuxoka, apho izandla zakho zihlala phantsi, kwaye izibonda zilele kwibhola. Emva kokuba uthathe isikhundla sokuqala, yenza i-classic push-ups.
- Iphakanyiswa ngenxa yamatye . Kwakhona, thatha ugxininiso lobuxoki, uphumule iimpawu zakho kwi-ballball. Phakamisa kuqala ngakwesokudla, uze ushiye umlenze amaxesha angama-15. Gqibezela iindlela ezintathu.
- Ukuphikisana nebhola . Ukulala emhlane wakho, izandla emva kwentloko yakho, ngeemilenze ezigobileyo, ubambe ibhola phakathi kwamadolo. Ukuqhawula i-pelvis ukusuka phantsi, bhuqa ngamadolo ebusweni bakho. Yenza umsebenzi ngokukhawuleza, ukuphakamisa imilenze yakho ngamandla emisipha yeendaba.
- I-Tilts kumacala . Lo ngumsebenzi osebenzayo kumshicileli kunye nebhola ukuze ube namandla, kodwa akusiyo yonke into efunyenwe okokuqala. Beka emhlane wakho, faka ibhola ye-fitball phakathi kwemilenze yakho, kwaye, ngokuyibamba kuyo, iphakanyise i-perpendicular kumzimba. Musa ukuphula iingcambu ezantsi, unciphise imilenze yakho ekunene, uze uphakamise, ubencitshise ukuya ngakwesobunxele uze ubuyisele kwindawo emele. Ukuqala, yenza amaxesha angama-4-6, ngokuzenzekelayo ukuzisa inani lokuphindaphinda kwi-12.
Emva kokugqiba yonke into eyinkimbinkimbi, yenza izixhobo ezilula eziqhelekileyo eziqhelekileyo kwisikolo: welula enye enye ukuya kwimilenze yokunene ukusuka kwisihlalo sokuhlala, ugoba ngasemva ukusuka kwisimo esifanelekileyo kwisisu, njl. Oku kuya kunciphisa ubuhlungu beentlungu emva koqeqesho lokuqala.