Okokuqala, ibhola ye-fitball okanye ibhola yokuzivocavoca isoloko isetyenziselwa ukunyanga izifo ze-musculoskelet system.
Ngoku kutshanje, uye waba ngumlingane wenyaniso kubomi balabo abajamelana nokunyuka okungaphezulu kwaye balwela umfanekiso omhle. Ukuzivocavoca kwibhola enkulu akuyi kusebenza ngamandla, yingakho i-fitball ayinakho ukuphikiswa. Cinga ngezibonelelo zokuzivocavoca kwibhola ekulahlekeni kwesisindo .
- Ukuba uneengxaki zentliziyo okanye zikhona izifo zomgudu, wena, ewe, ziphikisana nokusebenza nzima kwiindawo zokuhlala. Kodwa ibhola ye-fitball ayisebenzisi kubo. Unokukwazi ukulahleka ngokunyanisekileyo umzimba ngaphandle kokulimala kwimpilo.
- Ukongezwa kwanoma yiphina i-projectile ibonisa iintlobo ezahlukeneyo nomthwalo omtsha kwinkqubo yoqeqesho. Ubunzima bokuzivocavoca ngebhola lokuzivocavoca luya kubuyela uthando kumdlalo, kwaye luyakudlulisela kumgangatho omtsha weengxelo.
- I-Fitball yenye yeekhekhsi ezikhulu kakhulu zokusetyenziswa ekhaya. Ukongezelela ukungathathi indawo, kuya kuba yinto ekhanyayo ngaphakathi, ungasoloko usebenzisa njengesihlalo ukuhlala kwikhompyutha, umzekelo.
Kwaye makhe siqale ukuzivocavoca ekulahlekeni kwesisindo kwibhola lokuzivocavoca.
- Ukwahlula imilenze yakhe ngokubanzi kunamahlombe akhe, sithatha ibhola esandleni sebhokisi. Squat, uqoke ibhola. Sukuma, siphula ibhola - amaxesha angama-20.
- Sisaqhubeka siquba. Ibhola kwi-squat iphakanyiswa ngaphezu kwekhanda lakho kwaye ume kwizwane zakho - amaxesha angama-20.
- Inyawo kunye, ibhola isezandleni. Siphakamisa size siphendule umlenze wokunene, sidonsa isiqu kunye neengalo kunye nebhola phambili. Sibuyela kwi-IP, phinda amaxesha angama-20 kwimilenze yomibini.
- Senza enye indlela yokwahlula ngebhola ephakanyisiwe kwinqanaba lesifuba.
- Indlela yesibini kunye nokubuyela kweenyawo emva, kunye nebhola phambili.
- Senza ukunweba kwemisipha yomzimba. Sibeka ibhola phantsi, sibophe imilenze kwiphotho, izandla kwibhola. Sigcina imeko. Ukulungisa imilenze, izandla zihlala kwibhola, gcina isikhundla.
- Silala kwibhola, sihlala phantsi phantsi ngezandla zethu. Senza iinyuka ezintathu ngeenyawo zokunene, ngaphandle kokuwinciphisa ukuya ekupheleni. Okwesithathu sishiya umlenze sigxina kwaye senza intsimbi ezintathu kwicala. Siphindela emlenzeni wesibini.
- Siphakamisa iinyawo zombini kwaye sihlula kathathu.
- Senza indlela yesibini kwi-Exercise 7.
- Senza indlela yesibini kwi-Exercise 8.
- Senza ilula emva kwendawo yokuhlala.
- Silala phantsi, sibeke iinyawo zethu kwi-ballball. Izandla kunye nomzimba phantsi. Siphakamisa amanqwanqwa, sikhulisa i-pelvis phezulu - amaxesha angama-20.
- Sifaka imilenze kwiphulo, inyawo kwi-ballball. Siqhubeka nokuphakamisa i-pelvis - amaxesha angama-20.
- Sidibanisa ukuzivocavoca - imilenze igobile, yiphakamise i-pelvis ngokulungiswa kwemilenze kunye nokunyusa ibhola. Bend imilenze ibuyisela ibhola ye-fitball kwindawo yayo-amaxesha angama-20.
- Sifaka ibhola phakathi kweemilenze ezisezantsi. Khuphula imilenze yakho kwinqanaba lesifuba uze unqande ibhola ngezandla zakho. Izandla zibuyiselwa emva kwentloko, sinciphisa imilenze. Sibuyisela izandla kunye nebhola kwisifuba, siphakamise imilenze size siyifake ibhola. Sinciphisa imilenze ibhola phantsi - amaxesha angama-20.
- Swayina umshicileli. Imilenze ibambelele kwicala, i-half-bent. Izandla ibhola emva kwentloko yakho. Siphakama ngokupheleleyo, senza intshukumo phambili emadolweni phezulu phezulu kweentloko zethu. Sibuyela kumgangatho. Siphinda amaxesha angama-20.
- Senza indlela yesibini kwi-Exercise 15.
- Senza indlela yesibini kwi-Exercise 16.
- Sigqiba ngokulula izandla zethu.
Ukukhetha ibhola
Njengoko uyakubona, ngebhola unokwenza izivikelo zamatye , imilenze, cinezela, kwaye, nokuba, nezandla. Ukuba uya kufunda ekhaya, ngoko kufuneka ukhethe i-fitball efanele.
Okokuqala, umbala. Ukuba uhlala uvakalelwa ukuphazamiseka, kuyacetyiswa ukuba ukhethe i-shadow shades. Ewe, ukuba uhlala ucaphukile, awuyi kuphazamisa ukutshatyalaliswa komsindo, kungcono ukhethe amathoni athobileyo - eluhlaza, eluhlaza okwesibhakabhaka, eluhlaza.
Ubungakanani bhola buxhomekeke kwizolo lakho:
- ukususela kuma-155cm ukuya kuma-165cm - ububanzi be-fitball bungama-55 cm;
- ukususela kuma-165cm kuya kuma-185cm - ububanzi bebhola le-fitball lingama-65 cm.
Nangona kunjalo, indlela elula kakhulu ukuhlala kwibhola esitolo kwaye ukuba imilenze yakho ijikelezileyo, koko i-fitball ilungile!