Ibhola elikhulu lokuzivocavoca okanye i- fitball yenziwe ngabagqirha baseSwitzerland abayisebenzise ukuvuselelwa kwezigulane. Namhlanje sisebenzisa ukuqeqeshwa kwebhola, ngokuyininzi ekulahlekeni kwesisindo.
Ukuzivocavoca rhoqo kwibhola kuya kuba nethemba kumaphephandaba, izihlunu zeeminyango, iintambo, imilenze, iingalo kunye nomva. Lona-umzimba wonke. Ukongezelela, ukusetyenziswa kwebhola yeerubha kusetyenziswa ekuqeqeshweni ukukhulelwa ukuba kuphuhliswe imisipha ye-pelvis encinci, kunye nokusetyenziswa kweyeza kubantu abanezifo ze-musculoskelet system.
Ukuzivocavoca
Siza kusebenza kwiinkqubo eziqhelekileyo zokuzivocavoca kwibhola ekukhuliseni kwintsi yesisu.
- Sifaka ugxininiso kwiiphambili, ukucima ibhola phakathi kweenyawo, wolule ngamadolo uze ulungise imilenze ekuphumeni. Senza amaxesha angama-8 ukuya kuma-16.
- Emva koko, yibamba ibhola ngemilenze eqondileyo yesikhuphelo kwaye wenze ukujibilika ngakwesokudla-ngakwesobunxele. Senza amaxesha angama-8 ukuya kuma-16.
- Ukusebenzisa okulandelayo ngebhola enkulu kukugqithisileyo: silawula 1 kwaye silawula kwakhona ii-8-16 maxesha.
- Siyinciphisa ibhola phantsi, silale kwaye sibeke iinyawo zethu kuyo. Ingalo emadolweni ngu-90 ⁰, izandla emva kwentloko, senza malunga nokuphindaphinda kwama-24.
- Yongeza ukuphazamisa ngakwesokudla-ngakwesobunxele. Umkhumbi ophezulu.
- Siphakamisa ukuphakanyiswa komzimba ngamathambo.
- Silula imilenze yethu, iinyawo kwibhola, ziphakamisa i-pelvis kwaye zime izikolo ezili-8. Siya kuphefumlelwa, nge-exhalation esiyiphakamisayo isitya, ngoko siphakamisa umlenze wesokudla - silungiselela isikhundla kwi-akhawunti ze-8. Siyanciphisa i-pelvis nomlenze phantsi, ukukhupha, ukukhupha phezulu ukuya kuphinda umlenze wesobunxele.
- Yibhaqa ibhola phakathi kweenyawo, izandla kunye nomzimba, yenza imilenze eqondileyo phezulu. Icala lixinyiwe ngokunyanzela phantsi, senza amaxesha angama-16.
- Ukuyinkcenkcesha - sidlula ibhola kwiinyawo ukuya kwizandla kwaye ngokufanayo. Sinamaxesha angama-16.
- Gcina imilenze iqonde, ibhola phakathi kweenyawo, izandla kumacala, ukuphazamisa - sinciphisa imilenze kunye nebhola ngakwesobunxele, sibuyela kwiziko, nakwesokudla.
- Siphakamisa imilenze ngebhola ngokubhekiselele, yenza ukujibilika ngakwesokunene nakwesobunxele.
- Beka ecaleni, ibhola iphoqa phakathi kweenyawo, ugxininiso kwi-frontarm engasekhohlo. Khuphula imilenze yakho ngqo. Emva koko sithatha imilenze eqondileyo ngasemva nangaphandle. Sigcina imilenze ngesisindo ngama-8 amanqaku.
- Sitshintshe kwicala. Siphinda umsebenzi woku-12. Usebenziso ngalunye lwenziwe ngamaxesha angama-8 ukuya kuma-16.
- Sitshintsha amahlangothi, sigxininise emadolweni, siphumelele kwicala. Siphakamisa umlenze wesobunxele ukuya kumaxesha angama-8 ukuya kwezi-16, uze ulungise kwaye wenze ukukhupha phezulu ukuya phezulu. Siyicinga ukuba umlenze uya phambili. Siphinda kwakhona-ups, uphahla, ngasecaleni. Sigcina umlenze ochanekileyo phambi kwaye uyiphakamise, siphume kwaye uyibambe ngesisindo.
- Sitshintshisa amacala kwaye siphindela emlenzeni onene.