Ibhola Gymnastic: ejimini ikhaya

Gym ibhola, noma thina ngaphezulu esetshenziswa ukumbiza - fitball, kubhekwe jikelele imishini umsebenzi. Lapho akhethiwe kahle iqoqo umzimba ungakwazi ukuyisebenzisa zifezeke cishe wonke amaqembu kwemisipha, ngisho ekhaya. Ingasetshenziselwa ngokuzimela, futhi kungenziwa ifakwe nezinye izinto zokusebenza umsebenzi: dumbbells, sisindvo, Wegazi.

Fitboly beze izinhlobo ezahlukene, basuke ngokwentando ububanzi kanye nohlobo ebusweni. Ukuzivocavoca ibhola kungaba ecwebezelayo (bushelelezi ngokuphelele noma ngemivimbo ovundlile), satin sekugcineni (kancane anolaka) futhi massage (nge uhlevane evelele, projection). ubukhulu Feetball zokhahlamba kusuka 40 cm (lokhu ibhola Gymnastic izingane) kanye kufika ku-90 cm.

Ukuze isigaba nale igobolondo bazuza futhi injabulo, kudingeka pick it up kahle, ukugxila ukuphakama kwakho nobude bengalo:

- ne ukukhushulwa 1.55 m kanye nobude 45-55 cm ububanzi isandla feetball dozhen kube 45 cm;

- ne ukukhula 1.55-1.65 m 55-65 cm isandla ubambe ibhola nge ububanzi 65 cm;

- ngesikhathi ukukhula 1,66-1,70 futhi isandla ubude 65-80 cm ububanzi ibhola kumele kube 70 cm:

- ngokwanda engaphezu kuka 1.70 m 80 cm ngesandla ngeke asondele fitball 75-90 cm.

Ukuze amakilasi zezingane umkhethe yini ejimini ibhola ngezimpondo noma arc, okungukuthi, kanye nanoma yiluphi uhlobo izibambo ukuthi ingane kungaba ukulinganisela kwakhe, futhi igobolondo.

Fitboly lakwenza izifundo nezingane kusukela emasontweni amabili ubudala. Lokhu kwenza kube nokwenzeka ukubhekana ukuvuvukala, ukuthuthukisa vestibular, ezibukwayo nezifiso kinesthetic. Ngaphezu kwalokho, evuthiwe futhi kwaqinisa wonke amaqembu kwemisipha.

Njengoba ibhola ejimini ayinakho Izimo, ngisho nabesifazane abakhulelwe ezihilelekile nalo. Phakathi amakilasi ngaphansi kokuhlolisisa ofundisa kwenziwe iqoqo umzimba okuhloswe ngalo ukuba kuqeqeshwe futhi ukuphumula imisipha emuva, ukhalo, ezinqulwini esiswini, ekhuthaza ithoni yabo. Ngaphezu kwalokho, umsebenzi kuthuthukisa kwegazi, okudambisa ubuhlungu, ukuvumela esiphezulu uphumule.

Njengoba sekushiwo, ibhola umzimba kusiza ukuqinisa cishe wonke amaqembu muscle ashise amanoni. Ngu uqobo, fitball engazinzile, nokwenza, udinga ukuqapha hhayi kuphela ngokunemba we umzimba, kodwa futhi ukuqinisekisa ukuthi akusiyo ohlangene, futhi lokhu umthwalo kabili umzimba, okuholela kilojoule evutha.

Ngakho, i-basic umzimba fitball :

Cindezela. Ngesikhatsi sesifundvo, ungasebenza phezu imisipha besisu etshekile, kanye iyizingxenye yasenhla nemithombo yasenzansi. Kufanele amanga emuva yakho ngawakhamela shins ibhola. Ukukhulisa umlenze iqonde, ungasebenzisa ABS aphansi. Uma imilenze bent wagqoka fitball phezulu futhi ezimazombe, okusebenza le ABS aphansi. Endaweni efanayo wasebenza obliques, Ukudonsa indololwane kwamadolo okuphambene.

Emuva nezinqe. umsebenzi omangalisayo elikuvumela ukuba basebenze namaqembu amaningana kwemisipha. Ukuze wenze lokhu, hamba uye phansi esiswini ku fitball, imilenze fixed (isib, ukuphumula odongeni noma usofa), izandla ngemuva ekhanda lakhe. Kuyadingeka ukwehlisa umzimba ngendlela low ngangokunokwenzeka, cishe ngokuthinta phansi nge ebunzini lakhe, bese ukukhulisa ngangokunokwenzeka. Phezulu udinga ubamba ezinqeni.

Imilenze. Sihlezi Phezu ibhola, donsa phambi umlenze iqonde, ephansi futhi uyiphakamise. Bese uphinda indlela ngokudonsa emlenzeni eceleni. Indlela yesibili: siguqe elele esifubeni ibhola. Donsa umlenze emuva, baphakamise futhi aphansi, bese wenza indlela, relegating umlenze eceleni.

Chest. Ukuze lesi sivivinyo uzodinga dumbbells noma izinsimbi. Fitball lisetshenziswa njengedivaysi esitolo kwezemidlalo. Lokhu kusho ukuthi kudingeka ukuba ulale emhlane wakhe (ihlombe izindwani), imilenze ibheke emadolweni ^(95), izibunu some. Plant izandla nge dumbbells a evundlile ke Ukuze wehlise emuva. Lokhu kuthuthukisa webele ukuma kahle, ephakamisela futhi kwenza kube nokunwebeka ngaphezulu.

Zama ukubandakanya fitball ehlelekile, uma omunye eziyinkimbinkimbi, amakilasi aphethwe Njalo ngemva kosuku olulodwa, uma izinhlelo ezahlukene (enye kwemisipha), kungenzeka ukubhekana nsuku zonke.