Jima kwesisindo esiswini ku ibhola. Indlela ukukhetha fitball?

Ukuze bazuze umsebenzi kwaba esiphezulu, kubalulekile ukuba ubuyekeze futhi indlela odla ngayo kanye ukusika kilojoule. Uma, ukugibela ibhayisikili, ukubhukuda noma izintaba ejimini ngasizathu simbe ayamukeleki, ungazama lolu hlobo ukuqina njengoba yokuzijwayeza ku fitball. umsebenzi avamile ngokomzimba + ephansi fat yokudla kuyokusiza ulahlekelwe isisindo, kodwa futhi kuncishiswe ingozi izifo ezifana nesifo senhliziyo kanye nesifo sikashukela. Jima kwesisindo esiswini ku ibhola kusiza ukuqinisa imisipha cindezela yasenhla nemithombo yasenzansi. Ukuze amakilasi kudingeka ibhola, kanye ebusweni flat mat zenjoloba.

Kuyini fitball?

Amabhola ngoba umzimba unamagama amaningi, kuhlanganise i-yoga ibhola, ibhola ukuzinza, ibhola Swiss kanye fitball (75, 65, 55 - usayizi ejwayelekile). It vinyl ibhola elaligcwala-latex nokunwebeka futhi iqine. Lokhu imishini uphelele nganoma yisiphi Amazing ekhaya, kanye ejimini.

Ukukhetha feetball

Indlela ukukhetha fitball? Kahle kahle, kumele amadolo akho insaliwe i-engela 90 degrees kanye namathanga kumele kube parallel phansi lapho uhleli phezu ibhola. Kuyinto efiselekayo ukuze bakwazi ukulungisa kuyaqina ukuthuthukisa ikhwalithi okulinganisa, futhi ngenxa yalokho, Amazing iyashelela. ibhola Fitball kumele ifane ukukhula. Wabasaqalayo, asebekhulile nalabo owayehola ukuphila umzimba iminyaka eminingi, kungaba ngcono ukubheka omkhulu fitball esithambile. Thenga ibhola singaba zemidlalo izitolo, kanye nokusetshenziswa yabo bekwi izinsiza eziningi Inthanethi. Uma ukuthenga kubalulekile ukuze wenze isiqiniseko sokuthi i-fitball wenziwe eliphezulu latex, kulesi simo, lubhoboze ibhola ngeke deflate kancane kakhulu, okuyinto ebaluleke for ukuphepha komsebenzisi. Uma ungazi kanjani ukuba ukhethe fitball, ungakwazi uthintane ne umsebenzi isitolo azosebenzisa ukuchaza yonke emihle nemibi umkhiqizo ngokuningiliziwe.

Bonisa nge fitball

Ngosizo a feetball zicwaningwe kungaba obliques futhi wehlise back imisipha. It angasetshenziswa ngesikhathi amandla noma cardio fat-evuthayo. ukuzivocavoca kuyasiza ngenkuthalo kilojoule kanye nokuqinisa uhlelo senhliziyo nemithambo yegazi.

Ukuphepha kanye Isondlo

Ezimangelengele nokunokwethenjelwa ibhola fitball uyokhonza ngokwethembeka iminyaka eminingi, uma fuza hle cophelela of him. Uma ukhetha kufanele bacabangele ukuphakama kwakho nesisindo. Ngaphambi ukusetshenziswa, funda ngokucophelela imiyalelo bese ulandela izincomo. Ibhola kumele isetshenziswe kuphela endaweni ezingeni. Uma amakilasi aphethwe ngaphandle phansi, kufanele ugweme izindawo lapho kukhona amatshe, tindvuku noma ezinye izinto ezicijile ezingase zibangele bafake noma ukulimala ibhola. Geza ke ngensipho namanzi kungaba. Ukuze umtshina uhlaliseke lapho ingalo noma umlenze umzimba kumele kube ehlombe-ububanzi ngaphandle.

Izinzuzo usebenzisa fitball

Ukuzivocavoca isisindo ukulahlekelwa isisu ibhola kungaba okuphumelela kakhulu, njengoba isidingo ukulinganisela kuholela ukusebenza kwawo ngaphezulu imisipha besisu. Phakathi ukuqeqesha nge fitball kudala ukuntengantenga ezithile, elibangela imisipha esiswini ungenwa kakhulu. Enye inzuzo obalulekile yilona ezihlukahlukene zokusisebenzisa. Bonisa nge fitball kalula kunoma yiziphi umsebenzi, basuke kahle kuhlangene cardio (ukweqa intambo, egijima endaweni, ukugibela izitebhisi njalo njalo). Le nhlanganisela kuzosiza ngokushesha ukuqeda emphethweni engadingeki okhalweni.

imishini jikelele

Ungakhohlwa ngesidingo kulungele ngaphambi umsebenzi imizuzu 3-5 ekuqaleni futhi ngilulekela ekupheleni Amazing. Inzuzo okubalulekile izindleko ongaphakeme, ukubandakanywa ezengeziwe kwemisipha, anhlobonhlobo ezinyakazayo. Ukuhlala nje ibhola, kungenzeka ekulinganiseni imisipha, ukuqeda iqolo futhi sithuthukise indlela omi ngayo. Phakathi abaningi ukuzilolonga, kuhlanganise dumbbells, fitball kungaba enye enhle kakhulu isihlalo ebhentshini Gymnastic. Amakilasi ibhola ingafaka omningi umsebenzi.

Jima kwesisindo esiswini ku ibhola

1. Ukuqala isikhundla: sidindilize ukubhekana, izingalo esandleni, ibhola isibambo phakathi lamathole emathangeni, emadolweni kancane insaliwe. inketho kulula kuhilela nokuvusa kwamathanga kuze kufinyelele ibanga 10-15 cm kusukela phansi futhi ubambe emilenzeni kulesi sikhundla ngoba isekhondi elingu-1. Khona-ke aphansi, ukwenza 15-20 ezinikezwa. Ukuze izinkinga umsebenzi kuyadingeka ukugcina entanyeni yakho kuvumelana emuva yakho, kancane oqeda ikhanda namahlombe phansi ngenkathi oqeda okhalweni. Bamba i-1-2 imizuzwana ke aphansi kokubili emzimbeni yasenhla nemithombo yasenzansi.
2. Ukuqala isikhundla: siguqe phansi, izinyawo mayelana ububanzi ehlombe, ibholo phambi kwakho, niphumule ngokumelene nalo ngezibhakela zakhe. Ukuncika phambili, kancane kancane nokususa focus kusukela entendeni, ibhodi lemisindo, eqondisa amadolo futhi ngilulekela emgceni locondzile, aphethwe kulesi sikhundla ngoba isekhondi elingu-1 bese wenza buyisela emuva bushelelezi. A option elula iwukuba hip flexion kanye lunge kancane uya phambili. Ku-samuntu ebudisi, kuyilapho ukusebenza kulinganisa zingandiswa amasekhondi angu-30.
3. Ukuqala isikhundla: ehlezi ibhola, imilenze bent emadolweni, izandla zakhe ukuwela ngemuva ekhanda. Torso esitshekile phambili, amadolo akhe ngokuthinta webele ke kancane ukuncika emuva, ngokucindezela ephansi yakho emuva ibhola. Yenza 15-20 ezinikezwa. Ukuze wenze umsebenzi kulula, udinga ukubeka izinyawo ebanzi kuka nehlombe-ububanzi ngaphandle, ukuqina mkhulu, futhi wagoqa izandla zakhe kuyo yonke esifubeni sakhe. Jima kwesisindo esiswini ku ibhola kungenziwa nzima yanjalo ephakamisa imilenze.
4. Ukuqala isikhundla: emi lakho konke okuhamba ngezine, ibhola ngaphansi esiswini. Uma sihlabela phambili ezandleni kuhambisana kweqa ibhola ngaphansi okhalweni nasemilenzeni, cindezela esishubile, futhi umzimba ehoshiweyo umugqa kusukela ekhanda kuye ozwaneni. Izandla ngalesi sikhathi phansi ngemilenze yakho ku ibhola. Khona-ke ukuguqa yakho futhi ekubambeni up ibhola yanjalo kwesokunene nezinhlanu ehlombe langakwesokunxele. Bamba isikhundla 1 yesibili, bese iphuma emuva, ukuphinda ohlangothini ngalunye izikhathi 10-15.
5. Kusukela isikhundla: emi lakho konke okuhamba ngezine, imilenze ndawonye, ibhola ngaphansi okhalweni lwakho. Ukulinganisela ezandleni zakhe, edonsa umzimba emgqeni kusukela ekhanda kuye ozwaneni. Embusweni lapho ibhola ezingeni esiswini, yanjalo siphakamise okhalweni kuze kuya ophahleni. Bamba i-1 yesibili, khona-ke aphansi. Kuzoba anele 15-20 rep emlenzeni ngamunye.

Nutrition Plan isisu sibe sikhulu flat

Nge eyodwa kuphela feetball sifinyelele ukuba nokhalo oluncane akusebenzi, wonke umzamo ngokomzimba kufanele kuhambisane nokudla ngendlela efanele. uhlelo lesilinganisiwe ukudla usuku:

• Ukudla kwasekuseni. Ezingenashukela corn ishq noma irayisi abakhukhumele, ingilazi yobisi yesikimu, okugazingiwe noma engaphekiwe unsalted imbewu sunflower, uphayinaphu okusemathinini in juice ayo noma 2 tbsp. l. omisiwe asithena noma 2.
• Undershot. Green apula noma ubhamubhamu.
• Isidlo sasemini. I-tuna, steamed ushizi, utamatisi no izaqathe steamed.
• Undershot. Smoothies kusuka ubisi ngalo futhi aluhlaza okwesibhakabhaka eqandisiwe elungisiwe (sitrobheli noma peach), uchotshoziwe blender. Ungakwazi ukwengeza amafutha kancane linseed.
• Dinner. Inkukhu noma turkey, eyosiwe nge tincetu amazambane obomvu drizzled nge 1 ch. L. amafutha omnqumo noma nge irayisi elinsundu nemifino steamed.

Qaphela: nale Ukudla kubalulekile ukuqinisekisa ukuthi isisindo ukudla ngesikhathi esisodwa ingeqi 200 amagremu.