Ongakwenza umzimba ku izinqubo okumelwe fitball

Fitball umsebenzi ibhola kuyinto wosayizi omkhulu, eklanyelwe ukuzivocavoca umzimba wonke ezicutshini. It yasungulwa ngumuntu Swiss udokotela-physiotherapist phakathi nekhulu leminyaka eledlule ngoba Wellness kanye nokuvuselelwa nezinqubo. izinhlelo yokutakula abangu okuhloswe ngayo ukwenza ngcono izingane balimala eqolo intambo, uhlelo vestibular, isimiso sezinzwa esiyinhloko.

Ngokuhamba kwesikhathi, ibhola lalisetshenziswa ukuzivocavoca, ukuqina izikhungo kanye ekhaya njengoba Simulator. umzimba fitball isisindo ukulahleka usizo kwesisindo, eqinisa, kwaqina imisipha. Nge umzimba njalo nokudla yalokho omuhle kwenzeka ngokushesha kakhulu.

Ukufaneleka ibhola kanzima ngokwanele eba ibhalansi futhi kuthuthukisa indlela yekuma, kwandisa nezimo of umzimba, ikhuthaza, kwandisa ukukhuthazela kwemisipha amandla Inkulumo wokukhululeka imisipha besisu. Amakilasi nge fitball kusheshiswe umzimba emzimbeni, iqinisa imisipha emuva, ashise amanoni. Ukufaneleka ibhola kuyinto Simulator zamanani aphansi, ke angathengwa ngasiphi esitolo zemidlalo. Ngokuvamile fitball ekhethelwe ukukhula. Ezinye izinhlobo ziyatholakala nge spikes amabhola noma uhlevane, okunikeza i eyengeziwe ukuwabhulasha umphumela ekilasini.

Ukuzivocavoca ku fitball isisindo ukulahlekelwa futhi imisipha ukuqiniswa

• Squats. Okwenziwe squats 12 nge emuva flat kanye ibhola ezandleni yakhe eyeluliwe. Phakathi umzimba nokuphakamisa uzungeza yanjalo kuya kwesokunxele bese kwesokudla.
• Push-ups. Beka izandla zakho phezu ibhola, izinyawo ukuphumula ngokumelene phansi. 10 enze indololwane flexion uthinte yokudla feetball. Ekuqaleni, isimo izindlu ingahlalisekanga, kodwa ngemva ukusebenzisa ambalwa ukulinganisela esitebeleni. Okwenza ukuba ukuhamba lonke ingalo phansi futhi ibhola ibekwe ngaphansi okhalweni, emadolweni noma izinyawo.
• Triceps. Ukuphumula ibhola odongeni, zifulathela kuye, hlala nayo phansi wabeka izandla zakhe phezu ibhola (umunwe ilungelo lakhe). Ababulawa 10 squats ezijulile, phakathi kwesikhathi lapho izandla zakhe ngokuqinile ubambe fitball.
• Wonke amaqembu aphezulu ohlwini izindaba, namathanga kwangaphakathi. Labahleti esiyilweni futhi izindololwane yakhe, 10 usebenze usishukumisele imilenze flat ngu engela 45 degrees kusuka phansi (izinyawo uma lokhu ibha ibhola is uqale ukucindezela). Olunye uhlobo: ephakamisa umzimba ngesikhathi engela efanayo kusukela phansi, kuyilapho imilenze ngesikhathi fitbole.
• cindezela Lower. Ukulala kwakhe emuva, izandla zakhe ibekwe phezu kwekhanda lakhe. Imilenze ibheke emadolweni, gcina kho thende fitball. Okwenziwe 12 usishukumisele imilenze nezinqe. Phezulu udinga ukuba ahlale isikhathi esijana, welule imisipha besisu.
• Izinqe. Umzimba wetetindlu phansi, imilenze ibheke emadolweni - ibhola. Okwenziwe 20 usishukumisele ukhalo, kumele kakhulu nzima ngaphansi okuyinto imisipha ezinqeni.

Zonke umzimba phezu fitball izinqubo okumelwe lwenziwa izindlela ezine. Ukulandela yokufuna abanye amakhono kanye nekhono ukubamba kokusele lokhu kungaba kwenziwe nge silinganiso, ukubenza phezu iqakala noma esihlakaleni. Liphinde ovunyelwe ukusebenzisa ngesikhathi umsebenzi dumbbell. Ngemva kokuqeqeshwa kuyadingeka ukuze uphuze amanzi noma itiye ezingenashukela. Ngakho, lapho isidlo kungcono ukuba adede amahora okungenani amabili.

Ngaphezu umsebenzi ngokomzimba, umsebenzi ku izinqubo okumelwe fitball ukuletha eziningi imizwelo eyakhayo.