Ibhola lokuzivocavoca lenza ukulahleka kwesisindo kusebenza ngokuphindaphindiwe, ngoba ngaphezu kwemizamo evamile, kunesidingo sokulondoloza ibhalansi, ngenxa yokuthi kuyadingeka ukuthi kugcinwe ukungezwani phakathi nokuqeqeshwa. Kukholelwa ukuthi yizivivinyo ezitholakala ku- fitbole ngokukhethekile ngokuphumelelayo ukulwa nes cellulite.
Indlela yokwenza umzimba nge-fitbole ngempumelelo?
Ake sicabangele izimiso ezimbalwa ezilula, ngaphandle kwamakilasi ebhola lokuzivocavoca angeke aphumelele kakhulu ekulahlekeni kwesisindo:
- I-Fitball kufanele ikhethwe ngendlela efanele: yamantombazane anezinga eliphakeme lika-152-165 cm, ibhola elilingana no-55 cm lifanelekile, futhi kulabo abaphakama ngamasentimitha angu-165-185, kubalulekile ukukhetha i-fitball 65 cm ububanzi. Uhlolo olulula ukuhlala ebhola. Uma amadolo egobile ngakwesokudla, ubukhulu buhambisana.
- Yenza njalo izikhathi ezingu-3-4 ngesonto, wenze umsebenzi ngamunye ngezikhathi ezingu-12-16 kanye nezindlela ezintathu.
- Amahora angu-2 ngaphambi kokuzivocavoca kanye namahora angu-1.5 emva kokunconywa. Ngemuva kwalesi sikhathi udinga isiphuzo ngokudla kwamaprotheni - i-cottage ushizi, inhlanzi, inkukhu enezitshalo ezikhanyayo (okungezona-starchy).
- Yenza kahle kunomqondo wokukhathala nokujuluka. Uma ungakhathali, ukwandisa inani lokuphindaphinda noma izindlela, ngaphandle kwalokho ukuqeqeshwa nje akusho umqondo.
- Qala ukuzivocavoca ngalunye ngokufudumala (isib., Ukugijima endaweni nokuzivocavoca okuhlangene), bese uqedela ngokuzivocavoca.
- Uma unqume ngempela ukulahlekelwa isisindo ngenkathi wenza i-fitball, ubeke umnandi, ufulawa namafutha - lezi zigaba zokudla zingahle zifakwe esikhathini sakho sasekuseni, kodwa kungenjalo ungadli ntambama.
Ngokulandela izimiso ezinjalo ezilula, uzokwenza ukuqeqeshwa kwakho kuphumelele ngempela.
Izivivinyo eziyinkimbinkimbi ebhola ukuze uthole impilo
Ukufudumala ungenza noma yikuphi, ukunambitheka kwakho. Isibonelo, ukugijima endaweni, ukudansa okukhulu, ukuvivinya umzimba ngendlela emaminithi angu-10 noma intambo yokugxuma. Imisipha efudumalayo ayikho ngaphansi kwezinkinga futhi ingenakukwazi ukulayisha.
Ukuzivocavoca kwenziwa izikhathi ezingu-12 kuya ku-2-3 izindlela:
- Ukuphakamisa isikhumba . Ukuzivocavoca okuphumelelayo emhlane nasemagqabeni ngebhola lokuzivocavoca, okuyinto ngesikhathi esifanayo kusiza ukukhipha ucindezela kanye nezintambo. Beka phambi kwebhola bese ubeka amathole ezinyawo zakhe kuwo ukuze izinyawo zihlale phansi. Thatha umzimba wakho ngokufaka ibhola lakho kuwe. Endaweni ephakeme kakhulu, vula bese ubamba isikhundla samasekhondi ambalwa, bese uya phansi.
- Push-ups nebhola . Themba isisu sakho ebhokisini, kanye nokulwa, gcizelela amanga, lapho izandla zakho zihlala khona phansi, futhi izinyembezi zilele ebholeni. Njengoba uthathe isikhundla sokuqala, yenza ukucindezela okuvamile.
- Iphakamisa izintambo . Nalapha, thatha ukugcizelela amanga, uphumule izinhlamvu zakho ku-fitball. Phakamisa kuqala ngakwesokudla, bese ushiya umlenze izikhathi ezingu-15. Gcwalisa izindlela ezingu-3.
- Ukuphikisana nebhola . Ukulala emhlane wakho, izandla ngemuva kwekhanda lakho, ngemilenze egobile, ubambe ibhola phakathi kwamadolo akho. Ukukhipha isifuba phansi, phonsa amadolo ebusweni bakho. Yenza umsebenzi ohamba kancane, uphakamisa imilenze yakho ngamandla emisipha yomshini.
- I-Tilts kuya ezinhlangothini . Lona umsebenzi osebenza kahle we-press nebhola ukuze uthole imfanelo, kodwa akutholakali konke okokuqala. Beka ngemuva kwakho, faka i-fitball emkhatsini wemilenze yakho, futhi, uyibambe yiyo, uphakamise ngokuqondile emzimbeni. Ungadabuli amahlaya phansi, unciphise imilenze yakho ngakwesokudla, bese uphakamisela emuva, wehlise ngakwesobunxele uphinde ubuyisele esimweni esiqondile. Ukuze uqale, yenza izikhathi ezingu-4-6, ngokuletha kancane kancane inani lokuphindaphinda ngendlela yokufinyelela ku-12.
Ngemuva kokuqedela konke okuyinkimbinkimbi, yenza izinto ezilula ezilula ezijwayele isikole: welula omunye komunye kuya emilenzeni efanele ukusuka esihlalweni, ugobe emuva emuva kusuka esimweni esithandwayo esiswini, njll. Lokhu kuzonciphisa ukukhathazeka kwemisipha emva kokuqeqesha kokuqala.