Okokuqala, ibhola le-fitball noma ibhola lokuzivocavoca liye lasetshenziselwa ukuphatha izifo zesimiso se-musculoskeletal.
Muva nje, ube ngumngane weqiniso empilweni yalabo abanobunzima obunzima futhi balwela isibalo esihle. Ukuzivocavoca ebhodini elikhulu akuyona imishini yokuphoqelela, yingakho i-fitball ingenakho ukuphikisana. Cabanga ngezinzuzo zokuzivocavoca ebhodini ukuze ulahlekelwe isisindo .
- Uma unezinkinga zenhliziyo noma zikhona izifo zomgogodla, wena-ke, uyaqhathaniswa nokusebenza okunzima ema-gyms. Kodwa i-fitball ayisebenzi kubo. Ungakwazi ukulahlekelwa isisindo ngempumelelo ngaphandle kokulimaza impilo.
- Ukwengezwa kwanoma yimaphi ama-projectile wethula izinhlobonhlobo nomthwalo omusha ohlelweni lokuqeqesha. Ukuyinkimbinkimbi yezenzo ngebhola lokuzivocavoca lizobuyisela uthando kumdlalo, futhi lizokudlulisela ezingeni elisha lezifundo.
- I-Fitball ingenye yegobolondo ekhululekile kakhulu yokusetshenziswa ekhaya. Ngaphezu kokungathathi isikhala, kuzoba yi-flash ekhanyayo ngaphakathi, ungayisebenzisa ngaso sonke isikhathi njengesihlalo ukuhlala kukhompyutha, isibonelo.
Futhi manje ake siqale ukuvivinya umzimba ngesisindo sokulahlekelwa kwesisindo ebhokisini lokuzivocavoca.
- Uhlukanise imilenze yakhe ngobukhulu kunamahlombe akhe, sithatha ibhola esikhaleni sesifuba. Squat, ukuqoqa ibhola. Sukuma, sisa ibhola - izikhathi ezingu-20.
- Siyaqhubeka sicindezela. Ibhola ku-squat iphakanyiswa ngaphezu kwekhanda lakho futhi ume ezinzwaneni zakho - izikhathi ezingu-20.
- Izinyawo ndawonye, ibhola lisesandleni. Siphakamisa futhi siphindele emuva umlenze wesokudla, sidonsa isiqu kanye nezingalo kanye nebhola phambili. Siphindela ku-IP, phinda izikhathi ezingu-20 kumilenze yomabili.
- Senza indlela eyodwa yokukweleta ibhola eliphakanyisiwe ezingeni lesifuba.
- Indlela yesibili yokubuyela emuva kwezinyawo, ibhola phambili.
- Senza ukunqwabelana kwemisipha ye-dorsal. Sifaka ibhola phansi, sibopha imilenze epeni, izandla phezu kwebhola. Sigcina isimo. Hamba imilenze, izandla zihlale ebhola, gcina isikhundla.
- Silala phansi ebhola, sihlala phansi ngezandla zethu. Senza ama-ascents amathathu ngonyawo wokunene, ngaphandle kokuwinciphisa kuze kube sekugcineni phansi. Okwesithathu sishiya umlenze ukulenga futhi senza izigodi ezintathu ohlangothini. Siphindela emlenzeni wesibili.
- Siphakamisa izinyawo zombili bese sihlukanisa kathathu.
- Senza indlela yesibili yokuzivocavoca 7.
- Senza indlela yesibili yokuzivocavoca 8.
- Senza ukunweba emuva ngemuva kokuhlala.
- Silala phansi, sibeke izinyawo zethu ku-fitball. Amandla emzimbeni phansi. Siphonsa izintambo, sikhulise isikhumba senyuka phezulu - izikhathi ezingu-20.
- Siphonsa imilenze ethangeni, izinyawo ku-fitball. Siqhubeka nokuphakamisa isikhumba - izikhathi ezingu-20.
- Sixhuma umzimba - imilenze igobile, iphakamisa isifuba ngokuqondisa imilenze futhi uphonsele i-fitball. Bend imilenze ibuyisela i-fitball endaweni yayo - izikhathi ezingu-20.
- Sifaka ibhola emkhatsini wemilenze ehlangene. Phakamisa imilenze yakho ezingeni lesifuba bese ubamba ibhola ngezandla zakho. Amandla athathwa emuva ngemuva kwekhanda, sinciphisa imilenze. Siphinde sibuyisele ibhola esikhwameni, siphakamise imilenze bese siyidla ibhola. Sinciphisa imilenze ibhola phansi - izikhathi ezingu-20.
- Swayipha ucingo. Imilenze igobile eceleni, i-half-bent. Amandla ngebhola ngemuva kwekhanda lakho. Sikhuphuka ngokuphelele, senza ukunyakaza phambili emadolweni phezulu phezulu kwamakhanda ethu. Sibuyela phansi. Siphinda izikhathi ezingu-20.
- Senza indlela yesibili yokuzivocavoca 15.
- Senza indlela yesibili yokuzivocavoca 16.
- Siqedile ngokusula iminyango yethu emi.
Ukukhetha ibhola
Njengoba ungabona, ngebhola ungenza umzimba wokugcoba izinyawo , imilenze, cindezela, futhi, ngisho, izandla. Uma uzofunda ekhaya, khona-ke udinga ukukhetha i-fitball efanele.
Okokuqala, umbala. Uma uvame ukuzwa ukuphazamiseka, kuphakanyiswa ukukhetha shades bright. Yebo, uma uvame ukucasuka, awuphikisi ukuhambisana nokufutheka, kungcono ukhethe amathoni aqabulayo - aluhlaza, aluhlaza okwesibhakabhaka, ohlaza okwesibhakabhaka.
Ubukhulu bhola buxhomeke emanzini akho:
- kusuka ku-155cm kuya ku-165cm - ububanzi be-fitball bungu-55 cm;
- kusuka ku-165cm kuya ku-185cm - ububanzi be-fitball buyi-65 cm.
Kodwa-ke, indlela elula ukuhlala ebhola esitolo futhi uma imilenze yakho isendaweni efanele, khona-ke u-fitball ulungile!