Ukuzivocavoca nge-ballball ye-fitball.

Kungekude kudlulileyo, izazinzulu zaseCalifornia zazama ukuzama ukuzama. Bakhetha iqela lamavolontiya amaningana waza wabamema ukuba baqhube iiklasi kwiifotbols. Iimisipha zesifundo ngasinye zazilawulwa ngama-electrode adibeneyo. Iziphumo zophando ziqinisekisile ukuba ukuzivocavoca nge-fitball kubhelele ngokuphindaphindiweyo njenge-pilates okanye yoga. Ukongezelela ekusebenzeni umzimba kwibhola engaqinisekanga, ugqirha kufuneka kwakhona alondoloze ukulinganisela komzimba ngokumalunga nomdlalo wezemidlalo. Ngoko ke, kwizinto zokuzivocavoca, iimfumba ziphindwe kabini. Abaqeqeshi boBugcisa bazi kakuhle kakuhle ukuba ukuzithobela nge-ballball akusebenzi nje kuphela, kodwa kunokhuseleko.

Ukongezelela, i-compact fitball iyakwazi ukufaka indawo yeefowulator eziliqela kanye. Xa ukhetha ibhola ye-ballball, okokuqala qwa lasela ingqalelo kwizinto ezenziwe kuyo. Eyona ndlela ikhethekileyo yiibhola ze-vinyl ngaphandle kokungeniswa kwe-latex. Xa kwenzeka umonakalo, abaqhubeki, kodwa ngokukhawuleza behlisa umoya. Ubungakanani bhola ibaluleke kakhulu ekusebenziseni ucoceko. Ukuba ukuphakama kwakho kungaphantsi kwengu-165 cm, thenga ibhola ye-ballball enobubanzi obuyi-45 cm, ngokunyuka ukusuka ku-165 kuya ku-185 cm, ibhola elilingene no-55 cm lifanelekileyo, ukuba ungaphezu kwe-185 cm, uthenge ibhola ngobubanzi obungama-65 cm.

Ukuzivocavoca nge-fitbolom ngokwaneleyo ukwenza kathathu ngeveki kwiyure enye. Inani leetekethi li-2-3, inani lokuphindaphinda ngamaxesha angama-15-20. Siqala iiklasi ngokufudumala kunye nokugqiba ngokulula. Kunokucetyiswa phakathi kweendlela ezisetyenziswayo zokuhamba : ukuhamba kwindawo, ukuqaqa intambo.

Ukuzilolonga kwi-fitball ye-press

Ukuphakamisa imilenze - siqeqesha umshicileli ophantsi

Ukulala emhlane wakhe, ukuguqa ngamadolo nokubetha ibhola ephakathi kwamathole. Siphula ibhola phantsi, sinyusa izikhwebu size sitshode ngamadolo esifuba. Ukuba ukubonakala kubonakala kunzima, musa ukudiliza iingqimba phantsi. Ngaba ungeva umthwalo okwaneleyo? Emva koko unyanzelise umsebenzo, udibanise kuwo ukuphakama kwendawo ephezulu yomzimba.

Ukuzivocavoca kwingxenye ephezulu yenkcazo. Ukuguqa umzimba

Hlala ngasekupheleni kwelokuhamba uze udibanise iingalo zakho emva kwentloko yakho. Ukulahla umzimba uze uthinte ibhola ngamagxa ehlombe. Buyela kwisikhundla sokuqala. Ukuzivocavoca kuya kuba lula xa uwela iingalo zakho phezu kwesifuba sakho.
Kwabadlali abaninzi abaqeqeshwe ngokufanelekileyo, sinikeza umsebenzi omnye, kodwa ngomlenze owodwa.

Ukuzivocavoca kwemisipha ye-oblique eyenza inqeni

Uxoxe emhlane wakho kwaye ubeke iinyawo zakho kwi-ballball, uguqa kwii-angles ezilungileyo. Beka izandla zakho emva kwentloko yakho. Ukukhulisa umzimba, uye ngasekunene uze ulula isandla sakho sokhohlo ukuya emadolweni. Yenza okufanayo, kodwa ngakwesobunxele.

Siqeqesha amaqhosha

Lalala ngesisu sakho kwi-ballball, ukuze inkxaso iwele kwindawo ye-pelvic. Imisongo iqondiswe, izandla emva kwentloko. Ukuthwala izithambeka phambili, phantse uchukumise umgangatho, uphinde ukhuphe umzimba, ukugoba ngokukhawuleza esikhweni (ukuphucula umsebenzi, unako ukuphumla iinyawo zakho kwi-plinth).

Kule ndawo yokuqala, sebenzisa izandla zakho ukuze uhlale phantsi, uphakamise imilenze yakho. Umzimba wonke kufuneka ulungise umgca ochanekileyo. Ngoku pha kamisa imilenze yakho phezulu kunokwenzeka, uzama ukwenza le ntshukumo ngenxa yezihlunu ezinkulu .

Ngaphandle kokutshintsha isikhundla somzimba, yenza oku kulandelayo. Ukusabalalisa imilenze kunye nokuxhuma kwakhona.

Namathanga okubamba

Yima emadolweni uze ulungele umzimba. Beka ibhola ye-fitball ngapha nangapha uze uxhomekeke kuyo kunye nengalo yakho yokunene eboshwe kwi-elbow . Ukuqondisa umlenze wesobunxele kwicala kwaye, ngaphandle kokuguqa, phakamisa, kwaye uyanciphisa kancane. Phinda ngelinye inyawo uze uthathe ikhefu elifutshane.

Umphezulu wesangqa

Ukuhlala esihlalweni, faka ibhola ye-fitball phakathi kwamadolo kunye neentshukumo ezinamaqabunga zifake uze uzive uvakalelo oluvuthayo kwimisipha.

Ukuphucula isimo sesifuba

Ukuze uqinise isifuba uze wenze ulungelelaniso lwaso lucacile, oku kuya kwenziwa.

I-Fitball ibamba phakathi kweentendelezo, ukuguqa kancane iingalo zakho kwiingqungquthela. Cindezela ibhola phantsi ngokusemandleni akho, ubambelele imizuzwana engama-20, uze uyikhulule ngokukhawuleza.

Ukulala emhlane wakho, faka i-fitball phantsi phantsi kwekhanda lakho kwaye ugobe iingalo zakho ngeenxa zonke. Phakamisa i-projectile phambi kwakho ngezandla ezichanekileyo kwaye ubuyele ngokukhawuleza kwindawo yayo yangaphambili.

Ukuqhuba rhoqo ngokuzibandakanya kunye ne-fitball, ngokukhawuleza uqaphele ukuba izihlunu ziye zaba zi-elastic, isiqwenga sincinci, kwaye isisu sisisityebi.