Ekuqaleni, ibhola yayisetyenziselwa ukuvuselela izigulane ezineengxaki zangemva, kwaye ekugqibeleni zaqala ukusebenzisa i-fitball kwezinye iinjongo, kubandakanyeka. Namhlanje phantse yonke iziko lezempilo ineeklasi ezisebenzisa le bhola.
Iiklasi ezine-fitball yokulahlekelwa kwesisindo ziya kunceda:
- Ukwenza iimeko ezimnandi nezichanekileyo. Ngexesha lokuzilolonga, imisipha yangasemva isebenza ngokufanelekileyo kwibhola, eyenza i-corset eqinile.
- Yenza ukhululo lwe-press. Ukuze ugcine ukulinganisela kulo lonke usebenze, kufuneka uhlale ucinezela inkcaso.
- Ukwandisa ngokukhawuleza ukuqina namandla. Ngexesha lokuzilolonga, onke amaqela omzimba asebenzayo, avumela ukuphucula ithoni yendalo yonke.
- Lahla intlungu yesifo kunye nezinye izifo, kwaye ukwandise ukuguquguquka kwayo.
- Ukuphucula ukuguquguquka komzimba wonke. Ukuzivocavoca kwi-fitbole kuya kunceda ekwenzeni ilula kakhulu, engayifumaneki nayiphi na enye imisebenzi.
- Lahla iipounds ezingaphezulu. Ngethuba lokufunda kwibhola, i-metabolism ikhawuleza, leyo inceda ukutshisa izitye ezinamafutha emzimbeni.
Indlela yokukhetha i-fitball yokulahleka kwesisindo?
Ibhola elinjalo lokusebenzisa umthambo we-aerobic ayibizi kakhulu. Xa ukhetha ibhola efanelekileyo, kufuneka uqaphele njalo umgangatho wezinto ezivela kuyo ibhola. Iimpawu ezincinci ziba nevumba elimnandi le-rabra, enoba nexesha aliyi kukhwela. Thabatha ingqalelo kwilebula apho ubukhulu becala bhola buboniswa khona, kodwa akukhuthazwa ukuba uyifake kakhulu, njengoko ingozi yokuphuka kwayo iyanda. Ukufumana ububanzi obufanelekileyo bokukhula kwakho, sebenzisa ixabiso kwitafile.
| I diameter yebhola, cm | Ubude, cm |
|---|---|
| 45 | |
| 55 | 152-164 |
| 65 | 164-180 |
| 75 | 180-200 |
| 85 | > 200 |
Enye indlela ephumelelayo - ukuhlala kwibhola, amadolo afanele athole encinane ngaphantsi kweeplavis.
I-Fitball yokuLawula ubunzima
Ukuqeqeshwa kwibhola kuya kunceda ukuphucula imeko yenkcazelo yakho, emva, iingalo nemilenze.
- Ukuzivocavoca inombolo 1 - ukuhlala. Uqeqesho olunjalo lunconywa kubo bonke abavakalelwa intlungu emva, kuquka nabakhulelwe. Thatha ibhola uze uyibuyisele eludongeni, ufake i-ballball phakathi kwakho nodonga. Squat de kubekho i-degrees ezingama-90 phakathi kweenyawo kunye neenyawo. Ibhola ayiyi kuphazamiseka kwaye ayiyiphazamisi, kuyimfuneko ukuyicinezela ngokuxhomekeke eludongeni. Ngaba i-10-sit-ups.
- Ukuzivocavoca inombolo 2 - ukuxuma. Ukomeleza imilenze kunye neenqabile kuyimfuneko ukwenza ukuxhuma kwi-fitball yokulahleka kwesisindo. Yenza ukuze imilenze ingabi phantsi phantsi, kodwa izikhwelo ezivela kwibhola. Ude ude uziva utyhefile emilenzeni yakho, malunga nokuhamba kwama-40.
- Ukuzivocavoca inombolo 3 - ukuguquka. Kufuneka ulungiselele ukwenzela ukuba ugxininiso oluphambili lwentendelezo, okumele lube phantsi ngqo kwamagxa, kwaye ibhola ikhona phantsi kweenyawo. Umzimba umele ufanane nomgangatho. Umsebenzi wakho ukuguqa ngamadolo akho esifubeni ngelixa uguqulwa, kwaye ekuphumeni komzimba kuza kubuya kwindawo yabo yokuqala. Phinda amaxesha 10-15.
- Ukuzivocavoca inombolo 4 - cinezela. Beka kwibhola ngendlela ephantsi kweenyawo, kwaye awuzange ugibele. Ugxininiso lomzimba kufuneka lube kwiisokisi kunye nebhola, kwaye ufake izandla zakho emva kwentloko yakho. Xa uphumelela, phakamisa umzimba, ngokuphakamileyo kunokwenzeka, unciphise nge-inhalation. Ngaba ukuphindaphinda kwama-15.
- Ukuzivocavoca inombolo 5 - ukuhamba. Yiba ngamadolo uze ufake izandla kwibhola. Umsebenzi wakho kukuxininisa ukushicilela kwaye, ngokuxhomekeka phambili, qhafaza kwiindawo zakho. Hlalani kule ndawo imizuzwana embalwa uze ubuyele kwindawo yokuqala. Phinda amaxesha angama-15.
Ukuzilolonga okunjalo kuya kukunceda ulahlekelwe isisindo kwaye uphucule imeko yomzimba wakho. Ukuqeqesha okungenani amaxesha amathathu ngeveki, ukuba kukho umnqweno, ngoko ke.