Ibhola yokufaneleka, okanye i- fitball-yimimangaliso yezemidlalo simulator, ngo-2008 yabizwa ngokuba yiyona nto ibaluleke kakhulu kwimveliso yonyango. Ukuzivocavoca kwibhola e-inflatable kunika umzimba umthwalo ophezulu, kwaye ngaphandle koko, kunomdla ngakumbi kwaye awuqhelekanga ukuzibandakanya kuwo. Ukuzivocavoca umzimba kunye nebhola akukhuthazi nje kuphela amandla kunye nokunyamezela, kodwa kunye neempawu ezinjenge-flexibility and coordination of movements. Ukongezelela, izifundo eziqhelekileyo kwi-fitball kwiinyanga ezi-1-2 nje ziphucula kakhulu i-posture.
Ukuzivocavoca kwibhola: into embalwa yembali
Kwi-aerobics, i-fitball ayizange ifumaneke kwiminyaka yamuva nje, abaninzi bakholelwa. Kwaqala ukusetyenziswa kwasekuqaleni kwee-1950 eSwitzerland - kodwa ngelo xesha kwakuyimfuneko yokuba oogqirha bancomela kwizigulane ngokukhubazeka. Kwiminyaka engama-20 kuphela emva koko, izazinzulu zaseMerika zaqala ukuyijonga njengemidlalo yemidlalo kubo bonke abantu. Ngama-1990, xa ukubunjwa, i-aerobics, ukulinganisa umzimba kwandula kakhulu, ibhola yaseSwitzerland yaqala ukusetyenziswa njengokuba ngoku.
Kwixesha elinjalo, ezininzi zinezixhobo eziye zaphuhliswa zikunceda kwaye zilahla intlungu, kunye neentlobo zeetoni kwaye zomelele umzimba wonke. Namhlanje, ukuqhutyelwa kwenkampani yokushicilela ibhola yokuzivocavoca, kunye nezinye izinto zokufunda eziqhelekileyo, ziyaziwa kakhulu.
Ukuzilolonga kwibhola
Ukuzilolonga umsebenzi kunye ne-fitbolom kukho ininzi, kwaye iindawo ezikuzo zonke izi fundisi ezahlukeneyo zikhetha ukhetho lwabo. Sinikeza ubunzima obugqwesileyo kunye neentlobo ezahlukeneyo ezivumela ukuba uqeqeshe umzimba wonke. Musa ukulibala ukuba ekuqaleni kokuqeqesha, ukufudumala kubalulekile (ubuncinane bentshukumo yeesetyhula ngamanqaku onke ngokukhawuleza kunye nemizuzu engama-4 ukuya ku-5 eqhutywa kwindawo).
Ukuphakanyiswa kwepelvic (ukusetyenzwa komsebenzi, umva, imilenze)
Beka phambi kwebhola, ukuphosa imilenze kuye, ngaphandle kokuthinta iinyawo zakhe. Yenza ibhola ngeenyawo zakho, uphakamise i-pelvis. Kwinqanaba eliphezulu, ubambe imizuzwana embalwa, uze ubuyele kwindawo yokuqala. Unokuphumla izandla zakho phantsi. Phinda kathathu.
Izitrasi kumacala (press and oblique muscle muscle)
Ukulala emhlane, ibhola ixutywe phakathi kwemilenze, iguqa ngamadolo, izandla zihlala phantsi. Musa ukukrazula emagxeni, ugxilise imilenze yakho ngakwesokudla, buyela eyokuqala, uze ujikeleze ngakwesobunxele. Udinga ukuphindaphinda oku 12. Kwinqanaba eliphambili, imilenze kufuneka ilinge ngqo kwaye yenza ngendlela eyahlukileyo.
Ukuphikisana ne-fitball (press)
Ukulala phantsi, ibhola iyaqhawula phakathi kwamadolo, imilenze igobile, izandla zisemva kwentloko, isisu sinyanzelisiwe. Phakamisa imilenze uze uphuphe i-pelvis phantsi. Phinda amaxesha angama-12.
I-Push-ups
Thetha phantsi ngesisu sakho kwi-ballball kwaye uqhube phambili ngezandla zakho ukuze imilenze engezantsi kwamadolo ahlale kwibhola. Nciphisa iingalo zakho ngokukhawuleza, wenze i-classic push-ups. Kuthatha ukuphindaphinda kwama-10-12. Lo msebenzi uquka izihlunu zomzimba wonke.
Emva kwe-push-ups (izandla, ingakumbi emva kwezandla)
Izandla zihlala kwibhola, iinyawo - emgangathweni, umzimba wenza umgca ochanekileyo kunye nobude obude. Ncothula ngokukhawuleza, ukugoba iingalo kwiingqungquthela. Phinda ngokuphindaphindiweyo ngokusemandleni akho, ngamaxesha 10-12.
Ukuphakamisa imichilo (ngamatye kunye nemilenze)
Thetha phantsi ngesisu sakho kwi-ballball kwaye uqhube phambili ngezandla zakho ukuze imilenze engezantsi kwamadolo ahlale kwibhola. Ngenye indlela pha kamisa imilenze yakho phezulu. Yenza amaxesha angama-10-15 ngomlenze ngamnye.
Ukuzilolonga kwibhola kufuneka kwenziwe kwimizuzu engama-40 kathathu ngeveki. Xa uzigqiba zonke, vele uqale kwakhona. Ngenxa yolu qeqesho, uya kuzuza ukunyamezela , amandla kunye nokuxhamla. Kwividiyo uyakubona ukuzithobela umzimba wonke, oya kuba luncedo kuwe.