Ukukhulelwa ngethuba eliyinkunzi lokuba ngumfazi kwaye lidlulisele kuye kwinqanaba lomama. Eli xesha alifanelekanga ukuchitha usuku embhede, kodwa unokufumana nje umsebenzi wakho we-niche. Ukuzivocavoca umzimba okulula kungenziwa kwi-yoga, emsebenzini kunye ne-fitball, i-aerobics, ukubhukuda, njl.
Namhlanje, ibhola ye-gymnastic-fitball-ikhokela ekukulungiseni umfazi ekuzaleni, kunye nokuxhasa isimo sakhe somzimba ngexesha lokukhulelwa. Khumbula, kwi-trimester yokuqala, kufuneka uqaphele nantoni nayiphi na imisebenzi. Ngaphandle kwabo bantu babenomdla kwizemidlalo ngaphambi kokukhulelwa.
Ukuhlawula ibhola ye-fitball yabasetyhini abakhulelweyo
I-Gymnastics yabasetyhini abakhulelweyo kwi-fitball, njengawo nawuphi na olunye uqeqesho, iqala ngokufudumala. Emva koko, sinoxanduva lomntu omncinci ngaphakathi kwethu kwaye sifuna ukufudumala zonke izihlunu ukwenzela ukuba singabi nengozi kakhulu, iinyembezi kunye namanqaku alula. Kancinci, ukutshintsha ngokukhawuleza ukuhamba ngokukhawuleza. Ngenye indlela uhambe kwiisokisi, izithende kwaye ukhwela esithende ukuya kwizwane. Ungahlala ngaphantsi kwamahlanu. Ukuhlawula ngokukhethekileyo ukuphefumula, kufuneka kube nokuzola kunye nokujulile. Ngeli xesha elifudumalayo, unokubamba ukuphefumula kwakho ngaphezu kwamasekhondi amathathu ngelixa ugcotshwa kwaye uvula.
Ukuzivocavoca kwabasetyhini abakhulelweyo kwi-fitball
Masiqale ngokuzilolonga kwi-ballball yangaphambili. Ukwenza oku, hlala ngqo kwibhola, ubambe into ethile, kwaye uqale ukuhamba, utshintshe isikhundla kwisithuba esezantsi (udweba isibalo-sibhozo, phambili-ngasemva, ngakwesobunxele-kwesobunxele). Lo msebenzi wenziwa ubuncinane imizuzu elishumi yemihla ngemihla.
I-Fitbol ngexesha lokukhulelwa kuyimfuneko kumaqela amaninzi emisipha. Ngoko, kukho uchungechunge olubanzi lwezakhono eziza kunceda oomama besikhathi esizayo ukuqinisa imisipha yemilenze kunye neentambo. Ndixelele malunga nokusebenza kakuhle. Ngoko, ukulala emhlane wakho, faka inyawo elinye kwi-ballball, yesibini ukuxelisa ukukhwela ibhayisiki, indlela yokuqala, enye enye. Sitshintsha isikhundla semilenze kungekho ngaphezu kwama-6-8 okuphindaphinda. Ukuhlala kwisimo esifanelekileyo, bhinqa umlenze wesobunxele emadolweni, uyiphakamise, qinisekisa ukuba umlenze wakho ophantsi unxulumene nomgangatho. Kule ndawo, yenza ukujikeleza kweesetyhula ezinyantya.
Ukuqinisa imisipha yeengalo, hlalani ngqo kwi-ballball, qiniseka ukuba isikhumba asihlohli. Ukuthabatha ezandleni zakho, ukuphakamisa enye okanye enye ingalo ngokuthe ngqo kwinqanaba lomgangatho. Ukuphindaphinda okunjalo ukuya kumaxesha angama-10 ngesandla ngasinye. Ukuba ngaba nzima ukuba ugcine ukulinganisela kwakho, kwaye oku kwenzeka ngokuphindaphindiweyo ngenyanga yokugqibela yokukhulelwa, vuthela ibhola kude.
Isikhundla esifanayo sokuqala, kuyimfuneko kuphela ukusabalalisa imilenze yakho ngokubanzi kwaye uxhomekeke phambili. Esinye isandla sokuba bonke bafaka intanyeni, intsimbi yesibini kwi-elbow malunga nama-90 degrees. Ukwenza umsebenzi, ugobe kwaye ungayiguquli umxube we-elbow. Emva kokwenza amaxesha angama-8-10, tshintsha isandla sakho.
Ukuhlawula kwi-fitball akunzima kakhulu ukuqinisa kunye nezihlunu zesifuba:
- uhlale eTurkey, thabatha ibhola ye-fitball ezandleni zakho uze uzame ukuyifakela nzima kunokwenzeka. Ngexesha elifanayo, gcina izibonda zakho zihambelana nomgangatho. Ngaba ukuphindaphinda kwama-10-15;
- ngoku sihlala kwakhona kwi-ballball, sibambelela ngqo, ezandleni zamagqabha phambi kwethu. Sifaka izandla zethu kwicala size sibuyele kwindawo yokuqala, qinisekisa ukuba izibonda zakho azigugu. Kwakhona, akukhophindaphinda ngaphezu kwe-15.
Amagama ambalwa, ngaphambi kokuba siye kwelinye isethi yokuzivocavoca, ndingathanda ukupha i-fitbole. Olu hlobo lwenyathelo luya kukwenzela ngokukhawuleza inkqubo yokudlula. Kunokwenzeka ukutshintsha imizimba ngezindlela ezahlukileyo, ngokuqala ukuguquka kwe-pelvic, ukuphela kunye neziqwenga ezifanayo.
Ukuzilolonga kwi-fitball emva kokubeletha
Njengoko uqonda, i-fitball ibhola yendalo yonke efanelekileyo kubantu baluphi na ubudala. Ngoko, kulula kakhulu ukujongana naye emva kokubeletha. Eyinyaniso, kwanokugwinxa umntwana usenokuhlala e-fitbole.
Ngokomzekelo, iziqendu ezimbini:
- Hlala phantsi kwibhola, eya kuba ngaphantsi kwesinqe, izandla emva kwentloko. Kwimeko enjalo, shintshela i-trunk ngakwesokudla nangobunxele. Musa ukukhawuleza naphi na. Eli nyathelo liqeqesha kakuhle imisipha ye-pelvic;
- i-push-ups ukusuka phantsi, amadolo ngexesha elinye libeka ibhola. Asiyikuguqula umva. Ngokuphindaphinda okulandelayo, zama ukuhla ngaphantsi kunokwenzeka.
Ngokubanzi, ezo zifundo ozenzayo ngexesha lokukhulelwa, ungasebenzisa emva kokubeletha. Into ephambili kukulawula umthwalo emzimbeni wakho.