Ibhola ye-Gymnastic okanye ibhola ye- fitball- yaqatshelwa njengento ebalulekileyo kakhulu kwimveliso yonyango. Kwaye oku kunelungelo elifanelekileyo le-titleball-fitball ayinayo inkcazo, kodwa ngexesha loqeqesho luza kusetyenziswa phantse zonke iimisipha. Nangona uqeqeshelwa kwi-ballball, nokuba ngaba ucinezela, izikhwelo, iinqumlo, ukunyameka kwakho kuqhubeka kwinkqubo yokuphucula, kuba ukugcina ibhalansi kwibhola rhoqo, imisipha yangemva kufuneka isebenze lonke ixesha. Ngoko, namhlanje siza kubelana nawe ngeendlela ezifanelekileyo kakhulu zokuzivocavoca ngebhola yokuzivocavoca, kodwa ngaphambi kokuba sixoxe ngemvelaphi ye-fitball.
Inxalenye ethile yembali
Ibhola lokuzivocavoca laqulunqwa kwaye laphunyezwa ngokusetyenziswa kwiminyaka yama-50 yekhulu lokugqibela eSwitzerland. Oogqirha baseSwitzerland basebenzise izivo zokuzivocavoca ngebhola yokuzivocavoca ukuze baphathe unyango kunye nokulungiswa kwimeko yokukhubazeka, kwaye kufuneka ndithi, bayisebenzisa ngokuphumelelayo. Emva kweminyaka engamashumi amabini yomsebenzi waseSwiss osebenzayo, oogqirha baseMerika bamukela le ndlela kubo kwaye basebenzisa ibhola ukunyanga izifo ze-musculoskelet system. Kwakuvela eMelika ukuba umzila owawuvela kwibhola yokuzivocavoca ukuya kwibhola lokufaneleka. Ukususela kuma-90, sebenzisa izakhiwo kunye ne-fitball ziphuma emva kwesinye.
Yintoni i-fitbol eyenzayo?
Ukuzivocavoca kwibhola ye-gym akufanelekanga kuphela ukulahleka kwesisindo, kodwa kunye nokuqeqeshwa kwamandla. Nge-ballball, ungaphambanisa iingalo kunye nemilenze yakho, unokumisa imisipha kwindawo yangaphakathi yamathanga. Kukho neenkqubo zokuqeqesha kwi-ballball ye-fitball, ukubuyela emva, ukusetyenziswa okulula, kwaye, ngokuqinisekileyo, kwi-press.
Kuyindlela yokuzivocavoca kwibhola yokuzivocavoca ukuba ininzi yethu inomdla kuyo, kuba sonke sifuna isisu esisisityebi. Kule "shishini" i-fitball iya kuba yinto enobuncedo, kuba abaninzi banokukhawuleza ngokukrakra ngokuqhelekileyo "ukupompa" komshicileli phantsi. Ibhola yokuzivocavoca izokukunceda ukuhlukana kwemisebenzi yakho, ukuhlaziya kunye nokuhlukahluka, unokwenza lula ukuba zakho iingxaki rhoqo imihla ngemihla.
Ukuzivocavoca
Namhlanje siza kuqwalasela iisethi zokuzivocavoca kwibhola lokuzivocavoca.
- Sigxininisa kwi-forearm, siyifake ibhola phakathi kwemilenze yethu. Siphakamisa imilenze ebolileyo kunye nebhola, ungaguquli uze ugobe imilenze - amaxesha angama-8-16.
- Asitshintshi indawo yokuqala, siqondisa iinyawo kunye ne-ballball, sijikeleze size siphambuke ngasekunene nakwesobunxele, ngelixa imilenze iphakanyiswa 45 ° ukusuka phantsi.
- Senza indlela yesibini ekusebenziseni okokuqala - amaxesha angama-8-16.
- Senza indlela yesibini yokuguqula.
- Siyinciphisa ibhola phantsi, sibeke iinyawo zethu phezulu kwebhola ngesimo esisiqingatha. Izandla ngentloko kunye nokunyuka komzimba - amaxesha angama-8-16.
- Ngaphandle kokutshintsha isikhundla sokuqala, sikwenza ukuphakanyiswa ngomzimba ngokuphazamisa - amaxesha angama-8-16.
- Senza indlela yesibini kwi-Exercise 5.
- Senza indlela yesibini kwi-Exercise 6.
- Solulela imilenze yethu kwibhola, sikhulise izikhwelo, sibhekise kwiingalo ezichanekileyo. Isikhundla sagqityiwe. Phantsi, phakamisa izikhwelo kunye ngexesha elifanayo, pha kamisa umlenze wesobunxele. Siyigxininise isikhundla, sinciphise umlenze wokuqala, ngoko ke izicwangciso. Phinda kwakhona ngasekunene.
- Siyibhinqa ibhola phakathi kwemilenze eqondileyo, senza i-ascension ukuya kwindawo ecacileyo - amaxesha angama-8-16.
- Siphinda kwakhona, kodwa emva kokuphakamisa ibhola ngemilenze, siyifumana kwizandla, kwaye siyiphantsi ngentloko. Xa uphakamisa imilenze - buyisela ibhola kwisikhundla sangaphambili.
- Ukushiya imilenze kwisimo esilungileyo, izandla ukuya ecaleni, unciphise imilenze kunye nebhola ngakwesobunxele, uze uye ngasekunene-amaxesha angama-8-16.
- Sabuyisela imilenze kwisikhundla esicacileyo size senze i-twisting - 8-16 maxesha.
- Salala ngapha, ibhola iphoqa phakathi kweenyawo, siphakamisa imilenze 8-16 maxesha.
- Sifake imilenze yethu emoyeni, sithwala iinyawo zethu phezulu kuma-8-16 amaxesha.
- Babuyisela imilenze kwisimo sabo sokuqala, bavalelwe emoyeni imizuzwana eyi-10.
- Sitshintshela icala kwaye siphinda yonke into ukusuka kwizifundo ezi-14 ukuya kwelinye umlenze.