Yomeleza isisu ngale mithambo yeFitball

Kwezi mithambo zesisu, ibhola ye-yoga (ekwabizwa ngokuba yi-stability, fitness, okanye i-Swiss ball) inokuba luncedo olukhulu. Esi sixhobo asifane sisetyenziswe kuba abaninzi abazi ukuba bangasingenisa njani kuqeqesho. Ngethamsanqa, sityhila inkqubo engqongqo yokuthomalalisa i-abs ngebhola.

Kubalulekile ukuqinisekisa ukuba ibhola ubukhulu obuchanekileyo bobude. Kumsebenzi ngamnye, siya kugxininisa ekuqiniseni isisu, kungekhona nje ukufunxa kwisisu. Uphononongo lubonisa ukuba olu hlobo lwentshukumo lunokusebenza ngakumbi kwimisipha engundoqo, oku kuthetha ukuba sakha amandla kwi-pelvis, umva, kunye nesisu, kungekhona nje i-rectus abdominis (eyaziwa ngokuba yimisipha yesisu).

Izinzuzo

Kulabo abangaziyo, yibhola enkulu, ezaliswe ngumoya kwaye isetyenziswe ngokubanzi kwiindawo zokuzivocavoca ukuze ithoni kwaye iqinise imisipha. Ihlala isetyenziselwa ukusebenzela indawo yesisu kunye ne-lumbar, nangona kunjalo, kuluncedo kakhulu ukuphucula ukulinganisela. Ikwabizwa ngokuba yibhola yaseSwitzerland, kwaye isetyenziswa kwiphysiotherapy ukubuyisela kwisimo sangaphambili.

• Isetyenziselwa ukuthintela kunye nokunyanga i-pathologies yangasemva, njengentlungu ephantsi okanye kwindawo yomlomo wesibeleko.
• Iluncedo kakhulu ekuphuculeni ucoceko lwasemva
• Isebenza izihlunu zokuzinzisa
• Yomeleza izihlunu ngendlela yehlabathi nepheleleyo
• Ilungele ukusebenza undoqo kunye nokufezekisa undoqo womzimba owomeleleyo kunye noxhathisayo
• Efanelekileyo kakhulu ukufezekisa isisu esichazwe
• Ifanele wonke umntu kungakhathaliseki ubudala kunye nesimo somzimba
• Ikuvumela ukuba uhlengahlengise ubunzulu ngokuxhomekeke kwinqanaba lomntu ngamnye
• Iluncedo ekukhululeni uxinzelelo lwemisipha kunye nokusebenza ukolula
• Ingasetyenziswa njengendlela eya kwimeko yokuphumla
• Ikuvumela ukuba usebenze imilenze, iimpundu, isiqu kunye neengalo ngeendlela ezahlukeneyo

ukuzivocavoca kwesisu ngebhola

Okulandelayo sifumana inkqubo ebanzi yokuzivocavoca kwesisu ngebhola. Kunconywa ukuba uzenze kwisekethe ukunika ukuhamba kwesisu kwaye ugweme ukuyihluthisa kunye nokunyakaza okufanayo.

ibhola crunch

Masiqale ngezinto ezisisiseko. Lo msebenzi we-abs kunye nebhola yenye yezona zinto zilula, kuba kufuneka uxelise umgangatho womgangatho.

1. Siya kulala sijonge phezulu ebholeni, nebhola phantsi komqolo omncinci.
2. Gcina iinyawo zakho emhlabeni, ububanzi be-hip-width ngaphandle, kunye nezandla zakho emva kweendlebe zakho.
3. Siza kucudisa isisu, sicinezele i-glutes kwaye sinciphise ngokukhawuleza umzimba ongaphezulu phezulu, siphakamise amahlombe ebhola kwaye siqhube isilevu ngasesifubeni.
4. Siza kuthoba kancinci indawo ephezulu yomzimba ukubuyela ekuqaleni. Yimpinda leyo.

Crunches Oblique

1. Siza kuqala kwindawo efanayo nangasentla.
2. Siya kuqinisa isisu ngokutsalela inkaba ngasemqolo.
3. Siyakucudisa iimpundu kwaye sicuthe kancinci sinyuke siye ekunene.
4. Siya kuphakamisa amahlombe ebhola kwaye sijikeleze umzimba ophezulu ngasekunene.
5. Siya kuthoba umva kwaye siphinde kwicala lasekhohlo. Yimpinda leyo.

Ukuphakamisa idolo ngebhola

1. Ukugcina ibhalansi kwibhola kunye neziko elixhaswayo, siya kuphakamisa unyawo lwasekunene emhlabeni kwaye silethe idolo lasekunene kwisifuba.
2. Siza kubeka unyawo lwasekunene ngasemva, emva koko siphinde kwelinye icala. Yimpinda leyo.

Ukuba sifuna ukwenza kube lula, siya kwenza lo msebenzi kufuphi nodonga okanye ikholamu. Sinokuyichukumisa ukuze sibe nokulungelelana okuncedisiweyo.

Uzinzo Ball Shrink

Esi sisenzo sokulinganisa. Ukwenza kube lula, siya kuhlala kwindawo yokuqala kwaye sibambe ibhodi ephezulu ngeenyawo zethu ebholeni imizuzwana engama-30 ukuya kwengama-60.

1. Siza kuqala ebhodini eliphezulu, kunye nezandla phantsi kwamagxa, isisu sitsalwe ngaphakathi, kunye neentloko zeenyawo zihlala phezu kwebhola.
2. Siza kugcina umgangatho wezinqe zethu kwaye sisebenzise undoqo wethu ukutsalela amadolo ethu ngasesifubeni sethu, siqengqela ibhola kuthi.
3. Siya kuyolula imilenze yethu ukubuyela ekuqaleni.

ibhola esinqeni

Le ntshukumo ivumela ukuba imilenze ingene kwisenzo; siya kuyiva kwi-hamstrings kunye ne-glutes. Ukwenza inguqulelo elula: Ngamadolo agobileyo, siya kuphakamisa kwaye emva koko sithobe izinqe zethu emhlabeni, sicinezele i-glutes yethu kwaye sibandakanye umbindi wethu.

1. Siya kulala ngomqolo phantsi imilenze yethu iphantse iqonde, izithende zethu zihleli ebholeni, izinqe zethu ziphakanyiswe phantsi.
2. Siya kuziyeka iingalo ziphumle emacaleni.
3. Siza kuqinisa isisu kwaye siya kutsalela ibhola kuthi sigobe amadolo.
4. Siya kucinezela i-glutes, i-hamstrings kwaye siqhubeke nokugcina i-core core.
5. Kwintshukumo yamanzi, siya kwandisa imilenze ukubuyela ekuqaleni.

Dlula ukusuka ezandleni uye ezinyaweni ngebhola

Zilungiselele ukuva ukutsha kwezo thumba zingezantsi.

1. Lala ngomqolo imilenze yakho yandisiwe kwaye iingalo zolule phezu kwentloko yakho, ubambe ibhola ezandleni zakho.
2. Siza kwenza i-crunches, sisebenze i-core kwaye siphakamise amahlombe, iingalo kunye nemilenze eqondileyo, zonke ngaxeshanye.
3. Ngeengalo kunye nemilenze ephakanyisiweyo, siya kudlula ibhola ukusuka ezandleni ukuya ezinyaweni, sicinezele amathanga kunye neenyawo ukugcina ibhola kwindawo.
4. Siza kuthoba izandla, iinyawo kunye ne-torso.
5. Siza kuphinda, ngeli xesha sidlulisela ibhola ezandleni. Yimpinda leyo.

Iplanga kwiFitball

Indlela enkulu yokomeleza ingundoqo ngendlela eguquguqukayo. Isebenza ngokunzulu imisipha, ekubeni kufuneka ixhase ukungazinzi kwebhola. Ngesi sizathu, yiklasikhi yokusebenza kwindawo exeliweyo yomzimba usebenzisa le nto.

1. Kumalunga nokwenza iplanga yemveli, ukubeka iingqiniba kunye neengalo ebholeni.
2. Uya kuqaphela ukuba kufuneka ugxininise njani kwaye wenze umzamo wokugcina ibhalansi yakho kwiFitball. Ilula kwaye iyasebenza!
3. Unokwenza intsimbi iphumle iinyawo zakho kwiFitball, endaweni yeengalo zakho.

IPiramidi

Kukuzilolonga kwesisu okunebhola okuxabisa kakhulu kunoko kubonakala xa uqala ukuyijonga. Ke ngoko, ilungele abantu abanohambo olude kumsebenzi ongundoqo. Nangona kunjalo, unokuzama, kuba akukho mngcipheko. Uyakufuna ukukwazi ukwenza oku ngasentla phambi kokuba uzame olu lwahlulo.

1. Ukuphumla kwezandla zezandla emhlabeni, kunye namanyathelo kwiFitball ngamadolo aguqe.
2. Emva koko, kufuneka uphakamise isinqe sakho ukuya kwisilingi, wenze iphiramidi.
3. Intloko kufuneka ihlale phakathi kweengalo, ijonge ngasebholeni.

ukwandiswa komlenze

Ngumsebenzi olula nosebenzayo ngexesha elinye. Umsebenzi unzulu kakhulu ngenxa yokungazinzi kwebhola.

1. Hlala kwi-Fitball kunye neenyawo zeenyawo zakho zithe tyaba emhlabeni, kwaye amadolo akho agobile kwi-angle ye-90 degree.
2. Yandisa iingalo zakho phambili izandla zakho zijonge enye kwenye.
3. Umva kufuneka uhlale ude kwaye isisu sisebenze.
4. Emva koko, wandisa umlenze omnye ngaphambili njengoko usenza isangqa esipheleleyo ngeengalo zakho.
5. Kwaye ubeka unyawo lwakhe phantsi kwakhona. Yenza kwakhona ngomnye umlenze.