Qinisa isisu ngalezi zivivinyo ze-Fitball

Kulezi zivivinyo zesisu, ibhola le-yoga (elibizwa nangokuthi ukuzinza, ukuqina, noma ibhola laseSwitzerland) lingaba usizo olukhulu. Leli thuluzi alivamile ukusetshenziswa ngoba abaningi abazi ukuthi bangalethula kanjani ekuqeqesheni. Ngenhlanhla, siveza umkhuba oqinile wokuhambisana ne-abs ngebhola.

Kubalulekile ukwenza isiqiniseko sokuthi ibhola lilingana nobude obufanele. Emsebenzini ngamunye, sizogxila ekuqiniseni isisu, hhayi nje ukuncela esiswini. Ucwaningo lubonisa ukuthi lolu hlobo lokunyakaza lungenza kusebenze imisipha yakho eyinhloko, okusho ukuthi sakha amandla ku-pelvis yakho, emuva, nesisu, hhayi nje i-rectus abdominis yakho (eyaziwa nangokuthi imisipha yakho yesisu).

Izinzuzo

Kulabo abangazi, yibhola elikhulu, eligcwele umoya futhi lisetshenziswa kakhulu ezindaweni zokuzivocavoca ukuze kuzwakale futhi kuqinise imisipha. Kuvame ukusetshenziselwa ukusebenzela indawo yesisu ne-lumbar, noma kunjalo, kuyasiza kakhulu ukuthuthukisa ibhalansi. Yaziwa nangokuthi yibhola laseSwitzerland, futhi isetshenziswa ku-physiotherapy ukuvuselela.

• Isetshenziselwa ukuvimbela nokwelapha ama-pathologies angemuva, njengobuhlungu emhlane ophansi noma endaweni yomlomo wesibeletho.
• Kuwusizo kakhulu ukuthuthukisa ukuhlanzeka kwe-postural
• Isebenza imisipha yokuzinza
• Iqinisa imisipha ngendlela yomhlaba wonke futhi ephelele
• Ilungele ukusebenza okuwumongo kanye nokuzuza ingqikithi yomzimba eqinile futhi imelana
• Kufanelekile kakhulu ukufeza isisu esichazwe
• Ifanele wonke umuntu kungakhathaliseki ubudala nesimo somzimba
• Ikuvumela ukuthi ulungise ukuqina kuye ngeleveli yomuntu ngamunye
• Iwusizo ukukhulula ukungezwani kwemisipha nokusebenza ekululekeni
• Ingasetshenziswa njengendlela eya esimweni sokuphumula
• Ikuvumela ukuthi usebenze imilenze, izinqe, isiqu nezingalo ngokusebenzisa izinketho ezahlukene

ukuzivocavoca kwesisu ngebhola

Okulandelayo sithola isimiso esibanzi sokuzivocavoca kwesisu ngebhola. Kunconywa ukuba uzenze kumjikelezo ukuze unikeze ukuhamba kwesisu futhi ugweme ukuyigcwalisa ngokunyakaza okufanayo.

ibhola crunch

Ake siqale ngezisekelo. Lokhu kuzivocavoca kwe-abs ngebhola kungenye yezinto ezilula, njengoba kufanele nje ulingise i-floor crunch.

1. Sizolala sibheke phezulu ebholeni, ibhola libe ngaphansi komncane wangemuva.
2. Gcina izinyawo zakho phansi, ububanzi be-hip-ububanzi, nezandla zakho ngemuva kwezindlebe zakho.
3. Sizocindezela isisu, sicindezele ama-glutes futhi kancane kancane sifinyeze umzimba ongaphezulu phezulu, siphakamise amahlombe ebhola futhi sigxilise isilevu ngasesifubeni.
4. Sizokwehlisa kancane kancane ingxenye engaphezulu yomzimba ukuze sibuyele ekuqaleni. Lokho kuyimpinda.

Ama-oblique crunches

1. Sizoqala endaweni efanayo nangenhla.
2. Sizoqinisa isisu ngokudonsela inkaba emgogodleni.
3. Sizocindezela izinqe bese sifinyela kancane siye kwesokudla.
4. Sizophakamisa amahlombe ebhola bese sizungeza umzimba ongaphezulu kwesokudla.
5. Sizokwehlisa ngemuva bese siphinda ngakwesokunxele. Lokho kuyimpinda.

Phakamisa idolo ngebhola

1. Ukugcina ibhalansi ebholeni sisekelwa isikhungo, sizophakamisa unyawo lwesokudla phansi bese silethe idolo elingakwesokudla esifubeni.
2. Sizobeka kancane unyawo lwesokudla emuva, bese siphinda ngakolunye uhlangothi. Lokho kuyimpinda.

Uma sifuna ukwenza kube lula, sizokwenza lo msebenzi eduze kodonga noma ikholomu. Singayithinta ukuze sibe nebhalansi esizwayo.

Ukuzinza Ball Shrink

Lesi yisenzo sokulinganisa. Ukwenza kube lula, sizohlala endaweni yokuqala futhi sibambe ibhodi eliphezulu ngezinyawo zethu ebholeni amasekhondi angu-30 kuya kwangu-60.

1. Sizoqala ebhodini eliphakeme, izihlakala ngaphansi kwamahlombe, isisu sidonswe phakathi, futhi iziqongo zezinyawo zihlezi phezu kwebhola.
2. Sizogcina izinqulu zethu zisezingeni futhi sisebenzise umongo wethu ukudonsa amadolo ethu ngasesifubeni sethu, sigingqe ibhola libheke kithi.
3. Sizokwelula imilenze yethu ukuze sibuyele ekuqaleni.

i-ball hip thrust

Lokhu kunyakaza kuvumela imilenze ukuba ingene esenzweni; sizoyizwa kuma-hamstrings nama-glutes. Ukwenza inguqulo elula: Ngamadolo agobile, sizophakamisa bese sehlisa izinqe zethu phansi, sicindezela ama-glutes ethu futhi sibambe umgogodla wethu.

1. Sizolala ngomhlane phansi imilenze yethu icishe iqonde, izithende zethu zihlezi ebholeni, izinqe zethu ziphakame phansi.
2. Sizovumela izingalo ziphumule emaceleni.
3. Sizoqinisa isisu futhi sizodonsela ibhola kithi sigobise amadolo.
4. Sizocindezela ama-glutes, ama-hamstrings futhi siqhubeke nokugcina umgogodla uqinile.
5. Ngokunyakaza kwamanzi, sizokwelula imilenze ukuze sibuyele ekuqaleni.

Dlula ukusuka ezandleni uye ezinyaweni ngebhola

Lungela ukuzwa ukusha kulawo ma-abs aphansi.

1. Lala ngomhlane uvule imilenze yakho futhi izingalo zelulele phezu kwekhanda lakho, ubambe ibhola ezandleni zakho.
2. Sizokwenza ama-crunches, sivule umongo futhi siphakamise amahlombe, izingalo nemilenze eqondile, konke ngesikhathi esisodwa.
3. Njengoba izingalo nemilenze ephakanyisiwe, sizodlulisa ibhola kusukela ezandleni kuya ezinyaweni, sicindezela emathangeni nasezinyaweni ukuze sigcine ibhola lisendaweni.
4. Sizokwehlisa izandla, izinyawo kanye nomzimba.
5. Sizophinda, kulokhu sidlulisela ibhola ezandleni. Lokho kuyimpinda.

I-Plank ku-Fitball

Indlela enhle yokuqinisa umgogodla ngendlela eguquguqukayo. Isebenza ngokujulile imisipha, ngoba kufanele isekele ukungazinzi kwebhola. Ngenxa yalesi sizathu, kuyinto yakudala yokusebenza endaweni ethile yomzimba usebenzisa le nto.

1. Kumayelana nokwenza ipulangwe lendabuko, ukubeka izindololwane nezingalo ebholeni.
2. Uzoqaphela ukuthi kufanele ugxile kanjani futhi wenze umzamo wokugcina ibhalansi yakho ku-Fitball. Simple futhi ngempumelelo!
3. Ungenza futhi insimbi uphumuze izinyawo zakho kuFitball, esikhundleni sezingalo zakho.

Iphiramidi

Ukuvivinya umzimba kwesisu okunebhola elibiza kakhulu kunalokho okubonakala ekuqaleni. Ngakho-ke, ilungele abantu abanohambo olude emsebenzini oyinhloko. Kodwa-ke, ungazama, ngoba akuyona ingozi. Uzofuna ukwenza kahle ukuthutha ngenhla ngaphambi kokuzama lokhu kuhluka.

1. Beka izintende zezandla phansi, kanye nezitebhisi zeFitball ngamadolo agobile.
2. Okulandelayo, kufanele uphakamise izinqe zakho ubheke ophahleni, wenze umbhoshongo.
3. Ikhanda kufanele lihlale phakathi kwezingalo, libheke ngasebhola.

ukunwetshwa komlenze

Kuyinto elula futhi esebenza ngempumelelo kakhulu ngesikhathi esifanayo. Umsebenzi ujule kakhulu ngenxa yokungazinzi kwebhola.

1. Hlala ku-Fitball amathe ezinyawo zakho abheke phansi, futhi amadolo akho agobe nge-engeli engu-90 degree.
2. Nweba izingalo zakho phambili izintende zakho zibhekane.
3. Umhlane kufanele uhlale ude kakhulu futhi isisu sisebenze.
4. Okulandelayo, welula umlenze owodwa ngaphambili njengoba wenza isiyingi esigcwele ngezingalo zakho.
5. Aphinde alubeke phansi unyawo. Yenza futhi ngomunye umlenze.