I-Fitball yabesifazane abakhulelwe

Ngenxa yokusungulwa kwe-fitball yaseSwitzerland, abesifazane abakhulelwe emhlabeni jikelele manje bangakwazi ukuqeqesha ukuguquguquka kwemisipha, ngaphandle kwamandla. Uma uthatha umqondo wokuthi ubeletha ingane, udinga ukuzigqoka njenge-crystal vase bese uchitha isikhathi esiningi embhedeni. Ngenxa yokuthi omama abasaqala ukuhola ukuphila okusebenzayo phakathi nale nkathi enzima futhi bafaka ukuvocavoca kwi-fitball yabesifazane abakhulelwe, ubude nobuhlungu besikhathi sokusebenza behle. Ukubuyiselwa komzimba wokubeletha nakho kuhamba ngokushesha, uma futhi ngemuva kokuzalwa komntwana akusiyikushaya leli bhola elingummangaliso ekhoneni elikude.

Kuphi ukuthenga ibhola lokufaneleka labo besifazane abakhulelwe?

Ukuze uthenge leli bhola kuyadingeka ukuthatha nayo yonke imithwalo yemfanelo, ngemuva kokuthola okungekho emthethweni, kukhona ingozi yokuthi ngeke ukwazi ukulwa nomthwalo, ngelinye ilanga lizoqhuma ngaphansi kwakho, futhi lokhu kungabangela ukuhlukunyezwa kwe-tailbone, noma okubi kakhulu ekusongweni kokukhulelwa.

Ama-fitball angabizi ezimakethe, ngaphandle kuphela okufana nekhwalithi, kodwa zenziwe ngokusho kobuchwepheshe obuvamile futhi zingaqhuma ngesikhathi esisodwa. I-fitball elungile ingamelana nomthwalo wamakhilogremu angaba ngu-300 futhi, uma iwonakele, ihlanjululwa kunokuba iqhume njengomlingani wayo waseChina. Ngenxa yokuthenga, iya esitolo sezinto zokudlala, lapho izimpahla ziqinisekisiwe futhi zinesiqinisekiso.

Ungakhetha kanjani i-ballball yebhola yabesifazane abakhulelwe?

Uma ukuphakama kwakho kungadluli ku-152 cm, ububanzi bebhola akufanele kube ngaphezu kuka-45 cm. Uma ukhuphuka kufika ku-175 cm, ubukhulu obudinga buyi-65 cm. Kodwa ngamadodakazi amakhulu, ibhola lingaba ngu-75 cm.

Ngembala, yilowo nalowo wesifazane ukhetha uhlobo aluthandayo - imibala ekhanyayo yenza usebenze futhi uthuthukise isimo sakho sengqondo. Uma ulahlekile, buza umbonisi ukuthi ungakhetha kanjani i-fitball yabesifazane abakhulelwe. Ungalulekwa ngebhola elinomkhonto ongenhla, ukuze uvikele ukujula, noma ungahlukaniswa ngokusheleleka kwesigamu, omunye ugwadule. Kodwa ngokuyisisekelo, kunezinto ezivamile nge-ribbed surface ebhokisini.

Ukukhulelwa kweFitbole Training

Ungasebenzisa ibhola yokuzivocavoca ngezindlela ezehlukene - vele uhlale kuso, usebenzisa esikhundleni sesitulo sezingubo noma isihlalo sekhompiyutha, unciphisa ukucindezeleka kwemisipha, ngokuphumula nokuphumula, noma ukwenza imfanelo ku-fitball yabesifazane abakhulelwe. Kwanele ukuba ufunde umzimba omncane wokuzivocavoca ukuze ugcine umzimba wakho uqede ngesikhathi sonke sokukhulelwa.

Amakilasi angaqala kusukela ku- trimester yesibili , lapho kusongelwa ukudlula kwesisu, futhi uma kungekho okuphikisanayo. Ngaphandle kwamasu okugcoba , manje usuqala ukuqeqesha ukunyakaza okuzosiza ngesikhathi sokubeletha. Phela, zonke izibhedlela zokubeletha manje zisebenzisa ukusetshenziswa komama we-fitball, iningi lazo eliphendula kahle ngokuphathelene nalo.

Isiyinkimbinkimbi sokuzivocavoca okulula ku-fitbole kwabesifazane abakhulelwe.

1. Uhlezi ebhola ngemilenze ehlukene kakhulu ukuze ugijime kusukela ohlangothini kuya kwesinye noma emuva nangemva - ukuhamba okunjalo kukhulula umthwalo kusuka okhalweni, kukhulule ubuhlungu ngemuva. Kukhona ukuqiniswa kwemisipha ye-pelvic, futhi uma ufaka ama-Kegel umzimba, uzothola umphumela omuhle kakhulu.
2. Ngemuva kokuthi ufunde ukuthi ungalondoloza kanjani ibhalansi kahle, ungangezelela ukuzivocavoca - uhlezi ebhola ukuhudula ngakwesokudla nangesokunxele. Ungashintsha i-trunk, ufake izandla zakho ebhande lakho noma ikhanda lakho.
3. Hlala kuwo wonke ama-four bese ulala ebhodini ngesifuba sakho, ummbambe ngezandla zakho. Izinkalo kufanele zikhululeke ngangokunokwenzeka, zizonciphisa ubuhlungu.
4. Uhlezi phansi, faka i-fitball emkhatsini wemilenze namadolo, uyifake kanzima ngangokunokwenzeka, ulungise imizuzwana emihlanu. Lokhu kuyisimo esihle kakhulu semisipha ye-perineum kanye nohlangothi lwangaphakathi lwethanga.

Ngenkathi usebenza nge-fitball yabesifazane abakhulelwe, ungakhohlwa ngamasu okuphepha. Yehla kancane kancane ngemilenze ehlukanisiwe, uphinde ususe isandla. Uma ufunda nje ibhola, cela ukuba uthande abathandekayo bakho noma ubambe ngemuva kwesihlalo.