I-Fitball ibhola lempilo. Ukwakhiwa kodokotela waseSwitzerland kwakungasetshenziswa kuphela ezibhedlela ukubuyisela iziguli ngemuva kokusebenza, ukulimala, ukuhlukunyezwa, kanye nokwelashwa kwabadlali abaqeqeshiwe. Ngemva kwesikhashana, ibhola lokuzivocavoca lathuthela eMelika, lapho empeleni yaba khona i-fitball. I-America, njengoba uyazi, yizwe lamathuba - futhi i-fitball inethuba lokuba yindlela ethandwayo yobuhle nempilo yabantu abayizigidi emhlabeni.
Izinzuzo
Ukuzivocavoca kokuqala ebhodini lokuzivocavoca nje ukufunda ukuthi ungahlala kanjani kulo. Kubonakala sengathi kuyinto encane! Kodwa-ke, ngemva kokuzama, abaningi babamba emakhanda abo bese bezisola ngemali yokuthenga. I-Fitbol futhi izama ukugoqa ngaphansi kwakho, futhi uma "ugibela", ungaqala ukugxuma, ukugoqa, ukusula noku "ukugwedla".
Ngenkathi usuhlezi kule nqubo eyisisekelo, yonke imisipha ehilelekile ekulondolozeni ibhalansi iyancipha. Futhi lena yonke i-pelvis encane, imisipha yamathanga, amathanga, umshini kanye nomhlane. Okusho ukuthi, okuningi.
Emzimbeni wethu kunezinhlanzi ezincane ezincane, okungeke kwenzeke ukupompa ngezigqoko ezijwayelekile, ukugijima noma ukugijima. Ukungena okujulile okunjalo okuyingxenye encane yomzimba wethu, kudinga ukucindezeleka isikhathi eside. Ngakho-ke, udinga ukufunda ukuthi ungagcina kanjani isikhundla esihlezi ebhola isikhathi eside.
Ngenxa yebhola lezemidlalo lokuzivocavoca, uqeqesha imisipha yakho yezinhliziyo, uhlelo lwe-genitourinary, izitho zokuphefumula, isisombululo kanye nokugaya. Uma kubonakala kuwe ukuthi uhlezi ku-fitball ekuphumeni, empeleni, kukhona ukunyakaza okuhambayo okuhamba phambili, futhi ngenxa yalokhu ukunyakaza okuncane, awunandaba ukuthi uhlalisa kanjani ummoya wamathumbu.
Ibhola le-rubber yokuzivocavoca lisetshenziselwa ukuqeqeshwa nabesifazane abakhulelwe. Njengoba sesishilo kakade, i-fitball iqala imisipha ye-pelvis encane, okungukuthi lezi misipha zihilelekile empini ngesikhathi sokubeletha, futhi kubuyiselwa isibalo ngemuva kokuzalwa kwengane. Ngenxa ye-fitball, awukona nje umsebenzi olula futhi ovikelekile, kodwa futhi usheshe uphuthukise inqubo yokubuyela kumafomu amadala.
Ibhola lokufaneleka lizokusiza ukuba uhlakulele ukuhlelwa kombuso, udale i-corset ye-muscular ezungeze umgogodla. Ukulayisha kusuka emgodleni kuzosuswa, uzosusa ubuhlungu, ukukhathala nokuphazamiseka kwesisebenzi sehhovisi.
Ukuzivocavoca
Futhi manje sizokwenza! Khombisa izinzuzo zebhola elikhulu lokuzivocavoca ekuthuthukiseni iziqhwa namathambo.
- I-Squat - izinyawo ngokufana, imilenze ebubanzi besikhumba, ugoqa, ugoba izandla zakho ibhola, uqondise imilenze yakho, welula izandla zakho nebhola.
- Ingabe ama-squats anezingalo zihanjiswe nebhola phambili.
- Squat, elula imilenze, elula izandla zakhe nebhola diagonally. Sisebenza ezinhlangothi zombili.
- Senza iqoqo lama-squats - 2 ngokuphakama kwezandla phezulu, 2 - phambili, 4 - ngokudibanisa.
- Kuhamba eceleni ibhola ngesandla. Senza izikhathi ezingu-8 kuya kwezi-16.
- Phinda isethi ngezikwelethi, ungeze ekugcineni emithambekeni.
- Siyazama, silula imilenze yethu, sidonsa izingalo zethu phezulu, futhi siphakamise umlenze wethu ohambisane nesimo esifakwe phezulu. Senza izikhathi ezingu-8 kuya kwezi-16.
- Siphindaphinda isethi yama-squats nawo wonke ama-squats, ama-slopes kanye nokusebenza kwangaphambilini.
- Senza izikwele zakudala ibhola phambi kwakhe.
- Senza isinyathelo ngokuguquguquka nokuguqulwa kwe-rack ukusuka ohlangothini oluya kwesinye kuya kwesinye, ngokuma emlenzeni ngamunye kanye ne-squat emgqeni owodwa.
- Senza iziphethu ezintathu emadolweni ngalinye izikhathi 4-8. Bese ukwandisa inani lemithombo kuze kube kasikhombisa.
- Sinciphisa ibhola phansi, sibeke izandla zethu, silula umlenze uphindele phezulu "emgodini", ukugoba bese udonsela esifubeni.
- Sabeka "ukugwinya" futhi senze isikhashana, sinyuka sinyuka ngezinyawo zethu.
- Beka unyawo ebhola, ungaphenduli futhi ugobe umlenze phambili - izikhathi ezingu-8 kuya kwezi-16.
- Sengeza ama-squats ekusweleni komlenze, izandla ziya phezulu.
- Senza isethi: siyabamba, sivuka, sithatha isandla ibhola bese senza "ukugwinya". Kusuka "ukugwinya" futhi sibuyela ku-squat. Siphinda izikhathi ezingu-8 kuya kwezi-16.
- Sifaka ibhola phansi, siqondisa futhi siguqa umlenze.
- Sigubha ibhola kusuka kolunye uhlangothi, senza imiqulu emilenzeni.
- Sithatha ibhola ngesandla futhi sinyathelo ngokushintsha, njengokuzivocavoca.
- Okulandelayo, siphindaphinda yonke into kusukela ku-11 kuya kweyesibili, umlenze ongasebenzi.