Ukuze ulahlekelwe isisindo, udinga ukuhlanganisa i-cardio namandla okulayisha - siyazi lokho. Ngakho-ke, siyahamba ngomzuzu wamaminithi angu-20 futhi ngokushesha ngemva kokugijima siqala ukwenza izivivinyo ezingcono kakhulu zokulahlekelwa isisindo.
Kukhona umbuzo, yiziphi izivivinyo zokulahlekelwa kwesisindo ezingcono futhi eziphumelelayo nakakhulu ochwepheshe ekuphenduleni ngasese. Kusukela ekusetshenzisweni kwakho kwempahla akuxhomeke enkambisweni yokulahlekelwa isisindo, kwanele, ngoba umthwalo wesisindo isisindo sakho kanye nesisindo semishini yasendlini elula. Enye yezinto ezilula kakhulu ukusebenzisa nokuletha imiphumela esheshayo yi-fitball. Ngakho, emva kwalokhu kugijima senza isisindo esihle kakhulu sokuzivivinya kwesisindo ku-fitbole.
- Hlala phansi phansi, uhlezi emagcekeni akhe. Ibhola liboshwe phakathi kwemilenze, ukugoba nokugoqa imilenze - izikhathi ezingu-8-16.
- Sigcina imilenze yethu iqonde futhi siqale ukuphikisana nebhola izikhathi ezingu-8-16.
- Senza enye indlela yokuzivocavoca koku-1 no-2.
- Silala phansi, izandla ngemuva kwekhanda. Senza ukuphakama komzimba, inani eliphindaphindiwe lokuphindaphinda lingu-24, sinezinye ezingu-8 ezithuthukisa phambili futhi siphakamisela eceleni.
- Phakamisa i-pelvis phezulu, gcina isikhundla. Siphakamisa umlenze wesobunxele, ubambe, wehlise futhi wehlise isikhumba. Siphindela ngaphesheya.
- Siyigcoba ibhola emkhatsini wemilenze bese siyiphakamisa ngemilenze eqondile ibe ngu-90⁰.
- Qhubekani ukukhuphuka, kodwa ibhola eliphezulu eliphezulu lithathwa ezandleni - izikhathi ezingu-8-16.
- Izandla kuya ohlangothini, imilenze nebhola nayo iyancipha ngendlela eyodwa, enye enye.
- Ngemilenze ephakanyiswe nge-90 делаем senza amaphutha.
- Salala eceleni, ibhola lifakwe phakathi kwemilenze bese liphakamisa imilenze eqondile phezulu.
- Siphakamisa imilenze phambili nangemuva. Siphindela ngaphesheya.
- Sibeka ibhola phansi kwesokunene, siphumule, futhi siqondise umlenze wesokunxele bese sikhuphula, bese uqala ukuphuma.
- Siphakamisa umlenze phambili nangemuva.
- Shiya umlenze ngaphambili, uphakamise bese usuqala.
- Sishintsha ohlangothini bese siphindela emlenzeni wesokudla kusuka ekuzivocavoca 12 ukuya ku-14.