Ukuzivocavoca ebhodini elincinci lomzimba

Isibilini esinyama nesibindi siyinkinga enzima ukubhekana nayo kuphela ngokudla. Yenza le ngxenye yenkinga enhle yomzimba iyosiza ukusebenzisa ibhola ukuze ilahlekelwe isisu.

Ukuvocavoca ebhola ukuhlanza isisu

Ibhola elincinci lomzimba liyi-fitball, ibhola lokufaneleka . Ngokungafani nokucindezela okushikashiwe, ukuvivinya umzimba ebhodini lokuzivocavoca kusiza ukuhlanza isisu ngenjabulo. Naphezu kokulula kwalo, le simulator iyinhlanganisela eminingi futhi ihilela wonke amaqembu omzimba.

Ukuzivocavoca kwesisindo somzimba ebhodini kuningi kakhulu. Zingahle zibe zanamuhla futhi zizilungiselele zona. Ukuphumelela kwalezi zivivinyo ezilula kuqiniswa kakhulu ngokuthi umzimba kufanele unzima ukugcina ibhalansi noma ukulahlekelwa ibhola elingalaleli.

1. I.p. - Ngemuva, izandla zifakwa ngaphansi kwekhanda. Cwilisa i - fitball ngezinyawo zakho ezingeni lethole bese uphakamisa phezulu.
2. I.p. njengokusebenza okudlule. Phakamisa imilenze ye-perpendicular phansi bese uqinise i-fitball. Yehlisa ibhola ngakwesokunxele nakwesokudla, ugcine uxhumano lwamagxa phansi.
3. I.p. - ehlezi ebhola. Phindela emuva bese ulala phansi, phambanisa izingalo zakho phambi bese uqala ukugubha ucingo.
4. I.p. - imilenze ilele ku-fitball, izandla zihlala phansi. Yenza ama-push-ups.
5. I.p. - fitball ngaphansi kwesisu, izandla zihlala phansi. Gweba ibhola kusukela esiswini kuya ezinyaweni (noma kuze kube ngamathole) nakwezinye izinhlangothi.
6. I.p. - Ngemuva, imilenze iphakamisa ibhola. Vuka ezandleni zakho bese ugoqa ibhola ngaphansi kwakho, bese ubuyela emuva.
7. I.p. - eguqa, isisu silele ebhokheni, izandla ngemuva kwekhanda. Phakamisa umzimba ophezulu.
8. I.p. - emi ngodongeni, phakathi kodonga ne-fitball emuva. I-Squat, igoqa i-fitball.

I-Pilates ibhola ibhande lesisu

Ama-Pilates ebhola enza ukuthi isibalo singabonakali futhi sihle kakhulu, kodwa futhi sihamba kahle kakhulu, siselula. Lezi gymnastics ziqeqesha ngokuphelele idivayisi yokuphefumula. Isici saso esiyinhloko ukuthi zonke izivivinyo zePilates zihamba kakhulu, ziphuza kakhulu. Ngakho-ke, ngoba ama-pilates-gymnastics afanelekile kanye nokuzivocavoca okungenhla, kuphela ukwenza ukuba bangadingi ukusheshisa, ukubambezela imizuzwana embalwa amaphuzu okugcina. Ukuphuza ngesikhathi sokuqeqeshwa kuyadingeka ngokunjalo, ngaphandle kokulibala noma ukusheshisa ukuphefumula nokuphefumula.

Nazi ezinye izibonelo zokuzivocavoca ze-pilates nebhola, okusiza ukwakha isisu esisisindo:

1. I.p. - ngemuva, umzimba uphakanyiswa emagqabeni, i-fitball iphoqelelwe ngamazinyo. Phakamisa bese uhlehlisa ibhola.
2. I.p. - izingalo ezivuliwe zihlezi phansi (ubuso phansi), umlenze owodwa ubheke ibhola. Phakamisa umlenze wakho wamahhala phezulu nangaphansi, bese ushintsha umlenze wakho.
3. I.p. - Gxila engxenyeni eyodwa ehlangene (ngakwesokunene), imilenze ibheke ibhola (isikhundla kufanele simiswe). Phakamisa umlenze owodwa kuqala, bese ushintsha isikhundla, owesibili.