Labo abafisa ukuba abanikazi besisu esihle nesisindayo bayelulekwa ukuba banakekele ukuqeqeshwa okuphumelelayo kwi-fitball. Kunezivivinyo eziningi ezenziwa ngale ibhola, lapho ungenza khona okuyinkimbinkimbi efanelekile ukusetshenziswa kwekhaya.
Izivivinyo eziyinkimbinkimbi kwi-fitbole yokulahlekelwa isisindo
Ukuzivocavoca kunconywa ukuba kuphindwe izikhathi ezingu-15-20 nakwezinye izindlela. Kubalulekile ukukhulisa njalo umthwalo, kanye nokuzivocavoca umzimba, ukuze imisipha ingasetshenzisiwe futhi ungabeki ukuphendula. Kubalulekile ukungagcini i - fitball ize ime.
Ukuzivocavoca okuphumelelayo ku-fitbole ukulahlekelwa isisindo kwesisu:
- Ukuphikisana . Ukuzivocavoca okudume kakhulu futhi okuwusizo, okwenza kudingeke ukuba uhlale ebhola ngempuphu yakho, futhi ufake izinyawo zakho ukuze kube nekona elifanele emphakathini wakho. Dlulisa izingalo esifubeni sakho bese uphenduka. Kubalulekile ukuthola isikhundla esizosiza ukugcina ibhalansi . Ukwandisa umthwalo, kubalulekile ukuphoqa ithawula elihlungwe phakathi kwamadolo.
- Ukubhoboza umzimba . I-IP - faka izinyawo zakho ebhola, kodwa ngezandla zakho uzophumula phansi, uthathe isikhundla se "bar". Umsebenzi ukuletha i-fitball eduze nawe, ukugoqa umzimba ku-degree engama-45 degree nokubeka ukugcizelela emasokisi. Ngemva kwalokho, buyela ku-IP.
- "Skier" . Yamukela i-PI, njengokwenza umsebenzi wangaphambilini ku-fitball yesisu, vele ubeke izinyawo ebubanzi bamahlombe. Umsebenzi ukuphatha ukugibela ngenye indlela futhi enye, ukwehlisa unyawo lwakho phansi, kodwa hhayi ukuyibeka phansi. Sicela uqaphele ukuthi kuphela i-pelvis kufanele ifakwe. Kubalulekile ukuphefumula ngendlela ejwayelekile.
- Ukudonsa idolo . I-IP - yima ebhasini, kodwa kuphela lesi sikhathi udinga ukubeka izandla zakho ebhola, uvale ekukhiyeni. Umsebenzi - ngokuhamba okusheshayo, udonse ibhola ngakwesokunxele noma kwesokudla.
- "Ibhayisikili" eliyinkimbinkimbi . Ngaso leso sikhathi ngingathanda ukusho ukuthi lokhu kusebenza kunzima ukwenza, kodwa umphumela ubuhle kakhulu. Zibeke phansi phansi, faka izandla zakho ekukhiyeni bese uholele ikhanda, ukhomba izinkalo zakho ngezindlela ezahlukene, naphakathi kwezinyawo, qinisa ibhola. Phakamisa imilenze yakho phezulu, bese udonsa ugobe emgqeni ohlukile.
- Ukuhlushwa kwe-Skew ku-fitball . Kulo msebenzi owenzela owesifazane ohlangene ne-fitball muscle stabilizers iqhaza. On ibhola, beka isisu sakho, welula imilenze yakho bese ubeka izinzwane phansi. Izikhali ziholele enqabeni ngekhanda. Umsebenzi ukuphakamisa ingxenye engenhla ye-torso kusukela ku-fitball bese uvula amahlombe ngakwesokunxele, bese ubuyela ku-FE. Phinda okufanayo ngakolunye uhlangothi.