Ukuzivocavoca ngebhola, kokubili njengendlela yokuzivocavoca yokwelapha, kanye nokulahlekelwa isisindo, kwenziwa okungenani kathathu ngesonto. Ukujwayelekile kwamakilasi kulolu hlobo lokuqeqeshwa, njengoba, ngempela, kubo bonke abanye, kubaluleke kakhulu. Kodwa nje le nkinga ayilindelekile - ibhola ngeke likuvumele ukhohlwe ngakho. Ibhola elikhanyayo nelibhongo elinjalo elingenabantwana ngeke lilinge isikhathi eside futhi limema ukuma ekhoneni - futhi ufuna nje ukuhlala kulo!
Nonsense, usho? Futhi akekho! Lokhu cishe ukuzivocavoca okugcwele nebhola lokuthola impilo. Phela, ngisho nje ukuhlala ebhola futhi ukugcina ibhalansi kakade umsebenzi wamaqembu amaningi ama-muscle! Kuyinto engazinzile ukuphakama kwebhola futhi kwenza lolu hlobo lokufaneleka lube oluhlukile - lwandisa umthwalo, luvuselela ukuhambelana nokuhamba futhi luqeqesha izixhobo zokugqoka. Kunezinhlobo ezimbili zezakhiwo zokuzivocavoca ngebhola lokufaneleka:
- ukuqeqeshwa okusebenzayo nebhola lezokwelapha (ibhola lezokwelapha);
- Ukufaneleka nge-fitball (ibhola elikhulu).
Kucatshangwa ukuthi yiyona eyinkimbinkimbi yokuqala ehloswe kakhulu ekuthwaleni amandla, kuyilapho okwesibili kufakwe ngaphezulu njengokuzivocavoca nebhola lokulahlekelwa isisindo.
Ukuqeqesha nge-medallion kufana nokuqeqeshwa okujwayelekile nomthwalo ngendlela yebhola futhi kuhle njengama-gymnastics eyaziwayo. Eqinisweni, lawa ma-slopes afanayo, aphendulela izandla, izinyawo nezinye izivivinyo eziziwa kabanzi, kodwa enza ngebhola. Inzuzo ecacile ye-medbol ubukhulu bayo: ngoba ibhola ayithathi isikhala esikhulu, kungenziwa kalula.
Kodwa sisaba nesithakazelo kulolu hlobo lwesibili lwezinkambo zokuzivocavoca nebhola lokuthola impilo. Ukwenza ama-squats nama-slopes kungaphumelela futhi ngebhola elikhulu kodwa elikhanyayo, futhi ibhola elihle elikhanyayo ekhoneni lekamelo lizojabula kuphela!
Ngaphambi kokuzivocavoca ngebhola elikhulu, qinisekisa ukuthi likufanisa ngesayizi ngokusho kwetafula kuphakheji yayo. Ibuye ibonise ububanzi obukhulu bhola. Kwanele nje ukungayifaki ngaphezu kwesayizi ocacisiwe womkhiqizi ukuze ugweme ukuphula i-fitball phakathi kokuzivocavoca kokwenza ibhola elikhulu.
Izivivinyo eziyinkimbinkimbi ngebhola lokuzivocavoca
Isicoco esihle sokuqeqeshwa nge-fitball kufanele siqale ngokuzifudumala futhi kuqukethe ukuzivocavoca ngebhola kanye nebhola ukuze isisu, izinqulu, emuva nangemilenze. Lokhu kulula, ngoba ngenxa yokwethula nokungazinzi, noma yikuphi ukuvivinya umzimba ne-fitball kuhloswe ukugcina ibhalansi futhi, kubangelwa ukuthi, kuhlanganisa iqembu elikhulu lezinhlanzi.
Ngakho, ukuzivocavoca ezimbalwa ebhokisini emaphepheni nasezintweni:
- Esimweni sokulala phezu kwe-fitball, ngezandla zakho phansi, phakamisa idolo eligobile emadolweni. Yenza ukuvivinya umzimba ngezinyawo izikhathi ezingu-10.
- Vula izinyawo zakho phansi bese ubeka izandla zakho phezulu, uzama ukugcina ibhalansi yakho isikhathi eside ngangokunokwenzeka.
- Esikhundleni sokulala phezu kwe-fitball, ngezandla zakho phansi, phawula ngamabili amadolo aguqe ngamadolo. Yenza umsebenzi izikhathi ezingu-10. Zama ukubuyela emuva nangaphezulu, kwesokunxele-kwesokudla, ubukela ibhalansi.
- Esikhundleni sokuhlala phansi ku-fitball, bhonqa amadolo akho ahle phansi, futhi izingalo zakho zithembele ku-fitball ngemuva. Yehlisa futhi uphakamise umlenze wakho izikhathi ezingu-10 kuya kwezi-20. Shintsha unyawo lwakho.
- Esikhundleni esifanayo, ukugoqa umlenze, uphakamise esifubeni bese uyinciphisa. Yenza ukuvivinya umzimba ngezinyawo izikhathi ezingu-10.
Ukuzivocavoca okuningi ebhokisini lomsakazo kuyindlela elula yokuzivocavoca owaziwayo kulolu hlobo lokuqeqesha. Ngakho-ke, isibonelo, ukulala nomhlane wakho ku-fitball nokuphumula imilenze yakho phansi ungakwazi ukuphakamisa ingxenye engenhla yesiqu. Ngomgomo ofanayo, ukuzivocavoca okufanayo kwenziwa, kodwa kakade kulele esiswini.
Ukuze uqeqeshe imisipha ye-lateral yesisu, kwanele ukuguqa eceleni kwebhola, uxhomeke kulo ngokuhlangothini lwakho, wabeka isandla sakho ku-fitball, uphinde usebenzise amathafa ohlangothini.
Iqembu eliphumelelayo kakhulu lokuzivocavoca nebhola ngezinyawo
Ukulala emhlane wakho futhi ubambe i-fitball ngezinyawo zakho, uphakamise kuqala ngokusula amadolo akho, bese uhamba emilenzeni yakho eqondisiwe. Yenza imiqulu ngebhola. Hlala phansi futhi, ubambe i-fitball phakathi kwamadolo noma izinyawo zakho, zama ukuphakamisa bese ubamba isikhundla isikhathi eside ngangokunokwenzeka. Futhi enye yokuzivocavoca okuphumelelayo kakhulu nebhola lokuzivocavoca ukudluliswa kwebhola emilenzeni kuya ezandleni futhi ngokuphambene nalokho.
Kukhona inqwaba yezakhiwo zokuzivocavoca ezenziwe ngomumo ngebhola lokuzivocavoca amazinga ahlukene okuqeqeshwa kokuqala, amandla ahlukene nokugxila. Kukhona ukuqeqesha okukhethekile okwenzelwe ngisho nabesifazane abakhulelwe nezinsana. Khetha okuthandayo futhi ujabule, ibhola elikhanyayo ngeke likuvumele ulahlekelwe ukuma nokuqina.