Okuqukethwe
Ufuna ukwenza nge-fitball maximum ngempumelelo, kahle nangendlela ehlukile? Ngemuva kwalokho qiniseka ukuthi uzama ukusebenzisa okuyinkimbinkimbi ngebhola lokuzivocavoca kusuka ku-Adam Ford. Uhlelo olufushane oluvela eSwitzerland Ball luzokusiza ukuthi usebenze ezindaweni ezinenkinga, ukuthuthukisa amandla nokukhuthazela kwemisipha, ukuthuthukisa ukusebenzisana nomqondo wokulinganisela.
Uzivocavoca u-Adam Ford
Ukuzivocavoca nge-fitball evela ku-Adam Ford kuyindlela enhle yokuthuthukisa umzimba wakho nokuqinisa imisipha ejulile yesisu nasemhlane. Ukuzivocavoca okuphelele ebholeni kuzokwandisa i- amandla okusebenza nokuguquguquka, thuthukisa ukuma kwakho futhi uqinise imisipha corset. Lolu hlelo lulungele bobabili abaqalayo kanye nomfundi onolwazi. Inkimbinkimbi ifaka phakathi izifundo amazinga amaningi obunzima, ngakho-ke uzokwazi ukuthuthuka futhi uthuthukise imiphumela yakho.
U-Adam Ford waqala ukuzivocavoca nge-fitball ngo-1995. Kwathi ngo-1997, ngempumelelo enkulu, wethula izivivinyo ngebhola ohlelweni lwamakhasimende abo. Ukuzivocavoca okuyinkimbinkimbi kweSwitzerland Ball kudalwe lapho u-Adam uqobo asetshenzisile khona ekuqeqesheni kwabo. Uthi lokho ukusebenza kahle nokuguquguquka kwezinto ukuqeqeshwa nge-fitball kuhlukile. Umqeqeshi uncoma ukwenza ngebhola lokuqina isilinganiso samahora ama-3 - 4 ngeviki ukufeza imiphumela esheshayo nekhwalithi.
Funda kabanzi mayelana nezinzuzo zokuqeqeshwa nge-fitball, bona i-athikili: ibhola lokuzivocavoca lokwehlisa isisindo: ukusebenza kahle nezici.
Umqeqeshi u-Adam Ford unikeza izakhiwo eziningana eziyingxenye ochungechungeni lwezifundo Ibhola laseSwitzerland:
- Basics
- I-Abs & Core (ileveli 3)
- Umzimba Ophezulu (amazinga amathathu)
- Umzimba Ophansi (amazinga amathathu)
Konke ukuvivinya umzimba kwenziwa ngejubane elithulile, akukho mishini eyengeziwe ngaphandle kwebhola lokuzivocavoca. Ukuziqeqesha ungafake zicathulo. Ukuzivocavoca okuthile kuzodinga udonga lokusekelwa. U-Adam Ford weluleka ngokuthi akhokhe ukunakwa okukhethekile kunqubo yokwenza izivivinyo, izinhlelo ezinjalo zokusebenza zibaluleke kakhulu. Ekupheleni kwesifundo uzokujabulela ukunweba okuhle.
Ungashintshanisa lawa makilasi omunye komunye, futhi ungakhetha eziningana zezindawo zakho ezinenkinga. Iya ezingeni eliyinkimbinkimbi, lapho ulisebenzisa kahle ngokugcwele ileveli yangaphambilini. Uma usuvele ungumfundi othuthukile ungahlanganisa wonke amazinga we-3 kuhlelo olulodwa. Konke ukusebenzisa (ngaphandle kwezisekelo) kungakapheli isikhathi esifushane kakhulu: imizuzu engu-15-20. Ngakho-ke ungabangeza kuhlelo lwakho olukhulu njengomthwalo owengeziwe.
1. Ibhola laseSwitzerland: Izisekelo. Ukuqeqeshwa okuyisisekelo komzimba wonke.
Lokhu kuqeqeshwa kwemizuzu engama-30 kuzokusiza ukwazi kahle izivivinyo eziyisisekelo nge-fitball. Uhlanganisa imisipha yomzimba wonke, kepha ikakhulu umsebenzi uzofaka imisipha yomgogodla. Lolu hlelo lubandakanya izivivinyo eziyishumi, eziguqukayo zisuka komunye ziye komunye. Ngeke usebenze kuphela ngokuthinta umzimba kepha nasekuthuthukiseni ibhalansi nokuxhumanisa.
Ukubuyekezwa Kwezisekelo Ezivela kumbhalisi wethu, uHelen:
2. Ibhola laseSwitzerland: Abs & Core. Okwesisu nokukhonkotha.
Le nxanxathela ifaka ukuzivocavoca kwemizuzu engu-20 ukuze kuthuthukiswe imisipha yesisu neyokukhonkotha. Ngaphezu kwemisipha eyinhloko, uphendukela emsebenzini we imisipha ejulileezingasetshenziswanga ekuzivocavoca amandla okuvamile. Izinhlelo ezinjalo zisebenza kakhulu kubantu abafuna ukuthuthukisa ukuma nokunciphisa ukukhathala ngemuva. U-Adam usebenzisa ukunyakaza okunamandla nokumile. Esigabeni sesibili uzodinga udonga lokusekelwa.
Ukubuyekezwa kwe-Abs & Core (ileveli 1):
3. Ibhola laseSwitzerland: Umzimba ongezansi. Okwezinqe nezinqe
Kepha uma ufuna ukunaka umzimba ongezansi, naka umzimba ophansi oyinkimbinkimbi. Ngeke nje uholele kuthoni yemisipha futhi susa izinqa ezixegayo namathanga, kodwa futhi nokuthuthukisa ukulinganisela, ukuguquguquka, amandla nokukhuthazela. Lolu hlelo lumnene kakhulu kumajoyini nasemigudwini kunolunye uqeqesho lwamandla omzimba ongezansi. Isigaba sokuqala nesesithathu sithatha imizuzu eyi-15, isigaba sesibili yimizuzu engama-20. Kuzo zontathu uzodinga udonga lokusekelwa.
Ukubuyekezwa Komzimba Ophansi (ileveli 1):
4. Ibhola laseSwitzerland: Umzimba ongenhla. Okwezingalo, amahlombe, isifuba nomhlane.
Inkimbinkimbi yomzimba ophezulu ongaphezulu uzokusiza ukwandisa amandla emisipha yezingalo, esifubeni, emahlombe nasemhlane. Ingxenye yokuzivocavoca uqinisekisiwe ukuthi ibonakala intsha futhi ingahlolwa ngaphambilini. Ekuboneni kokuqala, ukuvivinya umzimba akunzima, kepha uzothola umthwalo omkhulu wemisipha ekhonjiwe. Ukwenza izifundo kuzodinga nodonga njengokwesekwa, futhi esigabeni sesibili, ngisho ne-fitball yesibili. Zonke izikhathi ezintathu zokuqeqesha zihlala imizuzu eyi-15.
Umbono ngomzimba ophezulu (izinga 1):
Ukuzivocavoca njalo ngebhola le-yoga kuzokusiza wakhe umzimba oqinile, uthuthukise ukuma komzimba, uqede ukungalingani kwemisipha futhi uguqule inqubo yakho yokuqina. Ngemuva kwekilasi u-Adam Ford uzobukeka umuhle futhi uzizwe umnandi!
Bona futhi:
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