ukuzivocavoca ibhola lokwehlisa isisindo: ukusebenza kahle, izici, ukuzivocavoca, lapho ungathenga khona i-fitball

IFitball ithandwa kakhulu kulabo abahlanganyela emakhaya nasezivocavoca umzimba. Namuhla sizozama ukuphendula imibuzo elandelayo. Kungani ibhola belisabalele kangaka emhlabeni? Ingabe i-fitball yokwehlisa isisindo? Ungayikhetha kanjani ibhola lapho uthenga nokuthi yini okufanele uyinake?

NgesiNgisi kusuka kubhola le-gymnastic amagama amaningi ahlukene ahlotshaniswa nomlando wesingeniso sawo nokusetshenziswa okuqhubekayo. Ngakho-ke uma ufuna ukuzivoxavoxa nge-fitball ku-youtube, ungazama ukungena ufuna ifomu elilandelayo: ibhola lokuzivocavoca, ibhola laseSwitzerland, ibhola lokulinganisa, ibhola lokuqina, ibhola le-fitball, ibhola lokuzivocavoca, ibhola lokuzivocavoca, i-physioball, ibhola le-pilates, ibhola elizinzile, ibhola laseSweden, ibhola lokulapha, noma ibhola le-yoga.

Bona futhi:

  • Konke mayelana namasongo okuqina: ungayikhetha kanjani imodeli enhle kakhulu
  • Amawashi aphezulu angama-20 aphezulu asuka kuma-ruble angama-4,000 kuya kwangama-20,000

Imininingwane ejwayelekile nge-fitball

I-fitball yibhola lenjoloba elinwebekayo elinobubanzi obungu-40-95 cm, elisetshenziswa ekwelashweni ngokomzimba nasekuqeqesheni ezemidlalo. IFitball yaqala ukusetshenziswa eSwitzerland (Ama-60s wekhulu lama-XX) ezinhlelweni zokwelashwa kwezinsana nezinsana. Kamuva i-fitball yahlanganiswa nenqubo yokwelashwa ngokomzimba ekwelapheni ukuphazamiseka kokuthuthuka kwe-neural. Ukuzwa iSwitzerland yathatha abaseNyakatho Melika, kwalandela namanye amazwe.

Manje ibhola lenjoloba alisetshenziswanga ekwelapheni kuphela kepha nakwezemidlalo. Abaqeqeshi bafaka ukuzivocavoca nge-fitball ezinhlelweni ezahlukahlukene: ama-Pilates, amakilasi wokuqeqeshwa kwe-aerobic nokusebenza kwabesifazane abakhulelwe, izinhlelo ze-HIIT. Ibhola lokuzivocavoca libe ngomunye wemishini yezemidlalo ethandwa kakhulu kanye nama-dumbbells ne-expander.

Akufanele kudidaniswe ne-fitball nebhola lomuthi (amabhola emithi). Amabhola emithi yibhola eliyindilinga elincane elinesisindo esingu-1 kuye ku-20 kg, esivame ukusetshenziswa njengenye indlela yama-dumbbells nama-kettlebells. Funda kabanzi ngokufunda lapha amabhola emithi: amabhola emithi noma umgomo wezempilo: ukusebenza kahle, izici.

Izinzuzo zokuqeqeshwa nge-fitball

Yini ebangele ukuthandwa kangaka kwebhola lokuzivocavoca, kuyini ukusebenza kwe-fitball yokwehlisa isisindo futhi yiziphi izinzuzo zalesi sixhobo?

  1. Ngesikhathi sekilasi ebholeni umzimba wakho kufanele uphendule ngokungazinzi kwalo. Ngakho-ke uzokwazi ukusebenzisa i-bofinani elikhulu kakhulu lemisipha lokugcina ibhalansi, ngakho-ke kunzima ukulayisha umzimba nokushisa ama-calories amaningi. Lesi ngesinye sezici eziyinhloko zokusebenza kwe-fitball yokwehlisa isisindo.
  2. Ukuzivocavoca okuzuzisa ikakhulukazi nge-fitball yokuqinisa imisipha yesisu, emuva, okhalweni, ezinqeni. Ukuzivocavoca ebholeni kungenye yamathuluzi asebenza kakhulu wokuthuthukisa imisipha eyinhloko. Ngaphezu kwalokho, umsebenzi wawuhlanganisa imisipha ejulile engajwayele ukubandakanyeka ngesikhathi sokuzivocavoca njalo.
  3. Ngokungafani nezinye izivivinyo eziningi zemisipha yesisu, ukuzivocavoca ku-fitball yegxolo akukuthwali umthwalo osindayo ngemuva, ungalayishi iqolo elingezansi futhi kukusize uqinise ngokuphepha i-corset yemisipha.
  4. Ukuzivocavoca njalo nge-fitball kuyasiza ukwenza ngcono ukuma, ukhulule umgogodla, ukhulule izinhlungu emuva.
  5. Ukuzivocavoca ngebhola lokuzivocavoca kusiza ukuthuthukisa ukuhlangana nokuthuthukisa izinto zokusebenza. Ngisho nokuzivocavoca okulula ebholeni kuthuthukisa ngokuphelele umqondo wokulinganisela nokulingana.
  6. Futhi ngaleli gobolondo elula kakhulu ukwenza izifundo zokuzivumelanisa nezimo nokunwebeka okungcono kwemisipha namalunga.
  7. Ngenxa yokwakheka kwebhola nokunwebeka, ngesikhathi sekilasi kunciphisa umthwalo emajoyintini nasemgogodleni. Lokhu kunciphisa ingozi yokulimala.
  8. Ukuzivocavoca nge-fitball kufanelekile ngezikhathi zokululama ngemuva kokulimala komgogodla kanye nohlelo lwe-musculoskeletal luphelele. Kuyasiza futhi kwiziguli ezinesifo sedisenerative degenerative, ngoba amakilasi anebhola nokunwebeka afaka isandla ekuvuseleleni ama-disc intervertebral.
  9. Lapho usebenza ne-fitball umthwalo owehlisiwe emilenzeni, ngakho-ke ungajatshulelwa noma ngabe unemithambo ye-varicose, idolo elonakele namalunga amaqakala noma ululama kokunye ukulimala kwemikhawulo engezansi.
  10. Ukuqeqeshwa nge-fitball cishe akukho mingcele. Ngayo ungenza izingane, abantu abadala, abantu abakhuluphele ngokweqile ngisho nalabo abakude kakhulu kunoma yiluphi uhlobo lwemfundo yokuzivocavoca. Ngaphezu kwalokho, ukusebenza ebholeni kumnandi futhi kuyaheha, ngakho-ke kungasetshenziswa ukubandakanya abantu osondelene nabo kwezemidlalo.
  11. Ukuzivocavoca okufanelekile ikakhulukazi nge-fitball slimming kanye nokulondolozwa komzimba onwebekayo wamantombazane akhulelwe.
  12. Ukuzivocavoca ngebhola lokuzivocavoca kusiza ukudambisa isimiso sezinzwa, kunciphise ukucindezeleka futhi kuthuthukise imizwa.
  13. I-Fitball cishe ukuphela kwensiza esebenza lula umsebenzi owenziwa ngasikhathi sinye wemishini, i-vestibula, ukubonwa, nokuthinta.
  14. Izinhlobonhlobo zebhola lokuzivocavoca esimisweni sokuzivocavoca futhi lizokwenza uhlelo lwakho lokuzivocavoca okusha nolwangempela lwethoni yemisipha zonke izindawo eziyinkinga.

Njengoba ukwazi ukubona, ukusetshenziswa kwe-fitball yokwehlisa isisindo kanye nempilo akunakugcizelelwa ngokweqile. Ukuzivocavoca njalo ngebhola le-yoga kuzokusiza ukuthi uthuthukise ukwakheka, uthuthukise ukuma komzimba, ususe ubuhlungu beqolo futhi uqinise imisipha eyinhloko.

Qiniseka ukuthi ufunda ngeminye imishini yezemidlalo yokwehlisa isisindo ongayisebenzisa ekhaya:

  • Ama-Fitness band wesibalo esincane
  • I-Massage roller yokuphumula kwemisipha
  • I-Yoga Mat noma ukuqina komzimba

Ukuphikisana kokuqeqeshwa nge-fitball

Ibhola lokuzivocavoca liyimishini yokuzivocavoca cishe yendawo yonke engenazo iziphikiso ezithile kanye nobubi bokuyisebenzisa. Kodwa-ke, ngaphandle kokubonisana okwengeziwe nodokotela akunconywa ukuthi uqeqeshe ngebhola le-yoga phakathi ne-trimester yokuqala yokukhulelwa, izifo ezinzima zesistimu yenhliziyo kanye nama-discs e-herniated.

I-Fitball yokwehlisa isisindo: izivivinyo ezi-10 ezinhle kakhulu

Qiniseka ukuthi ubheka indatshana yethu: Ukuzivocavoca okungama-50 nge-fitball slimming. Ayiniki nje izivivinyo eziphumelela kakhulu nge-fitball ku-sifco, kepha nezinhlelo zezifundo ezenziwe ngomumo zabaqalayo, abaphakathi naphakathi namazinga okuqeqesha athuthukile. Sikunikeza izibonelo zokuzivocavoca nge-fitball:

1. Ukujija

2. Isifuba siyaphenduka

3. Ipulangwe eliseceleni odongeni

4. Phakamisa izinqa ngomlenze owodwa

5. Gingqa ibhola lokuzivocavoca ngemuva

6. USuperman one-fitball

7. Plank on izindololwane

8. Ukunyuka

9. Thinta ucansi lomlenze ebhawa

10. Isikwele esine-fitball

Siyabonga ngesiteshi se-youtube se-gifs Ama-shortcircuits ane-Marsha.

I-fitball yokwehlisa isisindo?

Sivele sikubonile ukubaluleka kwe-fitball yokwehlisa isisindo kanye nempilo yonke. Ngaphezu kwalokho, ibhola lokuzivocavoca likusiza ukuthi ungeze okuhlukahlukene emakilasini akho okuzivocavoca nokusebenza kahle ukuze usebenzise izicubu zomzimba. Kepha ngezindlela eziningi ukusebenza koqeqesho ku-fitball yokwehlisa isisindo kuncike ohlelweni oluthile lokuqina. Ukuphakama kwenhliziyo kukhuphuka ngesikhathi sokuqeqeshwa, amakholori amaningi ozowashisa. Uma umgomo wakho uyithoni yemisipha, bese ukhetha ukuzivocavoca okusebenzayo ngamadombolo noma ngesisindo somzimba wakhe.

Khumbula ukuthi ukunciphisa isisindo ngokuyinhloko ukudla okunomsoco futhi kuphela ukuqeqeshwa okwesibili. Kepha ukudla ngendlela efanele ngaphandle kokuzivocavoca akusoze kukunikeza umzimba oguqukayo nezicubu zethoni. Ngakho-ke ekwehliseni isisindo zama ukuhlanganisa ukuqeqeshwa ne-fitball kanye nokudla okufanele.

Ungayikhetha kanjani i-fitball lapho uthenga?

Uma ungabaza ukuthengwa kwebhola lokuzivocavoca ngenxa yokuthi kuzothatha isikhala esiningi efulethini, khona-ke siyashesha ukukuqinisekisa. Ibhola lokuzivocavoca lifuthwe kalula lingena ebhokisini elincane bese lifaka ngepompo imizuzu engu-5-10. Ungakhathazeki ngokuphepha kwebhola ngeke kuqhume futhi ngeke kuqhume lapho konakele, kepha kuzokhipha kancane. Iningi lamabhola okuzivocavoca anamuhla afakwe i- "anti-explosion". Lokhu kusikisela ukuthi ibhola livikelekile ekuqhumeni okungazelelwe.

Lapho uthenga ibhola lokuzivocavoca, naka ubukhona bepompo kusethi. Uma unepompo (kufanelekile, kufaka phakathi ukuhamba ngebhayisikili), khona-ke lokhu akunakukhathazeka. Futhi uma kungenjalo, khona-ke kungcono ukukhetha ibhola kufakwe iphampu. Ngaphambi kokusebenzisa kuqala ibhola lokuzivocavoca, okungcono ukuthi lifake (cishe u-70-80% wevolumu ephezulu), bamba amahora ambalwa, ususe ngokuphelele bese ufaka futhi ivolumu yalo ephezulu.

Uyacelwa ukuthi uqaphele, lapho ufaka ibhaluni futhi iba miningi kakhulu, kulapho uzokwenza khona ukuzivocavoca umzimba kube nzima kakhulu futhi nokuvivinya umzimba kuzothola umzimba wakho. Okokuqala, ngenkathi uzivumelanisa kuphela negobolondo elisha, ungampompa ngokuphelele.

Ungayikhetha kanjani ibhola elifanele lokuvivinya umzimba?

Ukuzivocavoca amabhola kuza ngobubanzi obuhlukile kusuka ku-45 kuye ku-95, bheka osayizi abadume kakhulu bangama-65 no-75 bheka Iningi labantu abanokukhula okujwayelekile bakhetha lezi zinhloso.

Ukuze kutholakale usayizi owuthandayo we-fitball, kunconywa ukwenza lolu vivinyo. Hlala ebholeni bese ubheka i-engeli eyakhiwe phakathi kweShin nethanga. Uma igobolondo likulingana, i-engeli kufanele ibe ngu-90-100 °. Unyawo ludinga ukuba phansi ngokuphelele. Uma i-engeli phakathi kweShin nethanga ibukhali - i-fitball wena incane.

Uma ungenalo ithuba lokuzama ibhola lokuzivocavoca, zama ukugxila kubude bokuphakama nobubanzi bebhola:

  • 150-160 cm - ububanzi 55 cm
  • 160-170 cm - ububanzi 65 cm
  • 170-180 cm ububanzi 75 cm
  • 180-190 cm - ububanzi 85 cm

Amabhola wokuzivocavoca aphezulu ayi-10 aphezulu ku-Aliexpress

Ukukhethwa okukhulu kwamabhola wokuvivinya ngosayizi nemibala ehlukahlukene kuyathengiswa esitolo se-inthanethi i-Aliexpress ngokuthunyelwa kwamahhala. Ukubuka umkhiqizo chofoza izixhumanisi. Esikhathini esiningi izimpahla zinikezwa izephulelo, ngakho amanani azoba eshibhile kunasekubuyekezweni. Ngaphambi kokuthenga sincoma ukuthi ufunde izibuyekezo zamakhasimende.

1. I-Fitball 55 cm

  • Ububanzi obungu-55 cm obuphikisana nokuqhuma kombala ongu-7
  • Intengo: ama-ruble angama-1220
  • Pump wawuhlanganisa

2. I-Fitball 65 cm

  • Ububanzi 65 cm, anti-burst, imibala ye-6
  • Intengo: ama-ruble angama-1260
  • Pump wawuhlanganisa

3. I-Fitball 65 cm

  • Ububanzi 65 cm, anti-burst, imibala ye-5
  • Intengo: ama-ruble angama-1290
  • Pump wawuhlanganisa

4. I-Fitball 75 cm

  • Ububanzi obungu-75 cm, anti-burst, imibala engu-7,
  • Intengo: ama-ruble angama-1490
  • Pump wawuhlanganisa

5. Ibhola lokuzivocavoca elingu-85 cm

  • Ububanzi obungu-85 cm, anti-burst, imibala engu-7,
  • Intengo: ama-ruble angama-1750
  • Pump wawuhlanganisa

6. Ukuzivocavoca amabhola 55-85 cm

  • Ububanzi buyi-55 cm, 65 cm, 75 cm no-85 cm anti-burst imibala engu-4
  • Izindleko: ama-ruble angu-800-1880, kuye ngobubanzi
  • Kukhona izinketho ngepompo, ngaphandle kwepompo

7. Amabhola wokuzivocavoca ama-45-75 cm

  • Ububanzi buyi-45 cm, 55 cm, 65 cm no-75 cm, anti-burst, imibala engu-6
  • Izindleko: ama-ruble angu-920-1620, kuye ngobubanzi
  • Pump ayifakiwe

8. Amabhola wokuzivocavoca ama-45 cm no-65 cm

  • Ububanzi buyi-45 cm no-65 cm, i-anti-burst, imibala ye-6
  • Izindleko: ama-ruble angu-1000-1550, kuye ngobubanzi
  • Pump ayifakiwe


9. Amabhola wokuzivocavoca ama-65 cm no-75 cm

  • Ububanzi buyi-65 cm no-75 cm, i-anti-burst, imibala ye-2
  • Intengo: Ama-ruble angama-700-750, kuya ngobubanzi
  • Pump wawuhlanganisa


10. Amabhola wokuzivocavoca ama-65 cm no-75 cm

  • Ububanzi buyi-65 cm no-75 cm, i-anti-burst, imibala ye-2
  • Izindleko: ama-ruble angu-770-870, kuye ngobubanzi
  • Pump wawuhlanganisa

Ukuncipha kweFitball: amavidiyo ama-5 ngolimi lwesiRussia

Sisanda kwenza ividiyo ephezulu kakhulu engu-13 ene-fitball slimming ku-youtube etholakala ngokukhululekile futhi imahhala ngokuphelele. Izinhlelo zihlala emaminithini angama-20 kuye kwangama-50, kunezinketho zabaqalayo nezithuthukile. Sincoma ukuthi uzame konke bese ukhetha uhlelo oluthakazelisa kakhulu kuwe.

Lapha sikunikeza ukuthi sikunikeza ividiyo yokuhlanganiswa ne-fitball ngesiRashiya:

1.I-Fitball: ukuzivocavoca umzimba wonke (imizuzu engama-20)

I-Fitball. Ukuzivocavoca umzimba wonke.

2. Ukuziqeqesha nge-fitball kusuka kuTatiana Spear (imizuzu engama-60)

3. Ukuzivocavoca izinhlungu ngemuva ngebhola le-yoga (imizuzu engu-25)

4. Isisu esisicaba nebhola le-yoga elivela eMondovino ka-Alena (imizuzu engu-45)

5.Imilenze emincane enemilenze ye-fitball evela ku-Alena's Mondovino (imizuzu engu-50)

Unayo i-fitball ekhaya? Yabelana ngempendulo yakho mayelana noqeqesho: ingabe i-fitball yokwehlisa isisindo ngombono wakho? Yiziphi izinhlelo ezinebhola lokuqina ozithanda kakhulu?

Bona futhi:

shiya impendulo