Okuqukethwe
I-Fitball - ukuzivocavoca ngebhola lokuqina. Ividiyo
Ibhola lokuqina, noma i-fitball, ingumshini wokuzivivinya osebenza ngezindlela eziningi. Ukuqeqeshwa kuwo kwenza wonke amaqembu emisipha asebenze, ngenxa yalokho, ukuguquguquka komzimba kanye nokuxhumana kokunyakaza kuyathuthukiswa.
I-Fitball: Izivivinyo Zokufaneleka
Ukuzivocavoca kwebhola lokuqina kunemiphumela emihle:
- ukukhuthaza ukulahlekelwa kwesisindo
- qinisa umzimba
- ukuthuthukisa ukuguquguquka nokuhambisana
- thuthukisa ukuma okuhle
- yenza imisipha yesisu ivelele
Lapho ukhetha i-fitball yokuqeqeshwa, udinga ukunaka ukuba khona kwesifinyezo se-ABS. Kuhunyushwe kusuka esiNgisini, lokhu kusho “uhlelo lokulwa nokuqhuma”. Uma ibhola libhotshozwe ngephutha, ngeke liqhume, kodwa lizokwehla kancane. Lokhu kuzovimbela ukulimala ekuweni. Amabhola ashibhile enziwa ngezinto ezisezingeni eliphansi futhi awanayo le ndawo.
I-fitball enobubanzi obungamasentimitha angama-75 ibhekwa njengelungile; noma yikuphi ukuvivinya umzimba kungenziwa ebholeni elinjalo, kungakhathaliseki ukuthi ubude bomuntu
Amabhola okuqina afika ngamasayizi ahlukene. Ukukhetha i-fitball, udinga ukususa inombolo engu-100 ekuphakameni kwakho, inombolo ewumphumela izokhombisa ububanzi obukufanelayo.
Izivivinyo zebhola ezi-5 ezisebenzayo
Ukuzivocavoca kwebhola kungenziwa ekhaya. Ngaphambi kokuzivocavoca okuyinhloko ku-fitball, udinga ukufudumala. Ungenza ukunyakaza okumbalwa okuyisiyingi ngezingalo nemilenze yakho, noma gxuma intambo. Isethi eyinhloko yokuzivocavoca yenziwa ngokulandelana, okungukuthi, kumodi "yokuqeqeshwa kwesifunda". Ngemuva komjikelezo owodwa, udinga ukuphumula imizuzu engu-3-4 bese wenza umbuthano omusha.
Zama ukuphumula kancane ngangokunokwenzeka phakathi kokuzivocavoca.
Inombolo yokuzivocavoca 1. Lala ngomhlane phambi kwebhola, uphonsa imilenze yakho phezu kwayo. Izinyawo akufanele zithinte i-fitball. Phakamisa i-pelvis yakho phezulu ngenkathi ugingqela ibhola ngakuwe ngezinyawo zakho. Bamba endaweni ephezulu imizuzwana emibili bese ubuyela endaweni yokuqala.
Uma kunzima ukugcina ibhalansi, phumula izandla zakho phansi.
Yenza izikhathi ezingu-10. Lo msebenzi usebenza imisipha ye-abs, i-glutes, i-back back, nemilenze.
Inombolo yokuzivocavoca 2. Lala ngomhlane wakho, ubeke i-fitball phakathi kwemilenze yakho. Phakamisa imilenze yakho ngebhola, ubeke izandla zakho phansi. Gobisa imilenze yakho ngakwesobunxele futhi, ngaphandle kokuphakamisa amahlombe akho phansi, zama ukutshekela kwesokudla. Bese ubuyela endaweni yokuqala. Yenza oku-12 kwalokhu kuphindaphinda.
Inombolo yokuzivocavoca 3. Ulele emhlane wakho, ubambe i-fitball phakathi kwemilenze yakho, izandla kufanele zibe ngemuva kwekhanda lakho. Yenza ama-crunches: phakamisa imilenze yakho kanye ne-pelvis phezulu, ngenkathi ngesikhathi esifanayo udonsa futhi uqinisa isisu sakho. Yenza izikhathi ezingu-12. Lo msebenzi uyasebenza kakhulu ku-abs.
Inombolo yokuzivocavoca 4. Beka izandla zakho ebholeni, kodwa hhayi onqenqemeni, ukuze ungasheleli. Yenza ama-push-ups angu-12 ngesivinini esincane. Lo msebenzi usebenza kahle kuma-triceps.
Inombolo yokuzivocavoca 5. Thatha ukugcizelela ukuqamba amanga, izinyawo kufanele zibe phezu kwebhola. Yenza ama-push-ups angu-10 ngesivinini esincane. Ukuzivocavoca kuzokusiza ulahlekelwe isisindo. Kungenziwa kube nzima kakhulu ngokubeka izinyawo zakho kude ukusuka enkabeni yebhola.
Futhi kuyathakazelisa ukufunda: izifo zangemuva.