Ividiyo ephezulu yokusebenza eyi-12 ene-fitball evela eziteshini ezahlukahlukene ze-youtube

I-fitball ingenye ye- imishini yezemidlalo ethandwa kakhulu ukusetshenziswa ekhaya. Ibhola lokuzivocavoca linikeza umthwalo owengeziwe emisipheni - ngoba kufanele ugcine ibhalansi lapho usebenza ne-projectile engazinzile. Ngaphezu kwalokho, ukuqeqeshwa nge-fitball kunciphisa umthwalo ezithweni ezingezansi, kufaka phakathi amadolo namaqakala, athanda ukulimala ikakhulukazi.

Sikunikeza ukunakwa kwakho ividiyo ephezulu nge-fitball slimming nokuthola amafomu amathoni. Lokhu kukhetha kuzokusiza ukuthi usebenzise ibhola lokuzivocavoca kahle nangendlela ehlukile.

Onke amavidiyo afakelwe i-fitball ngokuphelele mahhala, angabaqeqeshi bokuqina abayiziteshi zabo ze-youtube. Incazelo ifaka inani elithile lamavidiyo wokubukwa: izibalo ezifanele zango-Okthoba 2016. Uqeqesho olwenziwe ngokulandelana kokuthandwa kusuka kokuncane kuya kokuningi okubukwe. Isikhathi sokuqashwa-kusuka kumizuzu engama-25 kuye kwengu-40.

Ukuzivocavoca njalo ngebhola le-yoga kuzokusiza ukuthambisa umzimba, ngcono ukusebenzisana nokulinganisa, uqinise izinqe kanye ne-corset yemisipha. Khetha phakathi kwalezi zinhlelo yizo ezikufanela kakhulu. Ungadlala ividiyo ngqo ekhasini.

Bheka futhi: ibhola lokuzivocavoca lokwehlisa isisindo: ukusebenza kahle nezici

Ividiyo ephezulu ene-fitball yokuthuthukisa umzimba

1.I-Butt & Ab Workout (usebenzisa ibhola lokuzivocavoca)

  • Isikhathi Esithathwa: imizuzu ye-32
  • Isiteshi: Ukuqina ngePJ
  • 2 080 ukubukwa

Le vidiyo ene-fitball ilungele ngisho nabaqalayo kanye nalabo abasanda kuqala ukusebenzisa ibhola. Zonke izivivinyo kulolu hlelo zicacile futhi kulula ukuzenza. Akukho ukuhlanganiswa okuyinkimbinkimbi, kuphela ukulandelana kokuzivocavoca amandla ngebhola lokuqina kwethoni yemisipha. Isifundo ukuthi: ukuzivocavoca imizuzwana engama-40, ukuphumula kwemizuzwana engu-10.

I-Butt & Ab Workout (usebenzisa ibhola lokuzivocavoca)

2. Ukuzinza Ibhola Ingqikithi Yomzimba

I-algorithm yale vidiyo ene-fitball ilula kakhulu: Ukuzivocavoca okungu-10 okwenziwa emahlandla ama-2. Uzokwenza ama-pushups, ama-crunches, ama-squats, amapulangwe, ibhuloho. Umjikelezo ngamunye uzohlala cishe imizuzu eyi-10. Uhlelo lusebenza cishe lungami, kepha ludluliswa kalula ngokwanele ngenxa yesilinganiso esiphansi.

3.I-Bodylastics Stability Ball Workout 1

Le vidiyo ene-fitball isho ukugxila emzimbeni ophansi naku-corset yemisipha. Uzokhafula, wenze amaphaphu, amapulangwe, ama-crunches nokuthambekela. Zonke izivivinyo zenziwa kuphela ngebhola ngaphandle kwemishini eyengeziwe. Kulesi siteshi ungathola Amavidiyo amathathu ngaphezulu anebhola lokuzivocavoca kusuka ochungechungeni olufanayo.

4.I-HIIT Ingqikithi Yomzimba Yokuzivocavoca Ngebhola Lokuzivocavoca kanye nezisindo

Umqeqeshi we-YouTube uShelly unikeza i-Dose yesikhawu sokuqina okuphezulu ukuqeqeshwa nge-fitball lapho amandla okuzivocavoca eshintshana ne-aerobic. Konke ukuzivocavoca kusebenze ibhola, kufaka phakathi nokugxuma. Ngokwengeziwe uzodinga ama-dumbbells, kuyinto efiselekayo ukuthi ube namabili ama-pair wezisindo ezahlukahlukene. Ukuqeqesha kungumthwalo osindayo, kepha kuyasebenza kakhulu ekwehliseni isisindo.

5. Ukuzinza Ibhola, Fit Ball Workout Amathanga

Le vidiyo ene-fitball yenzelwe ukusebenza emathangeni nasezinqeni. Uhlelo lucishe lwenzeke phansi, kepha uzomangala ukuthi ungasebenza ngempumelelo kangakanani ngaphambili, ohlangothini, ethangeni langaphakathi nangemuva, usebenzisa isisindo somzimba wakho kuphela, ibhola lokuzivocavoca kanye… akukho okunye. Ngokwengeziwe uzoqinisa imisipha yamahlombe nokukhonkotha.

6. I-Stability Ball Ingqamuzana Yomzimba Barlates Body Blitz

Enye ividiyo ephumelelayo ene-fitball esiteshini esifanayo. Ngalesi sikhathi uzobe uqeqesha umzimba wonke ukwakha imisipha enwebeka futhi eqinile. Ukuvivinya okuhlongozwayo kuzosebenzisa imisipha yakho ejulile engasebenzi ngaso sonke isikhathi ngesikhathi samakilasi ajwayelekile. Umthelela ophansi wohlelo osuselwe ku- inhlanganisela yamakilasi wesitayela sePilates neBorregolokho kuzokusiza ukuqeda izindawo ezinenkinga ngaphandle kwemithwalo eyingozi. Le vidiyo ene-fitball ingasetshenziswa njengokuqeqeshwa kokululama ngemuva kokulimala.

7.Ukuqeqeshwa Okugcwele Komzimba Okugcwele Komzimba Okugcwele: Ukuqina Kwamandla (Amakhalori angama-220-270)

Le vidiyo enokuthula ene-fitball izokhangisa ikakhulukazi labo abathanda ukusebenza ngokuqonda okugcwele kwenqubo futhi ukunakwa kokuzivocavoca ngamasu. Lolu hlelo ngumqeqeshi uPhong Tran, kodwa konke ukuvivinya umzimba akukhombisa kumsizi wakhe, uMichelle, ehambisana nabo nezeluleko namazwana. Ukuzivocavoca umzimba kuphelele ukuqinisa imisipha ye-corset nokuqinisa umgogodla. Ngaphezu kwebhola lokuzivocavoca uzodinga ama-dumbbells.

8. Ukuzinza kweBall Cardio Abs Workout

Enye ividiyo ene-fitball evela kuShelly Dose, kepha manje ngokugxila emisipheni yesisu. Kuluhlelo olunomthelela ophansi ukuze ukwazi ukuhamba ungasebenzisi izicathulo. Uzothola inani elikhulu lamapulangwe nama-crunches azosiza ekuqiniseni i-corset yemisipha. Uzosebenzisa ibhola lokuzivocavoca kuphela, enye imishini ayidingeki.

9. Ukuzivocavoca, Ukuzivocavoca Ibhola lamahhala lobude obugcwele bokuzivocavoca ividiyo

Ukuqeqeshwa kwamandla nge-fitball kanye nama-dumbbells kuzokusiza ukukhulisa imisipha nokwenza umzimba ulingane futhi unwebe. Umqeqeshi uJessica Smith usebenzisa inhlanganisela yokuzivocavoca umzimba, okubandakanya ngasikhathi sinye umzimba ophezulu nangaphezulu. Kuyasiza ukusebenzisa inani eliphakeme lemisipha. Zonke izivivinyo zakudala ezinoshintsho oluzolile kusuka kolunye kuya kolunye. Emakilasini kuyinto efiselekayo ukuba namabili ama-dumbbells wezisindo ezahlukahlukene.

10. Ukuzivocavoca umzimba okuphelele nge-Stability Ball yabaqalayo

Le vidiyo ene-fitball ilungele abaqalayo. Ukuzivocavoca okulula, kepha okuphumelelayo kuzokuvumela ukuthi uthuthukise ithoni yemisipha futhi ushise ama-calories. Uzosebenza ekucwengezeni ubujamo be- izingalo, amahlombe, isisu, izinqe nemilenze. Amaseshini abanjwa emahlandla amabili, kancane futhi ngokuqinile. Uzozwa umsebenzi womzimba wonke, kepha uyakwazi ukumelana nokuqeqeshwa kusukela ekuqaleni kuze kube sekugcineni.

11. Ukuzivocavoca Okuphelele Kwebhola Lomzimba - I-PhysioBall Exercises

Ividiyo yeFitball evela esiteshini seFitnessBlender iye yathandwa kakhulu ku-youtube futhi akumangalisi. Impela niyalinganisa isilinganiso se- ukusebenza kahle nokufinyeleleka wohlelo. Uzokwenza imijikelezo emi-3 yokuzivocavoca ngebhola, phakathi kwayo ipulangwe, ibhuloho, i-Push-UPS, i-hyperextension, ukusonteka, izikwele. Ukuqeqeshwa kufanele kwenziwe odongeni noma kwenye indawo evundlile.

12.Ukuqala kokuzivocavoca umzimba okuphelele ngama-Dumbbells ne-Swiss Ball (ama-300-350 Calories)

Ungakhohliswa yigama elithi Beginner esihlokweni sohlelo, lilungele isitshudeni esithuthukile. Ukuqeqeshwa okusebenzayo, i-fitball ukuzivocavoca izingalo, isisu, izinqe nemilenze kwaba yindawo esikhaleni se-youtube. Qiniseka ukuthi uthola ukusebenza kohlelo. Qiniseka, ngeke udumazeke.

Ngamunye uthumele ividiyo nge-fitball ngempumelelo uqobo. Ukuze unqume ukukhetha, hhayi ukuzama uhlelo ngalunye ngokwehlukana. Imvamisa, kwanele ukubuka ividiyo ukuze ufunde uma uzivocavoca umzimba, ijubane lesifundo, umqeqeshi nohlelo.

Bheka futhi: Ukukhetha okuphezulu: Ukuzivocavoca okungama-50 nge-fitball yokwehlisa isisindo nethoni yemisipha.

Ukwehlisa isisindo, Ngokusungula

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