Okuqukethwe
I-fitball ibhola elinenjoloba elifuthwayo elinobubanzi obungu-45-95 cm, elisetshenziswa ejimini ukusebenza ngethoni yemisipha.
Sikunikeza iqoqo eliyingqayizivele lokuzivocavoca ama-50 nge-fitball yazo zonke izindawo ezinenkinga ngezithombe! Ngenxa yokuzivocavoca okuhlongozwayo, ungaqinisa imisipha yezingalo, isisu, amathanga nezinqe, ukuthuthukisa ukwakheka, ukuqeda ukuguga kanye ne-cellulite.
Amathiphu wokuqeqeshwa nge-fitball
Ngaphambi kokuqhubeka nohlu lokuzivocavoca nge-fitball, ake sikhumbule ukuthi singalusingatha kanjani ibhola lenjoloba ukuze sizijwayeze ngempumelelo nangempumelelo. Sikunikeza amathiphu ayi-10 awusizo ekusebenzeni nge-fitball ekhaya noma ejimini.
Izici zokwenza izivivinyo nge-fitball:
- Ngesikhathi sokwenza izivivinyo nge-fitball kufanele ugxile emisipheni, uzwe ukungezwani kwabo. Zama ukuqeqesha ijubane nekhwalithi.
- Sebenzisa ukuqeqeshwa kwakho hhayi izivivinyo zezindawo zakho ezinenkinga kuphela, kodwa nokuzivocavoca umzimba wonke. Ukuze uphumelele ekwehliseni isisindo udinga ukusebenza kuwo wonke amaqembu emisipha, hhayi esiswini noma nje, ngokwesibonelo, ngaphezu kwezinqulu.
- Khumbula lokho lapho lifuthwa kakhulu ibhola lokuvivinya umzimba, kulukhuni ukwenza izivivinyo. Uma ufunda kuphela ukusebenzisa ngebhola, ungayifaki okokuqala ngaphambi kokuqina kokuqina.
- Uma ungazi ukuthi ungakha kanjani ukuzivocavoca umzimba, sebenzisa isimiso sephayi. Khetha ukuzivocavoca okungu-5-6 bese ujikeleze phakathi kwabo kumarounds ambalwa. Engxenyeni yesibili ye-athikili kunikezwa ngohlelo oluthile lokuzivocavoca ongalusebenzisa njengesethenjwa.
- Yonke imithambo engama-50 yokuzivocavoca nge-fitball esiyinikezayo ihlukaniswe ngamaqembu ama-4: umzimba ongaphezulu (amahlombe, izingalo, isifuba), ukukhonkotha (emuva, esiswini), umzimba ophansi (amathanga nezinqe), umzimba ogcwele (sebenzisa wonke amaqembu emisipha emikhulu).
- Ukuzivocavoca okuphumelela ikakhulukazi nge-fitball ukusebenza kwi-corset yemisipha, ngakho-ke nebhola lokuzivocavoca lamathanga nezinqe liqinisa izicubu zesisu kanye nasemuva kufaka phakathi.
- Kokuzivocavoca umzimba okuningi awudingi enye imishini eyengeziwe ngaphandle kwebhola lokuzivocavoca.
- Uma ukuthola kunzima ukuphinda ezinye izivivinyo nge-fitball (isibonelo, ibhalansi enganele), bese uyiguqula ngohlobo olwenziwe lula, noma wenze lo msebenzi nhlobo.
- Ukuzivocavoca nge-fitball kukhona indlela enhle yokuvimbela ubuhlungu beqolo nobuhlungu beqolo.
- Funda kabanzi mayelana nezinzuzo ze-fitball, nokuthi ungayikhetha kanjani, bona i-athikili: vivinya ibhola lokwehlisa isisindo: ukusebenza kahle, izici, ukuthi ungakhetha kanjani.
Ukuqala futhi khumbula, yini inzuzo yokuzivocavoca ngebhola le-yoga:
- ukuqinisa imisipha yesisu, izingalo, imilenze nezinqe
- ama-calories avuthayo nokusheshisa ukushiswa kwamafutha
- ukuqinisa izicubu ezijulile zesisu kanye nohlelo lwemisipha
- isimo esithuthukisiwe kanye nokuvinjelwa kobuhlungu beqolo
- umthelela ophansi womthwalo ngaphandle kokulimala emajoyintini
- i-fitball iyindlela elula yokusungula ngayinye
Ukuzivocavoca okungu-50 okuhle nge-fitball
Konke ukuzivocavoca nge-fitball okwethulwe ezithombeni ze-GIF, ukuze ubone ngokubonakalayo inqubekela phambili. Ama-Gifs avamise ukusheshisa inqubo yokuzivocavoca umzimba, ngakho-ke ungazami ukugxila kusivinini, esikhonjiswa ezithombeni. Yenza ngejubane lakho, ngokucophelela nangokugxila okugcwele.
Ukuzivocavoca ngegxolo lesisu le-fitball
1. Ukujija ku-fitball
2. Ukuphakama kwecala ku-fitball
3. Oblique esonta
4. Ukuwela imilenze
5. Zungezisa izindlu
6. Ukuphakamisa imilenze ku-fitball
7. I-Hyperextension kubhola lokuzivocavoca
Noma nakhu okuhlukile:
8. Ipulangwe eliseceleni emadolweni
9. Ubakaki ohlangothini odongeni: wokuthuthuka
10. Ukusonta nge-dumbbell
11. Ukujija kabili
12. Ukudlulisa ibhola lisuka ezandleni liye ezinyaweni
13. Ibhayisikili
14.Amalegi aphakamisa
15. Isikhafu
16. Kujika izinyawo
17. V-fold ngomlenze owodwa
I-18.V-fold
19. Gingqa ibhola lokuzivocavoca emadolweni akhe
Ukuzivocavoca nge-fitball yamathanga nezinqe
20. Phakamisa izinqa
21. Phakamisa izinqa ngomlenze owodwa
22. Gingqa ibhola lokuzivocavoca ngemuva
23. Umlenze oseceleni uphakamisa idolo
24. Ukuphakamisa umlenze oseceleni: inguqulo eyinkimbinkimbi ngokwengeziwe
25. Ukhahlela eceleni
26. Phakamisa imilenze emuva
27. squat
28. Isikwele Sumo
29. Isikwele eduze kodonga
30. Isikwele ngomlenze owodwa
31. Ukubuyisela emuva imichilo
Ukuzivocavoca nge-fitball yomzimba ophezulu
32. Ama-Pushups asuselwa ebulilini
33. Ama-Pushups asuselwa ku-fitball
34. Ipulangwe ku-fitball
35. Ukuzalisa ama-dumbbells emisipha yesifuba
36. Umshini waseFrance onama-dumbbells
Ukuzivocavoca nge-fitball yomzimba wonke
37. Amadolo phezulu kubha
38. Ukuphakama kwezinqa ngentambo
39. Ukushintshwa kwesinqe ohlangothini lwe
40. Uphendula umzimba ngentambo
41. Umlenze ushintshela ohlangothini entanjeni
42. Ukuzungeziswa kwe-fitball ku-strap
43. Ukunyuka
Inguqulo ehamba kancane ye-cliffhanger:
44. Thinta izinyawo ngentambo
45. USuperman one-fitball
46. Push-UPS ngamakheshi omlenze
47. Amalifti omlenze ebhulohweni
48. Thinta izinyawo eziphakanyisiwe ku-fitball
49.I-skater
50. Izikwele ngokugxuma
Siyabonga ngeziteshi ze-youtube ze-gifs: ama-shortcircuits ane-Marsha, i-The Live Fit Girl, i-bekafit, i-FitnessType.
Ibhande le-Fitness elastic: amathuluzi awusizo kakhulu
Izibonelo zezinhlelo eziqediwe zokuqeqeshwa nge-fitball
Uma ufuna ukwenza ngebhola, kepha ungazi ukuthi uzoqala kuphi, sikunikeza uhlelo lokuzivocavoca nge-fitball yezinga lokuqala, eliphakathi neliphambili. Ungasebenza kuhlelo oluhlongozwayo ngokwengeza kancane noma ngokushintsha izivivinyo ngokubona kwalo.
Bona futhi:
- I-Fitness elastic band (i-mini-band): yini + izivivinyo ezingama-40
- Ipulatifomu yokunyuswa: kungani kunesidingo sokuvivinya umzimba okungama-20
Hlela 1: ukuzivocavoca nge-fitball yabaqalayo
Ukuziqeqesha ngebhola lokuzivocavoca kwabaqalayo kuzoba nemijikelezo emibili yokuzivocavoca oku-5 kumjikelezo ngamunye. Ukuvivinya ngakunye kwenzelwa ukuphindaphinda okungu-10-15 komunye nomunye. Ngemuva komjikelezo, phinda emathangeni ama-2-3. Bese uqhubekela esiwombeni sesibili. Amakhefu enza ngokufunwa, kepha hhayi ngaphezu komzuzu owodwa.
Umzuliswano wokuqala:
- Isikwele Sumo
- USuperman one-fitball
- Phakamisa izinqa
- Ukuphikisana
- Umlenze oseceleni uphakamisa idolo
Umzuliswano wesibili:
- Isikwele eduze kodonga
- Gingqa ibhola lokuzivocavoca emadolweni akhe
- Thinta izinyawo ngentambo
- Ipulangwe eliseceleni emadolweni
- Buyela emuva lunge
Ukulandelela: Ukuphindaphinda okungu-10-15 kokuvivinya ngakunye ngebhola le-yoga, umjikelezo uyaphindwa emathangeni ama-2-3, bese uya emzuliswaneni olandelayo.
Hlela 2: ukuzivocavoca nge-fitball yezinga eliphakathi
Ukuziqeqesha ngebhola lokuzivocavoca, izinga eliphakathi nendawo lizoba nemizuliswano emithathu, izivivinyo ezi-6 kumjikelezo ngamunye. Ukuvivinya ngakunye kwenziwa ukuphindaphinda okungu-15-20 komunye nomunye. Ngemuva komjikelezo, phinda ngo-2-4 nxazonke. Bese udlulela emzuliswaneni olandelayo. Amakhefu enza ngokufunwa, kepha hhayi ngaphezu komzuzu owodwa.
Umzuliswano wokuqala:
- Phakamisa umlenze uye ebhulohweni
- Zungezisa izindlu
- Amadolo phezulu kubha
- I-Hyperextension kubhola lokuzivocavoca
- Scissors
- Buyela emuva lunge
Umzuliswano wesibili:
- Gingqa ibhola lokuzivocavoca ngemuva
- Imilenze inyusa
- Ama-Pushups asuselwa ebulilini
- Phakamisa imilenze emuva
- skater
- Ukuvuka kwecala
Umzuliswano wesithathu:
- Ukuzungeza kwesinqe ohlangothini lwe
- Ukuthintwa kwezinyawo ku-fitball
- Isikwele eduze kodonga
- Vinda ngomlenze owodwa
- Ukukhahlela eceleni
- Uphendulela izinyawo
Ukulandelela: Ukuphindaphinda okungu-15-20 kokuvivinya ngakunye ngebhola le-yoga, umjikelezo uyaphindwa ebangeni le-2-4, bese uya emzuliswaneni olandelayo.
Hlela 3: ukuzivocavoca nge-fitball yezinga eliphakeme
Ukuziqeqesha ngezinga eliphakeme le-fitball kuzoba nemijikelezo emine yokuzivocavoca okuyisithupha kumjikelezo ngamunye. Ukuvivinya ngakunye kwenzelwa ukuphindaphinda okungama-6-20 komunye nomunye. Ngemuva komjikelezo, phinda ngo-25-3 nxazonke. Bese udlulela emzuliswaneni olandelayo. Amakhefu enza ngokufunwa, kepha hhayi ngaphezu komzuzu owodwa.
Umzuliswano wokuqala:
- Khetha i-Crunch (Ukuphakamisa izinqe ngentambo)
- I-Flutter Kicks (Ukuwela imilenze)
- Isikwele Esinye Semilenze (Isikwele emlenzeni owodwa)
- Isandiso Sokubuyela Emuva (i-hyperextension kubhola lokuzivocavoca)
- Ukukhishwa kwamapulangwe (ukujikeleza kwe-fitball kubhande)
- Ukuphakamisa Umlenze (umlenze uphakamisa)
Umzuliswano wesibili:
- Ama-Pushups asuselwa ku-fitball
- I-Plank Sidekick (ikhahlela ohlangothini entanjeni)
- Ibhayisikili (Ibhayisikili)
- UJack Squat (Isikwele ngokugxuma)
- Ukuphakamisa Umlenze Omunye Umlenze (Phakamisa izinqa ngomlenze owodwa)
- Ukuphakanyiswa Kwemilenze Yesikhashana (Ukuphakamisa umlenze oseceleni)
Umzuliswano wesithathu:
- Ipulangwe eliseceleni (Ipulangwe eliseceleni odongeni)
- Phakamisa Umlenze Ibhuloho (Phakamisa umlenze ebhulohweni)
- I-Plank Kick (Thinta izindololwane eplankini)
- Ibhola lePhasika (Ukudluliswa kwe-fitball)
- Ama-Push-ups Umlenze Phakamisa (I-Push-UPS ngokuphakamisa umlenze)
- USidekick (unyawo eceleni)
Umzuliswano wesine:
- Ipulangwe (Ipulangwe)
- I-V-Sits (V-fold)
- Ukukhuphuka Kwezintaba Ngokushesha (ukugijima okuvundlile)
- Ukuphakamisa Umlenze Ebholeni (umlenze uphakamisa i-fitball)
- Isikwele Sumo (squats Sumo)
- Idolo Touch Crunch (Twist Double)
Ukwenza ukuphindaphinda okungama-20 kuye kwangama-25 kokuvivinya ngakunye ngebhola le-yoga, umzuliswano uyaphindwa ngo-3-4 nxazonke bese udlulela emzuliswaneni olandelayo.
Kubalulekile ukukhumbula ukuthi ukwehlisa isisindo kuyinto akwanele ukuzivocavoca umzimba njalo. Ngaphandle kokudla okunomsoco ngisho nokuzivocavoca okuphumelela kakhulu nge-fitball ngeke kusize ukuqeda isisindo esiningi. Ukuzivocavoca umzimba kunesibopho sethoni yemisipha nekhwalithi yomzimba, ngenkathi kusenqubo yokwehlisa isisindo kuyadingeka ukulungisa ukudla.
UKUDLA OKUFANELEKILE: ungaqala kanjani igxathu negxathu