Ekuqaleni, ibhola lisetshenziselwa ukuvuselela iziguli ezinezinkinga zangemva, futhi ekugcineni zaqala ukusebenzisa i-fitball ngezinhloso ezinye, kuhlanganise nokunciphisa. Namuhla cishe yonke indawo yokufaneleka ineklasi elisebenzisa leli bhola.
Amakilasi ane-fitball yokwehla kwesisindo azosiza:
- Ukwakha ukuma okuhle nokulungile. Ngesikhathi sokuzivocavoca, imisipha yangemuva isebenzela ibhola, eyakha i-corset eqinile.
- Yenza ukukhululeka okuhle komshini. Ukulondoloza ibhalansi kulo lonke ukuvivinya umzimba, kufanele uhlale ucindezela ucindezeli.
- Ukwandisa ngokuphawulekayo ukuqina namandla. Ngesikhathi sokuzivocavoca, wonke amaqembu omzimba asebenza, okuvumela ukuthuthukisa ithoni yenyama yonke.
- Lahla ubuhlungu emuva futhi ezinye izifo, futhi ukwandise ukuguquguquka kwawo.
- Thuthukisa ukuguquguquka komzimba wonke. Ukuzivocavoca nge-fitbole kuzokusiza ukwenza ukwelula okuhle, okungeke kutholakale nganoma yiziphi ezinye izivivinyo.
- Lahla amakhilogremu engeziwe. Ngesikhathi sokufunda ebhola, umzimba uhamba ngokushesha, okusiza ukushisa izitolo ezinamafutha emzimbeni.
Ungakhetha kanjani i-fitball yokulahlekelwa isisindo?
Ibhola elinjalo lokuzivocavoca kwe-aerobic alibizi kakhulu. Uma ukhetha i-fitball, kufanele uhlale ubheka ikhwalithi yezinto ezivela kulo ibhola. Ama-specimens angaphansi kwamancane anenhlamba engavamile yerabha, engathi nesikhathi asikhiphi. Naka ilebula lapho ubukhulu bebhola buboniswa khona, kodwa akunconywa ukuyifaka kakhulu, njengoba ingozi yokuphuka kwayo ikhula. Ukuze uthole ububanzi obufanele bokukhula kwakho, sebenzisa amanani etafuleni.
| Ububanzi bebhola, cm | Ukuphakama, cm |
|---|---|
| 45 | |
| 55 | 152-164 |
| 65 | 164-180 |
| 75 | 180-200 |
| 85 | > 200 |
Enye indlela ephumelelayo - ukuhlala ebhola, amadolo kufanele athole kancane kancane kune-pelvis.
I-Fitball Yokulahlekelwa Isisindo
Ukuqeqesha ibhola kuzokusiza ukuba uthuthukise isimo semishini yakho, emuva, izingalo nemilenze.
- Ukuzivocavoca inombolo 1 - ukuhlala phansi. Ukuzivocavoca okunjalo kunconywa kubo bonke abazwa ubuhlungu ngemuva, kuhlanganise nabakhulelwe. Thatha ibhola bese ubuyela emuva odongeni, faka i-fitball phakathi kwakho nodonga. Squat kuze kube yizigaba ezingu-90 phakathi kwezinyathelo nezinyawo. Ibhola ayigodli futhi ayiphazamisi, kuyadingeka ukuyicindezela ngokumelene nodonga. Yenza ama-sit-ups angu-10.
- Ukuzivocavoca inombolo 2 - ukugxuma. Ukuze uqinise imilenze nezintambo kuyadingeka ukwenza ukuqhuma ku-fitball ukuze ulahlekelwe isisindo. Yeqa ukuze imilenze ingaveli phansi, kodwa izinyawo ezivela ebhola. Jump kuze kube yilapho uzizwa ukhathele emilenzeni yakho, cishe ama-jumps angu-40.
- Ukuzivocavoca inombolo 3 - ukuguqula. Udinga ukuhlela ukuze kugcizelelwe okuyinhloko esintendeni, okumele kube ngqo ngaphansi kwamahlombe, futhi ibhola itholakala ngaphansi kwamaqabunga. Umzimba kumele uhambisane nesitezi. Umsebenzi wakho ukudonsa amadolo akho esifubeni ngenkathi ukhulisa, futhi ukuphulukiswa kuzobuyela esimweni sabo sokuqala. Phinda izikhathi ezingu-10-15.
- Ukuzivocavoca inombolo 4 - cindezela. Beka ibhola ngendlela engaphansi kwezintambo, futhi awuzange uyigibele. Ukugcizelelwa komzimba kufanele kube ngamasokisi kanye nebhola, bese ubeka izandla zakho ngemuva kwekhanda lakho. Lapho uphumelela, phakamisa umzimba, njengoba kungenzeka ngangokunokwenzeka, wehlisa nge-inhalation. Uphindaphinda izikhathi ezingu-15.
- Ukuzivocavoca inombolo 5 - ukuguqa. Vuka ngamadolo bese ubeka izandla zakho ebhola. Umsebenzi wakho ukucindezela umshini futhi, ukugxila phambili, gxila ezinhlangothini zakho. Hlala kule ndawo ngamasekhondi ambalwa bese ubuyela esimweni sokuqala. Phinda izikhathi ezingu-15.
Ukuzivocavoca okunjalo kuzokusiza ukuthi ulahlekelwe isisindo futhi uthuthukise isimo somzimba wakho. Ukuqeqesha okungenani izikhathi ezintathu ngesonto, uma kukhona isifiso, khona-ke.