Ibhola lokuzivocavoca, noma i- fitball - iyimidlalo enhle yezemidlalo simulator, eyayibizwa ngo-2008 ngokuthi yiyona eyakhiwa kakhulu embonini yempilo. Ukuzivocavoca ngebhola le-inflatable kwenza umzimba ube nemithwalo eminingi, futhi ngaphandle kwalokho, kuyathakazelisa futhi kungavamile ukuhlanganyela kuwo. Ukuzivocavoca umzimba nebhola akuthuthuki nje kuphela amandla nokukhuthazela, kodwa futhi nezimfanelo ezifana nokuguquguquka nokuhlanganiswa kokunyakaza. Ngaphezu kwalokho, izifundo ezivamile ku-fitball ezinyangeni ezingu-1-2 kuphela zithuthukisa kakhulu ukuhamba.
Ukuzivocavoca ebhola: umlando omncane
Ku-aerobics, i-fitball ayizange ifike nhlobo eminyakeni yamuva, abaningi bakholwa. Iqala ukusetshenziselwa ekuqaleni kweminyaka yama-1950 eSwitzerland - kodwa ngaleso sikhathi kwakuyizinto zokufinyelela lapho odokotela batusa iziguli zokukhubazeka. Eminyakeni engu-20 kuphela kamuva, ososayensi baseMelika baqala ukukubheka njengento yemidlalo kubo bonke abantu. Ngawo-1990, lapho ukubunjwa, ukuvivinya umzimba, ukulinganisa umzimba kwathandwa kakhulu, ibhola laseSwitzerland laqala ukusetshenziswa njengalokhu likhona manje.
Kule nkathi yesikhathi esinjalo, sekuye kwakhiwa izinkimbinkimbi eziningi ezisiza futhi zilahle ubuhlungu bokubuyela emuva, nemisipha yethoni bese uqinisa umzimba wonke. Namuhla, ukuzivocavoca ngebhola lokuzivocavoca, kanye nezinye izinto zokusebenza ezihlukile, zithandwa kakhulu.
Ukuzivocavoca ebhola
Ukuzivocavoca ngomsebenzi nge-fitbolom kuningi, futhi izindawo zazo zonke lezi zifundisi ezihlukene zikhetha izinketho zabo. Sikunikeza isinkimbinkimbi ephelele kunazo zonke ezikuvumela ukuba uqeqe umzimba wonke. Ungakhohlwa ukuthi ekuqaleni kokuqeqeshwa, ukufudumala kubalulekile (okungenani ukunyakaza okuyisigungu ngamalungu onke futhi imizuzu engu-4-5 egijima endaweni).
Ukuphakama kwamapelvic (ukucindezela ukusebenza, emuva, imilenze)
Beka phambi kwebhola, uphonsa imilenze yakhe kuye, ngaphandle kokuthinta izinyawo zakhe. Roll ibhola ngezinyawo zakho kuwe, uphakamise i-pelvic up. Endaweni engenhla, ubambe imizuzwana embalwa, bese ubuyela esimweni sokuqala. Ungakwazi ukuphumula izintende zakho phansi. Phinda izikhathi ezingu-10.
Izitshalo ezinhlangothini (cindezela bese u-oblique imisipha yomzimba)
Ukulala ngemuva, ibhola lihlelwe phakathi kwemilenze, liguqe ngamadolo, izandla zihlala phansi. Ungadabuli amahlombe, unyakaze imilenze yakho ngakwesokudla, ubuyele emuva kwasekuqaleni, futhi ujikeleze ngakwesobunxele. Udinga ukuphindaphinda okuphindwe kabili. Ezingeni elithuthukile, imilenze kufanele ihlolwe ngokuqondile futhi yenza ngendlela ehlukile.
Ukuphikisana ne-fitball (press)
Ukulala phansi, ibhola liboshiwe phakathi kwamadolo, imilenze igobile, izandla ngemuva kwekhanda, isisu sinzima. Phakamisa imilenze yakho bese udiliza i-pelvis phansi. Phinda izikhathi ezingu-12.
Ama-push-ups
Lala phansi ngesisu sakho ku-fitball bese uya phambili ngezandla zakho ukuze imilenze engaphansi kwamadolo kuphela uhlale ebhola. Gwema kancane izingalo zakho, wenze ukucindezela okuvamile. Kudinga ukuphindaphinda kuka-10-12. Lo msebenzi uhilela imisipha yomzimba wonke.
Ama-push-ups emuva (izandla, ikakhulukazi ngemuva kwezandla)
Amandla ahlala ebhola, ezinyaweni - phansi, umzimba ubeka umugqa oqondile kuyo yonke ubude. Kancane kancane, uphonsa izingalo ezihlangothini. Phinda okuningi ngangokunokwenzeka, mhlawumbe izikhathi ezingu-10-12.
Ukuphakama kwemigqa (izintambo nemilenze)
Lala phansi ngesisu sakho ku-fitball bese uya phambili ngezandla zakho ukuze imilenze engaphansi kwamadolo kuphela uhlale ebhola. Okunye ukuphakamisa imilenze yakho phezulu ngangokunokwenzeka. Yenza izikhathi ezingu-10-15 zomlenze ngamunye.
Ukuzivocavoca ibhola kufanele kwenziwe ngaphakathi kwemizuzu engu-40 izikhathi ezintathu ngesonto. Uma uqeda konke, vele uqale futhi. Ngenxa yalokhu kuqeqeshwa, uzothola ukukhuthazela , amandla nokuxilonga. Kuvidiyo ungabona umzimba wonke umzimba, okuzophinde ube usizo kuwe.