Ukukhulelwa yisikhathi esikhulu sokuba ngowesifazane futhi sidlulisela kuye isikhundla sezinina. Lesi sikhathi akufanelekile ukuchitha usuku embhedeni, kodwa ungathola nje umsebenzi wakho we-niche. Ukuzivocavoca umzimba okulula kungenziwa ku-yoga, ukusebenza no-fitball, ukuvivinya umzimba, ukubhukuda, njll.
Namuhla, ibhola lokuzivocavoca - fitball - lihola ekulungiseni owesifazane ekubelethweni, kanye nokusekela isimo sakhe somzimba ngesikhathi sokukhulelwa. Khumbula, ku-trimester yokuqala, kufanele uqaphele kakhulu nganoma yimuphi umsebenzi womzimba. Okungafani nalabo bantu ababesebenza ngemidlalo ngaphambi kokukhulelwa.
Ukushaja i-fitball yabesifazane abakhulelwe
Ukuvocavoca kwabesifazane abakhulelwe ku-fitball, njenganoma yikuphi ukuqeqeshwa, kuqala ngokufudumala. Emva kwakho konke, sinomthwalo wemfanelo kulo muntu omncane ngaphakathi kwethu futhi sidinga ukufudumala yonke imisipha ukuze singalutholi ngisho nokulimala okuncane, izinyembezi kanye namanothi alula. Kancane kancane, ukushintsha ukuhamba okusheshayo ukuze kuphuze. Futhi ngokunye uhambe emasokisini, izithende futhi ugibele esithende kuya kwesinye. Ungakwazi ukuhlala phansi okungaphezu kwamahlanu. Khokha ngokukhethekile ukuphefumula, kumele kube nokuzola nokujulile. Phakathi nalokhu kufudumala, ungabamba umoya wakho okungaphezu kwamasekhondi amathathu ngenkathi ukhulisa futhi uvula.
Ukuzivocavoca kwabesifazane abakhulelwe ku-fitball
Ake siqale ngokuzivocavoca nge-fitball ngemuva. Ukuze wenze lokhu, hlala ngokuqondile kwibhola, ubambelele kokuthile, futhi uqale ukuhamba, ushintshe isikhundla esingaphansi (ukudweba isibalo-nesishiyagalombili, phambili-emuva, kwesokunxele). Lokhu kusebenza kwenziwa okungenani imizuzu eyishumi nsuku zonke.
I-Fitbol ngesikhathi sokukhulelwa iyadingeka kumaqembu amaningi omzimba. Ngakho-ke, kukhona uchungechunge olwengeziwe lwezivivinyo ezizosiza omama esikhathini esizayo ukuqinisa imisipha yemilenze namadolo. Ngitshele ukuthi iyasebenza kakhulu. Ngakho-ke, elele emhlane wakho, faka unyawo olulodwa ku-fitball, okwesibili ulingise ukugibela ibhayisikili, indlela yokuqala kuqala, bese omunye. Shintsha isikhundla semilenze kungaphenduli kuka-6-8. Ukuhlala esimweni esifanelekile, bhonsa umlenze wesobunxele emadolweni, uphakamise, qinisekisa ukuthi umlenze wakho ophansi uphambene nesitezi. Kulesi sikhundla, yenza izinyathelo ezihambayo ezinyaweni zonyawo.
Ukuze uqinise imisipha yezingalo, hlala ngqo ku-fitball, qinisekisa ukuthi isihlalo asigodli. Ukuthatha ama-dumbbells ezandleni zakho, vusa eyodwa noma enye ingalo ngokuhlukile ukuze ubeke ezingeni. Ukuphindaphinda okunjalo kuze kube izikhathi eziyi-10 ngesandla ngasinye. Uma kube nzima kuwe ukugcina ibhalansi yakho, futhi lokhu kwenzeka kaningi ngenyanga yokugcina yokukhulelwa, vula ibhola kancane.
Isikhundla esifanayo sokuqala, kudingekile ukuba usakaze imilenze yakho yonke futhi ulinde kancane kancane. Isandla esisodwa salo lonke sibeka ethangeni, ukugoba kwesibili ku-elbow cishe ngama-90 degrees. Ukwenza lo msebenzi, ukugoba futhi ulahlekelwe umhlanganiso we-elbow. Ngemva kokwenza izikhathi ezingu-8-10, shintsha isandla sakho.
Ukushaja i-fitball akulona kunzima kakhulu ukuqinisa nemisipha yesifuba:
- Hlala eTurkey, thatha i-fitball ezandleni zakho bese uzama ukuyifinyelela kanzima ngangokunokwenzeka. Ngesikhathi esifanayo, gcina izingxube zakho zihambisana phansi. Yenza okuphindaphindiwe kuka-10-15;
- manje siphinde sihlale ku-fitball, sibambelela emuva ngqo, ezandleni zezingqungquthela phambi kwethu. Sidlulisela izandla zethu ohlangothini bese sibuyela esimweni sokuqala, qinisekisa ukuthi ama-elbow akho awagodli. Futhi, akuphindaphindi kuka-15 okuphindaphindiwe.
Amagama ambalwa, ngaphambi kokuya kwesinye isethi yokuzivocavoca, ngingathanda ukunikeza ama-jumpbole. Lolu hlobo lwezenzo luzokwenqabela ngokwanele inqubo yokudlula ukulwa. Kungenzeka ukushintsha ukuzivocavoca ngezindlela ezihlukene, kusukela ekuguquleni kwe-pelvic, ukuphela ngeziqu ezifanayo.
Ukuzivocavoca nge-fitball emva kokubeletha
Njengoba uqonda, i-fitball ibhola jikelele elifanele abantu banoma yikuphi ubudala. Ngakho-ke, kulula kakhulu ukubhekana naye ngemva kokubeletha. Elementary, ngisho ukuzamazama ingane ingase ihlezi on fitbole.
Isibonelo, umzimba owodwa:
- Lala phansi ibhola, okuzoba ngaphansi kwesinqe, izandla ngemuva kwekhanda. Esikhundleni esinjalo, shintsha i-trunk ngakwesokudla nangakwesobunxele. Ungagijimi noma kuphi. Lesi senzo sifundisa kahle imisipha ye-pelvic;
- ukuqhuma-phansi kusuka phansi, amadolo ngesikhathi esifanayo agqoke ibhola. Asigodli emuva. Ngokuphindaphinda okulandelayo, zama ukwehla ngezansi ngangokunokwenzeka.
Ngokuvamile, lezo zenzo owazenza ngesikhathi sokukhulelwa, ungasebenzisa ngemva kokubeletha. Into esemqoka ukulawula umthwalo emzimbeni wakho.