I-Fitball - igobolondo elingabizi ngokwenza imisebenzi ehlukahlukene, kufaka phakathi ukudonsa imisipha ye-gluteal. Ukuyinkimbinkimbi kwezivivinyo kwi-fitball kufanelekile ekusebenzeni ekhaya okuhloswe ukulahlekelwa isisindo nokuthuthukisa ukukhululeka komzimba. Inzuzo enkulu yokuzivocavoca okunjalo yukuthi uma ukwenza umzimba kudingekile hhayi kuphela ukugcina inqubo, kodwa nokugcina ibhalansi.
Ukuzivocavoca nge-fitball emadokeni nasemathangeni
Ukuze uthole umphumela omuhle, kubalulekile ukujwayela njalo, hhayi ukweqa ukuqeqeshwa. Ukuzivocavoca ngalunye kufanele kwenziwe ngo-3-4 imibuthano, okwenziwe ngeziphindaphinda ezingu-15-18.
Ukuzivocavoca kwi-fitball yemilenze namadoloki:
- Izikwele ngomlenze owodwa . Hamba phambi kwe- fitball bese ubeka unyawo olulodwa kuso, ubeka ugcizelele kumsebenzi we-shin noma onyaweni. Gcina umlenze wakho wangaphambili, futhi ubukele umhlane wakho ukuvimbela ukuguqa okungadingekile noma ukuguqula. Isikhundla sezandla kufanele sikhululeke, kodwa ukugcina ibhalansi, usakaze emaceleni. Umsebenzi - kancane kancane, ukugcoba, ukugoba umlenze wangaphambili ngaphambi kokuba ithanga lifinyelele phansi, bese uqondisa emuva. I-Exhaling, buyela ku-FE. Ungaphetheli ezinhlangothini, ungaxhomeki phambili futhi ungawushiyi ebhola.
- I-reverse lath . Lokhu kusebenza ku-fitball yamazinyo nakho kunikeza umthwalo omuhle emisipha eyisisekelo yemilenze. I-IP - hlala phansi, ubeke izinyawo zakho ku-fitball, futhi uthinte ibhola kufanele uhambe ngezinyawo kuphela. Amandla asakazwa ngaphandle ukuze agcizelele. Phakamisa umzimba ukuze umzimba kusukela emahlombe kuya emadolweni wawungekho ngisho nokugoba. Umsebenzi - ukugoba ngenye indlela umlenze wesokunxele nesokudla. Kubalulekile ukulondoloza ibhalansi .
- Izikwele ngokumelene nodonga . Phindela emuva ebhola, okumelwe ibekwe phakathi komzimba nodonga ezingeni le-back back. Kancane kancane wehla, ugoqa ibhola ngaphambi kokuba ufinyelele kufana nesitezi endaweni ehamba ngayo.