Kuyiphutha elikhulu ukubukela phansi i-roller esiswini, izivivinyo ezenziwa ngosizo lwazo zinganikeza imithwalo ebalulekile nephumelelayo emisipheni yomzimba. Le mishini yezemidlalo inomklamo ongenzima - isondo elinezibambo ezinhlangothini, ngakho-ke liyatholakala futhi lisebenziseka kalula.
Yini okufanele uyibheke lapho uthenga i-roller roller?
Noma iyiphi imishini yezemidlalo kufanele yenziwe ngekhwalithi ephezulu futhi inokwethenjelwa. Ukwakhiwa okungazinzile, ukufakwa okuxekethile kanye nepulasitiki eshibhile kungaholela ekukhuleni nasekulimaleni.
Abantu abangenalo ulwazi lokuqeqeshwa kufanele babhekisise izakhiwo ezinesondo elilodwa elibanzi noma eziningana ezitholakala eduze komunye nomunye - ama-roller anjalo azinzile ngokwengeziwe futhi enza ukucindezeleka okuncane.
Emakethe ungathola amasondo wokuzivocavoca ngomshini wokubuya, lokhu kusiza ingxenye enzima kakhulu - ukubuyela endaweni yokuqala.
Amamodeli anezintambo zemilenze nama-pedals kufanelekile kubasubathi abanolwazi oluningi - le miklamo ikuvumela ukuthi uhlukanise umthwalo ku-abs.
Izinzuzo zesondo lokuzivocavoca
I-simulator efana ne-roller gymnastic ayisebenzeli abezindaba kuphela, ukuzivocavoca ngayo kudala imithwalo ebalulekile emisipheni yangemuva nasemahlombe. Ngokwezinga elincane, kusetshenziselwa izinkalo, izinqe nentamo.
Ukutadisha okunjalo okuphelele kwemisipha yomzimba kuzokuvumela ukuthi uqinise izinqa kanye ne-abs, uthuthukise ukuma futhi upompe izingalo zakho (lapho-ke ungahamba ngezandla zakho). Ukuzivocavoca ngesondo kuhilela amaqembu emisipha amaningana ngasikhathi sinye, ngakho-ke basebenzisa i-roller yokuzivocavoca hhayi eyokushicilela kuphela, kodwa futhi nokuzivocavoca kokushisa amafutha (ngenxa yokwanda kokudla kwekhalori).
Izinyathelo zokuphepha lapho usebenza nge-roller yokuzivocavoca
Imithetho embalwa elula izokusiza ukuthi ugweme imiphumela emibi:
- Okokuqala, udinga ukuqinisekisa ukuthi akukho ukuphikisana kokusebenza ne-roller: i-intervertebral hernia, ukuqina kwamathambo, izifo zangemuva noma ezihlangene, ukukhulelwa noma umfutho wegazi ophezulu.
- Ngaphambi kokuzivocavoca, udinga ukuzelula nokuzifudumeza, lokhu ngeke kwehlise ukulimala kuphela, kepha futhi kuzokhulisa nokusebenza koqeqesho.
- Konke ukuvivinya umzimba kufanele kwenziwe ngaphandle kokuxhamazela kanye nama-jerks; uma kwenzeka ubuhlungu behlombe, kungcono ukunciphisa uhla lokunyakaza.
- Abaqalayo kufanele bandise umthwalo wokuzivocavoca kancane kancane, ngokuqala ngokuzivocavoca isisu okulula kokuphindaphinda okungu-3-5.
I-Abs roller: izivivinyo zabaqalayo
Kubantu abangenalo ulwazi lokuqeqeshwa, ngisho nemithwalo elula nge-roller ngeke ibe lula. Ekuqaleni, kungcono ukubeka umata ngaphansi kwamadolo akho noma usebenzise amapayipi amadolo athambile - lokhu kuzogwema ubuhlungu emajoyintini amadolo. Ungangeza futhi ohlelweni lokuqeqesha - ukuhamba ngamadolo akho (ukwahlulela ngokubuyekezwa kodokotela neziguli, kukuvumela ukuxazulula izinkinga ngemizwa engathandeki lapho ugoba imilenze nokugcizelela).
- Ipulangwe le-Gymnastic roller. Indawo yokuqala ifana nendawo ethambekele ekuphusheni, izandla kuphela eziphume kwizibambo zamasondo. Kuyadingeka ukuhluza umshini wokunyathelisa nokulungisa umzimba okulesi sikhundla imizuzwana engama-30, ukwanda kancane kancane kwesikhathi kube yimizuzu emi-2.
- Ugoba ngamadolo. Isikhundla sokuqala: ukuhlala ngamadolo akho, izandla zihlala esondweni lokuzivocavoca eliphambi kwakho. Kuyadingeka ukuthi ukhiphe isondo eliphambi kwakho, bese uyabuya. Ungaqala nge-amplitude encane, kancane kancane ulethe ukukhishwa endaweni yomzimba okufana naphansi. Ithiphu ye-Newbie: ungahlala ubheke odongeni ukuze i-simulator, ifinyelele ekubuyiseleni okuphezulu ongakuthola, ihlalele odongeni. Lokhu kuzovikela ekulahlekelweni kokulawula nesisu siwele phansi. Ungaqala ngokuphindaphinda okungu-3-10, kancane kancane ukuletha ku-25-30.
- Uhlangothi luyagoba emadolweni. Lokhu kuvivinya umzimba kufana nokugoba okuqondile, kuphela ukugoqa ama-roller eceleni emaceleni ngama-degree angama-45. Okokuqala, yenza ukuphindaphinda okungu-3-15 kolunye uhlangothi, bese uphinda kolunye uhlangothi.
Lapho lokhu kuvivinya umzimba kungasekho nzima, ungenza ukugoba okungaphambili kanye ne-oblique usendaweni omile kuyo. Ukuze wenze lokhu, udinga ukusabalalisa imilenze yakho kancane bese ugoba, ubeke izandla zakho esondweni, wenze umqulu ogcwele, bese ubuyela endaweni yokuqala. Lapho ukuphindaphinda kweshumi nambili kungasekho nzima, ungenza izivivinyo zabasubathi abanolwazi.
I-Roller yesisu: Ukuzivocavoca Okuthuthukile
Lezi zivivinyo azidingi isipiliyoni sokuqeqeshwa kuphela, kodwa futhi nesondo elinemichilo yemilenze:
- Bhuka nge wheel. Isikhundla sokuqala: ipulangwe ngezingalo ezeluliwe, imilenze elungiswe ngemichilo yamasondo yokuzivocavoca. Kuyadingeka ukuthi ugoqe amadolo akho esifubeni sakho, bese ubuyela esimweni sepulangwe. Yenza amasethi amathathu izikhathi eziyi-15-20.
- Incwadi yokwenzelela enamasondo. Lokhu kuvivinya umzimba kufana nencwadi engaphambili, amadolo kuphela okufanele agoqwe ngokushintshana kuye endololwaneni yangakwesobunxele nangakwesokudla. Yenza amasethi amathathu wezikhathi eziyi-10-15.
- Inani eliphakeme. Indawo yokuqala iyafana. Kuyadingeka ukuthi uphakamise izinqa phezulu, ngaphandle kokugoba imilenze nangemuva, umzimba kufanele uthathe isikhundla sencwadi eguquliwe "V", bese ubuyela endaweni yepulangwe. Yenza amasethi amathathu wezikhathi eziyi-10-15.
