I-Fitball ibhola elikhulu elifuthwayo elinobubanzi obungu-45-75 cm futhi liyigama lesifundo seqembu ngale projectile. Ukuphakama kokuthandwa kwale mishini kwafika ngasekupheleni kweminyaka engamashumi ayisishiyagalolunye - ekuqaleni kwenkulungwane ezimbili. Ngemuva kwalokho "ibhola laseSwitzerland" bekungumkhuba wangempela, beza nezifundo eziningi ze-aerobic, bazama ukukusebenzisa kuzo zonke izinhlelo zamandla. Manje i-hype yehlile, futhi abasubathi bavamise ukuthatha ibhola lapho befuna ukunyakazisa abezindaba noma benze i-hyperextension ebuyela emuva.
Ngendlela yesifundo se-aerobic, i-fitball iyisenzo sezemidlalo nezokuzijabulisa ngokugxuma, ukushwiba nenqwaba yemisebenzi ehlukene yokuzijabulisa.
Iyini i-fitball?
Abahlaziyi bokuqina bathi yonke imishini enjalo kanye namakilasi eqembu adingeka entweni eyodwa kuphela - ukuheha umuntu ongaqinile kangako ekuqeqesheni, ukumenza akhokhe imali futhi amjabulise ihora lonke ukuze angalahli ukugxila futhi anyakaze okungenani ngandlela thile.
Eqinisweni, i-fitball ilusizo ku:
- ukuvuselelwa kwamalunga edolo nesinqe usebenzisa ukwelashwa kokuvivinya umzimba;
- ukukhulula umthwalo emgogodleni lapho wenza izivivinyo zesisu;
- ukunyuka kokuhamba ngokuhlanganyela ngemuva kokuhlinzwa noma ukulimala;
- ukunciphisa umthwalo we-axial ku-ODA (uhlelo lwe-musculoskeletal) ngesikhathi sokugxuma.
Kuphela sisakazwa ngokuhluke ngokuphelele. Ibhola lokuqina kuthiwa lisiza ukukhomba izingqimba ezijulile zemisipha futhi ngaleyo ndlela kuthuthukise imetabolism, kusize ukushisa amanoni. Ngabe kunjalo? Kuxhomeke kakhulu ekutheni wenzeni ngaleli bhola. Uma ukuzivocavoca konke kwehlela ekugxileni kokuhlala nokugoqa i-projectile ngaphansi kwesithende sakho, awudingi ukulinda imiphumela ekhethekile. Kungenzeka ukuthi ngeke uzuze "ukushiswa kwamafutha" nhlobo, ikakhulukazi uma ungalandeli indlela efanele yokudla.
Kepha uma i-fitball isetshenziswa njenge-projectile ekuvumela ukuthi ungeze uhlelo lokulinganisela lokuqina, futhi umnikazi wayo naye adle ngokujwayelekile, konke kuzolunga ngamafutha. Uzohamba. Ngakho-ke konke akuxhomekile ekukhetheni izifundo zokuzivocavoca kanye nemishini, kepha ukuthi iseshini yoqeqesho icebe kangakanani ngezinto ezifanele, isibonelo, ama-squats, ama-deadlifts nemishini. Yebo, ekugcineni kwesifundo kungenzeka ukuthi usonte ibhola bese wenza i-hyperextension ebuyiselwe emuva.
Izinhlobo zama-fitballs
Kunezinhlobo ezimbalwa zamabhola wokuqina, yize lezi kuyimishini eyisisekelo:
- Izinhlobonhlobo ngosayizi - kunamabhola kusuka ku-45 cm kuye ku-75 cm ububanzi, lokhu uma uthatha imakethe yezemidlalo. Ngezinhloso ezikhethekile, njengokuqeqesha abadlali be-basketball, kungahle kube khona amagobolondo amakhulu.
- Ngohlobo lokumboza - ibhola elijwayelekile lenzelwe irabha futhi alisheleli. Kukhona nezinketho ezibushelelezi, empeleni, ezihloselwe i-aquafitness, kepha emaklabhini asekhaya angatholakala nasemahholo.
- Ngokwezinga lomthelela - okuvamile nokunamathiselwe kwe-massage. Lezi zokugcina zisetshenziselwa ukuqina kanye ne-MFR (ukukhishwa kwe-myofascial).
- Ngokuqokwa - indawo yokudlala yezingane nokuqina komzimba. Owokuqala angaba nezibambo, kumklamo othakazelisayo, kepha awenzelwe ukuqeqeshwa kwabantu abadala.
© Kitch Bain - isitokisi.adobe.com
Ungayikhetha kanjani ibhola lesayizi elifanele?
Ukuqondanisa ibhola kuhle kakhulu. Udinga ukusukuma, ugobe umlenze wakho ngokuhlangana kwamadolo futhi ulethe i-hip yakho ngokulingana phansi. Ibhola kufanele lilingane ncamashi ngaphansi kwethanga futhi akumele lilingane nokuphakama komlenze.
Kubathandi bezinombolo nezibalo, kukhona nepuleti ngokukhula kwalabo abathintekayo nobubanzi be-fitball:
| Ububanzi bebhola | Ukukhula komsubathi |
| 65 cm | 150-170 cm |
| 75 cm | 170-190 cm |
Amabhola anobubanzi obungu-45 cm enzelwe izingane.
Izinzuzo zokuzivocavoca ibhola lokuzivocavoca
Ukuvivinya leli bhola kunezinzuzo nezinkinga zombili. Izinzuzo yilezi:
- ibhola lithambile, ngesikhathi sokusonga akunakwenzeka ukulimaza emuva;
- ayizinzile futhi isiza ukufaka imisipha emincane ehlukene ngesikhathi sokuqeqeshwa;
- kulula ukuyithenga ekhaya noma kunoma yiliphi igumbi elincane noma ngomsebenzi;
- kunethezekile ukuhlala kuyo ngesikhathi somsebenzi ojwayelekile;
- kwesinye isikhathi angangena esikhundleni sebhentshi;
- i-fitball ilungele ukuqeqesha abantu abadala kanye nabesifazane abakhulelwe;
- kuyo ungelula imisipha yangemuva kulabo abangakwazi ukuyenza ngendlela ejwayelekile;
- igobolondo lisiza ukwehlukanisa ukusebenzisa futhi kubenze babe mnandi.
Ungasho ngokushesha ukuthi i-fitball ayinayo amandla omlingo. Yebo, ukuzivocavoca naye kunzima kakhulu kunokuzivocavoca umzimba phansi noma ngesisindo somzimba wakho. Lapho uqeqeshwa ebholeni, umuntu uthola i-projectile engazinzile okumele ilinganiswe ngaphambi kokuzivocavoca. Ngakho-ke, i-fitball iyasebenza.
Siyini isifundo seqembu le-fitball? Le yi-cardio ejwayelekile ehlose ukushisa amafutha, ukwandisa izindleko zekhalori, ukuqinisa inhliziyo nokulwa nokungasebenzi. Akanazo izinzuzo ngaphezu kweminye imisebenzi efanayo.
Okubalulekile: akukho ukuqhathanisa okwenziwe ngokuthi kungakanani ukuqeqeshwa kwe-fitball okusheshisa imetabolism. Kepha kukhona ucwaningo olukhombisa ukuthi izivivinyo zesisu zisebenza kakhulu kwi-fitball kunaphansi.
Ngakho-ke, esivakashini esivamile sokuzivocavoca, esingenza izivivinyo zamandla zakudala nge-barbell kanye nama-dumbbells, ibhola lizoba wusizo kuphela ekwenzeni ama-twist, ukuqondisa nokuguqula i-hyperextension, futhi, mhlawumbe, "nommese waseSwitzerland". Konke lokhu kungukuzivocavoca kwabezindaba nomongo.
© Africa Studio - stock.adobe.com
Ngubani ophikisiwe ukudlala i-fitball?
Okunye ukuzivocavoca ngamabhola kufaka ukuqina kwezingane, ukuzivocavoca kwabesifazane abakhulelwe kanye nemisebenzi yabantu abadala. Akufanelekile ukuthi i-projectile iyaphikisana nayo uqobo. Ukuzivocavoca okuthile kungahle kungakulungeli ukulimala nezinkinga ezihlangene.
Ngokuqondene:
- Akunconywa ukwenza ibhuloho elikhazimulayo elisekelwa yi-fitball yamajoyini we-hip angazinzile, izinqubo zawo zokuhlukumezeka noma zokululama ngemuva kokufakwa.
- Kuyadingeka ukwala ukusonteka ngama-hernias kanye nokuvela kwesigaba "esisebenzayo", lapho kukhona ubuhlungu. Njengoba umgogodla uvuselelwa, ukuzivocavoca kungafakwa ohlelweni uma kuvunywa ngudokotela wezokwelapha.
- Ama-push-up anamasokisi ku-fitball akufanele enziwe ngokulimala kwamadolo, amalunga we-hip namahlombe.
- Kungcono ukwenqaba izandiso ngamaqakala angazinzile, ngoba lo msebenzi udinga ukwesekwa okuhle.
Kunemibono eminingi eyiphutha ku-Intanethi mayelana nokuqeqesha abesifazane abakhulelwe ku-fitball. Ibhola alidingekile ekuqeqesheni, ngaphezu kwalokho, uma owesifazane ejwayele ukuqeqeshwa kwamandla okuvamile, kungcono ukuthi aqhubeke nokuzenza ngohlobo olulula. Ukuzivocavoca okuvela endaweni ethambekele kusuka ku-trimester yesibili kuyakhishwa, kanye nanoma yini engaba nengcindezi ngqo esiswini nasekucindezelweni ezithweni zangasese. Eqinisweni, kunezivivinyo kuma-block simulators nasekunyakazeni okuhlukahlukene ngama-microweights ezingalweni nasemilenzeni.
Ngazo zonke izindlela, ukuhlala ku-fitball ngethemba lokuthi kuzokhipha kuphela izinhlungu zomhlane akukufanele. I-block traction ejwayelekile enesisindo esincane izokhetha ukuyisusa.
Okuncane ngokuzivocavoca umzimba
Ukuzivocavoca umzimba okuphelele kungenziwa ku-fitball:
- Kulungele - ukweqa ngenkathi uhleli ebholeni. Udinga nje ukuhlala ku-fitball ngezinqe zakho bese ubuyela emuva ngenkathi ugxuma. Lokhu kungangezelelwa ngokufudumala kwe-articular kanye nengxenye enamandla ngezinyathelo ezithile ze-aerobic, ngokwesibonelo, izinyathelo eziseceleni, nokuswayipha ibhola ngapha nangapha.
© New Afrika - stock.adobe.com
- Imilenze - squats odongeni. Ibhola lingaphansi komhlane ongezansi, liphumule odongeni, lenze ama-squats kuze kube yilapho izinkalo zifana naphansi futhi zilala kancane ezansi.
- Emuva... I-hyperextension eqondile ukuvivinya okulula kakhulu ebholeni. Udinga ukulala phezu kwayo ngesisu sakho, ulungise izinyawo zakho odongeni bese ugoqa umhlane wakho, bese wehla ngokushelela.
Ukubuyela emuva kwe-hyperextension kulapho, lapho ulele ubheke phansi ebhentshini, ibhola liphakanyiswa ngezinyawo ezingeni lomzimba bese lehliswa.
- Izikhali, isifuba namahlombe... Into elula ukukhama ibhola phakathi kwezandla zakho ngenkathi umile, ukuhlanganisa nokuhamba okuthile.
Ungenza futhi ama-push-up ebholeni, womabili ngokukubeka odongeni bese ubeka izintende zezandla zakho phezu kwalo, noma ngokubeka izinyawo zakho kulo.
© master1305 - stock.adobe.com
© master1305 - stock.adobe.com
- Cindezela. Ukujija okujwayelekile, okungukuthi, udinga ukulala ngomhlane ebholeni bese welula izimbambo zakho ezingezansi emathanjeni okhalo.
© Makatserchyk - stock.adobe.com
Ungaphakamisa futhi imilenze eqondile endaweni ephakeme ngokuqina kwe-fitball phakathi kwabo.
Ngaphezu kwalokho, benza futhi "ummese waseSwitzerland", okungukuthi, ukudonsa amadolo ukuya esifubeni, imilenze ihlale ku-fitball, nezandla phansi.
© Makatserchyk - stock.adobe.com
Ngemisipha ye-oblique yesisu, ungenza ukusonta ngenkathi ulele ebholeni ngohlangothi lwakho.
© Makatserchyk - stock.adobe.com
Ukuzivocavoca kwe-Gymnastic ku-fitball kungenziwa ukuphindaphinda okungu-10-20, ngokulandelana, kwakheka ukuqeqeshwa kwesifunda, noma ukwenze nje ngendlela ejwayelekile, wephula ukuzivocavoca ngamasethi. Ukuzivocavoca okunjalo kuzokunikeza ithoni ejwayelekile futhi kukusize uqalise.
Ingabe kufanele wenze imishini yokuhlanza ibhentshi nokuzivocavoca ehlombe ngenkathi uhleli ku-fitball? Ochwepheshe babehlukene phakathi. Vula noma imuphi umagazini onjengeShape, kuzoba nokuzivocavoca okuyinkulungwane nokodwa. Umethuli we-TV, i-blogger nomlobi wezincwajana zokuzivocavoca uDenis Semenikhin encwadini yakhe unikeza uhhafu wemishini yesifuba ejwayelekile ku-fitball. Kuyiqiniso, ubhekisa kulokhu, ngasizathu simbe, kuphela emantombazaneni, enikeza abafana ukuzijwayeza isitayela esijwayelekile.
URachel Cosgrove, ongumqeqeshi wabahlengikazi kanye nochwepheshe bezokuhlunyeleliswa kwezimilo wase-United States, ubhala ukuthi kungcono ukuqala ukufunda ukusebenza ngezinsimbi ezisindayo ngaphandle kwe-fitball. Futhi udinga kuphela ukukhuphuka kuzo ukuze unyakazise abezindaba. Awukho umqondo othile ekuzivocavoca izingalo, amahlombe nesifuba ngenkathi uhleli ebholeni.
Ngokuvamile, ungayisebenzisa kanjani le mishini yokuqeqesha, wonke umuntu unquma ngokuya ngezinhloso nefomu lezemidlalo. Futhi amabhola anganikeza usizo oluyigugu ekuvuseleleni nasekukhipheni abezindaba.
