Bonisani ukunciphisa umzimba isisu kwi ibhola. Indlela ukukhetha fitball?

Ukuze sizuze lo msebenzi yaba eliphezulu, kuyimfuneko ukuba kuphononongwe nokuphucula nokudla ndinqumle calories na. Ukuba njengomtyibilizi, ibhayisekile, ukuqubha okanye onyuka ejimini ngesizathu esithile azamkelekanga, ungazama olu hlobo uyafaneleka imithambo kwi fitball. umsebenzi rhoqo umzimba + ezisezantsi-ukutya okunamafutha akuyi kuphela ukunceda ukunciphisa umzimba, kodwa zinciphisa amathuba zizifo ezingapheliyo ezifana nesifo sentliziyo kunye nesifo seswekile. Bonisani ukunciphisa umzimba isisu kwi ibhola kunceda ukomeleza izihlunu eendaba eliphezulu nengasezantsi. Kuba iiklasi kufuneka ibhola, kwaye umphezulu tyaba le ukhuko yerabha.

Yintoni fitball?

Iibhola for umzimba zinamagama ezininzi, kuquka yoga ibhola, uzinzo ibhola, ibhola Swiss kunye fitball (75, 65, 55 - ubukhulu standard). It air-ezaliswe IVinyl ibhola ngerabha elastic ixesha elide. Ezi zixhobo ugqibelele ukuba naziphi ukuzilolonga ekhaya, ngokunjalo ku ejimini.

Ukukhetha feetball

Indlela ukukhetha fitball? Ngokusesikweni, amadolo akho kufuneka maxa kwi-engile 90 ukuya kuthi xhaxhe ngamathanga kufuneka eyayingqalene phantsi xa uhleli phezu ibhola. Kunqweneleka ukuba akwazi ukulungelelanisa luthambe ukuphucula umgangatho okulinganisa, kwaye ngenxa yoko, ukuzilolonga ngendlela efanelekileyo. ibhola Fitball yecebo ukukhula. Kwabasaqalayo, abadala kunye nabo kwakhokelela ukuphila umzimba iminyaka emininzi, kuya kuba ngcono ukuba ukujonga fitball omkhulu ezithambileyo. Thenga ibhola kunokuba abe bexhamla kwiivenkile iimpahla, ngokunjalo ukuphunyezwa wabo bekwi izibonelelo ezininzi Internet. Xa uthenga kubalulekile ukuqinisekisa ukuba fitball eyenziwe ngerabha ezikumgangatho ophezulu, kulo mzekelo, kwenzakalani ibhola iya uyadakumba ngokucothayo kakhulu, nto leyo ibaluleke kakhulu ukhuseleko yomsebenzisi. Ukuba awuyazi ukuba ukhethe indlela fitball, unako abonisane umqeshwa ivenkile oya ukuchaza ngokweenkcukacha zonke eluncedo nengeloncedo kwimveliso.

Uqheliso lomsebenzi fitball

Ngoncedo a feetball eziphandwe kakuhle nga obliques kwaye sehlise umva izihlunu. Kananjalo zingasetyenziswa ngethuba igunya okanye Cardio etyebile ovuthayo. umzimba nokuphakamisa kunceda ukuze batshise calories ngamandla nokomeleza inkqubo sentliziyo.

Safety and Maintenance

Nemixawuka ethembekileyo fitball ibhola uya kukhonza ngokuthembeka kangangeminyaka emininzi, ukuba uthatha kakuhle kuye. Xa ukhetha kufuneka uthathe ingqalelo ubude kunye nobunzima bakho. Phambi ukusetyenziswa, funda ngenyameko imiyalelo kwaye ulandele iingcebiso. Ibhola kufuneka isetyenziswe kuphela asemoyeni kwinqanaba. Ukuba iiklasi zibanjwa phandle emhlabeni, kufuneka ukuphepha iindawo apho kukho amatye, izinti okanye ezinye izinto ezibukhali olunokubangela anxibe okanye umonakalo ibhola. Boyihlamba loo ngesepha namanzi kunokuba. Kuba uzinzo xa ingalo okanye umlenze ifanele ibe zamagxa-magxa.

Izinto eziluncedo ukusebenzisa fitball

Bonisani ukunciphisa umzimba isisu kwi ibhola kunokuba luncedo kakhulu, njengoko imfuno ukugcina ukulingana kukhokelela kokuba uqalile okanye ipoti ye imisipha esiswini. Ngexesha lokuziqeqesha nge fitball kudala xenga ethile, nto leyo ebangela ukuba izihlunu isisu sincipha ngamandla. Enye inzuzo ebalulekileyo nsimbi. Uqheliso lomsebenzi fitball ngokulula ukwamkeleka nawuphi na umsebenzi, baya kuhlanganiswa ngokugqibeleleyo kunye Cardio (ukutsiba intambo, yayibaleka ndawo, benyuka ngezinyuko, njalo njalo). Le ukuhlanganiswa kuya kunceda ngokukhawuleza balahle ezibayeni ezingafunekiyo esinqeni.

izixhobo jikelele

Musa ukulibala ngemfuneko ukushushubeza phambi imithambo imizuzu 3-5 ekuqaleni yaye yade kwi ekupheleni Amazing. Ingenelo ebalulekileyo lixabiso ephantsi, ukubandakanyeka olongezelelweyo zezihlunu, uluhlu olubanzi motion. ehleli nje phezu ibhola, kunokwenzeka ukuba kuzinziswe izihlunu, kuphelisa iqolo nokuphucula komzimba. Ngexesha ezininzi ukuzilolonga, kuquka dumbbells, kunokuba fitball kube esikhundleni elihle ukuya esitulweni esitulweni zemithambo. Iiklasi kwi ibhola singabandakanya isixa esikhulu imithambo.

Bonisani ukunciphisa umzimba isisu kwi ibhola

1. yokuqala: elele phantsi ejonge phezulu, iingalo esandleni, ibhola acudisiweyo phakathi lamathole amathanga, ugobe amadolo kancinane. ukhetho lula kubandakanya ukuphakamisa kwamathanga ukuya kumgama 10-15 cm ukusuka emgangathweni ubambe imilenze kule ndawo 1 yesibini. ngaphantsi koko, wenze milembelele 15-20. Ukuze nzima umthambo kuyimfuneko ukugcina intamo yakho ngokuhambelana emva kwakho, ephakamisa kancinci intloko namagxa off phantsi ngexesha nokuphakamisa esinqeni. Bamba imizuzwana 1-2, ngoko ngaphantsi zombini kumzimba ongentla nengasezantsi.
2. yokuqala: guqa phantsi, iinyawo malunga ububanzi umkhono, wabeka ibhola phambi kwenu, niphumle nxamnye nayo kunye ezandleni zakhe. Ungqiyame phambili, ngokuthe ngcembe uyele ingqwalasela entendeni, inyuke iye, nokolula amadolo kunye ndisolulela kumgca othe tye, eyayiqhutyelwa kwesi sikhundla 1 yesibini uze wenze ukubuyisela ngemva kakuhle. A ukhetho elula kukuba hip flexion kunye lunge encinane phambili. Xa ngobuwena entsonkothileyo kakhulu, lo gama yokusebenza ukulinganisela angandiswa ukuya kwimizuzwana eyi-30.
3. yokuqala: ehleli phezu ibhola, imilenze igotywe ngamadolo, izandla zakhe ukunqumla ngasemva entloko. Ezinamathele itsheke phambili, amadolo ebujongise ibele, ngoko chu Ungayami umva, ngokucinezela ephantsi yakho emva ibhola. Yenza koboniso 15-20. Ukwenza lo msebenzi lula, kufuneka ukuba abeke iinyawo ebanzi kunokuba athwale-magxa, ukuze kubekho uzinzo olukhulu, ibe yeyozuko iingalo zakhe lonke esifubeni sakhe. Bonisani ukunciphisa umzimba isisu kwi ibhola ibe nzima khosi baphakamise imilenze.
4. yokuqala: emi ngazitho zine, ibhola phantsi esiswini. Ukuqhubekela phambili phezu kwezandla sikhatshwa iqengqwa ye ibhola phantsi esinqeni kunye neentungo, cofa ixesha, kwaye nomzimba ibhalwa umgca ukusuka entloko ukuya toe. Izandla ngeli xesha phantsi imilenze yakho ibhola. Emva koko agobe amadolo nokuganga kunye ibhola iye ekunene negxalaba lasekhohlo. Niqingqe 1 yesibini, ngoko saliqengqa, ukusoloko kwicala ngalinye amaxesha 10-15.
5. Kusukela isikhundla: emi ngazitho zine, imilenze kunye, ibhola phantsi esinqeni sakho. Ukulungelelanisa ngezandla zakhe, bawurhuqa umzimba emgceni ukusuka entloko ukuya toe. Xa imo apho ibhola kwinqanaba esiswini, khosi phakamisa ezinqeni ukuya eluphahleni. Bamba 1 yesibini, ngoko asezantsi. Loo nto iya kuba yanele 15-20 nabameli emlenzeni ngamnye.

Plan Isondlo ukuba isisu flat

Omnye kuphela feetball ukufikelela esiswini caba ayikasebenzi, yonke imigudu ebonakalayo kufuneka ikhatshwe isondlo esifanelekileyo. Isicwangciso isidlo Uthelekelelo imini;

• Breakfast. ishq Unsweetened corn okanye irayisi kwabakhukhumeleyo, iglasi yobisi skim, nokuba igcadiwe okanye ekrwada imbewu kajongilanga ezingenatyuwa, nepayina okunkonkxiweyo xa juice yayo okanye 2 tbsp. l. ezomileyo, uyawathena okanye 2.
• Undershot. apple Green okanye grapefruit.
• Lunch. Tuna, iyabiliswa kunye itshizi, iitumato kunye neminqathe iyabiliswa.
• Undershot. Smoothies amasi skim kunye iiblueberries frozen okunencasa (istrawberry okanye wepesika), usityumze endaweni blender. Ungadibanisa i oyile encinane linseed.
• Dinner. Inkuku okanye turkey, eqhotsiweyo kunye izilayi iitapile ebomvu drizzled nge-1 ch. L. namafutha omnquma, okanye nerayisi emdaka kunye nemifuno iyabiliswa.

Qaphela: nale ukutya kubalulekile ukuqinisekisa ukuba ubunzima ukutya ngexesha elinye ayidluli 200 grams.