Ibhola kwimithambo: ngendawo yokwenza umthambo ikhaya

ibhola Gym, okanye thina ngakumbi kusetyenziswa ukuba bambize - fitball, njengento jikelele izixhobo umthambo. Xa ukhethe kakuhle iseti beemvavanyo ungayisebenzisa ukuba asebenze ngaphandle phantse onke amaqela izihlunu, nokuba ekhaya. Ingasetyenziswa ngokuzimeleyo, kwaye ixhotyiswe nezinye izixhobo umthambo: dumbbells, weighting, wegazi.

Fitboly kufika iintlobo ezahlukeneyo, zisasazwe ngokungqinelana ubukhulu kunye nohlobo komhlaba. ibhola ukuzilolonga kuba ziyabuyiseleka (ogudileyo ngokupheleleyo okanye imivumbo tye), satin wokugqiba (rough kancinci) kunye yokuthanjiswa (linezigingqi ngokukhawuleza, uqikelelo). enobubanzi Feetball isusela ku-40 cm (oku zemithambo abantwana ibhola) kwaye ukuya kuma-90 cm.

Ukuba iklasi le iqokobhe bazuze nolonwabo, kufuneka pick it up kakuhle, kujoliswe ukuphakama yakho kunye nobude nengalo yakhe:

- ngokwanda ukuya 1,55 m kunye ubude 45-55 cm ubukhulu isandla feetball dozhen kuba 45 cm;

- kunye ukukhula 1.55-1.65 m kunye 55-65 ngesandla cm ubambe ibhola ububanzi of 65 cm;

- ngexesha ukukhula 1,66-1,70 kunye nobude isandla 65-80 cm ubukhulu ibhola kufuneka 70 cm:

- kunye ukukhula ngaphezulu kwe 1,70 m ne-80 cm ngesandla uya kuthetha fitball 75-90 cm.

Iiklasi abantwana kufuneka bakhethe ibhola umthambo kunye iimpondo okanye arc, oko kukuthi, kunye naluphi na uhlobo isingatha ukuba umntwana ukulinganisela kwakhe, yena Shell.

Fitboly lakwenza izifundo kunye neentsana ukususela kwiiveki ezimbini ubudala. Oku kwenza kube lula ukusingatha ukuqunjelwa, ukuphuhlisa vestibular, ezibonwayo kunye eyenza kinesthetic. Ukongeza, ephuhliswe kakuhle yaye ziyaqiniswa onke amaqela kwezihlunu.

Ekubeni ibhola umthambo Akukho Izimo, nkqu abasetyhini abakhulelweyo azibandakanya nayo. Ngexesha iiklasi phantsi ngumhlohli koqwalaselo enze iseti olulandelenayo ezijolise uqeqesho ukucuthwa izihlunu emqolo, isinqe, esinqeni kunye nesisu, nto leyo eyenza kube lula ilizwi labo. Ukongeza, umthambo uphucula kwegazi, kuphele iintlungu, ukuvumela eliphezulu ukuphumla.

Njengoko sele kukhankanyiwe, ibhola umthambo kunceda ukomeleza phantse onke amaqela kwezihlunu aqhumisele ngamanqatha. Ngokwawo, fitball ingazinzi, kwaye ngokwenza oko, kufuneka iliso kuphela ukuchaneka ukuzilolonga, kodwa ukuqinisekisa ukuba akukho ubunjwe, yaye oku umthwalo kabini emzimbeni, nto leyo ekhokelela calories avuthayo.

Ngoko ke, lo ezingundoqo imithambo nge fitball :

Press. Ngexesha izifundo, unako ukusebenza izihlunu elibhalwe ngokumileyo esiswini, kwakunye esithinzini eliphezulu nengasezantsi. Kufuneka alale ngomqolo uze buthi shins ibhola. Ukuphakamisa umlenze ngqo, ungasebenzisa i ab asezantsi. Ukuba imilenze bent bafakwa fitball phezulu yaye esenza uqulukubhede, kusebenza lo ab asezantsi. Ngendlela efanayo nendlela asebenza obliques, bawurhuqa ngengqiniba kwamadolo esahlukileyo.

Umva kunye ezinqeni. umthambo Wonderful ekuvumela ukuba usebenze amaqela kwezihlunu eziliqela. Ukuze wenze oku, hamba uye emazantsi esisu kwi fitball, imilenze ezisisigxina (umzekelo, abanye eludongeni okanye isofa), izandla emva intloko yakhe. Kuyimfuneko ukuthoba umzimba isezantsi kangangoko, phantse ukubamba emgangathweni ebunzi, uze uphakamise kangangoko kunokwenzeka. Phezulu kufuneka ubambe phantsi ezimpundu.

Imilenze. Ohlala ibhola, ninduluke ngqo umlenze ngaphambili, ezisezantsi ndoyakha kwakhona. Emva koko phinda indlela batsale umlenze ecaleni. Le ndlela yesibini: guqa elele isifuba kwi ibhola. Tsala umlenze umva, uphakamise asezantsi, uze wenze indlela, relegating umlenze kwicala.

Chest. Ngokuba lo msebenzi kuya kufuneka dumbbells okanye iintsimbi. Fitball kusetyenziswa ivenkile yezemidlalo. Oko kukuthi, kufuneka ulale phantsi ngomqolo (iincakuba egxalabeni), imilenze bagoba emadolweni ^(95), ezinqeni some. izandla Plant kunye dumbbells kwisigxina tyaba, ngoko Ukunciphisa umva. Lo msebenzi kuphucula imilo lwebele ngokugqibeleleyo, umphakamisi kwaye yenza kube elastic ngakumbi.

Zama ukuba bazibandakanye fitball ngendlela, ukuba esinye, kwiiklasi ziqhutywa yonke eminye imihla, ukuba iinkqubo ezahlukeneyo (enye kwezihlunu), unako ukumelana nayo yonke imihla.