Yintoni onokuyenza umthambo kwi elwe fitball

Fitball umthambo ibhola esikhulu ertyisi, yenzelwe ukusebenzisa musculature umzimba uphela. It yaqanjwa Swiss ngugqirha-umzimba phakathi kwenkulungwane wokugqibela ntle kunye novuselelo neenkqubo. iinkqubo lokubuyisa zazijoliswe ekuphuculeni abantwana zokonzakala umnqonqo, inkqubo vestibular, inkqubo luvo.

Ekuhambeni kwexesha, ibhola kusetyenziswa zokwenza umthambo, ukufaneleka amaziko kwaye ekhaya njenge mshini. abayenza fitball ukunciphisa umzimba ilahleko uncedo ubunzima, ukomeleza ngokuqinisa izihlunu. Kunye imithambo rhoqo kunye ukutya iziphumo ezidibanisayo kwenzeka ngokukhawuleza kakhulu.

Fitness ibhola kunzima ngokwaneleyo iphuhlisa eseleyo yaye kuphucula ukuma, kwandisa bhetyebhetye umzimba, ikhuthaza, kwandisa unyamezelo ukomelela kwezihlunu ibinzana isiqabu ngayo izihlunu esiswini. Anabafundi fitball ukukhawulezisa yokucolwa emzimbeni, iqinisa imisipha umva, aqhumisele ngamanqatha. ibhola Fitness i kuyi zexabiso eliphantsi, oko zingathengwa kuyo nayiphi na ivenkile iimpahla zemidlalo. Ngokuqhelekileyo fitball ezikhethiweyo ekukhuleni. Ezinye imifuziselo ziyafumaneka nge spikes iibhola okanye amaqhuma, olunikezela isiphumo umphululela olongezelelweyo kwigumbi lokufundela.

Bonisani on fitball ukunciphisa umzimba nokomelezwa kwezihlunu

• Squats. Wenza squats-12 emva flat kunye ibhola ngezandla zakhe eyolukileyo. Ngexesha umzimba okukunyusa yokubolekisana khosi ukuya ekhohlo ukuya ngasekunene.
• Push-ups. Beka izandla zakho phezu ibhola, iinyawo kuphumla phezu komgangatho. 10 wenze engqinibeni flexion ukuchukumisa yokondla feetball. Ekuqaleni, imeko izindlu iyahlozinga, kodwa emva kokuba ukusebenzisa ezimbalwa ukulinganisela izinzile. Ukuze nzima intshukumo bonke ingalo phantsi kwaye ibhola ebekwe phantsi esinqeni, amadolo okanye iinyawo.
• Esineendidi. Yokuphumula ibhola eludongeni, bazinikela ikhosi phezu kwakhe, ahlale phantsi wabeka izandla zakhe phezu ibhola (ngomnwe ekunene kuye). Wabulawa 10 squats ezinzulu, ngexesha apho izandla zakhe ngokuqinileyo ubambe fitball.
• Le zindaba, namathanga ngaphakathi. Ndandihleli phantsi kunye iingalo zakhe, 10 zisebenza uplifts imilenze caba yi engile degrees 45 ukusuka emgangathweni (iinyawo xa le bar ibhola ska). Olunye uhlobo: ephakamisa umzimba ekujikeni efanayo ukusuka emgangathweni, ngoxa imilenze ezihleli fitbole.
• press Lower. Engqengqe ngomqolo, izandla zakhe zibekwe phezu kwentloko yakhe. Imilenze bagoba emadolweni, ugcine izithende zakho fitball. Eyenziwa 12 uplifts imilenze kunye ngeempundu. Phezulu kufuneka uhlale ixesha elide, Yolule imisipha esiswini.
• Ezinqeni. Iqumrhu lwezindlu emgangathweni, imilenze bagoba emadolweni - phezu ibhola. Eyenziwa 20 uplifts isinqe, phantsi ekufuneka ubunzima ngamandla izihlunu ezimpundu.

Yonke imisebenzi kwi fitball elwe lwenziwa ngo iindlela ezine. Emva ukufunyanwa kwezinye izakhono nobuchule yokubamba intsalela yezi kungaba Zenziwe ulwabiwo, azibeke ke phezu namaqatha okanye esihlahleni. Kananjalo uvumelekile ukuba asebenzise ngexesha umthambo dumbbell. Emva uqeqesho kuyimfuneko ukuba basele amanzi okanye iti unsweetened. Esi sidlo Kulungile ukuba nikhumke ubuncinane iiyure ezimbini.

Ukongeza umsebenzi ngokwasemzimbeni, umsebenzi kwi elwe fitball kuzisa ezininzi iimvakalelo ezintle.