Umhle, umbala oqaqambileyo, ukuphakamisa ibhola yebhola yerabha enkulu, ebizwa ngokuba yi-fitball, iya kunceda kwiintsuku ezimbalwa ukufezekisa ukuvumelanisa nokulahlekelwa ngamapounds angaphezulu.
Uvela phi?
I-Fitball yenziwe nguSwitzerland physiotherapist uSusan Kleinfogelbach. Ukuchanekileyo, ugqirha uye wavelisa isitsha esitsha kwizigulane ezinezifo zomgudu. Kodwa xa ixesha liqhubeka, iIthifol yayingenangcambu kuphela kwii-physiocabinethi kunye neeholo zoqeqesho kunyango, kodwa kwakhona yaqala ukubonakala kaninzi kumaziko ezemidlalo nakwiiklabhu zengqondo.
Iinzuzo zebhola ye-fitball
Lowo obona le ibhola ibhola enkulu ngethuba lokuqala, ndiqinisekile ukuba oku akukho ngaphezu kokuzonwabisa kwabantwana. Kwaye kubonakala ukuphumela ekulahlekelweni ubunzima, ukuqeqesha umzimba kunye nawo akufezekanga. Kodwa oku kucinga okukhohlisayo.
Ubungqina bhobho yempilo kukuba imisebenzi echaphazelekayo yatshitshiswa kakuhle, ngenxa yomsindo wayo kunye nombala oqaqambileyo, i-napsihiku yomntu. Kwakhona u-fitball ubambelela ngokulula umqolo, izihlunu zamaqela ahlukeneyo. Kwaye kubaluleke kakhulu, iiklasi kunye naye zibonelela nge-cardio training. Kwaye oku, njengokwenzululwazi ebonakalisiwe, yindlela efanelekileyo kakhulu yokuzivocavoca umzimba kunye nokuqeqeshwa okunamandla kwemisipha yomzimba.
Iiklasi ezinebhola lokuzimelela kwiziko lemidlalo okanye ekhaya liya kunika:
- enhle
- ukuguquguquka komgudu
- enhle isisu
- ukwanda kwemetabolism
- ukulahleka kwamandla.
Yiyiphi ibhola eyokukhetha?
Ukufumana ibhola ibangela ukuba isiqalo sakho sisiphumo esihle, funda indlela yokukhetha ngokufanelekileyo iiparitha zomzimba wakho.
Unokuthenga ibhola ye-fitball kwisebe lempahla yezemidlalo, kunye nakwiivenkile ze-intanethi. Xa kuthengiswa beza kuhlanganiswa, ngoko kufuneka ukhangele ubukhulu bebhola, eziboniswa kwiipakethe nganye.
Ngokukhawuleza unqume ukuba ngaba uza kukwazi ukubandakanya ngokupheleleyo kwihostela yakho ngebhola elikhulu. Unayo indawo yokuyigcina? Ukuba ubukhulu bemvume yakho yezindlu, zikhululeke ukuqala ukuthenga i-fitbola yokuziqeqesha ekhaya.
Ukuba unokungabaza ukuba indlu iya kuhambelana nesimo simulator esithathu-ubude - uze uyibeke emva kokuthenga kwaye u tyelele iqela lezempilo, apho ungayifumana ibhola kwisikhululo sakho kwaye usebenze nawe njengoko ufuna. Khumbula ukuba kufuneka uyenze ibhola ubuncinane kathathu ngeveki, ukwenzela ukuba iziphumo zibonakale.
Xa ukhetha ibhola elungeleleneyo elityebileyo, uhlale kuyo. Beka iinyawo zakho phambi kwakho. Amadolo akho akufanele akhangele phezulu okanye ahambe phambili. Kufanele babe ngaphantsi kwinqanaba le-tataz yakho. Le bhola ifanelekile kuwe ngobukhulu.
Masibuyele ekuthengeni ibhola. Isayithi ingaba kwi-20-30 yeekhephe, kungekhona ngaphezulu. Ukuba kunokwenzeka, jonga epakilweni ngebhola lezempilo elilandelayo xa ukhetha kwivenkile. Ibhola lebhola ye-Rubber kufuneka iqine, ingabi yincinci. Akufanele ahombe ngokugqithiseleyo nangokungahambi kakuhle.
Ngoku jonga ngokukhawuleza ubukhulu bhola. Kuzo zonke iibhola ze-fitball ububanzi bhola buboniswe. Ngaphezu kwalesi sikhulu, ibhola ayikhuthazwa ngomoya, ukuze ugweme ukuphuka kwayo. Ngokunyuka kwe-150-152buy fitbol ngobubanzi be-45 cm. Ukuba ukuphakama kwakho kungaphezulu kwe-152 cm ukuya kwi-164 cm, udinga ibhola elingama-55 ubukhulu. Kwaye ngokukhula ngaphezu kwe-164-165 cm kuya kufuna intsika ukuya kwi-75 cm ububanzi.
Ukutya ngexesha lokuzilolonga ne-fitball
Njengoko sele sele ukhankanywe ngentla, ukuba uya kunika iklasi nge-fitball ukuya kuma-3-4 amaxesha ngeveki, uza kufinyelela kwiinyanga ezi-2-3 zokulahleka komzimba. Ukufika kwi-10-15 kg ingalahleka ngokunyanisekileyo kunye neebhola ezinemibala. Nangona kunjalo, iziphumo ezinjalo ziya kuba nzima ukufezekisa, kwaye emva kokuba kunzima ukugcina ubunzima obutsha, ukuba awuhambelani nesondlo sokutya.
Kule meko, kungabikho omnye ofanelekileyo wokutya okunempilo kwezondlo zokutya.
Ukutya oku kubalwa kwi-calories yemihla yokutya kwayo yonke ukutya okudliwe kwi-1800 kcal. Ukutya, nangona uxakeke kakhulu, kufuneka uhlalutye-amaxesha amaninzi ngosuku. Phantse sonke isiqingatha okanye iiyure ezimbini kwiincinci ezincinci.
Ukutya kufuneka kubekho kwimveliso yamaprotheni kwindawo yokuqala. Ukutya oku-4 ngosuku ngamaphrotheni, abakhi beeseli eziphilayo zomzimba. Le mali yokutya iprotheni ifanele isetyenziswe, ngaphandle kokuba unomdla ngokubambisana ne-fitball. Iiprotheni ziquka inyama yenkukhu, inyama yenkomo, kunye neentlanzi, i-cottage shizi, amaqanda abamhlophe, i-tofu cheese, i-kefir okanye i-yogurt.
Izibonelelo ezintathu zokutya ngosuku kufuneka zisekelwe kwi-fiber. Ebhekisela kwimifuno kunye neziqhamo ezintsha. Ungasebenzisa naziphi na iindidi zeemveliso, ngaphandle kweetatata ezidibeneyo. Iintlobo zenza i-dessert ngaphandle kweshukela, yinqumle imifuno kwimifuno, ixilise ngemifuno kunye nejusi lemon. Iipatata, ukuba uyayithanda, lungela ukutya kokutya kuphela kwesikhumba, unokuyibhaka okanye ukupheka. Iibhanana zivunyelwe, kodwa zingabi ngaphezu kweyodwa kwiintsuku ezingama-2-3.
Iziqendu ezimbini kwimenyu yemidlalo yemihla ngemihla zincomekile i-carbohydrates. Isonka, isinkwa esingqolowa esipheleleyo, i-porridge emanzini kwaye kungekho zithako ezinjengobhotela okanye iswekile zilahlekiswa.
Kwesinye isahlulo semveliso sinikezelwa ngemifuno enesityalo esiluncedo. Le yioyile yemifuno, iinqantyambo, imbewu. Kodwa akukho ngaphezu kwama-gramu angama-30 alawo okanye ezinye ukutya ezinamafutha ngosuku.
Ngexesha lokutya lokutya, kuyimfuneko ukusela ubuncinane ii-2 ilitha amanzi ngosuku. Unokuxhomekeka kwiitayi eziluhlaza, itiye ye-herbal, i-ginger, umhluzi we-rose rose.
Ukuzivocavoca nge-loss loss weightballball
Ekugqibeleni, sifike kwindawo ephezulu. Luhlobo luni lokuzilolonga kunye ne-ballball olunegalelo lokutshisa amafutha kwiseli kunye nokulahleka kwesisindo? Thatha ezi zixhobo ezilula.
- Ukuzivocavoca 1. Ukufudumala izihlunu ekuqaleni komsebenzi, thabatha i-ballball ezandleni zakho, udonsa ibhola endleleni yakho. Yibambelele kuwe kwaye uyixoshe kude nomzimba kwakhona.
- Ukuzivocavoca 2. "Thatha ukuhamba" ngesisu, phambi kwamathanga, esifubeni kwibhola. Ncike ngexesha elifanayo ukulungeleka kweenyawo okanye izandla, ukuma phantsi.
- Ukuzivocavoca 3. Ngoku "gxuma" umqolo wakho phezu komgca webhola. Ukubandakanya onke amanqanaba aphezulu nakwezantsi, ngasentla.
- Ukuzivocavoca 4. Gcina izandla zakho phantsi. Beka iinyawo zakho kwibhola. Phakamisa, ngokukhawuleza, izikhwelo ziphakame kwaye zinciphise.
- Ukuzivocavoca 5. Kwimeko efanayo, ngoku nje cinezela izandla zakho phantsi. Imilenze isala ukulala.
- Ukuzivocavoca 6. Jonga ibhola. Ncike kuye ngezandla zakho. Cima kwii-non-weapons. Zama ukwenza oku nge-trunk ecacileyo kunye nemilenze.
- Ukuzivocavoca 7. Buxoki emva. Thatha ibhola ngeenyawo zakho, zinyamezele. Yenza imilenze yakho kwiinyawo zakho ngepente. Zama ukuchukumisa isifuba sakho esifubeni rhoqo xa usikhupha.
- Ukuzivocavoca 8. Hlalani uhlale emhlane wakho. Gcoba phezulu kwebhola ngeenyawo zakho. Ukuphakamisa iintsimbi, gxuma imilenze kunye nebhola phakathi kwabo phezulu, ubencitshise kwakhona. Musa ukukhulula ibhola yokugqoka.
- Ukuzivocavoca 9. Ukubamba ibhola phakathi kwemilenze eqondileyo kunye neyodwa, zama ukuyijikeleza emacaleni, kuqala ukuya kuma-30 degrees ukuya ngasekunene, kwaye ngasekhohlo. Bese ukwandisa umthamo we-slope.
- Ukuzivocavoca 10. Hlala kwibhola. Ngezandla zakho zingene kuyo. Slip izibhokolo phantsi phantsi phantsi kwebhola. Ngoku, nithembele ezandleni zenu, hlalani kwakhona kwibhola.
Ekuqaleni, ngamnye umsebenzi, gcwalisa imizuzu emithathu, emva kweehlanu emva kweeseshoni ezininzi. Emva kokuba unokwandisa ixesha lomsebenzi olandelayo ukuya kwemizuzu elishumi. Ukuba ezi zifundo ziya kubonakala kuwe kwixesha elincinci lenkcenkceshe, yongeza inkathazo kunye nabanye ukuba umqeqeshi wokuzigcina umgangatho uya kuncomeka kuwe.