I-Fitbol ineminyaka yamuva ibeka phezulu kwiiseti ezahlukeneyo zokuzivocavoca. Eyona nto yayithandwa kakhulu yi-gymnastics kwabasetyhini abakhulelweyo kwi-fitball. Inzuzo yayo kwiimpahla ezinqamlekileyo: i-pelvis kunye nomgudu uhambelane ngenxa yokucwiliswa kokungafanelanga kwe-tubicles ye-ischial ibhola. I-Gymnastics inefuthe elikhuselayo, elibonelelwa ngempembelelo yebhola kwimpompo, amajoyina kunye nezicubu ezizungezile.
Ngeenyanga ezintathu zokuqala zokukhulelwa, kufuneka uqaphele xa uqhuba. Oku kubalulekile ukukhumbuza, kuba abaninzi bakholelwa ukuba ngeli xesha ixesha elincinci, unako ukugcina umthwalo wangaphambili. Ukuba ibhinqa yayingazange libandakanyeke kwimidlalo ngaphambi kokukhulelwa, ngoko kwiinyanga ezintathu zokuqala akufanele yenze i-gymnastics, kodwa yishiye ixesha elikhuselekileyo - i-trimester yesibili. Ekuqaleni kwekota yesithathu, umthwalo kufuneka wancitshiswe kancane, kwaye ekupheleni kwexesha, kunye nantoni na, uzigcinele ukuzilolonga nokuhamba. Ngexesha lokukhulelwa, unokuhlangabezana kuphela neeprogram ezenzelwe ngokukodwa abafazi abakhulelweyo. Ukuba kukho ukhetho phakathi kwezifundo zeqela kunye nomntu ngamnye, kungcono ukhethe ukhetho lwesibini. Ukuzivocavoca okunjalo kuphephile, kuba ikhefu lokuzilolonga likhethiweyo, kuthathelwa ingqalelo ubudala kunye nobude bokukhulelwa.
Naluphi na umsebenzi osebenzayo kufuneka uqale nge-5-minute-warm-up. Kubalulekile kuba umzimba kufuneka 'uhileleke emsebenzini.' Ukuze ugweme ukugqithisa, kufuneka uhlolisise i-pulse. Kwiinyanga ezintathu zokuqala, i-pulse ayifanele ibe ngaphezu kwe-60% ye-pulse apho i-oksijeni yokusetyenziswa kwe-oksijini iyenzeka khona, kwaye kwi-trimester yesibini neyesithathu le pesenti i-65-70%. Bala i-pulse yokusetyenziswa ngokugqithiseleyo ingaba lula ngefomula: ukusuka ku-220 ukukhupha iminyaka. Ngokomzekelo, ukuba intombazana ineminyaka engama-25 ubudala, ngoko ivela ku-220-25 = 195.
Ukuzivocavoca kwezandla
Kufuneka ukuba uhlale kwi-ballball, imilenze ngexesha elifanayo ikwahlukana kakhulu, umva kufanele ube ngqo. Izandla ezantsi ezantsi phantsi uze uzifake kwiimpawu ezingekho ngaphezu kwekhilogram enye. Ukuba ibhalansi inzima kakhulu ukuyigcina, ibhola ingaqhutyelwa kancinci. Emva koko, kufuneka ugobise izandla zombini, uze uzihlahlele phantsi, iinqonga ezivela kwisitokhi azikwazi ukuqothulwa ngexesha elinye. Ukuba unqwenela, ungazigoba izandla zakho. Usebenzo luphindaphindiwe ngamaxesha angama-6-8.
Isikhundla sokuqala sifana naso kwimeko yangaphambili, kodwa izandla zijikelelwe ngentendelezo emzimbeni, kwaye izibonda zincinci. Kufuneka uphakamise iingalo zakho emacaleni ukuya kwinqanaba lamahlombe, uze uzibeke phantsi. Umsebenzo uphinda uphinda malunga namaxesha angama-7.
Kufuneka uhlale kwi-ballball, imilenze isasazeka ngokubanzi, kodwa ngoku umzimba kufuneka uguqulwe phambili. Umlenze wesinye isandla kufuneka uhlale ehlathini, kwaye ingalo yesibini kunye nesigxina kufuneka iguqulwe kwii-angles ezilungileyo, igxala kunye ne-elbow kufuneka zibuyiselwe. Kubalulekile ukulungisa ingalo kwisigxina somlenze, uze ubuyele kwindawo yaso yokuqala. Xa wenza umxhelo wegxala, kufuneka ungashenxiswa. Phinda amaxesha angama-6-8.
Ukuzivocavoca ngesifuba
Kubalulekile ukuhlala kwisiTurkey nakwizinga lesifuba ukugcina ibhola ye-fitball, izibhambano zimele ziguqulwe kwaye zijoliswe kumacala - oku kuyindawo yokuqala. Iintendelezo kufuneka zicinezele ibhola kwiziko. Umsebenzo uphindaphindiwe ukuya kumaxesha angama-15.
Ukuhlala kwi-fitbole kufanele kuthathe ezandleni zamagqabi kwaye ugube phambi kwesifuba kwi-angle ye-degrees ezingama-90-oku kuya kuba yindawo yokuqala. Kubalulekile ukutshintshela iingalo, ngaphandle kokuguqa kwiindawo, uze ubuyele kwindawo yangaphambili. Iphindaphinda malunga nama-10-15 amaxesha.
Ukuzivocavoca iintsimbi kunye nemilenze
Kufuneka ulale kumqolo wakho, bhinqa unyawo lwakho lokunene kwaye ubeke ibhola, uncike unyawo lwakho. Umlenze wesobunxele, kwakhona, kufuneka ulungele, kodwa kufuneka uhlale phantsi. Kubalulekile ukulungisa umlenze wokunene, ngaloo ndlela ugqithise ibhola ye-frontball, uze ubuyele kwindawo yayo yangaphambili. Okufanayo kufuneka kwenziwe ngomnye umlenze. Phinda ufike kumaxesha angama-8.
Kwimeko yangaphambili yokuqala, landela unyawo olungasekhohlo ukwenza uhambo olulinganisa ukuhamba ngebhayisikili, kwaye uphinde uphinde unyawo olunene.
Isikhundla sokuqala siyafana. Kufuneka ulungele umlenze wesobunxele emadolweni, i-shin iyafana nomgangatho. Emva koko, kuyimfuneko ukwenza isyhula sesetyhula kumacala asekhohlo nangakwesokudla. Phinda ngeenyawo ezilungileyo.