Enye into ebalulekileyo yebhola ye-rubber yokufaneleka: ukuzivocavoca kuyo kulula, kodwa ngexesha elifanayo liphumelela kakhulu. Ngaphandle kokuba ushiye ubuvila emva kwaye uza kuzinika ixesha elaneleyo kwiiklasi, emva kweveki ezimbalwa iziphumo zokuqala ziya kwenza bazive. Amentimitha aya kuqala ukuyibilika phambi kwamehlo ethu - kwaye oku kukukhuthaza kakhulu ukuqhubela uqeqesho.
Ngaphambi kokuba uqale ukwenza zonke ezi zivivinyo, kufuneka uthenge ibhola lebhola yerabha, enyanzelekile ukufaneleka emzimbeni. Ngendlela, unomnye, igama elidumileyo-ibhola ye-fitball. Makhe sihlale kweli gama. Ngoko, wanquma ukuthenga ibhola yommangaliso, kwaye waya kwivenkile yezemidlalo. Ngokuqinisekileyo i-assortment iya kuba yinto enkulu kwaye amehlo akho aya kuchithachitha kuzo zonke iinkalo, engazi ukuba ungayinqanda. Oku kuyaqondakalayo: iibhola ezifanelekileyo ziza kuzo zonke ubukhulu kunye nemibala, kunye nomhlaba ogqithisileyo okanye iincinci ezincinane, "ngeendlebe" kunye "neempondo" .... Yiyiphi ibhola eyokukhetha imisebenzi yansuku zonke? Siza kukunika iingcebiso ezisebenzayo.
Okokuqala, jonga ibhola ukuze unamandla. Ukuba ungathandabuzeki umgangatho walo, ungathengi ibhola enjalo. Emva kwakho konke, ukuzivocavoca kuyo kusebenza ngamandla, ngoko i-rubber kufuneka ibe yinto enhle ukuqhuba ukugaya nokuza. Ukuba ibhola inqabile, inokuphinda iqhube phantsi kwakho, into engathandekiyo. Ibhola elungileyo nelingapheliyo, nangona ngokukhawuleza lihlaba, liza kuyeka ukuhamba emoyeni kwaye lihlale, kodwa ngokuqinisekileyo "aliqhubi".
Ukuba ukhethe udidi olufanelekileyo - ungalisebenzisa ngokukhuselekileyo. Ungesabi ukuba i-fitball ayikwazi ukumelana nobukhulu bakho. Emva kwakho konke, ibhola elimgangatho ngokukhawuleza limelana nendoda enesisindo esingama-kilogram ayi-300!
Xa ukhetha ubungakanani bebhola ye-fitball, landela la macebiso alandelayo. Hlalani kwibhola uze uqaphele ukuba yiyiphi ikona ukuya kumgangatho kwindawo ehleli kuyo. Ukuba ngaba yi-90 degrees - ke ibhola iphelele. Unokugxila ekukhuleni. Umzekelo, abantwana banokungena ngebhola enobubanzi bama-centimitha angama-55 (ukuba ukuphakama kwabo akudluli kwiimitha eziyi-1.5), abadala bephakama obude (kufika kuma-centimitha angama-170) - ngamadamitha angama-centimitha angama-65, aphezulu, afinyelela ubude bamamitha angama-190, ibhola ye-fitball enobubanzi 75 cm. Ewe, ukuba ungumnikazi we-"basketball" ukukhula, uzive ukhululekile ukuthatha ibhola yerabha.
Ewe, iimeko zihlukile. Cinga ukuba ibhola lakho elincinci, umgangatho kunye nokuhlala ixesha elide, kusekuhlaleni. Musa ukukhawuleza ukuyiphosa-ibhola iyakwazi ukubuyiswa. Nangona kunjalo, ungathathi iqela lokuqala-mhlawumbi, akuyi kusebenza ibhola lakho. Thatha iglue evelisa umenzi, onokuthi ibhola ye-fitball oyithenge ngayo-ngoko kunye nalolu khetho awuyi kulahleka.
Ingongoma yesithathu yimiqathango yokugcina ibhola. Kwenzeka ukuba awufumani ixesha leeklasi: imisebenzi yasekhaya ayikushiyi kunye nemizuzu. Kule meko, yisela ibhola yakho, kodwa ungayiqhiphukisi (ngokuqinisekileyo, ukuba izimo zezindlu zivumelekile). Kwakhona kubalulekile ukuba ungashiyi i-fitball ilanga ngqo. Gwema iindawo ezikufuphi kwiibhetri okanye ezinye izinto zokufudumeza - ngokuzityhila rhoqo kwiqondo lokushisa aphezulu akukho irubha iya kumila-kwaye ibhola iya kuphuma.
Ngokumalunga nombala nokuthungwa, akukho ziphakamiso apha. Ukuthanda kwakho kuphela, ukhetho, umnqweno. Unokukhetha, nokuba ukhokelwa yimibandela engundoqo yezinto zangaphakathi - ukuphumelela ngaphantsi kwesi sifundo kunye ne-fitball ngokuqinisekileyo ayiyi kuyenza!
Apha, mhlawumbi, kunye nazo zonke izicwangciso eziphambili, ezifanele zithotyelwe ngelixa zikhetha ibhola yokufaneleka. Siya kuphinda sibe ncinane kunye nenkcazo yokuzivocavoca ngokwabo ukuze kunikezele kwiinkcukacha ezincinci kodwa ezibalulekileyo zoqeqesho ngokwazo - ezi ngxaki ezincinci ziyakunceda ukuba ulungele ngokukhawuleza kwi-inventory entsha, kwaye ngokukhawuleza ukukhawuleza ukubonakala kwiphumo elilindele ixesha elide.
Ngoko, ukuba uqale, khumbula ukuba izifundo kunye nebhola kufuneka zenzeke kuphela kwindawo eqinile. Oko kukuthi, zikhulule indawo encinane yokuqeqesha, ususe iphepathi phantsi.
Umgaqo wesibini uya kusebenza kwifom yezemidlalo oyisebenzisayo kwiiklasi. Sikucebisa ukuba uqaphele oko kukugqithiseleyo ngokulingana nomfanekiso wakho. Ngokwemvelo, loo nto kufuneka ibe ne-elastic, ukuze kungabikho nto ikhutshwe yiminyango. Ngaphezulu, nayiphina i-T-shirt ifanelekile, kwaye imilenze ingaba igqoke kwiintsimbi.
Ngoku masithethe ngezicathulo zezemidlalo. Asikho isidingo sokukhunjuzwa ukuba ama-sneakers kufuneka abe nokukhululeka kunokwenzeka. Ungazivumeli zicinezele, okanye, ngokuchaseneyo, zihlale ngokukhululekile. Ukongeza, i-sole ayifanele islayidi. Uya kufuneka usebenze nzima ngeemilenze zakho, kwaye xa uwa ngengozi-oku kungakhokelela kwimiphumo emibi kunye nokulimala.
Khumbula, sathetha malunga nendlela yokujonga ukuba ibhola ifanelekile ukukhula? Ngokwenza oko, ukuchaneka kokuhamba kwakho kwibhola kuya kugqitywa. Iingqungquthela ezintathu zee-degrees - yiloo nto okufanele uyenze. Le geometry elula kufuneka ithobele amaphuzu amathathu omzimba wakho: umzimba kunye nomlenze, intamo kunye neshin, i-shin neenyawo. Ukuba uhlala ungalunganga - uchanekile, ungaqalisi ukuzisebenzisa nge "curve" ukufika - uza kukhangela kuphela, kodwa akuyi kubangela umphumo.
Hlalani kakuhle, phambi kokuba usebenze rhoqo uhlolisise i-posture: ingaba umqolo uhambile, ingaba isisu sitsalwe kangangoko kunokwenzeka, ingaba umshicileli unzima. Kufuneka nje! Imilinganiselo eseleyo yesikhundla sakho inokuthi ilawulwe yile nto kuphela okanye okokusebenza - kodwa le mithetho emithathu kufuneka ihlonishwe rhoqo, musa ukuzivumela ukuba uhlale ulahla.
Zama ukugcina ibhalansi ngokuhlala kwibhola - nokuba uthe wagqiba iisethi yemisebenzi uze uphumule kwi-ballball. Yiva ingundoqo yengaphakathi eya kuxhasa umzimba wakho. Ukongezelela, phawula ingqalelo kwiindawo zeenyawo - kufuneka zimi ngokufanayo (ngaphandle kweyodwa kuphela: zikhona iziqulatho ezithatha indawo eyahlukileyo yeenyawo, ngoko unako ukuhamba kulo mgaqo).
Kwakhona, ngaphambi kokuba uqale ukusebenza, kufuneka uthathe umculo oya kuwo. Kufuneka ugcine malunga nesinye isigqi, ungabi nciphisa okanye ukhawuleze. Kwakhona kubalulekile ukuba iziqulatho zifanele ukuthanda wena - ngoko ukufaneleka kuya kukubuyisela kabini ukuzonwabisa.
Enye into, makungabi mlawuli, kodwa unqwenela. Ukuba awuzange ube necala nge-ballball, kungcono ukuthenga ividiyo ngeendlela zokuzivocavoca ukuqinisekisa ukuba wenza konke ngokufanelekileyo.
Ekubeni unokuba ngumntu oqalayo kwimibandela yempilo kunye ne-ballball, qalisa uqeqesho olukufutshane nodonga - ngamanye amaxesha kunzima ukubamba ibhola, ngokukodwa ukuba akukho liva. Ngoko ke, udonga luyakunceda ukuba ugcine ukulinganisela ekuqaleni.
Ngoku makhe sithethe malunga nenani lokuzivocavoca okufuneka uyenze imihla ngemihla. Qala ngamaxesha angama-10-16, oku kuya kukwanela ukukhumbuza izihlunu: yintoni umthwalo. Yenza izinto ezi-3-5 ngokuxhomekeke kwisimo sakho somzimba. Ngokukhawuleza xa uvakalelwa kukuba ukwenza umsebenzo awuyikunciphisa imisipha kwaye akusenzi ukuphumla ixesha elide emva kwakho, ukwandisa inani leendlela. Ngokufanelekileyo, kufuneka ufikelele ekulishumi.
Kuvinjelwe ngokungqongqo ukubandakanya ne-fitball kulabo abaye bafumana ukunyanzeliswa kwezifo ezingapheliyo. Kungcono ukubeka ibhola phantsi kwaye ube ngcono. Ukongezelela, ukuba unembuyiselo nangayiphi na isizathu ongaziyo, okanye nayiphi na into inokuphendula ngentlungu ekuhambeni - ungazichukumisi, bhetele ufumane uviwo lwezonyango kwaye unakekele impilo yangaphakathi. Emva koko, ngaphandle ungalinda.
Kukwacetyiswa ukuba uqale iiklasi kunye nomqeqeshi-ubuncinane ekuqaleni. Emva kwakho konke, awukwazi ukuvavanya ukusuka ngaphandle - inguqhinga lakho elichanekileyo lokwenza oku okanye ukwenza oko? Umqeqeshi uya kunika ithiphu, alungile, kwaye ke, xa ukhwelwe kwaye uqale uqaphele ukungaphumeleli kwabo, ingcali ayiyi kukufuna.
Ngoko ke, zonke iingongoma eziphambili ezifuneka zicatshangelwe ngaphambi kokuqala koqeqesho, zichongiwe kwaye ziqwalaselwa - unokuqhubeka nokusebenza ngokukhawuleza.
Abo ba tyelele iiklabhu zengqondo bodwa ubuncinci bodwa ebomini babo bayazi ukuba ngaphambi kokufundiswa kwanoma yiyiphi inkimbinkimbi oyifunayo ubuncinane ubuncinci bokufunda. Kuya kunceda ukufudumala izihlunu kwaye uzilungiselele ukunyamezela okuzayo. Ukuhamba ngokufanelekileyo kwindawo enye, zicinge ngokwakho kwisitratshi, wenze ujikelezo lwegxala, isandla kunye neelbow joints, intamo. Xa uvakalelwa kukuba igazi laqalisa ukukhawuleza ngeemvini - qhubela phambili kwinxalenye ebalulekileyo yoqeqesho, ngokuthe ngqo kwimisebenzi yokuqhuba ibhola.
Ukuzivocavoca.
Yima ngokuqinisekileyo, iinyawo zakho mazibe zibubanzi beamahlombe akho, ubeke isandla sakho sekhohlo phambili, kwaye unyawo lwakho lokunene lufanele luphumle kwizwane zakho. U-Fitball uthabathe, uphukise ngqo phambi kwakho. Ukuphefumula: ukuguqa imilenze, umzimba uhla uze wenze "imiphunga" phambili, izandla kunye nebhola ngeli xesha zithatha enye indlela. Exhale: Yima ngokuthe ngqo, ubambe ibhola phambi kwakho. Ngexesha elilandelayo, vula izandla zakho ngenye indlela. Iphuzu eliphambili ekusebenzeni kukuba amadolo kufuneka abe ngqongqo kwi-toe, oko kukuthi, ngaphantsi kwayo, akukho ngaphaya kwaye ayikho. Iindlela ezimbini ezili-15 ziya kukwanela. Olu hlobo lukhokelela kwi-tonus yamatye kunye nemilenze.
Ukuzivocavoca ezimbini.
Zama ukusasaza imilenze yakho ngobubanzi ngangokunokwenzeka, vula amadolo kunye neenyawo kwiindlela ezahlukeneyo, kwaye ibhola phantsi ezandleni zakho. U-Exhale: uguqa ngamadolo, uhleli ejulile plie. Ukuphefumula: buyela ngokukhawuleza kwindawo yokuqala ngokuphakamisa ibhola ngaphezulu kwentloko yakho. Jonga amadolo akho, okumele kube ngqongqo ngaphezu kwezwane. Apha ungenza kunye neendlela ezintathu ezili-15 - emva kwayo yonke into, ulolu hlobo luqeqeshe ngokupheleleyo imilenze, izibonda, iingalo kunye namahlombe.
Ukuzivocavoca ezintathu.
Ukwenza lo msebenzi, uya kufuna umthamo. Ulale emhlane wakho, faka imilenze yakho eqondileyo kwi-ballball ukuze izibonda zibambelele ngokufanelekileyo kwibhola. Ukuphumla komzimba: ngokukhawuleza, uvakalelwa ngumsebenzi wemisipha nganye, uphakamise izikhwebu ngokubanzi ngokusemandleni akho - ngelixa umzimba wakho wonke kufuneka ube ngumgca owodwa, ngaphandle kweekhrubs kunye neekinks. Hlala kule ndawo. Ngaphandle kwe-jerks, kwakhona ngokukhawuleza, phakamisa inyawo elinye kwibhola ukuya kwindawo yokuma, ngoko nje ngokukhawuleza ungayibuyisela kwi-ballball. Kwinqanaba ngalinye, yenza iziphakamiso eziyi-15, uphumle encinci, kwaye wenze okungenani iindlela ezimbini. Umzimba onjalo uqhube iintambo kunye nomqolo wentsanga.
Ukuzivocavoca ezine.
Khusela ngokukhululekile umbhobho wakho kwi-ballball, ngelixa ibhola kufuneka idibanise kunye neenyawo zakho. Iinyawo mazibe ziphantsi, ungagqithisi izithende (ukuba ekuqaleni kunzima ukuzenza-zithembele eludongeni). Ukuphatha ukugoba kwiindawo zokuhamba kunye "nokukhokela" phantsi kwesifuba, ngoko ke ababandakanyeki. Exhale: ngokukhawuleza pha kamisa umzimba kunye ne-ballball, ugcine izandla - ngelixa usasazeka kumacala. Ukuphefumla: buyela kwindawo yokuqala. Yenza ezintathu iindlela ezili-15 nganye - kwaye uya kubuyela emva kwakho.
Yenza umsebenzi wesihlanu.
Zilala ngesisu sakho, uze uncike ezandleni zakho, ufake imilenze yakho kwi-ballball. Kubalulekile ukugcina umva wakho, njengomtya - ukuze kuqhutywe ukudibana kwamagxa. Iintende zimele zibe phantsi phantsi kwamagxa. Ngoku ugoba iingalo zakho, ufike kumgangatho - oko kukuthi, ukuphuma. Akukho mzekelo simele sivumele ukukhutshelwa kwe-lumbar: i-back back should be fully and taut. Ukuba awukwazi ukuphuma kwesi sikhundla, susa i-fitball kufuphi nomzimba - umzekelo, sithembele kwibhola ngeenyawo zakho - ngoko kuya kuba lula. Zama ukubuyisa ubuncinane amaxesha angama-8-10, kwiindlela ezimbini.
Ukuzivocavoca ezintandathu.
Yima emadolweni, yenza umgangatho wakho emva kwaye ufake izandla kwi-ballball. Ngoku ngoku uqhube phambili ibhola phambili, uzive ukuba izihlunu zomelela njani emva nasemva. Musa ukukhahlela ebhanti! Emva kokuba ulungele ibhola ye-ballball ngokusemandleni akho, buyela ngokukhawuleza ukuya kwindawo yayo yangaphambili. Phinda kwakhona inkqubo ezili-15, ubuncinane neendlela ezimbalwa. Ukuzivocavoca kuya kunceda ukubuyela emva kwaye ucinezele.
Umsebenzi wesixhenxe.
Ncika kwi-spots ye-fitball. Umzimba womzimba uhlala uhambelana ngqo nomgangatho womgangatho, kwaye uguqa ngamadolo emilenze esasazeka ngobubanzi bamagxa (unako ngakumbi xa unzima kule ndawo ukugcina ibhalansi). Uyakufuna kwakhona i-dumbbell, ekuqaleni ungathatha iikhilogram. I-Exhale: khulisa izandla zakho ngokukhawuleza kunye nama-dumbbells up, ngaphandle kokuzihlaziya ngexesha elifanayo. Izandla kufuneka zihambe kunye nemigca eqondekileyo. Ukuphefumla: buyisela izandla zakho kwisimo sabo sokuqala. Namela ingqalelo ukuba izilumbulu oziphakamisa ngaphezu kwakho azixhumi, kwaye umzimba uhlala uphelele. Kwakhona, akucebisi ukuba ulahle izandla zakho emva kwentloko yakho, kwaye intloko ngokwazo kufuneka ihlale igxininisekile, ingayikuyinciphisa kwi-ballball.
Yenza umsebenzi wesibhozo.
Ukuze uqhube umshini ophezulu, kufuneka wenze okufanayo. Isikhundla sokuqala: uhleli kwi-fitbole. Thatha amanyathelo athile phambili ukuze ibhola iphantsi kwamathambo akho nasemva. Izandla ngeli xesha kufuneka zibe semva kwentloko, kodwa musa ukuwawela, okwenza kube lula kuwe ukuba usebenze. Imilenze iguqa ngamadolo, iinyawo zandalala ngokubanzi kunamahlombe. Umkhumbi: i-curl kwintwasahlobo enjalo, ngelixa iphakamisa i-pelvis kunye nentloko kunye namagxa kunokwenzeka. Hlalani kule ndawo imizuzwana emithathu. Ukuphefumula: Nciphise kancane ibhola, ngaphandle kokugubha - ukuze ungonakalisi nto. Qinisekisa ukuba imisipha yomshicileli ihlala ishushu, ungavumeli baphumle. Zama ukuwela kwi-ballball emva kokuphazamiseka ngokuphantsi. Yenza ezimbini iindlela ezili-15.
Ukuzivocavoca ngesithoba.
Lo msebenzi olula uya kucoca uxwebhu lwakho oluphantsi. Beka emhlane wakho, ubeke ibhola ye-fitball phantsi kweenyawo zakho: kufuneka ibanjwe namathole kunye neenyawo. Imilenze ifanele iguqulwe ngamadolo ukuze amathanga namathanga athinte ibhola ye-rubber. Izandla kulo msebenzi azibandakanyeki, ngoko nje zitshitshise emzimbeni. I-Exhale: xhaphaza imisipha yomshicileli kwaye ngokukhawuleza, uzive umsebenzi wabo, udonse ngokusondeleyo kwisifuba samadolo. I-Fitball imele ifakwe imilenze. Ngethuba lokuphefumlelwa, buyela kwisimo sokuqala uze uphumule. Izandla, khumbula, kufuneka ulale ngaphandle kokuhamba. Ngendlela, kulo mzekelo, luncedo kakhulu kuya kuba ne-ballball encinci - iya kwenza umthwalo ophezulu.
Ukuzilolonga kweshumi.
Ukupompa izihlunu zokutywala kwefowuni yakho, ungabi buvila ukuze unike ixesha kwaye lo msebenzi. Hlala kwibhola, uguqe ngamadolo, ufake iinyawo ukwenzela ukuba iisokisi zikhangele ngqo. Thatha amanyathelo athile phambili ukubeka ibhola ye-fitball phantsi kwakho. Beka isandla sakho sobunxele kwimva yentloko yakho. Qinisekisa izikhwelo zakho uphakamise i-pelvis ngokubanzi ngangokunokwenzeka. Gula isisu, inxalenye ephezulu yomzimba ngeli xesha kufuneka iphakanyiswe kancane. Emva koko, thabatha ihlombe elikhohlo ngapha nangapha, ukuphazamisa. Kwi-inhalation, hlala ngokukhawuleza kwibhola. Emva koko, tshintsha iifom. Hambisa ngokukhawuleza njengoko kunokwenzeka, ugweme ukubetha. Inkcazo ngexesha lokusetyenziswa kwalo msebenzi kufuneka ihlale ifutshane kwaye iyancipha. Kubalulekile ukuphoswa kuphela ekuphumeni, ukuphefumla kubaluleke kakhulu! Ngaba amaxesha angama-15 ngesandla ngezindlela ezimbini.
Ukuzivocavoca kweshumi elinanye.
Thetha iplati phantsi, ulungele umva wakho, kwaye unwebe iingalo zakho ngeendlela ezahlukeneyo. Izindebe kufuneka zixinzelelwe phantsi. Ukulungelelanisa imilenze, ukuxhomekeka kwizithende kunye namathole kwi-ballball. Yeka - wena. Qinisekisa i-tummy, ngelixa uphakamisela ukuya kumatye. Yeka phezulu kwenyuka imizuzwana emibini - kwaye uyeke ngokukhawuleza kwindawo yokuqala. Xa izikhwelo ziphakanyiswa - qiniseka ukuba umzimba wonke uphendule ngqo "utolo". Akukho nto ifanele ifake okanye ikhuphe kakhulu. Umshicileli kufuneka ube rhoqo kwiimeko zoxinzelelo. Imilenze ifanele ibe ngqo, ungawaguqa ngamadolo, ngokuba ngokwenza oku nje ungagcini umphumo wakho womsebenzi. Emva kwakho konke, akuyi kuba lula kuwe, kodwa umphumo, apho uzama ngako, awuyi kukhawuleza kuwe kwiintlanganiso. Zenza ezintathu iindlela ezili-12.
Yenza ishumi elinesibini.
Kwakhona, ulala phantsi, ubeke iinyawo kwibhola, uhlale kwizithende ze-ballball. Njengoko kusebenze kwangaphambili, pha kamisa izithintelo kangangoko kunokwenzeka. Kuphela ngoku, kwaye uqalise ibhola yeerubha kunye nezithende zakho. Emva koko, buyisela i-fitball kwindawo yayo yangaphambili. Yenza lo msebenzi ngamaxesha angama-15 kwiindlela ezimbini, emva koko uguqule kancane, uqhube ibhola ngaphandle kwezithende, kodwa ngeesokisi. Inqwalaselo kufuneka ihlawulwe kwiimisipha zogcino: kufuneka ziphathe ukuphumla. Iintonga kufuneka zixineke, kodwa ungachukumisi phantsi. Ungabanciphisa kuphela ngokwenza umsebenzi 15.
Ukuzilolonga kweshumi elinesithathu.
Lo msebenzi uyabaluleka kulabo abaphethwe ngombono ongefezekanga. Akuyi kukhwelisa kuphela, kodwa kuqinisa kwakhona umlenze womlenze. Ngoko, beka umqolo wakho phantsi, udibanise kwaye ulungele ukugcina umzimba ngomgca owodwa, ngaphandle kokuguqa kwibhande. Imisongo ivumelanise kwimida kwaye iphephe imilenze kunye neenyawo kwi-ballball. Umkhumbi: Phakamisa umzimba kunye nomlenze onene. Umlenze ukhangele idilesi kwii-angles ezilungileyo. Yithintela ithotho yakho, kunye nesithende, ngokuchaseneyo, -kuphezulu. Ukuphefumula: ngokukhawuleza kwaye ululawule umlenze ukuya kwibhola. Phinda ulo msebenzi kwiiseti ezintathu ze-12 ngeenyawo.
Ukuqhuba umzimba wesine.
Hlala phantsi kwaye uncike kwi-ballball back and boot, tshintsha ugxininiso ophezulu emadolweni aguqa ngamadolo. Ukuphatha - intloko. Uya kufuneka uguqulwe umshicileli, ulungelelanise kuphela ulayini. Oko kukuthi, ekuphumeni komzimba uphakamise umzimba kwi-ballball kwaye ujike kwelinye icala, uzama ukufikelela ekhohlo elifanelekileyo kumadolo asekhohlo. Nangona kunjalo, ungadluli: ukuphakama kakhulu, awukwazi ukugcina ukulinganisela kwakho nokuwa. Ukongezelela, ngexesha lokusetyenziswa, qiniseka ukuba iinduli zikhangele ngqo kwiindlela ezahlukeneyo. Phinda uphendule oblique izikhathi ezili-12 kwicala ngalinye kwiindlela ezimbini okanye ezintathu.
Ukuzivocavoca ngowesihlanu.
Isikhundla sokuqala: silele kwisisu kwi-fitball. Imisongo ngokukhawuleza, ihlale ibambelele kwisisindo, ngelixa ingawaguqa ngamadolo. Gxininisa izandla. Ngoku, njengokuba kunjalo, "fanisa" izandla zakho, ukuhambisa ibhola phantsi kwesisu sakho ukuya ezinyaweni zakho, kwaye ubuyele kwakhona. Phinda usebenzise izihlandlo ezili-15, yenza iindlela ezintathu.
Ukuzilolonga kwishumi elinesithandathu.
Kuya kukunceda ukuphambanisa iinqumlo zakho kwaye ulahle "iindlebe". Ngoko, hlalani ngokukhawuleza kwi-fitball eceleni kwakho. Umzimba ulungelelanise umtya. Umlenze omnye uhlala phantsi, uqinisekisa ukugcinwa kwe-equilibri, yesibini-emoyeni, kwinqanaba lama-30 degrees ukuya kumgangatho. Phakamisa umlenze ukuya phezulu uze uhlehlise ngesigqi - kodwa ungapheli, kodwa usiye uhlale usisisindo. Umlenze ngamnye kufuneka ube nokunyuka kwe-15 kwiindlela ezine.
Akuyimfuneko ukuzama zonke ezi zifundo ngosuku olunye. Kungcono ukuwahlula kwiindawo ezinzima, ezahlula ngeentsuku zeveki. Uza kubona indlela okulula kunye nokungathandekiyo, ekuboneni kuqala, ibhola yeerubha iyatshintsha umzobo wakho, njengokungathi i-plastiki. Ezi zixhobo ezintle ziza kuba yinto ekhuthaza kakhulu ukuqhubela phambili izifundo kunye nokuphucula. Emva koko, ukuba mnandi ngumsebenzi wobukhosi kwanoma yimuphi umfazi!