Abadlali baqala ukuqonda ukuba kunceda ukuphucula amandla, ukulungelelanisa nokulungelelanisa kwaye ungeze izinto zokuqeqeshwa kumdlalo - kunye nabaqalayo kuba lula ukuzivumelanisa nokuxinzezeleka ngokomzimba, kwaye abadlali abanamava abadanga. Ukuziqhelanisa kwi-fitbole kukulethela inzuzo kunye nokuzonwabisa, kubalulekile ukukhetha ubungakanani obufanelekileyo. Ububanzi bebhola yakho bunokubalwa ngefomula: ukuphakama kunciphise i-100 cm.Kubheka ukuchaneka kokukhethwa, uhleli kwi-ballball: imilenze iguqa ngamadolo, iinyawo phantsi. Ukuba iinqumlo zakho zifana nomgangatho - awuphambuki ngobukhulu. Ukuba unganqikaza, ukhetha phakathi kwebhola encinane nekhudlwana, khokelwa ngumgangatho wempilo. Kuyinto elula ngakumbi kumfazi ongenamava ukuqeqesha kwibhola enkulu.
Izivivinyo ezinzima kwi-fitbole ikuvumela ukuba usebenze zonke izihlunu zomzimba, kubandakanywa izilwanyana ezizinzileyo, eziqhelekileyo ukuzisebenzisa.
Inzuzo ephambili ye-fitball yindlela yokusebenza. Ngokunceda unokwenza imilinganiselo ehlukeneyo kunye nesisindo somzimba wakho, kunye negunya lendabuko elinama-dumbbells, i-barbell, i-absorber absorber. I-Fitball yenye yeengqobhoko eziphezulu zokuqeqesha kunye nokulungelelanisa, ukusebenzela izihlunu zesicindezelo esiswini ...
Ubunzima obunikelwe nguwe kuya kunceda ekusebenzeni izihlunu zomzimba wonke. Yenza njalo imihla ngemihla kathathu ngeveki. Ngokuxhomekeke kwinqanaba lakho lokuzivocavoca umzimba, sebenzisa rhoqo ii-12-20 izihlandlo, iindlela ezili-3-4 kunye nokuphuka phakathi kwe-1-1.5 imizuzu. Ukuququzelela ukuphunyezwa kwazo, unokukhupha i-fitball encinane.
Yima kwi-ballball. Ukusebenza kwemisipha-stabilizers.
Ukuzivocavoca kwe-balance. Beka idolo lonyawo lokunene phakathi kwebhola, sithembele kwi-ballball ngezandla zakho kwaye, ngokuxhomekeka phambili, phakamisa ngasemva kwinqanaba le-pelvis umlenze wesokunxele. Bamba kule ndawo iminyaka emi-5-20. Emva koko unqamle unyawo olungasekhohlo ukuya emanzini, suka uphinde usebenzise umlenze omnye. Ngokuba ukuhluka kweemidlalo kwibhola lebhola lebhola kukho ibhola elithile elibalulekileyo - into ephambili kukuthatha loo bhola ehambelana ngqo nawe.
Ukugxotha ibhola. Imisipha yomsebenzi wokushicilela.
Ulale phantsi kwibhola ye-fitball, iinyawo ezantsi, ibhola phantsi kwelinqeni. Gweba phambili iingalo, phakamisa amanxeba kunye nentloko. Ukuphelisa ngokupheleleyo umzimba kwaye wenze ngokukhawuleza ukuguquka, ukudweba esiswini uze ucinezele inqeni kwibhola. Bamba kwisigaba sokugqibela kwisibini. Buyela kwisimo sokuqala, phinda.
Uyilo lwe-absorber shock ehleli kwi-ballball. Imisipha yomsebenzi wangemuva.
Gxotha ukuxhatshazwa ngokuxhaswa ngokusisigxina. Thatha iiphelo ezandleni zakho kwaye uhlale kwi-ballball. Ukuxhomekeka phambili, thatha indawo ezinzile. Qalisa intshukumo ngokuphakamisa umzimba, kwaye njengoko uqondayo, yongeza intsimbi ngezandla zakho. Kwinqanaba lokugqibela, susa i-scapula. Phinda kwakhona.
Ukuguqa umlenze kwi-ballball. Imisipha yomqolo wekhanga isebenza.
Thetha emhlane wakho, faka imilenze yakho kwi-ballball, izandla ngezandla zakho phantsi-phantsi. Phakamisa i-pelvis ukuze umzimba udlule ukusuka entloko ukuya enzwaneni. Ukuqhayisa ibhola kuwe, uguqa ngamadolo akho kwinqanaba elifanelekileyo. Khawuleza ubuyele kwindawo yokuqala, ngaphandle kokuguqa idolo ukuya ekupheleni. Phinda kwakhona.
Ukubeka izandla emacaleni, uguqa kwi-ballball. Iimpawu zokumisa imisipha kunye nokusebenza kwemisipha ye-deltoid.
Thabatha iidumbbells, ume phambi kwebhola lebhola (ngamadolo ububanzi beeplavis) kwaye ngokukhawuleza "gxuma" kwibhola. Ukufumana ibhalansi uze uthathe isikhundla sokuqala: umva uphendule, iingalo zibophekile kwiintsimbi kwaye ungathinti iinqununu, iintendelezo zijoliswe kumzimba. Ukugcina uxinzelelo kwimisipha yemilenze kunye ne-press, thatha izandla zakho emacaleni, ngaphandle kokuphakamisa iingqungquthela ngaphezu kwamagxa. Buyela kwisimo sokuqala uze uphinde. Ukuba ufumana kunzima ukugcina ibhalansi, vuthela ibhola ngo-15-20%.
Dumbbell wrestling, ehleli kwi-fitbole. Imisipha ye-press and deltoid muscle isebenza.
Kukho ezininzi zeentlobo zokuzilolonga kwibhola lebhola lebhola, kodwa kuya kuchaneka ukukhetha ngokuchanekileyo okuphi na okulungileyo kuwe. Hlalani kwibhola, thabatha isilumkiso esandleni sakho sokunene uze usibeke ehlombe lakho, isundu esibheke phambili. Ngesandla sakho sokunene, cinezela ibhola uze uphakamise ngenyameko umlenze wakho okhohlo. Ukugcina uxinzelelo kwimisipha yocindezelo, pha kamisa isandla sakho sokhohlo uze wenze umgcini we-bench. Buyela kwisimo sokuqala uze uphinde. Yenza umsebenzi ngenye indlela. Emva kwexesha, zama ukukwenza ngaphandle kokugxila isandla sakho kwibhola.
Thrust dumbbell ekugxileni ngokugxila kwi-fitball. Umsebenzi we-muscle-stabilizers kunye nemisipha yomsebenzi.
Thatha isilumko ngakwesokunene, ubeke idolo elifanelekileyo kwibhola kwaye, ujikeleze i-projectile, ulungele umlenze. Umlenze wesobunxele uguqa kancane emadolweni kwaye uncike kuyo ngesandla sakho sasekhohlo. Isandla sokunene siqondiswe, intendelezo ijoliswe kumzimba. Bend kwi-back back. Ukugubungca ingalo entendeni, udonsa i-dumbbell ukuya emzimbeni, ugxininise ekugcineni umyinge womzimba wonke. Buyela kwisimo sokuqala uze uphinde. Yenza okunye indlela yokugqiba indlela.
Ukujikima kwi-bar kunye nokudibanisa. Imisipha yomsebenzi wokushicilela.
Thatha indawo yesikhonkwane kwi-ballball: izibonda kwibhola, iintendelezo phantsi phantsi phantsi kwamagxa. Gcina esiswini sakho uze uqhube ibhola kuwe, uphakamise i-pelvis. Kule meko, vula umzimba ngokuthe ngcembe, unciphise i-pelvis ngakwesobunxele uze uyibhenqe ehlombe lasekhohlo. Gcina i-1 yesibini, ubuyele kwindawo yokuqala. Yenza umsebenzi ngenye indlela.
Gcina ibhalansi elele kwi-ballball. Imisipha yemilenze, umva kunye nomsebenzi wokushicilela.
Ulale phantsi kwi-ballball ukuze amahlombe kunye nomqolo ongasemva ulale kwibhola. Imilenze ifakwe kwinqanaba elifanelekileyo emadolweni, iinyawo phantsi. Phakamisa izandla zakho ngokukhawuleza, uze uqhube umlenze owodwa ujikeleze umgangatho. Gcina imizuzwana emi-5, musa ukuthoba i-pelvis. Buyela kwisimo sokuqala uze uphinde ngomnye umlenze.
Amacwecwe kunye ne-ballball eludongeni. Imisipha yamilenze isebenza.
Hamba nomva wakho eludongeni kwaye uncike kwi-ballball ukuze ube phantsi kwelinqe zakho, izandla zakho ezinqeni zakho, imilenze yakho iguqa ngamadolo. Hlala phantsi, ugqithise ibhola uze udibanise umgcini ngaphantsi kwelo ukuya kwinqanaba apho iinqununu ziza kufana nomgangatho. Khangela phambili, gcina ukusilahla kumqolo osezantsi. Ukunyanzelisa umsebenzo, yenze ngelixa umile ngomlenze owodwa.