Inzuzo enkulu yokuqeqeshwa nge-ballball ingabizwa ngokuthi ngokuthenga ibhola yokuzivocavoca kuyo nayiphi na ivenkile kwindawo "yempahla yezemidlalo", awuyi kukufumana nzima ukuba uqale ukuzivocavoca ekhaya. Ngaphandle kweengcebiso, kukho umfundisi. Ukongezelela, ibhola lethu lincome kakhulu kwifom echaseneyo kwaye, ngenxa yolu, unako ukuhlala uhamba nawe eholide. Xa sisebenzisana ne-compactness kunye neenzuzo ze simulator yethu yomoya, masihambe ngokuthe ngqo kwinqanaba elibalulekileyo kwaye sicinge ngokusetyenzwa kwemigangatho ukuze sibonakale sincinci kwaye siqiniswe ngokutshiza izibonda kunye ne-ballball.
Ngaphambi kokuqala uchungechunge lwamazilo, kufuneka ukhumbule ukuqeqeshwa okulula nokuqhelekanga kwimimiselo yeemeko ngokubanzi. Namhlanje siza kuqwalasela ukufudumala kwethu ngendlela "yokufudumala kunye noncedo lwe-ballball." Hlalani kwi-ballball kwaye wenze amanani amaninzi kwiindlela ezahlukeneyo, ngelixa ugcina izandla zakho ezinqeni. Hlala phantsi kwibhola uze ulale kuwo imizuzu eyi-15 - oku kuya kukunceda ukuphelisa ukuxhatshazwa emthonjeni. Emva koko i-pozhongliruet ibhola ene-inflatable kunye neenyawo zakho amaxesha angama-20-25 kwaye, malunga nenani elifanayo lamaxesha, gxuma kuyo. Lo mfudumala awuyi kuphakamisa ithoni yemisipha yakho, kodwa unokukunceda ukuba ufumane ukulungelelanisa, ukulungelelanisa uxinzelelo lwegazi kwaye usebenze intliziyo.
Ngoko, ukufudumala kuphelile, ngoku siza kuqhubela phambili kwiimvavanyo, eziza kukunceda ukupompoza. Zonke ezi zifundo kufuneka zenziwe ngoncedo lwe-fitball.
Thatha iimpawu ezikhethekileyo ezilinganisa iikhilogram ezi-2 uze ume ngokuthe ngqo, imilenze kufuneka ibe bubanzi bamagxa akho. Kule ndawo kuyimfuneko ukunyusa ibhola ye-fitball kunye nomva wakho eludongeni. Emva koko thabatha amanyathelo ambalwa uze uqale ukuqubuda. Oku kufuneka kwenziwe ukwenzela ukuba amathanga akho ahambelane nomgangatho. Ngokukhawuleza oko kwenzeka, sebenzisa izihlunu zamatye ukubuyela kwindawo yokuqala. Ngalo msebenzi, musa ukulibala indlela yokumisa ibhola yokuzivocavoca emva kwakho emdongeni ngokukhawuleza kunokwenzeka. Lo msebenzi kufuneka wenziwe ngo-1-2 iiseti ezingama-20 nganye. Ngexesha, xa izihlunu zomelela ngakumbi, unokwandisa umthwalo kwiindlela ezi-3. Ngendlela, ungakulibali ukuvumela ukuba imisipha iphefumle phakathi kweendlela, ezaneleyo zokuphumla kweminithi eyi-1.
Umsebenzi wesibini weentsimbi kunye noncedo lwe-fitball yile mfuneko yokuba ube yimbuyiselo echazwe phambi kwakho ukuya kwibhola ye-fitball, gcina intloko ngqo kwaye iqonde, pha kamisa inyawo lokunene ukuphakama kwama-20-30 cm. Emva koko, uguqa ngedolo lomlenze wakho wesobunxele, qalisa ukwenza ii squats uze ufike emacaleni ebhola. Emva koko utshintshe umlenze wakho. Lo msebenzi kufuneka wenziwe kwiiseti ezi-2 ukuya kwezi-15 ukuya kwi-20 nganye. Khumbula ukuba ukwenza umzenzelo ngomlenze oguquguqukayo uthathwa njengendlela eyodwa. Ngokwenza rhoqo lo msebenzi, wena, ngexesha lexesha, kufuneka ufunde ukwenza ngaphandle kokuncediswa naliphi na inkxaso kunye nebhola lokuzivocavoca.
Umsebenzi olandelayo nge-ballball, eya kubandakanya izihlunu zamagqabi, umqolo kunye namathambo. Beka ibhola kunye nenkxaso eludongeni kwaye uhlale kuyo, uncike kwizithende phantsi. Umva kunye neentsimbi ngexesha elifanayo kufuneka kuxhomekeke kwi-fitball. Emva koko, ukuxubusha izihlunu zesisu, siqala ukuphakamisa izibilini, nantsi into ephambili kukuba umzimba wakho uthathe indawo ngqo. Ukukhethwa, ukubala kwiintathu, ukunciphisa nokuphindwa kwakhona kubathathu, kuphinda kuphindwe. Ukuzivocavoca umzimba kunye ne-fitball kufuneka uqale ngeesethi ze-1-2 ezizihlandlo ezili-15 nganye. Kubalulekile apha ukuba ugxininise ngokugqithiseleyo imisipha yamathambo kunye nesisu, khumbula, umzimba wakho ufanele ukugoba kuphela kwiindawo zokunyakaza, ngoko imilenze kufuneka ihlale iqonde.
Ukusetyenziswa okulandelayo ukwenzela ukupompa ngokufanelekileyo amaconsi kuya kuba ngumzimba olala phantsi usebenzisa ibhola elifanayo. Beka phantsi, ulungise imilenze yakho kwaye uyibeke kwibhola, uze usebenzise izihlunu zesisu. Khuphula izikhwelo zakho phezulu, ukhumbule ukuba umzimba wakho kufuneka ufumane ifom enye ngqo (umgca). Emva koko pha kamisa umlenze omnye uze unciphise, njengokuba umlenze wesibili. Ngomlinganiselo, oku kuya kubalwa njengento enye yokuphindaphinda-gymnastic. Emva koko phawula amanqatha akho phantsi. Ukuqala lo msebenzi kwinqanaba lokuqala luneendlela ezi-1-2 zee-7-10 ngokuphindaphindiweyo. Ngokuhamba kwexesha, unako ukuya kwiisethi ezi-15 ukuya kwezi-20 ukuya kwezi-20 nganye.
Umsebenzi ogqithiseleyo ungasomeleza kuphela izikhwebu zakho, kodwa uncede ukukhusela izithintelo. Bhonzisa umlenze wakho wokunene ukuze ube ngongxondorha, kwaye ubeke unyawo kwi-gym ibhola ukuze i-shin yakho ifane nomgangatho. Emva koko uguqule umlenze wesobunxele uze ujike emadolweni ngakwesokudla. Beka umlenze wakho entanyeni, kuyimfuneko ukuba i-shin yakho yesobunxele ihambelana nomgangatho. Jongana neenyawo zakho kwibhola, uzibambe kunye ne-balance yakho ngezandla zakho. Emva koko pha kamisa i-pelvis yakho kunye nendawo engaphakathi. Bamba imizuzwana emithathu uze uhla. Emva koko utshintshe isikhundla semilenze uze uphinde wenze isenzo. Kule ndlela, iindlela ezi-2 zanele ixesha eli-10.
Okokugqibela, ukugqiba kokugqibela ukupompa izikhwelo zakho nge-ballball, kukufumana u-elasticity of yours. Kufuneka uhlale phantsi uze uncike kwizandla zakho. Emva koko, lungisa imilenze uze uyibeke kwibhola. Emva koko sebenzisa izihlunu zamagqabi kunye nooncedo lwabo, qondanisa i-trunk, pha kamisa i-pelvis. Gcina kule ndawo imizuzwana emi-3 kwaye uhla kancane, uze uphinde uphinde. Khumbula, umzimba wakho kufuneka uqonde. Lo msebenzi uyenziwa kwiiseti ezi-2 eziphindaphindiweyo ezili-10.
Ngoko sichaza ukuqhuba okusemgangathweni kunye ne-ballball ukuze uqhube izikhwelo zakho, ubenze zivelise kwaye zihle. Kwaye ekugqibeleni, khumbula ukuba ukuqala isethi yokuzivocavoca kuncinci kwaye ukwandisa umthwalo njengoko imisipha ijwayele, eya kuphucula umphumo wokulindela. Inhlanhla enhle.