Kwiminyaka yakutshanje, ukuzivocavoca kwanda ngokugqithiswa ngoncedo lwebhola ekhethekileyo yezemidlalo - ibhola ye-fitball. Ezi zenzo ziyiluncedo kakhulu ekuphuculeni umlinganiselo wokulinganisela, kwakunye nokuthintela iimeko zokugula ezinxulumene nentlungu emthonjeni. Ngokuqhelekileyo, le miqathango ingabangelwa yindawo ehleliyo engapheliyo kunye nexesha elide eofisini okanye eklasini. Eli nqaku libonisa ukuqeqeshwa okugqwesileyo kunye nebhola: ibhola ye-fitball yabasetyhini, kwakunye neengcebiso ekukhetheni ibhola ye-ballball kunye nenkcazelo yezibonelelo zayo ngaphezu kwezinye izixhobo zemidlalo.
I-Fitball - igama elifutshane kakhulu kwisandi kwigama lokuqina, lunqobe lonke ihlabathi. Ukwahlukana omnye ekupheleni, nangona kunjalo, kunika intsingiselo entsha. Eli gama lithetha ulwalathiso lwama-gym, oludibanisa uqeqesho lwe-aerobic kunye namandla ngoncedo lwebhola ekhethekileyo yokuzivocavoca. Igama livela kumagama aseNgesi, impilo kunye nebhola, kwaye abaqeqeshi bempilo baxela ukuba ukuqhuba ngebhola yebhola yebhola kuyomeleza ithoni ye-muscle ngelixa uqinisa amathambo namalungu. Le yedwa ifowuni evumela ukufumana umphumo ofanayo.
Xa umntu ehleli esihlalweni, iidiski ze-intervertebral zifumana umthwalo we-30% ngaphezu kokuba zimi. Ubunzima bomthwalo bunyuliweyo ngamaxesha amaninzi, xa isikhundla somzimba siphutha kwaye xa ukuphulwa kwesithuba kuphukile. Oku, kunyanzelisa inkqubo yokuphefumula kwaye kukuphazamisa ukusebenza ngokuqhelekileyo kwezitho zangaphakathi. Umgudu uthatha ininzi yemithwalo ngokwawo, kodwa amandla kunye neetoni zemisipha yangemuva zancitshiswa. Mhlawumbi, wonke umntu uya kucinga ukuba ukulinganiswa kwezihlunu kuphazamiseka, kubangela ubuhlungu emhlane nangaphantsi. Kwakhona, ukwanda komthwalo kwiidiski ze-vertebral kunokudala imfuneko ebalulekileyo yokuphuhlisa i-hernia.
Yintoni eyenzekayo emzimbeni wethu xa sihleli kwi-fitbole?
Ngokungafani nezifanisi ezifanisiweyo, le bhola ayixhasi indawo ezinzileyo, ngoko phantse nayiphi na into yokusebenza nayo inokubangela ukuba uzinzo lwazo zonke ziqhube. Inyaniso yokuba ekubeni ibhola ibangela ukuba umzimba wethu ube yimeko yokungalingani kwaye iqhube imisipha yemilenze kunye nesisu ukuze kulungelelanise ukulinganisela.
Into ebalulekileyo yokwahlula okusebenzayo kunye nebhola yebhola ye-ballball kukuba ayikudala kuphela inkululeko yokuhamba, kodwa iphinda iququzelele inkqubo yokuphefumla, ivuselele umsebenzi wezitho zangaphakathi, ukuphucula ukujikeleza kwegazi kunye nokunciphisa umthwalo kwiidiski ze-intervertebral, kuphuculwe ukunyaniseka kwezicubu phakathi kwazo.
Imbali ye-ballball
Ngethuba lokuqala iibhola ezinkulu ezinokukhuphazekayo zavela eSwitzerland kwaye zazisetyenziswa kuphela ekuphatheni abantwana abane-cerebral palsy ukuphucula ukuphendula kwabo kwemizwa kunye nokubuyisela ingqiqo. Kungekudala emva koko, ibhola ye-fitball yaqala ukusetyenziswa ngempumelelo kwikineitherapy ukunceda ekwenzeni iingxaki zegazi kunye namathambo nabantu abadala.
Ukususela kwiminyaka engamashumi amabini ekhulwini leminyaka, ibhola ye-fitball isetyenziswa ngokubanzi kwi-gymnastics e-aerobic, kwimigangatho, kwiinkqubo ezahlukahlukeneyo zokuphelisa iingxaki zengqesho, kunye nokunyangwa kweemeko ezininzi zeemeko ze-musculoskelet system.
Ziziphi iinzuzo ze-fitball?
- Ukuzilolonga nebhola lebhola lebhola-le gymnastics, engahambelani nokuzikhandla komzimba. Uyakwazi ukubandakanya ngempumelelo abantu abadala kuphela, kodwa nakwabantwana nabesifazane abakhulelweyo. Ngaphezu koko, ezi zivivinyo azithinteli kuphela iingxaki, kodwa kunceda ukunciphisa inkqubo yokukhulelwa ngokwayo. Ukongeza, i-fitball iphucula ukunyaniseka kwemisipha yomgangatho weplavic, ukuququzelela umsebenzi wokuphefumula kwangaphandle, iqinisa izindonga zesisu nesisu. Ukuzivocavoca umzimba kuya kuncedisa ukunciphisa intlungu emva kokukhula komthwalo wesimo emgodini.
- Ukuzivocavoca nge-fitbol kunemiphumo ye-analgesic kwaye inefuthe elihle kwi-digestive system, isibindi kunye neentso. Ufumene isicelo ngokutsha kwipilisi jikelele ukwenzela unyango lwe-varicose veins, i-scoliosis, kunye nokukhuluphala.
- I-Fitball inegalelo ekunyuseni okukhulu ekunyamezeleni, kumandla kunye nokusebenza ngokomzimba.
- Kubaluleke kakhulu ekubunjweni kwesithuba esilungileyo, kunceda ukugcina ibhalansi kunye nokuphucula ukulungelelaniswa kwezihamba.
- Ukuzivocavoca rhoqo ngebhola ibhola ye-ball ibonisa ukuba uxinzelelo lwegazi, ukunciphisa ubunzima bomzimba kunye namaqela onke amaqela omzimba, anceda ukudala ukulungiswa okufanelekileyo nokuqinisa imisipha yangemva.
- I-Fitbol idonsa kalula imisipha kwimimandla yengxaki (isisu, isiswini, iinqumlo kunye neentambo) ngokudibanisa ne-aerobics, pilates, ukuzivocavoca kunye ne-tai-bo. Le yonke inhlanganisela efanelekileyo, kuba ikuvumela ukuba ufezelele inkululeko epheleleyo yokuhamba kunye nokukwazi ukuququzelela uguquko phakathi kweeklasi ezahlukeneyo. Eyona ndlela isebenzayo kakhulu yenze i-push-ups kwi-fitball, kuba ngelo xesha imilenze iphakanyiswe phezulu kwaye ihlala kwindawo engaqinisekanga. Oku kubangela ukuba imisipha yomzimba isebenze ngokukhawuleza kunokwenzeka.
- I-Fitball izokukunceda ukuphelisa uxinzelelo olude, uxinzelelo kunye nentlungu edibeneyo.
Unokukhetha njani ibhola elungileyo?
Ziza ngobukhulu obuhlukahlukeneyo ukuze zithuthuzele kakhulu kwimidlalo. Ubukhulu be-fitbola bunokuqala ukusuka kwi-30 ukuya kwi-75 cm, ububanzi bebhola buxhomekeke kukukhula koba ngubani oza kubandakanywa kuyo. Ubuninzi obuqhelekileyo obuqhelekileyo buyi-65 cm, ekubeni ukukhula ukusuka ku-165 kuya ku-175 cm kukuqhelekileyo. Ngokunyuka ukusuka kwi-150 ukuya kwi-165 cm, ibhola elilingana no-55 cm licetyiswa, kunye nokunyuka kwama-175 cm-ububanzi be-70 cm. Ibhola ye-fitball enobubanzi be-30 cm isetyenziselwa kakhulu abantwana abaneminyaka engama-5.
Ezi zilinganiso zenziwe njani?
Ububanzi bebhola buxhomekeke ngokukhula komntu. Ngokufanelekileyo, ehleli kwibhola, imilenze kufuneka ibe nokuthembeka kwaye ibekwe ngokuqinisekileyo emgangathweni, kwaye amadolo afanele aguqulwe kwii-angles ezilungileyo. Kufuneka kukhunjulwe ukuba ibhola elincinciweyo elincinci elincinci lincinci kakhulu, lihamba ngokukhawuleza kwaye lifuna umgudu ongakumbi wokugcina ibhalansi. Ukukhubazeka ngakolunye uhlangothi, kubangela ukuxhatshazeka komeleleyo kuwo onke amaqela omzimba achaphazelekayo ekuphunyezweni kwalo msebenzi. Kuvela ukuba ibhola ngaphezulu, iphakamileyo umthwalo kwimisipha.
Imizekelo yebhola yokusebenzisa ibhola ibhinqa yabasetyhini
Ngaphambi kokuba uqalise umsebenzi, zama ukugcina imithetho eyintloko: soloko uhlala kwibhola onamaqabunga, ukuze i-soles ifakwe kangcono kumgangatho. Gudla iingalo zakho emacaleni - ukugcina ukulinganisela kuya kuba lula. Ukuba unenkxalabo yokuwa kunye nokulimala, ekuqaleni ungasebenzisa ibhola ngesiseko esicacileyo sokuxhasa. Ngebhola, ibhola ye-fitball ingaqhutyelwa ekhaya, kodwa kucebise ukwenza imisebenzi yokuzivocavoca phantsi kolawulo lomqeqeshi omhle.
I-Fitball-yovavanyo ngokubhekiselele eludongeni
Ukuzivocavoca okuqinisa imisipha yamagqabi kunye namathambo. Uncedo kakhulu kunoma ubani osoloko kunzima ukugcina ibhalansi, ukukrazula. Ukususwa kwesigaba sokuqala kunciphisa kakhulu umthwalo ngamadolo, nangona umthwalo okhulayo kwiimisipha zangemva komzimba.
Ukuphunyezwa: Hlala kwibhola, uncike emdongeni. Beka iinyawo zakho ngobubanzi bamagxa akho. Kancinci phambi kweendonga zecala lebhola. Ngoku qalisa ukujikeleza ukusuka ekunene ukuya kwesobunxele, ngaphandle kokuphakamisa izithende phantsi, kunye nomva ukusuka eludongeni. Kule meko, umzimba uya kuba sesikhundleni sokunyanzelisa, kwaye umthwalo uya kusasazwa phakathi kwemilenze yomibini. Kubaluleke kakhulu ekuphunyezweni kwalo mgaqo kugcina izithende zinyanzeliswa phantsi, ngelixa uchitha.
I-Push-ups
Amaqela asemacimbini abandakanyekayo kulo mzekelo kukuba: izihlunu zesifuba, amahlombe kunye ne-triceps. Lo msebenzi uwandisa kakhulu ubunzima be-push-ups.
Ukuphunyezwa: faka isisu sakho kwi-fitball kwisithuba esifanelekileyo, izandla phambi kwe-soy, iintendelezo zixinzelelwe phantsi phantsi ngaphantsi kobubanzi bamagxa. Nciphise ngokukhawuleza, ngokwamaqhinga akho, uze uhambe ngokukhawuleza ezandleni zakho. Ukuzivocavoca kunzima ngenxa yokuba ufanele ugcine imilenze yakho ibhalise kwaye ngexesha elifanayo cima izandla zakho. Kufanelekile abo sele benokuqeqeshwa kwangaphambili. Ukungqinelana ngokukhulelwa!
"Ukulinganisa"
Ukuzivocavoca kulungele ngakumbi ukuphucula ukulungelelaniswa kunye nokulinganisela komzimba. Iquka ukuqiniswa kwemizimba yobuncwane kunye necala langaphakathi lamathanga.
Ukuphunyezwa: beka isisu sakho kwibhola, njengokuba xa uqhube. Ngenye indlela pha kamisa ingalo yakho yekhohlo kunye nomlenze wangakwesokudla kunye nangoko. Zama ukubamba kwesi sikhundla embalwa imizuzwana. Yenza iindlela ezimbini zokutshintshwa kweendawo ezine-4-5.
Ukuphakanyiswa kwepelvic
Lo msebenzi ulungele ngokukhethekileyo kumaqela emisipha yomlenze kunye nomva ophantsi. Kufuneka ukhumbule ukuba xa ukuphumla umzimba akufanele uxoke ngokupheleleyo.
Ukuphunyezwa: faka iinyawo zakho kwibhola, ubeke izandla zakho phantsi. Khuphula i-pelvis ephezulu, yibambe le ndawo kwimigqomo embalwa uze uhla. Kule meko, umzimba awufanele uthinte ngokupheleleyo umgangatho, oko kukuthi, ukuphumla akufanele kube nzima. Ngoko usebenziso luya kuba luncedo kakhulu, ngakumbi kubafazi.
Hyperextension
Kunzima, kodwa usebenze kakuhle kwimisipha yomva. Kungcono ukwenza phambi kwodonga lwaseSweden.
Ukufeza: ukuguqa eduze kwebhola, ubeke isisu sakho kwibhola, kwaye ulungise imilenze yakho kwaye unamathele iinyawo zakho eludongeni lwaseSweden. Beka izandla zakho emva kwentloko kwaye uqale ngokukhawuleza ukuphakamisa i-casing up. Vala indawo kwindawo ephezulu. Emva koko buyele kwindawo yokuqala. Ngokuhamba kwexesha, unokwenza lo msebenzi ngokulinganisela, ukuthabatha i-dumbbells.
Ukuzivocavoca kwi-press
I-Fitball inikeza inkxaso efanelekileyo kumqolo ongaphantsi kwaye ikuvumela ukuba ulayishe ngokugcwele iiqela eziphambili zeesisu zomzimba. Apha simele sikhumbule ukuba kuyimfuneko ukudibanisa ngokuchanekileyo ukungena kunye nokuphuma kwamanzi ukuphumelela okukhulu komsebenzi.
Ukusebenza: ulale emhlane wakho kwaye ubeke izandla zakho emva kwentloko yakho, uze uqale ukuguqa umzimba, kodwa kuphela emgodini, kungekhona kumqolo osezantsi. Ngaphandle koko, ukugqithisa ngokweqile kwesisu esiswini kuya kuhamba. Emva kokunyuka, unako ukuphumla, kodwa ungagqibekanga. Yenza okungenani iimpendulo ezili-10 zeendlela ezimbini.
Ekugqibeleni
I-Fitbol isetyenziswe ngempumelelo kunyango lwezilwanyana zamathambo kunye negazi, kodwa iindlela ezizodwa zokuphunyezwa kwonyango zifunyenwe kuphela yingcali onokuyivavanya iimpawu eziyimpawu zesigulane ngasinye. Ukuba unakho ukuphikisana, ukungathandabuzeki okuncane okanye ubunzima ekwenzeni izivivinyo - qi niseka ukuba ufune iingcebiso zonyango.
Kubantu abaphilileyo, iintlawulo ezahlukeneyo zinikezelwa. Ngenxa yamandla alo aphezulu, ibhola ye-fitball ixhasa imithwalo ebalulekileyo, inyuse umgangatho, iphucula ukulungelelanisa, ukulinganisela kunye nesimo. Yisisombululo esifanelekileyo semidlalo yabasetyhini. Nangona kunjalo. Hhayi nje kubo.