Imisebenzi eziluncedo ukuze feetball umva

Ngaba wakha wazibuza ukuba umthwalo omkhulu ukwazi ukumelana umva yethu? Kubo bonke ubomi bakhe, umsebenzi walo - ukugcina isikhundla egqibeleleyo nkqo umzimba, yaye oko kungelula. Khathalela impilo yakhe - umsebenzi wethu ngokukhawuleza. Le mithambo kakhulu kuya kukunceda ukuba womeleze izihlunu umva kwi fitball.

Ngokuqinisekileyo bakuva fitball, ibhola umthambo, ethandwayo kule mihla phakathi abadlali abanamava, yaye phakathi abaqala midlalo. Fashion akukho ngengozi. Oku kuyi unganikeza uxinzelelo olukhulu, ngaloo ndlela wamsindisa izihlunu umva lomqolo kwemithwalo engafanelekanga. Yiloo nto, ngokomzekelo, umva usebenzisa phezu fitball Kucetyiswa koomama abakhulelweyo phantse bonke abalindele.

Cinga iinketho ezimbalwa ukuya ngebhola. Bonisani kwi fitball ngenxa ngasemva, ifoto yayo enikwe kweli nqaku zilungele kubantu bazo zonke amakhono.

Sithatha care yomqolo

Umsebenzi lo msebenzi kuqala feetball ukuba umva - ukomeleza izihlunu extensor spinal ukwenzela ukunciphisa ingozi yokulimala emsebenzini kunye noqeqesho ekhaya. Ukongeza kule fitball, Stock up on dumbbells 1-1,5kg (kwinqanaba yoqeqesho yakho).

Ukuqala isikhundla - siguqe phambi fitball kwaye kulala esiswini sakhe. Ke esandleni ngasinye esithatyathwe dumbbells, iingalo lathamba phantsi emgangathweni (kufuneka ibe iingalo kruthu nokwandisa phantsi namasundu). Taz lishiyiwe, lo osesiswini ukuya ubuninzi icinezelwe nxamnye fitball. Head ngexesha elifanayo ugcine ngqo, khangela phantsi.

Ngexesha ukusebenzisa eli thuba ukuphakamisa amagxa kunye nentloko kwaye ngobunono izaneka izandla ukuba emacaleni kumgca omnye kunye emagxeni akho. Aphambuke kwindawo empontshwa kufuneka kungavunyelwa. ukuphakamisa ngakumbi ngesandla sasekhohlo kangangokuba umnqonqo ukugoba okungephi yenzekile. Isandla sokunene, nangona kunjalo, uhlala kulungisiwe. Kwesi sithuba siba malunga emihlanu kwimizuzwana.

Phinda okufanayo kwi ekunene, ekhohlo - kwindawo yokuqala. Qinisekisa ukuba umkhono ngaxeshanye bafudukela, ishallow umzimba, yaye inxalenye esezantsi lomzimba - esiswini, iinyonga, imilenze - wahlala lanqumama.

Ukuzilolonga ibandakanya 5 amathuba kumacala omabini, ngoko ke ifuna nekhefu ngomzuzu omnye. Emva koko, kuya kuba lula ukuba uthathe amatye nzima kwaye inani kophindo ukwandisa ku 8-10. Kodwa ngaphezulu kwe-4 iindlela musa ezinqwenelekayo.

Hayi nje umnqonqo kodwa kumaphephandaba

Perfect kwabo bafuna ukomeleza kwalapho empontshwa. It is a "iphenyane" Classic esendimbaneni, kodwa ibhola.

Ukuqala isikhundla ngolu hlobo lulandelayo: kulala phantsi isisu sakhe phezu fitball, ukuzolula kunye ukuqondisa imilenze, iingalo zokutshixa kwi ngesihlwitha sentloko yakhe. Icinezelwe kwezindlu fitball isusiwe.

Xa usenza ngesantya olucothayo kufuneka linyusiwe ukuya izindlu ezihambelana kunye nemilenze tye. Ke kancinci ukubuyela yokuqala. Ekuqaleni, wenze ngaphezu kwe-2 iindlela, ngamnye amaxesha 8.

Emva kwexesha siya kumnika ntoni na inani kophindo ku-12, benze iindlela ezintathu. Akuba lula ukwenza nzima umsebenzi - awela iingalo zakhe phambi kwakho ubambe. Unako ke sokwenza yokuthamba weighting (dumbbell, libiza ukusuka bar).

Ukomeleza amagxa kunye umva

Injongo yalo msebenzi ye feetball ukuba umva - ukomeleza latissimus umva izihlunu kunye nezihlunu igxalaba diff.

Ukuqala sikhundla - yimani fitball ngaphambili. Izakhi esandleni engqinibeni ephethe dumbbell nomnye ngesandla ukuthembela ibhola. Enye Umlenze isuntswana kufutshane ibhola.

Housing magingxigingxi yaye kancinci yayame phambili, emva kwakhe walungisa kangangoko kunokwenzeka. Ngesandla nge weighting uhlala emazantsi. Abahluza cinezela, ayeguqa ngengqiniba ukuya umzimba kuqinisa dumbbell. Ngoko kukho ukubuyela kwindawo yokuqala.

Iveliswe sets 2, ngasinye 8-10 kophindo. Inani labo yaba yintsimi 12-15, kwaye wenze iiseti ezintathu. ubunzima yokuqala dumbbells - ukusuka ngeekhilogram-2 ukuya ku-4, ekugqibeleni nzima - 6 kg. Kwaye musa lokukhathalela ezinye minute phakathi koboniso.

umzimba jikelele

Xa lo msebenzi ngenxa feetball (kuba ngasemva) baqeqeshiwe empontshwa ngomqolo bakhe, amagxa, cofa inxalenye engentla kwamathanga.

Ukuthatha isikhundla ukuqala, ukuhlala fitball, imilenze igqithe kwaye bayiqhuba ibhola phantsi kwakhe. Backrest elala phezu fitbole (iincakuba angamarhoqorhoqo, amagxa), isinqe njengoko emoyeni. Imilenze baphikele kwindawo esinekona sasekunene, yima phezu emgangathweni, amadolo akho ngqo phezu amaqatha akho, ububanzi iinyawo zamagxa ngaphandle, izandla phezu esinqeni.

Qhubeka ukuze ukuzilolonga. Kancinane ukwehlisa ezinqeni ukuze intsimbi kunye namagxa babesaqhubeka ukucinezwelwa ibhola. Ke obuyela kwindawo yayo yoqobo. Musa ukulibala ukuba uqinisekise ukuba umzimba ngexesha lonke lo msebenzi eyayingqalene emgangathweni, yabe ligxile ebholeni (ukuthatha unonophelo eseleyo).

Ukuba akukho ubunzima bokwenza ukwenza ukusebenzisa dumbbells nezinobunzima ikhilogram esandleni, kunokwenzeka kwakhona ukuthembela ngomlenze omnye kuphela. Izinga Initial - 10 uphinda kuzo zombini ebekwe (abangama-mabini), ngoko ke ukunyuka umthwalo.

Musa ukulibala malunga izandla

Injongo yalo msebenzi wesihlanu ukuba feetball ukuba umva - ukomeleza izihlunu empontshwa, isihlunu esineendidi ezintathu.

Beka umzimba kwi efanayo fitball ukuya Kumsebenzi ongaphambili, kodwa izandla a iibhrashi itshixa kudluliselwa phambili. Xa umzimba kufuneka aphambukele zombini khosi emva izandla zakhe. Inxalenye esezantsi umzimba ezihambayo, iingalo ngqo kwaye uhlala enqabeni, umzimba ome emgangathweni.

Lo msebenzi elula lwenziwa ngokuphindaphindiweyo (izihlandlo-20 ngaphezulu). Nzima lo msebenzi unokuba dumbbells okanye libiza.

Olu luhlu ukulisebenzisa alupheli, kodwa iqulethe zonke iindlela eziyimfuneko ifuthe iphumelela izihlunu emqolo.