Ukuzilolonga kunye nebhola - ifomu efanelekileyo kunye nekhuselekileyo yempilo

Iiklasi kwi-fitbole-ibhola elikhulu elincinci-sele liye lafumana ukunyuka kwamanani. Oku kuchazwa, okokuqala, ngokusebenza kwalo hlobo lokufaneleka, ukufikeleleka nokulula. Ukuzilolonga kunye nebhola kuncedisa ukulungelelanisa ngcono ukunyakaza, ukulula, ukuqiniswa kwezihlunu kunye namalungu, ukukhusela kunye unyango lwezilwanyana ezahlukeneyo zamagxa kunye nomgudu. Ukongezelela, ngexesha leeseshoni, umzimba wonke, ngokukodwa emva, isisu esiswini kunye nesifuba, siyaxutywa.

Ekuqaleni, i-fitball yayisetyenziselwa ukuphatha i- cerebral palsy, izifo ezahlukahlukeneyo kunye nokuphazamiseka kwamathambo kunye nemvelaphi yengqondo. Kwaye emva kwexesha elide, ukuqhuba ibhola kwandiswa ngokubanzi kwi-gymnastics kunye nempilo.

ImiSebenzi e-fitbole iyanceda kakhulu abantu abachitha ixesha elininzi kwindawo yokuhlala. Njengoko uyazi, ukuhlala ixesha elide kwi-pose enjalo kuphazamisa umsebenzi wezitho zangaphakathi kunye nokujikeleza kwegazi kulo lonke umzimba, kwaye kuphazamisa kakhulu iimeko ze-disvertebral disc, okwandisa umngcipheko wokuphuhlisa i-hernia. Ngexesha leseshoni kwibhola, i-corset ye-muscle iyaqiniswa, leyo leyo, ngokufanelekileyo, inciphisa amathuba okuba i-pathologies engentla.

Ngokungafani nezifundo kwiimimulator ezizimeleyo, ukuqhutyelwa ibhola kubangela ukuba zonke izihlunu zibe kwi tonus, ekubeni umzimba ungekho ukungalingani. Ezi zifundo azihambelani nokuzikhandla okukhulu, ngoko ke abancedi kuphela ngabantu abadala, kodwa nabantwana, kunye nabafazi abakhulelweyo.

Ukuze kuphumelele umphumo ogqithiseleyo, kucetyiswa ukuba udibanise ukuzivocavoca kwi-fitball kunye nolunye uhlobo lomsebenzi. Ngokomzekelo, ukuqhutyelwa ngeebhola ezigxiliweyo kuphucula ukunyamezela, isivinini sokuphendulela kunye nokukwazi ukukhawuleza ukuphazamisa kwaye ukhulule amaqela athile ahlambulukileyo. Ngokuqhelekileyo, ezi zivivinyo zenziwa kunye neqabane, nangona unako ukwenza loo nto. Ukuzivocavoca zilula: uphonsa enye yezandla kunye nezandla zombini, ukhupha esifuba, uphonsa kwi-jump, njl.

Ukuqeqeshwa okunzima kunye nebhola-fitball ibhola

Ukuqeqeshwa kwezihlunu zeplavic

Hlala kwibhola, ubeke iinyawo zakho phantsi malunga nobubanzi bamagxa akho, uncike umqolo wakho eludongeni. Yenza intshukumo ehamba phambili ukusuka kwesobunxele kuya kwesokudla, izithende kunye nomva ngelixa lifanele libe kwindawo yalo yangaphambili.

Omnye umsebenzo weengcambu ze- pelvic zenziwa zilele emva. Beka izandla zakho kunye ne-trunk (iinqumlo zincinci, iintende zibukeke phantsi), ziguqa ngamadolo, uzibeke kwibhola (emva kwamathanga uthinta ibhola). Ukuphakamisa i-pelvis, ukuxhomekeka ngeenyawo kwibhola, iintendelezo - phantsi. Yibambe kule ndawo, kwaye ngokukhawuleza uyanciphise i-pelvis, kodwa ungagcini ngokupheleleyo - ukuxhatshazwa kwe-muscle rhoqo kunikeza umphumo omkhulu.

Push-up

Thetha kwibhola ngesisu sakho kwaye uqhubele phambili ukuze ibhola ye-ball ibhekise phantsi kwamadolo okanye i-lower-down (izandla ngexesha elifanayo likhangela phansi). Qala ukucofa. Ukusebenza okunjalo kubangela ukuba onke amaqela asemzimbeni abalulekileyo asebenze kanyekanye.

"Ibhekile"

Thela phantsi ngesisu sakho kwi-ballball, lungisa imilenze yakho, kunye neesokisi zakho uya kuphumla phantsi. Izandla zilele emva kwentloko okanye cinezela kwi-trunk (unokuthabatha i-dumbbells). Ukuphakamisa umzimba, ukugoba ngaphantsi, ukhiye kule ndawo, uze ukhululeke.

"Ukulinganisa"

Yima emadolweni, ugobe kwaye ubeke isisu sakho kwibhola e-inflatable. Phakamisa ingalo yakho yokunene kwaye ngexesha elifanayo umlenze wakho wesobunxele, ngoko-vice versa - ingalo yakho yesobunxele nomlenze wokunene, uzama ukubamba kuloo ndawo.

Ukuzilolonga nebhola kwi-press

Ukubeka umqolo wakho kwibhola, kucetyiswa ukuba ulungise iinyawo zakho kwindonga yaseSweden. Beka izandla zakho emva kwentloko kwaye ngokukhawuleza uqale ukuphakamisa umzimba, ukugoba kwindawo ye-thoracic, umgama kufuneka ube kwindawo efanayo.

Omnye umsebenzi ulula kancinci: ulale emhlane wakho, izandla - emva kwekhanda, uguqa ngamadolo ezinyawo zakho, ubeke i-ballball. Ukunyuka ngokukhawuleza, uzama ukuchukumisa umgca wekunene kumgca wekhohlo, ngoko ke, ngokuchaseneyo, i-elbow ekhohlo - ukuya emadolweni.