Ungathenga njani ibhola lokufaneleka? Ukuzivocavoca ukulahleka kwesisindo kunye nebhola ukulungiselela ukufaneleka emzimbeni: ukuphononongwa okuncinci

Ngaba uthenge ibhola ukuze ufumane impilo? Ukuzivocavoca ukulahleka kwesisindo, oku kuthetha ukusetyenziswa kwesi saziso, kuya kuba yinto enhle kakhulu kulabo abafuna ukuzisa inani labo ngendlela. I-Fitball, yile nto ebizwa ngokuba yi-accessory yezemidlalo, iya kunceda ukukhusela umva wakho ngamalungu ukusuka kumthwalo ogqithiseleyo. Ngokusebenzisa isethi esifanelekileyo sokuzivocavoca, unokuphumeza umphumo obalaseleyo kwixesha elifutshane kakhulu. Ngokumalunga naluphi uqeqesho oluya kunceda ukufezekisa injongo, kuya kuchazwa ekuhlaziyweni.

Yintoni umfanisi?

Umshini wobugcisa oyingqayizivele ibhola lokufaneleka. Ukuzivocavoca ukulahlekelwa kwesisindo, okwenziwe ngoncedo lwalo, kuya kunceda ukwenza ukuba phantse onke amaqela omzimba asebenze. Ngako oko, umphumo uya kuba luhle kakhulu. Ukongezelela, ukuqeqeshwa ngokusetyenziswa kwezixhobo kuya kukhuseleka ngokupheleleyo kulabo bantu abahluphekileyo ngenxa yeengxaki zangemuva.

Ukusetyenziswa kwebhola ye-fitball yaqala ukusebenza kwiminyaka yama-50 yekhulu le-20. Udokotela waseSwitzerland wasebenzisa le simulator kwinkqubo yoqeqesho nabantu abaneziphene. Kwiminyaka embalwa kamva, amava eSwiss aphumelele ayaziwa kwezinye iingcali. Oogqirha baseMerika baphinde basebenzise ibhola ukuze bafumane impilo. Ukuzivocavoca ukulahleka kwesisindo kwavela ngqo. Njengonyango kunye nezixhobo zemidlalo.

Yintoni i-fitball? Le ibhola ye-rubber yokufaneleka. Ukuzivocavoca ukulahlekelwa kwesisindo, ukuqeqeshwa kwezemidlalo - ngoncedo lwayo unokufezekisa phantse naziphi na iziphumo. Le ncedisi inceda ukuqinisa imisipha kunye nemigqa, ukuphuhlisa ukulungelelaniswa. Ngenxa yokusetyenziswa kwayo kuya kusinokwenzeka ukususa umthwalo kwi-vertebrae. Iingcali ziye zaphuhlisa iintlobo ezahlukeneyo zokuzivocavoca ukukunceda ulahlekelwe isisindo, zomeleza iifom muscle. Abantwana bangawasebenzisa. Kwabafazi abakhulelweyo, ibhola iya kuba luncedo.

Kufuneka kuqondwe ukuba i-inventory ekhethiweyo ngokufanelekileyo iya kunceda ukufezekisa iinjongo ezibekiweyo. Uya kuphucula imeko yomzimba, uya kuhlawulisa nge vivacity kunye nomoya omhle.

Ukutshatshintsha ibhola ekuphakameni nasekunyameni

Yintoni endimele ndiyifunayo xa kuthengwa ibhola ye-fitball? Kuphi na imeko iya kuzuza inzuzo yebhola ukuze uphelele umzimba, usebenze ukulahleka kwesisindo? Ubungakanani bebhola lebhola kufuneka lihambelane neerameters ezifana nokuphakama nobukhulu. Ngaphandle koko, ukuqeqeshwa naye akuyi kusebenza ngokwaneleyo.

1. Ukuba ubude buyi-155 centimeters, ngoko kufuneka uthenge i-accessory, ububanzi bayo abugqithisi 55 cm.
2. Ukuba ukukhula kuhluka kumgama ukususela kuma-155 ukuya kwi-169 cm, ngoko ke into efanelekileyo kukuba uthenge ibhola ye-fitball enobubanzi obungama-55 cm.
3. Ukuba ukukhula akusi ngaphantsi kwe-170 cm kwaye kungabi ngaphezu kwe-185 cm, ke ibhola eline-65 cm ubukhulu.
4. Ukuba ukuphakama kungaphezu kwe-185 cm, kufuneka uthenge ibhola ye-ballball, ububanzi bayo bu-75 cm.
5. Abantwana bahle kakhulu ukuthenga ibhola elinjalo, ububanzi balo abudluli kwi-30 cm.

Ukwenza ukhetho ekuncedeni ibhola elithile, omnye makangacingisise ubunzima bakho. Kulo nqanaba, ungathenga ibhola ngomthwalo ophezulu ukuya kwi-100 kg.

Yintoni eya kunceda ukwenza ukhetho?

Ukuze kusebenze ukulahlekelwa isisindo kunye nebhola ukuze uphelele impilo, kufuneka ukuba uxanduva lokukhetha i-inventory. Ngako oko, ungabi namahloni. Cela imvume yomthengisi ukuba ahlale kwi-ballball. Kufuneka usebenzise umgaqo "olungileyo". Kwiindawo zokuhlala, iinqunqa nge-shank kunye ne-shin ngeenyawo kufuneka zenze i-angle efanelekileyo. Ngaphandle koko, ibhola ayikufanelanga. Simele sibheke omnye.

Ubunjani bebhola ye-Qualityball buyi-elastic. Xa ucinezela isandla, kuya kuvela. Akukho dents okumele ihlale phezu komhlaba. Ukuba uthenge i-inventory efanayo, musa ukuyeka apho. Ufanele uzifundele ezinye iiseti zokuzilolonga. Ezinye iintlobo zoqeqesho ziya kuchazwa kulo mboniso.

Ngaba ufuna ukuzisebenzisa (ngokuthenga ibhola ukuze usebenzise impilo) ekusebenziseni ukulahleka kwesisindo? I-oval okanye ijikelezi, ukusilalisa okanye ukugqithisa, umbala wokufikelela - le miqathango, uphawu lwe-fitball, ayiyi kudlala indima ebalulekileyo. Unokukhetha into ethile evela kubo, ekhokelwa yizinto ozikhethayo.

Iimpawu ezibalulekileyo zebhola

Ekuveleni kwe-fitball esebenzisayo, u-hypoallergenic materials. Ibhola elungileyo akufanele lihlale linamathele. Ngomgangatho omncinci ungatsho kwimeko apho ukhangela uthuli. Xa ukhetha ibhola, kufuneka uthinte umhlaba. Kufuneka kubefudumele. Xa uqhuba umzimba, amajoyino kunye ne-soldering akufanele ibonakale. Ukuba abaphazamisana nenkqubo yoqeqesho, ibhola ibinomgangatho ombi.

Izixhobo ezifanelekileyo zezemidlalo ziyaziwa ngokuba ngumsebenzi wokulwa noqhekeko. Xa kwenzeka ukugqitywa, ibhola ayiyi kutshabalalisa. Kuphela umoya ophuma. Ngako oko, i-inventory ekhethiweyo ichanekileyo iya kuphepheka ngokupheleleyo ukuyisebenzisa.

Ngaphambi kokuba kubalulekile ukufudumala

Ngaba uthenge ibhola lokufaneleka? Ukuzivocavoca ukulahleka kwesisindo (umfanekiso weendlela ababukeka ngayo, unokubona kwinqanaba lokufunda eli nqaku) lingahluke. Okulandelayo, enye yezona ziwayo ziza kuthiwa zichazwe.

Kubalulekile ukuqonda ukuba kungakhathaliseki ukuba yiyiphi inkathazo eyakhethwa nguwe, kufuneka ihambisane nokufudumala. Ubungakanani beminyaka engaphantsi kwe-15. Ungasebenzisa intambo yokuqaqa. Ungakwazi kwakhona ukuhamba okanye wenze umqhubi omncinane nge simulator njenge-stepper. Kufuneka kuqondwe ukuba ukufumana iziphumo ezifanelekileyo kuyimfuneko yokutya ngokufanelekileyo. Musa ukulibala ukuba iiklasi kufuneka zibe ziqhelekileyo.

Ukusebenzisa ibha

Unokwenza umlinganiselo wokulahleka kwesisindo kunye nebhola ukuze uphelele emzimbeni. Kuqala kuphi? Cwangcisa kwi-dynamics. Ukuze uyenze, kufuneka wenze izenzo ezilula.

1. Siguqa. Kule meko, izandla kufuneka zifakwe kwi-ballball, emva kokuba ixhomekeke kwikhekhi.
2. Sifaka kwiimpawu zesisu kunye nesisu.
3. Kubalulekile ukuthatha isikhundla esinjalo sokuthi akukho nto ichasayo kwingingqi ye-lumbar.
4. Sithutha ibhola phambili. Kwimeko eyamkelweyo, kuyimfuneko ukuhlala ixesha elimbalwa imizuzwana.
5. Sibuyela kwindawo yokuqala.
6. Senza izihlandlo ezili-10.

Njengoko uyakubona, umsebenzi ulula. Kodwa kunye nayo unako ukuyenza isebenze phantse onke amaqela e-muscle, eya kukunceda ukufezekisa iziphumo ezifanelekileyo ngexesha elifutshane kakhulu.

Ukutshintshela kwi-fitball

Ziziphi ezinye iindlela ozenzayo ukuze ulahlekelwe isisindo? Ngebhola yempilo, unako ukubuyisela ukutshintsha kwe-push-ups. Kuthetha ntoni bona ngokwabo? Kuyimfuneko ukuphumla izandla zakho kwi-fitball, uthabathe njalo, njengokungathi uya kuziphosa kude kwibhentshi. Emva koko, kufuneka uqale ukuzivocavoca. Ukuphindaphinda kufuneka kube ngamaxesha angama-15.

Unokwenza i-push-ups ngenye indlela. Ukwenza oku, izandla ziya kufuneka ziphumle phantsi. Imilenze kufuneka ifakwe kwibhola, iqale ngamadolo. Emva kokufumana isikhundla esinjalo sokuqala, kuya kubakho ukudibanisa amaxesha angama-25.

Ukwenza ukuphakanyiswa kwemilenze kunye neentambo

Ukusebenzisa u-fitball, unokwenza ukuphakamisa izibonda. Ngenxa yoko, kufuneka ulale phantsi. Umgama kufuneka ucinezele ngokucacileyo malunga nomhlaba. Kuya kufuneka ukuba uqalise ukuphakamisa i-pelvis, ngelixa uxinzeleleke izihlunu ezinobunzima. Ukuphindaphinda kufuneka kwenziwe kwiphepha eli-20. Kubalulekile ukwazi! Ukuzivocavoca kuya kuphumelela kuphela xa ibhola ichongiwe kakuhle. Kule meko, umbuso "we-angle angle" udlala indima ebalulekileyo.

Indlela yokwenza iimfesane zomlenze usebenzisa ibhola lokufaneleka? Kubalulekile ukugxininisa ubuxoki. Iimpawu mazibekwe kwi-ballball. Emva koko, siphakamisa umlenze wokuqala, omnye ke. Kule meko, amadolo kufuneka akhululeke. Esikhundleni esiphambili, kuthatha imizuzwana embalwa ukulala. Buyela kwisimo sokuqala kancane. Ukuphindaphinda kufuneka kube malunga ne-15 ngeenyawo.

Umzimba osebenzayo unokuqwalaselwa ukuphakanyiswa kweenyawo ukusuka kumgangatho. Kubalulekile ukuzalisekisa ibha ngendlela enokuthi ibhola liye kwibhola. Iibhontshisi kufuneka zifakwe kwikhekhi. Ngenyameko kwaye ngokukhawuleza kuyimfuneko ukuphakamisa yokuqala, kwaye omnye umlenze. Amathanga kufuneka akhululeke. Kufuneka wenze malunga nokuphindaphinda kwama-20.

Ukusebenza ngezihlunu zesisu

Ungalibali ngokushicilela. Kule nto silala phantsi kwibhola ye-fitball. Kufuneka ukuba wenze oku ukuze ibhola ihlale phantsi. Izandla mazifakwe kwikhekhi emva kwentloko. Nciphisa kancane i-torso. Iqhina kufuneka lihanjiswe phezulu. Musa ukukhawuleza. Ekuhambeni kufuneka kube lula. Esikhundleni esifanelekileyo kufuneka silibaziseke imizuzwana embalwa, emva koko kubalulekile ukuba ubuyele kwindawo yokuqala. Phinda usebenze malunga namaxesha angama-30.

Impendulo emihle ekuqeqesheni

Ziziphi ezinye iingeniso ezingabangela ibhola lokufaneleka? Ukuzivocavoca ukulahleka kwesisindo (ukuphononongwa kubonisa kakuhle) kungabandakanyeli kuphela ukufezekisa injongo ephambili. Ngosizo lwabo unako:

• Fumana i-posture efanelekileyo;
• Yenza i-press ifakwe embossed;
• Ukwandisa ukunyamezela;
• Lahla intlungu;
• Ukuphuhlisa ukuguquguquka.

Njengoko uyakubona, unokufumana iziphumo ezilungileyo ngokuzivocavoca ngebhola ukuze ufumane impilo. Impendulo evela kubantu abaninzi ibonisa ukuba ngexesha loqeqesho phantse zonke iintumba zibandakanyiwe emsebenzini, ezingasebenzi xa zenza ezinye iintlobo zoqeqesho. Ngoko ke, kuya kufikelela kuzo zonke iziphumo ezingentla.

Isiphelo

Kulo hlalutyo, ezinye iindlela ziye zachazwa eziza kukunceda ukufezekisa iziphumo ezintle ngexesha elifutshane. Kufuneka kuqondwe ukuba ngokwenene kukho iintlobo ezahlukeneyo zoqeqesho. Ngoko ke, ukwenza uqeqesho oluyinkimbinkimbi kufuneka lukhokelwe yizinto ezikhethiweyo kunye nesimo somzimba.