Bonisa nge ibhola - ephumelela kunazo kanye nohlobo nephephile kokufaneleka

Amakilasi ku fitball - esikhulu ibhola inflatable - eminyakeni yamuva ayabaluleka kuthandwa. Isizathu ukuthi, okokuqala, ukuphumelela kwalesi uhlobo ukuqina, ukutholakala kanye lula. Bonisa ngosizo ibhola ukuthuthukisa ukudidiyelwa ukunyakaza, esisuka, eqinisa emisipheni nasemalungeni, nokwelashwa pathologies ezihlukahlukene emalungeni nomgogodla. Ngaphezu kwalokho, ekilasini kukhona massage umzimba wonke, ikakhulukazi ngemuva, esiswini nasesifubeni.

Ekuqaleni fitbol esetshenziselwa ukwelapha ka-cerebral palsy, izifo ezihlukahlukene futhi iziyaluyalu umsuka wamathambo kanye nesimiso sezinzwa. Futhi emva kwesikhashana izivivinyo nge ibhola ziye kabanzi yokuzijwayeza nobungqabavu.

Amakilasi ku fitball ewusizo kakhulu abantu bachithe cishe usuku lonke ngendlela awulutho kuNkulunkulu. Kuyaziwa ukuthi ukuhlala isikhathi eside ngalolo isikhundla liwohloka umsebenzi izibilini kwegazi wonke umzimba, kanye zibulale isimo akwazi ukugcina intervertebral, okwandisa ingozi umbhunu. Phakathi nekilasi enkulumweni yakhe eyayinesihloko ibhola kukhona ekuqiniseni uhlelo kwemisipha, okuyinto ngokulandelana, kunciphisa amathuba le pathologies ngenhla.

Ngokungafani izifundo ku fixed ejimini umzimba ibhola ukwenza cishe yonke imisipha ukuba isesimweni esihle, ngoba umzimba esimweni ukungalingani. Lezi ukusebenzisa azihileli umsebenzi okhandlayo, ngakho ziwusizo hhayi kuphela abantu abadala kodwa izingane kanye nabesifazane abakhulelwe.

Ukuze kuzuzwe imiphumela engcono kutuswa ukuhlanganisa izifundo ku fitball nezinye uhlobo womsebenzi womzimba. Ngokwesibonelo, umzimba amabhola padded nokukhuthazela, isivinini yokusabela kanye nekhono yokwelula ngokushesha futhi uphumule amaqembu athile kwemisipha. Ngokuvamile, lokhu kuqeqesha eyenziwa nomlingani, kodwa ungenza, futhi kuphela. Izivivinyo ulula: Rolls eyodwa futhi ababili izandla yena, odlulela phezu kwesifuba, Ufaka gxuma nokunye.

Isethi umzimba nge ibhola, fitball

Ukuqeqeshwa imisipha okhalo

Hlala phezu ibhola ngezinyawo zenu phansi mayelana ehlombe-ububanzi ngaphandle, ukuncika emuva emdulini. Yenza ukunyakaza abushelelezi kusuka kwesokunxele kuya kwesokudla, isithende futhi emuva ngesikhathi esifanayo kufanele siyibonakalise kokuqala.

Omunye umsebenzi sokuba imisipha ye ukhalo is ezenziwe elele emhlane wakho. Beka izandla zakho kanye umzimba (izindololwane kancane bent, izintende zibheke phansi), ukugoba imilenze yakho emadolweni, wabakhwelisa ibhola (ngemuva kwamathanga fitball ethinta inhliziyo). Phakamisa okhalweni, izinyawo beseyama ibhola, izandla - phansi. Bamba lesi sikhundla, bese kancane wehlise okhalweni lwakho, kodwa musa uphumule ngokuphelele - amaphaphu njalo kwemisipha unika imiphumela engcono kakhulu.

nokukhama

Lie yesisu sakho ukuhambisa ibhola phambili ukuze fitball waphenduka ngemuva emadolweni noma ngaphansi (ngezandla ukuphumula phansi). Qala push-ups. Lokhu kwenza umsebenzi wonke amaqembu ayinhloko imisipha kanyekanye.

"Isikebhe"

Amanga ngesisu fitball, imilenze qondanisa izinzwani ukuphumula ngokumelene phansi. Izandla clasped ngemuva ekhanda lakhe noma iqhubeka esiqwini (ungathatha ukukhanya dumbbells). Phakamisa umzimba phezulu isiyaphuma emhlane, izingidi kulesi sikhundla, bese uphumule.

"Balance"

Guqa, goba ulale ngesisu sakhe phezu ibhola lolwandle. Phakamisa isandla sakho sokunene, kuyilapho umlenze wakhe kwesokunxele, bese abasebenzela - ingalo kwesokunxele nasemlenzeni wesobunxele, bezama ukuba wasigcina leso sikhundla.

Exercises nge ibhola ngenxa yesixuku

Amanga emuva ibhola, kuyinto efiselekayo ukukhiya imilente nemigoqo udonga. Izandla clasped ngemuva ekhanda lakhe kancane siqale ukuthi siphakamise umzimba, uvumele umgogodla thoracic, emuva aphansi kufanele ke sesimweni isilungisiwe.

Omunye umsebenzi lubelula: amanga emhlane wakho, izingalo - ikhanda lakhe, amadolo imilenze bent wagqoka fitball. Kancane waphakamisa, ezama ukuthinta yakho yesekudla kwamadolo kwesokunxele ke, ngokuphambene nalokho, endololwaneni kwesokunxele - kuya lesekudla.