Umzimba eliphumelelayo neminye feetball

Mhlawumbe iningi wake wezwa fitball - ibhola elikhulu kokufaneleka. Lokhu bhomu kusungulwe Susan Klyaynfogelbah physiotherapist Swiss ezaziwayo. Ekuqaleni lalisetshenziselwa nokuvuselelwa iziguli ukulimala emgogodleni isimiso sezinzwa esiyinhloko. Manje kuthandwa kakhulu fitball ukuqina amasenti. Abafundisi bathi lokhu igobolondo hhayi kusiza kuphela ukuba unciphise umzimba futhi ekhiphela up imisipha ezindaweni inkinga, kodwa futhi ukuze uqinise yomgogodla, ngcono impilo jikelele. Obuzivuselelayo nokhalo, izibunu some, ukuma lesifanele - konke kungenza umzimba ngenxa fitball. Izinqubo okumelwe kudingeka aphathe nsukuzonke. Ake sizame ukuthola uma kuyiqiniso. Isihloko Sizokwenza lesi sihloko.

Buhle amakilasi fitball

Ngaphambi sikunikeza ezinye izibonelo , ukuzivocavoca ne ibhola kufanele amtshele ukuthi singakwazi ukunikeza lezi zigaba. Ngakho, imiphumela ukuqeqeshwa njalo fitball - kuyinto:

• ngendlela enhle. Ukwenza ukuzivocavoca ngalolu projectile, uzama ukugcina umzimba wakho endaweni ethile. Futhi lokhu, esikhundleni salokho, kuhilela umsebenzi amaqembu ahlukahlukene imisipha, kuhlanganise imisipha emuva;

• ukuba nokhalo oluncane. Lo mphumela ngeke sifinyelele fast kakhulu, uma wenza lokhu umzimba for feetball. Izinqubo okumelwe wahlanganyela nsukuzonke;

• Okuhle imisipha ithoni nokukhuthazela. umthwalo avamile lisenze sikwazi ukuthuthukisa amandla;

• nezimo of emzimbeni. Lokhu iqoqo izivivinyo - elula kakhulu, kusenze sibe pliable ngaphezulu;

• Ngokuvumelana. Lapho ukwenza inqubo sithuthukiswe kilojoule evutha, kungakho yi ngesimo extra Kilos alahlekile.

Umzimba for izibunu ku fitball

Ukuze izibunu zakho ayenamandla futhi enhle, siqhubeka ngendlela elandelayo:

1. Ukuma aqonde emdulini, ibhola zezhmite phakathi kwaso emuva. Kancane kancane ukulandela ups, uzama Roll igobolondo ngokulandelana. Phinda izikhathi 15-20.
2. Lie emhlane wakho, imilenze, wagqoka fitball, phakamisa okhalweni lwakho nezinqe phezulu, ezama yokwelula nabo. Phinda izikhathi 15-20.

Senza izandla amahle

umzimba Fitball ngoba neminye ngempumelelo kanye nokuqinisa imisipha izandla:

1. Nibeke izinyawo zenu ibhola, izandla kufanele kube phansi. Ingabe push-ups izikhathi 10-15.
2. Beka ibhomu odongeni, ahlale kuso, eqondisa imilenze. Khona Dabula ezinqeni sakhe, osizweni izandla, ubuyele isikhundla ukuqala. Phinda izikhathi 10-15.

Ukulanda cindezela

Isethi umzimba nge fitball ngempela kuhlanganisa izivivinyo ezilandelayo sokuba imisipha besisu:

1. Amanga emuva phansi, izinyawo wagqoka ibhola, izandla ngemuva ekhanda lakhe. Phakamisa umzimba ukuze imilenze bese wehlise ke. Phinda izikhathi 15-20.
2. Hlala phezu igobolondo, izandla zakhe ngemuva ekhanda lakhe. Nqaba umzimba emuva ngangokunokwenzeka. Buyela indawo yokuqala.

Lezi umzimba elula feetball. Ukuze kwesisindo badinga ukwenza njalo kangcono nsukuzonke. Uzophawula ukuthi ngokushesha ushiye amayintshi yakho extra okhalweni, okhalweni nesisu, bazizwe uthanda ukuqinisa imisipha emuva , futhi wayeka lingamlimazanga. Futhi omunye umphumela wawo imisebenzi efana - ke akuve kumnandi futhi enesimo esihle isakhiwo usuku lonke. Usebenzisa nge fitball futhi ube nempilo!