Umzimba esinosizo feetball emuva

Ingabe wake wazibuza ukuthi yini umthwalo omkhulu esitjhabeni zingamelana emuva yethu? Kukho konke ukuphila kwakhe, abangababi bemisebenzi yaso - ukulondoloza isikhundla ephelele mpo yomzimba, futhi akulula. Nakekela impilo yakhe - kungumsebenzi wethu ngokushesha. Lokhu ukuzivocavoca kakhulu kuzosiza ukuqinisa imisipha emuva ku fitball.

Ngokuqinisekile nezwa fitball, ejimini ibhola, ethandwa namuhla phakathi abasubathi abanolwazi, futhi phakathi zifiki abathanda. Fashion akusiyo ngephutha. Lolu Simulator anganikeza ecindezeleke kakhulu, kanjalo ugweme imisipha emuva nge umgogodla imithwalo ngokungadingekile. Yingakho, isibonelo, emuva obonisa kwi fitball Kunconywa abakhulelwe omama cishe yonke okhulelwe.

Cabanga ngemisebenzi ongakhetha kuyo ambalwa ukuya nge ibhola. Ukuzivocavoca ku fitball umhlane, isithombe onikelwa kulesi sihloko kungabesifazane efanelekayo abantu babo bonke Amazinga amakhono.

Thina anakekele emgogodleni

Umsebenzi we umsebenzi lokuqala feetball ngoba emuva - ukuqinisa imisipha extensor umgogodla ukuze kuncishiswe ingozi yokulimala emsebenzini ukuqeqeshwa ekhaya. Ngaphezu fitball, Thenga kakhulu dumbbells 1-1,5kg (ezingeni ukuqeqeshwa yakho).

Ukuqala isikhundla - siguqe phambi fitball elele ngesisu sakhe. Khona-ke esandleni ngasinye uthethe dumbbells, izingalo alengayo phasi esiyilweni (kufanele kube izindololwane izimisele futhi sandise entendeni phansi). Taz sokususwa, esiswini ephansi kuya esiphezulu sicindezelwe ngokumelene fitball. Shona ngesikhathi esifanayo sihlale ngqo, ukubheka phansi.

Phakathi ekusebenziseni leli lungiselelo ukukhulisa emahlombe futhi ikhanda futhi ngobumnene zibhebhetheka izingalo zakhe emaceleni ukuze umugqa owodwa nge emahlombe akho. Kuka endaweni lumbar akufanele bavunyelwe. Ngaphezu kwalokho ukhulisa isandla sobunxele ukuze yomgogodla curling okuncane iphutha. Nokho, Isandla sokunene, uhlala esinqunyiwe. Kulesi isikhundla sizinika isikhathi eside imizuzwana emihlanu.

Phinda okufanayo ngakwesokunene, kwesobunxele - ku indawo yokuqala. Qinisekisa ukuthi ihlombe ngesikhathi esifanayo wathutha, umzimba zinyakaze bese ingxenye engezansi yomzimba - esiswini, izinqulu, imilenze - wahlala izimele.

Ukuzivocavoca kuhilela 5 ematfuba nhlangothi zombili, bese-ke kudinga ikhefu for ngomzuzu owodwa. Ngemva kwalokho, sizokwazi ukuthatha izinsimbi usinde inani ezinikezwa ukwandisa ukuze 8-10. Kodwa ngaphezu 4 izindlela ungalilahli ezifiselekayo.

Akukhona nje yomgogodla kodwa nabezindaba

Perfect kulabo kudingeka uqinise yomgogodla lumbar. Kuyinto "isikebhe" zakudala emaphephandabeni, kodwa ibhola.

Ukuqala isikhundla kanje: lala ngesisu sakhe ku fitball, elula bese uyaqondisa imilenze, izingalo Ilokhi ku sekhanda lakhe. Sicindezelwe kwezindlu fitball ivinjelwe.

Uma uphelelwa ngejubane kancane kufanele aluthole udumo olulinganayo izindlu ahambisana ngokuqondile imilenze. Khona-ke kancane ukubuyela ukuqala isikhundla. Ekuqaleni, bengenakwenza okunye kuka 2 izindlela, ngamunye izikhathi 8.

Ngemva kwesikhashana siletha inani ezinikezwa-12, ukwenza izindlela ezintathu. Phezu ukufinyelela kalula enza izinkinga umsebenzi - sawela izingalo zakhe phambi kwakho ubamba. Ungabese ukwenza umsebenzi nge silinganiso (dumbbell, Pancake kusuka emugqeni).

Qinisa emahlombe futhi emuva

Inhloso yalesi Ukuvivinya for feetball ngoba emuva - ukuqinisa latissimus emuva imisipha kanye nemisipha ehlombe labaqaphi elingemuva.

Ukuqala isikhundla - wena ume phambi fitball. I izimisele ngasesandleni indololwane ephethe dumbbell nge Ngakolunye uhlangothi sithembele ibhola. Umlenze owodwa eduze kancane ukuze ibhola.

Ezezindlu ngokushelela futhi kancane asondele, emuva kwakhe waqonda ngangokunokwenzeka. Hand ne silinganiso uhlala ezansi. Zingaphazamisi cindezela, eguqa indololwane emzimbeni kuqinisa isikhumba dumbbell. Khona-ke kukhona ukubuya isikhundla sokuqala.

Ikhishwa 2 amasethi, ngasinye 8-10 ezinikezwa. Isibalo sawo kancane kancane ukuba 12-15, futhi ungenza amasethi amathathu. isisindo kokuqala dumbbells - kusuka 2 kuya ku-4 khilogremu, ekugcineni usinde - ukuze 6 kg. Futhi ningakwenqabi lonke ngomzuzu phakathi ezinikezwa.

umsebenzi jikelele

Uma wenza lesi sivivinyo ngoba feetball (umhlane) abaqeqeshiwe lumbar nomgogodla wakhe, emahlombe, cindezela engxenyeni engenhla emathangeni.

Ukuthatha isikhundla kokuqala, ahlala fitball, imilenze ungowesilisa waxosha ibhola ngaphansi kwakhe. Backrest amanga fitbole (izindwani iphilile emahlombe), ukhalo njengasezulwini emoyeni. Imilenze ibheke engela kwesokudla, ame phansi, amadolo akho ngqo phezu namaqakala yakho, ububanzi izinyawo ehlombe ngaphandle, izandla ezinkalweni.

Qhubekisa ngokuthwebula izivivinyo. Kancane kancane wehlise okhalweni ukuze ikhaba namahlombe babesayenza bezama ibhola. Khona-ke uphindela endaweni yalo. Ungakhohlwa ukuqinisekisa ukuthi umzimba ngesikhathi sonke umsebenzi kwaba parallel phansi, futhi izindwani ligxile ebholeni (banakekele esele).

Uma kungekho nobunzima Ukusebenza ukwenza ukuzivocavoca dumbbells enesisindo mayelana eyodwa kilogram esandleni, kungenzeka ukuba bathembele ngomlenze owodwa kuphela. Kokuqala kwesilinganiso - 10 eziphindaphindiwe kuzo zombili iboshiwe (ingqikithi amabili), khona-ke umthwalo iyakhula.

Ungakhohlwa mayelana izandla

Injongo ekusebenziseni Owesihlanu feetball ngoba emuva - ukuqinisa imisipha lumbar, biceps, triceps.

Beka umzimba kwi efanayo fitball ekusebenziseni wangaphambilini, kodwa ngezandla emabhulashini uvala kudluliselwa phambili. Lapho umzimba kufanele akhanyiswe zombili izinkomba yanjalo ngemuva ezandleni zakhe. Ingxenye engezansi yomzimba asibahambeli, iqonde futhi uhlala e-castle izingalo, umzimba kuhambisana phansi.

Lo msebenzi elula wenziwa ngokuphindaphindiwe (izikhathi ezingu-20 ngaphezulu). Izinkinga umsebenzi kungaba futhi dumbbells noma Pancake.

Lolu hlu akuyona umsebenzi oluphelele, kodwa uqukethe zonke amasu adingekayo ukuze umthelela ngempumelelo ku imisipha emuva.