Ukujoyina i-gym yindlela efanelekileyo kakhulu yokuphucula umsebenzi wakho womzimba kunye nokunyusa umzimba wakho, kodwa akuyiyo into ebalulekileyo. Unokwenza uninzi lweentlobo zokuzilolonga ekhaya ngaphandle kokuchitha imali okanye ukuhamba. Ukuzivocavoca yinto engafunekiyo ukuba ibe yeyabucala kwaye kufuneka ikhululeke kukhetho lomntu ngamnye. Enye yeendlela zokusebenza kwemilenze kunye ne-abs ngaphandle kwe umthambo band band yiyo ukuzilolonga ne-fitball. Bayakwazi ukusebenza kwezi zihlunu ubukhulu becala kwaye banike izihlunu zakho amandla eziwafunayo ukuze baphumelele kwaye babe kwimeko entle emzimbeni.
Kweli nqaku siqokelela eyona mithambo ilungileyo kunye ne-fitball ukuze udlulisele imithambo ekhayeni lakho kwaye ube nakho ukuziqhelanisa ngakumbi. Ngaba uyafuna ukwazi ukuba ziyintoni kwaye zenziwe njani?
Umgangatho wokuzivocavoca nge-fitball
Nangona uninzi lwamagumbi obunzima kunye namagumbi okuqina emzimbeni eneebhola ezifanelekileyo, ayisiyiyo into exhaphake kakhulu. I-fitball yibhola enkulu kwaye ethambileyo ekunceda ukuba usebenze ngokuhamba kwamalungu amaninzi omzimba, izihlunu zomsebenzi ezinjengemilenze kunye ne-abs, phakathi kwabanye, kwaye kuphucula ukuguquguquka kunye nozinzo. Ukufuna ukuphucula ibhalansi ngumba ophambili kunye nokusebenza kwemithambo emininzi. Ke ngoko, i-fitball ngundoqo ekusebenzeni kweli candelo njengesixhobo sokuncedisa kwabanye.
Uninzi lwabantu longeza imithambo ye-fitball kwimikhwa yabo yamandla ukunika amandla okuhamba ngakumbi kunye nokusebenza ngendlela eyahlukileyo. Eyona nto iqhelekileyo yile Uluntu ngokubanzi ludibanisa lo mkhuba nee-Pilates. Kuyinyani ukuba i-fitball isetyenziswa kakhulu kwii-Pilates, kodwa ayisiyiyo kuphela indawo esetyenziswa kuyo.
Emva koko, siza kuhlalutya imithambo eyahlukeneyo ngokweqela lezihlunu elisebenza kakhulu. Siza kuchaza ukuba sizenze njani kwaye siza kushiya ividiyo ukuze ibe sisikhokelo.
Ukuzivocavoca imilenze
Nangona abantu abaninzi beshiya umsebenzi womlenze uxhonyiwe, kubalulekile ukufezekisa iinjongo zethu zempilo kunye nobuhle. Umzimba ongezantsi unezihlunu ezikhulu ezifuna ukukhuthazwa. Inkuthazo echanekileyo ebonelelwe kukhetho olukhulu lokuzivocavoca imilenze kunokunceda ukwandisa imetabolism kunye nokufihlwa kwamahomoni njengokukhula kunye ne testosterone, kubalulekile kwinkqubo ukufumana izihlunu.
I-squat ngenkxaso
Le yeyona nto ibonakalisiweyo kunye nokusetyenziswa kokuqala komdlalo webhola ekhatywayo. Yindlela yokuqinisekisa ukhuseleko lwe-quadriceps ngelixa ucofa kunye nokuphepha ukwenzakala okunokwenzeka. Ukongeza, inegalelo elisempilweni ukuphucula ibhalansi. Xa ungathandabuzeki okanye ukungabikho kobuchule, I-fitball ikunceda ugcine ibhalansi kwaye uguqule ngokuchanekileyo amadolo akho.
Eyona nto ifanelekileyo kulo msebenzi kukuba, njengoko ufumana ukuxhamla, inkxaso oyenzayo ngasemva kwibhola iyancipha ide inyamalale. Olu hlobo lokuzivocavoca lunceda kakhulu ukufumana amandla kwiimisipha ze-abductor.
Ukwenza umthambo, kufuneka sigcine ibhola phakathi kwemilenze yethu kwaye sisebenzise uxinzelelo lokuba phakathi kwabo. Sibambe uxinzelelo malunga nemizuzwana esi-8 kwaye siyiphumze. Siphumla imizuzwana embalwa kwaye siphinda kwakhona.
Ngaphambili idolo
Kule meko, i-fitball kufuneka ibekwe ngasemva kunye nodonga. Ukuyithatha njengenqaku lenkxaso, siya kuguqula idolo kwindawo ethe nkqo kunye nomhlaba. Kulo msebenzi usebenza i-lats kunye ne-pectoral ukugcina ibhalansi. Kuya kufuneka uphephe ukugoba umqolo wakho okanye uncike kakhulu ukuze ungalimazi idolo lakho.
Squat Bulgarian
Yenziwa nje nge squat esiqhelekileyo saseBulgaria. Sisebenzisa i-fitball njenge-fulcrum kwaye sisebenzisa i-quadriceps yomlenze oguqulweyo. Ngakolunye uhlangothi, siya kwenza umzamo oya kuphucula ukuguquguquka kwemisipha kunye nabadibanisi bomlenze ophumle kwibhola. Nantsi into ebalulekileyo kukugoba amadolo kakuhle kwaye ugcine ukungathathi cala ngasemva.
Ukuphakamisa i-Hip
Lo msebenzi ugqibelele kubuqaqawuli. Njengesixhobo Ikwasebenza kummandla we-lumbar kunye ne-hamstrings. Ukuba nozinzo olukhulu kuyacetyiswa ukuba ubeke iingalo zakho zivulekile kwaye uphumle emhlabeni. Phakamisa i-trunk kangangoko unako ukwenza idiagonal kunye nomzimba, uxhasa imilenze kwi-fitball.
Ukuzilolonga esiswini
Njengoko besesitshilo ngaphambili, i-fitball nayo Kucetyiswa kakhulu ukuba usebenze i-abs. Kubalulekile ukuba zenziwe ngokuchanekileyo ukuze zibonelele ngolungelelwano nozinzo. Sifumana umthambo njengeeplanga, i-oblique abs, isometric engekho kunye namanye amaqela emisipha asebenza ngakumbi esiswini.
Ipleyiti enamandla
Kulo msebenzi zonke izihlunu zentloko ziyabandakanyeka. Ngokudibanisa ukunyusa naphantsi kokuhamba komlenze, siza kongeza into yokukhuthaza kwi-gluteus nakwabathimba.
Iplanga eliqhelekileyo
Njengoko kukho imithambo kunye supine okanye ukubambeka ngokukhawuleza, kwi-fitball nayo iyasetyenziswa. Kule meko, iplanga eliqhelekileyo eliqhelekileyo lenziwa ngaphezulu kodwa alizukuzinza. Le yindlela esibandakanya ngayo izihlunu ezingaphezulu esiswini ngenxa yemfuno ekufuneka sinayo yokugcina uzinzo ngexesha lokuhlala kweplanga. Ukuba ihlala phakathi kwemizuzwana eyi-15 ukuya kwengama-30, ingaphezu kokwaneleyo.
Icala leplanga
Kuya kufuneka uphinde usebenze ii-oblique ezenza icala elisecaleni. Ibhalansi inamandla kwaye iyanceda ukubandakanya umsebenzi owongezelelweyo. Kulo msebenzi kufuneka sizame ukugcina umzimba usenza idiagonal ngokubhekisele emhlabeni. Akunyanzelekanga ukuba siphakamise i-torso ngaphezulu kwesinqe njengoko uninzi lusenza. Ngokufanelekileyo, isinyithi kufuneka sihlale imizuzwana eyi-15-30. Ixesha elide, kokukhona kuya kubakho uxinzelelo.
Njengoko ubona, ukuziqhelanisa ne-fitball kunokuba luncedo ngokwenyani kulungelelwaniso lwakho nantoni na. Inceda umzimba wakho ukuba ugxile kwiqela lemisipha elisebenza kulo kwaye ufumana iziphumo ezilungileyo kulo. Ngokufanelekileyo, misela inkqubo ye-fitball ngothotho kunye nokuphindaphinda okucwangcisiweyo ukwandisa ukusebenza.
Ndiyathemba ukuba le mithambo iyakunceda ukuba uphucule izihlunu zakho kwaye wandise ibhalansi kunye nozinzo kumbindi kunye nomzimba wonke.