Zochita ndi fitball kwa chithunzi ang'ono.

Osati kale litali, ndi California asayansi anachititsa kuyesera prelyubopytny. Iwo anatenga gulu la odzipereka angapo ndipo anawafunsa kuti zimachititsa maphunziro pa fitball. Minofu lililonse nkhani anali kuyang'aniridwa maelekitirodi wophatikizidwa. Zotsatira za kafukufukuyu anatsimikizira kuti Zochita ndi fitball Pilates kawiri opindula kapena anati yoga. Kuwonjezera kuchita Zochita pa mpira wosakhazikika, zimabwera ayeneranso kukhala bwino thupi poyerekezera ndi zida masewera. Choncho, ntchito otere adamulowetsa minofu kawiri zambiri. Fitness aphunzitsi zimadziŵa kuti ndi Zochita fitball osati kwambiri komanso otetezeka.

Komanso, fitball yaying'ono amatha ndithu m'malo simulators angapo. Posankha feetball makamaka kulabadira nkhani lomwe anapanga. Akuti bwino wina vinilu mipira popanda Kuwonjezera lalabala. Mu nkhani ya kuwonongeka, iwo alibe anayamba, ndipo pang'onopang'ono deflates. The awiri a mpira - mkhalidwe wofunika kwa zolimbitsa omasuka. Ngati kutalika wanu ndi zosakwana 165 cm, kugula fitball 45 masentimita awiri, ndi kuwonjezeka kwa masentimita 165 kwa 185 abwino mpira awiri a masentimita 55, ngati inu muli pamwamba masentimita 185, kugula mpira ndi awiri a masentimita 65.

Zochita ndi fitball zokwanira kuchita katatu pa mlungu kwa ola limodzi. Nambala kukukhala a 2-3, chiwerengero cha kubwereza - nthawi 15-20. Makalasi kuyamba ndi ofunda mmwamba ndi kukathera anatambasula. Pakati waika tikulimbikitsidwa zolimbitsa thupi: kuyenda mu malo, kudumpha chingwe.

Chitani pa fitball kwa atolankhani

Kukweza miyendo - kuphunzitsa ABS m'munsi

Kugonera nsana wanu, mawondo anu ndi clamped fitball pakati pa ng'ombe. Anadula mpira kuchokera pansi, ife kudzutsa matako ndi kumangitsa mawondo kuti chifuwa. Ngati womberani yovuta kwambiri, musati kumasula matako ako pansi. Inu musaganize katundu wokwanira? Ndiye kusokoneza zolimbitsa powonjezera kutukula kumtunda kwa nyumba ya.

Thupi kumtunda kwa atolankhani. thupi flexion

Taphunzira tinsalu pa mpira ndipo manja ake clasped kumbuyo mutu wake. Sunthani thupi mpaka mpira Kodi musakhudze masamba. Bwererani ku malo poyambira. Machitachita olimbitsa thupi ndiwo yophweka ngati inu mudutsa manja anu.
Pakuti othamanga kwambiri ophunzitsidwa timapereka kwa bwerezanonso pogwiritsa, koma kudalira mwendo umodzi.

Thupi minofu oblique kuti apange m'chiuno

Bodza pa nsana wanu ndi kuika mapazi anu fitball, anawerama pa mlingo woyenerera. Pezani manja anu kumbuyo mutu wanu. Kukweza thupi, kudzanja lamanja ndi kutambasula dzanja lako lamanzere bondo. Chitani chimodzimodzi, koma kumanzere.

Kuchita matako

Kugona fitball mimba, kotero kuti thandizo lomwe limagwa mafupa a chiuno ndi. Miyendo molunjika, manja kumbuyo mutu wake. Follow tilts patsogolo, pafupifupi kukhudza pansi, ndi kuchotsa thupi kumbuyo caving pang'ono m'munsi kumbuyo (zinthu mosavuta, mukhoza kutambasula mapazi anu plinth).

Ku udindo uwu kuyambira manja ake mpumulo ndi pansi ndi mapazi anu kukhazikika. Thupi lonse ayenera kupanga mzere wolunjika. Tsopano kwezani miyendo yanu m'mwamba ngati n'kotheka, kuyesera kuchita gululi chifukwa lalikulu minofu gluteal.

Popanda kusintha udindo wa thupi, tayesani kuchita zotsatirazi. Kufalitsa miyendo kupatula ndi kugwirizana kachiwiri.

mbali ntchafu

Gwadani pa maondo anu ndi kuwongoka thupi lanu. Ikani mbali fitball iyeyo ndi atatsamira pa iye wopindidwa pa chigongono ndi dzanja lake lamanja. Molunjika kumanzere mwendo kutenga pambali, popanda kupinda, Matola, ndiye m'munsi pang'onopang'ono. Bwerezani ndi mwendo wina ndi kutenga kupuma pang'ono.

Pamwamba lamkati la pantchafu

Atakhala pa mpando, ikani fitball pakati pa mawondo ake ndi kayendedwe springy Finyani mpaka ndiye, mpaka mukumva pang'ono woyaka kumverera mu minofu.

Kusintha mawonekedwe a bere

Kuti kumangitsa chifuwa ndi kupanga izo contours bwino, agwirizane ndi Zochita zotsatirazi.

Fitball akathyole pakati manja anu, pang'ono kupinda elbows wanu. Finyani mpira mphamvu zokwanira Gwirani udindo uwu masekondi 20, kenako mwadzidzidzi apite.

Kugonera nsana wanu, muziika fitball pansi kumbuyo mutu wanu ndi clasp manja ake. Nyamula chipolopolo pamaso pake pa manja molunjika ndi pang'onopang'ono kubwerera ku malo poyambira.

Kuchitira nthawi zonse Zochita ndi fitball, mudzapeza zindikirani kuti minofu kukhala zotanuka, woonda m'chiuno ndi lathyathyathya m'mimba.