Vatambi vakabva vaziva kuti inobatsira kukudziridza simba, kushandura mafungiro uye kubatanidza uye inowedzera kurovedza zvinhu kumutambo - uye vanotanga zviri nyore kurongedza kunetseka mupfungwa, uye vadzidzisi vane ruzivo havanetseki. Kuti uite pane fitbole wakakuunzira iwe chete rubatsiro uye mufaro, zvinokosha kusarudza ukuru hwakakodzera. Iyo yakareba yebhokisi yako inogona kuverengwa nemutsetse: kureba kudarika masendimita 100. Uye chengeta kururamisa kwesarudzo, wakagara pa fitball: makumbo akakotama pamabvi, patsoka pasi. Kana mahudyu ako akafanana nechomukati - hauna kukanganisa nehukuru. Kana iwe uchizeza, kusarudza pakati pebhokisi duku uye guru, kutungamirirwa nehuwandu hwehutano hwakanaka. Izvo zviri nyore kune mukadzi asina ruzivo wemitambo kudzidzisa pabhora guru.
Kudzidzira kwakadzika pamagetsi kunokubvumira kushandura mishonga yose yemuviri, kusanganisira yakadzika musimba yakadzikama, iyo inowanzooma kuishandisa.
Kubatsira kukuru kwetballball ndiyo inobata mabasa. Nekubatsira kwayo unogona kuita maitiro akawanda akasiyana-siyana nehutano hwako, uyewo simba rechikadzi rine dumbbells, barbell, shock absorber. Fitball imwe yezvakanakisa zvikwata zvekudzidzira kuenzanisa nekubatanidza, nekushanda kunze kwemisumbu yepamuviri yepamusoro ...
Dambudziko rakapiwa nesu richabatsira kugadzirisa mishonga yemuviri wose. Itai izvi zuva rimwe nerimwe katatu pavhiki. Zvichienderana nehutano hwehutano hwakanaka, chiito chega chega chiite 12-20 nguva, 3-4 nzira nechepakati pakati pavo 1-1.5 maminitsi. Kuita kuti kushandiswa kwavo kuite, unokwanisa kubvisa fitball zvishoma.
Mira pa fitball. Tsvina-yakagadzirisa inoshanda.
Dzidzirai muyero. Isa ibvi rorutsoka rwakarurama mukati mebhola, sendamira pane fitball nemaoko ako uye, uchisendamira mberi zvishoma, simudza iwe pachako pamucheto wemapapiro ane jira rakasara riri kuruboshwe. Bata munzvimbo iyi kwemasekondi mashanu kusvika ku20. Zvadaro deredza pasi rutsoka rworuboshwe kusvikira pasi, simuka uye ita basa racho kune rimwe jumbo. Nokuda kwekusiyanisa kwezvidzidzo pabhokisi fitball pane imwe yehunhu nuance inokosha - chinhu chikuru ndechokutora bhora iro rinoenderana zvakananga kwauri.
Kutsigira bhora. Uturu hwebasa rekudhinda.
Rara pasi pa fitball, tsoka patsoka, bhora riri pasi pechiuno. Tambanudza maoko akatambanudza mberi, kusimudza mapepa uye musoro. Gadzirisa zvachose muviri uye pakarepo ita kuita twisting, kutora mudumbu uye kuisa chiuno muchibhora. Bata muchikamu chekupedzisira kwe1 seconds. Dzokera kunzvimbo yekutanga, dzokorora.
Draft of the shock absorber akagara pane fitball. Mishonga yebasa rekupedzisira.
Ita chishamiso chekunyangadza kuburikidza nesitsigiro rakasimba. Tora magumo mumaoko ako uye ugare pane fitball. Kuramira mberi, tora nzvimbo yakasimba. Tanga chikwata nekusimudza muviri, uye sezvaunotenderera, wedzera kuisa maoko nemaoko ako. Pakupedzisira, bvisa scapula. Dzokorora.
Mheto inowira pa fitball. Tsvina yemusana wehudyu iri kushanda.
Nhema pamusana wako, isa marumbo ako pane fitball, maoko nemaoko ako pasi - pasi. Simudza mapepa kuitira kuti muviri utambanudze kubva pamusoro kusvika kune zvigunwe. Kurungira bhora iwe pachako, zvishoma nezvishoma ufugame mabvi ako kurudyi. Kungononoka kudzokera kunzvimbo yekutanga, pasina kupfugama mabvi kusvikira pakuguma. Dzokorora.
Kuisa maoko ako kumativi, kupfugama pane fitball. Tsvina-stabilizers uye maronda anonzi deltoid anoshanda.
Sarudza dumbbells, simira pamberi pe fitball (mabvi pahupamhi hwepete) uye zvinyoro "fungira" bhora. Chengetedza uwandu uye utore nzvimbo yekutanga: kumashure kwakananga, maoko anenge akadzikatira pamakumbo uye asingabatanidzi mahudyu, zvanza zvinotungamirirwa kune muviri. Kuchengetedza kukanganisa mumisungo yemakumbo uye mutsara, tora mavoko ako kumativi, pasina kusimudza zviduku pamusoro pemapfudzi. Dzokera kunzvimbo yekutanga uye dzokorora. Kana iwe ukawana zvakaoma kuramba uchienzanisa, bvisa bhora ne15-20%.
Dumbbell kurwisana, akagara pane fitbole. Mishonga yemakwikwi uye maronda anonzi deltoid anoshanda.
Kune zvakawanda zvemaitiro ekudzidzira pabhola fitball, asi zvichava zvakanyatsokodzera kusarudza chaicho chakanakira iwe. Gara pabhola, tora dumbbell iri muruoko rwako rworuboshwe uye uuye nayo kumafudzi ako, mutende akatarisana mberi. Neko ruoko rwako rworudyi, shandisa bhora uye unyatsosimudza gumbo rako rokuruboshwe. Kuchengetedza kukanganisa mumisungo yepepanhau, simudza ruoko rwako rworuboshwe uye uite bhenikiti yekudhinda. Dzokera kunzvimbo yekutanga uye dzokorora. Ita basa racho neimwe nzira. Nokufamba kwenguva, edza kuzviita pasina kuisa ruoko rwako pabhora.
Drust dumbbell inowirirana nekutarisa pane fitball. Tsvina-dzinosimudza uye mushure mushure zvinoshanda.
Tora dumbbell iri kuruoko rworudyi, isa mabheji akakodzera pabhora uye, uchidzoka shure projectile, ruramisa gumbo. Rutsoka rworuboshwe runokotama pamabvi uye rakatenderera pairi neruoko rwako rworuboshwe. Ruoko rworudyi rwakarurama, chikwande chinotungamirirwa kumunhu. Bend muchepasi kumashure. Kusungira ruoko pachikona, kukosa dumbbell kumusoro kumunhu, kuisa pfungwa pakuchengetedza kumira kwemuviri wose. Dzokera kunzvimbo yekutanga uye dzokorora. Ita basa iro imwe nzira yekuzadzisa nzira.
Kurongedza kubva mubhadharo pamwe chete. Uturu hwebasa rekudhinda.
Tora nzvimbo yebhanhire pa fitball: shanks pabhodhi, mapendeti pasi pasi pasi pemapfudzi. Fungira mudumbu rako uye uise bhora iwe pachako, uchisimudza mapepa. Muchiitiko ichi, shingaira kubuda mumuviri kune rumwe rutivi, kuderedza mapepa kuruboshwe uye kuusvitsa kuruboshwe rworuboshwe. Tora kwechipiri, dzokera kunzvimbo yekutanga. Ita basa racho neimwe nzira.
Chengetedza muyero uri pa fitball. Uturu hwemakumbo, kumashure uye basa rekunyora.
Rara pasi pa fitball kuitira kuti mapepa nechekumusoro zvigare pabhora. Makumbo akakomberedzwa pamakumbo akanaka, patsoka pasi. Simudza maoko ako akajeka kumusoro, uye zvishoma nezvishoma tambanudza gumbo rimwe parutivi kusvika pasi. Gara kwemaminitsi mashanu kusvika ku3, usaderedza mapepa. Dzokera kunzvimbo yekutanga uye dzokorora nemimwe jumbo.
Masoja ane fitball anorwisana nemadziro. Uturu hwemakumbo hunoshanda.
Simira shure kwako kumadziro uye uomerera pane fitball kuitira kuti uri pasi pechiuno chako, maoko ako pachiuno chako, makumbo ako akangotama pamabvi. Gara pasi, uchiputira bhora uye uchikwevera bhesini pasi payo kusvika pakananga mahudyu acho akafanana nechomukati. Tarisa mberi, chengetedza kukanganisa mukati rezasi. Kuomesa basa racho, ita izvozvo pawakamira pamakumbo maviri.