Zamkatimu
Mukufuna kuchita ndi fitball maximum mogwira mtima, mogwira mtima komanso mosiyanasiyana? Kenako onetsetsani kuti mukuyesa masewera olimbitsa thupi ovuta ndi mpira wolimbitsa thupi kuchokera kwa Adam Ford. Pulogalamu yaifupi yochokera ku Swiss Ball ikuthandizani kuti mugwire ntchito pamavuto, kuti mukhale ndi mphamvu komanso kupirira kwa minofu, kukulitsa kulumikizana komanso kukhazikika.
Zochita za Adam Ford
Kuchita masewera olimbitsa thupi ndi fitball kuchokera ku Adam Ford ndi njira yabwino yopititsira patsogolo thupi lanu ndikulimbikitsa minofu yakuya ya m'mimba ndi kumbuyo. Zochita zolimbitsa thupi pa mpira zidzakulitsa luso lanu mphamvu zogwirira ntchito ndi kusinthasintha, kusintha kaimidwe kanu ndi kulimbikitsa minofu corset. Pulogalamuyi ndiyabwino kwa oyamba kumene komanso ophunzira odziwa zambiri. Zovutazo zimaphatikizanso maphunziro angapo ovuta, kotero mutha kupita patsogolo ndikuwongolera zotsatira zanu.
Adam Ford anayamba kuchita masewera olimbitsa thupi ndi fitball mu 1995. Ndipo mu 1997 iye, ndi kupambana kwakukulu, adayambitsa masewera olimbitsa thupi ndi mpira mu pulogalamu ya makasitomala awo. Zochita zolimbitsa thupi za Swiss Ball zomwe zidapangidwa kuchokera komwe Adamu mwiniwake adagwiritsa ntchito pophunzitsa. Iye amatsutsa zimenezo mphamvu ndi kusinthasintha maphunziro ndi fitball ndi apadera. Wophunzitsa amalimbikitsa kuchita ndi mpira wokhazikika pafupifupi maola 3 - 4 pa sabata kuti akwaniritse zotsatira zachangu komanso zabwino.
Werengani zambiri za ubwino wophunzitsidwa ndi fitball, onani nkhani: mpira wolimbitsa thupi kuti muchepetse thupi: mphamvu ndi makhalidwe.
Mphunzitsi Adam Ford amapereka maofesi angapo omwe ali mbali maphunziro angapo Mpira waku Switzerland:
- ndizosowa
- Abs & Core (gawo 3)
- Thupi Lapamwamba (magawo atatu)
- Thupi Lapansi (magawo atatu)
Zolimbitsa thupi zonse zimachitika mwakachetechete, popanda zida zowonjezera kupatula mpira wolimbitsa thupi. Kuphunzitsa opanda nsapato. Zochita zina zimafunikira khoma kuti lizithandizira. Adam Ford amalangiza kulipira chidwi chapadera pa njira yochitira masewera olimbitsa thupi, mapulogalamu ogwira ntchito ngati amenewa ndi ofunika kwambiri. Pamapeto pa phunziro mudzasangalala ndi kutambasula kwabwino.
Mutha kusintha maphunzirowa wina ndi mzake, ndipo mutha kusankha angapo pamavuto anu. Pitani ku mulingo wovuta kwambiri, mukamadziwa bwino gawo lapitalo. Ngati ndinu wophunzira wapamwamba ndiye kuti mutha kuphatikiza magawo atatu mu pulogalamu imodzi. Zolimbitsa thupi zonse (kupatula Zoyambira) mkati mwa nthawi yochepa kwambiri: 15-20 mphindi. Chifukwa chake mutha kuwawonjezera ku pulogalamu yanu yayikulu ngati katundu wowonjezera.
1. Mpira wa Swiss: Zoyambira. Basic maphunziro kwa thupi lonse.
Kulimbitsa thupi kwa mphindi 30 kumeneku kukuthandizani kuti muphunzire bwino zolimbitsa thupi zofunika ndi fitball. Mumagwira minofu ya thupi lonse, koma makamaka ntchitoyo imaphatikizapo minofu yapakati. Pulogalamuyi imaphatikizapo masewera olimbitsa thupi 10, kusinthana kuchokera kumodzi kupita ku imzake. Mudzagwira ntchito osati kamvekedwe ka thupi komanso pakukula bwino komanso kulumikizana.
Ndemanga za Zoyambira kuchokera kwa olembetsa athu, Helen:
2. Swiss Ball: Abs & Core. Kwa mimba ndi makungwa.
Zovutazi zimaphatikizapo kulimbitsa thupi katatu kwa mphindi 20 kuti apange minofu ya pamimba ndi khungwa. Kuphatikiza pa minofu yapakati, mumatembenukira ku ntchito ya minofu yakuyazomwe sizimayendetsedwa muzochita zolimbitsa thupi zanthawi zonse. Mapulogalamu oterowo ndi othandiza kwambiri kwa anthu omwe akufuna kuwongolera kaimidwe ndikuchepetsa kutopa kumbuyo. Adamu amagwiritsa ntchito mayendedwe amphamvu komanso osasunthika. Mu gawo lachiwiri mudzafunika khoma lothandizira.
Ndemanga ya Abs & Core (level 1):
3. Mpira wa Swiss: Thupi Lapansi. Za chiuno ndi matako
Koma ngati mukufuna kumvetsera mwapadera thupi lapansi, tcherani khutu ku zovuta za Lower Body. Simudzangobweretsa kamvekedwe ka minofu ndi chotsani matako ndi ntchafu zomwe zikugwa, komanso kukhala ndi malire, kusinthasintha, mphamvu ndi kupirira. Pulogalamuyi ndi yofatsa kwambiri pamalumikizidwe ndi ma ligaments kuposa kuphunzitsa mphamvu zina zam'munsi. Gawo loyamba ndi lachitatu limatenga mphindi 15, gawo lachiwiri ndi mphindi 20. Pazonse zitatu mudzafunika khoma lothandizira.
Ndemanga ya Lower Thupi (level 1):
4. Mpira wa Swiss: Thupi Lapamwamba. Kwa mikono, mapewa, chifuwa ndi kumbuyo.
Complex kwa chapamwamba thupi Upper Body kukuthandizani kuonjezera mphamvu ya minofu ya mikono, chifuwa, mapewa ndi kumbuyo. Chimodzi mwazolimbitsa thupi mwatsimikizika kuti mukuwoneka watsopano komanso osayesedwa kale. Poyang'ana koyamba, kuchita masewera olimbitsa thupi sikovuta, koma mudzapeza katundu wambiri wa minofu yomwe mukufuna. Kuti achite maphunziro adzafunikanso khoma ngati chithandizo, ndipo mu gawo lachiwiri, ngakhale yachiwiri fitball. Maphunziro onse atatu amakhala kwa mphindi 15.
Malingaliro okhudza Upper Body (level 1):
Kuchita masewera olimbitsa thupi nthawi zonse ndi mpira wa yoga kudzakuthandizani kukhala ndi thupi lolimba, kusintha kaimidwe, kuthetsa kusamvana kwa minofu ndikusintha machitidwe anu olimbitsa thupi. Pambuyo pa kalasi Adam Ford mudzawoneka odabwitsa komanso osangalatsa!
Onaninso:
- Top 13 ogwira ntchito ndi fitball mavidiyo kuchokera zosiyanasiyana YouTube njira
- Kusankha kwambiri: Zochita 50 zokhala ndi fitball slimming