masewera olimbitsa thupi kuti muchepetse: kuchita bwino, mawonekedwe, masewera olimbitsa thupi, komwe mungagule fitball

Fitball ndiyotchuka kwambiri pakati paomwe amachita kunyumba komanso malo ochitira masewera olimbitsa thupi. Lero tiyesa kuyankha mafunso otsatirawa. Nchifukwa chiyani mpira wakhala wofala kwambiri padziko lapansi? Kodi fitball yochepetsa thupi? Momwe mungasankhire mpira mukamagula ndi zomwe muyenera kumvetsera?

M'Chingerezi kuchokera ku gymnastic mpira mayina osiyanasiyana omwe amagwirizana ndi mbiri ya kuyambitsa kwake ndikugwiritsanso ntchito. Chifukwa chake ngati mukufuna kuchita masewera olimbitsa thupi ndi fitball pa youtube, mutha kuyesa kulowa kuti mufufuze mawonekedwe otsatirawa: masewera olimbitsa thupi, mpira waku swiss, mpira wolimbitsa thupi, mpira wolimbitsa thupi, fitball, masewera olimbitsa thupi, masewera olimbitsa thupi, masewera olimbitsa thupi, ma pilates mpira, mpira wolimba, mpira waku Sweden, mpira wamankhwala, kapena mpira wa yoga.

Onaninso:

  • Zonse za zibangili zolimbitsa thupi: momwe mungasankhire mtundu wabwino kwambiri
  • Mawotchi apamwamba kwambiri a 20 kuyambira ma ruble 4,000 mpaka 20,000

Zambiri pa fitball

Fitball ndi mpira wokulirapo wa mphira wokhala ndi m'mimba mwake masentimita 40-95, omwe amagwiritsidwa ntchito pochiritsa ndi kuphunzitsa masewera. Fitball idayikidwa koyamba ku Switzerland (Zaka za m'ma 60) m'mapulogalamu othandizira ana akhanda ndi makanda. Pambuyo pake fitball idaphatikizidwa munjira yothandizila kuthana ndi zovuta za chitukuko cha neural. Kuzindikira aku Switzerland adalanda North America, kenako mayiko ena.

Tsopano mpira wa mphira umagwiritsidwa ntchito osati kungochiritsira komanso masewera. Ophunzitsa amaphatikizapo zolimbitsa thupi ndi fitball m'mapulogalamu osiyanasiyana: Pilates, ma aerobic komanso makalasi ophunzitsira azimayi apakati, mapulogalamu a HIIT. Bwalo la masewera olimbitsa thupi lakhala chimodzi mwazida zodziwika bwino zamasewera pamodzi ndi ma dumbbells ndi ma expander.

Osati kusokonezedwa ndi fitball ndi mpira wamankhwala (mipira yamankhwala). Mipira yazachipatala ndimipira yaying'ono yozungulira 1 mpaka 20 kg, yomwe imagwiritsidwa ntchito kwambiri ngati njira ina yopangira ma dumbbells ndi kettlebells. Werengani zambiri za kuwerenga apa mipira yazachipatala: mipira yazachipatala kapena cholinga chazaumoyo: magwiridwe antchito, mawonekedwe.

Ubwino wophunzitsidwa ndi fitball

Zomwe zidapangitsa kuti masewera a masewera olimbitsa thupi adziwike kwambiri, ndi chiyani mphamvu ya fitball yochepetsera kunenepa komanso zabwino zake ndi chiyani?

  1. Mukamaphunzira pa mpira thupi lanu liyenera kuchitapo kanthu pakukhazikika kwake. Kotero inu mudzakhala okhoza kugwiritsa ntchito bofminofu yochulukirapo kuti isunge bwino, motero kumakhala kovuta kulongeza thupi ndikuwotcha mafuta owonjezera. Ichi ndi chimodzi mwazinthu zazikulu zothandiza kuti thupi la fitball lichepetse kunenepa.
  2. Zochita zothandiza makamaka ndi fitball yolimbitsa minofu yam'mimba, kumbuyo, m'chiuno, matako. Zolimbitsa thupi pa mpira ndi chimodzi mwa zida zothandiza kwambiri popanga minofu yapakati. Kuphatikiza apo, ntchitoyi idaphatikizapo minofu yakuya yomwe nthawi zambiri imagwira ntchito nthawi zonse.
  3. Mosiyana ndi zochitika zina zambiri zam'mimba, zolimbitsa thupi pa fitball ya khungwa sizikhala ndi nkhawa kumbuyo, osatsitsa kumbuyo kumbuyo ndikuthandizani kulimbitsa minofu ya corset.
  4. Zochita zanthawi zonse ndi fitball zimathandizira kusintha kukhazikika, kuchepetsa msana, kuchepetsa kupweteka kwa msana.
  5. Kuchita masewera olimbitsa thupi pa masewera olimbitsa thupi kumathandizira kukonza kulumikizana ndikupanga zida za vestibular. Ngakhale masewera osavuta pa mpira amatha kukhala bwino komanso kufanana.
  6. Komanso ndi chipolopolochi ndichabwino kwambiri kuti muphunzitse kusinthasintha komanso kutambasula bwino minofu ndi malo.
  7. Chifukwa cha kutanuka kwa mpira, mukalasi kumachepetsa katundu pamafundo ndi msana. Izi zimachepetsa chiopsezo chovulala.
  8. Masewera olimbitsa thupi omwe ali ndi fitball ndioyenera kuchira atavulala msana ndi mafupa amtundu wonse. Zimathandizanso kwa odwala omwe ali ndi matenda opatsirana pogonana, chifukwa makalasi okhala ndi zotanuka amathandizira kukonzanso ma disc a intervertebral disc.
  9. Mukamagwira ntchito yolumikizana ndi fitball yochepetsedwa pamiyendo, imatha kusangalatsidwa ngakhale mutakhala ndi mitsempha ya varicose, mawondo owonongeka ndi mfundo zamankhwala kapena kuchira kuvulala kwina kumapeto kwenikweni.
  10. Kuti muphunzire ndi fitball pafupifupi palibe zoletsa. Ukhoza kuchita nawo ana, okalamba, anthu onenepa kwambiri komanso omwe ali kutali kwambiri ndi maphunziro amtundu uliwonse. Kuphatikiza apo, ntchito pa mpira ndiyosangalatsa komanso yosangalatsa, chifukwa chake itha kugwiritsidwa ntchito kuphatikizira anthu omwe muli nawo pafupi pamasewerawa.
  11. Makamaka oyenera kuchita masewera olimbitsa thupi oyenera ndi kuteteza thupi lolimba kwa atsikana apakati.
  12. Kuchita masewera olimbitsa thupi pa mpira wolimbitsa thupi kumathandiza kukhazika mtima pansi, kuchepetsa nkhawa komanso kusintha maganizo.
  13. Fitball ndi zida zokha zomwe zimathandizira ntchito yofananira yamagalimoto, zowoneka bwino, zowoneka, komanso zamagetsi.
  14. Masewera olimbitsa thupi amasiyanasiyana pazochita zolimbitsa thupi ndipo zimapangitsa pulogalamu yanu yazolimbitsa thupi zatsopano komanso zoyambirira zolimbitsa minofu malo onse ovuta.

Monga mukuwonera, kugwiritsa ntchito fitball yochepetsa thupi komanso kukhala wathanzi sikungakhale kopitilira muyeso. Kuchita masewera olimbitsa thupi pafupipafupi ndi mpira wa yoga kumakuthandizani kukonza mawonekedwe, kukonza mawonekedwe, kuchotsa ululu wammbuyo komanso kulimbitsa minofu yapakati.

Onetsetsani kuti muwerenge za zida zina zamasewera zochepetsera zomwe mungagwiritse ntchito kunyumba:

  • Magulu olimbitsa thupi aanthu ochepa
  • Kutikita kofinya kwa kupumula kwa minofu
  • Yoga Mat kapena kulimbitsa thupi

Contraindications maphunziro ndi fitball

Mpira wa gymnastic ndi zida zolimbitsa thupi zapadziko lonse lapansi zomwe zilibe zotsutsana ndi zovuta kugwiritsa ntchito. Komabe, popanda kufunsa kwina ndi dokotala sikulimbikitsidwa kuti muphunzitse ndi mpira wa yoga nthawi yoyamba ya mimba, matenda owopsa amtima ndi ma disc a herniated.

Fitball yochepetsera kunenepa: machitidwe 10 abwino kwambiri

Onetsetsani kuti muwone nkhani yathu: Zochita 50 zokhala ndi fitball yoonda. Sikuti imangopereka masewera olimbitsa thupi omwe ali ndi fitball mu sifco, koma mapulani okonzekera okonzekera maphunziro oyamba, apakatikati komanso otsogola. Tikukupatsani zitsanzo za masewera olimbitsa thupi ndi fitball:

1. Kupotoza

2. Torso amapotoza

3. Mbali yam'mbali pakhoma

4. Nyamula matako ndi mwendo umodzi

5. Pukutani mpira wochita masewera olimbitsa thupi kumbuyo

6. Superman wokhala ndi fitball

7. Pendani pazigongono

8. Kukwera

9. Gwirani zogonana mwendo mu bala

10. Squat yokhala ndi fitball

Zikomo chifukwa cha kanema wa youtube wa gifs Zovala zazifupi ndi Marsha.

Kodi fitball yochepetsera kunenepa?

Tazindikira kale kufunikira kwa fitball yochepetsa thupi komanso thanzi lathunthu. Kuphatikiza apo, masewera olimbitsa thupi amakuthandizani kuti muwonjezere masewera anu olimbitsa thupi komanso moyenera kuti mugwire ntchito yolimbitsa thupi. Koma m'njira zambiri kuchita bwino kwa maphunziro a fitball pochepetsa thupi kumadalira pulogalamu yake yolimbitsa thupi. Kutalika kwamitima ya mtima kumakwera nthawi yophunzitsira, ndipamene mudzawotche mafuta ambiri. Ngati cholinga chanu ndikumveka kwa minofu, ndiye kuti sankhani zolimbitsa thupi ndi ma dumbbells kapena kulemera kwa thupi lake.

Kumbukirani kuti kuchepa thupi makamaka ndi zakudya zopatsa thanzi komanso kuphunzitsidwa kokha. Koma kudya popanda kuchita masewera olimbitsa thupi sikungakupatseni thupi losinthasintha komanso minofu yolimba. Chifukwa chake kuti muchepetse kunenepa yesetsani kuphatikiza maphunziro ndi fitball komanso zakudya zoyenera.

Kodi mungasankhe bwanji fitball pogula?

Ngati mukukayika kugula kwa masewera olimbitsa thupi chifukwa chazikhala ndi malo ambiri mnyumbamo, ndiye kuti tikufulumizirani. Maseŵera olimbitsa thupi amakhuta mosavuta m'kabokosi kakang'ono ndipo amakhala ndi pampu kwa mphindi 5-10. Osadandaula kuti chitetezo cha mpira sichidzaphulika ndipo sichidzaphulika mukawonongeka, koma chimatha pang'onopang'ono. Mipira yambiri yamakono yochitira masewera olimbitsa thupi imakhala ndi "anti-kuphulika". Izi zikusonyeza kuti mpirawo ndiwotetezeka kuphulika kwadzidzidzi.

Mukamagula mpira wochita masewera olimbitsa thupi, samalani kupezeka kwa pampu mu zida. Ngati muli ndi pampu (zoyenera, kuphatikiza Kuyenda njinga), ndiye izi sizingadandaule. Ndipo ngati sichoncho, ndiye kuti ndibwino kusankha mpira wokhala ndi mpope. Musanagwiritse ntchito mpira wolimbitsa thupi, makamaka kamodzi kuti ukole (pafupifupi 70-80% ya voliyumu yayikulu), gwirani kwa maola ochepa, kutsitsa kwathunthu ndikubwezeretsanso pamlingo wake.

Chonde dziwani, mukamakulitsa buluni komanso kuchepa kwake, zimakulimbikitsani kuchita zolimbitsa thupi komanso kulimbitsa thupi kwambiri. Choyamba, pomwe mumangokhala ndi chipolopolo chatsopano, mutha kumpopa kwathunthu.

Kodi mungasankhe bwanji kukula koyenera mpira?

Maseŵera olimbitsa thupi amabwera m'mitundu yosiyanasiyana kuyambira pa 45 mpaka 95, onani makulidwe otchuka kwambiri ndi 65 ndi 75 onani Anthu ambiri omwe akula msinkhu amasankha zolinga izi.

Pofuna kudziwa kukula kwanu kwa fitball, tikulimbikitsidwa kuti muchite izi. Khalani pa mpirawo ndikuyang'ana mbali yomwe idapangidwa pakati pa Shin ndi ntchafu. Ngati chipolopolocho chikukugwirani, mbaliyo iyenera kukhala 90-100 °. Phazi liyenera kukhala pansi kwathunthu. Ngati ngodya pakati pa Shin ndi ntchafu yovuta - fitball iweyo yaying'ono.

Ngati mulibe mwayi woyesera mpira wochita masewera olimbitsa thupi, yesetsani kuyang'ana kukula kwake ndi kukula kwa mpirawo:

  • 150-160 cm - m'mimba mwake 55 cm
  • 160-170 cm - m'mimba mwake 65 cm
  • Masentimita 170-180 masentimita 75 cm
  • 180-190 cm - m'mimba mwake 85 cm

Mipira 10 yotsika mtengo yochitira masewera olimbitsa thupi pa Aliexpress

Kusankha kwakukulu kwa mipira yolimbitsa thupi m'mitundu yosiyanasiyana ndi mitundu yogulitsa m'sitolo yapa Aliexpress yokhala ndi kutumiza kwaulere. Kuti muwone malonda dinani maulalo. Nthawi zambiri katunduyo amapatsidwa kuchotsera, chifukwa chake mitengo imakhala yotsika mtengo poyerekeza ndi ndemanga. Musanagule tikukulimbikitsani kuti muwerenge ndemanga za makasitomala.

1. Fitball 55 masentimita

  • Awiriwo 55 cm odana ndi kuphulika 7-utoto
  • Mtengo: ma ruble 1220
  • Pump ikuphatikizidwa

2. Fitball 65 masentimita

  • Awiri 65 cm, anti-burst, mitundu 6
  • Mtengo: ma ruble 1260
  • Pump ikuphatikizidwa

3. Fitball 65 masentimita

  • Awiri 65 cm, anti-burst, mitundu 5
  • Mtengo: ma ruble 1290
  • Pump ikuphatikizidwa

4. Fitball 75 masentimita

  • Awiri 75 cm, anti-burst, mitundu 7,
  • Mtengo: ma ruble 1490
  • Pump ikuphatikizidwa

5. Masewera olimbitsa thupi 85 cm

  • Awiri 85 cm, anti-burst, mitundu 7,
  • Mtengo: ma ruble 1750
  • Pump ikuphatikizidwa

6. Chitani mipira 55-85 cm

  • Awiriwo ndi 55 cm, 65 cm, 75 cm ndi 85 cm anti-burst mitundu 4
  • Mtengo: ma ruble 800-1880, kutengera kukula kwake
  • Pali zosankha ndi pampu, popanda pampu

7. Masentimita 45-75 olimbitsa thupi

  • Awiriwo ndi 45 cm, 55 cm, 65 cm ndi 75 cm, anti-burst, mitundu 6
  • Mtengo: ma ruble 920-1620, kutengera kukula kwake
  • Pump sichiphatikizidwa

8. Chitani mipira 45 cm ndi 65 cm

  • Awiriwo ndi 45 cm ndi 65 cm, anti-burst, mitundu 6
  • Mtengo: ma ruble 1000-1550, kutengera kukula kwake
  • Pump sichiphatikizidwa


9. Chitani mipira 65 cm ndi 75 cm

  • Awiriwo ndi 65 cm ndi 75 cm, anti-burst, mitundu 2
  • Mtengo: ma ruble 700-750, kutengera kukula kwake
  • Pump ikuphatikizidwa


10. Chitani mipira 65 cm ndi 75 cm

  • Awiriwo ndi 65 cm ndi 75 cm, anti-burst, mitundu 2
  • Mtengo: ma ruble 770-870, kutengera kukula kwake
  • Pump ikuphatikizidwa

Kuwonda kwa Fitball: Makanema 5 mchilankhulo cha Chirasha

Posachedwapa tapanga kanema wapamwamba kwambiri wa 13 wokhala ndi fitball yocheperako pa youtube yomwe imapezeka momasuka komanso mfulu kwathunthu. Mapulogalamu amatenga mphindi 20 mpaka 50, pali zosankha zoyambira kumene komanso zopita patsogolo. Tikukulimbikitsani kuti muyese zonse ndikusankhirani pulogalamu yosangalatsa kwambiri.

Apa tikukupatsani tikupatsirani kanema wosakanikirana ndi fitball mu Russian:

1.Fetball: kulimbitsa thupi lathunthu (mphindi 20)

Masewera a Fitball. Zochita zolimbitsa thupi.

2. Maphunziro ndi fitball kuchokera ku Tatiana Spear (Mphindi 60)

3. Zochita zolimbitsa thupi kumbuyo ndi mpira wa yoga (Mphindi 25)

4. Mimba yolimba ndi mpira wa yoga kuchokera kwa Alena's Mondovino (mphindi 45)

5. Miyendo yopyapyala yokhala ndi fitball kuchokera kwa Alena's Mondovino (mphindi 50)

Kodi muli ndi fitball kunyumba? Gawani ndemanga yanu pamaphunziro awa: kodi fitball yolemetsa m'malingaliro anu? Ndi mapulogalamu ati omwe ali ndi mpira wolimba womwe mumakonda kwambiri?

Onaninso:

Siyani Mumakonda