Zamkatimu
Fitball - masewera olimbitsa thupi ndi mpira wolimba. Kanema
Mpira wolimbitsa thupi, kapena fitball, ndi makina ochita masewera olimbitsa thupi osiyanasiyana. Kuphunzitsa pa izo kumapangitsa kuti magulu onse a minofu azigwira ntchito, chifukwa chake, kusinthasintha kwa thupi ndi kugwirizana kwa kayendetsedwe ka kayendetsedwe kabwino kabwino.
Fitball: Zochita Zolimbitsa Thupi
Zochita zolimbitsa thupi zolimbitsa thupi zimakhala ndi zotsatira zabwino:
- kulimbikitsa kutaya thupi
- limbitsa thupi
- kukhala kusinthasintha ndi kugwirizana
- kulimbikitsa kaimidwe kabwino
- kupanga minofu ya m'mimba kukhala yotchuka kwambiri
Posankha fitball maphunziro, muyenera kulabadira pamaso pa chidule ABS. Kutanthauziridwa kuchokera ku Chingerezi, izi zikutanthauza "anti-explosion system". Ngati mpirawo ukhomeredwa mwangozi, sudzaphulika, koma udzatsika pang'onopang'ono. Izi zidzateteza kuvulala kuti zisagwe. Mipira yotsika mtengo imapangidwa kuchokera kuzinthu zotsika mtengo ndipo alibe katunduyu.
Fitball yokhala ndi mainchesi 75 imatengedwa kuti ndi yabwino; masewera aliwonse akhoza kuchitidwa pa mpira wotero, mosasamala kanthu za kutalika kwa munthu
Mipira yolimbitsa thupi imabwera mosiyanasiyana. Posankha fitball, muyenera kuchotsa nambala 100 kuchokera kutalika kwanu, nambala yomwe ikubwera idzasonyeza kukula kwake komwe kumakuyenererani.
Zochita 5 zogwira mtima za mpira
Zochita za mpira zimatha kuchitikira kunyumba. Musanayambe masewera olimbitsa thupi pa fitball, muyenera kutentha. Mutha kuchita zozungulira pang'ono ndi manja ndi miyendo yanu, kapena kulumpha chingwe. Zochita zazikulu zolimbitsa thupi zimachitidwa motsatizana, ndiye kuti, mu "circuit training". Pambuyo mkombero umodzi, muyenera kupuma kwa mphindi 3-4, kenako kupanga bwalo latsopano.
Yesani kupuma pang'ono momwe mungathere pakati pa masewera olimbitsa thupi.
Ntchito nambala 1. Gona kumbuyo kwanu kutsogolo kwa mpira, ponya miyendo yanu pamwamba pake. Mapazi sayenera kukhudza fitball. Kwezani chiuno chanu m'mwamba ndikukunkhunizirani mpirawo ndi mapazi anu. Gwirani pamwamba pa masekondi awiri ndikubwerera kumalo oyambira.
Ngati n'zovuta kusunga bwino, khalani manja anu pansi.
Chitani kubwereza 10. Zochita izi zimagwira ntchito minofu ya abs, glutes, m'munsi kumbuyo, ndi miyendo.
Ntchito nambala 2. Gona kumbuyo, ikani fitball pakati pa miyendo yanu. Kwezani miyendo yanu ndi mpira, kupumitsa manja anu pansi. Pindani miyendo yanu kumanzere ndipo, osakweza mapewa anu pansi, yesani kupendekera kumanja. Kenako bwererani kumalo oyambira. Chitani 12 mwa ma reps awa.
Gwiritsani ntchito nambala 3. Kugona kumbuyo kwanu, gwirani fitball pakati pa miyendo yanu, manja ayenera kukhala kumbuyo kwa mutu wanu. Chitani crunches: kwezani miyendo yanu ndi pelvis mmwamba, kwinaku mukukokera mkati ndikulimbitsa m'mimba mwanu. Chitani 12 reps. Zochita izi ndizothandiza kwambiri kwa abs.
Gwiritsani ntchito nambala 4. Ikani manja anu pa mpira, koma osati pamphepete, kuti musatengeke. Chitani 12-push-ups pang'onopang'ono. Zochita izi zimagwira ntchito bwino pa triceps.
Ntchito nambala 5. Tengani kutsindika kunama, mapazi ayenera kukhala pa mpira. Chitani ma push-ups 10 pang'onopang'ono. Kuchita masewera olimbitsa thupi kudzakuthandizani kuchepetsa thupi. Zitha kukhala zovuta kwambiri poyika mapazi anu kutali ndi pakati pa mpirawo.
Komanso chidwi kuwerenga: msana matenda.