Masewera olimbitsa thupi a 50 apamwamba okhala ndi fitball yochepetsera kunenepa ndi kamvekedwe ka minofu

Fitball ndi mpira wa mphira wowongoka wokhala ndi mainchesi 45-95 cm, womwe umagwiritsidwa ntchito pochita masewera olimbitsa thupi kuti ugwire ntchito yolimbitsa thupi.

Tikukupatsirani gulu lapadera la masewera olimbitsa thupi 50 okhala ndi fitball pamagawo onse ovuta okhala ndi zithunzi! Chifukwa cha zomwe akufuna kuchita, mukhoza kulimbikitsa minofu ya mikono, mimba, ntchafu ndi matako, kusintha mawonekedwe, kuchotsa sagging ndi cellulite.

Malangizo ophunzitsira ndi fitball

Tisanapite ku mndandanda wa masewera olimbitsa thupi ndi fitball, tiyeni tikumbukire momwe tingachitire ndi mpira wa rabara kuti tizichita bwino komanso mogwira mtima. Tikukupatsirani malangizo 10 othandiza pakulimbitsa thupi ndi fitball kunyumba kapena masewera olimbitsa thupi.

Zochita zolimbitsa thupi ndi fitball:

1. Pa kuphedwa kwa masewera olimbitsa thupi ndi fitball muyenera kuganizira minofu, kumva mavuto awo. Yesani kuphunzitsa liwiro ndi khalidwe.
2. Gwiritsani ntchito maphunziro anu osati masewera olimbitsa thupi okha pazovuta zanu, komanso masewera olimbitsa thupi thupi lonse. Kuti muwonde bwino muyenera kugwira ntchito pamagulu onse a minofu, osati m'mimba kapena basi, mwachitsanzo, pamwamba pa chiuno.
3. Kumbukirani zimenezo mpirawo ukachulukirachulukira, kumakhala kovuta kuchita masewera olimbitsa thupi. Ngati mumangophunzira masewera olimbitsa thupi ndi mpira, musauwonjezere nthawi yoyamba musanayambe kudzaza kusungunuka.
4. Ngati simukudziwa kupanga masewera olimbitsa thupi, gwiritsani ntchito mfundo ya chitumbuwa. Sankhani masewera olimbitsa thupi 5-6 ndikuzungulira pakati pawo mozungulira pang'ono. Mu gawo lachiwiri la nkhaniyi limapereka pulogalamu yeniyeni yolimbitsa thupi yomwe mungagwiritse ntchito ngati cholembera.
5. Zochita zonse 50 zokhala ndi fitball zomwe timapereka zimagawidwa m'magulu anayi: thupi lakumtunda (mapewa, mikono, chifuwa), kukuwa (kumbuyo, mimba), thupi lotsika (ntchafu ndi matako), thupi lonse (gwiritsani ntchito magulu onse akuluakulu a minofu).
6. Zochita zolimbitsa thupi makamaka ndi fitball kuti zigwiritse ntchito minofu ya corset, kotero ngakhale mpira wa ntchafu ndi matako kumalimbitsa minofu ya m'mimba ndi kumbuyo, kuphatikizapo.
7. Pazolimbitsa thupi zambiri simufuna zida zina kupatula mpira wolimbitsa thupi.
8. Ngati zimakuvutani kubwereza zolimbitsa thupi ndi fitball (mwachitsanzo, kusakwanira bwino), kenako musinthe m'njira yosavuta, kapena chitani izi.
9. Zochita zolimbitsa thupi ndi fitball ndi njira yabwino yopewera ululu wammbuyo ndi ululu wammbuyo.
10. Werengani zambiri za ubwino wa fitball, ndi momwe mungasankhire, onani nkhaniyo: mpira wolimbitsa thupi kuti muchepetse thupi: mphamvu, mawonekedwe, momwe mungasankhire.

Kuyambanso kukumbukira, phindu lochita masewera olimbitsa thupi ndi mpira wa yoga ndi chiyani:

• kulimbitsa minofu ya m'mimba, mikono, miyendo ndi matako
• kuwotcha ma calories ndikufulumizitsa kuwotcha mafuta
• kulimbitsa minofu yakuya ya m'mimba ndi dongosolo la minofu
• kaimidwe bwino ndi kupewa kupweteka kwa msana
• katundu otsika kwambiri popanda kuwonongeka kwa mfundo
• Fitball ndi njira yosavuta komanso yopezeka kwa aliyense

Zochita 50 zabwino kwambiri zolimbitsa thupi ndi fitball

Zochita zonse zokhala ndi fitball zoperekedwa muzithunzi za GIF, kuti muwone momwe zikuyendera. Ma Gif nthawi zambiri amafulumizitsa ntchito yolimbitsa thupi, kotero musayese kuyang'ana pa liwiro, zomwe zikuwonetsedwa pazithunzi. Chitani pa liwiro lanu, mwachidwi komanso mokhazikika.

Zochita zolimbitsa thupi ndi fitball belly bark

1. Kupotoza pa fitball

2. Kukwera kwa mlandu pa fitball

3. Oblique amapindika

4. Kuwoloka miyendo

5. Sinthanitsani nyumbayo

6. Kukweza miyendo pa fitball

7. Hyperextension pa mpira wolimbitsa thupi

Kapena apa pali zosiyanazi:

8. thabwa lambali pa bondo

9. M'mbali bulaketi khoma: kwa patsogolo

10. Kupotoza ndi dumbbell

11. Kupindika kawiri

12. Kupatsirana mpira kuchokera mmanja kupita kumapazi

13. Njinga

14.Kukweza miyendo

15. Lumo

16. Amatembenuza mapazi

17. V-pindani ndi mwendo umodzi

18.V-pinda

19. Pereka mpira wochita masewera olimbitsa thupi pa mawondo ake

Zochita zolimbitsa thupi ndi fitball za ntchafu ndi matako

20. Kwezani matako

21. Nyamula matako ndi mwendo umodzi

22. Pukutani mpira wochita masewera olimbitsa thupi kumbuyo

23. Mbali mwendo umakweza bondo

24. Kukweza mwendo wam'mbali: mawonekedwe ovuta kwambiri

25. Kukankha cham’mbali

26. Kwezani miyendo kumbuyo

27. Squat

28. Sankhani squat

29. Gwirani pafupi ndi khoma

30. Gwirani mwendo umodzi

31. Bweretsani lunge

Zochita zolimbitsa thupi ndi fitball kumtunda kwa thupi

32. Makapu otengera jenda

33. Pushups zochokera fitball

34. Punga pa fitball

35. Kuswana dumbbells kwa minofu pachifuwa

36. Makina osindikizira aku France okhala ndi ma dumbbells

Kuchita masewera olimbitsa thupi ndi fitball kwa thupi lonse

37. Mawondo kumtunda

38. Kukwera matako m’chingwe

39. Kuzungulira kwa m'chiuno molunjika

40. Amatembenuza thupi mu chingwe

41. Miyendo imagwedezeka kumbali ya lamba

42. Kuzungulira kwa fitball mu chingwe

43. Kukwera

Mtundu wocheperako wa cliffhanger:

44. Gwirani mapazi mu lamba

45. Superman wokhala ndi fitball

46. ​​Kankhani-UPS ndi kukweza mwendo

47. Kukweza miyendo mu mlatho

48. Gwirani mapazi okwera pa fitball

49. Osewera

50. Magulu olumpha

Zikomo chifukwa cha njira za gifs za youtube: zazifupi ndi Marsha, The Live Fit Girl, bekafit, FitnessType.

Gulu lolimbitsa thupi lolimba: zida zothandiza kwambiri

Zitsanzo zamapulogalamu omaliza ophunzitsidwa ndi fitball

Ngati mukufuna kuchita ndi mpira, koma osadziwa koyambira, tikukupatsani dongosolo la masewera olimbitsa thupi okhala ndi fitball kwa oyamba kumene, apakatikati komanso apamwamba. Mutha kugwiritsa ntchito chiwembu chomwe mukufuna pang'onopang'ono ndikuwonjezera kapena kusintha masewera olimbitsa thupi mwakufuna kwake.

Onaninso:

• Gulu lolimbitsa thupi (mini-band): zolimbitsa thupi + 40 ndi chiyani
• Sitepe yolondolera: chifukwa chiyani kufunika kochita masewera olimbitsa thupi + 20

Konzani 1: masewera olimbitsa thupi okhala ndi fitball kwa oyamba kumene

Kuphunzitsa ndi mpira wolimbitsa thupi kwa oyamba kumene kudzakhala ndi mizere iwiri yolimbitsa thupi 5 kuzungulira kulikonse. Zochita zilizonse zimachitidwa 10-15 kubwerezabwereza wina ndi mzake. Pambuyo pozungulira, bwerezani maulendo 2-3. Kenako pitilizani kuzungulira kachiwiri. Kupuma kumachitika pakufunika, koma osapitirira mphindi imodzi.

Raundi yoyamba:

• sumo squat
• Superman wokhala ndi fitball
• Kwezani matako
• Kupotoza
• Mbali mwendo umakweza bondo

Kuzungulira kwachiwiri:

• Squat pafupi ndi khoma
• Pereka mpira wochita masewera olimbitsa thupi pa mawondo ake
• Gwirani mapazi mu lamba
• thabwa la mbali pa bondo
• Bwererani kumbuyo

Kutsatira: kubwereza 10-15 pakuchita masewera olimbitsa thupi aliwonse ndi mpira wa yoga, kuzungulira kumabwerezedwa 2-3 maulendo, kenako kupita ku kuzungulira kotsatira.

Konzani 2: masewera olimbitsa thupi okhala ndi fitball pamlingo wapakatikati

Kuphunzitsa ndi mpira wochita masewera olimbitsa thupi, mulingo wapakatikati udzakhala ndi zozungulira zitatu, zolimbitsa thupi 6 kuzungulira kulikonse. Aliyense ntchito ikuchitika 15-20 kubwerezabwereza wina ndi mzake. Pambuyo pozungulira, bwerezani mozungulira 2-4. Kenako pitilizani kuzungulira kotsatira. Kupuma kumachitika pakufunika, koma osapitirira mphindi imodzi.

Raundi yoyamba:

• Kwezani mwendo kupita pamlatho
• Sinthani nyumba
• Maondo mmwamba mu bar
• Hyperextension pa mpira wolimbitsa thupi
• lumo
• Bwererani kumbuyo

Kuzungulira kwachiwiri:

• Pereka mpira wolimbitsa thupi kumbuyo
• Malamulo amanyamula
• Pushups yotengera jenda
• Kwezani miyendo kumbuyo
• Skater
• Kukwera kwa mlandu

Kuzungulira kwachitatu:

• Kuzungulira kwa m'chiuno molunjika
• Kukhudza mapazi pa fitball
• Squat pafupi ndi khoma
• V-pindani ndi mwendo umodzi
• Kukankha kumbali
• Amatembenuza mapazi

Kutsatira: 15-20 kubwereza masewera olimbitsa thupi aliwonse ndi mpira wa yoga, kuzungulira kumabwerezedwa mumtundu wa 2-4, kenako kupita kuzungulira kotsatira.

Konzani 3: masewera olimbitsa thupi okhala ndi fitball pamlingo wapamwamba

Kuphunzitsa ndi fitball patsogolo pamlingo wotsogola kudzakhala ndi zozungulira zinayi zolimbitsa thupi 6 kuzungulira kulikonse. Zochita zonse zimachitidwa 20-25 reps kwa wina ndi mzake. Pambuyo pozungulira, bwerezani mozungulira 3-4. Kenako pitilizani kuzungulira kotsatira. Kupuma kumachitika pakufunika, koma osapitirira mphindi imodzi.

Raundi yoyamba:

• Sankhani Crunch (Kukweza matako mu chingwe)
• Flutter Kicks (kuwoloka miyendo)
• Kukwatumula kwa mwendo umodzi (Squat pa mwendo umodzi)
• Lower Back Extension (hyperextension pa mpira wolimbitsa thupi)
• Plank Rollouts (kuzungulira kwa fitball mu chingwe)
• Kukweza mwendo (kukweza mwendo)

Kuzungulira kwachiwiri:

• Pushups zochokera fitball
• Plank Sidekicks (kukankha pambali pa zingwe)
• Njinga (njinga)
• Jack Squat (Squat ndi kudumpha)
• One Leg Hip Raise (Kwezani matako ndi mwendo umodzi)
• Lateral Leg Lifts (Side leg lifts)

Kuzungulira kwachitatu:

• Punga lakumbali (Thanga lakumbali pakhoma)
• Kwezani mwendo wa Bridge Leg (Kwezani mwendo mumlatho)
• Plank Kick (Kukhudza zigongono mu thabwa)
• Mpira Paskha (Choka Fitball)
• Push-ups Leg Lift (Kankhani-UPS yokhala ndi zokweza miyendo)
• Sidekick (phazi pambali)

Raundi yachinayi:

• Phala (Plank)
• V-Sits (V-fold)
• Kukwera Mapiri Mwachangu (Kuthamanga Mopingasa)
• Kukweza miyendo pa Mpira (kukweza mwendo pa fitball)
• Sumo Squat (Sumo squats)
• Knee Touch Crunch (Double twist)

Kuchita kubwereza 20 mpaka 25 pamasewera aliwonse ndi mpira wa yoga, kuzungulira kumabwerezedwa 3-4 kuzungulira kenako kupita ku kuzungulira kotsatira.

Ndikofunika kukumbukira kuti kuwonda ndiko sikokwanira kuchita masewera olimbitsa thupi nthawi zonse. Popanda zakudya zopatsa thanzi ngakhale zolimbitsa thupi zogwira mtima kwambiri ndi fitball sizingathandize kuchotsa kunenepa kwambiri. Kulimbitsa thupi ndi udindo minofu kamvekedwe ndi khalidwe la thupi, pamene m`kati kuonda m`pofunika kusintha zakudya.

Kudya koyenera: momwe mungayambire sitepe ndi sitepe