Poyamba, mpirawo umagwiritsidwa ntchito kukonzanso odwala omwe ali ndi vuto lakumbuyo, ndipo potsiriza anayamba kugwiritsa ntchito fitball kwazinthu zina, kuphatikizapo kuchepa. Lero pafupifupi malo onse olimbitsa thupi ali ndi makala omwe amagwiritsa ntchito mpirawu.
Maphunziro ali ndi fitball kuti awonongeke amathandiza:
- Kupanga malo okongola ndi olondola. Pakati pa zochitikazo, minofu ya kumbuyo imagwira ntchito mpirawo, womwe umakhala ndi corset yamphamvu.
- Pangani mpumulo wabwino wa makina. Kuti mukhale olimba muzochitika zonse, muyenera nthawi zonse kusunga makina.
- Kuwonjezera kwambiri mphamvu ndi mphamvu. Pakati pa maseĊµera olimbitsa thupi, magulu onse a minofu amagwira ntchito, zomwe zimathandiza kuti thupi likhale lolimba.
- Chotsani ululu wammbuyo komanso matenda ena, komanso uwonjezere kusintha kwake .
- Kuonjezera kusintha kwa thupi lonse. Zochita pa fitbole zidzakuthandizani kutambasula bwino, komwe sikungapezeke ndi zochitika zina zilizonse.
- Chotsani mapaundi owonjezera. Phunziro pa mpira, kagayidwe kamene kamathamanga kwambiri, komwe kumathandiza kutentha mafuta mumthupi.
Kodi mungasankhe bwanji fitball kuti muwonongeke?
Mpira woterewu pochita masewera olimbitsa thupi ndi wotsika mtengo. Posankha fitball, nthawi zonse muyenera kumvetsera ubwino wa zinthu zomwe mpira wapanga. Zitsanzo zazing'ono zimakhala ndi fungo losasangalatsa la rabala, lomwe ngakhale nthawi silikutha. Samalani chizindikiro chomwe kukula kwake kwa mpira kukusonyezedwa, koma sikulimbikitsidwa kuti zigwiritse ntchito kwambiri, monga momwe chiopsezo chake chimakula. Kuti mupeze mlingo woyenera wa kukula kwanu, gwiritsani ntchito mfundo zomwe zili patebulo.
| Diameter ya mpira, masentimita | Kutalika, cm |
|---|---|
| 45 | |
| 55 | 152-164 |
| 65 | 164-180 |
| 75 | 180-200 |
| 85 | > 200 |
Njira ina yothandiza - kukhala pa mpira, mawondo ayenera kupeza pang'ono pamtunda.
Fitball yolemera kwambiri
Kuphunzitsa pa mpira kukuthandizani kuti mukhale ndi moyo wabwino, mmbuyo, mikono ndi miyendo.
- Chitani chiwerengero cha 1 - zokhalamo. Ntchito yotereyi imalimbikitsidwa kwa onse amene akumva ululu kumbuyo, kuphatikizapo pakati. Tengani mpira ndi kubwezeretsa khoma, ikani fitball pakati pa inu ndi khoma. Squat mpaka pali madigiri 90 pakati pa m'chiuno ndi phazi. Kwa mpira sungatuluke ndipo sungasokoneze, m'pofunika kuwumizira molimba pakhoma. Muzikhala 10 zokhazikika.
- Yesetsani nambala 2 - kulumpha. Kulimbitsa miyendo ndi matako ndikofunikira kuti tithe kudumphira pa fitball kuti tipewe kulemera. Ikani kuti miyendo isachoke pansi, koma matako kuchokera mpira. Pewani mpaka mutatopa mu miyendo yanu, pafupifupi 40 kudumpha.
- Kugwiritsa ntchito nambala 3 - kupotoza. Muyenera kukonzekera kuti cholinga chachikulu chikhale pa kanjedza, chomwe chiyenera kukhala pansi pa mapewa, ndipo mpira uli pamapazi. Thupi liyenera kukhala lofanana ndi pansi. Ntchito yanu ndi kugwadira mawondo anu pofuula, ndipo pobwezera adzabwerera ku malo awo oyambirira. Bweretsani nthawi 10-15.
- Kugwiritsa ntchito nambala 4 - dinani. Ikani pa mpira mwanjira yomwe ili pansi pa chiuno, ndipo simunayende. Kulimbikitsidwa kwa thupi kumakhala pa masokosi ndi mpira, ndipo ikani manja anu kumbuyo kwanu. Pumphuno, tukutsani thupi, mokwanira momwe lingathere, lichepetseni ndi inhalation. Kodi mumabwereza mobwerezabwereza.
- Yesetsani kuchita nambala 5 - kupukuta. Bwerani maondo anu ndi kuyika manja anu pa mpira. Ntchito yanu ndi kuyesa makina osindikizira , ndikutsamira patsogolo, pindani pamakutu anu. Khalani pamalo amenewa kwa masekondi pang'ono ndikubwerera ku malo oyamba. Bwerezaninso maulendo 15.
Zochita zosavuta zimenezi zidzakuthandizani kuchepa thupi ndi kusintha thupi lanu. Phunzitsani maulendo atatu pa sabata, ngati pali chikhumbo, ndiye zambiri.