Exercise uremu dumbu pamusoro bhora. Sei kusarudza fitball?

Kubatsirwa chiitwa rakanga kufadza, zvakakodzera kudzokorora uye kuvandudza zvaunodya uye akacheka macalorie. Kana basketball, kuchovha, swimming kana musango iri yokurovedza muviri vamwe chikonzero zvisingagamuchiriki, unogona kuedza ichi mhando vanokodzera here sezvo jimunasitikisi pamusoro fitball. Kugara chaiko basa + yakaderera-mafuta Kudya haangavi kubatsira chete uremu, asiwo yekuzvidzivirira chisingaperi zvirwere zvakadai mwoyo chirwere uye chirwere cheshuga. Exercise uremu dumbu riri bhora kunobatsira kusimbisa tsandanyama ose okumusoro wokudhinda. Nokuti makirasi vanoda bhora, uye sandara penyika rabha bonde.

Chii fitball?

Balls chiitwa vane mazita akawanda, kusanganisira jooga bhora, bhora kutsiga, bhora Swiss uye fitball (75, 65, 55 - mureza kukura). It raive nebutiro mhepo yakazara bhora kubva kwakavharwa nenyama uye vafuke latex. midziyo iyi akakwana upi musha Workout, uyewo vari yokurovedza muviri.

kusarudza feetball

Sei kusarudza fitball? Zvakanakisa, mabvi ako anofanira hwakakungwa panguva necheparutivi rworwendo 90 uye pazvidya inofanira kufanana pasi paunogara pasi bhora. Zviri chinodiwa kuti kukwanisa kuchinja elasticity kuti kuvandudza BALANCInG, uye sezvo zvakaguma rikurumidze Workout. Fitball bhora anofanira kuenzaniswa kukura. Nokuti beginners, vakwegura uye nevaya akatungamirira ndakagara mararamiro kwemakore akawanda, zvingava nani kuti kutarisa guru nyoro fitball. Kutenga bhora kunogona dzine zvinhu muzvitoro, uyewo Implementation yavo mubasa zhinji Internet kupfuma. Kana iwe vatenge zvakakosha nechokwadi chokuti fitball wakagadzirwa yepamusoro latex, muchiitiko ichi, kuponjesa bhora kuchaita deflate zvishoma nezvishoma, izvo zvinokosha mushandisi vakachengeteka. Kana usingazive sei kusarudza fitball, unogona kubvunza chitoro mushandi achapinda hunonyatsodonongodza zvose zvakanakira nekuipira chimwe chigadzirwa.

Exercises vane fitball

Achibatsirwa zvakanaka akaongorora feetball anogona obliques uye kudzikisa shure netsandanyama. It rinogona kushandiswa panguva simba kana mafuta wokupisira cardio. Kurovedza muviri kunobatsira kuti zvinoshingaira kupisa macalorie uye simbisa kumwoyo.

Safety uye Maintenance

MAKOMO uye yakavimbika bhora fitball achashumira nokutendeka kwemakore akawanda, kana iwe tora zvakanaka nezvake. Kana iwe sarudza vanofanira kufunga kukwirira yenyu uye uremu. Asati kushandiswa, nyatsoverenga mirayiridzo kutevera kunenge. Bhora inofanira kushandiswa chete pakati sandara pechiso. Kana makirasi dzinoitwa panze pasi, iwe unofanira kudzivisa nzvimbo pane matombo, zvimiti kana zvimwe zvinhu unopinza kuti angaita kusakara kana kukuvara kuti bhora. Wash nesipo nemvura kunogona kuva. Nokuti Kugadzikana kana ruoko kana gumbo zviitwa zvinofanira kuva papfudzi-upamhi kunze.

Zvakanakira kushandisa fitball

Exercise uremu dumbu pamusoro bhora kunobatsira chaizvo, sezvo vaifanira kuramba kuenzanisa inosvitsa activation zvikuru abdominal tsandanyama. Panguva kudzidzisa pamwe fitball pave imwe kusagadzikana, izvo chinoita mudumbu tsandanyama kuti kubata zvakasimba. Chimwe chakanakira inokosha ndiko pakawanda. Exercises vane fitball nyore kufanira chero muviri, izvo zvakakwana pamwe cardio (kusvetuka tambo, vachimhanya munzvimbo, vaikwira nezvikwiriso, uye zvichingodaro). Kubatana uku kuchabatsira kuti nokukurumidza kubvisa pazvirugu zvisingadiwi nechemuchiuno.

pasi rose midziyo

Usakanganwa nezvokukosha anodziya pamberi muviri kwemaminitsi 3-5 pakutanga uye ndichisveerera pakupera yacho Workout. An mukana unokosha yakaderera cost, mamwe kubatanidzwa tsandanyama, zvakawanda inofamba. Just agere bhora, zvinokwanisika kudzikamisa tsandanyama, kubvisa shure marwadzo uye kuvandudza mamiriro. Panguva dzakawanda yechiitwa, kusanganisira dumbbells, fitball kunogona kuva chakanakisisa pane nechigaro uye gymnastic pabhenji. Makirasi ari bhora zvingasanganisira guru yakawanda muviri.

Exercise uremu dumbu pamusoro bhora

1. Kutanga nzvimbo: avete pasi nawo, maoko mumaoko, bhora kusvinwa pakati pemhuru nezvidya, mabvi zvishoma musana. Nyore Ipfungwa kunosanganisira nokumutsa pazvidya kusvikira chinhambwe 10-15 masendimita kubva paguva uye vakabata makumbo panzvimbo iyi 1 wechipiri. Zvadaro repasi, ita 15-20 repetitions. Kuti omesa chiitwa zvakafanira kuchengeta mutsipa wako maererano musana wako, zvishoma nokusimudza musoro uye pamapfudzi kure pasi apo nokusimudza hudyu. Bata nokuti 1-2 masekonzi, ipapo kudzika zvose okumusoro muviri.
2. Kutanga nzvimbo: kupfugama pasi, tsoka pamusoro pamafudzi upamhi, kuisa bhora pamberi penyu uye kuzorora naro nezvibhakera ake. Kuvimba mberi, zvishoma nezvishoma bati kubva emichindwe, honokono, kuswatura pamabvi uye ndichisveerera nenzira yakarurama mutsetse, yakaitirwa chinzvimbo ichi kuti 1 wechipiri wobva rollback wakatsetseka. A nyore kuita kuti hudyu flexion duku lunge mberi. In kupfuura kunzwisisa musimboti, apo vakadengezera waivako anogona ngazviwedzerwe masekondi 30.
3. Kutanga nzvimbo: agere bhora, makumbo hwakakungwa pamabvi, maoko ake kuyambukira shure musoro. Mutumbi tilted mberi, mabvi ake pamusoro mazamu, yozononokera vanosendamira shure, kudzvanya kwako rezasi kudzokera bhora. Ita 15-20 repetitions. Kuti chiitwa nyore, unofanira kuisa tsoka kupfuura kuita-upamhi oga, nokuti mukuru pakusimba, uye mheto ake mhiri pachipfuva chake. Exercise uremu dumbu riri bhora zvinogona kuoma kubudikidza rave nokusimudza makumbo.
4. Kutanga nzvimbo: akamira ose mana, bhora pasi nedumbu. Kufambira mberi mumaoko kunoperekedzwa nokukanda pamusoro bhora pasi muhudyu uye nemakumbo, wokudhinda nerongo, uye muviri wakavhomorwa mutsetse kubva kumusoro kusvika kutsoka. Hands panguva ino pasi nemakumbo ako pamusoro bhora. Zvadaro wakarerekera mabvi ako uye ndibate kukwira bhora rave kurudyi uye rworuboshwe. Bata chinzvimbo 1 wechipiri, ipapo ratokunguruswa, vachidzokorora rumwe norumwe 10-15 nguva.
5. Kutanga nzvimbo: amire namakumbo mana ose, makumbo pamwe chete, bhora pasi hudyu dzenyu. Kuwiriranisa pamaoko ake, kudhonza muviri mumutsara kubva kumusoro kusvika kutsoka. In ezvinhu umo bhora riri pachiyero mudumbu, rave Simudza muhudyu kusvikira pasirin'i. Bata nokuti 1 wechipiri, ipapo yakaderera. Zvichava zvinokwana 15-20 reps imwe neimwe gumbo.

Nutrition Plan nekuti sandara padumbu

With imwe chete feetball kuzadzisa wakagwinya zvikasashanda, zvose kunyama kuedza inofanira pamwe kudya zvinovaka muviri. Inotorwa kudya toronga zuva:

• Breakfast. Unsweetened zviyo flakes kana kuzvitutumadza mupunga, girazi skim mukaka, yakagochwa kana mbishi unsalted sunflower mbeu, zvomumagaba chihenge yazvo muto kana 2 tbsp. l. akaomeswa, anobvisa kana 2.
• Undershot. Green apple kana bhuratifuru.
• Lunch. Tuna, steamed pamwe chizi, madomasi uye steamed makerotsi.
• Undershot. Smoothies kubva skim mukaka uye muchando blueberries nyama (Strawberry kana Peach), vakadzvinyirirwa imwe blender. Unogona kuwedzera mafuta shoma linseed.
• Chisvusvuro. Chicken kana Turkey, grilled pamwe zvidimbu Red matapiri drizzled pamwe 1 ch. L. namafuta omuorivhi, kana pamwe mashava mupunga uye steamed miriwo.

Cherechedza: vane zvokudya zvinokosha nechokwadi kuti uremu zvokudya panguva imwe nguva asingadi 200 magiramu.