Kuphi ukuthenga ibhola yokuzimelela kwabasetyhini abakhulelweyo?
Ukuthenga le bhola kuyimfuneko ukuyithatha yonke imbopheleleko, emva kokuba ufumene into engeyiyo yonke into, kukho umngcipheko wokuba awuyi kukwazi ukumelana nomthwalo, ngolunye usuku luya kuphazamiseka phantsi kwakho, kwaye oku kunokukhokelela ekudakaleni kwe-tailbone, okanye ngokubhekiselele kwisongelo sokupheliswa kokukhulelwa.
I-fitballs engabizi kwiimarike, ngaphandle kuphela efana nomgangatho, kodwa zenziwa ngokwe-teknoloji evamile kwaye ingaqhutyelwa ngenye ixesha. I-fitball echanekileyo inokumelana nomthwalo we-kilogram engama-300 kilogram kwaye, xa iwonakele, ichithwe kunokuba ibhujiswe njengowomnye waseTshayina. Ngenxa yokuthenga, uye kwivenkile yezemidlalo, apho iimpahla ziqinisekisiwe kwaye zinesiqinisekiso.
Ungakhetha njani ibhola yebhola yebhola abafazi abakhulelweyo?
Ukuba ukuphakama kwakho akudluli kwi-152 cm, ngoko ububanzi bebhola akufanele kube ngaphezu kwe-45 cm. Ngokukhula ukuya kwi-175 cm, ubukhulu obuyidingayo buyi-65 cm.Kodwa kumama omude, ibhola ingaba ngu-75 cm.
Ngombala, kunjalo, ngamnye umfazi ukhetha uhlobo aluthandayo - imibala ekhanyayo yenza ukuba usebenze kwaye uthuthukise indlela yakho. Ukuba ulahlekile, buza umcebisi ukuba ungakhetha njani ibhola ye-bhola ekhulelwe ngabafazi abakhulelweyo. Unokucetyiswa ngeebhola kunye nomhlaba onzima, ukwenzela ukukhusela ukutshatyalaliswa, okanye unokuhlulwa kwi-half-half-smooth, enye inzima. Kodwa ngokuyisiseko, ziqhelekileyo kunye nombhobho werabha.
Ukukhulelwa kweFitbole Training
Ungasebenzisa ibhola yokuzivocavoca ngeendlela ezahlukeneyo - nje uhlale kuyo, usebenzisa esikhundleni se-armchair okanye isihlalo sekhompyutheni, ukhulula uxinzelelo lwe-muscle, ngokuziphumla nokuphumla, okanye ukwenza ukufaneleka kwimidlalo ye-fitball yabasetyhini abakhulelweyo. Kwanele ukuqonda imizimba embalwa yokulula ukugcina umzimba wakho unqabile ngexesha lokukhulelwa.
Iiklasi zingaqala ukusuka kwi- trimester yesibini , xa usongelo lokuphuphuma kwesisu lugqityiweyo, kwaye ukuba akukho zichaso. Ukongeza kwindlela yokwenza i-gymnastics , ngoku unokuqalisa ukuqeqesha ukuhamba okuya kuba luncedo ngexesha lokubeleka. Emva koko, isibhedlele ngasinye sokubeletha ngoku sisebenzisa ukusetyenziswa kwabafazi be-fitball, abaninzi babo baphendule ngokukhawuleza ngayo.
Inkqubo elula yokuzivocavoca kwi-fitbole yabasetyhini abakhulelweyo.
- Ukuhlala kwibhola eneemilenze ezahlukileyo kakhulu ukuguquka ukusuka kwicala ukuya kwelinye icala okanye ngasemva nangaphandle-ukunyuka okunjalo kunciphisa umthwalo ukusuka okhalweni, kukhulula intlungu emva. Kukhona ukuqiniswa kwemisipha ye-pelvic, kwaye ukuba ungeze ii-Kegel zokuzivocavoca, uza kufumana umphumo obalaseleyo.
- Emva kokuba ufunde indlela yokugcina ibhalanise kakuhle, unokongeza imisebenzi yokulula - uhleli kwibhola ukuhudula ukuya ngasekunene kweenyawo. Unokwenza ukujika kwe trunk, ukubeka izandla zakho kwibhande lakho okanye intloko yakho.
Yima kuzo zonke ezine uze ulale kwibhola ngesifuba sakho, ummbambe ngezandla zakho. Iinqonqa zimele zikhululeke kangangoko kunokwenzeka, ziyakunciphisa intlungu. - Ukuhlala phantsi, faka ibhola ye-fitball phakathi kwemilenze namadolo, yifake nzima kunokwenzeka, ulungiselele imizuzwana emihlanu. Lo ngumsebenzi omhle kakhulu kwiimisipha ze-perineum kunye necala langaphakathi lethanga.
Xa usebenza kwi-fitball yabasetyhini abakhulelweyo, musa ukulibala malunga neendlela zokuphepha. Yehla ngokuthe ngcembe kunye nemilenze edibeneyo, uphakamise isandla sokuyeka. Xa ufunda nje ibhola, cela ukuba udibanise abathandekayo bakho okanye ubambelele emva kwesihlalo.