Ukuze ulahlekelwe isisindo, kufuneka udibanise i-cardio kunye nemithwalo yamandla - siyazi loo nto. Ngoko, siya kuhamba ngomzuzu-20 kwaye emva koko sisebenze siqala ukwenza okusemgangathweni umzimba wokulahleka kwesisindo.
Kukhona umbuzo, yiyiphi imilinganiselo yokulahlekelwa kwesisindo ikulungele kwaye iphumelele kwaye iyingcali ziphendule ngasese. Ukususela kwenkcitho yakho yezinto eziphathekayo akuxhomekeke kwinkqubo yokulahlekelwa isisindo, kwanele, ukuba ubunzima bomthwalo bunzima bakho kunye nesisindo sezinto zokusebenza zasekhaya. Enye yezona zinto zilungele ukusetyenziswa kunye nokuzisa isiphumo esheshayo yi-fitball. Ngoko, emva kwesi sigqeba senza isicwangciso esiphezulu sokuzilahla kwesisindo kwi-fitbole.
- Hlala phantsi phantsi, uhlale phantsi. Ibhola iphoqa phakathi kweemilenze, ukugoba kunye nemilenze yokuguqa - 8-16 maxesha.
- Sigcina imilenze yethu iqonde kwaye siqale ukuphikisana nebhola 8-16 maxesha.
- Senza enye indlela yokuzivocavoca 1 kunye no-2.
- Silala phantsi, izandla emva kwentloko. Senza ukuphakama komzimba, inani eliphindaphindiweyo lokuphindaphinda li-24, sihamba phambili 8 siphakamisa phambili kwaye siphakamisa isandla.
- Khuphula i-pelvis phezulu, gcina isikhundla. Siphakamisa umlenze wesobunxele, sibambe, sisezantsi kwaye sinciphise i-pelvis. Siphinda ngaphesheya.
- Siyibhinqa ibhola phakathi kwemilenze kwaye siyiphakamise ngemilenze eqondileyo ukuya kwi-90⁰.
- Qhubekani nenyuka, kodwa ibhola ephezulu ifunyenwe ezandleni - izihlandlo ezingu-8-16.
- Izandla ukuya kwicala, imilenze ibhola iphinda iyancitshiswe yindlela enye, ke enye.
- Ngemilenze ephakanyisiwe kwi-90 делаем senza iinguqu.
- Salala ngapha, ibhola iyacinywa phakathi kwemilenze kwaye iphakamisa imilenze eqondileyo phezulu.
- Siphakamisa imilenze phambili nangemuva. Siphinda ngaphesheya.
- Sifaka ibhola phantsi kwesandla sokunene, sihlala kuyo, kwaye silungele umlenze wesobunxele size siphakamise phezulu, uze uqale ukuvelisa.
- Siphakamisa umlenze phambili nangemva.
- Ukushiya umlenze ngaphambili, pha kamisa uphuthuke.
- Sitshintshe kwicala kwaye siphindze siye emlenzeni wekunene ukusuka kwi-exercised 12 ukuya kwe-14.