Ukuzilolonga kunye nebhola, zombini njenge-gymnastics yokwelapha, kunye nokulahleka kwesisindo, zenziwa okungenani kathathu ngeveki. Ukuqheleka kweeklasi kulolu hlobo loqeqesho, njengokuba, ngokwenene, kuzo zonke ezinye, kubaluleke kakhulu. Kodwa nje le ngxaki ayikulindelanga - ibhola ayiyi kukuvumela ukuba uyibale. Ubomvu kwaye ibhola elivuyisayo lomntwana aliyi kuba lide elilingayo kwaye liyamema ukuba lime ekhoneni - kwaye ufuna ukuhlala kulo!
Nonsense, utsho? Kwaye akukho apha! Lo phantse usebenze ngokugcwele kunye nebhola ukuze ufumane impilo. Emva kwakho konke, nokuba nje uhleli kwibhola kwaye ugcine ukulinganisela sele sele usemisebenzi yamaqela amaninzi emisipha! Kuyinto ukungazinzi komphezulu webhola kwaye kwenza ukuba olu hlobo luneempilo lube luhlukile - lwandisa umthwalo, luvelise ukulungelelaniswa kwezinto ezihambayo kwaye luqeqeshe izixhobo zokugcina. Kukho iintlobo ezimbini zokusebenzisa izakhiwo kunye nebhola lokufaneleka:
- uqeqesho olusebenzayo kunye nebhola lezokwelapha (ibhola lezonyango);
- Ukufaneleka ngebhola lebhola (ibhola elikhulu).
Kucingelwa ukuba yinto yokuqala eyinkxalabo ejoliswe kumthwalo wamandla, ngelixa lesi sibini siphezulu njengendlela yokuzivocavoca ibhola ekulahlekeni kwesisindo.
Ukuqeqeshwa nge-medallion kufana nokuqeqesha ngokuqhelekileyo ngomthwalo ngendlela yebhola kwaye kulungile njenge-gymnastics eyaziwayo. Enyanisweni, ezi zi-slope ezifanayo, ukuzula izandla, iinyawo kunye nezinye izivivinyo eziyaziwayo, kodwa zenziwa ngebhola. Inzuzo ecacileyo ye-medbol ubukhulu bayo: kuba ibhola ayithathi indawo enkulu, iyakwazi ukuqhutyelwa naphina.
Kodwa sinesithakazelo kwinxalenye yesibini yokusetyenziswa kwezakhiwo kunye nebhola yokufumana impilo. Ukwenza izikwele kunye nemithambeka inokuba yimpumelelo kunye nebhola enkulu kodwa elula, kwaye ibhola eliqaqambileyo ekhoneni legumbi liya kuvuyisa!
Ngaphambi kokuba wenze ukuqeqeshwa ngebhola enkulu, qiniseka ukuba ihambelana nobukhulu ngokwetafile kwiphakethi yayo. Kwakhona kubonisa ubukhulu becala bhola. Kwanele nje ukuba ungayithinti ngaphezu kobukhulu obuqingqiweyo bomenzi ukuze ukhuphe ukuphula i-fitball ngaphakathi phakathi kokuzivocavoca kwibhola enkulu.
Ukuzilolonga okunzima kunye nebhola lokufaneleka
Ubunzima obunzima bokuqeqesha nge-ballball kufuneka luqale ngokufudumala kunye nokuququzelela ibhola kunye nebhola yesisu, isisu, imilenze. Oku kulula, ngenxa yokuphucula nokungazinzi, nayiphi na into yokusebenza kunye ne-fitball ijoliswe ekugcineni ubhaliso kwaye, ngoko ke, kubandakanya iqela elikhulu leemisipha.
Ngoko ke, iimbalwa ezimbalwa ezisebenzayo kwibhola kwi-press and tocks:
- Kwiindawo zokulala kwi-ballball, ngezandla zakho phantsi, pha kamisa emadolweni. Yenza umsebenzo ngeenyawo ngasinye ezili-10.
- Kneet iinyawo zakho phantsi uze ufake izandla zakho, uzama ukugcina ibhalansi yakho kangangoko kunokwenzeka.
- Kwiindawo zokulala kwi-ballball, ngezandla zakho phantsi, pha kamisa amadolo aguqa emadolweni. Yenza ukusetyenziswa kwezihlandlo ezili-10. Zama ukubuyela ngaphaya nangaphezulu, ngakwesobunxele-ngakwesokudla, ubukele ibhalansi.
- Kwiindawo zokuhlala kwindawo ye-ballball, bhonqa amadolo akho ephantsi, kwaye iingalo zakho zixhomekeke kwi-ballball emva. Umzantsi uze uphakamise umlenze wakho 10 ukuya kuma-20 amaxesha. Shintsha unyawo lwakho.
- Kwimeko efanayo, ukuguqa umlenze, ukuphakamisa kwisifuba uze uyinciphise. Yenza umsebenzo ngeenyawo ngasinye ezili-10.
Iimvavanyo ezininzi kwibhola kumaphephandaba zilungelelaniso olulula lwezivo eziyaziwayo kule hlobo loqeqesho. Ngoko, umzekelo, ukulala nomqolo wakho kwi-ballball kunye nokuphumla imilenze yakho phantsi ungaphakamisa inxalenye ephezulu ye-trunk. Ngokomgaqo ofanayo, uvavanyo olufanayo luyenziwa, kodwa sele lulele kwisisu.
Ukuqeqesha imisipha yomzimba yesisu, ngokwanele ukuguqa ngapha kwebhola, kuxhomekeke kuyo kwicala lakho, faka isandla sakho kwi-ballball, kwaye uyenze imilambo ecaleni.
Iqela elinempumelelo kakhulu lokuzilolonga kunye nebhola ezinyaweni
Ukulala emlenzeni wakho kwaye ubambe ibhola ye-fitball kunye neenyawo zakho, yiphakamise kuqala ngokulula izandla zakho, uze ulandele imilenze yakho. Yenza imiqulu kunye nebhola. Hlala phantsi kwaye, ubambe ibhola ye-fitball phakathi kwamadolo okanye iinyawo zakho, zama ukuphakamisa kwaye ubambe isikhundla sakho kangangoko kunokwenzeka. Kwaye enye yemisebenzi ephumelelayo kakhulu nebhola yokufumana impilo kukudluliselwa kwebhola kwimilenze ukuya ezandleni kwaye ngokufanayo.
Kukho ubuninzi bobunzima bokuzilolonga okwenziwe ngokulungelelanisa ibhola yokufaneleka kwimigangatho eyahlukileyo yoqeqesho lokuqala, ukungafani ngokubanzi kunye nokugxila. Kukho ukuqeqeshwa ngokukhethekileyo kubafazi abakhulelweyo nabancinci. Khetha into oyithandayo kwaye ujabule, ibhola eliqaqambileyo aliyi kukuvumela ukuba ulahlekelwe ngumumo kunye nobukhulu.