Gymnastic mpira: a masewero olimbitsa kunyumba

Gym mpira, kapena tili ndi zambiri kulitcha kuti iye - fitball, ankaona chilengedwe zida thupi. Pamene bwino anasankha ya Zochita mukhoza ntchito ntchito pafupifupi onse magulu minofu, ngakhale panyumba. Thiabendazole angagwiritsidwe ntchito paokha, ndi cholinga chowapatsa ndi zina zipangizo zolimbitsa thupi: dumbbells, weighting, zochulukitsira.

Fitboly kubwera mu osiyanasiyana, iwo malinga ndi m'mimba mwake ndi mtundu wa nyemba. Chitani mpira kungakhale glossy (kwathunthu yosalala kapena ndi mikwingwirima yopingasa), bafuta mapeto (a pang'ono akhakula) ndipo kutikita (ndi tokhala kutchulidwa, zolosera). awiri Feetball ranges ku masentimita 40 (ichi ana gymnastic mpira) mpaka 90 cm.

Ndi kalasi ndi chipolopolo imeneyi yakuthandizani bwanji ndi zosangalatsa, muyenera kukatola bwino poganizira msinkhu wanu ndi kutalika dzanja la:

- ndi kuwonjezeka kwa 1,55 mamita ndi kutalika kwa 45-55 masentimita awiri dzanja feetball dozhen kukhala 45 masentimita;

- ndi kukula kwa 1.55-1.65 mamita ndi 55-65 masentimita dzanja akathyole mpira ndi awiri a masentimita 65;

- pamene kukula kwa 1,66-1,70 ndi kutalika dzanja la 65-80 masentimita awiri mpira ayenera kukhala 70 masentimita:

- ndi kukula kuposa 1,70 mamita ndi 80 masentimita ndi dzanja mudzakhala kufikako fitball 75-90 cm.

Kwa magulu ana asankhe mpira masewero olimbitsa thupi ndi nyanga kapena Arc, ndiko, ndi mtundu uliwonse wa amangomvera mwana kukhalabe, ndipo chipolopolo.

Fitboly ankachita maphunziro ndi ana kuyambira masabata awiri zakubadwa. Izi zimathandiza kuthana ndi bloating, kukhala vestibular, zithunzi ndi zikhumbo kinesthetic. Komanso bwino anayamba ndi kulimbikitsidwa m'magulu onse minofu.

Popeza mpira masewero olimbitsa alibe contraindications, ngakhale amayi apakati amatanganidwa ndi izo. Pa makalasi Kukhwimitsa mlangizi anachita ya Zochita umalimbana maphunziro ndi zosangalatsa za minofu ya kumbuyo, mafupa a chiuno, m'chiuno ndi mimba, amene ali abwino kamvekedwe awo. Komanso thupi bwino magazi, kupweteka, kulola pazipita kumasuka.

Monga tanenera kale, ntchito mpira zimathandiza kulimbitsa pafupifupi onse magulu minofu ndi kuwotcha mafuta. Palokha, fitball wosakhazikika, ndi kuchita izo, muyenera kuwunika osati kulondola zokambirana, komanso kuonetsetsa kuti si ting'onoting'ono basi, ndipo izi katundu awiri pa thupi, imbaenda zopatsa mphamvu moto.

Choncho, ichi chititsimikizira Zochita ndi fitball :

Press. Pa maphunziro, mukhoza ntchito pa minofu oblique m'mimba, komanso chapamwamba ndipo m'munsi lobes. Muyenera kugona chagada wanu ndi Finyani shins mpira. Kulera mwendo molunjika mmwamba, mungathe kugwiritsa ntchito ABS m'munsi. Ngati miyendo wopindidwa kuvala fitball pamwamba ndipo kupotoza, chimagwirira ntchito pa ABS m'munsi. Mu malo omwewo ntchito obliques, kukoka chigongono kwa bondo zosiyana.

Back ndi matako. zolimbitsa zodabwitsa zimene zimathandiza kuti ntchito magulu angapo minofu. Kuchita izi, kupita pansi pamimba pa fitball, miyendo atathana (mwachitsanzo, zina chemba kapena Sofa), manja kumbuyo mutu wake. M'pofunika thupi kuchepetsa monga otsika ngati n'kotheka, pafupifupi kukhudza pansi ndi pamphumi, ndipo Ndiye kwezani ngati kuli kotheka. Pamwamba muyenera kugwira pansi ndi matako.

Miyendo. Atakhala pa mpira, kukoka mwendo kutsogolo molunjika, m'munsi wamasiyeyo ndi izo. Kenako abwereza njira ndi kukoka mwendo pambali. Yachiwiri: kugwada atagona pachifuwa pa mpirawo. Kukoka mwendo kumbuyo, kwezani ndi kutsikira, ndiye kupanga njira, relegating mwendo pambali.

Pachifuwa. Zolimbitsa thupi ili adzafunika dumbbells kapena zolemera. Fitball ntchito ngati shopu masewera. Ndiko kuti, muyenera pogona pa nsana wake (phewa masamba), miyendo ndichotse pa mawondo ^(95), matako omangika. Bzalani manja ndi dumbbells malo yopingasa, ndiye Kuti kuchepetsa kumbuyo. Ntchitoyi bwino mawonekedwe chifuwa mwangwiro, amanyamula izo, ndi kuvumbitsira zotanuka kwambiri.

Yesani kuchita ndi fitball mwadongosolo, ngati zovuta wina, magulu ikuchitikira tsiku lililonse, ngati machitidwe osiyana (taphunzira minofu), n'zotheka kuthana ndi tsiku.