Thupi kuwonda mimba pa mpirawo. Kodi kusankha fitball?

Kupindula ndi zolimbitsa anali pazipita, m'pofunika kuonanso bwino chakudya chanu ndi kudula zopatsa mphamvu. Ngati kuthamanga, kukwera njinga, kusambira kapena kukwera mu masewero olimbitsa chifukwa ena savomereza, mungayesere mtundu wa olimba ngati olimbitsa pa fitball. Zolimbitsa thupi ntchito + zakudya otsika-mafuta osati kuthandiza kuonda, komanso kuchepetsa kufala kwa matenda aakulu monga matenda a mtima komanso matenda a shuga. Thupi kuwonda mimba pa mpira amathandiza kulimbitsa minofu ya atolankhani chapamwamba ndipo m'munsi. Kwa magulu ayenera mpira, ndi lathyathyathya pamwamba pa mphasa mphira.

fitball ndi chiyani?

Mipira kwa Zochita ndi mayina ambiri monga anati yoga mpira, mtendere mpira, Swiss mpira ndi fitball (75, 65, 55 - mulingo). Iwo vinilu mpweya odzazidwa mpira wa zotanuka ndi cholimba lalabala. zida izi ndi wangwiro kulimbitsa thupi nyumba, komanso ochitira masewera a.

Kusankha feetball

Kodi kusankha fitball? Choncho, mabondo anu ayenera ndichotse pa makona a madigiri 90 ndi ntchafu ayenera kufanana pansi pamene mun'dzakhala mpira. Ndi zofunika kuti athe kusintha elasticity luso la akusamala, ndipo Motero, zosavuta kulimbitsa thupi. Fitball mpira ayenera kufanana kukula. Pakuti oyamba, okalamba ndi amene anatsogolera moyo wongokhala kwa zaka zambiri, zingakhale bwino kuyang'ana fitball chachikulu zofewa. Kugula mpira kungakhale pa zamtunduwu katundu masitolo, komanso kukhazikitsa awo zikugwira chuma ambiri Internet. Pamene inu kugula ndikofunika kuonetsetsa kuti fitball unapangidwa lalabala apamwamba, mu nkhani iyi, puncture mpira adzakhala deflate pang'onopang'ono, chimene chiri chofunika kwa chitetezo wosuta. Ngati simukudziwa mmene kusankha fitball, mukhoza kufunsa sitolo wantchito amene angafotokoze mwatsatanetsatane zonse za ubwino ndi kuipa kwa malonda.

Zochita ndi fitball

Mothandizidwa ndi feetball bwino kufufuza akhoza obliques ndi kuchepetsa kumbuyo minofu. Angagwiritsidwenso ntchito pa mphamvu kapena mafuta moto cardio. Thupi masewera olimbitsa thupi amathandiza kuti mwachangu kuwotcha zopatsa mphamvu ndi kulimbikitsa chitetezo mtima.

Safety kukonzanso

Makolokoto ndi odalirika mpira fitball adzatumikira mokhulupirika kwa zaka zambiri, ngati inu kusamalira bwino. Pamene inu kusankha ayenera kuganizira msinkhu wanu ndi thupi. Pamaso ntchito, powerenga malangizo ndi kutsatira malangizo. mpira ayenera kugwiritsidwa ntchito pa pamwamba mlingo. Ngati makalasi ikuchitikira panja pa nthaka, muyenera kupewa malo pamene pali miyala, timitengo kapena zinthu zina chakuthwa zikhoza avale kapena kuwonongeka kwa mpirawo. Sambani ndi sopo komanso madzi kukhala. Pakuti bata pamene mkono kapena mwendo Zochita akhale phewa-m'lifupi padera.

Ubwino wa ntchito fitball

Chitani kwa kuwonda mimba pa mpira angakhale ogwira ndithu, ngati akufunika kukhalabe olimba ndi kumabweretsa kutsegula minofu kwambiri m'mimba. Pa kuphunzitsa ndi fitball amalenga Kusakhazikika, amene amachititsa minofu m'mimba kutenga kwambiri. Ubwino wina wofunika kwambiri ndi ntchito zake zosiyanasiyana. Zochita ndi fitball mosavuta woyenera kuchita masewera olimbitsa iliyonse, iwo ali mwangwiro pamodzi cardio (kudumpha chingwe, akuthamanga malo, kukwera masitepe, ndi zina zotero). kuphatikiza chingakuthandizeni mofulumira kuchotsa makutu osafunika pa m'chiuno.

zida konsekonse

Musaiwale za kufunika konzekera pamaso thupi mphindi 3-5 pachiyambi ndipo anatambasula kumapeto kwa kulimbitsa thupi ndi. An ntchito zofunika ndi mtengo wotsika, nkhani zina minofu, osiyanasiyana apaulendo. Nditangokhala pa mpira, n'zotheka ziziyenda minofu, kupweteka mmbuyo ndi patsogolo kaimidwe. Pa ambiri zokambirana, kuphatikizapo dumbbells, fitball kungakhale kwambiri njira kuti mpando ndi gymnastic benchi. Makalasi pa mpira ingakhale monga ndalama yaikulu thupi.

Thupi kuwonda mimba pa mpira

1. Kuyambira malo bodza pansi nawo, mikono m'manja, mpira cholizira pakati pa ng'ombe ndi ntchafu, mawondo pang'ono wopindidwa. Kosavuta njira kumafuna kuukitsa ntchafu kwa mtunda wa 10-15 cm kuchokera pansi ndi kugwira miyendo mu udindo uwu 1 chachiwiri. Ndiye m'munsi, kuchita 15-20 kubwereza. Powonjezera masewera olimbitsa thupi ndi kofunikira kusunga khosi lanu mu mzere ndi nsana wanu, pang'ono kukweza mutu ndi mapewa kuchokera pansi pamene kutukula m'chiuno. Gwirani masekondi 1-2, ndiye m'munsi onse chapamwamba ndipo m'munsi thupi.
2. Kuyambitsa malo: kugwada pansi, mapazi za m'lifupi phewa, kuika mpira kutsogolo ndi mpumulo motsutsa izo ndi nkhonya wake. Atatsamira patsogolo, pang'onopang'ono mwanzeru m'manja, forearm, kuwongola mawondo ndi kutambasula mu mzere woongoka, unachitikira ku udindo uwu 1 yachiwiri kenako kupanga rollback yosalala. A njira chosavuta ndi m'chiuno flexion ndi lunge yaing'ono kutsogolo. Mu chimake ovuta kuwamvetsa, pamene akusamala ntchito akhoza ziwonjezeke kwa masekondi 30.
3. Kuyambira malo: atakhala pa mpira, miyendo wopindidwa pa mawondo, manja ake kuwoloka kumbuyo mutu. Torso linapendekeka patsogolo, mbagodama wokhudza bere, ndiye pang'onopang'ono nditatsamira kumbuyo, kukanikiza m'munsi anu ku mpira. Pangani 15-20 kubwereza. Kupanga masewera olimbitsa thupi kosavuta, muyenera kuika mapazi onse kuposa umodzi-m'lifupi olekanitsidwa, kuti bata lalikulu, ndi mikono kudutsa pamtima. Thupi kuwonda mimba pa mpira akhoza kumva ndi alternately kukweza miyendo.
4. kuyambira malo: ataima pa miyendo inayi, mpira pansi mimba. Kupita patsogolo pa manja limodzi pakubwezeretsa mpira pansi m'chiuno ndi miyendo, atolankhani pano, ndipo thupi lili mzere pa mutu chala. Manja pa nthawi ino pansi ndi miyendo yanu pa mpirawo. Ndiye mawondo anu ndi kuwagwira ndi mpira alternately lamanja ndi kumanzere phewa. Gwirani udindo 1 chachiwiri, ndiye kukunkhuniza, kubwereza mbali zina 10-15.
5. Kuyambira malo: ataima pa miyendo inayi, miyendo pamodzi, mpira pansi m'chiuno. Kugwirizanitsa pa manja ake, kukoka thupi kuchokera kumutu mpaka chala. Mu boma komwe mpira ndi pa mlingo m'mimba, alternately kukweza m'chiuno mpaka kudenga. Gwirani 1 chachiwiri, ndiye m'munsi. Zidzakhala zokwanira 15-20 reps pa lililonse mwendo.

Plan zakudya kwa mimba lathyathyathya

Ndi chimodzi chokha feetball kukwaniritsa m'mimba lathyathyathya sachiza, khama thupi ayenera limodzi ndi kudya zakudya zopatsa nthanzi. Zoyerekeza dongosolo chakudya tsiku:

• Kadzutsa. flakes Unsweetened chimanga kapena wodzitukumula mpunga, kapu mkaka kutungira, wokazinga kapena yaiwisi unsalted mpendadzuwa mbewu, zamzitini chinanazi mu madzi ake kapena 2 tbsp. L. zoumba prunes kapena 2.
• Undershot. Green apulo kapena mphesa.
• Nkhomaliro. Tuna, steamed ndi tchizi, tomato ndi kaloti steamed.
• Undershot. Smoothies mkaka kutungira ndi blueberries mazira savory (sitiroberi kapena pichesi), wolapadi blender a. Inu mukhoza kuwonjezera pang'ono linseed mafuta.
• Chakudya. Chicken kapena Turkey, kukazinga ndi magawo a mbatata wofiira drizzled ndi 1 lomweli. L. mafuta, kapena ndi mpunga zofiirira ndi steamed masamba.

Dziwani izi: ndi zakudya zimenezi n'kofunika kuonetsetsa kuti kulemera kwa chakudya pa nthawi ina alibe upambana magalamu 200.