Mukati
Unoda kuita ne fitball maximum zvinobudirira, zvinobudirira uye zvakasiyana? Wobva wave nechokwadi chekuyedza kuomarara kwekurovedza muviri nebhora rekurovedza muviri kubva kuna Adam Ford. Iyo ipfupi chirongwa kubva kuSwitzerland Bhora ichakubatsira iwe kushanda munzvimbo dzedambudziko, kugadzirisa simba uye mhasuru kutsungirira, kukudziridza kubatana uye pfungwa yekuyera.
Kudzidzira Adam Ford
Kudzidzira ne fitball kubva kuna Adam Ford inzira huru yekuvandudza muviri wako uye kusimbisa yakadzika yemimba mhasuru uye musana. Dzakakwana kurovedza pane bhora kuchawedzera yako kushanda simba uye kushanduka, gadzirisa mamiriro ako uye simbisa mhasuru corset. Chirongwa chakanakira vese vanotanga uye mudzidzi ane ruzivo. Iyo yakaoma inosanganisira zvidzidzo akawanda mazinga ekutambudzika, saka iwe unozogona kufambira mberi uye kugadzirisa ako mhedzisiro.
Adam Ford akatanga kudzidzira kurovedza ne fitball muna 1995. Uye muna 1997 iye, nekubudirira kukuru, akaunza maekisesaizi nebhora muchirongwa chevatengi vavo. Complex Swiss Bhora zviitwa zvakagadzirwa kubva izvo zvakashandiswa naAdam pachake mukudzidziswa kwavo. Anopokana nazvo kugona uye kuita zvinhu zvakasiyana-siyana yekudzidzira ne fitball yakasarudzika. Mudzidzisi anokurudzira kuita nebhora rakadzikama avhareji ye3 - 4 maawa pasvondo kuti uwane mhedzisiro inokurumidza uye yemhando.
Verenga zvakawanda nezve mabhenefiti ekudzidzira ne fitball, ona chinyorwa: kurovedza bhora rekudzikisa uremu: kugona uye hunhu.
Murairidzi Adam Ford anopa akati wandei maumbirwo ari chikamu yezvikamu zvezvidzidzo Swiss Bhora:
- Basics
- Abs & Core (chikamu 3)
- Wepamusoro Muviri (matatu mazinga)
- Muviri wezasi (3 mazinga)
Kwese kurovedzwa kunoitwa mukunyarara, pasina zvekushandisa kunze kwebhora rekurovedza muviri. Kudzidzisa vasina shangu. Kumwe kurovedza kunoda madziro ekutsigirwa. Adam Ford kuraira kubhadhara Kunyanya kutarisisa kune hunyanzvi hwekuita maekisesaizi, akadaro mashandiro anoita anonyanya kukosha. Pakupera kwechidzidzo iwe unonakidzwa nekutambanudza kwakanaka.
Unogona kuchinjanisa aya makirasi nemumwe, uye unogona kusarudza akati wandei kumatambudziko ako nzvimbo. Enda padanho rakaomarara, kana wanyatsoziva danho rapfuura. Kana iwe uchitova wepamberi mudzidzi saka unogona kusanganisa ese matatu mazinga muchirongwa chimwe. Zvese kurovedzwa (kunze kweiyo Basics) mukati menguva pfupi kwazvo: 15-20 maminetsi. Saka iwe unogona kuwedzera ivo kuchirongwa chako chikuru semutoro wekuwedzera.
1. Swiss Bhora: Basics. Yekutanga kudzidziswa kwemuviri wese.
Uku kuita kwemaminetsi makumi matatu kuchakubatsira iwe kugona kurovedza muviri ne fitball. Iwe unobata mhasuru dzemuviri wese, asi kazhinji basa racho rinosanganisira mhasuru dzemukati. Chirongwa ichi chinosanganisira gumi kurovedza muviri, zvakachinjika shanduko kubva kune imwe uchienda kune imwe. Iwe haushande kwete chete kurira muviri asiwo pakuvandudzika kwekuyera nekubatana.
Ongororo yeiyo Basics kubva kwatiri kunyorera, Helen:
2. Swiss Bhora: Abs & Core. Zvedumbu uye kuhukura.
Izvi zvakaoma zvinosanganisira matatu-maminetsi makumi maviri ekurovedza kusimudzira mhasuru dzemudumbu uye kuhukura. Pamusoro pemhasuru yepakati, iwe tendeukira kubasa re mhasuru dzakadzikaizvo zvisina kumisikidzwa mune zvakajairika simba zviitwa. Aya mapurogiramu anoshanda kwazvo kune vanhu vanoda kugadzirisa mamiriro uye kudzikisa kuneta kumashure. Adhamu anoshandisa zvese zvine simba uye zvinofamba. Muchikamu chechipiri iwe unozoda madziro ekutsigira.
Ongororo yeABS & Core (Chikamu 1):
3. Swiss Bhora: Muviri wezasi. Zvechiuno nemagaro
Asi kana iwe uchida kubhadhara zvakanyanya kune wezasi muviri, teerera kune yakaoma Lower Muviri. Iwe haungogumise chete mutsindo wemhasuru uye bvisa matinji ari kuneta nezvidya, asiwo kukudziridza chiyero, kushanduka, simba uye kutsungirira. Chirongwa ichi chakanyorovera kune majoini uye marunda pane kumwe kudzidziswa kwesimba kwemuviri wezasi. Chikamu chekutanga nechechitatu chinotora maminetsi gumi nemashanu, chikamu chechipiri maminetsi makumi maviri. Muvatatu vese iwe uchazoda madziro ekutsigira.
Kudzokorora kweMuviri Wepasi (danho 1):
4. Swiss Bhora: Wepamusoro Muviri. Zvemaoko, mapendekete, chifuva uye musana.
Complex yemuviri wepamusoro Muviri wepamusoro uchakubatsira iwe kuwedzera simba remhasuru dzemaoko, chipfuva, mapendekete uye musana. Chikamu chekurovedza muviri unovimbiswa kuita senge chitsva uye usati waedzwa kare. Pakutanga kuona, kurovedza muviri hakuna kuoma, asi iwe unowana mutoro wakakura wepasuru tsandanyama. Kuita zvidzidzo zvinodawo madziro sekutsigira, uye muchikamu chechipiri, kunyangwe yechipiri fitball. Ese matatu matatu ekudzidzisa anogara kwemaminetsi gumi nemashanu.
Pfungwa nezve iyo yepamusoro muviri (nhanho 1):
Kugara uchirovedza muviri neiyo yoga bhora kuchakubatsira iwe kuvaka muviri wakasimba, kugadzirisa mamiriro, kubvisa kusaenzana kwemhasuru uye kusiyanisa tsika yako yekusimba. Mushure mekirasi Adam Ford iwe unozotaridza kushamisa uye unzwe kunakidza!
Onawo:
- Wepamusoro gumi nematatu anoshanda nemavhidhiyo e fitball kubva kune akasiyana youtube chiteshi
- Sarudzo yepamusoro: makumi mashanu ekurovedza muviri ane fitball inononoka