kurovedza bhora rekudzikira uremu: kugona, maficha, kurovedza muviri, kupi kwekutenga fitball

Fitball inozivikanwa kwazvo pakati peavo vanoita mumba uye mumajimu. Nhasi tichaedza kupindura mibvunzo inotevera. Sei bhora rave rakazara munyika? Iko fitball yekurema uremu here? Nzira yekusarudza bhora kana uchitenga uye chii chekuteerera?

MuChirungu kubva kugymnastic bhora mazita mazhinji akasiyana ayo ane hukama nenhoroondo yekuiswa kwayo uyezve kushandiswa. Saka kana iwe uchitsvaga yekurovedza muviri ne fitball paYouTube, unogona kuedza kupinda uchitsvaga fomu rinotevera: kurovedza bhora, bhora reSwitzerland, bhora rekuyera, bhora rekusimbisa muviri, fitball, bhora rekurovedza muviri, gymnastic bhora, physioball, pilates bhora, bhora rakadzikama, bhora reSweden, bhora rerapi, kana bhora reyoga.

Onawo:

  • Zvese nezve zvekusimbisa bracelets: sei kusarudza yakanakisa modhi
  • Wepamusoro makumi maviri smart wachi kubva ku20 kusvika ku4,000 rubles

Ruzivo rwakazara pane fitball

Iko fitball irabha yerabha yakasununguka ine dhayamita ye40-95 cm, iyo inoshandiswa pakurapa kwemuviri uye kudzidziswa kwemitambo. Fitball yakatanga kushandiswa muSwitzerland (60-ies ezana ramakore XX) mumapurogiramu ekurapa vana vacheche nevacheche. Gare gare fitball yakabatanidzwa mukuita kwehutano hwepanyama hwekurapa kusagadzikana kwekusimudzira neural. Nhoroondo yeSwitzerland yakatora maNorth America, uyezve nedzimwe nyika.

Iye zvino bhora rerabha rinoshandiswa kwete chete pakurapa asiwo zvemitambo. Varairidzi vanosanganisira kurovedza muviri ne fitball muzvirongwa zvakasiyana: Pilates, aerobic uye anoshanda ekudzidzira makirasi evakadzi vane pamuviri, HIIT zvirongwa. Gymnastic bhora rave rimwe remidziyo yemitambo inozivikanwa pamwe neadumbbell uye expander.

Kwete yekusavhiringidzwa ne fitball nemushonga bhora (mishonga mipira). Mishonga mabhora madiki akatenderera bhora anorema 1 kusvika 20 kg, ayo anonyanya kushandiswa seimwe nzira kune dumbbells uye kettlebells. Verenga zvakawanda nezve verenga pano mishonga mipira: mishonga mabhora kana chinangwa chehutano: kushanda, maficha.

Zvakanakira kudzidziswa ne fitball

Chii chakakonzera kufarirwa kwakadai kwebhora rekurovedza muviri, chii chiri kushanda kwe fitball yekudzora uremu uye ndeapi mabhenefiti eiyi midziyo?

  1. Munguva yekirasi pane bhora muviri wako unofanirwa kupindura mukusagadzikana kwayo. Saka unozogona kushandisa bofnhamba yakakura kwazvo yemhasuru yekuchengetedza mwero, uye nekudaro zvinorema kutakudza muviri uye kupisa mamwe macalorie. Ichi ndicho chimwe chezvinhu zvikuru zvekuita kwefetball yekudzikira uremu.
  2. Kunyanya kunobatsira kurovedza ne fitball yekusimbisa mhasuru yemudumbu, musana, chiuno, magaro. Maekisesaizi pane bhora ndechimwe chezvishandiso zvinobudirira zvekuvandudza mhasuru dzemukati. Zvakare, basa racho raisanganisira mhasuru dzakadzika dzisingawanzo kubatanidzwa panguva yekurovedza muviri.
  3. Kusiyana nemamwe maekisesaizi emhasuru yemudumbu, kurovedza pa fitball yemakungwa hakutakure mutoro unoshungurudza kumusana, usatakure rezasi uye nekukubatsira kuti usimbise mhasuru corset zvakachengeteka.
  4. Kugara uchirovedza muviri ne fitball kunobatsira kunatsiridza mamiriro, kusunungura musana, kubvisa marwadzo kumashure.
  5. Exercises pane yekurovedza bhora inobatsira kuvandudza kubatana uye kugadzira vestibular zvishandiso. Kunyangwe kurovedza muviri kuri pabhora kwakanyatso kukura kunzwisisika uye kuenzana.
  6. Zvakare neiyi shell iri nyore kwazvo kudzidzira zvidzidzo zvekuchinjika uye kutambanudza zvirinani kwetsandanyama nemajoini.
  7. Kutenda kune yakasarudzika mamiriro ebhora, panguva yekirasi inoderedza mutoro pazvibatanidzwa uye musana. Izvi zvinoderedza njodzi yekukuvara.
  8. Kudzidzira ne fitball kwakakodzera nguva dzekudzoreredza mushure mekukuvara kwemuzongoza uye musculoskeletal system seyakazara. Izvo zvakare zvinobatsira kune varwere vane degenerative disc chirwere, nekuti makirasi ane rakasununguka bhora anobatsira mukumutsiridzwa kweiyo intervertebral discs.
  9. Kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchikwanisa kuita fitball yakadzora mutoro pamakumbo, saka inogona kunakirwa kunyangwe iwe uine varicose mutsinga, iro rakakanganisika ibvi uye makumbo majoini kana kupora kubva kune kumwe kukuvara kwemazasi epasi.
  10. Zvekudzidzira ne fitball hapana zvirambidzo. Nayo unogona kuita vana, vanhu vakuru, vanhu vane huremu hwakanyanya uye kunyangwe avo vari kure kwazvo kubva kune chero rudzi rwefundo yemuviri. Uye zvekare, basa pabhora rinonakidza uye rinonakidza, saka rinogona kushandiswa kusanganisa vanhu vepedyo newe mumutambo.
  11. Kunyanya yakakodzera kurovedzwa ine fitball inodzika uye kuchengetedza kweiyo yakasununguka muviri wevasikana vane nhumbu.
  12. Maekisesaizi pane bhora rekurovedza muviri anobatsira kudzikamisa system yemitsipa, kubvisa kushushikana uye kugadzirisa mamiriro.
  13. Fitball ingangoita chete zvishandiso zvinofambisa panguva imwe chete rakabatana basa remota, vestibular, visual, uye tactile zvishandiso.
  14. Iko kurovedza bhora kwakasiyana kune yekudzidzira maitiro uye ichaita yako chirongwa chetsva uye chepakutanga kurovedza kwemhasuru toni nzvimbo dzese dzine dambudziko

Sezvauri kuona, iko kushandiswa kweiyo fitball yekudzora uremu uye hutano haigone kusimbiswa. Kugara uchirovedza pamwe neiyo yoga bhora kuchakubatsira iwe kuvandudza chimiro, kugadzirisa mamiriro, kubvisa marwadzo kumashure uye kusimbisa mhasuru mhasuru.

Ive neshuwa yekuverenga nezve mimwe mitambo yemitambo yekudzora uremu iwe yaunogona kushandisa kumba:

  • Masimba akasimba echimiro chakatetepa
  • Massage roller yekuzorora kwemhasuru
  • Yoga Mat kana kugwinya

Contraindications yekudzidzira ne fitball

Iyo gymnastic bhora ingangoita yepasirese yekurovedza michina iyo isina chaiwo contraindications uye Cons yekushandisa. Nekudaro, pasina kuwedzerwa kubvunzana nachiremba hakukurudzirwe kuti udzidzise neyoga bhora panguva yekutanga trimester yepamuviri, chirwere chakakomba cheiyo yemoyo sisitimu uye herniated discs.

Fitball yekudzikira uremu: iwo gumi akanyanya kurovedza muviri

Ive neshuwa yekutarisa chinyorwa chedu: 50 kurovedza muviri pamwe fitball slimming. Izvo hazvingoratidzi chete anonyanya kurovedza muviri ne fitball mu sifco, asi akagadzirira-akagadzirirwa ezvidzidzo zvirongwa zveanotanga, epakati nepakati uye epamberi mazinga ekudzidzira. Tinokupa iwe mienzaniso yekurovedza muviri ne fitball:

1. Kumonyanisa

2. Torso inomonyoroka

3. Padivi rerutivi pamadziro

4. Simudza magaro negumbo rimwe

5. Isa bhora rekusimbisa kumusana

6. Superman ane fitball

7. Rongedza pamagokora

8. Kukwira

9. Bata gumbo pabonde mubhawa

10. Squat ine fitball

Ndatenda neiyo gifs youtube chiteshi Shortcircuits naMarsha.

Iko fitball yekudzikira uremu?

Isu tatoona kukosha kweiyo fitball yekudzikisa uremu uye yehutano hwakazara. Uye zvakare, iro bhora rekurovedza rinokubatsira iwe kuwedzera akasiyana makosi ako ehutano uye zvakanyanya kushanda kuti ushande pamhasuru dzemuviri. Asi munzira dzakawanda kushanda kwekudzidziswa pa fitball yekurema uremu kunoenderana nechirongwa chakasimba chemuviri. Iyo yakakwira iyo kurovera kwemoyo kunokwira panguva yekurovedza, iwo akawanda macalorie iwe aunopisa. Kana chinangwa chako chiri mhasuru toni, wobva wasarudza inoshanda Workout nema dumbbells kana nehuremu hwemuviri wake.

Rangarira kuti kurasikirwa uremu ndiko kunyanya kudya kunovaka uye kechipiri kudzidziswa. Asi kudya chaiko usina kurovedza muviri hakumbofi kwakakupa muviri unoshanduka uye mhasuru dzine toni. Saka pakurema uremu edza kubatanidza kudzidziswa ne fitball uye kudya kwakakodzera.

Ungasarudza sei fitball kana uchitenga?

Kana iwe uchikahadzika kutengwa kwejimnastic bhora nekuda kwekuti zvinotora nzvimbo yakawanda mufurati, saka tinokurumidza kukusimbisa. Iyo yekurovedza bhora yakanyoroveswa nyore kukodzera mubhokisi diki uye inflates nepombi kwemaminetsi mashanu kusvika gumi. Usazvidya moyo nekuchengeteka kwebhora hakuzoputika uye hakuzoputika kana zvakuvara, asi kunononoka kupera. Mazhinji emazuva ano mabhora ekurovedza akashongedzerwa ne "anti-kuputika". Izvi zvinoratidza kuti bhora rakachengeteka kubva pakuputika kamwe kamwe.

Paunenge uchitenga bhora rekurovedza muviri, teerera kuvepo kwepombi mune kit. Kana uine pombi (yakakodzera, kusanganisira Bhasikoro), saka izvi hazvigone kunetseka. Uye kana zvisiri, saka zviri nani kusarudza bhora nepombi yakaverengerwa. Usati watanga kushandisa bhora rekurovedza muviri, zvirinani kuti riwedzere kufema (ingangoita 70-80% yehuwandu hwehoriyamu), bata kwemaawa mashoma, bvisa zvachose wozomutsidzira zvakare kune yayo yakawanda vhoriyamu.

Ndokumbira utarise, paunowedzera kupuruzira chibharumu uye kuomarara kwacho, zvinonyanya kuomesa kuita iro kurovera uye nekuwedzera kurovedza muviri kunowana muviri wako. Kutanga, nepo iwe uchingo gadzikana mune idzva goko, unogona kumupomba zvachose.

Ungasarudza sei saizi chaiyo yekurovedza bhora?

Maekisesaizi ebhora anouya akasiyana dhayamita kubva pa45 kusvika pa95, ona hukuru hunonyanya kufarirwa 65 uye 75 ona Vazhinji vanhu vane avhareji yekukura vanosarudza izvi zvinangwa.

Kuti uone saizi yako yaunofarira ye fitball, zvinokurudzirwa kuita bvunzo iyi. Gara pabhora uye tarisa kona yakaumbwa pakati peShin uye chidya. Kana iro goko rinokwana iwe, iyo kona inofanira kuve 90-100 °. Tsoka inoda kuve yakazara pasi. Kana iyo kona pakati peShin uye chidya chakanyanya - iyo fitball iwe diki.

Kana iwe usina mukana wekuyedza pajimu bhora, edza kutarisa pane chiyero chehurefu uye dhayamita yebhora:

  • 150-160 cm - dhayamita 55 cm
  • 160-170 cm - dhayamita 65 cm
  • 170-180 cm dhayamita 75 cm
  • 180-190 cm - dhayamita 85 cm

Wepamusoro gumi asingadhuri ekurovedza mabhora paAliexpress

Yakakura sarudzo yemitambo yekurovedza mumhando dzakasiyana uye mavara ari kutengeswa muchitoro chepamhepo Aliexpress nekutumira mahara. Kuti utarise chigadzirwa tinya zvinongedzo. Kazhinji kacho zvinhu zvacho zvinopihwa zvidzikiso, saka mitengo inodhura pane pakuongorora. Usati watenga tinokurudzira kuti uverenge ongororo yevatengi.

1. Fitball 55 cm

  • Dhayamita 55 cm inopesana-kuputika 7-ruvara
  • Mutengo: 1220 rubles
  • Pombi inosanganisirwa

2. Fitball 65 cm

  • Dhayamita 65 cm, anti-kuputika, 6 mavara
  • Mutengo: 1260 rubles
  • Pombi inosanganisirwa

3. Fitball 65 cm

  • Dhayamita 65 cm, anti-kuputika, 5 mavara
  • Mutengo: 1290 rubles
  • Pombi inosanganisirwa

4. Fitball 75 cm

  • Dhayamita 75 cm, anti-kuputika, 7 mavara,
  • Mutengo: 1490 rubles
  • Pombi inosanganisirwa

5. Bhora rekusimbisa 85 cm

  • Dhayamita 85 cm, anti-kuputika, 7 mavara,
  • Mutengo: 1750 rubles
  • Pombi inosanganisirwa

6. Exercises mabhora 55-85 cm

  • Dhayamita 55 cm, 65 cm, 75 cm uye 85 cm anti-kuputika 4 mavara
  • Mariro: 800-1880 rubles, zvichienderana nehupamhi
  • Pane sarudzo nepombi, isina pombi

7. Iyo 45-75 cm yekudzidzira mabhora

  • Dhayamita 45 cm, 55 cm, 65 cm uye 75 cm, anti-kuputika, matanhatu mavara
  • Mariro: 920-1620 rubles, zvichienderana nehupamhi
  • Pump haina kuiswa

8. Exercise mabhora 45 cm uye 65 cm

  • Dhayamita 45 cm uye 65 cm, anti-kuputika, matanhatu mavara
  • Mariro: 1000-1550 rubles, zvichienderana nehupamhi
  • Pump haina kuiswa


9. Exercise mabhora 65 cm uye 75 cm

  • Dhayamita 65 cm uye 75 cm, anti-kuputika, matanhatu mavara
  • Mutengo: 700-750 rubles, zvichienderana nehupamhi
  • Pombi inosanganisirwa


10. Exercise mabhora 65 cm uye 75 cm

  • Dhayamita 65 cm uye 75 cm, anti-kuputika, matanhatu mavara
  • Mariro: 770-870 rubles, zvichienderana nehupamhi
  • Pombi inosanganisirwa

Fitball slimming: 5 mavhidhiyo mumutauro wechiRussia

Isu nguva pfupi yadarika takaita vhidhiyo yepamusoro 13 ine fitball inotsvedza paYouTube inowanikwa pachena uye yemahara zvachose. Zvirongwa zvinopera kubva pamaminetsi makumi maviri kusvika makumi mashanu, pane zvingasarudzwa zvevatangi vekutanga uye zvemberi. Tinokukurudzira kuti uedze zvese uye usarudze iyo inonakidza chirongwa chako

Pano tinokupa iwe tinokupa iwe muunganidzwa vhidhiyo ine fitball muRussia:

1.Fitball: Workout yemuviri wese (maminetsi makumi maviri)

Fitball. Maekisesaizi emuviri wese.

2. Kudzidzira ne fitball kubva kuna Tatiana Spear (60 maminetsi)

3. Maekisesaizi ekurwadziwa kumusana neiyo yoga bhora (25 maminetsi)

4. Flat mudumbu ine iyo yoga bhora kubva kuna Alena's Mondovino (45 maminetsi)

5. Makumbo akapfava ane fitball kubva kuna Alena's Mondovino (50 maminetsi)

Une fitball kumba here? Goverana zvako zvaunofunga nezve iko kudzidziswa: ko iyo fitball yekuderedza uremu mumaonero ako? Ndeapi mapurogiramu ane kugadzikana bhora iwe waunonyanya kuda?

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