Wepamusoro-makumi mashanu ekurovedza muviri ane fitball yekurema uremu uye mhasuru toni

Fitball iriputi inokwenenzverwa yerabha ine dhayamita ye45-95 cm, iyo inoshandiswa mukurovedza muviri kushandira pane mhasuru toni.

Tinokupa iwe yakasarudzika muunganidzwa wemakumi mashanu emitambo ine fitball yenzvimbo dzese dzedambudziko nemifananidzo! Nekuda kwezviitwa zvekurovedza muviri, iwe unogona kusimbisa mhasuru dzemaoko, dumbu, zvidya uye magaro, kugadzirisa chimiro, kubvisa sagging uye cellulite.

Matipi ekudzidzira ne fitball

Tisati taenderera mberi nerwendo rwekurovedza muviri neiyo fitball, ngatirangarire maitiro ekubata nebhora rerabha kuti udzidzise zvinobudirira uye zvine mutsindo. Tinokupa matipi gumi anobatsira pakurovedza muviri une fitball kumba kana kugym.

Iwo maficha ekuita maekisesaizi ane fitball:

1. Panguva yekuitwa kwemaekisesaizi nefetball iwe unofanirwa kutarisisa pamhasuru, unzwe kushushikana kwavo. Edza kurovedza kumhanya uye mhando.
2. Shandisa kudzidziswa kwako kwete chete kurovedza kwenzvimbo dzako dzedambudziko, asi zvakare kurovedza muviri wese. Kuti ubudirire kuonda unofanirwa kushanda pamapoka ese emhasuru, kwete chete dumbu kana chete, semuenzaniso, pamusoro pehudyu.
3. Yeuka izvozvo iyo yakanyanya kufutisa iyo bhora rekurovedza muviri, zvinonyanya kuomesa kuita maekisesaizi. Kana iwe uchingo dzidzira kurovedzwa nebhora, usazviputire iyo kekutanga nguva isati yazara yeiyo elasticity.
4. Kana iwe usingazive maitiro ekuvaka iko kurovedza muviri, shandisa iyo pie musimboti. Sarudza maitiro mashanu kusvika matanhatu uye tenderera pakati pawo mumativi mashoma. Muchikamu chechipiri chechinyorwa chinopa yakatarwa chirongwa chekurovedza muviri chaunogona kushandisa sereferenzi.
5. Zvese makumi mashanu zvekurovedza muviri zvine fitball yatinopa zvakakamurwa kuita zvikamu zvina: kumusoro muviri (mapfudzi, maoko, chifuva), kuhukura (kumashure, mudumbu), muviri wezasi (zvidya nemagaro), muviri wakazara (shandisa ese makuru mapoka emhasuru).
6. Kunyanya inoshanda kurovedza ine fitball kushanda pane tsandanyama corset, saka kunyangwe irozi bhora rezvidya uye magaro rinosimbisa dumbu mhasuru uye musana kusanganisira.
7. Kune akawanda maekisesaizi iwe haudi mimwe mimwe michina yekuwedzera kunze kwebhora rekurovedza muviri.
8. Kana iwe uchiona zvichinetsa kudzokorora mamwe maekisesaizi nefitball (semuenzaniso, kukwana kukwana), wozoichinjisa mune yakareruka vhezheni, kana ita chiitwa ichi zvachose.
9. Maekisesaizi ane fitball ndeaya nzira huru yekudzivirira kurwadziwa musana uye kurwadziwa kwepashure.
10. Verenga zvakawanda nezve mabhenefiti eiyo fitball, uye maitiro ekuisarudza, ona chinyorwa: kurovedza bhora rekudzikisa uremu: kugona, maficha, maitiro ekusarudza.

Kutanga zvekare rangarira, chii chakanakira kurovedza muviri nebhora reyoga:

• kusimbisa mhasuru dzemudumbu, maoko, makumbo uye magaro
• kupisa macalorie uye kuwedzera mafuta kupisa
• kusimbisa nyama dzakadzika dzemudumbu uye mhasuru system
• kunatsiridza mamiriro uye kudzivirira kwekurwadziwa kumashure
• iwo mutoro wakaderera unokanganisa pasina chero kukuvara kune majoini
• fitball iri nyore uye inowanikwa yeiyo yega

50 akanakisa kurovedza muviri ne fitball

Zvese zviitwa zvine fitball zvinoratidzwa mumifananidzo yeGIF, kuti iwe ugone kuona kufambira mberi. Gifs inowanzo mhanyisa maitiro ekurovedza muviri, saka usayedze kutarisisa nekumhanyisa, iyo inoratidzwa pamifananidzo. Ita nekumhanya kwako, zvakanyatsonaka uye nekufungisisa kwakazara.

Exercises pamwe fitball dumbu kuhukura

1. Kumonyanisa fitball

2. Kumuka kwenyaya yacho pa fitball

3. Oblique inoshanduka

4. Kuyambuka makumbo

5. Tenderedza dzimba

6. Kusimudza makumbo pane fitball

7. Hyperextension pane yekurovedza bhora

Kana pano pano zvakasiyana.

8. Padivi rerutivi pamabvi

9. Rutivi rwechigadziko kumadziro: rwemberi

10. Kumonyanisa ne dumbbell

11. Kumonyoroka kaviri

12. Kupasisa bhora kubva pamaoko kusvika kutsoka

13. Bhasikoro

14.Leg anosimudza

15. Chigero

16. Anotendeuka tsoka

17. V-peta negumbo rimwe

18. V-peta

19. Tenderedza bhora rekurovedza pamabvi ake

Exercises pamwe fitball for chidya uye magaro

20. Simudza magaro

21. Simudza magaro negumbo rimwe

22. Isa bhora rekusimbisa kumusana

23. Gumbo rerutivi rinosimudza ibvi

24. Rutsoka rwegumbo rinosimudza: vhezheni yakaoma

25. Kicks kudivi

26. Simudza makumbo kumashure

27. Squat

28. Muto wesquat

29. Squat padyo nemadziro

30. Chikwere pagumbo rimwe

31. Reverse mapapu

Maekisesaizi ane fitball yemuviri wepamusoro

32. Pushups yakavakirwa pachikadzi

33. Pushups yakavakirwa pane fitball

34. Plank pane fitball

35. Kubereka zvinyararire zvemhasuru dzechipfuva

36. French yekudhinda ine dumbbells

Exercises ne fitball yemuviri wese

37. Mabvi akwira mudhara

38. Kumuka kwemagaro mune tambo

39. Kutenderera kwechiuno muchiuno

40. Anotendeudza muviri netambo

41. Gumbo rinosvetukira kudivi mune tambo

42. Kutenderera kwe fitball mu tambo

43. Kukwira

Shanduro inononoka yeiyo cliffhanger:

44. Bata tsoka mu tambo

45. Superman ane fitball

46. ​​Push-UPS ine makumbo ekusimudza

47. Gumbo rinosimudza mubridge

48. Bata tsoka dzakasimudzwa pane fitball

49. Vatambi

50. Magaro nekusvetuka

Kutenda kune iyo gifs youtube chiteshi: shortcircuits naMarsha, Iyo Live Fit Musikana, bekafit, FitnessType.

Fitness elastic band: maturusi-anobatsira

Mienzaniso yezvirongwa zvakapedzwa zvekudzidzira ne fitball

Kana iwe uchida kuita nebhora, asi usingazive pekutangira, isu tinokupa iwe chirongwa chekurovedza muviri ne fitball yekutanga, yepakati nepakati nhanho. Iwe unogona kushanda pachirongwa chakatsanangurwa zvishoma nezvishoma uchiwedzera kana kushandura kurovedza muviri mukufunga kwayo chete.

Onawo:

• Fitness elastic band (mini-bhendi): chii chinonzi + 40 kurovedza muviri
• Nhanho-kumusoro chikuva: nei kudiwa kwema + makumi maviri ekurovedza muviri

Ronga 1: kurovedza pamwe ne fitball yevatangi

Kurovedza uine bhora rekudzidzira kwevanotanga kunosanganisira maviri kutenderera e5 kurovedza mune yega yega kutenderera. Chiitwa chega chega chinoitirwa kwe10-15 kudzokorora kune mumwe nemumwe. Mushure mekutenderera, dzokorora mumakumbo maviri kusvika matatu. Wobva waenderera kutenderera yechipiri. Mabhureki anoita pane zvinodiwa, asi kwete anopfuura 2 miniti.

Kutenderera kwekutanga:

• sumo squat
• Superman ane fitball
• Simudza magaro
• Kutsigira
• Rutivi rwegumbo rinosimudza mabvi

Yechipiri kutenderera:

• Squat padyo nemadziro
• Tambanudza bhora rekurovedza pamabvi ake
• Bata tsoka mu tambo
• Rutivi rwemberi pamabvi
• Reverse lunge

Kuteedzera: 10-15 kudzokorora kwega kwega kurovedza muviri neiyo yoga bhora, iyo denderedzwa inodzokororwa mumakumbo matatu, wozoenda kutenderera inotevera.

Ronga 2: kurovedza pamwe ne fitball yepakati yepakati

Kurovedza nebhora rekurovedza muviri, yepakati nhanho ichave nematanhatu matatu, matanhatu maekisesaizi mune yega yega kutenderera. Chiitwa chega chega chinoitwa 6-15 kudzokorora kweumwe neumwe. Mushure mekutenderera, dzokorora muna 20-2 kutenderera. Wobva waenderera kutenderera inotevera. Mabhureki anoita pane zvinodiwa, asi kwete anopfuura 4 miniti.

Kutenderera kwekutanga:

• Kusimudza gumbo kubhiriji
• Shandura imba
• Mabvi ari mudenga
• Hyperextension pane yekurovedza bhora
• Chigero
• Reverse lunge

Yechipiri kutenderera:

• Rongedza bhora rekusimbisa kumashure
• Gumbo rinosimudza
• Pushups yakavakirwa pachikadzi
• Simudza makumbo kumashure
• muaizi
• Kumuka kwenyaya

Chitatu chechitatu:

• Kutenderera kwechiuno muchiuno
• Kubata kwetsoka pane fitball
• Squat padyo nemadziro
• V-peta negumbo rimwe
• Kick kusvika padivi
• Anotendeuka tsoka

Kuteedzera: 15-20 reps yechiitiko chimwe nechimwe neiyo yoga bhora, iyo denderedzwa inodzokororwa mune 2-4 renji, wozoenda kunotevera kutenderera.

Ronga 3: kurovedza pamwe ne fitball yepamberi nhanho

Kudzidziswa ne fitball yepamusoro nhanho ichave nematanho mana emitambo mitanhatu mudenderedzwa rega rega. Chiitwa chega chega chinoitirwa 6-20 reps kune mumwe nemumwe. Mushure mekutenderera, dzokorora muna 25-3 kutenderera. Wobva waenderera kutenderera inotevera. Mabhureki anoita pane zvinodiwa, asi kwete anopfuura 4 miniti.

Kutenderera kwekutanga:

• Sarudza Crunch (Kusimudza magaro mune tambo)
• Flutter Kicks (Kuyambuka makumbo)
• Rimwe gumbo squat (squat pane rimwe gumbo)
• Yakadzika Yekuwedzera Kuwedzeredza (hyperextension pane yekurovedza bhora)
• Plank Rollout (iwo kutenderera kweiyo fitball mune tambo)
• Gumbo Simudza (gumbo rinosimudza)

Yechipiri kutenderera:

• Pushups yakavakirwa pane fitball
• Plank Sidekick (inokanda kune rimwe divi mune tambo)
• Bhasikoro (Bike)
• Jack squat (squat nekusvetuka)
• Rimwe Gumbo Hip Simudza (Simudza magaro negumbo rimwe)
• Yekupedzisira Gumbo Rinosimudza (Kurutivi gumbo rinosimudza)

Chitatu chechitatu:

• Rutivi Rutivi (Rutivi rwemberi pamadziro)
• Bridge Gumbo Simudza (gumbo Simudza mubhiriji)
• Plank Kick (Bata magokora mupuranga)
• Bhora Paseka (Chinja fitball)
• Push-ups Gumbo Kusimudza (Push-UPS nekusimudza gumbo)
• Sidekick (tsoka padivi)

Raundi yechina:

• Urongwa (Urongwa)
• V-Sits (V-peta)
• Makomo Anokwira Achimhanya (Horizontal kumhanya)
• Gumbo Simudza paBhora (gumbo rinosimudza fitball)
• Sumo squat (Sumo squats)
• Ibvi Kubata Crunch (Double monyorora)

Kuitisa makumi maviri kusvika makumi maviri neshanu kudzokorodza kwega kwega kurovedza muviri uine iyo yoga bhora, iyo kutenderera inodzokororwa mu 20-25 kutenderera wozotungamira kune inotevera raundi.

Izvo zvakakosha kuti urangarire kuti kuonda ndiko hazvina kukwana kuita nguva dzose kurovedza muviri. Pasina kudya kwakakodzera kunyangwe iwo maekisesaizi anoshanda ne fitball haizobatsire kubvisa huremu hwakawandisa. Workout ndiyo inokonzeresa mhasuru toni uye mhando yemuviri, nepo muchiito chekudzora huremu zvakakosha kugadzirisa dhayeti.

KUSVIRA ZVAKANAKA: sei kutanga nhanho nhanho