Bhora rehutano , kana fitball - inoyevedza yemitambo simulator, iyo muna 2008 yakanzi ndiro inonyanya kushandiswa mumakambani ehutano nguva dzose. Kudzidzira pabhokisi rinoputika kunopa mutumbi mutoro wakasiyana-siyana, uye kunze kwezvo, zvinonakidza uye zvisingaiti kuti uite mazviri. Kudzidzira muviri nebhokisi hakusi simba uye kutsungirira chete, asiwo unhu hwakadai sekushandura uye kuwirirana kwekufamba. Mukuwedzera, zvidzidzo zvese pa fitball mumwedzi miviri chete zvinonyanya kuvandudza kutsvaga.
Kudzidzira pane bhora: chiduku chenhoroondo
Mune aerobics, fitball haina kuuya zvachose mumakore achangopfuura, sevamwe vanotenda. Yakatanga kushandiswa pakutanga kwema1950 muSwitzerland - asi panguva iyoyo yaive yezvokushandisa izvo vanachiremba vanokurudzira kune varwere vane mitezo. Makore makumi maviri chete gare gare, masayendisiti eAmerica akatanga kuchitarisa semafungiro emitambo kuvanhu vose. Mumakore ekuma1990, apo kuumba, aerobics, weightlifting yakave yakakurumbira, bhora reSwitzerland rakatanga kushandiswa sezvazviri ikozvino.
Kwenguva yakadaro, yakawanda yakaoma yakave yakagadzirwa iyo inobatsira uye kubvisa marwadzo ekudzoka, uye mutsara dzemazwi uye kusimbisa muviri wose. Nhasi, kurovedza kwekunyora nebhokisi ye gymnastic, pamwe nekumwe kushanda kwechimiro chakasiyana, zvinozivikanwa zvikuru.
Anodzidzira pabhora
Kudzidzira kubasa ne fitbolom pane zvakawanda, uye mamiriro evanhu vose ava vanodzidzisa zvakasiyana-siyana vanosarudza zvavanokwanisa. Tinokupa zvinetso zvakakwana uye zvakasiyana-siyana zvinokubvumira kudzidzisa muviri wose. Usakanganwa kuti pakutanga kwekudzidzira, kushambidzika kunokosha (zvichida kushambadzira kwemaviringi nemajoka ose uye iko kwemaminitsi mana kusvika kumasere).
Kusimudza mapiritsi (kushanda mumhepo, kumashure, makumbo)
Isa pasi pamberi pebhola, achikandira makumbo ake paari, asingabati tsoka dzake. Tora bhora nemakumbo ako iwe pachako, uchisimudza mapirasi kumusoro. Pamukona wepamusoro, tora kwemaminitsi mashomanana, uye dzokera kunzvimbo yekutanga. Iwe unogona kuzorora zvanza zvako pasi. Dzokorora kanomwe.
Slops kumativi (press and oblique musikana musimba)
Kurerekera shure, bhora rinoputika pakati pemakumbo, rakakotama pamabvi, maoko achizorora pasi. Usabvarura mapepa, tenderera makumbo ako kurudyi, dzokera kumashure, uye tenderera kuruboshwe. Iwe unoda kudzokorora gumi kwakadaro. Pakusvika pakakwirira, makumbo anofanirwa kuve akarurama - edza uye ozviita nenzira yakasiyana.
Kutarisana ne fitball (press)
Kurereka pasi, bhora rinonamatira pakati pemabvi, makumbo akadzikamisa, maoko ari shure mushure, dumbu rinenge rakaoma. Simudza makumbo ako uye ubvise mapepa kubva pasi. Dzokorora kaviri.
Push-ups
Rara pasi nedumbu rako pane fitball uye enda mberi nemaoko ako kuitira kuti makumbo ose pasi pemabvi agare pabhola. Gwaira zvishoma zvishoma maoko ako, uchiita zvekusimbisa-ups. Zvinotora kudzokorora ma 10-12. Ichi chiitiko chinosanganisira misungo yemuviri wose.
Dzose-shanduka (maoko, kunyanya kumashure kwemaoko)
Maoko anozorora mubhola, tsoka - muvhu, muviri unoita rwonzi rwakarurama kumativi ose. Zvishoma nezvishoma zvinoputika, kuputira maoko mumakumbo. Dzokorora zvakanyanya sezvaunokwanisa, zvakanaka 10-12 nguva.
Misoro inosimudza (pamakumbo nemakumbo)
Rara pasi nedumbu rako pane fitball uye enda mberi nemaoko ako kuitira kuti makumbo ose pasi pemabvi agare pabhola. Zvimwe wakasimudza makumbo ako zvakakwirira sezvinobvira. Ita nguva 10-15 pamakumbo ose.
Kudzidzira pabhora kunofanira kuitwa mumaminitsi makumi mana katatu pavhiki. Paunopedza zvose, tangotanga zvakare. Somugumisiro wekudzidziswa uku, iwe uchawana kutsungirira , simba, uye kukanganisa. Muvhidhiyo unogona kuona maitiro emuviri wose, izvo zvichabatsirawo kwauri.