Useful muchiitwa musana feetball

Makambozvibvunza chii Tichitarisa mutoro angakudzivisai kwedu shure? Muupenyu hwake hwose, basa rayo - kuramba akakwana wehunyambiri nzvimbo mumuviri, uye hazvisi nyore. Chengetedza utano hwake - hwedu pakarepo basa. Izvi kwazvo muviri kuchakubatsira kuti kusimbisa musana tsandanyama pamusoro fitball.

Chokwadi vakanzwa fitball, yokurovedza muviri bhora, yakakurumbira mazuva ano pakati ruzivo Vamhanyi, uye pakati vatsva iyi. Fashion hazvisi netsaona. Simulator Izvi zvinogona kupa kumanikidzwa kwazvo, saka akaponesa kumashure tsandanyama ane nomuzongoza zvisina kufanira zvinorema. Ndokusaka, somuenzaniso, shure rinotenda pamusoro fitball pachii nhumbu zvinenge zvose pamuviri amai.

Funga nzira vashoma kuenda pamwe bhora. Exercise pamusoro fitball musana, mufananidzo unopirwa munyaya ino vari akakodzera vanhu vose unyanzvi siyana.

We vatarisire muzongoza

Basa yokutanga muviri feetball kumusana - kusimbisa musana extensor tsandanyama kuti yekuzvidzivirira zvinokuvadza kubasa uye kumba kurovedza. Kuwedzera fitball, Nehunde pamusoro dumbbells 1-1,5kg (pachiyero kurovedzwa kwenyu).

Kutanga chinzvimbo - kupfugama pamberi fitball akavata pasi dumbu rake. Ipapo ruoko mumwe achatorwa pamusoro dumbbells, maoko zvakasiyana-siyana pasi pauriri (zvinofanira hwakakungwa emaoko wokura nemichindwe pasi). Taz Haatauri rezasi dumbu kuti vaifanira chakati pamusoro fitball. Head panguva chengeta ngaatarire, tarisa pasi.

Panguva yechiitwa urongwa uhwu mutsai pamafudzi uye musoro uye zvinyoronyoro anopararira ake maoko kumativi kune rimwe zvinoenderana pamapfudzi enyu. Kutsauka panguva lumbar nzvimbo havafaniri kubvumirwa. Uyezve kumutsa rworuboshwe zvokuti musana zvishomanana Curling kwakaitika. Zvisinei, The rworudyi, anoramba wakasimba. Panzvimbo ino tikatora anenge mashanu seconds.

Dzokorora saizvozvo kurudyi, kuruboshwe - iri pokutangira chinzvimbo. Iva nechokwadi chokuti pafudzi panguva iyoyo vakatamira, muviri curl they, uye rezasi chikamu muviri - mudumbu, hudyu, makumbo - akaramba mira.

Kuekisesaiza kunosanganisira 5 majana kumativi ose, ipapo zvinoda kuregawo kweminiti imwe. Zvadaro, zvichiita kuti kutora kwakanyanya Zviidzo uye uwandu repetitions kuwedzera kune 8-10. Asi zvinopfuura 4 Nzira regai chinodiwa.

Kwete nomuzongoza asiwo venhau

Perfect vaya vanofanira kusimbisa lumbar nomuzongoza. Zviri chaiwo "chikepe" pachaunga, asi pamwe bhora.

Kutanga chinzvimbo sezvinotevera: pasi pasi dumbu rake fitball, tatamuka uye ruramisa makumbo, maoko zvechizarira chayo romusoro wake. Aimanikidzwa fitball redzimba kusiyiwa.

Kana iwe kumhanya pane zvishoma mamhanyiro kunofanira kumutsirwa dzimba dzichienderana makumbo twasu. Zvadaro zvishoma nezvishoma kudzokera kutanga chinzvimbo. Pakutanga, hapana anopfuura 2 Nzira, mumwe nomumwe 8 nguva.

Pashure pekanguva tichandovigirei nhamba repetitions kusvika 12, kuita mharidzo matatu. Paaizosvika nyore kuita omesa basa - vakayambukira ake pamberi muchichengeta. Unogona kuita chiitwa pamwe weighting (dumbbell, Pancakes kubva pakapuranga kamwechete).

Simbisa pamapendekete uye shure

Chinangwa ichi nokuda feetball kuti musana - kusimbisa latissimus shure tsandanyama uye neshure pamafudzi tsandanyama.

Kutanga chinzvimbo - imi mumire pamberi fitball. The hwakakungwa panguva kugokora ruoko akabata dumbbell nezvimwe ruoko kuvimba bhora. Rimwe gumbo riri zvishoma pedyo bhora.

Housing zvakanaka uye zvishoma nezvishoma akasendamira mberi, musana wake yakagadzirisa napo. Hand pamwe weighting anoramba nechepasi. Kutamburira wokudhinda, vaikunga kugokora kuti muviri it ari dumbbell. Zvadaro pane kudzokera pakutanga nzvimbo.

Yakabudiswa 2 rinovira, mumwe nomumwe aine 8-10 repetitions. nhamba yavo kuwedzera zvishoma nezvishoma kusvika 12-15, uye iwe unogona kuita nemhando zvitatu. Initial kurema dumbbells - kubva 2 kusvika 4 makirogiramu, pakupedzisira tora kwakanyanya - kusvikira 6 makirogiramu. Uye regai hanya miniti zororo pakati repetitions.

pasi rose muviri

Kana achiita pachiitwa ichi nokuda feetball (musana) vakadzidziswa lumbar musana wake, mapendekete, wokudhinda yokumusoro chikamu pazvidya.

Kutora kutanga chinzvimbo, kugara fitball, makumbo transcend uye akadzinga bhora pasi pake. Backrest riri fitbole (dzakaonda mashizha uye mapfudzi), kuti chiuno sezvazvakaita mudenga. Makumbo hwakakungwa kuruoko rworudyi yorusvingo, mira pasi, mabvi ako zvakananga pamusoro wako Zviziso, tsoka mafudzi upamhi oga, maoko muhudyu.

Mberi kusvika kurovedza. Zvishoma nezvishoma kudzikisa muhudyu kuitira kuti chipande uye mapfudzi vakanga vachiri aimanikidzwa bhora. Zvadaro reverts pabasa rayo yepakutanga. Musakanganwa kuita nechokwadi chokuti muviri panguva yose yechiitwa yakanga yakafanana pasi, uye mashizha pazvinhu bhora (zvichengetedze pachiyero).

Kana pasina dambudziko chokupika kuita maekisesaizi dumbbells yairema anenge mumwe kilogram muruoko, zvingadarowo kuti kuvimba gumbo rimwe chete. zvazvingava Initial - 10 rinodzokorora zvose yacho (vanosvika maviri), ipapo mutoro inowedzerawo.

Usakanganwa pamusoro maoko

Chinangwa wechishanu muviri feetball kumusana - kusimbisa tsandanyama ari lumbar, biceps, triceps.

Uise muviri uri fitball yakafanana yapfuura muviri, asi maoko ari nokukiya brushes kumwezve mberi. Kana muviri anofanira vakatendeuka vose mirayiridzo rave shure ake. Rezasi chikamu muviri hakusi, maoko yakananga uye iri yemauto muviri zvinofambirana pasi.

Ichi muviri nyore rinoitwa kakawanda (ka20 kupfuura). Omesa basa rinogona kuva dumbbells kana pannukakku.

Iyi ndaza haina dzoga muviri, asi rine ose anodiwa dzokubvisa zvinobudirira kukanganisa shure netsandanyama.