Exercises vane fitball nokuda tetepa nhamba.

Kasiri kare, kuti California masayendisiti yaiitisa kumwe kuedza prelyubopytny. Vakatora boka revazvipiri anoverengeka uye akavabvunza kuti abate makirasi pamusoro fitball. Tsandanyama chidzidzo chimwe nechimwe akanga kuongororwa aiwanzopiwa wokushanda electrodes. Results of pakudzidza akasimbisa kuti Muchiitwa pamwe fitball kaviri sezvo kunobudirira Pilates kana yoga. Pamusoro pokuitira kurovedza iri kusagadzikana bhora, mabasa anofanira kuramba takatsiga muviri pachinhu midziyo zvemitambo. Naizvozvo, kana basa kwakadaro kusashanda kaviri kupfuura tsandanyama. Fitness vanodzidzisa vanonyatsoziva kuti vane fitball muviri havasi chete inoshanda chaizvo asi akachengeteka.

Uyewo, chiine fitball zvikuru kukwanisa kutsiva vakawanda simulators. Kana uchisarudza feetball zvikurukuru kuteerera mashoko kubva icho chakaitwa. Vaiona akanakisisa chete raive nebutiro balls pasina kuwedzera latex. Kana kukuvara, havaiti dzinoputika, uye zvishoma nezvishoma deflates. The dhayamita of bhora - chinhu ezvinhu chinokosha hwomutambarakede muviri. Kana kukwirira wako idukusa 165 cm kutenga fitball 45 masendimita ari dhayamita, pamwe kuwedzera kubva 165 kusvika 185 masendimita yakakodzera bhora dhayamita pamusoro 55 cm kana uri pamusoro 185 cm kutenga bhora ane dhayamita 65 cm.

Exercises vane fitball zvakakwana kuita katatu pavhiki awa rimwe. Kuwanda anoita 2-3, nhamba repetitions - 15-20 nguva. Classes kutanga ushamwari uye anopedzisira kutambanuka. Between nemhando inokurudzirwa Kurovedza muviri: kufamba munzvimbo, vachisvetuka tambo.

Exercise pamusoro fitball nekuda kwechaunga

Nokusimudza makumbo - kurovedza rezasi abs

Avete shure kwako, rerekai mabvi ako uye clamped fitball pakati mhuru. Muchekei bhora kubva pasi, isu mutsai magaro nekusunga pamabvi kuti chipfuva. Kana muviri sokuti kuoma, regai kusunungura magaro dzako pasi. Haufaniri kunzwa mutoro yakakwana? Zvadaro omesa muviri nokuwedzera nokusimudza yokumusoro chikamu redzimba.

Exercise nokuti rokumusoro chikamu venhau. muviri flexion

Dzakaonda loin pamusoro bhora uye maoko ake vakabata shure musoro wake. Kuteura muviri kusvikira bhora asingadi kubata zvipande. Dzokera pokutangira chinzvimbo. Kuekisesaiza ndiko nyore kuita kana muchinge maoko ako.
Nokuti vakadzidziswa zvakawanda vatambi tinopa kuzviitawo muviri, asi kuvimba mumwe gumbo.

Exercise nokuti oblique tsandanyama kuti vanoumba muchiuno

Nhema pamusoro musana wako uye muise tsoka dzenyu pamusoro fitball, akatsivama kuruoko rworudyi akachinjikana. Wana maoko enyu shure musoro wako. Nokusimudza muviri, kurudyi utambanudzire ruoko rwako rworuboshwe kuti ibvi. Ita chete, asi kuruboshwe divi.

Muchiita magaro

Nhema pamusoro fitball dumbu, saka kuti kutsigira ikasawira chiuno. Makumbo dzakatwasuka, maoko shure musoro wake. Follow tilts mberi, anenge akabata pasi, uye kubviswa kumashure muviri zvishoma kutenda kwako kushayiswe yepazasi shure (kuti zvinhu zvive nyore, unogona ruoko tsoka dzako plinth).

Kubva kutanga chinzvimbo ichi maoko ake zororo kuzorwa pasi uye dzenyu patsoka kuchisimudza. The muviri wose kuumba achirurama mutsetse. Zvino simudza makumbo ako mupristi sezvinobvira, vachiedza kuita sangano iri nokuda guru gluteal netsandanyama.

Pasina kuchinja nzvimbo mumuviri, edza zvinotevera chiitwa. Kuparadzira makumbo voga uye batanidza zvakare.

Side pazvidya

Get namabvi ako uye ruramisa muviri wako. Isa fitball kurutivi pachake uye waishandiswa pake hwakakungwa panguva kugokora noruoko rwake rworudyi. Straight kuruboshwe gumbo tora parutivi, pasina vachikotama, vachasimudza, ipapo ezasi zvishoma nezvishoma. Dzokorora nedzimwe gumbo uye tora zvishoma.

Pemvura hudyu yomukati

Akatasva cheya, isa fitball pakati pamabvi ake uye springy kufamba nepavaigona kusvikira zvino, kusvikira unonzwa zvishomanana unopfuta manzwiro ari netsandanyama.

Kuvandudza chimiro nechityu

Kuti sungisa chipfuva uye kuti zvakajeka contours, aenderane zvinotevera zvemumusangano.

Fitball anobatirira pakati maoko enyu, zvishoma vachikotama emaoko enyu. Svinai bhora sezvo simba zvakakwana Bata chinzvimbo ichi masekondi 20, ipapo pakarepo vachienda.

Avete shure kwako, vanoisa fitball pasi seri musoro wako uye kirasipi maoko ake. Nhongai mumwe goko pamberi pake pamusoro yakarurama maoko uye zvishoma nezvishoma kudzokera pokutangira chinzvimbo.

Kugara tichiita kurovedza pamwe fitball, iwe achakurumidza cherechedzai kuti tsandanyama ave kwakavharwa nenyama, dzakaonda muchiuno uye wakagwinya.