Stability Ball Workout

Ukujima kwebhola elizinzile kuthola ukuduma kakhulu emhlabeni wokuqina ngenxa yemvelo yawo eguquguqukayo nezinzuzo. Lezi zindlela zokujima zenzelwe ukuhlanganisa amabhola azinzile, aziwa nangokuthi amabhola aseSwitzerland, okungamabhola amakhulu aphephethekayo. Amabhola okuqina angasetshenziswa ekuzilolongeni nasezinkambisweni eziningi ukusiza ukuthuthukisa ukuqina kwakho, ukulinganisela, namandla asemqoka. Noma ngabe ungumfundi osanda kufunda noma ungumthandi wokuqina onolwazi, ukusebenzisa ukujima kwebhola elizinzile kungakunikeza inselele enkulu emzimbeni wakho futhi kuyise ezingeni elisha lokuzivocavoca umzimba.

Amabhola azinzile kulula ukuwasebenzisa futhi angafakwa ekusebenzeni ngezindlela eziningi. Angasetshenziselwa ukwelula, ukuqinisa, kanye nokuzivocavoca kwe-aerobic, okuwenza abe yinketho enhle kakhulu kunoma ubani ofuna ukuthuthukisa impilo yakhe yomzimba. Izinqubo zokujima ezenziwa kumabhola azinzile ziklanyelwe ukubekela inselele umzimba wakho ngezindlela ezihlukene, okusiza ukuthuthukisa ileveli yakho yokufaneleka iyonke.

Ukuzilolonga kwebhola lokuzinza nakho kugcizelela ukubaluleka kokulinganisela. Ukungazinzi kwebhola kwenza kube inselele ukugcina ibhalansi, okudinga ukuthi umzimba wakho ubandakanye imisipha ehlukene ukuze ugcine uzinzo. Ngokuhamba kwesikhathi, lokhu kungasiza ukuthuthukisa ibhalansi yakho iyonke nokuxhumana.

Ukuzilolonga kwebhola lokuzinza kunconyelwa kakhulu kubantu abafuna ukuqinisa imisipha yabo eyinhloko. Umnyombo uyingxenye ebalulekile yomzimba, futhi udlala indima ebalulekile ekugcineni ukuma nokulinganisela okufanele. Ukuzivocavoca okwenziwe kumabhola azinzile kusebenza emisipha eyinhloko, okusiza ukuthuthukisa ukuzinza nokulinganisela okuphelele.

Enye yezinzuzo ezibaluleke kakhulu zokujima kwebhola elizinzile ukuthi ivumelana nezimo kakhulu. Angalungiselelwa ukuthi alingane nanoma yiliphi izinga lokufaneleka, awenze afaneleke kwabasaqalayo, abamaphakathi, nabathanda ukufaneleka abathuthukile. Lokhu kuvivinya umzimba kulungele futhi abesifazane bayo yonke iminyaka, kuhlanganise nabesifazane abakhulelwe.

Uma umusha ekusebenzeni kwebhola elizinzile, kubalulekile ukuthi uqale ngokuzivocavoca okuyisisekelo ukukusiza ukuthi ukhululeke ngemishini. Njengoba ukhululeka kakhulu ngebhola, ungaqala ukufaka izivivinyo ezithuthuke kakhulu.

Isisekelo sanoma yikuphi ukusetha kokuzivocavoca kwasekhaya kufanele kube isethi ye-dumbbell kanye nebhola lokuzivocavoca. Ungakwazi ukukhomba noma iyiphi ingxenye yomzimba ngezindlela ezihlukahlukene, ukwandisa amathuba akho okulahlekelwa amafutha nokuthola imisipha.

Ama-Dumbbells akuvumela ukuthi ukhathale imisipha yakho kalula phakathi kwebanga olifunayo lokuphindaphinda, okusiza ekwakheni imisipha entsha. Iqiniso lokuthi ubambe elilodwa esandleni ngasinye likunikeza ukukhula kwemisipha okulinganiselayo futhi ithuthukise imisipha yakho eqinile ngoba uphoqeleka ukulawula ukunyakaza kwayo.

Ibhola lokuzivocavoca lihle kakhulu ekwandiseni ukungazinzi kokuzivocavoca, okuzothuthukisa amandla akho ayisisekelo. Okukhulu ukungazinzi, ukuzivocavoca kanzima. Ngaleso sizathu, ibhola lokuzivocavoca liyithuluzi elihle ongalisebenzisa ngokuhambisana ne-dumbbell ekuqeqesheni i-abs, ngoba uzozabalaza ukuqedela amasethi akho okuzivocavoca okungazinzile, ngisho noma i-dumbbell yakho enzima kakhulu ingu-10kg.

Uhlelo lokujima lwebhola elizinzile kulula ukulithuthukisa, futhi lingalungiselelwa ukuthi lilingane neleveli yokufaneleka kwakho, imigomo, nokuncamelayo. Uhlelo olujwayelekile lokujima kufanele luhlanganise ukuvivinya umzimba okuyisisekelo, ukuvivinya umzimba okuphezulu, nokuzivocavoca umzimba okuphansi. Uhlelo oluhle lokuzivocavoca kwebhola lokuzinza kufanele lwenzelwe ukuphonsela inselelo umzimba wakho ngenkathi uqinisekisa ukuthi awuzikhandle ngokweqile.

Sengiphetha, ukujima kwebhola elizinzile kuyindlela enhle yokuthuthukisa ukuqina kwakho, ibhalansi, namandla ayisisekelo. Ukujima kuguquguquka, kulula ukuzivumelanisa nezimo, futhi kungalungiswa ukuze kuhambisane nanoma yiliphi izinga lokufaneleka. Ngokuhlanganisa ukujima kwebhola elizinzile ohlelweni lwakho lokuzivocavoca, ungakwazi ukubekela inselele umzimba wakho futhi ukhuphule izinga lakho lokufaneleka uliyise kwelinye izinga.