Da farko, an yi amfani da ball don magance marasa lafiya tare da matsaloli na baya, kuma daga bisani ya fara amfani da fitilu don wasu dalilai, ciki har da slimming. Yau kusan kowace cibiyar wasan motsa jiki yana da ɗalibai da suke amfani da wannan kwallon.
Ayyuka tare da fitilu don asarar nauyi zai taimaka:
- Don samar da kyakkyawan matsayi. A lokacin gabatarwa, ƙwayoyin baya suna aiki a kan ball, wanda ya zama babban corset.
- Yi taimako mai kyau daga jarida. Don kula da daidaito cikin dukan aikin, dole ne ka ci gaba da riƙe da latsawa cikin tashin hankali.
- Muhimmiyar ƙaruwa da ƙarfi. A lokacin motsa jiki, dukkanin kungiyoyin muscle suna aiki, wanda zai ba da damar inganta sautin dukan kwayoyin.
- Rabu da ciwon baya da kuma wasu cututtuka, kuma ƙara da sassauci .
- Inganta sassaucin dukan jiki. Ayyuka a kan fitbole zasu taimaka wajen yin kyau sosai, wanda ba za'a iya samu ba tare da wasu aikace-aikace.
- Rabu da karin fam. A lokacin darussa a kan ball, ana inganta mota, wanda ke taimakawa wajen cinye manyan kaya cikin jiki.
Yadda za a zaba nauyin wasan motsa jiki don asarar nauyi?
Irin wannan motsa jiki na wasan motsa jiki ne mai mahimmanci. A lokacin da za a zabi wani wasan kwaikwayo, dole ne ka kula da kullin kayan da aka yi da kwallon. Samfurori na substandard suna da wari mai laushi na roba, wanda har ma da lokaci ba ya ɓata. Yi la'akari da lakabin da aka nuna iyakar girman ball, amma ba a bada shawara don ƙaddamar da shi sosai, saboda hadarin rushewa ya karu. Don samun kyakkyawar diamita don girma, amfani da dabi'u a teburin.
| Diamita na ball, cm | Height, cm |
|---|---|
| 45 | |
| 55 | 152-164 |
| 65 | 164-180 |
| 75 | 180-200 |
| 85 | > 200 |
Wani hanya mai mahimmanci - don zama a kan ball, gwiwoyi ya kamata a sami kadan ƙananan ƙananan ƙashin ƙugu.
Jirgin Lissafin Rashin Laya
Horon kan kwallon zai taimaka maka inganta yanayin jarida, baya, makamai da ƙafafu.
- Lambar aikin motsa jiki 1 - sit-ups. Irin wannan aikin yana bada shawarar ga duk waɗanda ke jin zafi a baya, ciki har da mai ciki. Ɗauki kwallon kuma ya zama baya ga bangon, ya sa fitball tsakanin ku da bango. Squat har sai akwai digiri 90 tsakanin kwatangwalo da ƙafa. Zuwa kwallon ba ya fita kuma ba ya tsangwama, dole ne a danna shi a kan bango. Yi 10 sit-ups.
- Lambar motsa jiki 2 - tsalle. Don ƙarfafa ƙafafu da tsalle-tsalle ya zama wajibi ne don yin motsawa a kan fitilun da zazzafar nauyi. Jump don haka kafafu ba su fito daga bene, amma kwando daga ball. Jira har sai kun ji damuwa a kafafunku, kimanin 40 sun yi tsalle.
- Lambar motsa jiki 3 - karkatarwa. Dole ne ku shirya don haka babban abin da ya dace ya kasance a kan dabino, wanda ya kamata a kai tsaye a ƙarƙashin kafa, kuma kwallon yana ƙarƙashin idon kafafun. Dole ne jiki ya kasance daidai da kasa. Ayyukanka shine a cire gwiwoyinka zuwa kirjinka yayin yayinda zazzagewa zai sake komawa matsayin su. Yi maimaita sau 10-15.
- Lambar motsa jiki 4 - latsa. Sanya a kan ball a irin wannan hanyar da yake ƙarƙashin kwatangwalo, kuma ba ku hau shi ba. Tsarin jiki ya kamata ya kasance a kan safa da kan ball, sa'annan ka sanya hannunka a kan kai. A kan fitarwa, ya dauke jiki, kamar yadda ya kamata, ƙara shi da inhalation. Shin saiti 15.
- Lambar motsa jiki 5 - mirgina. Samu a kan gwiwoyi ka ɗora hannu a kan ball. Ayyukanka shine don lalata manema labaru , da jinginawa a gaba, mirgine a kan iyakokinku. Tsaya a cikin wannan matsayi na dan lokaci kaɗan kuma komawa zuwa wurin farawa. Maimaita sau 15.
Irin waɗannan aikace-aikace masu sauki zai taimake ka ka rasa nauyi kuma ka inganta yanayin jikinka. Yi koyi sau uku a mako, idan akwai marmarin, sannan kuma.