Fitball: maphunziro, masewera olimbitsa thupi, mapulogalamu ndi malingaliro * Crossfit

Fitball ndi mpira waukulu wofufutidwa wokhala ndi masentimita a 45-75 masentimita ndipo umatchulidwanso kuti phunziro la gulu ndi projekitiyi. Pachimake pa kutchuka kwa zida izi zidabwera kumapeto kwa zaka makumi asanu ndi anayi - koyambirira kwa zikwi ziwiri. Kenako "Swiss ball" inali njira yeniyeni, ndipo adapeza maphunziro ambiri othamangitsa, adayesa kuyigwiritsa ntchito pamapulogalamu onse amphamvu. Tsopano hype yatsika, ndipo othamanga nthawi zambiri amangotenga mpira akafuna kugwedeza atolankhani kapena kusintha hyperextension.

Mu mtundu wa phunziro la aerobic, fitball ndimasewera ndi zosangalatsa zomwe zimadumpha, kusinthana komanso gulu la zochitika zosiyanasiyana zosangalatsa.

Kodi fitball ndi chiyani?

Olimbitsa thupi olimba amati zida zonse izi ndi magulu amakalasi amafunikira chinthu chimodzi - kukopa munthu wosafuna kwambiri maphunziro, kumulipiritsa ndalama ndi kumusangalatsa kwa ola limodzi kuti asataye chidwi chake ndikusunthira mwanjira ina iliyonse.

M'malo mwake, fitball ndiyothandiza pa:

kukonzanso kwa mafupa ndi mawondo amchiuno pogwiritsa ntchito mankhwala;
kuchotsa katundu msana pamene mukuchita masewera olimbitsa thupi;
kuwonjezeka kwa mgwirizano pambuyo pa opaleshoni kapena kuvulala;
kuchepetsa axial katundu pa ODA (minofu ndi mafupa dongosolo) pa kulumpha.

Ndi ife tokha amene timaulutsa china chosiyana. Bwalo lolimbitsa thupi lomwe limanenedwa kuti limathandizira kulowetsa mkati mwazomwe zimakhalira minofu motero limathandizira kagayidwe kake, ndikuthandizira kuwotcha mafuta. Kodi zili choncho? Zimatengera zomwe mungachite ndi mpirawo. Ngati masewera olimbitsa thupi onse atakhala pansi ndikudumphira projectile pansi pachidendene chanu, simuyenera kudikirira zotsatira zapadera. Kutheka, simungakwanitse "kuwotcha mafuta" konse, makamaka ngati simukutsata zakudya zoyenera.

Koma ngati fitball imagwiritsidwa ntchito ngati projectile yomwe imakupatsani mwayi wowonjezera pulogalamu yathanzi, ndipo eni ake amadyanso bwinobwino, zonse zidzakhala bwino ndi mafuta. Adzachoka. Chifukwa chake zonse zimadalira osati kusankha kwa maphunziro olimba ndi zida, koma momwe maphunziro alili olemera ndi zinthu zoyenera, monga squats, ma deadlifts ndi makina osindikizira. Inde, kumapeto kwa phunziroli ndizotheka kupotoza mpira ndikusinthira hyperextension.

Mitundu ya fitballs

Pali mitundu ingapo ya mipira yolimbitsa thupi, ngakhale izi ndi zida zoyambira:

Kukula kwamitundu - pali mipira kuyambira masentimita 45 mpaka 75 masentimita, izi ndi ngati mutenga msika wamsika wamasewera. Pazolinga zapadera, monga kuphunzitsa osewera basketball, pakhoza kukhala zipolopolo zazikulu.
Mwa mtundu wokutira - mpira wokhazikika umakhala wa mphira komanso osazembera. Palinso zosankha zosavuta zomwe, makamaka, zimapangidwira kuti azitha kukhala m'madzi, koma m'makalabu apanyumba amathanso kupezeka m'maholo.
Malinga ndi momwe zimakhudzira - zodziwika bwino komanso zolumikizira kutikita minofu. Zomalizazi zimagwiritsidwa ntchito kuthupi komanso MFR (kumasulidwa kwa myofascial).
Mwa kusankhidwa - malo osewerera ana ndi kulimba Zoyambilira zitha kukhala ndi ma handles, mumapangidwe osangalatsa, koma sanapangire maphunziro akuluakulu.

Momwe mungasankhire mpira woyenera?

Kufananitsa mpira ndikosavuta. Muyenera kuyimirira, kukhotetsa mwendo wanu pabondo ndikubweretsa chiuno chanu pansi. Mpira uyenera kukwana pansi penipeni pa ntchafu ndipo sayenera kukhala wofanana mofanana ndi pamwamba pa mwendo.

Kwa okonda manambala ndi ziwerengero, palinso mbale yokhala ndi kukula kwa omwe akukhudzidwa ndi kukula kwa fitball:

Mpira mwake	Kukula kwa othamanga
65 masentimita	150-170 masentimita
75 cm	170-190 masentimita

Mipira yokhala ndi masentimita 45 masentimita imapangidwira ana.

Ubwino wa masewera olimbitsa thupi a gymnastic

Kuchita masewerawa kuli ndi zabwino komanso zoyipa zonse. Ubwino wake ndi:

mpirawo ndi wofewa, ndizosatheka kuvulaza msana panthawi yopotoza;
ndiyosakhazikika ndipo imathandizira kuphatikiza minofu yocheperako yocheperako panthawi yamaphunziro;
ndizosavuta kugula kunyumba kapena mchipinda chilichonse chaching'ono ngakhale pantchito;
ndizabwino kukhala pamenepo nthawi zonse;
nthawi zina amatha kusintha benchi;
fitball ndiyabwino pophunzitsa okalamba ndi amayi apakati;
pamenepo mutha kutambasula minofu yakumbuyo kwa iwo omwe sangathe kuyichita monga kalembedwe;
chipolopolocho chimathandizira kusiyanitsa kulimbitsa thupi ndikuwapangitsa kukhala osangalatsa.

Mutha kunena nthawi yomweyo kuti fitball ilibe mphamvu yamatsenga. Inde, masewera olimbitsa thupi ndi iye ndi ovuta pang'ono kuposa masewera olimbitsa thupi pansi kapena ndi thupi lanu. Mukamaphunzitsa mpira, munthu amalandila projectile yosakhazikika yomwe iyenera kukhala yoyenera asanachite masewera olimbitsa thupi. Chifukwa chake, fitball imagwira ntchito.

Kodi gulu la fitball ndi chiyani? Izi ndizomwe zimachitika nthawi zonse zomwe zimawotcha mafuta, kuwonjezera kugwiritsa ntchito kalori, kulimbitsa mtima ndikulimbana ndi kutopa. Alibe zabwino kuposa zina.

Chofunika: palibe kufananitsa komwe kwapangidwa kuti kuchuluka kwa maphunziro a fitball kumathandizira bwanji metabolism. Koma pali kafukufuku yemwe akuwonetsa kuti masewera am'mimba amathandiza kwambiri pa fitball kuposa pansi.

Chifukwa chake, kwa mlendo wamba wa malo ochitira masewera olimbitsa thupi, yemwe amatha kuchita masewera olimbitsa thupi achikale ndi barbell ndi ma dumbbells, mpirawo ungangokhala wothandiza pakuchita zopindika, kuwongolera ndikuwongolera hyperextension, ndipo mwina "Mpeni waku Switzerland". Zonsezi ndizochita zolimbitsa thupi komanso zofunikira.

Ndani akutsutsana kusewera fitball?

Kuchita masewera olimbitsa thupi ndi mipira kumaphatikizapo kulimba kwa ana, kulimbitsa thupi kwa amayi apakati komanso ntchito za okalamba. Sitiyenera kunena kuti projectile ikutsutsana yokha. Zochita zina sizingakhale zoyenera kuvulala kapena zovuta zamagulu.

Makamaka:

Sitikulimbikitsidwa kuti mupange mlatho wokongola womwe umathandizidwa ndi fitball yolumikizira mafupa amchiuno osakhazikika, kupsinjika kwawo kapena njira zobwezeretsera pambuyo pobzala.
Ndikofunika kusiya kupotoza ndi hernias ndi kutulutsa gawo mu "yogwira" gawo, pakakhala kupweteka. Pomwe msana umakonzedwanso, zolimbitsa thupi zitha kuphatikizidwa pulogalamuyi ngati ingavomerezedwe ndi dokotala wochita masewera olimbitsa thupi.
Kankhani ndi masokosi pa fitball sikuyenera kuchitidwa ndi kuvulala kwa mawondo, mafupa amchiuno ndi mapewa.
Ndikofunika kukana zowonjezera ndi ma bondo osakhazikika, chifukwa ntchitoyi imafuna kuthandizidwa bwino.

Pali malingaliro olakwika ambiri pa intaneti za kuphunzitsa amayi apakati pa fitball. Mpirawo sofunikira kuti munthu aphunzitsidwe, komanso, ngati mayi azolowera kuchita masewera olimbitsa thupi, ndibwino kuti apitilize kuwachita mopepuka. Zochita zolimbitsa thupi zomwe zimayambira kumapeto kwa trimester yachiwiri zimachotsedwa, komanso chilichonse chomwe chingapondereze pamimba ndi kupanikizika kwa ziwalo za m'chiuno. M'malo mwake, pali masewera olimbitsa thupi oyeserera oyenda ndimayendedwe osiyanasiyana okhala ndi ma microweights m'manja ndi m'miyendo.

Mwa njira zonse khalani pansi pa fitball ndikuyembekeza kuti kokha kungathetsere kupweteka kwakumbuyo sikofunika. Kutsekeka kwapafupipafupi ndi cholemera pang'ono m'malo mwake kumawachotsa.

Zochepa pa masewera olimbitsa thupi

Kuchita masewera olimbitsa thupi kwathunthu kumatha kuchitika pa fitball:

Konzekera - kudumpha atakhala pa mpira. Mukungoyenera kukhala pa fitball ndi matako anu ndikubwerera kumbuyo ndikulumpha. Izi zitha kuwonjezeredwa ndikutenthetsa kozizira komanso gawo lamphamvu ndi magawo aliwonse othamangitsa, mwachitsanzo, masitepe am'mbali, ndikusunthira mpira mbali ndi mbali.
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Miyendo - squats kukhoma. Mpirawo uli pansi pamsana, pumirani kukhoma, gwirani ma squat mpaka mchiuno mofanana ndi pansi ndikukhala pang'ono pansi.
Kubwerera... Direct hyperextension ndiyo masewera olimbitsa thupi osavuta kwambiri pa mpira. Muyenera kugona pa icho ndi mimba yanu, khazikitsani phazi lanu kukhoma ndikubweza msana, kenako nkupita pansi.

Kutembenukira kwa hyperextension ndipomwe, atagona chafufumimba pa benchi, mpira umakwezedwa ndi mapazi awo kufikira kutsika kwa thupi ndikutsitsa.
Mikono, chifuwa ndi mapewa... Chinthu chophweka ndikufinya mpira pakati pa manja anu mutayimirira, kuphatikiza ndi kuyenda kwina.

Muthanso kukankhira pamwamba pa mpira, mwina pouma kukhoma ndikupumulirani manja anu, kapena kuyikapo miyendo yanu.
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© master1305 - stock.adobe.com
Onetsani. Kupindika koyenera, ndiye kuti, muyenera kugona ndi msana wanu pa mpira ndikutambasula nthiti zanu zapansi m'mafupa a m'chiuno.
© Makatserchyk - stock.adobe.com
Muthanso kukweza miyendo yowongoka pamalo apamwamba mutamangirizidwa ndi fitball pakati pawo.

Kuphatikiza apo, amapanganso "mpeni waku Switzerland", ndiye kuti, akukoka mawondo mpaka pachifuwa, miyendo ikutsamira pa fitball, ndi manja pansi.
© Makatserchyk - stock.adobe.com
Kwa minofu ya oblique yam'mimba, mutha kupotoza mutagona pa mpira pambali panu.
© Makatserchyk - stock.adobe.com

Zochita zolimbitsa thupi za Fitball zitha kuchitidwa mobwerezabwereza kwa 10-20, chimodzichimodzi, ndikupanga kulimbitsa thupi koyendetsa dera, kapena kungochita kalembedwe wamba, kusokoneza kulimbitsa thupi. Zochita zoterezi zimakupatsani mawonekedwe onse ndikuthandizani kuti muyambe.

Kodi muyenera kuchita makina osindikizira a benchi ndi zolimbitsa phewa mutakhala pa fitball? Akatswiri adagawanika. Tsegulani magazini iliyonse monga Shape, ndipo padzakhala zolimbitsa thupi chikwi chimodzi. Wofalitsa pa TV, blogger komanso wolemba mabuku olimbitsa thupi a Denis Semenikhin m'buku lake amapereka theka la makina osindikizira pachifuwa pa fitball. Zowona, amalankhula izi, pazifukwa zina, kwa atsikana okha, ndikupatsa anyamatawo kuti azichita mwachizolowezi.

Rachel Cosgrove, wophunzitsa azimayi komanso othandizira kukonzanso ku USA, alemba kuti ndibwino kuyamba kuphunzira momwe mungagwiritsire ntchito zolemera zolemetsa opanda fitball. Ndipo ndiyofunika kukwera pa iwo kungogwedeza atolankhani. Palibe tanthauzo lapadera pakulimbitsa thupi, mikono, mapewa ndi chifuwa mutakhala pa mpira.

Mwambiri, momwe mungagwiritsire ntchito zida zophunzitsira, aliyense amasankha kutengera zolinga ndi mawonekedwe amasewera. Ndipo mipira imatha kupereka chithandizo chamtengo wapatali pakukonzanso ndikupopera atolankhani.