Stability Ball Exercises

Stay Fit With Samantha

Iqukethe izikhangisoUkuthenga ngaphakathi nohlelo

Mayelana nalolu hlelo lokusebenza

Zitholele indlela eguquguqukayo yokuthuthukisa isimiso sakho sokufaneleka ngethuluzi elihlanganisa ubulula nokuguquguquka. Lolu hlelo lokusebenza ludizayinelwe ukukuqondisa ezinhlobonhlobo zokuzivocavoca nokuzinza, ukukunika amandla okuqinisa ingqikithi yakho, uthuthukise ukuguquguquka, futhi uthuthukise ukuzinza komzimba wonke. Noma ngabe ungumuntu osaqalayo noma umthandi wokuqina othuthukile, lezi zivivinyo eziqondisiwe zizokusiza ukuthi ufinyelele imigomo yakho ngempumelelo kusukela ekunethezekeni kwekhaya lakho.

Ibhola elizinzile, elivame ukwaziwa njengebhola laseSwitzerland noma i-gymball, ingenye yezingcezu zemishini eguquguqukayo ongayengeza ekusebenzeni kwakho. Inikeza inselele ebandakanyayo esiza ukwakha amandla, ibhalansi, nokuxhumana. Ngalolu hlelo lokusebenza, uzovula amandla aphelele aleli thuluzi elilula kodwa elinamandla ngokulandela izinhlelo ezihlelekile ezibhekana namazinga okufaneleka ahlukene nemigomo.

Uhlelo lokusebenza lunikeza izinhlelo zokujima ezenziwe ngezifiso ezenzelwe ukulingana nendlela yakho yokuphila, noma ngabe uhlose ukuthuthukisa amandla abalulekile, ukuthuthukisa ukuma, noma ukukhulisa ukuguquguquka. Kusukela ezinkambisweni eziqondiwe ezigxile ku-abs yakho, i-back, ne-glutes kuya kumaseshini wokujima umzimba ogcwele, izinhlobonhlobo zezinhlelo ezitholakalayo ziqinisekisa ukuthi awusoze waba nesithukuthezi. Ibhola elizinzile likwenza kube lula ukubandakanya imisipha yakho ngendlela ejulile, inselele ibhalansi yakho nokuxhumana kuyilapho uthuthukisa ukufaneleka kokusebenza.

Uma ubheke ukusetha isisekelo sokufaneleka esiqinile, lolu hlelo lokusebenza luhlinzeka ngohlelo lokuqhubeka lwesinyathelo nesinyathelo olukuqondisa ekunseleleni okuhleliwe kwezinsuku ezingu-30. Usuku ngalunye lwethula izivivinyo ezintsha ezikhula kancane kancane ebunzimeni, okukuvumela ukuthi ubone ukuqhubeka okungaguquki. Uhlelo lwezinsuku ezingama-30 alukhulisi nje ugqozi lwakho kuphela kodwa futhi luqinisekisa ukuthi uthuthukisa uhlobo olufanele nezindlela njengoba wakha amandla nokuzinza.

Kulabo abagxile empilweni yangaphambi kokubeletha, uhlelo lokusebenza luhlanganisa ukuzivocavoca okukhethekile okufanele ukukhulelwa. Le mikhuba eklanywe ngokucophelela ibeka phambili ukunethezeka nokuphepha kuyilapho isiza omama abakhulelwe ukuba balondoloze amandla, ukuguquguquka, nokuzinza kuzo zonke izigaba zokukhulelwa. Ukuzivocavoca okunomthelela omncane kwenza kube lula ukuhlala usebenza ngenkathi unikeza ukuqiniswa okuyisisekelo okuthambile kodwa okusebenzayo okuzuzisa kokubili umama nengane.

Abathandi be-Pilates bazothola inani ekusebenzeni kwebhola elizinzile elikhethiwe elifakwe kuhlelo lokusebenza. Ukuhlanganisa i-gymball kuzivivinyo ze-Pilates kuqinisa ukuzibandakanya okubalulekile, kuthuthukisa ibhalansi, futhi kuthuthukisa izinzuzo eziphelele zomnyakazo ngamunye. Kungakhathaliseki ukuthi usebenzisa ibhola ukuze uthole ukwelula okulawulwayo noma ukunyakaza okuguquguqukayo, inhlanganisela yokuzivocavoca okugxile ekuzinzeni nezimiso ze-Pilates kuholela emandleni amakhulu, ukuguquguquka, nokuqwashisa umzimba.

Zonke izinhlelo zokujima ziklanyelwe ukuthi zenziwe kalula ekhaya ngemishini encane, okwenza kube ukukhetha okuhle kulabo abakhetha ukujima kwasekhaya noma abanohlelo olumatasa. Ukuzivocavoca ngakunye kuza neziqondiso ezicacile nezibonwayo ukuze zikuqondise ngendlela efanele kanye namasu. Ngokusebenzisa okungashintshi, uzoqaphela ukuzinza okuthuthukisiwe, ukuma okungcono, nomnyombo oqinile, okufaka isandla ekuqineni okuphelele okuphelele nokusebenza kwansuku zonke.

Qala uhambo lwakho lokufaneleka namuhla ngezinhlelo ezenzelwe wonke amazinga nemigomo. Kungakhathaliseki ukuthi uhlanganyela ekunseleleni kwezinsuku ezingu-30, ulandela isimiso sokuphepha sokukhulelwa, noma ukuhlanganisa izivivinyo ze-Pilates esimisweni sakho, lolu hlelo lokusebenza lukusiza ukuthi uhlale uzinikele futhi ugqugquzelekile. Ukufaneleka kokujima kwasekhaya kuhlanganiswe nokusebenza ngempumelelo kokuzivocavoca okuzinzile kuzoguqula indlela yakho yokuqina futhi kukusize uzuze imiphumela esimeme, ehlala isikhathi eside.