Mbalame yokongola, yowala nthawi zonse, kukweza mtima wa mpira waukulu wa raba, umene umatchedwa fitball, udzathandiza masiku angapo kuti upeze mgwirizano ndi kutaya mapaundi oposa.
Kodi amachokera kuti?
Fitball inalengedwa ndi Swiss physiotherapist Susan Kleinfogelbach. Kuti adziwe bwinobwino, dokotala wapanga chinthu chatsopano chokonzekera kwa odwala omwe ali ndi matenda a msana. Koma pakapita nthawi, Ithifol adayamba mizu osati ma physiocabinets ndi maholo ophunzitsira chithandizo chamankhwala, komanso anayamba kuonekera nthawi zambiri m'maseŵera a masewera ndi magulu olimbitsa thupi.
Ubwino wa fitball
Amene amawona mpira wawukulu uwu kwa nthawi yoyamba, ndikudziwa kuti izi sizoposa zosangalatsa za ana. Ndipo zotsatira zowonongeka, kuphunzitsa thupi ndi izo sizitha kupindula. Koma izi ndizochinyengo.
Mwapadera mpira wa thupi ndikuti ntchito zomwe zili ndi izo zimakhudzidwa bwino, chifukwa cha kukula kwake ndi mtundu wowala, wa napsihiku. Komanso fitball imatulutsa msana, minofu ya magulu osiyanasiyana. Ndipo chofunika kwambiri, makalasi ndi iye amapereka maphunziro a cardio. Ndipo izi, monga zatsimikiziridwa ndi sayansi, ndiyo njira yabwino kwambiri yochita masewero olimbitsa thupi ndi kuphunzitsa mwamphamvu minofu ya thupi.
Maphunziro ali ndi mpira wolimbitsa thupi m'katikati mwa masewera kapena kunyumba adzapereka:
- malo abwino
- kusinthasintha kwa msana
- wokongola wam'mimba
- kuwonjezeka kwa metabolism
- kutaya thupi kolimba.
Ndi mpira uti umene ungasankhe?
Kuti fitball ibweretse chiwerengero chanu chotsatira bwino, phunzirani momwe mungasankhire bwino pambali ya thupi lanu.
Mukhoza kugula fitball ku dipatimenti ya masewera, komanso m'masitolo. Pogulitsa iwo amabwera phukusi, kotero muyenera kuyang'ana miyeso ya mpira, zomwe zimasonyezedwa pa phukusi lirilonse.
Nthawi yomweyo dziwani ngati mungathe kukalowa m'nyumba yanu mokwanira. Kodi muli ndi malo oti musunge? Ngati miyeso ya pempho lanu la nyumba, omasuka kuyamba kuyamba kugula fitbola kuti mudziphunzitse nokha panyumba.
Ngati simukukayikira kuti nyumbayi idzakhala yofanana ndi yomwe ikuwonetseratu - pewani kugula ndi kuyendera kampu yolimbitsa thupi, komwe mungatenge mpira ku kukula kwanu ndikugwira nawo ntchito monga momwe mukufunira. Kumbukirani kuti muyenera kuchita ndi mpira kasachepera katatu, kuti zotsatira zionekere.
Mukasankha mpira wokonzeka kuchitapo kanthu, khalani pa iwo. Ikani mapazi anu patsogolo panu. Maondo anu sayenera kuyang'ana mmwamba kapena kupita patsogolo. Ayenera kukhala pansi pa mlingo wanu. Mbalameyi ndi yabwino kwambiri kwa inu.
Tiyeni tibwererenso kukagula fitball. Malo angathe kukhala 20-30 cu, osati kuposa. Ngati n'kotheka, yang'anirani phukusi ndi mpira wotsatira wachangu mukasankha mu sitolo. Mpira wa mpira ayenera kukhala wamphamvu, osati woonda. Sayenera kununkhira mwamphamvu komanso mopanda phokoso.
Tsopano yang'anani mwachidule kukula kwa mpira. Pamagetsi onse a mpirawo amadziwika. Kuposa kukula uku, mpira sungakonzedwenso pamlengalenga, pofuna kupeŵa kupasuka kwake. Ndi kuwonjezeka kwa 150-152buybolol ndi mamita 45 masentimita. Ngati msinkhu wanu uli pamwamba pa 152 cm mpaka 164 masentimita, mukufunikira mpira wa usinkhu wa 55. Ndipo kukula kwa pamwamba pa 164-165 masentimita kudzafuna chipilala mpaka masentimita 75.
Kudya nthawi yophunzitsa ndi fitball
Monga tanenera kale, ngati mupereka makalasi ndi fitball ku 3-4 nthawi pa sabata, mudzafika miyezi 2-3 yochepa kwambiri. Mpaka 10-15 makilogalamu akhoza kutayika mwamphamvu ndi mipira yamitundu. Komabe, zotsatira zoterozo zidzakhala zovuta kukwaniritsa, ndipo pambuyo povuta kukhalabe wolemera watsopano, ngati simukugwirizana ndi zakudya zodyera.
Pankhaniyi, palibe wina woyenera kudya zakudya zolimbitsa thanzi.
Zakudyazi zimagwiritsidwa ntchito pa kalori tsiku liri lonse la zakudya zomwe zimadya pamtunda wa 1800 kcal. Kuti mudye, ngakhale mutakhala otanganidwa kwambiri, muyenera kugawa pang'onopang'ono - kangapo patsiku. Pafupifupi theka lililonse kapena maola awiri m'magawo ang'onoang'ono.
Chakudyacho chiyenera kupezeka mu mapuloteni poyamba. Kudya zakudya zinayi pa tsiku ndi mapuloteni, omanga a maselo amoyo a thupi. Zakudya za mapuloteni ziyenera kudyedwa, ngati mutagwira mwamphamvu ndi fitball. Mapuloteni amaphatikizapo nkhuku nyama, ng'ombe, komanso nsomba, kanyumba tchizi, dzira azungu, tofu cheese, kefir kapena yogurt.
Zakudya zitatu pa tsiku ziyenera kukhazikitsidwa pa zakudya zamagetsi. Akunena za masamba atsopano ndi zipatso. Mukhoza kugwiritsa ntchito mitundu yonse ya mankhwalawa, kupatula mbatata yokazinga. Zipatso zimapanga mavitamini popanda shuga, kudula ndiwo zamasamba, kuziphika ndi zitsamba ndi madzi a mandimu. Mbatata, ngati mumakonda kwambiri, konzekerani zakudya zokha pakhungu, mukhoza kuphika kapena kuphika. Nthomba zimaloledwa, koma osaposa limodzi mu masiku 2-3.
Zigawo ziwiri m'masewera a tsiku ndi tsiku zimakhala ndi mavitamini ovuta. Mkate, mkate wonse wa tirigu, phala pamwamba pa madzi ndipo popanda zowonjezera mu mawonekedwe a mafuta kapena shuga amanyengedwa.
Ndipo gawo limodzi la mankhwalawa limaperekedwa kuti likhale ndi mafuta abwino a masamba. Izi ndi mafuta a masamba, mtedza, mbewu. Koma osapitirira 30 magalamu a iwo kapena zakudya zina zamtundu tsiku.
Pa chakudya cholimbitsa thupi, m'pofunika kumwa madzi okwanira 2 malita patsiku. Mukhozanso kudalira pa tiyi wobiriwira, tiyi wamchere, ginger, msuzi wakuphuka.
Muzichita masewero olimbitsa thupi
Pomalizira, tidafika pamwambamwamba. Kodi ndi masewera otani omwe ali ndi fitball amathandiza kuti mafuta aziwotchera m'maselo ndi kuwonongeka kwa thupi? Tengerani zida zotsatirazi.
- Kuchita masewero olimbitsa thupi 1. Kutentha minofu kumayambiriro kwa masewera olimbitsa thupi, tenga fitball mmanja mwanu, kukokera mpira. Ikani icho kwa inu ndi kuchikankhira icho kutali ndi thupi kachiwiri.
- Kuchita masewera olimbitsa thupi 2. "Kutenga" mimba, kutsogolo kwa ntchafu, chifuwa pa mpira. Onetsetsani panthawi imodzimodzi kuti mukhale bwino kwa mapazi kapena manja, mutayima pansi.
- Kuchita masewera olimbitsa thupi 3. Tsopano "pukuta" msana wanu pamwamba pa fitball. Ikani mbali yonse kumtunda ndi kumunsi kumbuyo, mpaka pamako.
- Kuchita masewera olimbitsa thupi 4. Tsitsani manja anu pansi. Ikani mapazi anu pa mpira. Kwezani, monga momwe zingathere, matakowa ndikuwachepetsa.
- Kuchita masewero olimbitsa thupi 5. Momwemonso, pokhapokha tsambulani manja anu pansi. Miyendo imatsala kuti igone pansi.
- Kuchita masewera olimbitsa thupi 6. Yang'anani mpirawo. Khulupirirani pa iye ndi manja anu. Finyani kuchokera kuzinthu zopanda zida. Yesani kuchita izi ndi thunthu lolunjika ndi miyendo.
- Kuchita Zochita 7. Bodza kumbuyo. Tengani mpira ndi mapazi anu, finyani mwamphamvu. Sungani miyendo yanu pamapazi anu ndi pulasitala. Yesetsani kugwira pachifuwa ndi chifuwa chanu nthawi zonse mukakokera.
- Kuchita masewera olimbitsa thupi 8. Khalanibe kumbuyo kwanu. Lembani pamwamba pa mpira ndi mapazi anu. Kukweza matako, dulani miyendo ndi mpira pakati pa iwo mmwamba, ndiye uwachepetsenso. Musamasule mpira wovala.
- Kuchita masewero olimbitsa thupi 9. Kuyika mpira pakati pa miyendo yolunjika ndi yowonongeka, yesetsani kuyenderera kumbali, poyamba ndi madigiri 30 kupita kumanja, kenako kumanzere. Ndiye kuwonjezera otsetsereka matalikidwe.
- Kuchita masewera olimbitsa thupi 10. Khalani pa mpira. Ndi manja anu alowemo. Ikani mapewa pansi kuti mutuluke mpirawo. Tsopano, ndikudalira manja anu, khalani pansi pa mpirawo.
Poyamba, kuchita masewera olimbitsa thupi, lembani maminiti atatu, kenako asanu pambuyo pa magawo angapo. Mutatha kuwonjezera nthawi ya zochitika zotsatirazi kwa mphindi khumi. Ngati zochitika izi zidzakuwonekerani m'kupita kwa nthawi zochepa kwambiri, zowonjezerani zovutazo ndi zina zomwe wophunzitsayo amakulimbikitsani.