Abaningi benu bayazi ukuthi ibhola lokuzinza liyindlela enhle kakhulu yokusebenza zonke izingxenye zomzimba wakho, kufaka phakathi i-abs yakho, izinyathelo, namathanga. Ukusebenzisa ibhola, kungakhathaliseki ukuthi wenza ama- crunches , ama- pushups , noma ukuyisebenzisa njengobhentshisi wesisindo, uhlose imisipha yakho ye-abs, emuva nangemigudu yokusebenza okunamandla.
Kodwa kuthiwani ngokwenza lezi zinto ngebhola lomuthi? Iningi lethu kungenzeka ukuthi lisetshenzisile labadala abahlala isikhathi esithile ekilasini lokuzivocavoca noma singase sibe neyodwa ehlezi ekhoneni ukuqoqa uthuli.
Isikhathi sokuyiqothula futhi siyisebenzise kahle.
Kungani I-Medicine Ball?
Esikhundleni se-scary gym class medicine ibhola, inguqulo yethu yamanje iyithuluzi elihle kakhulu ekwakheni amandla, ukulinganisela, ukuzinza nokuxhumanisa.
Izinzuzo zemithi yokuqeqesha ibhola
- Bafika ngezinyathelo ezingu-1-lb, banikeza amathani ezinketho zokuzivocavoca ezahlukene
- Kungasetshenziselwa cishe konke ukuvivinya umzimba nokunyakaza ongacabanga - Ukuhlezi, ukuma, ukulala phansi, ukunyakaza okumile kanye nokunyakaza okunamandla.
- Awulimazi phansi uma uphonsa indlela ama-dumbbell angakwazi ngayo
- Ziyamnandi ukuphonsa emuva nangaphandle
- Zikuvumela ukuba usebenze ngesenzo namandla ongeke ucindezele amalunga akho ekupheleni komnyango ngoba ibhishwe ibhola
- Ingozi ephansi yokulimala
Imithi yezokwelapha iye yahamba ngendlela ende futhi manje iza ezinhlobonhlobo zezinsimbi nezindwangu. Abanye baye baphatha futhi abanye bangaboni, abanye bounce futhi abanye abenzi. Ukusebenzisa ibhola lezokwelapha kunezela ububanzi obusha ekuqeqeshweni kwakho ngoba kukuthatha kuzo zonke izindiza zemikhawulo (ngokungafani nokuqeqeshwa kwesisindo somzimba).
Lolu hlobo lokuqeqeshwa luhumusha ngendlela esihamba ngayo ngempela ezweni langempela.
Ukukhetha i-Medicine Ball
Ngithanda ukuncoma ukuthi amaklayenti ami anezinhlobonhlobo zezindiza zemithi uma zingakwazi. Isisindo sesilinganiso ozofuna ukuyisebenzisa cishe sizoba phakathi kuka-2 no-10 lbs, kodwa kuhle ukuba nokunyuka.
Ngincoma ukuthi unama-4, 6 no-8 lbs ukuqala ngoba ezinye izenzo zizodinga isisindo esiningi kunezinye.
Amabhola ami omthandayo:
- I-4 lb I-Valeo yemithi ibhola iyinhloko ephakeme futhi inokubunjwa okukhulu ukuze ungayishiyi. Iqhuma ukuze ukwazi ukuyisebenzisa ukuze usebenzise umzimba njenge- squat, udonsa futhi uphonsa .
- I-6 lb I-Spri Xerball Medicine Ball iyintandokazi enkulu yami ngoba nayo, ingumgangatho ophezulu kakhulu futhi inomfutho omkhulu.
- I-8 lb ZoN Soft Medicine Ball inkulu ngoba ithambile, ngakho ayibuyisi. Ngithanda kakhulu ukusebenzisa lokhu ngamaphutha .
Njengobhola obuzinzile, ukusebenzisa ibhola lomuthi kudinga umsebenzi omningi kusuka ku-abs yakho nangemuva, ngakho-ke khetha isisindo ongasisingatha, ngokuvamile phakathi kuka-2 no-10 lbs. Ukunyakaza okuningi kuqala emgodini futhi ngaphandle kwemisipha eqinile, ubungozi bokulimala kanye nokubuka ubuwula endaweni yokuzivocavoca. Ukusebenzisa ibhola lezokwelapha kungakusiza ukuqeqesha lezo zinhlanzi zesiqu ngendlela abazisebenzisayo phakathi nemisebenzi yansuku zonke, hhayi nje e-gym.
Ukuqalisa
Ngezinye izikhathi uthola isiqeshana semishini yokufaneleka futhi uqaphele ukuthi awunazi ukuthi ungaqala kanjani noma, ngisho nokudideka okunye, ukuthi ungayifaka kanjani kulokho okwenziwe kakade.
Into enhle mayelana nokuqeqeshwa kwebhola yezokwelapha yukuthi ingaba i-aerobic / i-anaerobic (ukujikijela ibhola emuva nangaphandle) noma ungayisebenzisa njengethuluzi lokuqeqesha amandla (njengokungathi emithi ye-crunches yemithi).