Ibhola lokuzivocavoca elingafaniyo lingeza inselelo entsha kumigodi ejwayelekile
Ukuzivocavoca amabhola-owaziwa nangokuthi amabhola wokuqina, amabhola okuzinza, amabhalansi amabhola kanye nama-Swiss amabhola-amabhola amakhulu angena-inflatable angalinganisa ukusuka kumamitha angu-55 kuya kwamamitha angu-75 ububanzi futhi asetshenziswa kuzo zonke izilungiselelo zokufaneleka, kufaka phakathi ukwelashwa ngokomzimba, i-yoga, i-Pilates nokuvivinya umzimba jikelele. Kukhona impela izinhlobo eziningi zokuzivocavoca ezisetshenziselwa ukuqina, kepha ngenhloso yalesi sihloko, sizogxila kulabo asetshenziswa kakhulu.
Ukuzivocavoca amabhola ngokuqinisekile kwakungeyona into eyenziwe nguJoseph Pilates , futhi ababhekwa njengemishini yamaPilates yendabuko ngendlela imijikelezo yemilingo nabaguquguquli . Noma kunjalo, ibhola lokuzivocavoca liye lahlanganiswa ngenhliziyo yonke ngumphakathi omkhulu wePilates.
Amabhola Okufaneleka aNselele Enzima
Uma ufuna ukuqamba kabusha ibhola lokuzivocavoca ngesici sayo esibalulekile, ungase uyibize i-Instability Ball, i-Off-Balance Ball, noma ibhola le-Engage-All-Your-Core-Muscles Ball. Kuyinselelo enikezelayo emisipha eyinhloko eyenza ibhola lokufaneleka livezwe kakhulu ePilates. I "tippiness" inikeza inselela yokulinganisela uma umuntu ezama ukuhlala noma ukulala ngesikhathi esisodwa esebenzisa.
Noma kunini lapho uphawula ibhalansi, unethuba elihle lokuhlola amandla okuqala usebenzisa i- powerhouse kanye nemisipha yokuqiniswa. Uzothola ukuthi ngisho noma unomlenze noma imilenze ebholeni ngesikhathi umzimba wonke uzinzile ematheni ukwanda kwenkinga.
Izindlela Ukuzivocavoca Amabhola Kusetshenziswa
- Ukwandisa ubunzima bokuzivocavoca ngokungeza ibhalansi kanye / noma ukukala izinselelo.
- Yenza imisipha ecashile yengqikithi ukugcina ibhalansi.
- Abafundisi basebenzisa ama-exercise balls ukuze banikeze impendulo ye-neuromuscular kubafundi babo.
- Ukuzivocavoca amabhola kutholakala kuzilungiselelo eziningi zokwelapha.
- Hlala ebhodini lokuzivocavoca ukusebenza ukuze ugcine imisipha yomzimba nesisiphambaneni sisebenza.
- Yibambelele ukuze usebenzise ukuvivinya ukukhanya.
- Gwema: Amabhola amnandi ukuzitholela phambili-phambili noma emuva-ukuze umzimba onwetshiwe.
- Dlala!
Ukulinganisa nokulinganisa
Izindlela zokufaka amabhola omzimba wokuzivocavoca ekusebenzeni okusekelwe ePilates cishe ayinakubalwa. Into ebalulekile ukuthi uhlale uqinisile ngenhloso yokuzivocavoca.
Engeza inselelo futhi uhambisane nokuzivocavoca kwama-Pilates ngokuhlola ukungazinzeki kwebhola, noma ukusebenzisa ukuma nesisindo sebhola njengengqinamba yokuhlola. Isibonelo, omunye angenza Amakhulu amakhulu nemilenze aphakanyiswe ebhola (ibhalansi), noma umuntu angase azame ukwenza i-Hundred ibambe ibhola phakathi kwama-ankle (ukuphakamisa).
Ukuthenga i-Pilates Fitness Ball
Ama-Pilates asebenzisa amabhola ayabizi, awusizo futhi ajabule kakhulu kuwufanele ngempela ukuthola eyodwa. Amabhola wokufaneleka atholakala cishe noma yikuphi lapho kusetshenziswe khona imishini yokusebenzisa, kusukela kulo lonke isaphulelo esitolo esikhulu kuya ezitolo zokuzijabulisa ukuya kuma-gyms nama-studios. Uma ungakwazi ukuthola eyodwa lapho, ungathola eyodwa ku-intanethi.
I-Pilates Ihlola Ngebhola Lokuzivocavoca
Kulula
- Ingabe i- Curl- imilenze - imilenze ephezulu etafuleni ifakwe ebhola.
- Do Spine Stretch - izandla phezu kwebhola, ukuyivumela ukuba iqhume ngokuzivocavoca.
I-moderate
Kunzima kakhulu
- I- Roll Up - ubambe ibhola lokufaneleka emandleni akho.
- Yenza i- Open Leg Rocker - ibhola phakathi kwezinyawo zakho.