Jimicsiga loo sameeyey caloosha miisaan lumis on kubada. Sida loo doorto fitball ah?

Si aad ka faa'iidaysan ay jimicsiga ahayd ugu badnaan, waxaa lagama maarmaan ah in ay dib u eegaan oo loo hagaajiyo cuntadaada iyo gooyay calories. Haddii orodka, baaskiil, dabaasha ama socodka qolka jirdhiska sabab qaar ka mid ma aha mid la aqbali karo, waxaad isku dayi kartaa noocan ah taam sida jimicsi on fitball. Jimicsi joogto ah + cunto dufan lahayn ma kaa caawin doona oo kaliya lumiyaan miisaan badan, laakiin sidoo kale loo yareeyo khatarta cudurrada raaga sida cudurka wadnaha iyo cudurka macaanka. Jimicsiga miisaan lumis caloosha on kubad ka caawisaa si ay u xoojiyaan muruqyada jaraa'id sare iyo hoose. Waayo, fasalada u baahan tahay kubad, iyo dusha guriga ee derin caag ah.

Waa maxay fitball?

Banooniyada ama jimicsiyada leeyihiin magacyo badan, oo ay ku jirto kubad yoga, xasiloonida kubada, kubada Swiss iyo fitball (75, 65, 55 - size caadiga ah). Waxaa kubad hawada ka buuxo vinylalkohol ee latex laastikada oo raagaya. qalab Tani waa qumman yahay, waayo, wax kasta oo tababarka guriga, iyo sidoo kale in jimicsiga.

Doorashada feetball

Sida loo doorto fitball ah? Sida habboon, jilbahaaga waa in la wada xodan yihiin xagal 90 digrii iyo bowdooyinkeeduna waa in ay ahaataa isku midka ah in ay dhulka marka aad ku fadhiistay kubada. Waa suurad wacan si ay u awoodaan si ay ula qabsadaan barti si loo hagaajiyo tayada miisaamid, iyo sida natiijo ah, tababarka ku ool ah. kubad Fitball waa in dhigma koritaanka. Wixii bilowga ah, dadka waayeelka ah iyo kuwa uu hogaaminayo qaab nololeed yah oo sannado badan, waxaa u roon in ay eegaan fitball weyn oo jilicsan. Iibso kubada noqon kartaa dukaamada alaabta isboortiga, iyo sidoo kale ay fulinta ku hawlan yihiin khayraadka badan oo Internet. Marka aad iibsato waa muhiim si loo hubiyo in fitball ka samaysan yahay latex oo tayo sare leh, haddii ay taasi ku, dillacinin kubada Devils doonaa si tartiib ah, taas oo muhiim u ah ammaanka user. Haddii aadan aqoon sida loo doorto fitball ah, kula shaqaalaha dukaanka kuwaas oo ku tilmaami doonaa si faahfaahsan oo dhan oo ka mid ah faa'iidooyinka iyo dhibaatooyinka wax soo saarka ka tashan karto.

Jimicsiyada la fitball

Iyada oo taageero ka feetball si fiican loo darsay kartaa obliques iyo dib hoos u muruqyada. Waxa kale oo la isticmaali karaa inta lagu guda jiro xoog ah ama wadnaha xaydha-gubanaya ah. jimicsi hawada ka caawisaa in ay si firfircoon uga gubi calories iyo xoojinta nidaamka wadnaha.

Ammaanka iyo Dayactirka

Patriots oo lagu kalsoonaan karo fitball kubad u adeegi doonaa si daacad ah sannado badan, haddii aad is ogow wanaagsan isaga. Marka aad doorato waa in ay tixgeliyaan aad dhererka iyo culayska. Ka hor inta isticmaalka, si taxadar leh u akhri tilmaamaha iyo tixraaca talooyinka. kubad waa in la isticmaalaa oo keliya dushiisa heer. Haddii fasalada waxaa dibadda qabtay dhulka, waa in aad ka fogaato meelaha ay jiraan dhagaxyo, ulaha ama sheyda kale fiiqan oo keeni kara Duugga ama dhaawac kubada. waxaa dhaq saabuun iyo biyo waxay noqon karaan. Waayo, xasiloonida marka gacanta ama lugta jimicsiga waa in ay garabka-width gooni.

Faa'iidooyinka isticmaalaya fitball

Jimicsiga loo sameeyey caloosha miisaan lumis on kubada noqon karaan kuwo wax ku ool ah, sida ugu baahan yahay ilaalinta dheeli keenaysaa in hawshooda u ah ee murqaha caloosha ka badan. Intii lagu guda jiray tababar la fitball abuurtaa xasilooni gaar ah, kaas oo keena in muruqyada caloosha si xoog leh qandaraas. Faa'iidada kale oo muhiim ah waa miday ka. Jimicsiyada la fitball si fudud ku haboon in jimicsi kasta, ay si fiican lagu daro wadnaha (boodayaa Xadhig, ordaya meel, Koridda jaranjaro, iyo wixii la mid ah). isku darka Tani waxay kaa caawin doontaa in si deg deg ah uga takhalusi laalaabka rabin dhexda.

qalabka universal

Ha illoobin oo ku saabsan baahida loo qabo in is kululeeyo ka hor jimicsiga 3-5 daqiiqo at bilowgii iyo ha iskala dhamaadka tababarka. Faa'iidada muhiim ah waa kharash yar ah, ka qaybgalka dheeraadka ah ee muruqyada, tiro balaadhan oo ah dhaqdhaqaaq. on kubada Just fadhiyey, waxaa suurtagal ah si loo xasiliyo muruqyada, la baabi'iyo dhabar xanuun iyo hagaajiyo qaab. Intii lagu guda jiray dad badan oo ka mid ah layliyada, oo ay ku jiraan dumbbells, fitball noqon karta hab aad u fiican in ay kursi oo kursiga keydka qalaama. Fasallada on kubada ka mid noqon kara tiro aad u badan oo ah jimicsi.

Jimicsiga loo sameeyey caloosha miisaan lumis on kubada

1. booska Bilaabista: been dabaqa wajihi up, hubka gacanta, kubada majuujin weylalka iyo bowdyaha, jilbaha wax yar ka qaloocsan. doorasho ka fudud ku lug leedahay kor u bowdyahooda, ilaa fogaan ah 10-15 cm ka soo dabaqa oo haysta lugaha booska this 1 labaad. Markaas hoose, samayn 15-20 Ilaah aaminin yeelaan. Si aad u adkayn layliga loo baahan yahay si aad qoorta waafaqsan dhabarkaaga, wax yar kor u madaxa iyo garbaha off dhulka halka kor u miskaha ah. Hay 1-2 seconds, ka dibna hoose labadaba jidhka sare iyo hoose.
2. booska Bilaabista: tu'iyey, cagaha ku saabsan width garabka, geliyey kubad idinka soo hor jeedda oo naso hor jeedda la ururshay. Ku tiirsan weeraryahanka, si tartiib ah xoogga la saaro ka timireed, midige, toosinta jilbaha iyo iskala in xariiq toosan, ee lagu qabtay meel this 1 labaad, ka dibna dhigi Kanoqo siman. Doorashadan A fudud waa in flexion hip iyo taakal yar weeraryahanka. In muuqashadii ka sii adag, halka waxqabadka lagu miisaamo waxa lagu kordhin karaa ilaa 30 ilbiriqsi.
3. meel Bilaabista: on kubada fadhiya, lugaha laaban at jilbaha, gacmihiisa gudbaan ka danbeeya madaxa. Jir weerarka janjeerin, jilbo joogay isagoo taabashada naasaha, ka dibna si tartiib ah ugu Lulaa dib, adiga oo riixaya aad dhabarka hoose in ay kubada. Samee 15-20 Ilaah aaminin yeelaan. Si aad u samayso jimicsi fudud, waxaad u baahan tahay in meel cagaha ka ballaaran yahay in uu-width gooni, xasilooni weyn, oo gacmihiisana laaban oo uu xabadka. Jimicsiga loo sameeyey caloosha miisaan lumis on kubada keeni kartaa sidoo kale kor u lugaha.
4. booska Bilaabista: taagan addinba ku socda dhammaantood, kubad ka yar caloosha. Si horay loogu socdo on gacmaha waxaa ku weheliyay diidanaa kubada ka hooseeya sinaha iyo lugaha, jaraa'id kacsan, iyo jidhka waxaa lagu sawiray in line a madax ilaa lugo ah. Hands waqtigan dabaqa iyada oo lugahaagu on kubada. Markaas waxay xoodaan jilbaha iyo qabsasho kubada sidoo kale si sax ah iyo garabka bidix. Xil 1 labaad, ka dibna dib ugu soo giringiriyey, ku cel-celinta dhinac walba 10-15 jeer.
5. booska Bilaabista: taagan on dhan afar addin, lugaha wada, kubad hoos miskahaaga. Dheelli on gacmihiisa, jiidaya jidhka ee line madax ilaa lugo ah. In gobolka halkaas oo kubada waa heerka ugu of caloosha, sidoo kale kor u miskaha ah ilaa saqafka. Hay 1 labaad, ka dibna hoose. Waxaa laga filan 15-20 kamay helin on lugta kasta doonaa.

Qorshaha Nafaqada ee caloosha a flat

Iyada oo mid ka mid kaliya loo gaaro feetball caloosha guri uma shaqeeyo, oo dhan dadaal jireed waa in uu la socdaa nafaqo sax ah. qorshahaaga cuntada qiyaas waayo, maalintii:

• Quraac. jajabi oo littir hadhuudh ama bariis kibray, galaas oo caano ah skim, gabbaldayaha lows la dubay ama cayriin, cananaaska qasacadaysan in ay casiir u gaar ah ama 2 Qaadada. l. sabiib ah, gooyaa ama 2.
• Undershot. tufaax Green ama bambeelmo.
• Qadada. Tuna, caadka oo jiis, yaanyada iyo karootada caadka.
• Undershot. Smoothies caanaha subagga iyo blueberries qaboojiyay macaan (strawberry ama miro), la jajabiyey ee days a. Waxaad ku dari kartaa oo saliid ah linseed yar.
• Casho. Chicken ama turkey, L. la dubay oo la xaleef baradho cas drizzled 1 ch. saliid saytuun ah, ama bariis brown iyo khudaarta caadka.

Fiiro gaar ah: cunto tani waa muhiim si loo hubiyo in miisaanka cuntada hal mar kama badna 200 garaam.