motsa jiki ball don asarar nauyi: inganci, fasali, motsa jiki, inda za a sayi ƙwallon ƙafa

Fitball ya shahara sosai tsakanin waɗanda ke cikin gida da kuma motsa jiki. A yau zamuyi kokarin amsa wadannan tambayoyin. Me yasa ball ta zama ruwan dare a duniya? Shin ƙwallon ƙafa don asarar nauyi? Yadda za a zabi ƙwallon lokacin siyan da abin da za a mai da hankali?

A cikin Ingilishi daga wasan motsa jiki da yawa sunaye daban-daban waɗanda ke da alaƙa da tarihin gabatarwa da ƙarin amfani. Don haka idan kuna neman motsa jiki tare da ƙwallon ƙafa akan youtube, zaku iya ƙoƙarin shiga don neman fom ɗin mai zuwa: wasan motsa jiki, kwallon swiss, kwalliyar daidaitawa, ƙwallon ƙafa, ƙwallon ƙafa, wasan motsa jiki, wasan motsa jiki, wasan motsa jiki, kwallon pilates, ƙwallon kwanciyar hankali, ƙwallon swedish, ƙwallon ƙafa, ko ƙwallon yoga.

Dubi kuma:

  • Duk game da mundaye masu dacewa: yadda za a zaɓi mafi kyawun samfurin
  • Manyan agogo masu tsada 20 daga 4,000 zuwa 20,000 rubles

Babban bayani kan kwallon ƙwallon ƙafa

Ballwallon ƙwallon ƙwallon ƙwallon roba ne na roba mai faɗin diamita 40-95 cm, wanda ake amfani da shi wajen maganin jiki da horar da wasanni. An fara amfani da Fitball a Switzerland (60-karni na karni na XX) a cikin shirye-shiryen kulawa da jarirai da jarirai. Fitball daga baya ya haɗu cikin tsarin maganin jiki don magance rikice-rikice na ci gaban jijiyoyi. Kwarewar Switzerland ta mamaye Arewacin Amurka, sannan wasu ƙasashe.

Yanzu ana amfani da ƙwallan roba ba kawai don warkewa ba har ma da wasanni. Masu horarwa sun haɗa da motsa jiki tare da ƙwallon ƙwal a cikin shirye-shirye daban-daban: Pilates, aerobic da aikin koyarwa na mata masu juna biyu, shirye-shiryen HIIT. Kwallan motsa jiki ya zama ɗayan shahararrun kayan wasanni tare da dumbbells da expander.

Ba za a rude shi da ƙwallon ƙafa da ƙwallon magani ba (kwallayen magani). Kwallan magunguna ƙananan ƙwallo ne mai nauyin kilogram 1 zuwa 20, wanda galibi ake amfani da shi a madadin dumbbells da kettlebells. Kara karantawa game da karanta nan kwallayen magani: kwallayen magani ko burin kiwon lafiya: inganci, fasali.

Fa'idodi na horo tare da ƙwallon ƙafa

Menene ya haifar da irin wannan shahararren wasan motsa jiki, menene ingancin ƙwallon ƙafa don asarar nauyi kuma menene fa'idar wannan na'urar?

  1. A lokacin aji akan kwallon dole jikinka ya amsa rashin kwanciyar hankali. Don haka za ku iya yi amfani da bofmafi yawan tsokoki don kiyaye daidaito, sabili da haka yana da wuyar ɗaukar jiki da ƙona ƙarin adadin kuzari. Wannan shine ɗayan mahimman abubuwan tasiri na ƙwallon ƙafa don rage nauyi.
  2. Musamman atisaye masu amfani tare da ƙwallon ƙafa don ƙarfafa tsokoki na ciki, baya, kugu, gindi. Motsa jiki akan ƙwallo yana ɗaya daga cikin kayan aiki masu tasiri don haɓaka tsokoki. Bugu da ƙari, aikin ya haɗa da tsokoki masu zurfin da ba sa al'ada a yayin motsa jiki na yau da kullun.
  3. Ba kamar sauran motsa jiki ba na tsokoki na ciki, motsa jiki a kan ƙwallon ƙwal don haushi ba sa ɗaukar nauyin damuwa a baya, kada ku ɗora lodin ƙananan baya kuma ya taimake ku da ƙarfin ƙarfafa murfin tsoka.
  4. Darasi na yau da kullun tare da ƙwallon ƙafa suna ba da gudummawa don inganta matsayi, sauƙaƙe kashin baya, sauƙaƙe ciwon baya.
  5. Motsa jiki akan ƙwallon motsa jiki yana taimakawa haɓaka haɗin kai da haɓaka kayan aiki na vestibular. Ko da motsa jiki mai sauki akan kwalliya yana bunkasa daidaituwa da daidaito.
  6. Hakanan tare da wannan kwas ɗin yana da matukar dacewa don aiwatar da darussan sassauƙa da mafi kyau shimfiɗa tsokoki da haɗin gwiwa.
  7. Godiya ga tsarin roba na kwalliya, a lokacin aji yana rage kayan aiki akan gabobi da kashin baya. Wannan yana rage haɗarin rauni.
  8. Aiki tare da ƙwallon ƙafa ya dace da zaman dawowa bayan raunin jijiyoyi da tsarin musculoskeletal gabaɗaya. Hakanan yana da amfani ga marasa lafiya masu cutar cututtukan disiki, saboda azuzuwan da ke tare da roba mai roba suna ba da gudummawa wajen farfaɗowar faya-fayan intervertebral.
  9. Lokacin da kuke aiki tare da ƙarancin fitball ya rage nauyi a ƙafafu, don haka za'a iya jin daɗinsa koda kuna da jijiyoyin jini, gwiwa da ƙafafun da suka lalace ko murmurewa daga wasu raunuka na ƙananan ƙasan.
  10. Don horo tare da ƙwallon ƙwallon ƙafa kusan babu ƙuntatawa Da shi ne za ku iya yin yara, tsofaffi, mutanen da ke da babbar kiba har ma waɗanda suke nesa da kowane irin ilimin motsa jiki. Bugu da kari, aiki a kan kwallon yana da ban sha'awa da ban sha'awa, don haka ana iya amfani da shi don shigar da mutane makusanta cikin wasanni.
  11. Wasannin motsa jiki musamman masu dacewa tare da daidaita ƙwallon ƙwal da kiyaye jikin mai roba don 'yan mata masu ciki.
  12. Motsa jiki akan ƙwallon motsa jiki yana taimakawa kwantar da hankali da tsarin juyayi, sauƙaƙa damuwa da haɓaka yanayi.
  13. Fitball kusan shine kawai kayan aikin da ke sauƙaƙe aikin haɗin kai na lokaci ɗaya na injin, kayan aiki, na gani, da na kayan aiki.
  14. Kwallan motsa jiki iri-iri ga motsa jiki na yau da kullun kuma zai sanya shirin ku na sababbin motsa jiki na asali don sautin tsoka duk wuraren matsala.

Kamar yadda kuke gani, ba za'a iya yin amfani da ƙwallon ƙwal don rage nauyi da lafiya ba. Motsa jiki na yau da kullun tare da ƙwallon yoga zai taimaka maka inganta sifa, inganta halayya, kawar da ciwon baya da ƙarfafa tsokoki.

Tabbatar karanta game da sauran kayan wasanni don asarar nauyi wanda zaku iya amfani dashi a gida:

  • Bandungiyoyin motsa jiki don adadi siriri
  • Abin tausa don shakatawa tsoka
  • Yoga Mat ko dacewa

Contraindications don horo tare da ƙwallon ƙafa

Kwallan motsa jiki kusan kayan motsa jiki ne na duniya waɗanda basu da takamaiman takamaiman abubuwan da zasu yi amfani dasu. Koyaya, ba tare da ƙarin shawarwari tare da likita ba a ba da shawarar horarwa tare da ƙwallon yoga a lokacin farkon farkon ciki, mummunan cuta na tsarin zuciya da jijiyoyin diski.

Fitball don asarar nauyi: 10 mafi kyawun motsa jiki

Tabbatar bincika labarin mu: 50 motsa jiki tare da slimming fitball. Ba wai kawai yana gabatar da darasi mafi inganci ba tare da ƙwallon ƙwal a sifco, amma shirye-shiryen darasi da aka shirya don farawa, matsakaici da matakan ci gaba na horo. Muna ba ku misalan motsa jiki da ƙwallon ƙafa:

1. Murɗawa

2. Gyaran jiki

3. Allon gefe a bango

4. Daga gindi da kafa daya

5. mirgine kwallon motsa jiki a bayanta

6. Superman da kwallon ƙwallo

7. Plank akan gwiwar hannu

8. Masu hawa

9. Shafar jima'i a cikin mashaya

10. Squat tare da ƙwallon ƙwallon ƙafa

Godiya ga gifs tashar youtube Gajerun hanyoyi tare da Marsha.

Kwallan kafa don asarar nauyi?

Mun riga mun lura da amfani da ƙwallon ƙwallon don ƙimar nauyi da lafiyar jiki. Kari akan haka, wasan motsa jiki yana taimaka muku wajen kara nau'oi daban-daban a cikin azuzuwan motsa jikinku kuma mafi inganci don aiki akan ƙwayoyin jiki. Amma a hanyoyi da yawa tasirin horo akan ƙwallon ƙafa don asarar nauyi ya dogara da takamaiman shirin dacewa. Mafi girman bugun zuciya yana tashi yayin horo, yawancin adadin kuzari za ku ƙone. Idan burin ku shine muryar tsoka, to zaɓi aikin motsa jiki tare da dumbbells ko tare da nauyin jikin sa.

Ka tuna cewa rasa nauyi shine da farko abinci mai gina jiki kuma shine horo na biyu. Amma cin abinci ba tare da motsa jiki ba ba zai taba baku sassauƙa ba da tsokoki. Don haka don asarar nauyi yi ƙoƙarin haɗa horo tare da ƙwallon ƙwallon ƙafa da abinci mai kyau.

Yadda za a zabi ƙwallon ƙafa lokacin siyan?

Idan kuna shakkar siyan wasan motsa jiki saboda gaskiyar cewa zai ɗauki sarari da yawa a cikin gidan, to, mun hanzarta sake tabbatar muku. Ballwallon motsa jiki da aka busa cikin sauƙi a cikin ƙaramin akwati kuma ya hura da famfo na mintuna 5-10. Kada ku damu da amincin ƙwallo ba zai fashe ba kuma ba zai fashe lokacin da aka ɓata shi ba, amma a hankali zai yi rauni. Yawancin kwalliyar motsa jiki na zamani suna sanye take da "anti-fashewa". Wannan yana nuna cewa ball yana da tsaro daga fashewar abubuwa kwatsam.

Lokacin siyan kwallan motsa jiki, kula da kasancewar famfo a cikin kayan. Idan kana da famfo (dace, ciki har da Hawan keke), to wannan ba zai iya damuwa ba. Kuma idan ba haka ba, to ya fi kyau a zaɓi ƙwallon tare da famfo ɗin an haɗa. Kafin fara amfani da ƙwallon motsa jiki, zai fi dacewa sau ɗaya don kumbura (kimanin kashi 70-80% na matsakaicin girma), riƙe ka aan awanni kaɗan, tsaftacewa gaba ɗaya sannan sake sakewa zuwa matsakaicin girmanta.

Da fatan za a lura, da zarar ka hura iska a cikin balan balan din da kuma yadda yake da yawa, zai yi wuya ka yi aikin kuma motsa jiki zai samu jikinka. Na farko, yayin daidaitawa kawai a cikin sabon kwasfa, zaku iya sa shi gaba ɗaya.

Yadda za a zabi ƙwallon motsa jiki daidai?

Kwallan motsa jiki sun zo a cikin diamita daban-daban daga 45 zuwa 95, duba mafi mashahuri masu girma dabam ne 65 da 75 gani Yawancin mutane da ke da matsakaicin girma suna zaɓar waɗannan burin.

Don tabbatar da girman ƙwallon ƙwallon ƙafa, an ba da shawarar yin wannan gwajin. Zauna akan kwallon ka kalli kusurwar da aka kafa tsakanin Shin da cinya. Idan kwasfa ya dace da kai, kusurwa ya zama 90-100 °. Needafar yana buƙatar zama a ƙasa gaba ɗaya. Idan kusurwa tsakanin Shin da cinya mai tsananin - fitball ku karami.

Idan baku da wata dama don gwadawa a ƙwallon motsa jiki, yi ƙoƙari ku mai da hankali kan rawan tsayi da diamita na ƙwallon:

  • 150-160 cm - diamita 55 cm
  • 160-170 cm - diamita 65 cm
  • 170-180 cm diamita 75 cm
  • 180-190 cm - diamita 85 cm

Manyan kwallayen motsa jiki 10 masu tsada akan Aliexpress

Babban zaɓi na kwallayen motsa jiki a cikin masu girma dabam da launuka don siyarwa a shagon kan layi na Aliexpress tare da jigilar kaya kyauta. Don duba samfurin danna hanyoyin. Yawancin lokaci ana ba da kaya ragi, don haka farashin zai kasance mai rahusa fiye da na bita. Kafin saya muna ba da shawarar ka karanta bayanan abokin ciniki.

1. Fitball 55cm

  • Diamita 55 cm mai saurin fashewar launi 7
  • Farashin: 1220 rubles
  • An hada famfo

2. Fitball 65cm

  • Diamita 65 cm, anti-fashe, 6 launuka
  • Farashin: 1260 rubles
  • An hada famfo

3. Fitball 65cm

  • Diamita 65 cm, anti-fashe, 5 launuka
  • Farashin: 1290 rubles
  • An hada famfo

4. Fitball 75cm

  • Diamita 75 cm, anti-fashe, launuka 7,
  • Farashin: 1490 rubles
  • An hada famfo

5. Kwallan motsa jiki 85 cm

  • Diamita 85 cm, anti-fashe, launuka 7,
  • Farashin: 1750 rubles
  • An hada famfo

6. Kwallan motsa jiki 55-85 cm

  • Diamita 55 cm, 65 cm, 75 cm da 85 cm anti-fashe launuka 4
  • Kudin: 800-1880 rubles, ya dogara da diamita
  • Akwai zaɓuɓɓuka tare da famfo, ba tare da famfo ba

7. Kwallayen motsa jiki na 45-75 cm

  • Diamita 45 cm, 55 cm, 65 cm da 75 cm, anti-fashe, launuka 6
  • Kudin: 920-1620 rubles, ya dogara da diamita
  • Pampo ba a haɗa shi ba

8. Motsa jiki kwallaye 45 cm da 65 cm

  • Diamita 45 cm da 65 cm, anti-fashe, launuka 6
  • Kudin: 1000-1550 rubles, ya dogara da diamita
  • Pampo ba a haɗa shi ba


9. Motsa jiki kwallaye 65 cm da 75 cm

  • Diamita 65 cm da 75 cm, anti-fashe, launuka 2
  • Farashin: 700-750 rubles, dangane da diamita
  • An hada famfo


10. Motsa jiki kwallaye 65 cm da 75 cm

  • Diamita 65 cm da 75 cm, anti-fashe, launuka 2
  • Kudin: 770-870 rubles, ya dogara da diamita
  • An hada famfo

Fitlim slimming: Bidiyo 5 cikin yaren Rasha

Kwanan nan munyi mafi kyawun bidiyo mafi kyawun 13 tare da ƙwallon ƙwallon ƙwallon ƙafa akan youtube waɗanda suke da wadatarwa kyauta kuma kyauta. Shirye-shiryen na ƙarshe daga minti 20 zuwa 50, akwai zaɓuɓɓuka don masu farawa da waɗanda suka ci gaba. Muna ba ku shawarar ku gwada duka kuma zaɓi mafi kyawun shirin a gare ku.

Anan muna ba ku muna ba ku bidiyon tarawa tare da ƙwallon ƙafa a cikin Rashanci:

1. Fitball: motsa jiki don duka jiki (minti 20)

Литбол. Упражнения на все тело.

2. Horarwa da ƙwallon ƙwallo daga Tatiana Spear (minti 60)

Motsa jiki don jin zafi a baya tare da ƙwallon yoga (minti 3)

4. Flat ciki tare da ƙwallan yoga daga Alena's Mondovino (minti 45)

5. legsananan siriri tare da ƙwallan ƙafa daga Alena's Mondovino (minti 50)

Kuna da kwallon ƙwallan ƙafa a gida? Raba ra'ayoyin ku game da horon: shin wasan ƙwallan ƙafa don asarar nauyi a ra'ayin ku? Waɗanne shirye-shirye tare da kwalliyar kwanciyar hankali kuka fi so?

Dubi kuma:

Leave a Reply