Fitball ƙwallo ne mai ɗumi-ɗumi wanda yake da diamita na 45-75 cm kuma shine sunan darasi na rukuni tare da wannan aikin. Koli na shahararrun wannan kayan aikin ya zo ne a ƙarshen shekarun - farkon dubu biyu. Sa'annan "Kwallan Switzerland" ya kasance haƙiƙa na gaske, sun zo da yawancin darussan aerobic, sun yi ƙoƙarin aiwatar da shi a cikin dukkan shirye-shiryen ƙarfi. Yanzu talla ta ragu, kuma sau da yawa 'yan wasa kan dauki kwallon lokacin da suke son girgiza' yan jaridu ko yin juye-juyen hawan jini.
A cikin tsarin darasin motsa jiki, wasan ƙwallon ƙafa wasa ne da ayyukan nishaɗi tare da tsalle-tsalle, juzu'i da kuma gungun abubuwa masu ban sha'awa daban-daban.
Menene wasan ƙwallon ƙafa?
Masu magana da yawun motsa jiki sun ce duk irin waɗannan kayan aikin da rukunin rukuni ana buƙata ne kawai don abu ɗaya - don jawo hankalin mutum mai ƙarfi sosai zuwa horo, sanya shi ya biya kuɗi kuma ya nishadantar da shi na awa ɗaya don kada ya rasa hankali kuma ya motsa aƙalla wata hanya.
A zahiri, fitball yana da amfani don:
- gyaran gwiwa da haɗin gwiwa ta amfani da maganin motsa jiki;
- sauƙaƙe nauyin daga kashin baya lokacin yin motsa jiki na ciki;
- haɓaka motsi na haɗin gwiwa bayan tiyata ko rauni;
- rage nauyin axial akan ODA (tsarin musculoskeletal) yayin tsalle.
Muna kawai watsa shirye-shirye da wani abu daban-daban. Kwallan motsa jiki da ake tsammani yana taimakawa wajan zurfafa zurfin tsoka kuma ta haka yana inganta metabolism, yana taimakawa ƙona kitse. Shin haka ne? Ya dogara sosai da abin da za a yi da wannan ƙwallon. Idan duk aikin motsa jiki ya sauko zuwa zaune yana tsalle da birgima abin da ke ƙarƙashin diddigenku, ba kwa buƙatar jiran sakamako na musamman. Wataƙila, ba za ku cimma “ƙona kitse” kwata-kwata ba, musamman idan ba ku bi ingantaccen abinci ba.
Amma idan ana amfani da ƙwallon ƙwallon a matsayin aikin da zai ba ku damar haɓaka daidaitaccen shirin motsa jiki, kuma mai shi ma yana cin abinci kullum, komai zai yi kyau tare da mai. Zai tafi. Don haka duk ya dogara da zaɓin darussan motsa jiki da kayan aiki, amma a kan yadda wadatar zaman horo yake tare da abubuwan da suka dace, alal misali, squats, deadlifts and presses. Haka ne, a ƙarshen darasi abu ne mai yuwuwa don karkatarwa akan ƙwallon kuma yin juyewar hawan jini.
Iri na ƙwallon ƙafa
Akwai nau'ikan 'yan kwalliyar motsa jiki, kodayake waɗannan kayan aiki ne na asali:
- Iri-iri a cikin girma - akwai kwallaye daga 45 cm zuwa 75 cm a diamita, wannan idan kun ɗauki kasuwar taro ta wasanni. Don dalilai na musamman, kamar horar da 'yan wasan kwallon kwando, ƙila akwai manyan bawo.
- Ta hanyar nau'in sutura - ƙwallon ƙafa ya zama roba da ba zamewa. Hakanan akwai zaɓuɓɓuka masu santsi waɗanda, a zahiri, ana nufin su don wadataccen aiki, amma a kulab ɗin cikin gida ana iya samun su a cikin zauren.
- Dangane da matakin tasiri - na al'ada kuma tare da haɗe-haɗen tausa. Ana amfani da karshen don duka dacewa da MFR (sakin jiki).
- Ta alƙawari - filin wasan yara da ƙoshin lafiya. Na farko na iya zama tare da iyawa, a cikin zane mai ban sha'awa, amma ba a nufin su don horon manya.
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Yadda za a zabi ƙwallon girman da ya dace?
Daidaita kwallon yana da kyau kai tsaye. Kuna buƙatar tashi, lanƙwara ƙafarku a gwiwa gwiwa kuma kawo ƙwanƙwashin ku a layi ɗaya zuwa bene. Kwallan dole ya dace daidai da cinya kuma kada ya zama tsayi daidai da na saman kafa.
Ga masoya lambobi da adadi, akwai kuma farantin tare da ci gaban waɗanda ke ciki da kuma diamita na ƙwallon ƙafa:
| Ball diamita | Girman 'yan wasa |
| 65 cm | 150-170 cm |
| 75 cm | 170-190 cm |
An shirya kwallaye masu diamita 45 cm don yara.
Fa'idodin wasan motsa jiki na motsa jiki
Motsa jiki akan wannan kwallon yana da fa'ida da rashin amfani. Abubuwan fa'ida sune:
- ƙwallon mai laushi ne, ba shi yiwuwa a cutar da baya yayin juyawa;
- ba shi da ƙarfi kuma yana taimakawa haɗawa da ƙananan ƙananan tsokoki yayin horo;
- yana da sauƙi a saya shi a gida ko a kowane ɗakin ƙarami kuma har ma don aiki;
- yana da kyau a zauna a kai yayin aikin al'ada;
- wani lokacin zai iya maye gurbin benci;
- kwallon ƙwallon ƙafa ya dace da horar da tsofaffi da mata masu ciki;
- a kai zaka iya shimfida tsokoki na baya ga waɗanda ba za su iya aiwatar da shi ba kamar yadda aka saba;
- harsashi yana taimakawa wajen haɓaka ayyukan motsa jiki da sanya su cikin nishaɗi.
Nan da nan zaku iya cewa ƙwallon ƙafa ba shi da wani ƙarfin sihiri. Haka ne, motsa jiki tare da shi yana da ɗan wahala fiye da wasan motsa jiki a ƙasa ko kawai da nauyin jikinku. Lokacin horo akan ƙwallo, mutum yana karɓar mara motsi wanda dole ne a daidaita shi kafin a iya motsa jikin. Sabili da haka, ƙwallon ƙafa yana aiki.
Menene darasin wasan ƙwallon ƙafa? Wannan ƙwayar zuciya ce ta yau da kullun wacce ke da nufin ƙona kitse, ƙara yawan kuɗin kalori, ƙarfafa zuciya da yaƙi da rashin motsa jiki. Ba shi da fa'ida a kan sauran ayyukan kamala.
Mahimmanci: babu kwatancen da aka yi game da yadda yawancin ƙwallon ƙwallon ƙwallon ƙwallon ke hanzarta saurin aiki. Amma akwai binciken da ya nuna cewa motsa jiki na ciki sun fi tasiri a ƙwallon ƙafa fiye da ƙasa.
Don haka, ga baƙo na yau da kullun na gidan motsa jiki, wanda zai iya yin atisayen ƙarfin gargajiya tare da ƙararrawa da dumbbells, ƙwallon zai zama da amfani ne kawai don yin karkatarwa, kai tsaye da kuma jujjuyawar juzu'i, kuma, mai yuwuwa, "wukar Switzerland". Duk waɗannan motsa jiki ne don latsawa da mahimmanci.
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Wanene aka hana wa buga ƙwallon ƙafa?
Wasu daga cikin wasannin ƙwallo sun haɗa da lafiyar yara, motsa jiki na haihuwa, da tsofaffi. Bai cancanci faɗi cewa aikin ba a hana shi kansa. Wasu darussan bazai dace da rauni da matsalolin haɗin gwiwa ba.
Musamman:
- Ba a ba da shawarar yin gada mai kayatarwa ta goyan bayan ƙwallon ƙafa don haɗin gwiwa na hanji mara ƙarfi ba, raunin da suka samu ko kuma matakan dawowa bayan dasa su.
- Wajibi ne a bar karkatarwa tare da hernias da fitarwa a cikin "aiki" lokaci, lokacin da akwai ciwo. Yayinda aka gyara kashin baya, ana iya sanya darussan a cikin shirin idan likitan aikin motsa jiki ya yarda dashi.
- Bai kamata a yi turawa da safa a cikin ƙwallon ƙafa ba tare da raunin gwiwa, haɗin gwiwa da kafaɗu ba.
- Zai fi kyau a ki tsawaitawa da dunduniyar kafafu, saboda wannan aikin yana buƙatar taimako mai kyau.
Akwai ra'ayoyi da yawa akan Intanet game da horar da mata masu juna biyu kan wasan ƙwallon ƙafa. Kwallan ba lallai ba ne don horo, ƙari kuma, idan mace ta saba da horo na ƙarfi na al'ada, yana da kyau a gare ta ta ci gaba da yin su a cikin sigar haske. Aikin motsa jiki daga yanayin da ya dace daga watanni uku na biyu an cire shi, da kuma duk wani abu da zai iya yin matsin lamba kai tsaye a kan ciki da matsawa akan gabobin ƙugu. A zahiri, akwai motsa jiki a cikin simulators toshewa da motsi daban-daban tare da microweights akan makamai da ƙafa.
Ko ta yaya ka zauna a kan ƙwallon ƙafa da fatan cewa kawai zai magance ciwon baya ba shi da daraja. Halin da aka saba da shi tare da ƙaramin nauyi zai fi son kawar da su.
Kadan game da motsa jiki
Za a iya yin cikakken motsa jiki na motsa jiki a ƙwallon ƙafa:
- Dumama - tsalle yayin zama akan kwallon. Kuna buƙatar zama a kan ƙwallan ƙwallon ƙafa tare da gindi da kuma bazara baya yayin tsalle. Ana iya haɓaka wannan tare da ɗumi-ɗumi na ɗorawa da ɓangaren tsauri tare da kowane matakan aerobic, misali, matakalar gefe, da kuma juya ƙwallon daga gefe zuwa gefe.
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- Kafafu - tsuguna a bango. Ballwallon yana ƙarƙashin ƙananan baya, huta shi a bango, yi kwalliya har sai kwatangwalo sun yi daidai da ƙasa kuma sun ɗan yi kaɗan a ƙasan.
- Baya... Direct hyperextension motsa jiki ne mafi sauki akan kwallon. Kuna buƙatar kwanciya akansa tare da cikinku, ku gyara ƙafafunku a bango kuma ku juyar da baya, sa'annan ku sauka a hankali.
Juyin hawan jini shine lokacin da yake kwance a kan benci, ana ɗaga ƙwallan da ƙafafunsu zuwa matakin jiki kuma an saukar da su.
- Makamai, kirji da kafadu... Abu mafi sauki shine matse kwallan tsakanin hannayenka yayin tsayuwa, hada shi da wani irin tafiya.
Hakanan zaka iya yin matse-matse daga kwallon, duka ta hanyar sanya shi a bango da kuma tafa tafin hannunka a kai, ko sanya ƙafafunka a kai.
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Master1305 - stock.adobe.com
- Latsa. Karkatacciyar al'ada, ma'ana, kuna bukatar kwanciya da bayanku a kan ball kuma ku shimfiɗa ƙananan haƙarƙarinku zuwa ƙashin ƙugu.
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Hakanan zaka iya ɗaga ƙafafun madaidaiciya a cikin yanayin ƙoshin lafiya tare da ƙwallan ƙwallon ƙafa da ke matse tsakanin su.
Kari kan haka, su ma suna yin "wukar Switzerland", wato suna jan gwiwoyi zuwa kirji, tare da kafafuwa suna kan kwallon kwalliyar, da kuma hannaye a kasa.
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Don tsokoki tsokoki na ciki, zaku iya yin karkatarwa yayin kwanciya akan ƙwallan a gefen ku.
© Makatserchyk - stock.adobe.com
Za a iya yin atisayen motsa jiki a kan ƙwallon ƙafa don maimaita 10-20, ɗayan bayan ɗayan, ƙirƙirar motsa jiki, ko kuma kawai yin shi cikin salon da aka saba, fasa aikin motsa jiki zuwa saiti. Irin waɗannan darussan zasu ba da sautin gaba ɗaya kuma zasu taimaka maka farawa.
Shin ya kamata ku yi matsi na benci da motsa jiki yayin zama a kan ƙwallon ƙafa? Masana sun kasu biyu. Bude kowane mujallu kamar Siffa, kuma za'a sami irin wannan motsa jiki dubu da ɗaya. Mai gabatar da TV, marubucin yanar gizo kuma marubucin littafin koyarda motsa jiki Denis Semenikhin a cikin littafin nasa ya bada rabin bugun kirji da aka saba a jikin kwallon kwando. Gaskiya ne, yana magance wannan, saboda wasu dalilai, kawai ga 'yan mata, yana ba da samarin suyi aiki a cikin salon da aka saba.
Rachel Cosgrove, wata mai koyar da mata da kuma gyara jiki daga Amurka, ta rubuta cewa ya fi kyau a fara koyon yadda ake aiki da nauyi masu nauyi ba tare da kwallon ƙwallo ba. Kuma kawai kuna buƙatar hawa a kansu don girgiza ɗan jaridar. Babu wata ma'ana ta musamman a motsa jiki a hannu, kafaɗa da kirji yayin zaune a kan ƙwallo.
Gabaɗaya, yadda ake amfani da wannan kayan aikin horo, kowa ya yanke shawara ya dogara da burin da fom ɗin wasanni. Kuma kwallaye na iya bayar da taimako mai mahimmanci a cikin gyarawa da buga fam na 'yan jarida.
