Pōro Gymnastic: he omaoma te kāinga

Omaoma pōro, ranei matou e atu whakamahia ki te karanga ia ia - fitball, whakaaro he ao taputapu mahi. A, no te tīpakohia tika huinga o mahi ka taea e koe te whakamahi i te reira ki te mahi i roto i tata katoa te rōpū uaua, ara i te kāinga. Ka taea te whakamahi i te reira takitahi, a taea te rawa ki ētahi atu taputapu mahi: dumbbells, Taumaha, expanders.

Fitboly mai i roto i ngā momo rerekē, kua tohaina ratou rite ki te diameter me te momo o te mata. Ka taea e Mahi pōro e mōhinuhinu (tino maeneene ranei ki whiu whakapae), mutu satin (he iti taratara) me te mirimiri (ki fepulopulasi korerotia, haurangi). awhe diameter Feetball i 40 cm (tenei pōro gymnastic tamariki) me ki runga ki te 90 cm.

Ki te piha haapiiraa ki tenei anga aonga me te pai, e hiahia ana koe ki te tiki i te reira ki runga tika, te arotahi ki tou tiketike, me te roa o te ringa:

- ki te hua ki te 1.55 m me te roa o te diameter ringa 45-55 cm feetball dozhen kia 45 cm;

- ki te tupu o 1.55-1.65 m me 55-65 cm ringa hopu te pōro ki te diameter o 65 cm;

- i roto i te tupu o 1,66-1,70 me te roa ringa o 65-80 cm diameter pōro kia 70 cm:

- ki te tupu o neke atu i te 1.70 m me 80 cm i te ringa, ka whakatata koutou fitball 75-90 cm.

Hoki kia whiriwhiri akomanga o ngā tamariki i te pōro omaoma ki haona ranei pewa, e ko, ki te ahua o te kakau e taea te tamaiti te pupuri i tana pauna tetahi, a ka anga ia.

mahi Fitboly hoki haapiiraa ki ngā pēpi mai i rua wiki o te tau. hanga tenei taea reira ki te mahi ki bloating, whakawhanake vestibular, ataata, me ponana kinesthetic. I tua atu, pai-whakawhanakehia, ka whakakaha nga rōpū katoa uaua.

Mai e kore contraindications te pōro omaoma, he wāhi ki reira ara wahine hapu. I roto i te akomanga i raro i tirohanga kaiwhakaako whakamana te huinga o mahi e hāngai ana i te whakangungu me te whakangā o nga uaua o te hoki, papatoiake, hope, me te puku, i te mea hāngai ki to ratou reo. I tua atu, whakapiki i mahi tohanga toto, atawhai mamae, tukua mōrahi akaanga.

Ka rite ki kua whakahuatia, tauturu te pōro mahi ki te whakakaha tata katoa ngā rōpū uaua, me te tahu ngako. I tahaki, fitball iu, a mahi reira, e hiahia ana koe ki te aroturuki kore anake te tika o nga mahi, engari ano hoki ki te whakarite kia kore he reira pēpēhia, me tenei pikaunga rua i runga i te tinana, e tika ana ki te Calories tahu.

Ko te kupu, ko te taketake mahi ki fitball :

Press. I roto i te mau haapiiraa, e taea e koe te mahi i runga i te uaua puku matahao, me te te matamata o runga me raro. Me takoto koe i runga i tou hoki, me te kotēhia te shins pōro. Te whakatairanga i te waewae tika tonu ake, ka taea e koe te whakamahi i te abs raro. Ki te hoatu piko waewae i runga i te fitball i te tihi, me e kopikopiko tonu, mahi i te reira te abs raro. I roto i te tūranga taua mahi obliques, maka tuke ki te turi ritenga.

Hoki me papa. mahi Whakamiharo e taea ki a koe te mahi e rave rahi rōpū uaua. Ki te mahi i tenei, haere ki te raro o te puku i runga i fitball, waewae pūmau (hei tauira, okiokinga ki te taiepa sofa ranei), ringa i muri tona matenga. He mea tika ki raro i te tinana kia rite ki iti rite taea, tata mo te papa ki tona rae, a ka whakaara nui taea. I te tihi e hiahia ana koe ki te pupuri ki raro nga papa.

Waewae. E noho ana i runga i te pōro, wahia te waewae mua tika, raro, me te ara i te reira. Na ka faahiti i te huarahi mā te kukume i te waewae ki te taha. Ko te kōwhiringa tuarua: tuturi takoto pouaka i runga i te pōro. Kumea te waewae hoki, whakaarahia me raro, ka hanga he huarahi, relegating waewae ki te taha.

Aaka. Hoki tenei mahi ka hiahia dumbbells pauna ranei. Fitball whakamahia rite te toa hākinakina. Ko, e hiahia ana koe ki te takoto ki raro, i runga i tona hoki (matatahi pokohiwi), waewae piko i te turi ^(95), papa tightened. ringa Plant ki dumbbells ki te tūnga whakapae, ka Hei whakaiti hoki. Tenei mahi whakapiki i āhua uma maitai, ara ana te reira me hanga reira rapa atu.

Whakamātauria ki ngā ki fitball nahanaha, ki te tetahi matatini, kei te puritia te akomanga atu nga ra, ki te pūnaha rerekē (kē uaua), he reira taea ki te mahi ki nga ra.