Amabhola e-Yoga, owaziwa nangokuthi amabhola okuzivocavoca, amabhola azinzile, noma amabhola aseSwitzerland, asephenduke isengezo esidumile enkambisweni yokuqina kanye namajimu asekhaya. Angamathuluzi ahlukahlukene angasetshenziswa ekuzilolongeni okuhlukahlukene, kusukela emandleni ayisisekelo kuya ekulinganiseni nasekuqeqesheni ukuguquguquka. Lesi sihloko sizodingida umhlaba wamabhola e-yoga, sihlole izinzuzo zawo, ukuthi angawasebenzisa kanjani ngempumelelo, futhi sinikeze inqwaba yokuzivocavoca ukuze uqalise.
Yini i-Yoga Ball?
Ibhola le-yoga ibhola eliphefumulayo, ngokuvamile elenziwe nge-PVC noma i-latex, elifika ngosayizi abahlukahlukene. Usayizi ovame kakhulu kubantu abadala ungama-55 cm (22 amayintshi) ububanzi, kodwa angasukela ku-45 cm kuya ku-85 cm. Ububanzi obukhethayo buncike ekuphakameni kwakho; abantu abafushane kufanele bakhethe amabhola amancane, kuyilapho abantu abade kufanele bakhethe amakhulu.
Izinzuzo Zokusebenzisa Ibhola Le-Yoga
Ukusebenzisa ibhola le-yoga, elaziwa nangokuthi ibhola lokujima noma ibhola lokuzinza, kunganikeza izinzuzo eziningi kubantu bawo wonke amazinga okufaneleka. Nazi ezinye izinzuzo ezibalulekile zokusebenzisa ibhola le-yoga ohlelweni lwakho lokujima:
1. Ibhalansi Ethuthukisiwe namandla Abalulekile
Ukusebenzisa ibhola le-yoga kuhlanganisa imisipha yakho eyinhloko kunezivivinyo zendabuko ezihlezi ngoba kufanele ulinganise ebholeni. Lokhu kuhlangana okwandayo kusiza ukuqinisa imisipha yakho yesisu nephansi.
2. Ukuvumelana nezimo okuthuthukisiwe
Amabhola e-Yoga angasiza ukuthuthukisa ukuguquguquka kwakho. Zikuvumela ukuthi unwebe ngezindlela ezingenakwenzeka ngamacansi endabuko ye-yoga noma imishini yokuzivocavoca.
3. Ukuzivocavoca Okunomthelela Ophansi
Amabhola e-Yoga ahlinzeka ngokujima okunomthelela omncane, okuwenza alungele abantu abanezinkinga zamalunga noma abalulama ekulimaleni.
4. Ukuguquguquka
Angasetshenziselwa ukuvivinya umzimba okubanzi, kusukela ekuqeqesheni amandla kuya ekuzilolongeni nasekusebenzeni okuvumelana nezimo.
5. Ukonga Isikhala
Amabhola e-Yoga ancibilika kalula futhi agcinwe, okuwenza abe inketho yokonga isikhala kulabo abanegumbi elilinganiselwe lempahla yokuzivocavoca.
Ungayikhetha Kanjani Ibhola Leyoga Elilungile?
Lapho sikhetha ibhola elifanele le-yoga, singacabangela izici ezilandelayo:
1. Usayizi Wezindaba
Njengoba kushiwo ngaphambili, usayizi webhola le-yoga ubalulekile. Umthetho ojwayelekile wesithupha wukuthi ibhola kufanele libe phakathi kwenyonga nehlombe uma uhlezi kulo izinyawo zakho zibheke phansi.
2. Indaba
I-PVC ne-latex yizinto ezivame kakhulu. Amabhola e-PVC ahlala isikhathi eside futhi kulula ukuwahlanza, kuyilapho amabhola e-latex athambile futhi anikeza ukubamba okungcono.
3. Ukumelana Nokuqhuma
Bheka ibhola le-yoga elinesilinganiso esiphezulu sokumelana nokuqhuma. Lokhu kukhomba ukuthi ingakanani ingcindezi ibhola elingakwazi ukuyiphatha ngaphambi kokuthi liqhamuke.
Ungalisebenzisa Kanjani Ibhola Le-Yoga?
Nawa amanye amathiphu okuthi ungakhetha futhi usebenzise kanjani ibhola le-yoga (eyaziwa nangokuthi ibhola lokuzilolonga noma ibhola lokuzinza) ngempumelelo:
1. Ukuphepha Kuqala
Ngaphambi kokuqala noma yimuphi umkhuba wokuzivocavoca ngebhola le-yoga, qiniseka ukuthi ligcwele umoya futhi alinawo ama-puncture noma umonakalo. Sebenzisa njalo ibhola le-yoga endaweni ecacile, kude nezinto ezicijile namakhona.
2. Qala nge-Basic Exercises
Qala ngokuzivocavoca okuyisisekelo ukuze ukhululeke ngebhola. Lokhu kungase kuhlanganise ukunyakaza okulula okuhlezi, njengokuphakanyiswa kwemilenze nokusonteka kwe-torso.
3. Intuthuko Kancane Kancane
Njengoba ukhululeka futhi uqiniseka, ungathuthukela ekuzilolongeni okuthuthuke kakhulu okudinga ukulinganisela namandla amakhulu.
I-Yoga Ball Exercises
Uma uzivocavoca ngebhola le-yoga, ungahlanganisa ukunyakaza okuhlukahlukene ukuze uzuze imiphumela ehlukile yokuqina. Nakhu okunye ukunyakaza okujwayelekile kwebhola le-yoga kanye namaphuzu akho abalulekile:
1. Uhlezi ngoMashi
- Hlala ebholeni izinyawo zakho zibheke phansi.
- Phakamisa kancane idolo elilodwa ulibhekise esifubeni sakho ngenkathi ubambe umhlane wakho uqondile.
- Yehlisa unyawo lwakho emuva phansi bese uphinda ngomunye umlenze.
2. Ukuphakanyiswa Kwemilenze Ehlezi
- Hlala ebholeni izinyawo zakho zihlukene ngobubanzi be-hip.
- Phakamisa kancane umlenze owodwa phezulu bese ubamba imizuzwana embalwa.
- Yehlisa umlenze wakho uwubuyisele phansi bese uphinda ngomunye umlenze.
3. Ipulangwe Ebholeni
- Beka ibhola ngaphansi kwamakhwapha ukuze uthole ipulangwe lomphambili.
- Bandakanya umgogodla wakho futhi ubambe isikhundla isikhathi eside ngangokunokwenzeka.
4. Ama-Push-Ups ebhola
- Beka ibhola ngaphansi kwezandla zakho ukuze uthole i-push-up ephakeme.
- Yehlisa umzimba wakho uye phansi bese uhlehlela emuva.
5. Uhlezi u-Twist
- Hlala ebholeni izinyawo zakho zibheke phansi.
- Beka izandla zakho ngemuva kwekhanda lakho bese usonta i-torso yakho ohlangothini olulodwa.
- Bamba imizuzwana embalwa bese usontelela kolunye uhlangothi.
6. Ukuphakamisa Umlenze Oseceleni
- Hlala ebholeni izinyawo zakho zihlangene.
- Phakamisa umlenze owodwa uwubeke eceleni, uwugcine uqondile.
- Yehlise uyibuyisele phansi bese uyiphinda ngomunye umlenze.
7. I-Ball Jackknife
- Hlala ebholeni izinyawo zakho zibheke phansi.
- ncika phambili, ubeke izandla zakho phansi.
- Phakamisa imilenze yakho nomzimba wakho phansi, udale umumo we-V.
- Yehlisa uhlehlele phansi bese uyaphinda.
Isikhathi sokuthumela: Jun-12-2024