Wasan wasan kwallon kafa shi ne kwallon lafiya. An yi amfani da likitoci na likitanci a asibiti don magance marasa lafiya bayan aiki, raunuka, raunuka, da kuma kula da 'yan wasa masu sana'a. Bayan dan lokaci, motsa jiki na motsa jiki ya koma Amurka, inda ya zama zakara. Amirka, kamar yadda kuka sani, wata} asa ce mai yiwuwa - kuma fitinar na da damar da za ta kasance sanannen mahimmanci ga kyakkyawan lafiyar jama'a miliyan] aya a duniya.
Amfanin
Na farko motsa jiki a kan kwaskwarima ball shine kawai don koyon yadda za a zauna a kai. Kamar alama ce mai ban mamaki! Duk da haka, bayan ƙoƙari, mutane da yawa suna kama da kawunansu kuma sun yi nadama game da asarar kudi don sayen. Fitbol kuma ya yi ƙoƙari ya ɓoye a ƙarƙashin ku, kuma lokacin da kuke "sadaukarwa" da shi, za ku iya fara tsalle, mirgina, shimfiɗawa da "ragi".
Duk da yake kuna zaune ne a kan wannan kaya na asali, duk tsokoki da suke da hannu wajen kiyaye daidaito suna da rauni. Kuma wannan shi ne duk ƙananan ƙananan ƙwayoyin cuta, da tsokoki na thighs, buttocks, da jaridu da baya. Wato, mai yawa.
A jikinmu akwai ƙananan ƙananan ƙwayoyin, wanda kusan ba zai iya yiwuwa a yi famfo ta hanyar ƙwallon ƙafa ba, jinginar ko tsalle. Domin irin wannan zurfin shiga cikin ƙananan kayan jikinmu, an buƙatar danniya mai tsawo. Saboda haka, kana buƙatar koyon yadda za a ci gaba da zama a kan ball na dogon lokaci.
Godiya ga wasan wasanni don dacewa, zaku horar da ƙwayar zuciyar ku, tsarin tsarin dabbobi, sassan jiki na numfashi, metabolism da narkewa. Idan ka ga cewa kana zaune a kan fitball a cikin lalata, a gaskiya ma, akwai saurin motsa jiki na yau da kullum, kuma saboda wannan ƙananan motsi, kai ne ko ta yaya za a daidaita tsarin motsi na hanji.
Kwallon roba don dacewa yana amfani dasu a horo tare da mata masu ciki. Kamar yadda muka rigaya ya ce, motsa jiki yana tasowa ƙwayar ƙananan ƙwayar ƙwayar ƙwayar, wato waɗannan ƙwayoyin suna shiga cikin fadace-fadace a lokacin haihuwa, da kuma sake dawo da siffar bayan haihuwar yaro. Dangane da wasan motsa jiki, ba kawai ka sauƙaƙe da kuma tabbatar da aikin ba, amma kuma yana hanzarta aiwatar da tsarin dawowa tsohuwar siffofin.
Kwallon wasan motsa jiki zai taimaka maka inganta tsarin sarauta, ƙirƙirar corset na kwaya kusa da kashin baya. Za a cire kaya daga kashin baya, za ku kawar da ciwo, gajiya da raunin ma'aikacin ofis.
Aiki
Kuma yanzu za mu yi aiki! Yi nuni da amfani da babban kwalliyar kwantar da hankula a inganta sauye-sauye da buttocks.
- Squat - ƙafa a cikin layi daya, kafafu a kan nisa na ƙashin ƙugu, crouching, tanƙwara hannuwanku tare da kwallon, gyaran kafafunku, yada hannayenku tare da kwallon.
- Yi shinge tare da makamai da aka zura kwallon.
- Squat, ta mike kafafunsa, ta shimfiɗa hannunsa tare da kwallon zane. Muna aiki a bangarorin biyu.
- Mun sanya sifa - 2 tare da ɗaga hannu, 2 - gaba, 4 - a kan diagonal.
- Gudun hagu tare da ball a hannu. Muna yin sau 8 - 16.
- Yi maimaita saitin tare da matuka, ƙara a ƙarshen gangara.
- Muna kulluwa, gyara kafafuwanmu, janye hannunmu sama, da kuma tayar da kullunmu a cikin wani tsari mai girma zuwa sama. Muna yin sau 8 - 16.
- Muna maimaita saitin squats tare da dukkan sassan, slopes da motsa jiki na baya.
- Mun yi wasan kwallon kafa tare da kwallon a gabansa.
- Muna yin mataki tare da sauyawa da sauyawa daga cikin gefe daga gefe zuwa gefe, tare da tasha a kan kowane kafa da kuma squat a daya gwiwa.
- Muna gudanar da marmaro uku a kowane gwiwa sau 4-8. Sa'an nan kuma ƙara yawan mahaukaci har zuwa sau bakwai.
- Mun rage kwallon zuwa kasa, sanya hannayenmu a kan shi, shimfiɗa kafa zuwa sama zuwa cikin "haɗiye", tanƙwara da kuma ja zuwa kirji.
- Mun gyara "haɗiye" da kuma yin takaice, damuwa yana hawa tare da ƙafafunmu.
- Saka ƙafa a kan ball, dakatar da lanƙwasa kafa - 8 - 16 sau.
- Mun ƙara ƙuƙwalwa a kan shimfiɗa kafa, hannuwanmu suna shimfiɗa zuwa sama.
- Muna yin saitin: muna kunya, mun tashi, mun dauki hannun don kwallon kuma muyi "haɗiye". Daga "haɗiye" kuma mun sake komawa tawagar. Muna maimaita sau 8 - 16.
- Muna motsa kwallon a kasa, gyarawa da kunnen kafa.
- Muna motsa kwallon daga gefe zuwa gefe, yin waƙa a kafafu.
- Mu dauki ball a hannu kuma muyi aiki tare da sauyawa, kamar yadda yake cikin motsa jiki.
- Na gaba, mun sake yin komai daga motsa jiki 11 zuwa na biyu, ƙafafun da ba a aiki ba.