IiBhola zokuQinisekisa: ISikhokelo esiGqibeleleyo kwiiNzuzo, ubukhulu kunye neMithambo

Ukhe wayibona kodwa wazibuza ukuba ungenza ntoni ngayo.

Ibhola lokufaneleka sisixhobo soqeqesho esinemisebenzi emininzi esinokusetyenziselwa ukuphila qete, i-physiotherapy nangexesha lokukhulelwa. A kwa yenziwe ngezinto ezithambileyo kwaye ngokuqhelekileyo zizaliswe ngumoya, ububanzi buhluka ukusuka kwi-45 ukuya kwi-85 centimeters kwaye uxinzelelo lulungelelaniswe kumntu oyisebenzisayo.

Kule nqaku ndixubusha yonke into malunga neenzuzo zebhola lokuqina, indlela onokuziqeqesha ngayo kunye nento omele uyibeke ingqalelo xa uthenga.

Yonke into omawuyazi malunga nebhola yokuqina

Yintoni ibhola yokomelela?

Ibhola lokuzilolonga, ekwabizwa ngokuba yibhola yokuzivocavoca okanye ibhola yokuzivocavoca, sisixhobo soqeqesho esisebenza ngezinto ezininzi esisetyenziselwa ukomelela, ukunyangwa komzimba kunye nangexesha lokukhulelwa. Ibhola yenziwe ngezinto ezithambileyo kwaye idla ngokuzaliswa ngumoya. Ububanzi buvela kwi-45 ukuya kwi-85 centimeters kwaye uxinzelelo lunokulungelelaniswa ngokususa i-valve stem kunye nokunyuka okanye ukuchithwa kwebhola.

Ngawaphi amaqela ezihlunu onokuwomeleza ngebhola yokuqina?

Ibhola yokomelela sisixhobo soqeqesho esisebenza ngeendlela ezininzi onokusisebenzisa ukomeleza amaqela ahlukeneyo emisipha, kuquka:

• Izihlunu ezingundoqo
• Izihlunu zengalo
• Imisipha yomlenze
• Izihlunu zangasemva

Uyisebenzisa njani ibhola yokuqina?

Nanga amanyathelo ambalwa omawuwalandele xa usebenzisa ibhola yomthambo:

1. Khetha umphezulu osicaba kwaye uqinisekise ukuba ibhola icocekile kwaye yomile.
2. Jonga uxinzelelo lwebhola kwaye ulungelelanise ukuba kuyimfuneko.
3. Qala ngokuzilolonga okulula kwaye ngokuthe ngcembe uzenzele imithambo enzima ngakumbi.
4. Sebenzisa ibhola rhoqo ukuze ukwandise inzuzo.

Ungayithenga phi ibhola yokuqina?

Iibhola zokufaneleka ziyafumaneka kwiivenkile zeempahla zemidlalo kunye nabathengisi be-intanethi. UDerbystar kunye neVeen ziimpawu ezidumileyo ezibonelela ngeebhola zokuqina. Ukongeza kwiibhola zokuzilolonga, kukho nezinye izixhobo zoqeqesho ezifana neemethi zokuzilolonga, i-foam rollers kunye neebhloko ze-yoga onokuzisebenzisa ukuphucula uqeqesho lwakho.

Ukuba unayo nayiphi na imibuzo malunga nokusebenzisa ibhola yokufaneleka okanye ufuna iingcebiso zomntu, nceda uqhagamshelane nephysiotherapist okanye umqeqeshi wokufaneleka.

Uyenza njani imithambo ngebhola yokuqina?

Ukwenza umthambo ngebhola yokuqina, kubalulekile ukuba uthathe indawo echanekileyo. Unokucinga ngokuhlala ngokuthe tye kwibhola, ulele kwibhola, okanye usebenzise ibhola njengebhentshi yoqeqesho oluxhasayo. Unokwenza imithambo, apho kubalulekile ukuba uthathe indawo echanekileyo kwaye wenze umthambo ngokuzolileyo nangendlela elawulwayo.

Ngawaphi amanye amagama angaziwayo ebhola yokuqina?

Ibhola yokuqina ikwabizwa ngokuba yibhola yeyoga, ibhola yokuzilolonga, okanye ibhola yokulinganisa. Ukongeza, kukho amanye amagama, njengebhola laseSwitzerland, ibhola yokuzinza, kunye nebhola lokuzilolonga.

Yintoni umahluko phakathi kwebhola yokuqina kunye nebhola yeyoga?

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Ibhola yeyoga kunye nebhola yokuqina ziyafana. Umahluko udla ngokuba segameni nasekusetyenzisweni. Ibhola ye-yoga isoloko isetyenziswa kwimithambo ye-yoga, ngelixa ibhola yokuqina igxile ngakumbi ekomelezeni izihlunu kunye nokuphucula ibhalansi kunye nokuguquguquka.

Uyicoca njani ibhola yokuqina?

Ungayicoca ibhola ye-yoga ngelaphu elithambileyo kunye nesepha kunye namanzi. Qinisekisa ukuba uyomisa ibhola kakuhle phambi kokuba uyisebenzise kwakhona.

Kutheni i-fitness ibhola iyongezwa kakhulu kumsebenzi wakho

Ukusetyenziswa okusebenzayo kunye nokwenziwa kwebhola yokuqina

Ibhola lokuzilolonga yindlela entle yokulungisa nokuphucula iintshukumo zomzimba wakho. Ke ngoko, iyasebenza kakhulu ekuqeqesheni i-abs yakho. Iluncedo kakhulu kwiinjongo ezahlukeneyo, nakwabasetyhini abakhulelweyo. Inzuzo ephambili yebhola yokufaneleka kukuba ivuselela ukuba uhlale usebenza. Ngokukodwa ukuba uhlala imini yonke, iyakunyanzela ukuba ufumane i-posture engcono kwaye iphucula amandla akho kunye nokulinganisela.

Izibonelelo ze-abs yakho

Ungalindeli ukufumana i-abs enkulu emva kokusebenza okumbalwa ngebhola yokuqina. Yindlela esebenzayo yokuqeqesha i-abs yakho, kodwa kuthatha ixesha ngaphambi kokuba ubone iziphumo. Ukuqinisa izihlunu zesisu rhoqo xa uhleli ebholeni kuya kwandisa amandla akho omzimba wesisu.

Izibonelelo kubasetyhini abakhulelweyo

Ibhola lokufaneleka lilongezelelo olukhulu kubasetyhini abakhulelweyo. Kuluncedo ukuhlala kwaye ujikeleze kwizangqa ukukhulula umqolo wakho ongezantsi. Igcina umzimba wakho uhamba kwaye uphucula ukuma kwakho kunye ne-pelvis.

Iluncedo eofisini

Ibhola yokufaneleka ikwaluncedo kwiofisi. Ukuba uhlala ixesha elide, unokukhawuleza ubandezeleke kumqolo obuhlungu kunye onzima. Ngokutshintsha isihlalo sakho seofisi ngebhola lokufaneleka, uqinisekisa ukuba umzimba wakho uqhubeka uhamba kwaye i-posture yakho iphucula. Qinisekisa nje ukuba ibhola ifakwe ngokufanelekileyo kwaye iphakamileyo echanekileyo, kunye nemilenze yakho malunga ne-angle ye-90-degree kwaye iinyawo zakho ziphumle yonke indlela phantsi.

Sebenzisa ngexesha le-yoga kunye ne-pilates

Ukuba ufuna ukuzama ibhola yokuqina ngexesha le-yoga okanye i-pilates, gcina ezi ngcebiso zilandelayo engqondweni. Musa ukusebenzisa ibhola ngaphezulu kweyure ngexesha kwaye uqinisekise ukuba ibhola ivuthelwe ngokufanelekileyo. Sebenzisa ibhola njengenkxaso kwimithambo ethile hayi njengento ebambela indawo yomgangatho.

Ibhola lokuzilolonga yindlela efanelekileyo yokugcina umzimba wakho uhamba kwaye uphucule ukuma kwakho. Lulongezo oluluncedo kumsebenzi wakho kwaye lunokusetyenziswa ngeendlela ezahlukeneyo. Nokuba uziqeqeshela umdlalo othile okanye ufuna nje ukugcina umzimba wakho ushukuma, ibhola yokomelela ngokuqinisekileyo sisixhobo esiluncedo sokuba nayo.

Uqeqesho ngebhola yokufaneleka: xa luluvo olulungileyo?

Phucula ibhalansi yakho kwaye uqinise imisipha yakho

Ibhola lokuzilolonga linokuba longezelelo oluxabisekileyo kwindlela yakho yokuphila, ngakumbi ukuba ufuna ukuphucula ibhalansi yakho kunye nokuqinisa imisipha yakho. Ngelixa akusoloko kuyimfuneko ukusebenzisa ibhola yokuqina endaweni yobunzima bemveli okanye oomatshini, kunokuba ngcono kwimithambo ethile.

Ziqeqeshe ekhaya unendawo encinci kwaye ngaphandle kokuchitha imali eninzi

Enye yeenzuzo zebhola yokuqina kukuba ungaziqeqesha ngayo ekhaya, nokuba awunandawo ingako. Isethi yee-dumbbells kunye nebhentshi zihlala zibiza kakhulu kwaye zithatha indawo eninzi. Ibhola yokuqina ikwayindlela enexabiso eliphantsi xa kuthelekiswa nezinye izixhobo zokuzilolonga.

Dibanisa kunye neentsimbi ngamathuba amaninzi

Nangona ibhola yokomelela inika izinto ezininzi ezinokwenzeka iyodwa, ungayidibanisa kunye neentsimbi zomthambo ongaphezulu. Ngokomzekelo, ungasebenzisa isethi yee-dumbbells ngelixa uhleli kwibhola ukuze uqeqeshe umqolo wakho, amahlombe kunye neengalo.

Zilinganise ngokukhetha ubungakanani bebhola obuchanekileyo

Kubalulekile ukukhetha ubungakanani obufanelekileyo bebhola ukuze ufumane iziphumo ezilungileyo. Eyona ndlela ixhaphakileyo yokumisela ubungakanani bakho kukuma eludongeni kwaye ulinganise ubude bakho ukusuka kwincam yomnwe ophakathi ukuya egxalabeni lakho. Ungafumana ke ubungakanani obufanelekileyo kwisishwankathelo seesayizi zebhola.

Buyisela isitulo sakho seofisi ukuze ube sisimo esingcono

Ibhola yokufaneleka inokuphinda ithathe indawo yesitulo sakho seofisi. Oku kunokunceda ukufumana i-posture engcono kwaye uthintele iingxaki zomqolo. UJordyGymballen, umzekelo, unikezela ngeebhola zokuqina ngemibala eyahlukeneyo yomnyama, ongayisebenzisa kwakhona ukukhanyisa indawo yakho yokusebenza.

Ukuphefumlelwa kwentshukumo kunye nokuzilolonga ngokuxhomekeke kwiinjongo zakho

Kukho imithambo emininzi eyahlukeneyo onokuyenza ngebhola yokuqina, ngokuxhomekeke kwiinjongo zakho kunye nemisipha ofuna ukuyiqeqesha. Kwiphepha lodidi lweJordyGymballen uya kufumana isishwankathelo somthambo kunye nenkuthazo yentshukumo. Ukuba unemibuzo malunga nokuba yeyiphi imithambo ekulungeleyo, ungasoloko unxibelelana nochwepheshe bokuqina komzimba.

Ngamafutshane, ibhola yokomelela inokuba luncedo kakhulu kusetyenziso lwasekhaya, ukuphucula ibhalansi yakho kunye nokomeleza izihlunu zakho. Lukhetho oluphantsi xa kuthelekiswa nezinye izixhobo zokuzilolonga kwaye lubonelela ngamathuba amaninzi, ngakumbi ngokudityaniswa nobunzima. Ngaphaya koko, inokusebenza njengokutshintsha kwesitulo seofisi yakho kwaye ikunika inkuthazo eninzi yentshukumo kunye nokuzivocavoca ngokuxhomekeka kwiinjongo zakho.

Yintoni omele uyiqwalasele xa uthenga ibhola yokufaneleka?

Ubungakanani obufanelekileyo

Ibhola elifanelekileyo lokufaneleka liza ngobukhulu obuhlukeneyo, ngoko kubalulekile ukukhetha ubungakanani obufanelekileyo. Ungaqikelela oku ngokujonga ubude kunye nobunzima bakho. Kwi-intanethi unokufumana iitafile eziluncedo ezikunceda ufumane ubungakanani obufanelekileyo. Ukuba ufumanisa kunzima ukufumana ubungakanani, qhagamshelana nochwepheshe kwindawo yokuzivocavoca okanye ivenkile apho ufuna ukuthenga khona ibhola.

Ingakanani imali ofuna ukuyichitha kuyo?

Ungayifumana ibhola yokomelela ngexabiso elifikelelekayo, kodwa usenokufuna ukuchitha imali eninzi kwibhola ekumgangatho ophezulu. Kubalulekile ukujonga into ofuna ukuyichitha kunye nento oyifumanayo njengembuyekezo. Iibhola ezingabizi kakhulu zokuqina ngamanye amaxesha zinokuhlala kancinci, ngelixa iibhola ezibiza kakhulu zikumgangatho ongcono kwaye zihlala ixesha elide.

Izinto eziphathekayo zebhola yokufaneleka

Izinto eziphathekayo zebhola zokufaneleka nazo zibalulekile ukuba ziqwalaselwe. Iibhola ezininzi zenziwe ngePVC, kodwa kukho iibhola ezenziwe ngerabha okanye ezinye izinto. Kubalulekile ukujonga izinto zebhola, njengoko ezinye izinto zingcono ekusebenzeni okuthile kunabanye.

Indlela yokufutha?

Ukuba uthenga ibhola entsha yokomelela, kufuneka uqale uyivuthele. Uninzi lweebhola zithengiswa ngempompo yonyawo, kodwa ezinye iimpawu zithengisa iimpompo ezinamandla ngakumbi. Kubalulekile ukuvala ivalve ngokufanelekileyo kwaye ulinde ide ibhola ivuthelwe ngokupheleleyo phambi kokuba uqalise umthambo wakho. Hlola ibhola kwakhona ngosuku olulandelayo kwaye, ukuba kukho imfuneko, yifake umoya kwakhona ukuba izika ngokunzulu xa uhleli kuyo okanye ukuba iinyawo zakho zichukumisa umhlaba.

iinketho ezongezelelweyo

Ezinye iibhola zokuqina zineenketho ezongezelelweyo, ezifana ne-spout ukwenza kube lula ukufutha ibhola okanye umsebenzi ochasene nokugqabhuka onqanda ibhola ekuphumeni ngolo hlobo. Kukwakho neebhola ezine-hula hoop balance stool bosu okanye ibhentshi yenyathelo lebhola, enokwenza umsebenzi wakho ube ngumceli mngeni ngakumbi. Kubalulekile ukujonga into oyidingayo kunye nento ehambelana nomsebenzi wakho.

khumbula

Zininzi iibrendi ezithengisa iibhola zokuqina, ezifana neTunturi, Adidas kunye neAvento. Kubalulekile ukujonga ixabiso kunye nomgangatho weemveliso zezi mpawu. Ngokubanzi, iibhola ezithengiswa kakhulu zinomgangatho omhle kunye nexabiso elifanelekileyo.

Khetha ubungakanani bebhola obufanelekileyo bomzimba wakho

Kutheni kubalulekile ukukhetha ubungakanani obufanelekileyo bebhola?

Ibhola yokuqina komzimba, eyaziwa ngokuba yibhola yomthambo okanye ibhola yeyoga, sisixhobo esisebenza ngeendlela ezininzi zoqeqesho. Yeyona ndlela ibalaseleyo yokomeleza undoqo wakho, ukuphucula ibhalansi yakho kunye nokwandisa ukuguquguquka kwakho. Kodwa ukusebenzisa ngokupheleleyo inzuzo yebhola yokufaneleka, kubalulekile ukukhetha ubungakanani obufanelekileyo. Ukukhetha ibhola yokufaneleka enkulu kakhulu okanye encinci kakhulu kunokukhokelela ekumeni kakubi kunye nokulimala.

Unokukhetha njani ubungakanani obufanelekileyo bebhola?

Ukukhetha ubungakanani obufanelekileyo bebhola kuxhomekeke kubude bakho kunye nomlinganiselo phakathi kwetorso yakho kunye nobude bomlenze. Ngokubanzi, kucetyiswa ukuba ukhethe ibhola yokufaneleka ehambelana nobude bakho. Ngezantsi sisikhokelo ngokubanzi:

• Ukuba uphakathi kwe-150-165 cm, khetha ibhola ye-55 cm
• Ukuba uphakathi kwe-165-178 cm, khetha ibhola ye-65 cm
• Ukuba uphakathi kwe-178-193 cm, khetha ibhola ye-75 cm
• Ukuba ungaphezulu kwe-193 cm ubude, khetha ibhola ye-85 cm

Nangona kunjalo, kubalulekile ukukhumbula ukuba ezi zikhokelo zisikhokelo kuphela. Umlinganiselo phakathi kwe-torso yakho kunye nobude bomlenze udlala indima ekukhetheni ubungakanani obufanelekileyo bebhola. Umzekelo, ukuba unemilenze emide ngokumalunga nomzimba wakho, unokufuna ibhola enkulu kancinci kunobungakanani obucetyiswayo bobude bakho.

Yintoni enye omele uyinikele ingqalelo xa ukhetha ibhola yokufaneleka?

Ukongeza kubungakanani obufanelekileyo, kukho inani lezinye izinto ekufuneka uziqwalasele xa ukhetha ibhola yokuqina:

• Umgangatho: Zininzi iimveliso kunye neentlobo zeebhola zokuqina kwimarike. Khetha ibhola esemgangathweni exhathisayo kwaye ihlala ixesha elide. Ibhola ekumgangatho ophantsi inokukrazula okanye igqobhoze ngokukhawuleza.
• Ubunzima: Ubunzima bebhola nabo bubalulekile. Ibhola enzima inokubonelela ngokuzinza ngakumbi, kodwa kunokuba nzima ngakumbi ukusebenza nayo. Khetha ibhola ehambelana nobunzima bomzimba wakho kunye neenjongo zoqeqesho.
• Abasebenzisi abohlukeneyo: Ukuba ufuna ukwabelana ngebhola nabanye abasebenzisi, njengakwindawo yokuzivocavoca, khetha ubungakanani obudumileyo obulingana nomntu wonke.
• Iiyantlukwano: Kukho iintlobo ngeentlobo zebhola yokuqina, njengebhola yeRockerz. Le bhola ifumene ireyithingi egqwesileyo ngexesha lophando kumaxesha e-corona, kuba ukusebenza kule bhola akudinwa kangako kunebhola yokuqina komzimba rhoqo.

Loluphi uhlobo lwemithambo onokuthi ulwenze ngebhola yokuqina?

Izinto ezisisiseko: imithambo yabaqalayo

Ukuba usaqala ukuzilolonga ngebhola yokuqina, kubalulekile ukuqala kancinci. Nantsi imithambo esisiseko onokuyenza ukuze uqhelane nebhola kwaye wenze umzimba wakho uqhelane neentshukumo:

• Ukwandiswa kwamadolo: Hlala kwibhola kwaye ubeke iinyawo zakho phantsi. Gcina umqolo wakho uthe tye kwaye ngokukhawuleza uqengqele phambili ukuze amadolo akho abe phezu kwebhola. Emva koko uphinde ubuyele kwindawo yokuqala.
• I-squat: Yima ngomqolo wakho eludongeni kwaye ubeke ibhola phakathi komqolo wakho ongezantsi kunye nodonga. Zithobe kancinci phantsi ngokungathi uza kuhlala esitulweni, amadolo akho agobile kwi-angle ye-90-degree. Yima umzuzwana emva koko ubuye.
• Umthambo wesisu: Lala phezu kwebhola iinyawo zakho ziphantsi kwaye izandla zakho zisemva kwentloko yakho. Qinisa i-abs yakho kwaye uphakamise amagxa akho ebholeni. Misa umzuzwana emva koko ubuyele kwindawo yokuqala.

Umceli mngeni owongezelelekileyo: umthambo wabasebenzisi abaphambili

Wakuba uphumelele imithambo esisiseko, ungaqhubela phambili kwimithambo ecela umngeni. Nantsi eminye imizekelo:

• Umthambo wokulinganisela: Yima phezu kwebhola kwaye uzame ukugcina ibhalansi yakho. Ukuba oku kulula kakhulu, ungazama ukuphakamisa umlenze omnye kwaye uwubambe phezulu imizuzwana embalwa.
• Ukuzilolonga ngasemva nakwesinqe: Lala phezu kwebhola iinyawo zakho ziphantsi kwaye izandla zakho zisemva kwentloko yakho. Kancinci qengqeleka umva, ubeke umqolo wakho ebholeni. Misa umzuzwana emva koko ubuyele umva kwindawo yokuqala.
• Iimpundu: Lala ngesisu ebholeni uthe chu ukuya phambili, ubeke izandla phantsi. Misa umzuzwana emva koko ubuyele umva kwindawo yokuqala.

Yiphephe le mithambo

Ngelishwa, ayizizo zonke imithambo ezifanelekileyo ngokulinganayo ukwenza ngebhola yokuqina. Nantsi imithambo ekufuneka uyiphephe:

• Iintshukumo zamva xa uhleli ebholeni: Oku kunokubangela ukuba ibhola izike kwaye uphulukane nebhalansi yakho.
• Ukuzilolonga apho ume khona ebholeni kwaye uzihambise ngokukhawuleza: Oku kunokubangela ukuba ibhola ingcangcazele kwaye uphulukane nebhalansi yakho.
• Ukuzilolonga okunzulu kwesisu apho uzitsalela phezulu: Oku kunokubangela ukuba ibhola ibhabhe kwaye ulahlekelwe ngumlinganiselo wakho.

Isiphelo

Ibhola yokomelela sisixhobo soqeqesho esisebenza ngeendlela ezininzi ongasisebenzisa kuzo zonke iintlobo zomthambo. Yindlela efanelekileyo yokuqeqesha izihlunu zakho kunye nokuphucula ukulungelelanisa kwakho.

Unokwenza imithambo emininzi ngayo kwaye yindlela eyonwabisayo ukukugcina uxakekile ngelixa usebenza izihlunu zakho.

Ndiyathemba ukuba ngoku uyazi ukuba yintoni ibhola yokufaneleka kwaye uyisebenzise njani.

UJoost Nusselder, umsunguli woosompempe.eu ngumthengisi wentengiso, utata kwaye uyathanda ukubhala ngazo zonke iintlobo zemidlalo, kwaye naye udlale imidlalo emininzi ngokwakhe ebomini bakhe bonke. Ngoku ukusukela ngo-2016, yena neqela lakhe bebesenza amanqaku ebhlogi aluncedo ukunceda abafundi abathembekileyo ngemidlalo yabo.