Amabhola Okufaneleka: Umhlahlandlela Wokugcina Wezinzuzo, Usayizi Nokuzivocavoca

Cishe uke wayibona kodwa wazibuza ukuthi ungenzani ngayo.

Ibhola lokuzivivinya liyithuluzi lokuqeqesha elinemisebenzi eminingi elingasetshenziswa ukuqina, i-physiotherapy ngisho nangesikhathi sokukhulelwa. A yangaphambilini eyenziwe ngezinto ezithambile futhi ngokuvamile igcwaliswa ngomoya, ububanzi buyahluka ukusuka ku-45 kuya ku-85 amasentimitha futhi ingcindezi ijwayela umuntu oyisebenzisayo.

Kulesi sihloko ngixoxa ngakho konke mayelana nezinzuzo zebhola lokuqina, ukuthi ungaziqeqesha kanjani nalo nokuthi yini okufanele uyinake lapho uthenga.

Konke odinga ukukwazi mayelana nebhola lokuqina

Liyini ibhola lokufaneleka?

Ibhola lokuzivivinya, elaziwa nangokuthi i-gym ball noma ibhola lokuzivivinya, iyithuluzi lokuqeqesha elinemisebenzi eminingi elisetshenziselwa ukuqina, i-physiotherapy ngisho naphakathi nokukhulelwa. Ibhola lenziwe ngezinto ezithambile futhi ngokuvamile ligcwala umoya. Ububanzi busukela kumasentimitha angama-45 kuye kwangama-85 futhi ingcindezi ingalungiswa ngokususa isiqu se-valve bese ufaka umoya noma unciphise ibhola.

Imaphi amaqembu emisipha ongawaqinisa ngebhola lokuqina?

Ibhola lokuqina liyithuluzi lokuqeqesha eliguquguqukayo ongalisebenzisa ukuqinisa amaqembu emisipha ahlukene, okuhlanganisa:

• Imisipha eyinhloko
• Imisipha yengalo
• Imisipha yemilenze
• Imisipha yangemuva

Ulisebenzisa kanjani ibhola lokufaneleka?

Nazi izinyathelo ezimbalwa okufanele uzilandele lapho usebenzisa ibhola lokuzivivinya:

1. Khetha indawo eyisicaba bese uqinisekisa ukuthi ibhola lihlanzekile futhi lomile.
2. Hlola ukucindezela kwebhola futhi ulungise uma kunesidingo.
3. Qala ngokuzivocavoca okulula futhi kancane kancane wakhela izivivinyo eziyinselele.
4. Sebenzisa ibhola njalo ukuze ukhulise izinzuzo.

Ungalithenga kuphi ibhola lokuqina?

Amabhola okuqina ayatholakala ezitolo zezimpahla zezemidlalo kanye nabathengisi be-inthanethi. I-Derbystar ne-Veen amabhrendi adumile anikeza amabhola okuqina. Ngaphezu kwamabhola okuqina, kukhona namanye amathuluzi okuqeqesha afana nomata wokuqina, ama-foam roller namabhulokhi e-yoga ongawasebenzisa ukuthuthukisa ukuqeqeshwa kwakho.

Uma unemibuzo mayelana nokusebenzisa ibhola lokufaneleka noma udinga iseluleko somuntu siqu, sicela uthinte i-physiotherapist noma umqeqeshi wokufaneleka.

Uwenza kanjani ukuzivocavoca ngebhola lokuqina?

Ukwenza izivivinyo ngebhola lokuqina, kubalulekile ukuthi uthathe indawo efanele. Ungacabanga ngokuhlala uqonde ebholeni, ulale ebholeni, noma usebenzise ibhola njengebhentshi lokuqeqesha elisekelayo. Ungenza izivivinyo, lapho kubalulekile ukuthi uthathe ukuma okulungile futhi wenze izivivinyo ngokuzolile nangendlela elawulwayo.

Yimaphi amagama angaziwa kakhulu ebhola lokuqina?

Ibhola lokuqina libizwa nangokuthi ibhola le-yoga, ibhola lokuzivivinya, noma ibhola lebhalansi. Ngaphezu kwalokho, kukhona amanye amagama, njengebhola laseSwitzerland, ibhola lokuzinza, nebhola lokuzivivinya.

Uyini umehluko phakathi kwebhola lokuqina kanye nebhola le-yoga?

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Ibhola le-yoga kanye nebhola lokufaneleka kuyefana. Umehluko uvame ukuba segameni nasekusetshenzisweni. Ibhola le-yoga livame ukusetshenziswa ekuzilolongeni kwe-yoga, kuyilapho ibhola lokuqina ligxile kakhulu ekuqiniseni imisipha nasekuthuthukiseni ibhalansi nokuvumelana nezimo.

Ulihlanza kanjani ibhola lokufaneleka?

Ungakwazi ukuhlanza ibhola le-yoga ngendwangu ethambile kanye nensipho namanzi. Qinisekisa ukuthi uyomisa kahle ibhola ngaphambi kokulisebenzisa futhi.

Kungani ibhola lokuqina liyisingezo esihle ekuzilolongeni kwakho

Ukusetshenziswa okusebenzayo nokungenzi lutho kwebhola lokuqina

Ibhola lokuqina liyindlela enhle yokulungisa nokuthuthukisa ukunyakaza komzimba wakho. Ngakho-ke, kusebenza kahle kakhulu ekuqeqesheni i-abs yakho. Iwusizo kakhulu ngezinjongo ezihlukahlukene, ngisho nakwabesifazane abakhulelwe. Inzuzo enkulu yebhola lokuqina ukuthi liyakukhuthaza ukuthi uhlale usebenza. Ikakhulukazi uma uhlezi usuku lonke, kuyakuphoqa ukuthi uthathe ukuma okungcono futhi uthuthukise amandla akho nokulinganisela.

Izinzuzo ze-abs yakho

Ungalindeli ukuba ne-abs enkulu ngemva kokujima okumbalwa ngebhola lokuqina. Kuyindlela esebenzayo yokuqeqesha i-abs yakho, kodwa kuthatha isikhashana ngaphambi kokuthi ubone imiphumela. Ukuqinisa imisipha yakho yesisu njalo lapho uhlezi ebhola kuzokwandisa amandla akho emisipha yesisu.

Izinzuzo kwabesifazane abakhulelwe

Ibhola lokuqina liphinde libe isengezo esihle kwabesifazane abakhulelwe. Kuyasiza ukuhlala bese uzungezisa imibuthano ukuze ukhulule iqolo lakho. Igcina umzimba wakho unyakaza futhi ithuthukise ukuma kwakho kanye ne-pelvis.

Iwusizo ehhovisi

Ibhola lokufaneleka nalo liwusizo ehhovisi. Uma uhlala isikhathi eside, ungakwazi ukuhlupheka ngokushesha ngemuva kobuhlungu nokuqina. Ngokushintsha isihlalo sakho sehhovisi ngebhola lokuqina, uqinisekisa ukuthi umzimba wakho ulokhu uhamba futhi nokuma kwakho kuyathuthuka. Vele uqiniseke ukuthi ibhola livuthelwe kahle futhi liphakeme ngendlela efanele, imilenze yakho icishe ibe ngama-degree angama-90 futhi izinyawo zakho ziphumule yonke indlela phansi.

Sebenzisa ngesikhathi se-yoga nama-pilates

Uma ufuna ukuzama ibhola lokufaneleka ngesikhathi se-yoga noma i-pilates, gcina amathiphu alandelayo engqondweni. Ungalisebenzisi ibhola isikhathi esingaphezu kwehora ngesikhathi futhi uqiniseke ukuthi ibhola livuthelwe kahle. Sebenzisa ibhola njengokweseka izivivinyo ezithile hhayi esikhundleni sephansi.

Ibhola lokuqina liyindlela enhle yokugcina umzimba wakho unyakaza futhi uthuthukise ukuma kwakho. Isengezo esiwusizo emsebenzini wakho futhi singasetshenziswa ngezindlela ezihlukahlukene. Kungakhathaliseki ukuthi uziqeqeshela umdlalo othile noma ufuna nje ukugcina umzimba wakho unyakaza, ibhola lokuqina liyithuluzi eliwusizo ukuba nalo.

Ukuqeqeshwa ngebhola lokuqina: kunini lapho kuwumqondo omuhle?

Thuthukisa ibhalansi yakho futhi uqinise imisipha yakho

Ibhola lokufaneleka lingaba isengezo esibalulekile esimisweni sakho sokufaneleka, ikakhulukazi uma ufuna ukuthuthukisa ibhalansi yakho nokuqinisa imisipha yakho. Nakuba ngokuvamile kungadingeki ukusebenzisa ibhola lokufaneleka esikhundleni sezisindo zendabuko noma imishini, kungase kube ngcono ekuzilolongeni okuthile.

Ziqeqeshe ekhaya unendawo encane futhi ngaphandle kokuchitha imali eningi

Enye yezinzuzo zebhola lokuqina ukuthi ungaziqeqesha ngalo ekhaya, noma ungenayo indawo enkulu. Isethi yama-dumbbells kanye nebhentshi kuvame ukubiza kakhulu futhi kuthatha indawo eyengeziwe. Ibhola lokufaneleka liphinde libe inketho eshibhile uma iqhathaniswa nezinye izinto zokufaneleka.

Hlanganisa nezisindo ukuze uthole amathuba amaningi

Yize ibhola lokuqina linikeza amathuba amaningi lilodwa, ungalihlanganisa nezisindo zokuzivocavoca okwengeziwe. Isibonelo, ungasebenzisa isethi yama-dumbbell ngenkathi uhlezi ebhola ukuze uqeqeshe umhlane wakho, amahlombe nezingalo.

Zikale ukuze ukhethe usayizi webhola olungile

Kubalulekile ukukhetha usayizi ofanele webhola lokuqina ukuze uthole imiphumela engcono kakhulu. Indlela ejwayeleke kakhulu yokunquma usayizi wakho ukuma ngokumelene nodonga futhi ulinganise ukuthi umude kangakanani kusukela ekugcineni komunwe ophakathi kuya ehlombe lakho. Ungathola usayizi olungile ekubukezweni kosayizi bebhola.

Shintsha isihlalo sakho sasehhovisi ukuze uthole ukuma okungcono

Ibhola lokuqina lingasebenza futhi esikhundleni sesihlalo sakho sasehhovisi. Lokhu kungasiza ekutholeni ukuma okungcono futhi kuvimbele izinkinga zeqolo. I-JordyGymballen, isibonelo, inikeza amabhola okufaneleka ngemibala ehlukene yothingo, ongayisebenzisa futhi ukuze ukhanyise indawo yakho yokusebenza.

Ugqozi lokunyakaza nokuzivocavoca kuye ngezinjongo zakho

Kuningi ukuzivocavoca okuhlukene ongakwenza ngebhola lokuqina, kuye ngezinhloso zakho nokuthi yimiphi imisipha ofuna ukuyiqeqesha. Ekhasini lesigaba se-JordyGymballen uzothola uhlolojikelele lokuzivocavoca nogqozi lokunyakaza. Uma unemibuzo mayelana nokuthi yiziphi izivivinyo ezilungele wena, ungahlala uthintana nochwepheshe bokufaneleka.

Ngamafuphi, ibhola lokufaneleka lingaba usizo kakhulu ekusetshenzisweni kwasekhaya, lithuthukise ibhalansi yakho futhi liqinise imisipha yakho. Kuyinketho eshibhile uma kuqhathaniswa nezinye izisetshenziswa zokuqina futhi inikeza amathuba amaningi, ikakhulukazi ngokuhlanganiswa nezisindo. Ngaphezu kwalokho, ingasebenza esikhundleni sesihlalo sakho sehhovisi futhi inikeze ugqozi oluningi lokunyakaza nokuzivocavoca kuye ngezinhloso zakho.

Yini okufanele uyinake lapho uthenga ibhola lokuqina?

Usayizi olungile

Ibhola elihle lokuqina liza ngobukhulu obuhlukahlukene, ngakho-ke kubalulekile ukukhetha usayizi ofanele. Ungakwazi ukulinganisa lokhu ngokubheka ubude bakho nesisindo sakho. Ku-inthanethi ungathola amathebula awusizo akusiza ukuthi uthole usayizi ofanele. Uma ukuthola kunzima ukuthola usayizi, thintana nochwepheshe ejimini noma esitolo lapho ufuna ukuthenga khona ibhola.

Ingakanani imali ofuna ukuyisebenzisa kukho?

Ungathola ibhola elihle lokufaneleka ngentengo ethengekayo, kodwa ungase futhi ufune ukuchitha imali eningi ngebhola lekhwalithi ephezulu. Kubalulekile ukubheka ukuthi yini ofuna ukuyisebenzisa nokuthi utholani ngembuyiselo. Amabhola okuqina ashibhile kwesinye isikhathi angahlala kancane, kanti amabhola abizayo awekhwalithi engcono futhi ahlala isikhathi eside.

Izinto zebhola lokuqina

Izinto zebhola lokuqina nazo zibalulekile ukucatshangelwa. Amabhola amaningi enziwe nge-PVC, kodwa kukhona namabhola enziwe ngenjoloba noma ezinye izinto. Kubalulekile ukubheka izinto zebhola, njengoba ezinye izinto zingcono ekusebenzeni okuthile kunezinye.

Ungafutha kanjani?

Uma uthenga ibhola elisha lokufaneleka, kufanele uqale ulifuthe. Amabhola amaningi athengiswa ngepompo yonyawo, kodwa amanye amabhrendi abuye athengise amaphampu anamandla. Kubalulekile ukuvala i-valve kahle futhi ulinde kuze kube yilapho ibhola selifuthelene ngokugcwele ngaphambi kokuqala ukujima kwakho. Hlola ibhola futhi ngakusasa futhi, uma kunesidingo, ulivuthele futhi uma licwila lapho uhlezi kulo noma uma izinyawo zakho zithinta phansi.

izinketho ezengeziwe

Amanye amabhola okuqina anezinketho ezengeziwe, njenge-spout ukwenza kube lula ukufutha ibhola noma umsebenzi ovimbela ukuqhuma ovimbela ibhola ukuthi lingaqhume kanjalo. Kukhona namabhola ane-hula hoop balance stool bosu noma ibhentshi lesinyathelo sebhola, angenza ukujima kwakho kube inselele nakakhulu. Kubalulekile ukubheka ukuthi yini oyidingayo nokuthi yini evumelana nokujima kwakho.

khumbula

Kunezinhlobo eziningi ezithengisa amabhola okuqina, njenge-Tunturi, i-Adidas ne-Avento. Kubalulekile ukubheka intengo kanye nekhwalithi yemikhiqizo yale mikhiqizo. Ngokuvamile, amabhola athengiswa kakhulu awekhwalithi enhle kanye nenani elifanele.

Khetha usayizi olungile webhola lokuqina lomzimba wakho

Kungani kubalulekile ukukhetha usayizi olungile webhola lokuqina?

Ibhola lokuzivivinya, elaziwa nangokuthi i-gym ball noma ibhola le-yoga, iyithuluzi elisebenza ngezindlela eziningi lokuqeqeshwa. Kuyindlela enhle kakhulu yokuqinisa ingqikithi yakho, uthuthukise ibhalansi yakho futhi wandise ukuguquguquka kwakho. Kodwa ukuze usebenzise ngokugcwele izinzuzo zebhola lokuqina, kubalulekile ukukhetha usayizi ofanele. Ukukhetha ibhola lokufaneleka elikhulu kakhulu noma elincane kakhulu kungaholela ekumeni kabi ngisho nokulimala.

Ukhetha kanjani usayizi olungile webhola lokuqina?

Ukukhetha usayizi olungile webhola lokuqina kuncike ekuphakameni kwakho kanye nesilinganiso phakathi kwe-torso yakho nobude bomlenze. Ngokuvamile, kunconywa ukuthi ukhethe ibhola lokufaneleka elilingana nobude bakho. Ngezansi isiqondiso esijwayelekile:

• Uma uphakathi kuka-150-165 cm, khetha ibhola elingu-55 cm
• Uma uphakathi kuka-165-178 cm, khetha ibhola elingu-65 cm
• Uma uphakathi kuka-178-193 cm, khetha ibhola elingu-75 cm
• Uma umude kuno-193 cm, khetha ibhola elingu-85 cm

Nokho, kubalulekile ukukhumbula ukuthi le mihlahlandlela iyisiqondiso kuphela. Isilinganiso phakathi kwe-torso yakho nobude bomlenze nakho kudlala indima ekukhetheni usayizi olungile webhola lokuqina. Isibonelo, uma unemilenze emide ngokuhlobene nomzimba wakho, ungase udinge ibhola elikhudlwana kunosayizi onconywayo wobude bakho.

Yini enye okufanele uyinake lapho ukhetha ibhola lokuqina?

Ngokungeziwe kusayizi ofanele, kunezinye izinto eziningi okufanele uzinake lapho ukhetha ibhola lokuqina:

• Ikhwalithi: Kunezinhlobo eziningi zemikhiqizo nezinhlobo zamabhola okuqina emakethe. Khetha ibhola elisezingeni eliqinile neliqinile. Ibhola elisezingeni eliphansi lingadabula ngokushesha noma libhoboze.
• Isisindo: Isisindo sebhola sibalulekile. Ibhola elisindayo linganikeza ukuzinza okwengeziwe, kodwa futhi kungaba nzima kakhulu ukusebenza nalo. Khetha ibhola elifanela isisindo somzimba wakho kanye nemigomo yokuqeqesha.
• Abasebenzisi abahlukahlukene: Uma ufuna ukwabelana ngebhola nabanye abasebenzisi, njengasejimini, khetha usayizi odumile olingana wonke umuntu.
• Okuhlukile: Kukhona okuhlukile kwebhola lokuqina, njengebhola le-Rockerz. Leli bhola lithole isilinganiso esihle kakhulu ngesikhathi socwaningo ngezikhathi ze-corona, ngoba ukusebenza kuleli bhola akukhathali kakhulu kunebhola lokuqina elivamile.

Iluphi uhlobo lokuzivocavoca ongalwenza ngebhola lokuqina?

Izinto eziyisisekelo: izivivinyo zabaqalayo

Uma usaqala ukuziqeqesha ngebhola lokuqina, kubalulekile ukuthi uqale kancane. Nazi ezinye izivivinyo eziyisisekelo ongazenza ukuze ujwayele ibhola futhi wenze umzimba wakho ujwayele ukunyakaza:

• Ukunwetshwa kwamadolo: Hlala ebholeni bese ubeka izinyawo zakho phansi. Gcina umhlane wakho uqondile bese ugoqa kancane phambili ukuze amadolo akho abe phezu kwebhola. Bese ubuyela emuva endaweni yokuqala.
• I-squat: Yima ufulathele odongeni bese ubeka ibhola phakathi komhlane wakho ophansi nodonga. Yehlisa kancane kancane sengathi uzohlala esihlalweni, amadolo akho egobile nge-engeli engama-degree angama-90. Yima kancane bese uyabuya.
• Ukuzivocavoca kwesisu: Lala ebholeni izinyawo zakho ziphansi futhi izandla zakho zingemuva kwekhanda lakho. Qinisa i-abs yakho bese uphakamisa amahlombe akho ebholeni. Yima kancane bese ubuyela endaweni yokuqala.

Inselele eyengeziwe: izivivinyo zabasebenzisi abathuthukile

Uma usuwazi kahle ama-exercises ayisisekelo, ungadlulela kuma-exercises anzima kakhulu. Nazi izibonelo:

• Ukuzivocavoca ngokulinganisela: Yima ebholeni uzame ukugcina ibhalansi yakho. Uma lokhu kulula kakhulu, ungazama ukuphakamisa umlenze owodwa futhi uwuphakamise imizuzwana embalwa.
• Ukuvivinya i-back and hip: Lala ebholeni izinyawo zakho ziphansi futhi izandla zakho zingemuva kwekhanda lakho. Jikela emuva kancane, ubeke iqolo lakho ebholeni. Yima isikhashana bese ubuyela emuva endaweni yokuqala.
• Izinqe: Lala ngesisu ebholeni bese ugoqa phambili kancane, ubeke izandla zakho phansi. Yima isikhashana bese ubuyela emuva endaweni yokuqala.

Gwema lezi zivivinyo

Ngeshwa, akuzona zonke izivivinyo ezifanele ngokulinganayo ukwenza ngebhola lokuqina. Nazi ezinye izivivinyo okufanele uzigweme:

• Ukunyakaza kwe-lateral ngenkathi uhlezi ebholeni: Lokhu kungabangela ibhola ukuthi licwile futhi ulahlekelwe ibhalansi yakho.
• Ukuzivivinya lapho ume khona ebholeni futhi uzinyakazise ngokushesha: Lokhu kungabangela ukuba ibhola lidlidlize futhi ulahlekelwe ibhalansi yakho.
• Ukuzilolonga okujulile kwesisu lapho uzidonsela phezulu: Lokhu kungabangela ukuba ibhola lindize futhi ulahlekelwe ibhalansi yakho.

Isiphetho

Ibhola lokuqina liyithuluzi lokuqeqesha elinemisebenzi eminingi ongalisebenzisa kuzo zonke izinhlobo zokuzivocavoca. Kuyindlela enhle yokuqeqesha imisipha yakho futhi uthuthukise ukusebenzisana kwakho.

Ungenza izivivinyo eziningi ngayo futhi kuyindlela ejabulisayo yokukugcina umatasa ngenkathi usebenza imisipha yakho.

Ngethemba ukuthi usuyazi manje ukuthi liyini ibhola lokuqina nokuthi lisetshenziswa kanjani.

UJoost Nusselder, umsunguli wonompempe.eu ungumakethi wokuqukethwe, ubaba futhi uthanda ukubhala ngazo zonke izinhlobo zemidlalo, futhi ubuye wadlala nemidlalo eminingi impilo yakhe yonke. Manje kusukela ngo-2016, yena neqembu lakhe bebelokhu bedala izindatshana zebhulogi eziwusizo ukusiza abafundi abathembekile ngemisebenzi yabo yezemidlalo.