Yiyan Bọọlu Idaraya Ti o tọ fun adaṣe to dara julọ

Fun awọn ẹni-kọọkan ti o fẹ lati mu iduroṣinṣin mojuto, ṣe lilo adaṣe iwọn to tọ tabi bọọlu iduroṣinṣin ṣe iranlọwọ lati mu awọn adaṣe dara si ati ṣaṣeyọri awọn ibi-afẹde?

Idaraya Iduroṣinṣin Ball

Bọọlu idaraya, bọọlu iduroṣinṣin, tabi bọọlu Swiss jẹ nkan ti ohun elo amọdaju ti a lo ninu awọn gyms, Pilates ati awọn ile iṣere yoga, ati awọn kilasi HIIT. (American Council on idaraya . Ọdun 2014) O jẹ inflated pẹlu afẹfẹ lati ṣe afikun awọn adaṣe iwuwo ara tabi mu iduro ati iwọntunwọnsi dara si. O tun le ṣee lo bi alaga. Wọn ṣafikun ipenija iduroṣinṣin mojuto si fere eyikeyi adaṣe (Igbimọ Amẹrika lori Idaraya, ND) Gbigba iwọn bọọlu idaraya ti o yẹ ati iduroṣinṣin fun ara ati idi rẹ yoo rii daju adaṣe ti o dara julọ.

iwọn

• Iwọn bọọlu idaraya yẹ ki o jẹ iwọn si giga kọọkan.
• Olukuluku yẹ ki o ni anfani lati joko lori bọọlu pẹlu awọn ẹsẹ wọn ni igun 90-degree tabi die-die siwaju sii, ṣugbọn kii kere.
• Awọn itan yẹ ki o wa ni afiwe si ilẹ tabi igun diẹ si isalẹ.
• Pẹlu awọn ẹsẹ ti o wa lori ilẹ ati ọpa ẹhin ni gígùn, ko ni gbigbe siwaju, sẹhin, tabi awọn ẹgbẹ, awọn ẽkun yẹ ki o jẹ paapaa pẹlu tabi die-die kekere ju ibadi.

Eyi ni Igbimọ Amẹrika lori Itọsọna adaṣe nigbati o yan. (American Council on idaraya . Ọdun 2001)

Giga - Ball Iwon

• Labẹ 4'6" / 137 cm - 30 cm / 12 inches
• 4'6” – 5'0”/137-152 cm – 45 cm/18 inches
• 5'1”-5'7”/155-170 cm – 55 cm/22 inches
• 5'8”-6'2”/173-188 cm – 65 cm/26 inches
• Ju 6'2”/188 cm – 75 cm/30 inches

Gbigba bọọlu idaraya ti o tọ fun iwuwo tun jẹ pataki. Awọn ẹni-kọọkan ti o wuwo fun giga wọn le nilo bọọlu nla lati tọju awọn ẽkun ati awọn ẹsẹ ni igun to tọ. A gba ọ niyanju lati ṣayẹwo iwọn iwuwo ti bọọlu, agbara rẹ, ati resistance ti nwaye giga rẹ ṣaaju rira.

Afikun

Olukuluku fẹ kan diẹ fun lori awọn rogodo ká dada fun idaraya . Nigbati o ba joko lori bọọlu iduroṣinṣin idaraya, iwuwo ara yẹ ki o ṣẹda ijoko diẹ ati pese iduroṣinṣin diẹ sii. Ni pataki julọ, o gba laaye lati joko ni deede lori bọọlu, eyiti o ṣe pataki fun adaṣe pẹlu titete ọpa ẹhin to dara. (Rafael F. Escamilla ati al., Ọdun 2016) Ifowopamọ jẹ ọrọ ti ààyò, ṣugbọn diẹ sii inflated awọn rogodo ni, awọn diẹ soro o yoo jẹ lati dọgbadọgba ara, boya joko tabi ni awọn ipo miiran. O ti wa ni niyanju ko lati lori-fifun awọn rogodo ni ewu ti nwaye. Bọọlu naa le nilo isọdọtun lẹẹkọọkan, nitorinaa ọpọlọpọ ni a ta pẹlu fifa kekere kan fun idi eyi.

Awọn adaṣe ati Awọn isan

Awọn bọọlu idaraya jẹ wapọ pupọ, ilamẹjọ, ati awọn irinṣẹ adaṣe rọrun lati lo. Wọn jẹ anfani fun imudarasi agbara mojuto ati iduroṣinṣin. Awọn ọna lati lo pẹlu:

• Ti nṣiṣe lọwọ joko ni ibi kan alaga.
• Nínàá lori rogodo.
• Iwontunwonsi ati awọn adaṣe iduroṣinṣin.
• Pilates tabi yoga.
• Agbara adaṣe.
• Awọn adaṣe ibi-afẹde fun imuṣiṣẹ mojuto ati okun.

Ni Iṣoogun Iṣoogun Chiropractic ati Ile-iwosan Ise Iṣẹ, a dojukọ ohun ti o ṣiṣẹ fun ọ ati tiraka lati ṣẹda amọdaju ati dara si ara nipasẹ awọn ọna iwadii ati awọn eto ilera lapapọ. Awọn eto adayeba wọnyi lo agbara ara lati ṣaṣeyọri awọn ibi-afẹde ilọsiwaju ati awọn elere idaraya le ni ipo ara wọn lati tayọ ninu ere idaraya wọn nipasẹ amọdaju ti o peye ati ounjẹ. Awọn olupese wa lo ọna iṣọpọ lati ṣẹda awọn eto ti ara ẹni, nigbagbogbo pẹlu Oogun Iṣẹ, Acupuncture, Electro-Acupuncture, ati awọn ipilẹ Oogun Idaraya.

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Awọn adaṣe Ile Fun Iderun Irora

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jo

American Council on idaraya . Sabrena Jo. (2014). Mojuto-agbara Iduroṣinṣin Ball Workout. ACE Fitness® & Bulọọgi Igbesi aye Ni ilera. www.acefitness.org/resources/pros/expert-articles/5123/core-strengthening-stability-ball-workout/

American Council on idaraya . (ND). Idaraya aaye data & Library. Awọn adaṣe ifihan lati ACE. Ball iduroṣinṣin. Ni ilera Living Blog. www.acefitness.org/resources/everyone/exercise-library/equipment/stability-ball/

American Council on idaraya . (2001). Mu awọn ikun rẹ lagbara pẹlu awọn bọọlu iduroṣinṣin. Ni ilera Living Blog. acewebcontent.azuredge.net/assets/education-resources/lifestyle/fitfacts/pdfs/fitfacts/itemid_129.pdf

Escamilla, RF, Lewis, C., Pecson, A., Imamura, R., & Andrews, JR (2016). Imuṣiṣẹpọ iṣan laarin Supine, Prone, ati Awọn adaṣe Ipo Ẹgbẹ Pẹlu ati Laisi Bọọlu Swiss kan. Ilera idaraya, 8 (4), 372-379. doi.org/10.1177/1941738116653931