Iibhola zeYoga, Eyaziwa nangokuthi iibhola zokuzilolonga, iibhola zokuzinza, okanye iibhola zaseSwitzerland, ziye zaba yinto eyaziwayo kwiindlela zokuzilolonga kunye neendawo zokuzilolonga zasekhaya. Zizixhobo eziguquguqukayo ezinokuthi zisetyenziswe kwiindlela ezahlukeneyo zokuzilolonga, ukusuka kumandla angundoqo ukuya kulungelelaniso kunye noqeqesho oluguquguqukayo. Eli nqaku liza kuphonononga kwihlabathi leebhola zeyoga, liphonononge izibonelelo zazo, indlela yokuzisebenzisa ngokufanelekileyo, kunye nokubonelela ngoluhlu lwemithambo ukuze uqalise.
Yintoni iYoga Ball?
Ibhola yeyoga yibhola evuzayo, eyenziwe ngePVC okanye ilatex, eza ngobukhulu obahlukeneyo. Ubukhulu obuqhelekileyo kubantu abadala bungama-55 cm (22 intshi) ububanzi, kodwa banokuvela kwi-45 cm ukuya kwi-85 cm. I-diameter oyikhethayo ixhomekeke kubude bakho; abantu abamfutshane kufuneka bakhethe iibhola ezincinci, ngelixa abantu abade kufuneka bakhethe ezinkulu.
Iingenelo zokusebenzisa iBhola yeYoga
Ukusebenzisa ibhola yeyoga, ekwabizwa ngokuba yibhola yokuzilolonga okanye ibhola yokuzinza, inokubonelela ngeenzuzo ezininzi kubantu abakuwo onke amanqanaba okuqina. Nazi ezinye izibonelelo eziphambili zokusebenzisa ibhola yeyoga kwindlela yakho yokuzilolonga:
1. UkuPhuculwa kokuLingana kunye nokomelela okuPhambili
Ukusebenzisa ibhola ye-yoga kubandakanya izihlunu zakho ezingundoqo ngaphezu kokuzivocavoca kwendabuko ngenxa yokuba kufuneka ulinganise kwibhola. Oku kwanda kokuzibandakanya kunceda ukomeleza izihlunu zesisu kunye nezantsi.
2. Ukuguquguquka okuphuculweyo
Iibhola zeYoga zinokukunceda ukuphucula ukuguquguquka kwakho. Bakuvumela ukuba wolule ngeendlela ezingenakwenzeka ngeemathi ze-yoga zendabuko okanye izixhobo zokuzilolonga.
3. Umthambo onempembelelo ephantsi
Iibhola zeYoga zibonelela ngokuzilolonga okunempembelelo ephantsi, ezenza zilungele abantu abaneengxaki zamalungu okanye abo bachacha kukwenzakala.
4. Ukuguquguquka
Zingasetyenziselwa uluhlu olubanzi lwemithambo, ukusuka kuqeqesho lwamandla ukuya kwi-balance and flexible workouts.
5. Ukugcina isithuba
Iibhola zeYoga zicolwa ngokulula kwaye zigcinwe, nto leyo ezenza zibe lukhetho lokonga indawo kwabo banegumbi elinyiniweyo lezixhobo zokuzilolonga.
Ungayikhetha njani iBhola yeYoga eyiyo?
Xa ukhetha ibhola yeyoga efanelekileyo, sinokuqwalasela le miba ilandelayo:
1. Ubungakanani beMiba
Njengoko bekutshiwo ngaphambili, ubungakanani bebhola yeyoga bubalulekile. Umgaqo jikelele wesithupha kukuba ibhola kufuneka ibe phakathi kwe-hip kunye negxalaba xa uhleli kuyo iinyawo zakho zithe tyaba phantsi.
2. Izinto eziphathekayo
I-PVC kunye ne-latex zezona zinto zixhaphakileyo. Iibhola zePVC zomelele ngakumbi kwaye kulula ukuzicoca, ngelixa iibhola zelatex zithambile kwaye zibonelela ngokubambelela ngcono.
3. UkuGqama ukunyathela
Jonga ibhola ye-yoga enomgangatho ophezulu wokuchasa. Oku kubonisa ukuba ingakanani ingcinezelo ibhola enokumelana nayo phambi kokuba iphume.
Uyisebenzisa njani iYoga Ball?
Nazi ezinye iingcebiso malunga nendlela yokukhetha nokusebenzisa ibhola yeyoga (ekwabizwa ngokuba yibhola yomthambo okanye ibhola yozinzo) ngempumelelo:
1. Ukhuseleko kuqala
Ngaphambi kokuba uqalise nayiphi na indlela yokuzilolonga ngebhola yeyoga, qinisekisa ukuba ivuthelwe ngokupheleleyo kwaye ayinazibhobhozo okanye umonakalo. Hlala usebenzisa ibhola ye-yoga kwindawo ecacileyo, kude nezinto ezibukhali kunye neekona.
2. Qala ngeMisebenzi eSisiseko
Qala ngemithambo esisiseko ukuze ukhululeke ngebhola. Oku kunokubandakanya iintshukumo ezilula ezihlala phantsi, ezinje ngokuphakanyiswa kwemilenze kunye nokujijwa kwe torso.
3. Inkqubela ngokuthe ngcembe
Njengoko usiya ukhululeka kwaye uzithemba, ungaqhubela phambili ukuya kwimithambo ephezulu kakhulu efuna ulungelelwaniso kunye namandla.
Yoga Ball Uzilolonga
Xa uzilolonga ngebhola ye-yoga, unokudibanisa iintlobo ngeentlobo zeentshukumo ukuphumeza iziphumo ezahlukeneyo zokomelela. Nazi ezinye iintshukumo zokuzilolonga zebhola yeyoga kunye namanqaku azo aphambili:
1. Uhleli ngoMatshi
- Hlala phezu kwebhola iinyawo zakho zithe tyaba emhlabeni.
- Phakamisa kancinci idolo elinye ulibhekise esifubeni sakho ngelixa ubambe umqolo wakho uthe tye.
- Nciphisa unyawo lwakho ubuyele emhlabeni kwaye uphinde ngomnye umlenze.
2. Ukunyuswa komlenze ohleli phantsi
- Hlala phezu kwebhola iinyawo zakho ziqelelene ububanzi benyonga.
- Phakamisa umlenze omnye phezulu kwaye ubambe imizuzwana embalwa.
- Wehlisela phantsi umlenze wakho kwaye uphinde ngomnye umlenze.
3. Iplanga kwiBhola
- Beka ibhola phantsi kweengalo zakho ukuze wenze iplanga lomphambili.
-Bandakanya undoqo wakho kwaye ubambe isikhundla ixesha elide kangangoko unako.
4. IiPush-Ups zeBhola
- Beka ibhola phantsi kwezandla zakho ukuze utyhale phezulu.
- Nciphisa umzimba wakho emhlabeni kwaye ubuyisele umva.
5. Uhleli u-Twist
- Hlala phezu kwebhola iinyawo zakho zithe tyaba emhlabeni.
- Beka izandla zakho emva kwentloko yakho kwaye ujije i-torso yakho kwicala elinye.
- Bamba imizuzwana embalwa uze ujije kwelinye icala.
6. Ukuphakamisa umlenze wecala
- Hlala phezu kwebhola iinyawo zakho kunye.
- Phakamisa umlenze omnye ecaleni, uwugcine uthe tye.
- Yihlise umva ezantsi kwaye uphinde ngomnye umlenze.
7. IBhola Jackknife
- Hlala phezu kwebhola iinyawo zakho zithe tyaba emhlabeni.
- Yaya phambili, ubeka izandla zakho emhlabeni.
-Phakamisa imilenze yakho kunye ne-torso emhlabeni, udala i-V-shape.
- Yehlisa umva ezantsi kwaye uphinde.
Ixesha lokuposa: Jun-12-2024