Kusan diamita na ball yana da kimanin centimetimita guda, adadin yana daban. Idan wannan ball kuka yanke shawarar dubawa cikin shagon, to, za ku iya zaɓar daidai abin da ya dace da ku - a kan sayarwa akwai adadi na yin la'akari daga uku zuwa shida kilogirai da sama. Nauyin nauyi yana da kyawawa don zaɓar, daidai da shiri, wanda shine, idan kuna so, za ku iya saya kilo 11 kilogram. Kwallon likita ya rufe shi da vinyl ko fata, kuma za'a iya hada shi da kayan daban - duk ya dogara da nauyin. Abin shayarwa zai iya zama harbin karfe, yashi, polyurethane, roba da polyvinyl chloride. Wannan ball zai yi tsalle, ana iya riƙe shi a hannunka. Akwai zaɓi mai dacewa tare da rike, kamar tasa don bowling. Wasu masu sana'a sun saba da kwando kwando na kwaskwarima don dalilai na kiwon lafiya, don haka kawai suna cika shi da yashi kuma su sanya shi.
Ƙungiyoyin tare da ƙwallon lafiya
An kira kwallon ne a matsayin likita, saboda an ƙirƙira shi don amfani da likita don maganin gyare-gyare da kuma na wasanni na wasanni, don kara yawan nauyin ga 'yan wasa masu sana'a.
Aiki na farko
Mataki a gwiwoyi, sanya medallion a tsakanin hannayenka, tada hannayenka sama da kai, kafa kafa ɗaya. A cikin wannan matsayi, ƙaddamarwa zuwa ga takaddun kafa. Komawa zuwa matsayi na asali, tanƙwara har zuwa kafa kafa. Cire jiki don haka yana kan layin daya tare da kafa ta tsaye. Riƙe a cikin wannan matsayi. Ku koma sama. Yi duk daidai, kamar dai sauran kafa.
Na biyu aikin
Zauna a kan dugaduganka, gyara hannayenka ka dauke su a baya, gyara kwallon tare da hannunka. Matsar da scapula, sannu a hankali ka ƙarfafa hannunka, sa'annan ka koma cikin wuri mai farawa.
Darasi na uku
Matsayin farko shine ɗaya. An shirya ball tare da hannayen hannaye, sa'an nan kuma tanƙwara su a gefuna kuma su fara kai. Kunna triceps. Bayan kammalawa, fara hannayenka tare da kai, cire goga don haka yana da layi daya a kasa, zauna a cikin wannan matsayi.
Hanya ta hudu
Ci gaba da zama a kan diddige ku. Tare da hannu daya, riƙe magunguna bayan baya, gyara hannunka, sa'annan ka janye na gaba na gaba daga kanka. Oberuki dole ne a cikin wannan layin don daidaitawa tsakanin hannayensu da bene. Hannun da ke baya, zo da gaba, haye ball zuwa gefe guda kuma cire hannun tare da kwallon baya. Ci gaba da canza hannayenku.
Ciniki na biyar
Ku kwanta a bayanku, kuyi yatsun kafafu a kafa, ku sanya shinshinku don ya zama daidai da kasa, ku riƙe kwallon tare da hannayen ku, ku ɗaga hannunku a tsaye. Kashe Siffar daga ƙasa, hannayenka na shimfiɗawa, kai kada ya fada akan kirji. Wannan darasi ne horarwa mai kyau ga magunguna.
Wasan motsa jiki, kunya horo da buttocks
Masu koyar da kayan wasan motsa jiki don wasu dalili ne ake kira wannan motsacciyar tsinkaye na Rasha.
- Zauna a ƙasa domin gwiwoyinka sunyi rukuni, sanya gundumominka a cikin talatin da centimeters daga tsaka.
- Jingina dan kadan, yi haka don baya baya madaidaiciya, wato, dole ne a daidaita madaidaiciya.
- Riƙe da ball a hannunka, ja su a gaba don haka suna jawo tare da kasan kirjin ku.
- Tashi a cikin ciki, sannu a hankali ya juya a wurare daban-daban - sannan zuwa hagu, to, dama. Kada ayi wannan motsi a cikin amplitude, juyawa kada fara daga hannayensu, amma daga hakarkarin. Komawa zuwa wuri na farawa, motsawa, juya zuwa gaba daya shugabanci.
Wannan zaɓi ya fi ci gaba - hawaye ƙafafunku daga ƙasa, sa 15-20 ya juya cikin kowane shugabanci.
Woodcutter
Motsa jiki motsa jiki ne mai kyau don kungu da wutsiya.
- Tsaida, sanya ƙafafunku a fadin kafadu, gwiwoyi kadan danƙwasawa.
- Riƙe da ball a hannunka, dole ne a lankwasa su a gefe. Sanya kwallon zuwa hagu zuwa ga kafada.
- Sanya ciki.
- Kashewa, motsa ball a gefen gefen dama, yin wannan motsi, kamar dai yana riƙe da gatari. Ya kamata motsi ya zama kama da katako.
- Kada ka juya a jikinka, kawai juya jikin ka.
- Matsar da ball zuwa matsayinsa na asali. Wannan ya kammala ɗaya daga cikin jerin motsa jiki. Matsar da, yin amfani da karfi, amma kar ka manta da sarrafa iko. Zai zama abin da zai dace don yin jerin uku na goma sha biyar repetitions.
"Lunge"
Bayan kunshe da ball a cikin wannan aikin, za ku ƙara cajin. Wannan aikin yana da amfani sosai ga tsokoki, thighs da buttocks.
- Ka rike ɓangaren jikinka a mike, janye ƙananan yatsun baya. Gabatar da Chin, zaɓi wani abu a gabanka kuma duba shi ba tare da yashe shi ba.
- Riƙe kwallon a gaban ku a hannuwanku, an rufe ɗakunan ku.
- Ɗauki mataki tare da kafafunku na dama a gaba, ƙananan kwatangwalo har sai ƙafafuwanku sunyi zurfin zuciya, kusurwa ya zama kimanin digiri 90. Bincika cewa gwiwa na dama dan kadan a sama da idon sa, amma bai kamata ya shimfiɗa sosai ba, gwiwa na hagu na hagu kada ya taɓa kasa.
- Juya jikin zuwa dama. Hanya tare da kwallon, ma, juya zuwa dama, kada ka juya gwiwoyi, kawai juya kirji.
- Tsaida zuwa wurin farawa.
Maimaita wannan aikin sau goma a kowace gefe.
Turawa
Wannan aikin ya shafi kusan dukkan tsokoki.
- Wajibi ne a karbi matsayi wanda ake kira a dacewa da wani mashaya - wannan shine abin girmamawa a cikin matsayi mara kyau. Da farko, idan yana da wuyar gaske, zaka iya yin rabi, hutawa a gwiwoyi.
- Shirya ball kusa da hannun dama. Jingina hannun dama a kan ball kuma latsa shi sau ɗaya.
- Yi kokarin gwada hannun dama a kan ball zuwa kafadar hagu.
- Jingina hannun hagu a kan ball, latsa shi sake.
Yi maimaita saukewa daga sauƙi sau 5-7 a kowane hannu.
A ƙarshe, ina so in faɗi cewa a yayin da nake aiki tare da kulawa na kula da lafiya ya kamata a dauki kariya.
- Yin aiki tare da nauyi mai nauyi, kada kayi rushe gwiwoyi da hannayenka gaba daya.
- Ka ajiye baya don kada ka ji rauni.
- Ƙarin karamin kwakwalwa daga jiki, mafi wuya shi ne yin aikin. Don kaucewa yadawa, ana ba da shawara ga masu shiga don kada su dauki kwallon da nisa daga gangar jikin. Idan kana so ka kunshi darussan, ka yi ƙoƙarin kiyaye ball daga jikinka sosai, karuwa kowane lokaci da nisa.