Doorashada Kubadda Jimicsiga Saxda ah ee Jimicsiga Wanaagsan

Shakhsiyaadka doonaya inay horumariyaan xasiloonida asaasiga ah, ma isticmaali karaan jimicsiga cabbirka saxda ah ama kubbadda xasilloonida waxay gacan ka geysan karaan hagaajinta jimicsiga oo ay gaaraan yoolalka?

Kubbada Xasiloonida Jimicsiga

Kubadda jimicsiga, kubbadda xasilloonida, ama kubbadda Swiss waa qayb ka mid ah qalabka jirdhiska ee loo isticmaalo jimicsiga, Pilates iyo studios yoga, iyo fasallada HIIT. (Golaha Maraykanka ee jimicsiga. 2014) Waxaa lagu buufiyaa hawo si ay u kabto jimicsiga jirka ama u hagaajiso booska iyo dheelitirka. Waxa kale oo loo isticmaali karaa kursi ahaan. Waxay ku daraan caqabad xasiloonida asaasiga ah ku dhawaad ​​jimicsi kasta (Golaha Maraykanka ee jimicsiga, ND) Helitaanka cabbirka kubbadda jimicsiga ku habboon iyo adkaynta jidhkaaga iyo ujeeddada waxay xaqiijin doontaa jimicsiga ugu fiican.

Cabbirka

• Cabbirka kubbadda jimicsigu waa inuu u dhigmaa dhererka shakhsi ahaaneed.
• Shakhsiyaadka waa inay awoodaan inay ku fariistaan ​​kubbadda lugahooda xagal 90-degree ama wax yar ka badan, laakiin aan ka yarayn.
• Bawdyadu waa in ay la siman yihiin dhulka ama xagal yar hoos u dhigaan.
• Cagaha oo fidsan dhulka iyo laf dhabarta oo toosan, oo aan ku tiirsanayn hore, gadaal, ama dhinac, jilbaha waa inay xitaa la siman yihiin ama ka yara hooseeyaan miskaha.

Halkan waxaa ah Golaha Maraykanka ee Jimicsiga marka aad dooranayso. (Golaha Maraykanka ee jimicsiga. 2001)

Dhererka - Cabbirka Kubbada

• Ka hooseeya 4'6"/137 cm - 30 cm/12 inji
• 4'6" - 5'0" / 137-152 cm - 45 cm/18 inji
• 5'1"-5'7"/155-170cm - 55cm/22 inji
• 5'8"-6'2"/173-188cm - 65cm/26 inji
• In ka badan 6'2"/188 cm - 75 cm/30 inji

Helitaanka kubbadda jimicsiga saxda ah ee miisaanka sidoo kale waa muhiim. Shakhsiyaadka dhererkooda ku culus waxay u baahan karaan kubad weyn si ay jilbaha iyo lugaha ugu hayaan xagasha saxda ah. Waxaa lagu talinayaa in la hubiyo qiyaasta miisaanka kubbadda, adkaysigeeda, iyo caabbinta sare ee dillaaca ka hor inta aan la iibsan.

Sicir

Shakhsiyaadka waxay rabaan inay wax yar siiyaan oogada kubbadda si ay jimicsi u sameeyaan. Markaad ku fadhido kubbadda xasilloonida jimicsiga, miisaanka jidhku waa inuu abuuraa kursi yar oo bixiya xasilooni dheeraad ah. Tan ka sii muhiimsan, waxay u ogolaataa in si siman loogu fadhiisto kubbadda, taas oo lagama maarmaan u ah jimicsiga saxda ah ee lafdhabarta. (Rafael F. Escamilla iyo al., 2016) Sicir-bararku waa wax la door bidayo, laakiin hadba inta ay kubaddu sii korodho, way adkaanaysaa in jidhka la isku dheellitiro, haday fadhido ama ha noqoto meel kale. Waxaa lagu talinayaa in aadan kubada si xad dhaaf ah u kicin khatarta ah inay dillaacdo. Kubaddu waxay u baahan kartaa sicir-barar mararka qaarkood, sidaas darteed qaar badan ayaa lagu iibiyaa bam yar ujeedadan.

Jimicsiga iyo Fiditaanka

Kubadaha jimicsigu waa qalab aad u wanagsan, raqiis ah, oo si sahlan loo isticmaali karo. Waxay faa'iido u leeyihiin hagaajinta xoogga asaasiga ah iyo xasilloonida. Siyaabaha loo isticmaalo waxaa ka mid ah:

• Fadhi firfircoon oo meel kursi ah.
• Ku fidinta kubbadda.
• Layliyada dheelitirka iyo xasiloonida.
• Pilates ama yoga.
• Jimicsiga xoogga.
• Layliga bartilmaameedka ee firfircoonida iyo xoojinta xudunta u ah.

Markaynu joogno Rugta Daawada Shaqeynta ee Dhaawicida, waxaan diirada saareynaa waxa adiga kuu shaqeeya oo aan ku dadaalno in aan abuurno jirdhiska iyo wanaajinta jirka iyada oo loo marayo hababka cilmi baarista iyo guud ahaan barnaamijyada fayoqabka. Barnaamijyadan dabiiciga ah waxay isticmaalaan awoodda jidhka si ay u gaadhaan yoolalka horumarinta iyo ciyaartoydu waxay ku xidhi karaan naftooda si ay ugu fiicnaadaan cayaartooda iyada oo loo marayo taam iyo nafaqo habboon. Bixiyeyaashayadu waxay isticmaalaan hab isku dhafan si ay u abuuraan barnaamijyo shakhsi ahaaneed, oo badanaa ay ku jiraan Daawooyinka Functional, Acupuncture, Electro-Acupuncture, iyo mabaadi'da Daawooyinka Isboortiga.

Layliga Guriga ee Xanuunka Xanuunka

tixraacyada

Golaha Maraykanka ee jimicsiga. Sabrena Jo. (2014). Tababarka Kubbadda Xoojinta Xasilinta Xudunta u ah. ACE Fitness® & Blog Hab-nololeed Caafimaad Qab. www.acefitness.org/resources/pros/expert-articles/5123/core-strengthening-sability-ball-workout/

Golaha Maraykanka ee jimicsiga. (ND). Layliga Xogta & Maktabada Layliyada sifaysan ee ACE Kubadda Xasiloonida. Blog Nolol Caafimaad qabta. www.acefitness.org/resources/everyone/exercise-library/equipment/stability-ball/

Golaha Maraykanka ee jimicsiga. (2001). Ku adkee calooshaada kubbadaha xasilloonida. Blog Nolol Caafimaad qabta. acewebcontent.azuredge.net/assets/education-resources/lifestyle/fitfacts/pdfs/fitfacts/itemid_129.pdf

Escamilla, RF, Lewis, C., Pecson, A., Imamura, R., & Andrews, JR (2016). Dhaqdhaqaaqa Murqaha Dhexdooda Layliga Jimicsiga Supine, U nugul iyo Dhinacyada leh iyo La'aanta Kubadda Swiss. Caafimaadka isboortiga, 8(4), 372-379. doi.org/10.1177/1941738116653931