Kungani Ukuzivumelanisa Nezimo Kulungile Empilweni Yakho

-Delile

• 6 izinzuzo zokuzivumelanisa nezimo
• 1. Ukulimala okumbalwa
• 2. Ubuhlungu obuncane
• 3. Ukuma okuthuthukile nokulinganisela
• 4. Isimo sengqondo esihle
• 5. Amandla amakhulu
• 6. Ukusebenza komzimba okuthuthukisiwe
• Ungaguquguquka kanjani
• 1.Inja Ebheke Phansi (Adho Mukha Svanasana)
• Ukubingelelwa kwelanga (uSurya Namaskar)
• 3.P Triangle Ukubuza (Trikonasana)
• 4.Pense Side Stretch Pose (iParsvottanasana)
• 5. Ukuguquka komgogodla ngamadolo amabili
• 6.Pose Puppy Pose
• Okubalulekile

Ukubuka konke

Ukwelula umzimba wakho ukuze ube mnandi futhi uguquke kunikeze izinzuzo eziningi zomzimba. Ukuqeqeshwa okunjalo kuvumela ukunyakaza okulula nokujulile ngenkathi kwakhiwa amandla nokuzinza. Ukwelula imisipha namalunga akho nakho kuholela ebangeni elikhulu lokunyakaza, ibhalansi elithuthukisiwe, kanye nokuguquguquka okuguqukayo.

Qhubeka ufunde ukuze ufunde kabanzi ngezinzuzo zokuthuthukisa umzimba oguquguqukayo, onempilo.

6 izinzuzo zokuzivumelanisa nezimo

Ukuguquguquka okuthuthukile kuveza izinzuzo ezahlukahlukene zomzimba futhi kungaba nomthelela omuhle enhlalakahleni yakho yonke. Nazi izindlela ezimbalwa ezandisa ukuguquguquka okungenzeka zikusize.

1. Ukulimala okumbalwa

Uma usuhlakulele amandla nokuguquguquka emzimbeni wakho uzokwazi ukumelana nengcindezi engaphezulu yomzimba. Futhi, uzosusa umzimba wakho kunoma yikuphi ukungalingani kwemisipha, okuzonciphisa ithuba lakho lokulimala ngesikhathi somzimba. Ukulungisa ukungalingani kwemisipha kudinga inhlanganisela yokuqinisa imisipha engasebenzi nokwelula okungaphezulu (okuqinile).

2. Ubuhlungu obuncane

Umzimba wakho kungenzeka uzizwe ungcono ngokuphelele uma usebenza ekwandiseni nasekuvuleni imisipha yakho. Lapho imisipha yakho ikhululeka futhi ishuba kancane, uzobhekana nobuhlungu nezinhlungu ezimbalwa. Futhi, ungahle ube mancane amathuba okuba uthole amajaqamba emisipha.

3. Ukuma okuthuthukile nokulinganisela

Uma ugxila ekwandeni ukuguquguquka kwemisipha ukuma kwakho kungenzeka kuthuthuke. Ukuvivinya umzimba wakho kukuvumela ukuthi uqondane kahle futhi ulungise noma yikuphi ukungalingani. Futhi, ngohambo olwandile lokunyakaza ungakuthola kulula ukuhlala noma ukuma ngezindlela ezithile. I-Yoga ikhonjisiwe ukuthi ithuthukise ibhalansi.

4. Isimo sengqondo esihle

Ukuzibandakanya njalo kuzimo ezinwebekayo futhi ezivula umzimba wakho kungaletha imizwa yokuphumula. Izinzuzo ezingokomzimba zingadlulela esimweni sokukhululeka kwengqondo. Ungakuthola kulula ukuphumula uma umzimba wakho uzizwa ungcono.

5. Amandla amakhulu

Kubalulekile ukukhulisa amandla njengoba uguquguquka kalula. Lokhu kuqinisekisa ukuthi imisipha yakho izoba nenani elifanele lokungezwani ukuze iqine ngokwanele ukukuxhasa wena nokunyakaza kwakho, okukuvumela ukuba ube nomzimba owengeziwe.

6. Ukusebenza komzimba okuthuthukisiwe

Uma usukhuphule ukuguquguquka kwakho ukuvumela ukunyakaza okukhulu emzimbeni wakho uzokwazi ukwenza kangcono ngokomzimba. Lokhu kuyingxenye ngoba imisipha yakho isebenza kahle kakhulu.

Ungaguquguquka kanjani

Zijwayeze lezi zibonakaliso kaningi ngangokunokwenzeka ukuze wandise ukuguquguquka. Kungenziwa njengengxenye yesimiso sokuzivocavoca noma bebodwa nganoma yisiphi isikhathi usuku lonke. Qiniseka ukuthi umzimba wakho ufudunyezwe kahle ngaphambi kokwenza noma ikuphi kwalokhu kuvivinya umzimba. Ingabe lokhu kuzivocavoca umzimba okungenani izikhathi ezine ngesonto imizuzu eyi-10-20 ngasikhathi.

1.Inja Ebheke Phansi (Adho Mukha Svanasana)

Imisipha yasebenza:

• imisipha
• gluteus maximus
• deltoids
• ama-triceps
• ama-quadriceps

Isikweletu se-Gif: Umzimba osebenzayo. Umqondo Wokudala.

Ukwenza lokhu:

1. Woza kuzo zozine izandla zakho ziphansi kwezihlakala zakho namadolo akho ngaphansi kwezinqe zakho.
2. Cindezela ezandleni zakho njengoba ufaka izinzwane zakho phansi futhi uphakamisa amadolo akho, ugcine izithende zakho ziphakanyisiwe.
3. Nweba ngomgogodla wakho bese uphakamisa amathambo akho ahlezi phezulu ophahleni.
4. Gobisa amadolo akho kancane bese ucindezela kuzo zonke izingxenye zezandla zakho.
5. Letha ikhanda lakho lihambisane nezingalo zakho ezingenhla noma uphumule intamo yakho bese ufaka isilevu sakho esifubeni.
6. Gxila ekunwebeni nasekuqiniseni umzimba wakho.
7. Bamba le pose kuze kube yiminithi ngesikhathi.
8. Yenza ukuma izikhathi ezi-3-5 ngemuva kokuphumula okufushane noma phakathi kokunye ukuma.

Ukubingelelwa kwelanga (uSurya Namaskar)

Ungashintsha elinye ijubane owenza ngalo ukubingelela kwelanga. Ukwenza Ukubingelela kwelanga kancane kuzokusiza ukuthi ukhulise ukuguquguquka kwakho, ngenkathi ukukwenza ngejubane eliphakathi kuzosiza ukukhipha imisipha yakho.

Imisipha yasebenza:

• izixhumi zomgogodla
• trapezius
• izisu
• ama-quadriceps
• imisipha

Isikweletu se-Gif: Umzimba osebenzayo. Umqondo Wokudala.

Ukwenza lokhu:

1. Letha izandla zakho ndawonye ngomthandazo zibeke phambi kwesifuba sakho.
2. Donsa umoya njengoba uphakamisa izingalo zakho bese ugoba kancane.
3. Exhale futhi hinge okhalweni. Songa phambili kuze kube yilapho izandla zakho zithinta umhlabathi.
4. Faka umoya ukuze ubuyisele umlenze wakho wokunene emgodini ophansi.
5. Faka umoya ukuze ubuyisele unyawo lwakho lwesobunxele ePlank.
6. Khipha umoya ukuze wehlise amadolo, isifuba, nesilevu phansi.
7. Faka umoya njengoba uphakamisa isifuba sakho ungene kuCobra.
8. Exhale ukucindezela ku-Inja Ebheke Phansi.
9. Donsa umoya ukuze ulethe umlenze wakho wesokudla phambili.

10. Khipha umoya ukuze unyathele unyawo lwakho lwesobunxele uye phambili.

11. Donsela phezulu uphakamise izingalo uguqe uhlehle kancane.

12. Exhale bese ubuyisela izandla zakho ku-Prayer Pose.

13. Yenza Ukubingelelwa kwelanga okungu-5-10.

3.P Triangle Ukubuza (Trikonasana)

Imisipha yasebenza:

• latissimus dorsi
• i-oblique yangaphakathi
• i-gluteus maximus ne-medius
• imisipha
• ama-quadriceps

Isikweletu se-Gif: Umzimba osebenzayo. Umqondo Wokudala.

Ukwenza lokhu:

1. Letha izinyawo zakho zihlukane ukuze zibe banzi kunezinqulu zakho izinzwane zakho zangakwesokudla ziphendukele kwesokudla bese izinzwane zakho zangakwesokunxele ziphendukele kancane kwesokudla.
2. Phakamisa izingalo zakho ukuze zifane phansi izintende zibheke phansi.
3. Hinge esinqeni sokunene ukuze welule phambili, welule isandla sakho kalula.
4. Ngemuva kwalokho, yehlisa isandla sakho sokudla emlenzeni wakho, ebhlokini, noma phansi.
5. Nweba ingalo yakho yangakwesobunxele phezulu ophahleni ngentende yesandla sakho ibheke kude nomzimba wakho.
6. Phenya amehlo akho ukuze ubheke kunoma iluphi uhlangothi.
7. Bamba le pose imizuzwana engama-30.
8. Yenza uhlangothi oluhlukile.

4.Pense Side Stretch Pose (iParsvottanasana)

Imisipha yasebenza:

• umgogodla we-erector
• imisipha okhalo
• ama-quadriceps
• imisipha

Isikweletu se-Gif: Umzimba osebenzayo. Umqondo Wokudala.

Ukwenza lokhu:

1. Yima ngonyawo lwakho lwesokudla ngaphambili ubheke phambili futhi unyawo lwesobunxele emuva kancane nange-engeli.
2. Isithende esifanele kufanele sihambisane nesithende sobunxele futhi izinyawo zakho kufanele zihlukane cishe ngamamitha amane.
3. Letha izandla zakho okhalweni bese uqinisekisa ukuthi izinkalo zakho zibheke phambili.
4. Khipha kancane ukukhipha okhalweni ezinqeni ukuletha isifuba sakho phambili ohlangothini lwesokunene, ume lapho kufana phansi.
5. Ngemuva kwalokho, vumela i-torso yakho ukuba iqhubekele phambili njengoba ubeka iminwe yakho phansi noma emabhuloki ohlangothini lonyawo lwakho lokunene.
6. Beka ikhanda phansi bese ufaka isilevu sakho esifubeni.
7. Cindezela ngokuqinile ezinyaweni zombili bese ugxila ekwehliseni isinqe nesifuba sakho phansi.
8. Bamba le pose imizuzwana engama-30.
9. Yenza uhlangothi oluhlukile.

5. Ukuguquka komgogodla ngamadolo amabili

Imisipha yasebenza:

• umgogodla we-erector
• i-rectus abdominis
• trapezius
• i-pectoralis enkulu

Isikweletu se-Gif: Umzimba osebenzayo. Umqondo Wokudala.

1. Lala ngomhlane bese uletha amadolo akho esifubeni sakho.
2. Yelula izingalo zakho ohlangothini izintende zakho zibheke phansi.
3. Khipha kancane imilenze yakho phansi ohlangothini lwesobunxele, ugcine amadolo akho ehlangene.
4. Ungasebenzisa isiguqo ngaphansi kwamadolo akho noma phakathi kwamadolo akho.
5. Ukubuka kwakho kungaba kunoma iyiphi indlela.
6. Phefumulela phezulu bese ugxila ekuyekeni izingxabano.
7. Bamba le pose imizuzu engu-3-5.
8. Yenza uhlangothi oluhlukile.

6.Pose Puppy Pose

Imisipha yasebenza:

• deltoids
• trapezius
• i-erector spinae
• ama-triceps

Isikweletu se-Gif: Umzimba osebenzayo. Umqondo Wokudala.

1. Woza kuzo zozine usethebulethi yetafula.
2. Letha izandla zakho phambili kancane bese ufika ezinzwaneni zakho uphakamise izithende.
3. Cwilisa izinqe zakho maphakathi nezithende zakho.
4. Gcina izingalo zakho zisebenza futhi izindololwane zakho ziphakanyisiwe.
5. Beka ibunzi lakho phansi noma ngengubo.
6. Bamba le pose imizuzu engu-3-5.

Okubalulekile

Ukuthatha izinyathelo zokuguquguquka kungaba yindlela enhle yokuxhumana nawe nomzimba wakho. Kungenzeka uzizwe ulinganisela kakhudlwana futhi ungcono ngokuphelele uma umzimba wakho uvuleke ngokwengeziwe, unamandla futhi uguquguquka kalula.

Qaphela ngokuqala uhlelo olunwebekayo uma unesimo esingelapheki noma ulimele.Uma unokukhathazeka ngempilo khuluma nodokotela wakho noma owelapha ngokomzimba ukuze unqume ukuthi iyiphi indlela engcono kakhulu.