Kuyini Ukuzivocavoca Kwenja Yezinyoni? Futhi, Izinzuzo Zayo Eziyinhloko nokuthi Ungakwenza Kanjani

-Delile

• Ungakwenza kanjani ukuzivocavoca kwenja yenyoni
• Amasu afanelekile namathiphu wokuqondanisa
• Ukuhluka kwesivivinyo senja yenyoni
• Inja yezinyoni enesisindo
• Isikhundla se-Pushup
• Imisipha ebhekiswe ekuzivocavoca inja yenyoni
• Ukuzivocavoca okuhlukile okukhomba imisipha efanayo
• Ukuzamazama emuva emuva emuva
• I-Bridge pose
• Ukutshekelwa kwepelvic
• Imbongolo iyakhahlela
• Ukudla okudlela endlini

Inja yezinyoni ukuvivinya umzimba okuyisisekelo okuthuthukisa ukuzinza, kukhuthaze umgogodla ongathathi hlangothi, futhi kuqede izinhlungu ezisezingeni eliphansi. Iqinisa ingqikithi yakho, okhalweni, nemisipha yangemuva. Iphinde ikhuthaze ukuma okufanele futhi inyuse ububanzi bokunyakaza.

Lokhu kuvivinya umzimba kufanele abantu bazo zonke izigaba, kufaka phakathi abadala, futhi kungasetshenziselwa ukuvimbela ukulimala, ukuvumelanisa umgogodla wakho, nokululama ezinhlungwini ezisezingeni eliphansi.

Qhubeka ufunde ukuze ubheke izinzuzo nokuhluka kwesivivinyo senja yezinyoni futhi ufunde izivivinyo ezimbalwa ezingeziwe ezikhomba imisipha efanayo.

Ungakwenza kanjani ukuzivocavoca kwenja yenyoni

Kulo msebenzi, uzodinga umata wokuzivocavoca. Beka ithawula eliyisicaba noma eligoqiwe ngaphansi kwamadolo akho ukuze uthole ukukhwehlela okwengeziwe. Ungasebenzisa isibuko ukuhlola ukuqondanisa kwakho.

1. Qala kuzo zonke ezine endaweni yetafula.
2. Beka amadolo akho ngaphansi kwezinqulu zakho nezandla zakho ngaphansi kwamahlombe akho.
3. Gcina umgogodla ongathathi hlangothi ngokubandakanya imisipha yakho yesisu.
4. Dweba amahlombe akho ehlombe ndawonye.
5. Phakamisa ingalo yakho yangakwesokudla nomlenze wesobunxele, ugcine amahlombe akho kanye nezinqe zifana phansi.
6. Khulisa ngemuva kwentamo yakho bese ufaka isilevu sakho esifubeni sakho ukuze ubheke phansi.
7. Bamba lesi sikhundla imizuzwana embalwa, bese wehlisela emuva endaweni yokuqala.
8. Phakamisa ingalo yakho yangakwesokunxele nomlenze wesokudla, ubambe le ndawo imizuzwana embalwa.
9. Buyela endaweni yokuqala. Lo mzuliswano owodwa.
10. Yenza amasethi ama-2-3 okuphindwayo okungu-8-12.

Amasu afanelekile namathiphu wokuqondanisa

Ukuze uqiniseke ukuthi uthola izinzuzo eziningi ekuzivocavoca inja yezinyoni, kuzodingeka uqondanise umzimba wakho kahle futhi usebenzise amasu afanele.

Amathiphu alandelayo angabonakala njengokuningi ongakwenza uma wenza lo msebenzi okokuqala. Zama ukugxila kokumbalwa kwalezi zikhombisi ngasikhathi, esikhundleni sokuzama ukuzifunda zonke ngasikhathi sinye.

• Gcina izinga lezinqulu zakho futhi ungazungezisi ukhalo lwakho.
• Gwema ukuphakamisa umlenze wakho phezulu kakhulu noma ukuvumela umgogodla wakho ukuba ugudluke udlule endaweni yawo yemvelo.
• Yizwa umugqa wamandla ezandleni zakho, kuwo wonke umzimba wakho, futhi uphume ngezinzwane zakho.
• Gcina umgogodla wakho ungathathi hlangothi futhi uhlanganyele nomgogodla wakho ukuvimbela umqolo wakho ungantengantengi.
• Ungavumeli isifuba sakho sicwile phansi phansi.
• Dweba amahlombe akho ehlombe emuva, phansi, futhi kude nezindlebe zakho.
• Gcina ngemuva kwentamo yakho kuhambisane nomgogodla wakho.
• Hambisa kancane nangokulawula.
• Gcina ukubushelelezi ngisho nokuphefumula.

Ukuhluka kwesivivinyo senja yenyoni

Kunokwehluka okuningana kokuzivocavoca kwenja yezinyoni ongakwenza uma ufuna ukuxuba inqubo yakho. Nazi ezimbalwa ongazama:

Inja yezinyoni enesisindo

1. Letha indololwane yakho emadolweni ngemuva kokunwetshwa ngakunye.
2. Shintsha umzimba wakho ongaphezulu isikhathi ngasinye lapho unweba ingalo nomlenze.
3. Ukuze ukhulule amalunga akho, jikelezisa isihlakala sakho eseluliwe neqakala.
4. Sebenzisa amaqakala noma izisindo zamahhala ukumelana okwandayo.
5. Sebenzisa ibhande lokumelana eduze konyawo noma isandla sakho.
6. Pulula ingalo nomlenze wakho oweluliwe. Bese wenza imibuthano emincane kuzindlela zombili.

Isikhundla se-Pushup

Ungazama futhi ukuzivocavoca inja yenyoni endaweni ye-pushup.

Uma ukuthola kunzima ukuphakamisa ingalo nomlenze wakho ngasikhathi sinye, vivinya umzimba ngomkhawulo owodwa kuphela ngasikhathi.

Hlola ukuqina kwakho ngokubeka inkomishi yephepha engenalutho noma egcwele amanzi ku-pelvis yakho. Zama ukugcina inkomishi ingawi noma ichitheke. Uma iwa noma ichitheka, hlanganisa i-abs yakho ephansi ukuze uzinze umzimba wakho.

Ungabeka futhi ibha yokukhanya noma i-roller foam emahlombe akho ukuze uqiniseke ukuthi ziyafana phansi.

Ukuze uzinzise i-pelvis yakho futhi uqinisekise ukuthi iqolo lakho elingezansi alisebenzisi ngokweqile, yenza lo msebenzi phezu kwebhentshi eliphansi noma ibhola lokuqina. Khulisa ukukhuthazela kwakho ngokugcwalisa ukuphindaphinda okuningi ngokuphumula okuncane phakathi kwamasethi.

Imisipha ebhekiswe ekuzivocavoca inja yenyoni

Ukuzivocavoca kwenja yezinyoni kusebenza i-erector spinae, i-rectus abdominis, ne-glutes. Lokhu kuvumela ukunyakaza okulungile, ukulawula nokuzinza komzimba wonke.

Kungukuzivocavoca okuhle kwabantu abanezinkinga ezisezingeni eliphansi, kufaka phakathi ukungasebenzi kahle, futhi kungasiza ukuthuthukisa ukulinganisela okuhle nokuma kahle komzimba.

Ngenkathi wenza lo msebenzi, gxila ekunyakaziseni umzimba wakho wonke esikhundleni sokuhlukanisa imisipha noma ukunyakaza.

Inja yenyoni ikufundisa ukuthi uhlanganyele isisu sakho futhi uzinzise iqolo lakho eliphansi ngenkathi uhambisa imiphetho yakho. Lokhu kuvumela ukukhululeka okukhulu nokuhamba kokunyakaza kwakho kwansuku zonke nakwezemidlalo.

Ukuzivocavoca okuhlukile okukhomba imisipha efanayo

Kunokuzivocavoca okuningana okukhomba imisipha efanayo nokuvivinya kwenja yenyoni. Ungenza lezi zivivinyo ngokwengeza noma endaweni yenja yenyoni. Nazi ezimbalwa ukuze uqalise.

Ukuzamazama emuva emuva emuva

Yenza lokhu kuvivinya umzimba, okubizwa nangokuthi ukuzamazama okubuyela emuva emuva okuphansi, ukunciphisa ukuqina nobuhlungu emhlane ophansi nasezinqeni. Kuyasiza ukukhulula umzimba wakho ngaphambi kokulula kakhulu.

I-Bridge pose

Yenza lo msebenzi oyinhloko ukuqinisa nokuhlanganisa iqolo lakho eliphansi. Gcina izinyawo zakho zihambisana nezinqulu zakho izinzwane zakho zibheke phambili. Ngemuva kokwenza imiqulu yomgogodla enamandla, beka ibhulokhi ngaphansi komhlane wakho ongezansi. Bamba lesi sikhundla imizuzu engu-3-5.

Ukutshekelwa kwepelvic

Lokhu kuvivinya umzimba kusekela iqolo eliphansi, i-glutes, nezisu. Beka isiguqo ngaphansi kwekhanda lakho noma emahlombe ukuze uthole ukwesekwa okwengeziwe. Gcina umzimba wakho ukhululekile futhi usebenzise ukunyakaza ukuze uhlikihle umhlane wakho.

Imbongolo iyakhahlela

Lokhu kuvivinya umzimba kusiza ngokulinganisela kwakho nokuqina futhi kuqinisa ama-glutes akho, ama-abs nezinqe zakho. Sabalalisa isisindo sakho ngokulinganayo, futhi ungaphakamisi umlenze wakho ngaphezu kwesinqe sakho.

Bheka okumbalwa kokukhahlela imbongolo ukuze ushintshe inqubo yakho.

Ukudla okudlela endlini

Inja yezinyoni ukuvivinya umzimba okusebenzayo okulungele abantu abaningi. Khuluma nodokotela wakho ngaphambi kokuqala noma iyiphi inqubo yokuzivocavoca umzimba uma unenkinga ethile yezokwelapha noma uphuza noma imiphi imithi.

Ingabe inja yenyoni iyodwa imizuzu embalwa ngosuku, noma uyingeze ohlelweni lwakho lwamanje lokuqina.

Qiniseka ukuthi usebenzisa ifomu elifanele, amasu, nokuphefumula. Zizwe ukhululekile ukuguqula ukuvivinya umzimba ngokuhlukahluka okuthile noma ukukwenza kube nzima kakhulu.

Ukuzivocavoca kwenja yezinyoni kwakha amandla futhi kunciphise ubuhlungu obuphansi emuva. KULUNGILE ukwenza ukwelula lapho uzwa ubuhlungu inqobo nje uma umnene futhi ungaziphushi ngokweqile.

Uma uba nobuhlungu noma ukungaphatheki kahle ngesikhathi noma ngemuva kokuzivocavoca, yeka lo mkhuba bese ukhuluma nodokotela.