Ukuzivocavoca Okuyi-16 Kokuqina Okungenza Ngemuva Kokuzivocavoca

-Delile

• Okwawo wonke umuntu
• 1. Ukugijima okulula noma ukuhamba ngezinyawo
• 2. Ukwehla komzimba okuphezulu
• 3. Bahlezi Phambili Bend
• 4. Pnee-to-Chest Pose
• 5. Ukuhlala Phansi Butterfly Pose
• 6. Pose Ingane
• Ngemuva kokugijima
• 7. Ukuma kwe-quadriceps
• 8. Inja Ebheke Phansi
• 9. I-Head-to-Snee Forward Bend
• Okwabadala
• 10. Ukuma Phambili Bend
• 11. Ukwelula ihlombe
• 12. Imilenze-Up-the-Wall Pose
• 13. Isidumbu Pose
• Okwezingane
• 14. Ukujika komgogodla
• 15. Ukumasha imibuthano yengalo
• 16. Kuqhaqhazela umzimba
• Izinzuzo zokuphola
• Uzobona nini ipro
• Okubalulekile

Ungenza izivivinyo zokubanda ekupheleni kokuzivocavoca ukuze uzikhulule emsebenzini onzima. Ukuzivocavoca kwe-Cooldown futhi kwelula kwehlisa amathuba akho okulimala, kukhuthaze ukugeleza kwegazi, futhi kunciphise ukucindezeleka enhliziyweni yakho nakweminye imisipha.

Futhi, uzoletha ukushaya kwenhliziyo yakho, ukushisa komzimba, kanye namazinga wegazi egazini abuyele emazingeni awo ajwayelekile ngaphambi kokuthi uqhubeke uqhubeke nemisebenzi yakho ejwayelekile.

Nikela okungenani imizuzu eyi-10 yokuzivocavoca kwakho ukupholisa. Funda ukuze ufunde ezinye zezindlela ezinhle zokwenza lokho. Ukusuka lapha, ungakhetha izivivinyo eziheha wena kakhulu futhi uzihlanganise ukuze wakhe inqubo yakho yokutakula nokuzijabulisa.

Okwawo wonke umuntu

Yenza lezi zivivinyo ngejubane elincane futhi ngamandla aphansi kunokuzivocavoca kwakho okuvamile. Phefumulela phezulu ngenkathi upholile ukuze uhambise umoya-mpilo emisipheni yakho, udedele ukungezwani, futhi ukhuthaze ukuphumula.

1. Ukugijima okulula noma ukuhamba ngezinyawo

Le ngenye yezindlela eziqonde kakhulu zokupholisa umoya. Yenza imizuzu emi-3 ukuya kwemi-5 yokugijima okulula okulandelwa yimizuzu emi-3 kuye kwemi-5 yokuhamba ngamandla noma ukuhamba kalula.

2. Ukwehla komzimba okuphezulu

1. Ukusuka endaweni emi noma ehleli phansi, faka iminwe yakho bese ucindezela izintende zezandla zakho phezulu ophahleni.
2. Dweba izandla zakho phezulu nangemuva ngangokunokwenzeka ngenkathi ugcina umgogodla oqondile.
3. Bese ubeka ingalo yakho yesobunxele ngaphambi kwesokudla bese uphendulela izintende zezandla zakho ukubhekana, welula izandla zakho phezulu nangemuva.
4. Phinda ngakolunye uhlangothi.

3. Bahlezi Phambili Bend

1. Hlala uvule imilenze yakho phambi kwakho.
2. Phakamisa izingalo zakho.
3. Hinge okhalweni lwakho ukugoqa phambili.
4. Beka izandla zakho emilenzeni yakho noma phansi.
5. Bamba lesi sikhundla kuze kube yiminithi elingu-1.

4. Pnee-to-Chest Pose

1. Lala ngomhlane umlenze wakho wesobunxele ugobile noma weluliwe.
2. Dweba idolo lakho langakwesokudla ubheke esifubeni sakho, ubeke iminwe yakho ngaphambili kwe-shin yakho.
3. Bamba lesi sikhundla kuze kube yiminithi elingu-1.
4. Phinda ngakolunye uhlangothi.
5. Yenza uhlangothi ngalunye izikhathi ezimbili kuya kwezi-3.

5. Ukuhlala Phansi Butterfly Pose

1. Lala ngomhlane ngezinyawo zakho ndawonye bese uguqa ngamadolo emaceleni.
2. Beka izingalo zakho eceleni komzimba wakho noma ngaphezulu.
3. Bamba lesi sikhundla kuze kube yimizuzu engu-5.

6. Pose Ingane

1. Kusukela endaweni yetafula letafula, cwila emuva ukuze uhlale ezithendeni zakho, ufinyelele izingalo zakho phambili noma eceleni komzimba wakho.
2. Vumela isifuba sakho ukuba siwele emathangeni akho, uphefumulele phezulu.
3. Phumuza isiphongo sakho phansi.
4. Bamba lesi sikhundla imizuzu engu-1 kuya kwemi-3.

Ngemuva kokugijima

7. Ukuma kwe-quadriceps

1. Ukusuka lapho umile khona, gobisa idolo lakho langakwesokudla ukuletha isithende sakho ezinqeni zakho.
2. Bamba iqakala lakho ngesandla esisodwa noma zombili.
3. Gcina amadolo akho eqondaniswe eduze komunye nomunye, futhi ungadonsi idolo lakho eceleni.
4. Bamba lesi sikhundla imizuzwana engama-30.
5. Phinda ngakolunye uhlangothi.
6. Yenza uhlangothi ngalunye izikhathi ezimbili kuya kwezi-3.

8. Inja Ebheke Phansi

1. Kusuka etafuleni noma ukuma kwepulangwe, hambisa izinkalo zakho phezulu nangemuva, ugcine umgogodla wakho uqonde.
2. Sabalalisa iminwe yakho bese ucindezela isisindo sakho ngokulinganayo phakathi kwezandla.
3. Dweba imilenze yakho ngokucindezela isithende esisodwa phansi ngesikhathi.
4. Bamba lesi sikhundla umzuzu owodwa.

9. I-Head-to-Snee Forward Bend

1. Ngesikhathi uhlezi, nweba umlenze wakho wesokudla bese ucindezela unyawo lwakho lwesobunxele ethangeni lakho langakwesokudla.
2. Qondanisa isifuba sakho nengaphakathi lomlenze wakho wesokudla njengoba uphakamisa izingalo zakho ngaphezulu.
3. Hinge okhalweni lwakho ukuze usonge phambili, ubeke izandla zakho emzimbeni wakho noma phansi.
4. Bamba lesi sikhundla kuze kube yiminithi elingu-1.
5. Phinda ngakolunye uhlangothi.

Okwabadala

10. Ukuma Phambili Bend

1. Kusukela esimweni sokuma, hinge kancane okhalweni lwakho ukuze ugobe phambili.
2. Khulisa umgogodla wakho, bese uvumela ikhanda lakho ukuba lisindwe phansi, ugcine ukugoba okuncane emadolweni akho.
3. Beka izandla phansi, bamba izindololwane eziphambene phambi noma ngemuva kwamathanga akho, noma ufake izandla ngemuva.
4. Bamba lesi sikhundla imizuzwana engama-30.

Uma izandla zakho zingakwazi ukufinyelela phansi, ungaguqula lokhu kunwebeka. Beka izandla ebhlokini noma entweni eqinile esikhundleni saphansi. Usazothola izinzuzo ezifanayo.

11. Ukwelula ihlombe

1. Ukusuka endaweni omi kuyo noma ohleli phansi, phakamisa indololwane yakho yangakwesokudla bese ubeka isandla sakho eduze kwentamo noma umgogodla wakho.
2. Beka isandla sakho sobunxele endololwaneni yakho yangakwesokudla ukuze ucindezele ngobumnene isandla sakho sokudla ngaphezulu komgogodla wakho.
3. Ukuze ujulise ukunweba, ulethe ingalo yakho yesobunxele eceleni kwesifuba sakho bese ufinyelela isandla sakho sobunxele phezulu ukuze ubambe isandla sakho sokudla.
4. Bamba ithawula noma ibhande lokumelana ukukuvumela ukuthi ufinyelele phambili.
5. Bamba welule imizuzwana engama-30.
6. Phinda ngakolunye uhlangothi.

12. Imilenze-Up-the-Wall Pose

1. Hlala ngohlangothi olungakwesokudla lomzimba wakho eduze kodonga.
2. Swing imilenze yakho phezulu odongeni njengoba ulele phansi ngomhlane.
3. Beka okhalweni lwakho odongeni noma amasentimitha ambalwa kude.
4. Beka izingalo zakho eceleni komzimba wakho, esiswini sakho, noma ngaphezulu.
5. Bamba lesi sikhundla imizuzu engafika kwemihlanu.

13. Isidumbu Pose

1. Lala ngomhlane ubambe izingalo eceleni komzimba wakho, izintende zibheke phezulu, nezinyawo zakho zibanzi kancanyana kunezinqe zakho, izinzwane zakho zisakazekele ezinhlangothini.
2. Khulula umzimba wakho, futhi uyeke noma yikuphi ukuqina noma ukungezwani.
3. Vumela umzimba wakho ukuba uwe phansi kakhulu njengoba uphefumula kakhulu.
4. Hlala kule ndawo imizuzu engu-5 noma ngaphezulu.

Okwezingane

14. Ukujika komgogodla

1. Lala ngomhlane umlenze wakho wesobunxele ugobile noma weluliwe.
2. Dweba idolo lakho langakwesokudla ubheke esifubeni sakho.
3. Nweba ingalo yakho yangakwesokudla eceleni bese ubeka isandla sakho sobunxele ngaphandle kwedolo lakho langakwesokudla.
4. Gwema ngobumnene ngakwesokunxele.
5. Bamba i-twist imizuzwana engama-30.
6. Phinda ngakolunye uhlangothi.

15. Ukumasha imibuthano yengalo

1. Mashi endaweni lapho izingalo zakho zelulele ezinhlangothini ekuphakameni kwamahlombe.
2. Kokelezela izingalo zakho phambili kasishiyagalombili kuya kwayishumi.
3. Zungelezela izingalo zakho emuva izikhathi ezi-8 ukuya kweziyi-10.

16. Kuqhaqhazela umzimba

1. Nyakazisa ingalo yakho yangakwesokudla, bese ingalo yesobunxele, bese ubamba izingalo zombili ngasikhathi sinye.
2. Bese, nyakazisa umlenze wakho wesokudla, bese umlenze wakho wesobunxele.
3. Okulandelayo, unikine ikhanda, ukhalo, nomzimba wonke.
4. Nyakazisa isitho somzimba ngasinye imizuzwana engu-15.

Izinzuzo zokuphola

Ukuzivocavoca kwe-Cooldown kuqala inqubo yokutakula, kwandise ukuguquguquka, futhi kukhuthaze ukuphumula.

• Ukuphola kancane kancane kugcina igazi lakho lijikeleza futhi likuvimbele ekuhlanganiseni emithanjeni yakho, okungakwenza uzizwe unekhanda elincane noma unesiyezi.
• Ukupholisa umoya kuvumela ukushisa komzimba wakho, umfutho wegazi, nokushaya kwenhliziyo ukubuyela emazingeni awo ajwayelekile.
• Ukwelula imisipha yakho ngenkathi kusashisa kungasiza ekunciphiseni i-lactic acid buildup, ukunciphisa amathuba akho okuqina kwemisipha nokuqina.
• Ngaphezu kwalokho, ukunwebeka kuhlanganisa izicubu ezixhumanisayo ezizungeze amalunga akho, kukhulise ukuhamba, futhi kuthuthukise ukuhamba okuningana.

Zonke lezi zinzuzo zisebenza ukuthuthukisa ukusebenza komzimba wakho jikelele nokuguquguquka, okukuvumela ukuthi uzizwe ungcono, wenze ezingeni eliphakeme, futhi ube nethuba elincane lokulimala.

Uzobona nini ipro

Cabanga ngokufuna umqeqeshi wakho uma ufuna usizo ngokulungiswa noma ukuthatha ukuzivocavoca kwakho kuye ezingeni elilandelayo.

Uchwepheshe wokuzivocavoca angakusiza ukuthi wakhe inqubo ethile yokuphola ngokuya ngezidingo zakho. Bangalungisa uhlobo lokuzivocavoca olwenza ngokuya nganoma yikuphi ukulimala, izindawo ezikhathazayo, noma izinhloso onazo engqondweni.

Uchwepheshe angaqiniseka ukuthi wenza izivivinyo ngendlela efanele futhi anikeze nempendulo ebalulekile ukuze uhlale uphephile ngenkathi ukwandisa ikhono lakho lokuzivocavoca.

Okubalulekile

Zibekele impumelelo ngokubeka eceleni isikhathi ukuze wehle kancane ngemuva kokuzivocavoca umzimba.Lokhu kunikeza umzimba wakho ithuba lokululama, kulawula amasistimu akho omzimba, futhi kusiza ukukunciphisa ukubuyela ezingeni elijwayelekile lempilo yakho yansuku zonke.

Vumela amandla anele ukuqedela ukuphola kwakho ngaphandle kokuzicindezela ngaphezu kwemikhawulo yakho. Iya emaphethelweni akho kuphela futhi ungalokothi ugxume noma uphoqelele indlela yakho kunoma isiphi isikhundla.

Ngezinsuku lapho ungazizwa ukhuthele noma unamandla kakhulu, ungashintsha ingxenye yokuzivocavoca kwakho futhi ugxile kokunye kwalokhu kupholisa, ukuzilolonga okuphumuzayo ukuze uzuze ingqondo nomzimba wakho.