Ingabe ukwehla kwesisindo esiswini?

-Delile

• Izingozi zesisu sendabuko
• Indlela efanele yokwenza isisu
• Ingabe ukwenza isisu nsuku zonke kubi?
• Ukwenza isisu ngesisindo noma ngokuhlala

Ukuzivocavoca isisu lapho kwenziwa kahle kuhle kakhulu ekuchazeni imisipha yesisu, kushiye isisu ngokubukeka 'kwamaphakethe ayisithupha'. Kodwa-ke, labo abakhuluphele ngokweqile kufanele futhi batshale imali ekuzivocavoca nge-aerobic, njengokuzivocavoca ibhayisikili nokugijima esitayeleni ukuze bashise amanoni futhi ukuze nezisu zivelele.

Ukuzijwayeza ukuzivocavoca kwesisu kwendabuko kuphela, ukuthola amafutha anqwabelene esifundeni sesisu akwanele ukunciphisa umzimba, noma ukunciphisa isisu, ngoba lokhu kuvivinya akunayo imali eningi yekhalori futhi akukuhle kakhulu ukushisa amafutha.

Izingozi zesisu sendabuko

Ukuzivocavoca kwendabuko kwesisu kungadala izinkinga zangemuva, njengokubuya emuva, entanyeni kanye nokuthuthuka kwe-disc ye-herniated, lapho kwenziwa ngokungalungile. Kodwa-ke, kunokuhlukahluka okuningana kokuzivocavoca isisu, okuthi uma kwenziwa kahle, kungalimazi umgogodla.

Indlela engcono yokwenza izihlalo ngaphandle kokulimaza umgogodla wakho, ukwenza izinhlobo ezahlukahlukene zokuhlala, ungasebenzi i-rectus abdominis kuphela, kepha nesisu esingezansi nezinhlangothi.

Indlela efanele yokwenza isisu

Bona ukuthi usiqinisa kanjani isisu ngaphandle kokulimaza umgogodla kuvidiyo:

Ipulangwe langaphambili lingenye yezindlela ezingcono kakhulu zokusebenza izibilini, njengoba lisebenza sonke isifunda sesisu, kokubili ngaphambili, ngemuva nangemuva, kungalimazi umgogodla noma ukuma komzimba.

Noma ngubani ongakwazi ukugcina lesi sikhundla esimile imizuzwana engama-20, kufanele asigcine isikhathi eside ngangokunokwenzeka bese ehlukanisa leli nani ngo-2, enze amasethi ama-3. Isibonelo: uma inani eliphakeme umuntu angakwazi ukukufeza kuyimizuzwana eyi-10, kufanele enze amasethi ama-3 amasekhondi ama-5, agcine imisipha yesisu iqinile njalo futhi emuva kuqonde ngangokunokwenzeka.

Ingabe ukwenza isisu nsuku zonke kubi?

Ukwenza lokhu kuvivinya isisu (ngaphambili noma eceleni kwebhodi) akulimazi umgogodla futhi akulimazi. Kodwa-ke, ukuzivocavoca okufanayo akufanele kwenziwe nsuku zonke, ukuze imicu yemisipha iphumule futhi, ngaleyo ndlela, ifinyelele amandla ayo aphezulu, yenze uhlobo lwebhande lemvelo elingashisi kahle amafutha anqwabelene kule ndawo, kepha elingathuthukisa ukubukeka, kushiya isisu sichazwe ngokwengeziwe futhi ngaphandle kwe-cellulite.

Ukwenza isisu ngesisindo noma ngokuhlala

Akucebisi ukwenza isisindo sokuhlala, ngenxa yengozi engaba khona yokulimala komgogodla.

Kodwa-ke, inhloso ukuthi lowo muntu akhulume nothisha womzimba ongakhombisa uhlobo lwesisu esifanele kakhulu izidingo zabo zangempela, ngaphambi kokwenza noma ikuphi ukuzivocavoca ekhaya noma ejimini.

Nazi ezinye izibonelo zokuzivocavoca isisu:

• 6 izivivinyo zokuchaza isisu ekhaya

• Ukuzivocavoca ukuchaza isisu ngaphandle kwe-abs