Ukuzivocavoca Okuhlanganyelwe Oku-5 Kokuthuthukisa Ukuzivumelanisa Nezimo nokusebenza

-Delile

• 1. Ukuhamba kweqakala
• 2. Abahamba ngezinqe behamba
• 3. Amaphayiphu omoya omgogodla wompholo phansi
• 4. Ukudlula ehlombe
• 5. Imibuthano yesigamu sentamo
• Izinyathelo zokuzivikela
• Ngezansi

Ngabe ufuna ukweqa ngaphezulu, ugijime ngokushesha, futhi ukwazi ukuhamba ngaphandle kobuhlungu? Uma usebenza futhi uzivocavoca njalo, isizathu sokuthi kungenzeka ungafinyeleli ezinhlosweni zakho akusikho ukungabi bikho komsebenzi, kepha kunalokho ukungabi nokuhamba.

Ukuvumelana nezimo yikhono lamajoyinti akho okuhamba ngokuhamba kwawo okugcwele kokunyakaza ngaphandle kobuhlungu noma ukuqina. Iphinde ibhekise ekuthambekeni kwemisipha esekela amalunga. Imisipha eguqukayo namathenda avumela ukunyakaza okukhulu ngesikhathi semisebenzi.

Kunokuzivocavoca okuningi ongakwenza ukuze uthuthukise ukuguquguquka kwakho, kufaka phakathi ukuzelula. Ukwehliswa okuqinile, noma ukubamba isikhundla esisodwa isikhathi eside, kungaba yindlela oyithandayo yokufudumala ngaphambi kokuzivocavoca.

Ngokuya ngocwaningo olushicilelwe ku-Journal of Strength and Conditioning Research, kubonakala sengathi ukuzelula okunamandla, noma ukuzelula ngenkathi uhamba enyakazweni, kungcono kunokuzelula njengokuyingxenye ye-warmup.

Imizuzu nje eyi-10 yokufudumala okunamandla ngaphambi kokuzivocavoca ixhunywe ekuthuthukisweni kwesikhathi sokugijima, ibhola lezokwelapha liphonsa ibanga, futhi ligxume ibanga.

Zama lezi zivivinyo ezinhlanu zokuzivumelanisa nezimo ukuze uthuthukise ukuguquguquka kwakho okuhlangene nokusebenza ukuze ukwazi ukuhamba kangcono, kukuvumela ukuthi uthuthukise amandla nokusebenza ngesikhathi sokuzivocavoca kwakho okulandelayo.

1. Ukuhamba kweqakala

Ukuhamba kahle kwamaqakala kunomthelela ekulinganiseni okungcono, ukuwa okumbalwa, nokusebenza okungcono ngesikhathi semisebenzi efana nama-squats kanye nama-deadlifts.

Izinsiza kusebenza ziyadingeka: akekho

Ukunyakaza: i-ankle dorsiflexion, i-plantar flexion

1. Yima mude eduze kodonga.
2. Beka isandla esisodwa odongeni ukuze uthole ukusekelwa.
3. Kancane kancane dlulela phambili ezinzwaneni zakho, ungene endaweni yezinzwane.
4. Kancane kancane uphinde ubuyele ezithendeni zakho, uphakamise izinzwane zakho phansi.
5. Phinda izikhathi eziyishumi.

2. Abahamba ngezinqe behamba

Ijoyinti lakho le-hip liyibhola nesokhethi elihamba kuzo zonke izinhlangothi. Kubalulekile ukufudumeza imvubu nemisipha ezungezile ngaphambi kwanoma yikuphi ukujima, ngoba bangabanikeli abakhulu ekulinganiseni nasekuzinzeni.

Izinsiza kusebenza ziyadingeka: akekho

Imisipha yasebenza: glutes, hip flexors, hip extensors, hip abductors, hip adductors

1. Yima mude ngezinyawo ezinqunu ububanzi.
2. Tshala izinyawo zakho ziqine phansi bese uphakamisela idolo lakho lesobunxele esifubeni sakho.
3. Yenza umbuthano ngedolo lakho langakwesobunxele, ulikhuphule futhi unqamule umzimba wakho bese uphumela ohlangothini naphansi.
4. Beka unyawo lwakho lwesobunxele phansi bese uphinda ohlangothini lwesokunene.
5. Phinda izikhathi eziyishumi, bese uphinda ukulandelana okuhambisa imilenze yakho kolunye uhlangothi ngokuletha umlenze wakho eceleni kuqala bese uwela emzimbeni wakho wonke.

3. Amaphayiphu omoya omgogodla wompholo phansi

Umgogodla wakho we-thoracic uphakathi komhlane wakho, kusukela phansi entanyeni kwehle kuye lapho ubambo lwakho luphela khona.

Ukuhamba okuhle emgogodleni we-thoracic kukuvumela ukuthi uhambise izingalo zakho ngokukhululeka phezu kwekhanda lakho bese ujikela eceleni. Ukuhamba okungafanele kungaholela ebuhlungwini nasezinkingeni, ukuma kabi, kanye nobuhlungu obungaphezulu beqolo.

Izinsiza kusebenza ziyadingeka: ithawula noma igwebu roller

Imisipha yasebenza: imisipha yomgogodla, iqolo elingaphezulu, imisipha yokuzinzisa umgogodla, kanye nama-oblique

1. Lala phansi ngohlangothi lwakho.
2. Gobisa amadolo akho nezinqulu kuma-degree angama-90 edlule, uphumuze amadolo akho eceleni kwakho phansi.
3. Qondanisa umlenze wakho ongezansi bese uphumuza umlenze wakho ophezulu ku-roller foam noma ithawula ngaphandle kokushintsha ukuma kwayo.
4. Yelula zombili izingalo zakho phansi, uqonde ngqo ngaphambi komzimba wakho. Kufanele agxishwe, izintende ndawonye, ​​ekuphakameni kwamahlombe.
5. Kancane phakamisa ingalo yakho ephezulu bese uyijikelezisela kude nawe, uvule isifuba sakho ophahleni. Zungezisa ikhanda lakho nesiqu sakho kuze kube yilapho isandla sakho sikwenye ingxenye yomzimba wakho, uma kungenzeka.
6. Bamba lesi sikhundla imizuzwana emi-3 bese usibuyisa kancane ukuze uthinte esinye isandla sakho.
7. Phinda amahlandla ama-5 ohlangothini ngalunye.

4. Ukudlula ehlombe

Ukuma kabi kungadala ukuthi abantu abaningi baqiniswe esifubeni naphambi kwehlombe. Ukufudumeza amahlombe ngaphambi kokuzivocavoca kuzosiza ukuthuthukisa ifomu lakho futhi kuvimbele nokulimala.

Izinsiza kusebenza ziyadingeka: umshanelo noma ipayipi le-PVC

Imisipha yasebenza: ikhafu ye-Rotator, i-deltoid yangaphakathi, isifuba nomhlane ongaphezulu

1. Yima ngezinyawo zakho ububanzi behlombe ngaphandle ubambe uluthi lomshanelo olufana phansi. Sebenzisa ukubamba ngokweqile ukubamba ibha ngobubanzi ngangokunokwenzeka.
2. Ukugcina izingalo zakho ziqondile, phakamisa kancane umshado womshanelo ngaphezu kwekhanda lakho. Bamba umongo wakho uqinile ukuze ugcine ukuma okuhle nokulinganisela.
3. Letha induku yomshayelo ngemuva kwekhanda lakho kuze kufike lapho ukwazi khona. Bamba imizuzwana emi-2 bese ubuyela endaweni yokuqala.
4. Phinda izikhathi ezi-5.

5. Imibuthano yesigamu sentamo

Ukunyakaza kwentamo kungahle kunganakwa yize kubaluleke emisebenzini yansuku zonke. Ukunyakaza kwentamo okungalungile kungaholela ebuhlungwini nasezinkinga entanyeni, ekhanda nasemhlane ongaphezulu.

Izinsiza kusebenza ziyadingeka: akekho

Imisipha yasebenza: izintambo eziguqukayo nezinsimbi, i-trapezius

1. Hlala noma ume kahle izandla zakho zisethangeni.
2. Gobisela ikhanda lakho kolunye uhlangothi uze uzizwe welula. Gudluza ikhanda lakho kancane kancane ukuze ulethe isilevu sakho esifubeni sakho, uye kuphela lapho ungakwazi khona ngaphandle kobuhlungu.
3. Qhubeka nokugoqa ikhanda lakho uye kolunye uhlangothi uze uzwe welula eceleni kolunye uhlangothi lwentamo yakho.
4. Yenza imibuthano engu-3 uhhafu, uhamba kancane futhi ngokushelela ngokunyakaza.

Izinyathelo zokuzivikela

Njalo thintana nodokotela wakho ngaphambi kokuqala uhlelo olusha lokuzivocavoca umzimba. Ukufudumala okunamandla nobubanzi bokuzivocavoca kokunyakaza kungahle kungafaneleki kuwo wonke umuntu, ikakhulukazi labo abanokulimala kwangaphambilini noma okushintshwe ngokuhlanganyela.

Uma ungaqiniseki ukuthi wenza lezi zivivinyo ngendlela efanele, funa usizo kochwepheshe abaqeqeshiwe, njengokwelapha ngokomzimba.

Ngezansi

Ukuhamba ngokuhlanganyela kungaba nezinzuzo eziningi ekusebenzeni kwabantu kuzo zonke izigaba zokuphila. Kuyingxenye ebalulekile yokuzivocavoca kwabasubathi noma yokuzivocavoca futhi kungasiza nabantu abadala asebekhulile abane-arthritis noma ubuhlungu bamalunga.

Zama lokhu kunyakaza ukuze uzizwe ufudumele futhi unamandla ngaphambi kokugxila ekuvivinyweni kwakho okulandelayo.

UNatasha Freutel ungumqeqeshi onelayisense emsebenzini kanye nomqeqeshi wezempilo futhi ubesebenza namakhasimende ayo yonke iminyaka namazinga okuqina eminyakeni eyishumi edlule. Unesizinda se-kinesiology kanye nokuvuselelwa. Ngokuqeqesha nokufundisa, amaklayenti akhe ayakwazi ukuphila impilo enempilo futhi anciphise amathuba okuba nezifo, ukulimala, nokukhubazeka kamuva empilweni. Ungumbhali we-blogger ozimisele futhi ongumbhali ozimele futhi uyakujabulela ukuchitha isikhathi ebhishi, ukuzivoxavoxa, ukuthatha inja yakhe ngokunyuka, nokudlala nomndeni wakhe.