I-Mobility Workout Yokukugcina Ulimele Ukuphila kwakho konke

-Delile

• WWWW
• Ikati-Inkomo
• Ukuzungelezisa Ukuzungelezisa Thoracic
• Ukushaywa Kwamahlombe Eseceleni
• I-Ankle Stretch
• I-Half-Kneeling Psoas Stretch
• I-ITW ejwayelekile
• Buyekeza kwe-

Ukuzivocavoca ukuhamba akuyona nje eyabagijimi abaqeqeshiwe noma izinsimbi ezisindayo. Uma usebenza njalo, ungazuza ngokuhambisa umzimba wakho ngezindlela ezihlukile.

Yini ukuhamba noma kunjalo? "Ukuhamba kuyanda kokuhamba kokuhlanganyela kokuhamba, ukunwetshwa kwemisipha, nokuqalisa noma ukusungula kabusha izindlela ezifanele zokunyakaza komzimba wakho," kusho uRebecca Kennedy, iBarrycamp neNry Master Trainer kaBarry. (Okulandelayo: ukujima okulungisayo kokulinganisa umzimba okuvela kumqeqeshi u-Anna Victoria.)

Lokhu kuzivocavoca ukuhamba kuhamba kahle njengokufudumala noma njengenqubo yokuphumula yosuku, futhi kungenziwa kaningi njengezinsuku zonke. “Ziningi izinzuzo zalo msebenzi futhi empeleni uthuthukisa ukuhamba kwakho lapho wenziwa njalo nangendlela efanele,” kusho uKennedy. (Nansi enye inqubo yokuhamba esebenza njengokupholisa phansi kokujima kwangemva kokujima.)

Isebenza kanjani: Yenza ukunyakaza ngakunye okungezansi, kancane futhi uphefumule phakathi nokuhamba ngakunye. Sebenzisa le nqubo yokuhamba njengokufudumala noma njengokuzivocavoca usuku lokuphumula.

WWWW

A. Yima izinyawo zihlangene. Hlanganisa okhalweni ukuze ugobe bese ubeka izintende phansi phansi phambi kwezinyawo. Hamba uye endaweni ephakeme yepulangwe.

B. Nyathela unyawo lwesokudla ngaphandle kwesandla sokudla, bese uphakamisa isandla sokudla usibhekise kusilingi, isifuba esigobile sivuleke kwesokudla.

C. Ingalo engezansi kwesokudla iphakathi kwezinyawo, indololwane eceleni konyawo wangakwesokudla neminwe eceleni kwesandla sobunxele, ingalo ifana nomhlabathi, bese ufinyelela ngasekuphakameni futhi.

D. Beka intende yesandla sokudla ngaphakathi konyawo lwesokudla, phakamisa izinqulu phezulu futhi ubuye kancane ukuze uqondise umlenze wesokudla, uphakamise izinzwane phansi.

E. Gobisa idolo langakwesokudla bese ushintshela phambili phezu kwezihlakala, bese ungena unyawo lwesokudla ubuyele eplankini, bese uhamba izandla ubuyele ezinyaweni ume. Lokho kuyi-rep engu-1.

Qhubeka ushintshe umzuzu owodwa.

Ikati-Inkomo

A. Qala endaweni yetafula kuzo zonke ezine izandla ngaphansi kwamahlombe namadolo ngaphansi kwezinqulu.

B. Donsa kancane kancane inkinobho yesisu iqonde emgogodleni, amahlombe azungezayo, ikhanda eliwela phansi, futhi ufinyelele umgogodla ophakathi ukuya ophahleni (ikati).

C. Gcoba kancane kancane emuva bese ubuyisela ikhanda ekungathathi hlangothi, bese ufinyelela ithambo lomsila kanye nomqhele wekhanda ubheke ophahleni, wehlise isisu phansi (inkomo).

Yenza oku-2 kancane ohlangothini ngalunye.

Ukuzungelezisa Ukuzungelezisa Thoracic

A. Lala ubheke phansi, izinyawo zibanzi kancanyana kune-hip-wide split kanye nezindlebe zeminwe ngezindlebe, izindololwane zikhomba ezinhlangothini.

B. Ukugcina isikhundla sekhanda esingathathi hlangothi, phakamisa isifuba phansi.

C. Kancane ujikeleze umzimba ongaphezulu uye ngakwesokudla, bese ubuyela enkabeni. Zungezisa ngakwesokunxele, bese ubuyela enkabeni.

D. Isifuba esiphansi phansi phansi ukuze ubuyele endaweni yokuqala.

Yenza ama-reps ama-5.

Ukushaywa Kwamahlombe Eseceleni

A. Lala ubheke phansi amadolo agobile futhi ubheke kwesokunxele somzimba. Izikhali ziphansi zelulele ezinhlangothini, zilingana ngamahlombe ukuqala.

B. Donsela ingalo yesokudla phezu kwengalo yesobunxele, uphendule amahlombe kwesokunxele.

C. Ukugcina ihlombe langakwesobunxele phansi, zungelezela ingalo yangakwesokudla ngaphezulu nxazonke ukuze uqede ngemuva ngemuva. Gcina ukuxhumana phakathi kwezandla zomuntu kanye naphansi uma kungenzeka. Isundu lizoqala ukubheka phansi, flip up ukubhekana nophahla, bese flip ngaphezulu ukubhekana phansi futhi.

D. Shintsha ukunyakaza kuze kube yilapho ingalo yangakwesokudla ingaphezulu kwengalo yesobunxele, bese ivuleka ukuze ubuyele endaweni yokuqala. Lokho kuyi-rep engu-1.

Yenza izikhathi ezi-5 ezihamba kancane; bese ushintsha izinhlangothi bese uphinda.

I-Ankle Stretch

A. Yima ngonyawo lwesokunxele phezu kwebhentshi, isitebhisi, noma ibhokisi.

B. Shifta isisindo onyaweni lwesobunxele, ucindezela idolo phambili kancane ukuze welule ingemuva leqakala. Bamba umzuzwana owodwa, bese ususa isisindo emuva. Phinda lo mshini omfushane izikhathi ezine.

C. Bamba indawo yokwelula phambili ngamasekhondi ama-5. Phinda ngakolunye uhlangothi.

Yenza lokhu izikhathi ezi-3 ohlangothini ngalunye.

I-Half-Kneeling Psoas Stretch

A. Guqa emlenzeni wesokudla umlenze wesobunxele ngaphambili, unyawo lubheke phansi futhi amadolo womabili ngama-engeli angu-90-degree.

B. Ukugcina okhalweni isikwele nomgogodla ubandakanyekile (qiniseka ukuthi iqolo elingezansi aligobiwe), nweba ingalo yangakwesokudla ngaphezulu.

Bamba imizuzwana engama-30 kuye kwangama-60.

I-ITW ejwayelekile

A. Lala ubheke phansi, imilenze yeluliwe nezingalo ngaphezulu, ngama-biceps ngezindlebe.

B. Ukugcina ikhanda lisendaweni engathathi hlangothi (ebunzini phansi), phakamisa izingalo nge-intshi ususe phansi, izithupha zikhombe phezulu, wakhe isimo se- "I".

C. Nweba izingalo ezinhlangothini ukuze wakhe umumo othi "T", bese udonsa izindololwane ubheke emaceleni ukuze wakhe umumo othi "W".

D. Yelula izingalo phambili ukuze ubuyele ku- "I" bese uqala ukuphinda okulandelayo.

Yenza izikhathi ezingu-10.

Buyekeza kwe-