12 Ukuzivocavoca Ukuthuthukisa Indlela Oma Ngayo

-Delile

• 1. Isimo sengane
• 2. Phambili phinda
• 3. Inkomo yekati
• 4. Inkomo yekati emi
• 5. Isifuba esivulayo
• 6. Ipulangwe eliphezulu
• 7. Ipulangwe eliseceleni
• 8. Inja ebheke phansi
• 9. Ijuba pose
• 10. Ukujikeleza komgogodla we-Thoracic
• 11. Ukukhazimula okukhazimulayo
• 12. Imigqa ye-Isometric

Kungani ukuma kubaluleke kangaka

Ukuma kahle kungaphezu kokubukeka kukuhle. Kukusiza ukuthuthukisa amandla, ukuguquguquka, nokulinganisela emzimbeni wakho. Lokhu konke kungaholela ebuhlungwini bemisipha obuncane namandla amaningi usuku lonke. Ukuma okufanelekile kunciphisa nengcindezi emisipheni nasemigudwini yakho, enganciphisa ingozi yokulimala.

Ukwenza ngcono ukuma kwakho futhi kukusiza ukuthi uqaphele imisipha yakho, kukwenze kube lula ukulungisa ukuma kwakho. Njengoba usebenza ngendlela omi ngayo futhi uqaphela umzimba wakho, ungahle uqaphele ukungalingani okuthile noma izindawo zobunzima obungazazi phambilini.

Funda ukuze ufunde ukuthi ungenza kanjani izivivinyo eziyi-12 ezizokusiza ume mude kancane.

1. Isimo sengane

Lokhu kuphumula kuphakama futhi kwandise umgogodla wakho, i-glutes, nezintambo zakho. Isimo sengane sisiza ukudedela ukungezwani emhlane nasemqaleni.

Ukwenza lokhu:

1. Hlala emathanjeni akho ngamadolo ndawonye, ​​izinzwane zakho ezinkulu zithinta, nezithende zakho zigxiliwe eceleni.
2. Goqa phambili okhalweni lwakho bese uhambisa izandla zakho phambi kwakho.
3. Sink okhalweni lwakho emuva phansi ngasezinyaweni zakho. Uma amathanga akho engeke aze ayoshona phansi, beka umqamelo noma ingubo eligoqiwe ngaphansi kwawo ukuze uwasekele.
4. Beka ngobunono ibunzi lakho phansi noma uphendulele ikhanda lakho kolunye uhlangothi.
5. Gcina izingalo zakho zeluliwe noma uziphumulele emzimbeni wakho.
6. Phefumulela ngaphakathi emhlane wezimbambo zakho nasesinqeni.
7. Relax kule pose imizuzu engafinyelela kwemihlanu ngenkathi uqhubeka uphefumula kakhulu.

2. Phambili phinda

Lokhu kunwebeka okumile kudedela ukungezwani emgogodleni, emisipheni, nasemigudwini yakho. Iphinde yelule izinkalo nemilenze yakho. Ngenkathi wenza lokhu kunwebeka, kufanele uzizwe lonke uhlangothi lwangemuva lomzimba wakho luvula futhi lukhula.

Ukwenza lokhu:

1. Yima ngezinzwane zakho ezinkulu zithinta izithende zakho ziqhelelene kancane.
2. Letha izandla zakho okhalweni lwakho bese ugoqa phambili okhalweni lwakho.
3. Dedela izandla zakho phansi noma uzibeke ebhlokini. Ungakhathazeki uma izandla zakho zingathinti umhlaba - vele uye kude ngangokunokwenzeka.
4. Gobisa amadolo akho kancane, thambisa amalunga akho okhalweni, bese uvumela umgogodla wakho ukuba wande.
5. Faka isilevu sakho esifubeni bese uvumela ikhanda lakho liwele phansi.
6. Hlala kulokhu ukuma kuze kube yiminithi elingu-1.

3. Inkomo yekati

Ukuzijwayeza inkomo yekati kuyelula futhi kubhucunga umgogodla wakho. Kuyasiza futhi ukukhulula ukungezwani emzimbeni, emahlombe nasentanyeni ngenkathi kukhuthaza ukujikeleza kwegazi.

Ukwenza lokhu:

1. Yiza ezandleni nasemadolweni akho nesisindo sakho silinganiswe ngokulinganayo phakathi kwawo wonke amaphuzu amane.
2. Faka umoya ukuze ubheke phezulu, ubeke isisu sakho phansi phansi njengoba welula umgogodla wakho.
3. Exhale bese uvala umgogodla wakho ophahleni bese ufaka isilevu sakho esifubeni.
4. Qhubeka nokunyakaza okungenani umzuzu owodwa.

4. Inkomo yekati emi

Ukwelula inkomo yekati ngenkathi umile kusiza ukukhulula ukuqina emhlane wakho, okhalweni, nasemigudwini.

Ukwenza lokhu:

1. Yima ngezinyawo zakho ngobubanzi be-hip ngaphandle kokugoba okuncane emadolweni akho.
2. Yelula izandla zakho phambi kwakho noma uzibeke emathangeni akho.
3. Yelula intamo yakho, ulethe isilevu sakho esifubeni sakho, bese uzungeza umgogodla wakho.
4. Bese ubheka phezulu, phakamisa isifuba sakho, bese uhambisa umgogodla wakho kolunye uhlangothi.
5. Bamba isikhundla ngasinye ngokuphefumula okungu-5 ngasikhathi.
6. Qhubeka nokunyakaza okwemizuzu embalwa.

5. Isifuba esivulayo

Lo msebenzi uvumela ukuthi uvule futhi welule isifuba sakho. Lokhu kuwusizo ikakhulukazi uma uchitha usuku lwakho lonke uhleli, okuvame ukwenza isifuba sakho singene ngaphakathi. Ukuqinisa isifuba sakho kukusiza nokuthi usukume uqonde.

Ukwenza lokhu:

1. Yima ngezinyawo zakho ngokuhlukana kobubanzi besinqe.
2. Letha izingalo zakho ngemuva kwakho bese ubeka iminwe yakho ngezandla zakho ngokucindezela ndawonye. Bamba ithawula uma izandla zakho zingafinyelelani.
3. Gcina ikhanda, intamo nomgogodla wakho kulayini owodwa njengoba ubheke phambili ngqo.
4. Faka umoya njengoba uphakamisa isifuba sakho usiya ophahleni bese uletha izandla zakho phansi.
5. Phefumulela phezulu njengoba ubambe lesi simo sokuphefumula okungu-5.
6. Khulula futhi uphumule ukuphefumula okumbalwa.
7. Phinda okungenani izikhathi eziyishumi.

Ukulungele ukubona ukuthi konke lokhu kungena kanjani kuhlelo lokuzivocavoca? Bheka umhlahlandlela wethu wokuma okungcono ezinsukwini ezingama-30.

FUNDA KABANZI

6. Ipulangwe eliphezulu

Iphoyinti eliphakeme lisiza ekunciphiseni ubuhlungu nokuqina emzimbeni wakho wonke ngenkathi kuqiniswa amahlombe akho, ama-glutes kanye nemisipha. Iphinde ikusize ukuthi uthuthukise ibhalansi namandla kumgogodla wakho nasemuva, kokubili kubalulekile ukuma kahle komzimba.

Ukwenza lokhu:

1. Woza kuzo zonke izinyawo ezine uqondise imilenze yakho, uphakamise izithende, uphakamise okhalweni.
2. Qondanisa umhlane wakho bese ubandakanya imisipha yakho yesisu, yengalo neyomlenze.
3. Yelula ngemuva kwentamo yakho, thambisa umphimbo wakho, bese ubheka phansi phansi.
4. Qiniseka ukuthi ugcina isifuba sakho sivuliwe namahlombe akho emuva.
5. Bamba lesi sikhundla kuze kube yiminithi elingu-1 ngesikhathi.

7. Ipulangwe eliseceleni

Ungasebenzisa ipulangwe eliseceleni ukugcina ukungahambelani kokungathathi hlangothi komgogodla wakho nemilenze. Le pose enika amandla isebenza imisipha ezinhlangothini zakho nasemigodini. Ukuqinisa nokuvumelanisa le misipha kusiza ukusekela umqolo wakho nokuthuthukisa ukuma komzimba.

Ukwenza lokhu:

1. Ukusuka endaweni ephezulu yepulangwe, letha isandla sakho sobunxele kancane phakathi.
2. Shift isisindo sakho ngakwesokunxele sakho, beka amaqakala akho, bese uphakamisa okhalweni lwakho.
3. Beka isandla sakho sokudla okhalweni lwakho noma uselulekele phezulu ophahleni.
4. Ungalahla idolo lakho lesobunxele phansi ukuze uthole ukwesekwa okwengeziwe.
5. Faka izibilini zakho, umzimba ohlangothini, nama-glutes njengoba ugcina le pose.
6. Qondanisa umzimba wakho ngomugqa oqondile ukusuka esihlokweni sekhanda lakho kuye ezithendeni zakho.
7. Bheka ngqo ngaphambi kwakho noma phezulu ngasesandleni sakho.
8. Bamba le pose imizuzu engafika kwengu-30.
9. Phinda ngakolunye uhlangothi.

8. Inja ebheke phansi

Lokhu ukugoba phambili okungasetshenziswa njengendawo yokuphumula ukulinganisa umzimba wakho. Inja ebheke ezansi isiza ukuqeda izinhlungu zasemhlane, ngenkathi futhi iqinisa futhi ivumelanise imisipha yakho yangemuva. Ukuzijwayeza njalo kusiza ukuthuthukisa ukuma komzimba.

Ukwenza lokhu:

1. Ulele ngesisu phansi, cindezela ezandleni zakho lapho ufaka izinzwane zakho ngaphansi kwezinyawo zakho futhi uphakamisa izithende zakho.
2. Phakamisa amadolo nezinqe zakho ukuletha amathambo akho ahleli phezulu ophahleni.
3. Gobisa amadolo akho kancane futhi wandise umgogodla wakho.
4. Gcina izindlebe zakho zihambisane nezingalo zakho ezingenhla noma faka isilevu sakho ungene esifubeni sakho.
5. Cindezela ngokuqinile ezandleni zakho bese ugcine izithende zakho ziphakanyisiwe kancane.
6. Hlala kulokhu ukuma kuze kube yiminithi elingu-1.

9. Ijuba pose

Lokhu kuvulwa kwe-hip futhi kukhulula umgogodla wakho, imisipha kanye ne-glutes. I-pose yejuba nayo ingakusiza ukwelula imizwa yakho ye-sciatic kanye ne-quadriceps. Ukuvula nokwelula lezi zindawo emzimbeni wakho kwenza kube lula ukulungisa ukungalingani esimweni sakho.

Ukwenza lokhu:

1. Yehla kuzo zonke izinyawo ezine ngamadolo akho ngaphansi kwezinqe zakho nezandla zakho kancane phambi kwamahlombe akho.
2. Gobisa idolo lakho langakwesokudla ulibeke ngemuva kwesihlaka sakho sangakwesokudla unyawo lwakho lokunene lukhishwe ngaphandle kwesobunxele.
3. Phumuza ingaphandle lesikhumba sakho sokudla phansi.
4. Slayida umlenze wakho wesobunxele emuva, uqondise idolo lakho, bese uphumuza ithanga lakho phansi.
5. Qiniseka ukuthi umlenze wakho wesobunxele welulela emuva ngqo (hhayi eceleni).
6. Nciphisa kancane i-torso yakho phansi ukuze uphumule ethangeni lakho langakwesokudla izingalo zakho zeluliwe phambi kwakho.
7. Bamba lesi sikhundla kuze kube yiminithi elingu-1.
8. Khulula kancane isikhundla ngokuhambisa izandla zakho emuva okhalweni lwakho bese uphakamisa isibilini sakho.
9. Phinda ohlangothini lwesobunxele.

10. Ukujikeleza komgogodla we-Thoracic

Lokhu kuvivinya umzimba kudambisa ukuqina nobuhlungu emhlane wakho ngenkathi kukhulisa ukuzinza nokuhamba.

Ukwenza lokhu:

• Woza kuzo zozine bese ucwilisa okhalweni lwakho emuva phansi ezithendeni zakho bese uphumule kuma-shins akho.
• Beka isandla sakho sobunxele ngemuva kwekhanda lakho ngendololwane yakho yelulelwe eceleni.
• Gcina isandla sakho sokudla ngaphansi kwehlombe lakho noma usilethe enkabeni uphumule engalweni yakho.
• Exhale njengoba ujikelezisa indololwane yakho yangakwesobunxele phezulu ophahleni bese welula ingaphambili lomzimba wakho.
• Thatha ukuhogela okukodwa okude bese ukhipha kule ndawo.
• Dedela ubuyele emuva endaweni yokuqala.
• Phinda lokhu kunyakaza izikhathi ezi-5 kuye kweziyi-10.
• Phinda ngakolunye uhlangothi.

11. Ukukhazimula okukhazimulayo

Lokhu kuvivinya umzimba kusiza ekuqiniseni nasekusebenziseni ukubukeka kwakho ngenkathi unciphisa izinhlungu ezisezingeni eliphansi. Iphinde ithuthukise ukusebenza nokuqondanisa okhalweni lwakho kanye nesinqe, okuholele ekumeni okuhle.

Ukwenza lokhu:

1. Lala ngomhlane amadolo egobile nezinyawo zakho ziqhelelene ngebanga le-hip.
2. Gcina izinyawo zakho cishe unyawo kude okhalweni lwakho.
3. Phumuza izingalo zakho eceleni komzimba wakho izintende zibheke phansi.
4. Exhale njengoba usondeza izinyawo zakho okhalweni lwakho.
5. Bamba lesi sikhundla imizuzwana eyi-10 bese ususa kude nezinqulu zakho.
6. Qhubeka nokunyakaza umzuzu owodwa.
7. Yenza lo msebenzi izikhathi ezimbalwa ngosuku.

12. Imigqa ye-Isometric

Lokhu kuvivinya umzimba kusiza ekudambiseni izinhlungu nokuqina ekuhlaleni endaweni eyodwa isikhathi eside kakhulu. I-Isometric idonsa ukusebenza kwehlombe lakho, ingalo, nemisipha yangemuva, ikunike amandla okulondoloza ukuma okuhle.

Ukwenza lokhu:

1. Hlala esihlalweni ngomhlane othambile.
2. Goba izingalo zakho ukuze iminwe yakho ibheke phambili nezintende zezandla zakho zibhekane.
3. Khipha umoya njengoba ubuyisela izindololwane zakho esihlalweni ngemuva kwakho bese ucindezela amahlombe akho ehlombe ndawonye.
4. Phefumulela phezulu njengoba ubambe lesi sikhundla imizuzwana eyi-10.
5. Ku-inhale, khipha kancane kancane endaweni yokuqala.
6. Phinda lokhu kunyakaza umzuzu owodwa.
7. Yenza lo msebenzi izikhathi eziningana kulo lonke usuku.