Ukulula okulula, okusebenzayo okumele ukwenze ngemuva kokuzivocavoca kwakho

-Delile

• Izinzuzo zokwelula ngemuva kokuzivocavoca
• Ukuguquguquka okukhulu nobubanzi bokuhamba
• Ukuma okungcono kanye nobuhlungu obuncane emuva
• Ukungezwani kwemisipha okuncane nokucindezela okuphansi
• Ukuhamba kwegazi okuthuthukisiwe
• Uyini umehluko phakathi kokunwebeka okumile nokunamandla?
• Isifinyezo
• 6 elula post-Amazing ukuzama
• 1. Ukwehla kwe-hip flexor elula
• 2. Ukwelulwa kwePiriformis
• 3. Ikati-Inkomo elula
• 4. Ukuma kwethole okumile
• 5. Ukwelula kwe-triceps
• 6. Ukuma kwe-bicep emi
• Amathiphu okuphepha
• Okubalulekile
• 3 Yoga Poses for Tight Hips

Ukwelula ekugcineni kokuzivocavoca kwakho kungasiza ukukhulisa ukuguquguquka kwakho, kunciphise ubungozi bokulimala, futhi kunciphise ukungezwani kwemisipha emzimbeni wakho. Kungasiza nokuthuthukisa ukusebenza kwakho ngokuzayo lapho usebenza.

Kepha uma uphelelwa isikhathi, ukuzelula kwesinye isikhathi kungathatha isihlalo sangemuva, futhi kungakulinga ukweqa.

Ukwelula ngemuva kokuzivocavoca akudingi ukuthi kuthathe isikhathi eside, futhi ungathola izinqamuleli ngokunweba amaqembu emisipha eminingi ngasikhathi sinye.

Lo mbhalo uzobheka ukunweba okuyisithupha okulula kepha okusebenza kahle ongangeza ekugcineni kokuzivocavoca kwakho.

Izinzuzo zokwelula ngemuva kokuzivocavoca

Izinzuzo zokwelula zisungulwe kahle. Nasi isifinyezo sezindlela ezisemqoka ukunweba ngemuva kokuzivocavoca umzimba kungakusiza.

Ukuguquguquka okukhulu nobubanzi bokuhamba

Ukwelula kungasiza ekwandiseni ukuguquguquka kwamalunga akho. Ukuba nokuguquguquka okukhulu kukusiza ukuthi uzulazule kalula, futhi kungathuthukisa nohambo lokunyakaza emajoyintini akho. Ububanzi bokunyakaza ukuthi ungahambisa kude kangakanani ijoyini ngendlela ejwayelekile ngaphambi kokuthi ime.

Ukuma okungcono kanye nobuhlungu obuncane emuva

Imisipha eqinile, eqinile ingaholela ekumeni kahle. Uma uhlala noma ume ngokungafanele, uvame ukufaka ingcindezi eyengeziwe nobunzima emisipheni yakho. Lokhu, nakho, kungaholela ezinhlungwini zangemuva nakwezinye izinhlobo zobuhlungu besisipha.

Ngokusho kwe-a, ukuhlanganisa inqubo yokuqeqesha amandla nokuzivocavoca umzimba kungasiza ekudambiseni izinhlungu emuva nangehlombe. Kungakhuthaza nokuqondanisa okufanele, okungasiza ekuthuthukiseni ukuma kwakho.

Ukwelula imisipha yakho njalo kungasiza futhi ukulimala emuva okukhona, futhi kwehlise ubungozi bokulimala emuva esikhathini esizayo.

Ukungezwani kwemisipha okuncane nokucindezela okuphansi

Ukucindezeleka kuyingxenye yokuphila kwethu kwansuku zonke. Kepha kwesinye isikhathi, kungazizwa kukhungathekisa. Izinga eliphezulu lokuxineka lingadala ukuthi imisipha yakho ishube, okungenza uzizwe sengathi uthwele ingcindezi emzimbeni wakho.

Ukwelula imisipha ezizwa ishubile futhi icinene kungasiza ukuyikhulula. Lokhu-ke, kungasiza ukwehlisa amazinga akho okucindezeleka futhi kukusize uzizwe uzolile.

Ukuhamba kwegazi okuthuthukisiwe

Ngokuya nge-a, ukwelula nsuku zonke kungasiza ekwenzeni ngcono ukusakazwa kwegazi lakho. Ukwanda kokugeleza kwegazi emisipha yakho kungabasiza ukuthi baphulukise ngokushesha okukhulu ngemuva kokuzivocavoca. Ukuhamba kwegazi okungcono kungasiza futhi ekuvimbeleni ukukhathazeka kwemisipha nokuqina ngemuva kokuzivocavoca.

Uyini umehluko phakathi kokunwebeka okumile nokunamandla?

Kungenzeka ukuthi uzwile ngokunwebeka okungaguquki futhi okunamandla futhi wazibuza ukuthi ahluke kanjani.

Ukwelulwa okuqinile kuhlanganisa ukwelula okukugcinayo isikhathi esithile, imvamisa imizuzwana engama-20 kuye kwangama-60. Ngamanye amagama, awunyakazi ngenkathi welula imisipha ethile noma iqembu lemisipha.

Ukwelulwa okuqinile kuvame ukwenziwa ekugcineni kokuzivocavoca kwakho, uma imisipha yakho ifudumele futhi ikhululekile.

Ukwelula okunamandla, ngakolunye uhlangothi, kufaka phakathi ukunyakaza okusebenzayo. Ngalolu hlobo lokwelula, amalunga akho nemisipha yakho kudlula ebangeni eligcwele lokunyakaza.

Ukwelulwa okunamandla kuvame ukwenziwa ngaphambi kokuzivocavoca umzimba ukuze kusize ukufudumeza imisipha yakho futhi kukhuphule izinga lenhliziyo yakho. Isibonelo, umgijimi angahle agijime endaweni ethile noma ampompe imilenze ngaphambi kokuqala umjaho.

Isifinyezo

Ukwelula okunamandla kuhilela ukunyakaza okusebenzayo, njengokuhambisa izingalo noma imilenze yakho ngokuhamba okugcwele kokunyakaza. Lokhu kunwetshwa kuvame ukwenziwa ngaphambi kokuqala inqubo yokuzivocavoca.

Ukwelulwa okuqinile kuhilela ukunweba okubambe endaweni, ngaphandle kokuhamba. Lokhu kunwebeka kwenziwa ekugcineni kokuzivocavoca kwakho, lapho imisipha yakho ikhululeke kakhudlwana.

6 elula post-Amazing ukuzama

Uma welula ngemuva kokuzivocavoca, zama ukugxila emisipheni oyisebenzise ngenkathi uzivocavoca.

Awudingi noma imuphi umshini, kepha umata we-yoga noma enye indawo ehlanganisiwe inganciphisa ingcindezi emajoyintini akho futhi yenze ukunweba kwakho kube ngokunethezeka.

1. Ukwehla kwe-hip flexor elula

Lokhu kunwebeka kuhlose imisipha ezinqulwini zakho, ama-quads, nama-glutes.

1. Guqa phansi ngedolo lakho lesobunxele. Gcina idolo lakho langakwesokudla ligobile, ngonyawo lwakho lwesokudla luphansi phansi phambi kwakho.
2. Ncika phambili futhi welule isinqe sakho sobunxele uye phansi.
3. Bamba lokhu kwelula imizuzwana engama-30 kuye kwangama-60 ngaphambi kokushintsha imilenze wenze uhlangothi oluhlukile.

2. Ukwelulwa kwePiriformis

Lokhu kunwebeka kuhlose imisipha yakho ye-piriformis egijima isuka phansi komgogodla wakho iye ethangeni lakho lethanga. Lo msipha ungathinta ukuthi uhambisa kahle kanjani izinkalo zakho, emuva, imilenze, nezinqe.

1. Qala ngokuhlala phansi uvule imilenze yakho phambi kwakho.
2. Ukugcina umlenze wakho wokudla uyisicaba phansi, phakamisa umlenze wakho wesobunxele bese ubeka iqakala lakho langakwesobunxele edolweni langakwesokudla.
3. Khothamisa umhlane wakho kancane bese uncika phambili kuze kuzwakale ukuzelula ezinqeni zakho. Bamba lokhu kwelulwa imizuzwana engama-30, bese uphinda ngomlenze wakho wesokudla edolweni lakho lesobunxele.
4. Phinda izikhathi ezimbili noma ezintathu ngomlenze ngamunye.

3. Ikati-Inkomo elula

Lokhu kunwebeka kuhlose imisipha yakho yangemuva.

1. Qala ngezandla zakho namadolo akho phansi, ngomgogodla wakho ungahambisani nokungathathi hlangothi, nokukhululeka.
2. Faka umoya njengoba uvumela isisu sakho sicwile phansi, ucindezele isifuba sakho phambili.
3. Phakamisa ikhanda lakho, phumuza amahlombe akho, bese uqala ukukhipha umoya.
4. Zungezisa umgogodla wakho ubheke phezulu, ungene emsileni wakho bese ucindezela ithambo lakho le-pubic phambili.
5. Pholisa ikhanda lakho phansi bese uphinda. Kwenze lokhu kaningana esikhaleni somzuzu, uma ukwazi.

4. Ukuma kwethole okumile

Njengoba igama liphakamisa, lokhu kwelula kuhlose imisipha yakho yethole.

1. Qala ngokuma eduze kodonga noma isihlalo sokusekelwa, unyawo olulodwa phambi kolunye, idolo langaphambili ligobile.
2. Gcina idolo lakho langemuva liqondile, zombili izithende phansi, bese uncika phambili ubheke odongeni noma esihlalweni
3. Kufanele uzwe welula eceleni kwethole lomlenze wakho wangemuva.
4. Zama ukubamba lokhu kwelulwa imizuzwana engama-20 kuye kwangama-30.
5. Shintsha imilenze, uphinde wenze okungenani okuphindwe kabili noma kathathu ohlangothini ngalunye.
   

5. Ukwelula kwe-triceps

Lokhu kunwebeka kuhlose ama-triceps akho nemisipha emahlombe akho.

1. Yima ngezinyawo zakho ububanzi be-hip ububanzi, bese ugoqa amahlombe akho emuva naphansi ukukhipha noma yikuphi ukungezwani.
2. Finyelela ingalo yakho yangakwesokudla phezulu ophahleni, bese ugoba indololwane yakho ukuletha intende yakho yangakwesokudla phansi maphakathi nomhlane wakho.
3. Letha isandla sakho sobunxele phezulu ukuze udonse kahle indololwane yakho yangakwesokudla phansi.
4. Bamba lokhu kwelula imizuzwana engama-20 kuye kwangama-30 ngaphambi kokushintsha izingalo.
5. Phinda ezinhlangothini zombili amahlandla ama-2 noma ama-3, uzama ukuthola ukwelula okujulile ngokuphindaphinda ngakunye.

6. Ukuma kwe-bicep emi

Lokhu kunwebeka kuhlose ama-biceps akho kanye nemisipha esifubeni nasemahlombe.

1. Sukuma ume uqonde. Beka izandla zakho ngemuva kwakho, bese ubeka izandla zakho phansi komgogodla wakho.
2. Lula izingalo zakho bese uphendulela izandla zakho ukuze izintende zezandla zakho zibheke phansi.
3. Ngemuva kwalokho, phakamisa izingalo zakho phezulu ngangokunokwenzeka uze uzwe ukunwebeka kuma-biceps nakumahlombe akho.
4. Bamba lokhu kwelula imizuzwana engama-30 kuye kwangama-40.
5. Phinda izikhathi ezimbili kuya kwezi-3.

Amathiphu okuphepha

• Ungazeluli kuze kube sezingeni lobuhlungu. Kufanele uzwe ukungezwani okuncane njengoba welula imisipha yakho, ungalokothi ubuhlungu. Uma uzwa ubuhlungu, yeka khona manjalo.
• Buka ukuma kwakho. Naka ukuma kwakho ngokunweba ngakunye. Gcina isilevu sakho phezulu, umgogodla uqonde, umnyombo uzibandakanye, futhi amahlombe akho aqondaniswe nezinqulu zakho.
• Phefumula ngokunweba kwakho. Ukuphefumula ngeke kukusize kuphela ekunciphiseni ukucindezeleka nokuqina emisipheni yakho, futhi kungathuthukisa ikhwalithi yokwelula kwakho futhi kukusize ubambe isikhathi eside.
• Qala kancane. Ungazami ukwenza okuningi kakhulu okokuqala lapho welula ngemuva kokuzivocavoca. Qala ngokulula nje okumbalwa, bese ungeza ukuphindaphinda nokwelula okuningi njengoba ukujwayela.

Okubalulekile

Ukwelula ngemuva kokuzivocavoca kungakusiza ukuthi uvune imivuzo eminingi.

Uma welula imisipha yakho ngemuva kokuzivocavoca, usiza ukunika umzimba wakho ithuba lokuqalisa ukululama, ngenkathi futhi ukhulula ukucindezeleka nokungezwani, futhi kukhulisa ukuguquguquka kwamalunga akho.

Uma ungaqiniseki ngokuthi welula kanjani ngokuphepha, cela umqeqeshi oqinisekisiwe ukuthi akubonise kanjani. Futhi qiniseka ukuthi ukhuluma nomhlinzeki wezokunakekelwa kwempilo ngaphambi kokuqala noma yiluphi uhlelo olusha lokuzivocavoca, ikakhulukazi uma ulimele noma unesimo sempilo.

3 Yoga Poses for Tight Hips