Kutheni ukuba uFlexible Kulungile kwiMpilo yakho

Umxholo

• Izibonelelo ezi-6 zokuguquguquka
• 1. Ukulimala okumbalwa
• 2. Zincinci iintlungu
• 3. Ukuphuculwa kokuma komzimba nokulingana
• 4. Isimo sengqondo esifanelekileyo
• 5. Amandla amakhulu
• 6. Ukuphucula ukusebenza komzimba
• Unokuba bhetyebhetye njani
• 1. Inja ejonge ezantsi (Adho Mukha Svanasana)
• 2. Imibuliso yelanga (uSurya Namaskar)
• Iposi engunxantathu (Trikonasana)
• Indawo ebanzi yecala lokuLula (iParsvottanasana)
• 5. Ukujija kwemqolo ngamadolo amabini
• 6.Pose Puppy Pose
• Umgca wezantsi

Ushwankathelo

Ukolula umzimba wakho ukuze ube nokutya ngakumbi kunye nokuguquguquka kunika izibonelelo ezininzi zomzimba. Olu qeqesho luvumela ukuhamba ngokulula nangaphezulu ngelixa kusakhiwa amandla kunye nozinzo. Ukolula izihlunu kunye namalungu akho kukhokelela kuluhlu olukhulu lokuhamba, ibhalansi ephuculweyo kunye nokwanda kokuguquguquka.

Qhubeka nokufunda ukuze ufunde ngakumbi ngezibonelelo zokuphucula umzimba, uphile qete.

Izibonelelo ezi-6 zokuguquguquka

Ukuphucuka kokuguquguquka kuvelisa uluhlu olubanzi lwezibonelelo zomzimba kwaye kunokuba nefuthe elihle kwintlalontle yakho iyonke. Nazi iindlela ezimbalwa zokonyusa ubhetyebhetye ekunokwenzeka ukukunceda.

1. Ukulimala okumbalwa

Nje ukuba uhlakulele amandla kunye nokuguquguquka emzimbeni wakho uya kuba nakho ukumelana noxinzelelo lomzimba ngakumbi. Kwaye, uya kuwususa umzimba wakho nakuphi na ukungalingani kwemisipha, oya kuthi unciphise ithuba lakho lokonzakala ngexesha lomsebenzi womzimba. Ukulungisa ukungalingani kwemisipha kufuna indibaniselwano yokomeleza izihlunu ezingasebenziyo kunye nokusolula ezingaphezulu (eziqinileyo).

2. Zincinci iintlungu

Umzimba wakho kunokwenzeka ukuba uzive ungcono xa sele usebenza ekwandiseni nasekuvuleni izihlunu zakho. Xa izihlunu zakho zikhululekile kwaye zincinci, uya kuba namava kunye neentlungu ezimbalwa. Ngapha koko, usenokungabi namathuba okuba namava enkampu yemisipha.

3. Ukuphuculwa kokuma komzimba nokulingana

Xa ujolise ekwandeni ubhetyebhetye kwemisipha indlela omi ngayo inokuphucuka. Ukusebenza komzimba wakho kukuvumela ukuba ulungelelaniswe ngokufanelekileyo kwaye ulungise nakuphi na ukungalingani. Kwaye kunye noluhlu olwandayo lokuhamba unokufumana kulula ukuhlala okanye ukuma ngeendlela ezithile. I-Yoga ibonakalisiwe ukuphucula ibhalansi.

4. Isimo sengqondo esifanelekileyo

Ukuzibandakanya rhoqo kwiimpawu ezolulayo kwaye zivule umzimba wakho kunokuzisa iimvakalelo zokuphumla. Izibonelelo zomzimba zinokufikelela kwimeko yokukhululeka kwengqondo. Unokufumana kulula ukukhululeka xa umzimba wakho uziva ubhetele.

5. Amandla amakhulu

Kubalulekile ukwandisa amandla njengoko uguquguquka. Oku kuqinisekisa ukuba izihlunu zakho ziya kuba nenani elifanelekileyo lokuxhalaba ukuze zomelele ngokwaneleyo ukukuxhasa kunye neentshukumo zakho, zikuvumela ukuba ube sempilweni ngakumbi.

6. Ukuphucula ukusebenza komzimba

Nje ukuba wandise ubhetyebhetye bakho ukuvumela intshukumo enkulu emzimbeni wakho uya kuba nakho ukwenza ngcono emzimbeni. Oku kuyinxalenye kuba izihlunu zakho zisebenza ngokufanelekileyo.

Unokuba bhetyebhetye njani

Ziqhelanise nale mibuzo rhoqo ngokukhawuleza ukwandisa ukuguquguquka. Banokwenziwa njengenxalenye yenkqubo yokuzilolonga okanye bebodwa nangaliphi na ixesha ngalo lonke usuku. Qiniseka ukuba umzimba wakho ufudumele ngokufanelekileyo ngaphambi kokwenza nayiphi na le mithambo. Yenza le mithambo amaxesha ama-4 ngeveki kangangemizuzu eli-10 ukuya kwezi-20 ngexesha.

1. Inja ejonge ezantsi (Adho Mukha Svanasana)

Izihlunu zasebenza:

• imisipha
• gluteus maximus
• deltoids
• triceps
• ii-quadriceps

Ityala le-Gif: Umzimba osebenzayo. Ingqondo yoyilo.

Ukwenza oku:

1. Yiza kuwo omane izandla zakho phantsi kwezandla zakho kunye namadolo akho phantsi kwethanga lakho.
2. Cinezela ezandleni zakho njengoko ufakela iinzwane zakho phantsi kwaye uphakamisa amadolo akho, ugcine izithende zakho ziphakanyisiwe.
3. Yandisa ngomqolo wakho kwaye uphakamise amathambo akho ahleli phezulu.
4. Gobisa amadolo kancinci kwaye ucinezele kuwo onke amalungu ezandla zakho.
5. Yizisa intloko yakho emgceni kunye neengalo zakho eziphezulu okanye ukhulule intamo yakho kwaye ubeke isilevu sakho esifubeni sakho.
6. Gxila ekoluleni nasekuqiniseni umzimba wakho.
7. Bamba le poso kude kube ngumzuzu ngexesha.
8. Yenza ukuma kwamaxesha ama-3-5 emva kokuphumla okwexeshana okanye phakathi kwezinye izinto.

2. Imibuliso yelanga (uSurya Namaskar)

Ungasitshintsha isantya owenza ngaso Imibuliso yelanga. Ukwenza imibuliso yelanga kancinci kuya kukunceda wandise ubhetyebhetye, ngelixa ukubenza ngesantya esiphakathi kuya kunceda ukwenza ithoni yezihlunu zakho.

Izihlunu zasebenza:

• izihlunu zomqolo
• trapezius
• isisu
• ii-quadriceps
• imisipha

Ityala le-Gif: Umzimba osebenzayo. Ingqondo yoyilo.

Ukwenza oku:

1. Yizisa izandla zakho kunye ngomthandazo ngokubeka phambi kwesifuba sakho.
2. Bhala ngaphakathi njengoko uphakamisa iingalo zakho kwaye ugobe umva kancinci.
3. Ukukhupha kunye nehenjisi esinqeni. Gcwalisa phambili de izandla zakho zichukumise umhlaba.
4. Inhale ukubuyisela umlenze wakho wasekunene kwindawo ephantsi.
5. Phefumlela ngaphakathi ukubuyisa unyawo lwakho lwasekhohlo kwiPlank.
6. Khupha umoya ukuze wehlise amadolo, isifuba, kunye nesilevu phantsi.
7. Inhale njengoko uphakamisa isifuba sakho ukuya kwiCobra.
8. Exhale ucinezele kwiNja ejonge ezantsi.
9. Phefumlela ngaphakathi ukuzisa umlenze wakho wasekunene phambili.

10. Khupha umphunga ukuze unyathele unyawo lwakho lwasekhohlo uye kwindawo egobileyo emileyo.

11. Phefumlela phezulu uphakamise iingalo kwaye ugobe umva kancinci.

12. Exhale kwaye ubuyisele izandla zakho kuPozo loMthandazo.

13. Yenza imibuliso yelanga ka-5 ukuya ku-10.

Iposi engunxantathu (Trikonasana)

Izihlunu zasebenza:

• latissimus dorsi
• oblique yangaphakathi
• gluteus maximus kunye nomlamli
• imisipha
• ii-quadriceps

Ityala le-Gif: Umzimba osebenzayo. Ingqondo yoyilo.

Ukwenza oku:

1. Zisa iinyawo zakho ngaphandle ukuze zibanzi kunesinqe sakho iinzwane zakho zasekunene zijike ngasekunene kwaye iinzwane zakho zasekhohlo zijike kancinane ziye ngasekunene.
2. Phakamisa iingalo zakho ukuze zihambelane nomgangatho kunye neentende zakho zijonge phantsi.
3. Hlanganisa i-hip yangakwesokudla ukuze uqhubeke phambili, ufikelele kwiminwe yakho yasekunene.
4. Emva koko, yehlisa isandla sakho sasekunene emlenzeni, kwibhloko, okanye kumgangatho.
5. Yandisa ingalo yakho yasekhohlo uye phezulu eluphahleni ngentende yesandla ejonge kude nomzimba wakho.
6. Jika amehlo akho ajonge nakweliphi icala.
7. Gcina le pose kwimizuzwana engama-30.
8. Yenza icala elichaseneyo.

Indawo ebanzi yecala lokuLula (iParsvottanasana)

Izihlunu zasebenza:

• umnqonqo we-erector
• izihlunu zangasese
• ii-quadriceps
• imisipha

Ityala le-Gif: Umzimba osebenzayo. Ingqondo yoyilo.

Ukwenza oku:

1. Yima ngonyawo lwakho lwasekunene ngaphambili ujonge phambili kwaye unyawo lwakho lwasekhohlo umva umncinci kwaye ngekona.
2. Isithende esifanelekileyo kufuneka sihambelane nesithende sasekhohlo kwaye iinyawo zakho kufuneka zibe malunga neenyawo ezi-4 ngaphandle.
3. Yizisa izandla zakho ezinqeni kwaye uqiniseke ukuba isinqe sakho sijonge phambili.
4. Cofa kancinci ukukhupha esinqeni ukuzisa i-torso yakho phambili kwicala lasekunene, uyeke xa ifana nomgangatho.
5. Emva koko, vumela i-torso yakho ukuba iqhubele phambili njengoko ubeka iminwe yakho phantsi okanye kwiibhloko kwicala ngalinye lonyawo lwakho lwasekunene.
6. Yiyeke intloko yakho phantsi kwaye ubeke isilevu esifubeni sakho.
7. Cinezela ngokuqinileyo kwiinyawo zombini kwaye ujolise ekuyekeni inyonga yakho yasekhohlo kunye nesisu ezantsi.
8. Gcina le pose kwimizuzwana engama-30.
9. Yenza icala elichaseneyo.

5. Ukujija kwemqolo ngamadolo amabini

Izihlunu zasebenza:

• umnqonqo we-erector
• ii-rectus zesisu
• trapezius
• Iipectoralis ezinkulu

Ityala le-Gif: Umzimba osebenzayo. Ingqondo yoyilo.

1. Lala ngomqolo uze uzise amadolo esifubeni sakho.
2. Yandisa iingalo zakho ecaleni iintende zakho zijonge phantsi.
3. Nciphisa imilenze yakho ukuya kwicala lasekhohlo, ugcine amadolo akho kunye.
4. Ungasebenzisa umqamelo phantsi kwamadolo akho okanye phakathi kwamadolo akho.
5. Amehlo akho anokubonakala nakweliphi na icala.
6. Phefumla nzulu kwaye ugxile ekuyekeni uxinzelelo.
7. Bamba le poiz imizuzu emi-3-5.
8. Yenza icala elichaseneyo.

6.Pose Puppy Pose

Izihlunu zasebenza:

• deltoids
• trapezius
• Ispinae esisidanga
• triceps

Ityala le-Gif: Umzimba osebenzayo. Ingqondo yoyilo.

1. Yiza kuwo omane kwindawo yetafile.
2. Yizisa izandla zakho phambili kancinci uze kwiinzwane zakho uphakamise izithende.
3. Sinki iimpundu zakho ngakwisiqingatha sezithende zakho.
4. Gcina iingalo zakho zisebenza kwaye iingqiniba zakho ziphakanyisiwe.
5. Beka ibunzi lakho phantsi okanye ngengubo.
6. Bamba le poiz imizuzu emi-3-5.

Umgca wezantsi

Ukuthatha amanyathelo ukuze ube bhetyebhetye kunokuba yindlela elungileyo yokunxibelelana nawe kunye nomzimba wakho. Kusenokwenzeka ukuba uzive ulunge ngakumbi kwaye ungcono xa umzimba wakho uvulekile, womelele kwaye ubhetyebhetye.

Lumka malunga nokuqala inkqubo yokolula ukuba unemeko engapheliyo okanye wenzakele. Ukuba unayo nayiphi na inkxalabo yezempilo thetha nogqirha wakho okanye ingcali yonyango ukuze uthathe isigqibo malunga neyona ndlela ifanelekileyo.