Yintoni intaka yeNja yeNtaka? Kwaye, iZibonelelo zayo eziPhambili kunye nendlela yokwenza

Umxholo

• Uyenza njani umthambo wenja yeentaka
• Inkqubo efanelekileyo kunye neengcebiso zokulungelelanisa
• Ukwahluka kwemithambo yenja yeentaka
• Inja yeentaka ezinobunzima
• Isikhundla sePushup
• Imisipha ekujoliswe kuyo yinja yentaka
• Olunye uhlobo lomsebenzi ojolise kwimisipha efanayo
• Ukurhuqa umva umva ukuzolula umva
• I-Bridge pose
• Iintsika zepelvic
• Idonki iyakhaba
• Yise kude

Inja yeentaka yinto elula yokwenza umthambo ephucula uzinzo, ekhuthaza ukungathathi hlangothi, kwaye ikhuphe iintlungu ezisezantsi. Yomeleza isiseko sakho, iinyonga, kunye nezihlunu zangasemva. Ikwakhuthaza ukuma kakuhle kwaye inyuse uluhlu lokuhamba.

Lo msebenzi ulungele abantu kuwo onke amanqanaba, kubandakanya nabadala, kwaye unokusetyenziselwa ukunqanda ukwenzakala, ukulungelelanisa umqolo wakho, kunye nokuchacha kwiintlungu ezisezantsi.

Qhubeka ufunda ukuze ujonge izibonelelo kunye nokwahluka kwethambo lokuzilolonga kwenja kwaye ufunde imithambo embalwa eyongezelelweyo ejolise kwimisipha efanayo.

Uyenza njani umthambo wenja yeentaka

Kulo msebenzi, uya kufuna imithambo yokuzilolonga. Beka i-cushion ethe tyaba okanye itawuli esongiweyo phantsi kwamadolo akho ukuze usebenze ngakumbi. Ungasebenzisa isipili ukujonga ulungelelwaniso lwakho.

1. Qala kuwo omane kwindawo yetafile.
2. Beka amadolo akho phantsi kwethanga lakho izandla zakho phantsi kwamagxa akho.
3. Gcina umqolo ongathathi hlangothi ngokubandakanya izihlunu zesisu.
4. Zoba igxalaba lakho kunye.
5. Phakamisa ingalo yakho yasekunene kunye nomlenze wasekhohlo, ugcine amagxa akho kunye nesinqe ngokungqinelana nomgangatho.
6. Yandisa umva wentamo yakho kwaye ubeke isilevu sakho esifubeni ukuze ujonge phantsi.
7. Bamba esi sikhundla imizuzwana embalwa, emva koko wehle ubuyele ezantsi kwindawo yokuqala.
8. Phakamisa ingalo yakho yasekhohlo kunye nomlenze wasekunene, ubambe esi sikhundla imizuzwana embalwa.
9. Buyela kwindawo yokuqala. Lo ngumjikelo omnye.
10. Yenza iiseti ezingama-2-3 zokuphindaphinda eziyi-8-12.

Inkqubo efanelekileyo kunye neengcebiso zokulungelelanisa

Ukuqinisekisa ukuba ufumana izibonelelo ezivela kwintaka yenja yokuzivocavoca, kuya kufuneka ulungelelanise umzimba wakho ngokuchanekileyo kwaye usebenzise iindlela ezifanelekileyo.

Ezi ngcebiso zilandelayo zinokubonakala ngathi zininzi xa usenza lo msebenzi okokuqala. Zama ukugxila kokumbalwa kwezi zikhombisi ngexesha, endaweni yokuzama ukuzifunda zonke ngaxeshanye.

• Gcina inqanaba lesinqe sakho kwaye ungawujikelezi umlenze wakho.
• Gwema ukuphakamisa umlenze wakho phezulu okanye ukuvumela umqolo wakho ukuba ujikeleze indawo yawo yendalo.
• Yiva umgca wamandla kwizandla zakho, kuwo wonke umzimba wakho, nangaphandle kweenzwane zakho.
• Gcina umqolo wakho ungathathi hlangothi kwaye uzibandakanye nomxholo wakho wokuthintela umqolo wakho ungagugi.
• Musa ukuvumela isifuba sakho ukuba sitshone phantsi.
• Zoba igxalaba lakho ngasemva, ezantsi, kwaye kude neendlebe zakho.
• Gcina umva wentamo yakho ngokuhambelana nomqolo wakho.
• Hamba kancinci nolawulo.
• Gcina nokuthamba kwaye uphefumle.

Ukwahluka kwemithambo yenja yeentaka

Kukho iintlobo ezahlukeneyo zokuzilolonga kwenja yeentaka onokuyenza xa ufuna ukudibanisa indlela yakho yesiqhelo. Nazi ezimbalwa ukuzama:

Inja yeentaka ezinobunzima

1. Yizisa ingqiniba yakho emadolweni emva kolwandiso ngalunye.
2. Gweba umzimba wakho ophezulu rhoqo xa usolula ingalo nomlenze.
3. Ukukhulula amalungu akho, jikelezisa isihlahla sakho esandisiweyo kunye neqatha.
4. Sebenzisa amaqatha okanye ubunzima basimahla ukonyuka kokuxhathisa.
5. Sebenzisa ibhendi yokuxhathisa unyawo lwakho okanye isandla sakho.
6. Pulsa ingalo yakho eyandisiweyo kunye nomlenze. Emva koko yenza izangqa ezincinci kumacala omabini.

Isikhundla sePushup

Unokuzama ukwenza umthambo wenja yeentaka kwindawo ye-pushup.

Ukuba ukufumanisa kunzima ukuphakamisa ingalo kunye nomlenze wakho ngaxeshanye, yenza umthambo ngesiphelo esinye ngexesha.

Vavanya uzinzo lwakho ngokubeka ikomityi yephepha engenanto okanye egcwele amanzi kwi-pelvis yakho. Zama ukugcina indebe ingawi okanye ichitheke. Ukuba iyawa okanye ichitheke, thetha i-abs yakho esezantsi ukuzinzisa umzimba wakho.

Unako ukubeka ibha yokukhanya okanye i-foam roller emagxeni akho ukuqinisekisa ukuba zihambelana nomgangatho.

Ukuzinzisa i-pelvis yakho kwaye uqinisekise ukuba umqolo wakho ongezantsi awugqithisi, yenza lo msebenzi ngaphezu kwebhentshi ephantsi okanye ibhola lokuzinza. Yandisa unyamezelo lwakho ngokugqibezela ukuphindaphinda okungakumbi ngokuphumla phakathi kweeseti.

Imisipha ekujoliswe kuyo yinja yentaka

Inja yeentaka isebenzisa i-erector spinae, i-rectus abdominis, kunye ne-glutes. Oku kuvumela intshukumo echanekileyo, ulawulo kunye nozinzo lomzimba wonke.

Kukuzilolonga okufanelekileyo kwabantu abaneengxaki ezisezantsi, kubandakanya ukungahambi kakuhle, kwaye kunokukunceda ukuphucula ukulingana kunye nokuma kakuhle.

Ngelixa usenza umthambo, jolisa ekuhambiseni umzimba wakho uphela endaweni yokuzahlula izihlunu okanye iintshukumo.

Inja yeentaka ikufundisa ukuba ubandakanye isisu sakho kunye nokuzinzisa umva wakho ophantsi ngelixa uhambisa imiphetho yakho. Oku kuvumela ukukhululeka okukhulu kunye nokuhamba kuninzi lweentshukumo zakho zemihla ngemihla kunye neembaleki.

Olunye uhlobo lomsebenzi ojolise kwimisipha efanayo

Kukho imithambo eyahlukeneyo ejolise kwimisipha efanayo nenja yentaka. Unokwenza le mithambo ukongeza okanye endaweni yenja yeentaka. Nazi ezinye ezimbalwa zokuba uqalise.

Ukurhuqa umva umva ukuzolula umva

Yenza lo msebenzi, okwabizwa ngokuba kukugungqa umva ukuzolula umva osezantsi, ukunciphisa uxinizelelo kunye nentlungu kumqolo osezantsi nasezinqeni. Kuyanceda ukukhulula umzimba wakho ngaphambi kokulula ngakumbi.

I-Bridge pose

Yenza lo msebenzi ungundoqo ukomeleza nokuhlanganisa umva wakho ophantsi. Gcina iinyawo zakho zihambelane neenyawo zakho kunye neenzwane zakho zijonge phambili. Emva kokwenza imiqolo yomqolo onamandla, beka ibhloko phantsi komqolo ongezantsi. Bamba esi sikhundla imizuzu emi-3-5.

Iintsika zepelvic

Lo msebenzi uxhasa umva osezantsi, ukubengezela, kunye nesisu. Beka umqamelo phantsi kwentloko yakho okanye amagxa ngenkxaso eyongezelelweyo. Gcina umzimba wakho ukhululekile kwaye usebenzise intshukumo yokuthambisa ngobunono umqolo wakho.

Idonki iyakhaba

Ukuzivocavoca kunceda ngokulinganisela kwakho kunye nokuzinza kwaye uqinise i-glutes yakho, i-abs kunye ne-hips. Hambisa ubunzima bakho ngokulinganayo, kwaye ungaphakamisi umlenze wakho ngaphezu kwesinqe sakho.

Jonga iidonki ezimbalwa ukukhaba okwahlukileyo ukutshintsha inkqubo yakho.

Yise kude

Inja yeentaka ngumsebenzi ofanelekileyo olungele abantu abaninzi. Thetha nogqirha wakho ngaphambi kokuba uqalise nayiphi na inkqubo yokomelela komzimba ukuba unezinto ezikuxhalabisayo kwezonyango okanye uthathe nawaphi na amayeza.

Ngaba inja yeentaka iyodwa imizuzu embalwa ngosuku, okanye uyongeze kwinkqubo yakho yangoku yomzimba.

Qiniseka ukuba usebenzisa ifom efanelekileyo, ubuchule, kunye nokuphefumla. Zive ukhululekile ukuguqula umthambo wento eyahlukeneyo okanye wenze kube nzima ngakumbi.

Ukuzivocavoca inja yeentaka kwakha amandla kwaye kunciphisa iintlungu ezisezantsi. Kulungile ukwenza ukolula xa uva iintlungu ukuba nje uthambile kwaye ungazityhali kakhulu.

Ukuba ukhula nayiphi na intlungu okanye ukungonwabi ngexesha okanye emva kokuzilolonga, yeka ukuziqhelanisa kwaye uthethe nogqirha.