Ukuhlala ne-Osteoporosis: Ukuzilolonga oku-8 Ukomeleza amathambo akho

Umxholo

• Imithambo eyakha amathambo asempilweni
• 1. Ukunyathela kweenyawo
• 2. Ii-curls zeBicep
• 3. Ukuphakamisa amahlombe
• 4. I-curls zemisipha
• 5. Ukuphakamisa umlenze we-Hip
• 6. Izikwere
• 7. Ibhola hlala
• 8. Ukuma ngomlenze omnye
• Ukuzivocavoca ukuphepha

Xa une-osteoporosis, ukuzivocavoca kunokuba yinto ebalulekileyo yokuqinisa amathambo akho kunye nokunciphisa umngcipheko wokuwa ngokuzivocavoca umzimba. Kodwa ngaphambi kokuba uqale nayiphi na inkqubo yokuzivocavoca, kubalulekile ukufumana imvume yogqirha kuqala. Ugqirha wakho uya kuba nakho ukukunceda akukhombise ukuba yeyiphi eyona mithambo ilungileyo kuwe ngokuxhomekeke kwimeko yakho, ubudala bakho, kunye nezinye iingxaki zomzimba.

Imithambo eyakha amathambo asempilweni

Ngelixa uninzi lweentlobo zomthambo zilungile kuwe, ayizizo zonke iintlobo ezilungileyo kumathambo asempilweni. Umzekelo, umthambo othwala ubunzima ungakha ithambo elisempilweni. Olu qheliselo lubandakanya ukucelomngeni kumandla akho emisipha ngokuchasene namandla omxhuzulane kunye nokubeka uxinzelelo emathanjeni akho. Ngenxa yoko, amathambo akho aya kuwubonisa umzimba wakho ukuba uvelise izicwili ezongezelelweyo ukwakha amathambo omelele. Ukuzilolonga okunjengokuhamba okanye ukuqubha kunokuba luncedo kwimpilo yakho yemiphunga kunye nentliziyo kodwa akuyi kukunceda ukuba womeleze amathambo akho.

Nabani na one-osteoporosis ojonge ukwandisa ukomelela kwethambo labo angazuza kwezi mithambo zisibhozo zilandelayo. Le mithambo kulula ukuyenza ekhaya.

1. Ukunyathela kweenyawo

Injongo yokuzivocavoca ukunciphisa i-osteoporosis kukucela umngeni kwiindawo eziphambili zomzimba wakho ezichaphazela kakhulu i-osteoporosis, ezinjengezinqe zakho. Enye indlela yokucela umngeni kumathambo akho e-hip kukuhamba ngeenyawo.

• Ngelixa umileyo, nyathela unyawo lwakho, ucinga ukuba utyumza into oyicingayo ungaphantsi kwayo.
• Phinda-phinda kane ngonyawo olunye, uze uphinde umthambo kolunye unyawo.
• Bambelela kwisitulo esomeleleyo okanye esomeleleyo xa kunzima ukugcina ibhalansi yakho.

2. Ii-curls zeBicep

Unokwenza ii-curls ze-bicep kunye nee-dumbbells ezinobunzima obuphakathi kwe-1 ukuya kwi-5 yeepawundi okanye ibhendi yokumelana. Ziyakwenziwa zihleli okanye zime, kuxhomekeke kwinto okhululeke ngayo.

• Thatha i-dumbbell kwisandla ngasinye. Okanye nyathela kwibhanti yokumelana ngelixa ubambe isiphelo kwisandla ngasinye.
• Tsala imitya okanye iintsimbi esifubeni sakho, ubukele izihlunu ze-bicep kwimida yesivumelwano sakho esingaphezulu.
• Hlisa iingalo zakho ukubuyela kwindawo yakho yokuqala.
• Phinda amaxesha asibhozo ukuya kwali-12. Phumla kwaye uphinde usete iseti yesibini, ukuba kunokwenzeka.

3. Ukuphakamisa amahlombe

Uyakufuna kwakhona ubunzima okanye ibhendi yokumelana nokwenza ukunyusa kwamagxa. Unokwenza lo msebenzi ukusuka kwindawo yokuma okanye yokuhlala.

• Thatha i-dumbbell kwisandla ngasinye. Okanye nyathela kwibhanti yokumelana ngelixa ubambe isiphelo kwisandla ngasinye.
• Qala ngeengalo zakho phantsi kunye nezandla emacaleni akho.
• Kancinci phakamisa iingalo zakho ngqo phambi kwakho, kodwa ungatshiyi ingqiniba yakho.
• Nyusa uye kubude obutofotofo, kodwa hayi ngaphezulu kwenqanaba lamagxa.
• Phinda amaxesha asibhozo ukuya kwali-12. Phumla kwaye uphinde usete iseti yesibini, ukuba kunokwenzeka.

4. I-curls zemisipha

I-curls ze-hamstring zomeleza izihlunu ngasemva kwemilenze yakho ephezulu. Ukwenza lo msebenzi ukwindawo yokuma. Ukuba kukho imfuneko, beka izandla zakho kwifenitshala esindayo okanye kwenye into eyomeleleyo ukuphucula ibhalansi.

• Yima ngeenyawo zakho ububanzi bamagxa. Shenxisela umva inyawo lasekhohlo kude kube ziinzwane zakho kuphela ezichaphazela umgangatho.
• Yenza isivumelwano semisipha ngasemva komlenze wakho wasekhohlo ukuphakamisa isithende sakho sasekhohlo ukuya ezimpundwini zakho.
• Cothisa kancinci unyawo lwakho lwasekhohlo njengoko ulwehlisa emva kwindawo yalo yokuqala.
• Phinda umthambo phakathi kwamaxesha asibhozo nali-12. Phumla, kwaye uphinde umthambo kumlenze wakho wasekunene.

5. Ukuphakamisa umlenze we-Hip

Lo msebenzi womeleza izihlunu ezinqeni zakho kunye nokunyusa ibhalansi yakho. Beka izandla zakho kwisiqwenga sefenitshala enzima okanye enye into eyomeleleyo ukuphucula ibhalansi yakho njengoko kufuneka.

• Qala ngeenyawo zakho ububanzi be-hip ngaphandle. Shift ubunzima bakho kunyawo lwakho lwasekhohlo.
• Flex unyawo lwakho lwasekunene kwaye ugcine umlenze wakho wasekunene uthe nkqo njengoko uwuphakamisela ecaleni, ungabi ngaphezulu kweesentimitha ezi-6 emhlabeni.
• Hlisa umlenze wakho wasekunene.
• Phinda umlenze uphakamise amaxesha asibhozo ukuya kwali-12. Buyela kwindawo yakho yokuqala kwaye wenze enye iseti usebenzisa umlenze wakho wasekhohlo.

6. Izikwere

Izikwere zinokomeleza umphambili wemilenze yakho kunye neempundu zakho. Akunyanzelekanga ukuba uhlale ngokuqatha ukuze lo msebenzi usebenze.

• Qala ngeenyawo zakho ububanzi be-hip ngaphandle. Phumla izandla zakho kancinci kwifenitshala eyomeleleyo okanye kwikhawuntari yokulinganisa.
• Goba emadolweni ukuze ucofe kancinci. Gcina umqolo wakho uthe tye kwaye uncike phambili, uziva imilenze yakho isebenza.
• I-squat kuphela de amathanga akho afane nomhlaba.
• Qinisa iimpundu zakho ukuze ubuyele kwindawo yokuma.
• Phinda lo msebenzi amaxesha asibhozo ukuya kwali-12.

7. Ibhola hlala

Lo msebenzi unokukhuthaza ukulinganisela kwaye uqinise izihlunu zakho zesisu. Kufuneka yenziwe ngebhola enkulu yokuzilolonga. Kuya kufuneka ubenomntu oza kusebenza naye njenge- “spotter” ekuncedayo ugcine ukulingana kwakho.

• Hlala kwibhola yomthambo iinyawo zakho uthe tyaba phantsi.
• Gcina umqolo wakho uthe tye kangangoko ngelixa ugcina ibhalansi yakho.
• Ukuba uyakwazi, bamba iingalo zakho emacaleni akho, iintende zijonge phambili.
• Bamba indawo okomzuzu omnye, ukuba kunokwenzeka. Yima uphumle.Phinda usebenzise la maxesha mabini.

8. Ukuma ngomlenze omnye

Lo msebenzi ukhuthaza ibhalansi enkulu.

• Ngefenitshala eyomeleleyo ekufuphi ukuba ufuna ukubamba kwenye into, yima ngonyawo olunye umzuzu omnye, ukuba kunokwenzeka.
• Phinda umthambo wokulinganisela komnye umlenze wakho.

Ukuzivocavoca ukuphepha

Kubalulekile ukuba wazi ukuba yeyiphi imithambo enokukunceda, kubalulekile ukuba wazi ukuba yintoni ongafanele uyenze. Eminye imisebenzi, njengokunyuka intaba, ukutsiba ngentambo, ukunyuka, nokubaleka, ukubeka nje imfuno eninzi kakhulu emathanjeni akho kunye nokunyusa umngcipheko wokophuka. Eyaziwa njengempembelelo ephezulu yokuzivocavoca, banokubeka uxinzelelo olukhulu kakhulu kumqolo wakho kunye nasezinqeni kunye nokwandisa umngcipheko wokuwa. Zithintelwa ngcono ngaphandle kokuba uthathe inxaxheba kuzo kangangexesha elithile.

Ukuzivocavoca okubandakanya ukugoba phambili okanye ukujikeleza isiqu somzimba wakho, ezinje ngokuhlala kunye nokudlala igalufa, kukonyusa umngcipheko wokuqhekeka kwamathambo.