Indlela yokwenza ukwahlula: Imiyalelo yamanyathelo ngamanyathelo

Umxholo

• Ukuzolula ukulungiselela wena ukwahlulahlula
• Ukolulwa kwembaleki okanye ukwahlukana okuhleli kwisiqingatha
• Ukuma ukuma phambili
• Isiqingatha sePigeon Pose
• Qiniseka ukuba ufudumeza umzimba wakho kuqala
• Indlela yokwahlulahlula icala
• Indlela yokwenza ukwahlula ngaphambili
• Yintoni enokukwenza yona ukwahlukana?
• Ukulumkela
• Ngaba wonke umntu unokwahlulahlula?
• Yise kude

Ndagqibela nini ukwahlula? Ukuba impendulo yakho ithi "soze," ungakhathazeki, unjalo ngokuqinisekileyo AWUKHO wedwa.

Ukucela umzimba wakho ukuba wenze olu hlobo lubonakalayo, kodwa umsebenzi oqaqanjelwa rhoqo kunokubonakala ngathi ngumbono olungileyo ekuqaleni.

Kodwa enyanisweni, oko kujongeka njengokuzivocavoca ngokuthe ngqo-ngakumbi xa ubukele uneminyaka eyi-8 uyenza- enokuphela yenye yezona zinto zinzima kwaye zifuna ukuba uhambe.

Ngaphambi kokuba uzame lo mkhwa ubhetyebhetye, jonga ezi ngcebiso zoqeqesho lobuchwephesha kunye nemiyalelo yenyathelo ngenyathelo malunga nendlela yokwahlulahlula.

Ukuzolula ukulungiselela wena ukwahlulahlula

Ukwahlulahlulwa yenye yezona mithambo zinzima zokufunda. Kukho iinguqulelo eziphambili zokwahlukana, kodwa uninzi lwabantu luqala ngolunye lweentlobo ezimbini: ukwahlula ngaphambili kunye nokuqhekeka kwamacala (okwaziwa ngokuba kukuqhekeka komtya).

Ngokubanzi, ukugxila ekunwebeni nasekuqiniseni i-hip flexors, i-adductors, i-glutes, i-hamstring, kunye ne-groin muscle ziya kukunceda ulungiselele ukwenza ukwahlukana.

Nazi iindlela ezintathu ezinokunceda ukulungiselela umzimba wakho ukwenza ukwahlukana.

Ukolulwa kwembaleki okanye ukwahlukana okuhleli kwisiqingatha

Ukolula imbaleki, ekwabizwa ngokuba kukwahlukaniswa kwesiqingatha seyoga, yenza ukubonakala kuninzi lweendlela ezishushu kunye neendawo ezipholileyo.

UCorey Brueckner, umphathi we-yoga boutique e-Life Time Bridgewater, ucacisa ukuba le ntshukumo yomibini ivula i-hip flexors kwaye inyusa ukubetheka kwemisipha.

1. Qala kwindawo ephantsi yelunge ngenyawo lasekunene phambili kunye nezandla zakho ngaphandle konyawo ukubonelela ngenkxaso.
2. Yizisa idolo lakho lasekhohlo emhlabeni.
3. Ngelixa uhamba izandla zakho umva, fikelela esinqeni sakho ubuyele kwisithende sakho sasekhohlo kwaye wandise umlenze wasekunene.
4. Gcina le poo imizuzwana engama-20 ukuya kwengama-30, okanye ngaphezulu ukuba ukhululekile. Musa ukulibala ukuphefumla.
5. Shintsha imilenze kwaye uphinde.

Ukuma ukuma phambili

Ukolula yeyona ndlela ilungileyo yokwandisa ukubetheka kwemisipha.

1. Yimani nkqo ngeenyawo kunye kunye neengalo ngamacala enu. Kwiyoga, oku kubizwa ngokuba yi-Mountain Pose.
2. Nyusa iingalo zakho phezulu entloko ngelixa ujonge phezulu.
3. Ngeengalo ezifikelela phezulu, phefumla ngaphandle, hlanganisa ingqibelelo yakho, kunye ne-swan dive ngaphezulu kwemilenze yakho ngomqolo othe tyaba.
4. Kuxhomekeke kubhetyebhetye, zama ukubeka izandla zakho phantsi kancinci phambi kwakho okanye ecaleni kweenyawo zakho. Qinisekisa ukuba onke amalungu eenyawo zakho achukumisa umhlaba.
5. Hlala apha uphefumle.
6. Gcina le pose imizuzwana engama-20 ukuya kwengama-30, okanye ngaphezulu ukuba ukhululekile.

Isiqingatha sePigeon Pose

Enye yezinto ezithandwa kakhulu nguBrueckner ukulungiselela ulwahlulo yintshukumo yeyoga ebizwa ngokuba yiHalf Pigeon Pose enceda ukuvula isinqe nokwandisa ukuhamba.

1. Qala kwiNja ejonge ezantsi. Ukusuka apha, yiza nonyawo lwakho lwasekunene uye esihlahleni sakho sasekunene, kwaye uze nedolo lakho uze ubonakale kwimethi.
2. Yolula umlenze wasekhohlo ngasemva.
3. Jonga ukuba idolo lasekunene liyahambelana na nesinqe sakho sasekunene. Flex le nyawo.
4. Hamba izandla zakho uye phambili.
5. Yehlisa ibunzi lakho emethini ngelixa ubamba isinqe sakho esihlalweni.
6. Gcina le poo imizuzwana engama-20 ukuya kwengama-30, okanye ngaphezulu ukuba ukhululekile.

Qiniseka ukuba ufudumeza umzimba wakho kuqala

Ngoku ukuba ukulungele ukunika ulwahlulo ukuzama, lixesha lokuba uhambe ngaphezulu kwamanyathelo. Kodwa ngaphambi kokuba uwele phantsi emhlabeni, qiniseka kwaye wenze ukufudumala okufanelekileyo ukwakha ubushushu kunye nokuhamba.

Nokuba yimizuzu eyi-10 yeyoga okanye ukuhamba ngokukhawuleza, uBrueckner uthi ukwandisa ubushushu bomzimba ngokubanzi kuya kunceda ekuhambeni.

Indlela yokwahlulahlula icala

USami Ahmed, i-DPT, ugqirha wezonyango kumaZiko ee-Advanced Orthopedics, wabelana ngamanyathelo akhe okwahlulahlula icala.

1. Hlala kwindawo yokuma ngepiki umqolo wakho ubhekise eludongeni kunye nomzimba njengoko ubude ngangokunokwenzeka, uqinisekisa ukuba akukho kujikeleza kwisinqe sakho okanye esinqeni.
2. Jonga ukuba uqiniseke ukuba indawo yakho esezantsi kunye naphakathi nasemva ikwacaba ngokubhekisele eludongeni.
3. Yithi chu uvule imilenze yakho kangangoko unako ngelixa usebenzisa izandla zakho ukugcina inkxaso ngokuthe ngqo phambi kwakho.

Ngexesha, injongo kukwazi ukolula umlenze ngamnye ngelixa ugcina umlenze omde. Ukuba ukhetha ukuxhomekeka phambili ekunwebeni nzulu, u-Ahmed uthi qiniseka ukuba ugcina isigungqa esimi nkqo kwaye unqande ukugoba ngokudibanisa umva wakho ophakathi.

Indlela yokwenza ukwahlula ngaphambili

UBrueckner wabelana ngamanyathelo akhe okwenza ulwahlulo lwangaphambili.

1. Qala kwindawo ephantsi ye-lunge ngedolo langasemva.
2. Beka izandla macala omabini esinqe ngenyawo elingaphambili licaba ukuqala.
3. Buyela iinzwane. Umphezulu wonyawo lwakho kufuneka uphumle emhlabeni.
4. Qalisa ukutyibilika unyawo lwangaphambili phambili ngelixa ukhombe iinzwane, kwaye uzobe unyawo lwasekunene umva ngelixa usenza lula isinqe ukuya emethini.
5. Ukuzinza kunye nokufumana uxinzelelo, zive ukhululekile ukusebenzisa iingalo zakho.
6. Nje ukuba uve ukolula okunzulu kumlenze wangaphambili womlenze kunye ne-hip flexors, yima ubambe esi sikhundla.

Khumbula, injongo kukuziva ungonwabisi. Ukutsiba kubangela uxinzelelo lwezihlunu kunye nokudibanisa okungafunekiyo, ke hlala kude nokubhampiza.

Yintoni enokukwenza yona ukwahlukana?

Nje ukuba ufunde indlela yokwenza ngokukhuselekileyo ukwahlukana, izibonelelo azinasiphelo. Ngokuka-Ahmed, ukwahlukana kunokunyusa ukuhamba kwe-hip kunye nokuguquguquka, okukhokelela ekuphuculeni ukuhamba komsebenzi.

"Nabani na ovela kwimbaleki ofuna ukuphucula ukusebenza komntu omdala okhulileyo ojonge ukugcina uluhlu lwazo lokunyakaza unokufumana ixabiso ekwenzeni ezi ntshukumo," utshilo.

U-Ahmed wongeza ukuba ukuziqhekeza ukwahlulwahlulwa kwento kungangqinelana ngqo nobunzulu be squat yangaphambili, kunye nezinye iintshukumo zemihla ngemihla, ezinjengokungena nokuphuma emotweni okanye ukuhlala phantsi ulanda umntwana.

Ukwahlulahlula ngaphambili kunokonyusa amandla xa kusenziwa into ebambekayo, ethi uAhmed anokunceda iimbaleki ukuba zonge ubude bomgama wazo kwaye zincede abadanisi baphucule ubuchule babo bebonke.

Ukulumkela

Kuba zombini ukwahlula ngaphambili kunye nokuqhekeka kwicala kufuna ubhetyebhetye obaneleyo kunye nokuhamba emzimbeni ongezantsi, licebo elihle ukuthetha nodokotela wakho okanye ugqirha wezonyango ukuba unengxaki, iintlungu, okanye ukonzakala okunxulumene nesinqe sakho, imisipha, imilenze, okanye ezantsi umva.

Xa usenza ngaphambili okanye kwicala lokwahlukana, qiniseka ukuba ubandakanya izihlunu zakho ezingundoqo kuyo yonke intshukumo.

Imisipha yakho engundoqo, ebandakanya izihlunu ezijikeleze isiqu kunye ne-lumbar spine, inokukunceda ukuzinzisa umzimba wakho ongaphezulu kunye nokunciphisa umngcipheko wokulimala kumqolo wakho osezantsi, ngokwe-National Strength and Conditioning Association.

Kunqande ukubhampa, ukuzolula ngaphezulu, okanye ukuba neqabane elikutyhale ngokungaphaya. Lo msebenzi wenzelwe ukuba wenziwe kancinci kwaye kulawulo. Kuya kufuneka wolule kuphela de uzive wolule, ungaze uve iintlungu.

Ngaba wonke umntu unokwahlulahlula?

Ubungakanani bexesha elithathwayo ukusebenza ukuya kwenza ulwahlulo luyahluka kuba wonke umntu wahluke kakhulu. Nangona kunjalo, "Phantse nabani na angenza uhlobo oluthile lokuhlala" ngokuhlukana ", utshilo uBrueckner.

Malunga nokuba izakuthatha ixesha elingakanani, u-Ahmed uthi kuxhomekeke kwimbali yentshukumo yangaphambili. Umzekelo, uthi iimbaleki ezinje ngabadanisi, abenza umthambo, okanye amagcisa omlo abeke imizimba yabo ukuba iqhelane noluhlu olugqithisileyo lokuhamba bangakwazi ukwahlulahlula kwiiveki ezi-4 ukuya kwezi-6.

Nokuba awuguquki kakhulu, usengafunda ukwenza ukwahlukana.

"Ndivakalelwa ngamandla ukuba uninzi lwabantu lunokuthi ekugqibeleni luphumelele kwezi ntshukumo, okanye ubuncinci, lukonyuse ubungqingqwa benyonga kunye noluhlu lwesindululo ukuba nje bahlala besenza," utshilo u-Ahmed.

Nangona kunjalo, kwisiphelo esiphakamileyo, uyayichaza into yokuba kungathatha iminyaka eyoluliweyo ngokwenza oko.

Yise kude

Ukwenza ukwahlulwa akunakufikeleleka nje ukuba uzimisele ukuba nomonde kwaye usebenze kubhetyebhetye ngaphambi kokuzama ukuhamba ngokupheleleyo.

Ngokubandakanya isitayile sesahlulo esolula kulungelelwaniso lwakho lokuzilolonga, awuzukulungiselela umzimba wakho ukuzama oku kushukuma, kodwa uyaxhamla kulungelelwaniso olongezelelekileyo kunye noluhlu lokuziqhelisa.