Yintoni enceda ukonyusa ukujikeleza kwemilenze yakho?

Umxholo

• Intshukumo!
• Uhamba
• Xa ulala phantsi
• Impompo yeqatha
• Idolo liyagoba
• Ukuphakamisa umlenze
• Xa uhleli
• Isithende kunye neenzwane ziphakama
• Ujikelezo lweqatha
• Ithole liyazolula
• Umtya okanye belt zolula
• Isoluli esenziwe amagwebu
• Xa umile
• Isithende siphakamisa
• Umlenze umi
• Izikwere
• Zilolonge ibhola
• IYoga yokujikeleza umlenze
• Isitokhwe soxinzelelo
• Ezinye izinto eziluncedo
• Iingcebiso zokungasebenzi
• Ukuthatha

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Intshukumo!

Kukho iindlela zokuphucula ukujikeleza kwimilenze yakho, nokuba ungakanani umgangatho womsebenzi-nokuba ulele ebhedini. Sijonga amanyathelo athile aluncedo kwaye abandakanya iingcebiso ezingezizo zokuzilolonga ukunceda ukujikeleza kwemilenze.

Kule meko, intshukumo ibandakanya zombini into onokuyenza usebenzisa imilenze kunye noluhlu lwezinto ezenziwayo ezincedisayo.

Uhamba

Nasiphi na isixa sokuhamba sisincomo sokuqala sokuphucula ukujikeleza. Ungaqala encinci, uthathe uhambo olufutshane, nokuba yimizuzu emi-5 ngosuku.

Ukuba uyakwazi ukwenza okungakumbi, yandisa ixesha okanye isantya sakho ngokuthe ngcembe.

nokuba ukunyuka okuncinci kwixesha ohamba ngalo imihla ngemihla kunokuba nezibonelelo.

Xa ulala phantsi

Nantsi imithambo emithathu onokuyenza nanini na xa ulele.

Banokuba luncedo ngakumbi ukuba ulele ebhedini ngalo naliphi na ixesha, njengasemva kotyando, okanye ngaso nasiphi na isizathu xa kubalulekile ukugcina ukujikeleza kwimilenze yakho ukunqanda amahlwili egazi.

Impompo yeqatha

1. Ukungqengqa ngomqolo iinyawo zakho ziqonde ngqo, guqula iinyawo zakho ukuze unyuse iinzwane zakho amaxesha alishumi.
2. Unokwenza olu nonyawo ngexesha okanye zombini kunye.
3. Phinda impompo yeqatha okungenani kanye ngeyure.

Idolo liyagoba

1. Ukulala ngomqolo iinyawo zakho ziqonde ngqo, shenxisela elinye idolo phezulu esifubeni sakho kwaye uhle phantsi.
2. Phinda amaxesha ali-10.
3. Phinda usebenzise omnye umlenze wakho.
4. Phinda uguqe ngamadolo kanye ngeyure.

Ukuphakamisa umlenze

1. Ukulala ngomqolo imilenze yakho iqonde ngqo, jika elinye idolo ngelixa ugcina unyawo lwakho luthe tyaba.
2. Ukugcina omnye umlenze uqonde kwaye "utshixiwe," uwuphakamise de amadolo akho kwinqanaba elifanayo.
3. Yizisa umlenze phantsi kancinci, ngentshukumo elawulwayo.
4. Phinda amaxesha ali-10.
5. Phinda ngomnye umlenze wakho.
6. Yakha ukuphindaphinda ngaphezulu njengoko unako.

Qala ngokulula ngeempompo zamaqatha kunye nokugoba kwamadolo. Yongeza kwezinye iindlela zokuzomeleza njengoko ukwazi.

Umboneleli wezononophelo lwempilo unokukunceda ukuba umisele inkqubo efanelekileyo yesiqhelo kwimeko yakho.

Xa uhleli

Unokwenza le mithambo nangaliphi na ixesha uhleli, nokuba kukwidesika, okanye ukhwele emotweni okanye kwinqwelomoya.

Isithende kunye neenzwane ziphakama

1. Uhleli ngeenyawo zombini phantsi phambi kwakho, phakamisa zombini izithende kwaye ubambe imizuzwana emi-3.
2. Phinda amaxesha ali-10 okanye nangaphezulu.
3. Phinda iilifti, kodwa ngeli xesha phakamisa iinzwane zeenyawo zombini.

Ungawutshintsha lo msebenzi ngokutshintsha isithende nokuphakamisa isithende sokunyikima okuzinzileyo. Okanye phakamisa isithende ngonyawo olunye kunye neenzwane kolunye unyawo ngaxeshanye.

Ujikelezo lweqatha

1. Uhleli ngeenyawo zombini phantsi, phakamisa inyawo phezulu kancinci.
2. Jikelezisa i-ankle ngokujikeleze amaxesha ali-10 emva koko ujikeleze ngokujikeleza kwewotshi amaxesha ali-10.
3. Phinda ngolunye unyawo.

Ithole liyazolula

1. Ukuhlala phantsi ngeenyawo zombini phantsi, wolule umlenze omnye phambi kwakho.
2. Phakamisa iinzwane zakho uye ugobe iqatha lakho.
3. Bamba ukolula imizuzwana emi-3 uze uhlise unyawo lwakho emgangathweni.
4. Phinda amaxesha ali-10 okanye nangaphezulu.
5. Phinda ngomnye umlenze.

Ungazama oku kutshintshana umlenze emva komnye.

Umtya okanye belt zolula

Unokufumana kwakhona ithole ngokuzolula ngesandla umlenze wakho usebenzisa umtya wokuzilolonga okanye nabuphi na ubude bempahla obufana netawuli okanye ibhanti.

1. Hlala phantsi (okanye ebhedini) imilenze yakho ithe tye phambi kwakho.
2. Loop umtya ojikeleze umbindi wenyawo olunye kwaye ubambe iziphelo.
3. Ukugcina umlenze wakho uthe tye, tsala umtya de ube uziva wolule ithole lakho.
4. Bamba ukolula malunga nemizuzwana engama-30.
5. Phinda kathathu, ukhulule unyawo lwakho phakathi kolula.

Isoluli esenziwe amagwebu

Ukuhamba okufanayo abantu abakwenzayo nge-foam roller ukunciphisa uxinzelelo lwezihlunu kunye nokwolula izihlunu kunokunceda nasekuhambeni kwegazi.

• Ngelixa uhleli emhlabeni, beka irola egobileyo ethambileyo phantsi kwamaqatha akho kwaye uyiqengqe phantsi kwamathole akho.
• Ngelixa uhleli emhlabeni, beka iroli ethambileyo phantsi kwamathanga akho kwaye uyiqengqe phantsi kwemisipha yakho.

Ngenye indlela, ungahambisa intonga yokuthambisa ngesandla ngezandla zakho kwiindawo ezifanayo zemilenze yakho xa uhleli phantsi okanye esitulweni.

Kuphephe ukuya ngaphezulu kwamalungu akho okanye iindawo ezinamathambo.

Xa umile

Nazi izivivinyo ezisisiseko onokuzenza ume okanye ubushushu ngaphambi kokuzilolonga. Zikwindlela ezilungileyo zokunyusa ukujikeleza xa uthatha ikhefu ekuhlaleni.

Isithende siphakamisa

1. Bamba kwisitulo sokulinganisa.
2. Phakamisa izithende zakho kancinci ukuze ume ngxi.
3. Hlisa izithende zakho kancinci kuhambo olulawulwayo.
4. Phinda amaxesha ama-10 kwaye usebenze uphinde uphinde kwakhona.

Umlenze umi

1. Bamba kwisitulo sokulinganisa.
2. Phakamisa unyawo olunye, ukuze ubunzima bakho bukumlenze omnye kuphela.
3. Gcina indawo imizuzwana eli-10.
4. Phinda, ume kwelinye icala lomlenze.
5. Ngokuthe ngcembe yakhela ekubambeni indawo imizuzwana engama-30 emva koko emva kwemizuzwana engama-60.
6. Ukuba unako, yandisa ubunzima ngokubamba esihlalweni ngesandla esinye, umnwe omnye, kwaye ekugqibeleni ungakhange ubambe konke konke. Unokuzama ukuma kwemilenze amehlo akho evaliwe.

Izikwere

1. Yima ngeenyawo zakho malunga nobubanzi be-hip ngaphandle.
2. Ukugcina undoqo wakho uqinile, wehlisa umzimba wakho kangangoko ukhululekile.
3. Ubunzima bakho kufuneka buguqule kwizithende zakho, umqolo wakho kufuneka ucwecwe, kwaye umva wakho kufuneka wolule.
4. Qalisa nge squat engekho nzulu kwaye wandise ukuba umde kangakanani xa usiya usomelela. Amadolo akho akufuneki adlule kwiinzwane zakho.
5. Phinda amaxesha ambalwa, ukwandisa inani lokuphindaphinda njengoko unakho.

Zilolonge ibhola

1. Ukuma ecaleni kodonga, beka ibhola phakathi embindini womqolo wakho nodonga. Ibhola inceda ukukhusela umqolo wakho.
2. Slayida ezantsi kwi-squat, ugcine umqolo wakho uthe nkqo ngelixa ucofa ibhola. I-squat esezantsi kangangoko unako.
3. Buyela umva kwindawo yakho yokuqala.
4. Phinda amaxesha ali-10.

Unokwenza oku kuhlala uhleli nomqolo wakho ngqo eludongeni.

IYoga yokujikeleza umlenze

IYoga yiyo. Ezinye iziphumo zonyango lwe-yoga zibandakanya ukunceda ukunciphisa uxinzelelo lwegazi kunye nokuphucula ukuguquguquka.

Ukuhamba kweYoga kunokuba ukusuka kubumnene ukuya kubunzulu. Ungazama:

• ibeka ngokufanelekileyo ngakumbi uxinzelelo lwegazi oluphezulu
• ibeka abantu ngelixa bekhulelwe
• ibeka ukuba uhlala nesifo sikashukela

Isitokhwe soxinzelelo

Ukucinezelwa kweesokisi kunganceda ukuphucula ukuhamba kwegazi, kunye nokunciphisa ukudumba kunye nentlungu.

Ukucinezelwa kuvela kwilaphu elikhethekileyo le-elastic elenzelwe ukulingana ngokuqinileyo phezu kwemilenze yakho esezantsi kunye namaqatha okanye ngaphezulu kwamathanga kunye nemilenze.

Umboneleli wezempilo unokucebisa ukuba unxibe iisokisi zokucinezelwa emva kotyando ukunqanda amahlwili egazi. Banokuphinda bacebise iisokisi zokucinezelwa ukunceda imithambo ye-varicose okanye ukungoneliseki kwemithambo.

Abanye abantu banxiba iisokisi zokucinezela ukugcina imilenze yabo ikhululekile ukuba banomsebenzi apho bemi khona kakhulu. I-pantyhose yenkxaso, nokuba yinkxaso elula okanye eqinileyo, inokuba luncedo.

Ukucinezelwa kwesitokhwe kuvela kumanqanaba ahlukeneyo okucinezelwa ukusuka kubumnene ukuya kukuqina okuthe kratya.

Ziza ngokwahlukileyo:

• izixhobo
• Uyilo
• ubukhulu
• eziphakamileyo

Thetha nomboneleli wezempilo malunga naluphi uhlobo kunye nokuphakama kwesitokisi sokunyanzeliswa kwabo kwimeko yakho.

Kuya kufuneka uzame iindlela zokudibanisa ukuze ufumane esona sitayile sikhululekileyo nesisebenzayo kuwe.

Olunye ugcino lwamandla okunyanzeliswa kwesitokhwe lunokugqunywa yinshurensi yakho yezonyango, kuxhomekeke kwimeko ebangela ukujikeleza okungalunganga.

Ezinye izinto eziluncedo

• I-wedge yebhedi okanye imiqamelo. Ukuphakamisa imilenze yakho ngelixa ulele kunokunceda ukujikeleza kwakho kunye nokukhusela ukudumba. Kungcono ukuphakamisa imilenze yakho ngaphezu kwenqanaba lentliziyo yakho. Imiqamelo emile okomtshini yenza oku kube lula ukuyenza. Unokusebenzisa imiqamelo okanye iingubo ezisongiweyo onazo ukuze uphakamise imilenze yakho ebhedini ukunceda ukujikeleza.
• Isitulo seenyawo. Ukuba uhleli, sebenzisa isitulo seenyawo okanye i-hassock ukuphakamisa imilenze yakho kunye nokuncedisa ukujikeleza.
• Ngaphantsi kwedesika yomjikelo. Ukuba uhleli kakhulu okanye uchitha ixesha phambi komabonwakude, isixhobo esingumjikelo wedesika sinokuba lutyalomali olulungileyo. Zininzi iimveliso kunye neentlobo zemijikelezo ye-elliptical onokuyithenga kwi-Intanethi. Amaxabiso ayahluka ngokuxhomekeka kukhetho lwakho. Ukuhamba ngesondo xa uhleli kwandisa ukujikeleza kwemilenze yakho, uzivocavoca izihlunu, kwaye utshise iikhalori.
• Izibonelelo. Amayeza amaninzi kunye neevithamini kucingelwa ukuba zonyusa ukuhamba kwegazi ngokubanzi. Qiniseka ukuba uthetha nomboneleli wezempilo ngaphambi kokuba uthathe naziphi na izongezo zokuphucula ukujikeleza kwegazi. Ezinye izongezo zinokuba neziphumo ezibi xa zithathwa ngamayeza athile.
• I-chestnut yamahashe. Obunye ubungqina bubonisa ukuba i-chestnut yehashe ekhutshwe njengesixhobo sokutya inceda ekujikelezeni kwegazi emilenzeni. Uphononongo luka-2015 lwafumanisa ukuba i-chestnut yehashe yayisebenza njengokunxiba iisokisi zokucinezelwa.
• ipele-Pele yecayenne. Ipepile yeCayenne, ngakumbi kwifom yomgubo, yonyusa ukujikeleza kwegazi, ngokokuhlaziywa kwe-2018 yezifundo.

Iingcebiso zokungasebenzi

Utshintsho kwindlela yokuphila lunokunceda ukonyusa ukujikeleza kwegazi emilenzeni yakho nakwinto yonke.

Nazi izikhokelo:

• Yeka ukutshaya, ukuba uyatshaya. Ukutshaya kunefuthe elibi ekujikelezeni kwegazi. Inikotini iyakuthintela ukuhamba kwegazi ngokubangela ukuba imithambo yegazi iqiniswe.
• Hlala hydrated. Xa uhlanjululwe kakuhle, intliziyo yakho inomsebenzi olula wokumpompa igazi ngemithambo yegazi yakho ukuya kwimisipha yakho. Amanzi afunekayo ukuwasela axhomekeke kwinqanaba lomsebenzi wakho, imozulu, kunye nohlobo lwempahla oyinxibayo, ngokwe American Heart Association (AHA). Ukuba ulinda de unxanelwe ukusela, sele uphelelwe ngamanzi emzimbeni, ngokwe-AHA.
• Sela iti. ukuba antioxidants iti ukuze ukuphucula ukujikeleza, phakathi kwezinye izibonelelo. Oku kuyinyani kuzo zombini iti emnyama kunye neti eluhlaza. Iti yeOolong ineempawu ezizodwa ngenxa yendlela eqhutywa ngayo.
• Yitya ukutya okunezondlo. Dibanisa ukutya okwaziwayo ukonyusa ukujikeleza kwegazi, okunjengeentlanzi ezinamanqatha, ikonofile, isinamoni kunye netswele.
• Zama ukuphulula. Ukuthanjiswa kobungcali kunokunceda ukujikeleza kwakho. Inokukunceda uphumle kwaye unciphise uxinzelelo. Unokusebenzisa ukuziphulula kwimilenze yakho.
• Thatha ibhafu eshushu. Iziphumo zebhafu eshushu okanye eshushu yokuhamba kwegazi ayilunganga njengokuzilolonga, kodwa zinokunceda.
• Zama ibhafu ye-sauna. Ukuhamba kwegazi okwandileyo yenye yeenzuzo ezisekwe kwinzululwazi zokusebenzisa rhoqo i-sauna. Thetha nomboneleli wezempilo ngaphambi kokuba uzame i-sauna.

Ukuthatha

Ukuba ujikeleza kakubi kwimilenze yakho, ungathatha amanyathelo athile ukonyusa ukuhamba kwegazi.

Ukwandisa ukuhamba kwakho lelinye lawona manyathelo abalulekileyo onokuwathatha ukuphucula ukujikeleza.

Thetha nomboneleli wezempilo. Banokukunceda ukuba wenze irejimeni yonyango esebenza ngcono kuwe.