Ukuzilolonga ukuze uphucule indlela oma ngayo

Umxholo

• 1. Isimo somntwana
• 2. Phambili usonge
• 3. Inkomo yekati
• 4. Inkomo yekati emileyo
• 5. Isifuba esivula
• 6. Iplanga ephezulu
• 7. Icala elisecaleni
• 8. Inja ejonge ezantsi
• 9. Ijuba ijonge
• 10. Ukujikeleza komqolo weTroacic
• 11. Uzuko luyakhama
• 12. Imiqolo ye-Isometric

Kutheni ukuma kubaluleke kangaka

Ukuma kakuhle kumalunga nokujonga nje okuhle. Kuyanceda ukuba ukhulise amandla, ubhetyebhetye, kunye nokulingana emzimbeni wakho. Zonke ezi zinto zinokukhokelela kwintlungu engaphantsi kwesihlunu kunye namandla ngakumbi imini yonke. Ukuma ngendlela efanelekileyo kunciphisa uxinzelelo kwimisipha yakho kunye nemisipha, enokunciphisa umngcipheko wokulimala.

Ukuphucula ukuma kwakho kukunceda ukuba uqaphele imisipha yakho, okwenza kube lula ukulungisa ukuma kwakho. Njengoko usebenza ngokuma kwakho kwaye usazi ngakumbi umzimba wakho, usenokude uqaphele ukungalingani okanye iindawo zobunzima obungazange wazi ngaphambili.

Funda ukuze ufunde indlela yokwenza imithambo eyi-12 eya kukunceda ume mde kancinci.

1. Isimo somntwana

Indawo yokuphumla iyolula kwaye iyolula umqolo wakho, iiglute kunye nemisipha. I-pose yomntwana inceda ukukhulula uxinzelelo kumqolo wakho osezantsi nasentanyeni.

Ukwenza oku:

1. Hlalani kumathambo enu ngamadolo kunye, iinzwane zakho ezinkulu zichukumisa, kunye nezithende zakho zichithelwe ecaleni.
2. Gcwalisa phambili ezinqeni zakho kwaye uhambe izandla zakho phambi kwakho.
3. Sinks okhalweni lwakho emva phantsi iinyawo zakho. Ukuba amathanga akho akazukuhamba yonke indlela ezantsi, beka umqamelo okanye ingubo esongiweyo phantsi kwabo ukuxhasa.
4. Ngenisa ngobunono ibunzi lakho emgangathweni okanye ujike intloko kwicala elinye.
5. Gcina iingalo zakho zoluliwe okanye uziphumze kunye nomzimba wakho.
6. Phefumlela nzulu emva komva wembambo kunye nesinqe.
7. Hlaziya kule ndawo ukuya kuthi ga kwimizuzu emi-5 ngelixa uqhubeka uphefumla nzulu.

2. Phambili usonge

Ukuma okumileyo kukhupha uxinzelelo kumqolo wakho, i-hamstrings, kunye ne-glutes. Ikolula isinqe kunye nemilenze. Ngelixa usenza lo mnweba, kufuneka ulive lonke icala langasemva lomzimba wakho livula kwaye landisa.

Ukwenza oku:

1. Yima neenzwane zakho ezinkulu uchukumise kwaye izithende zakho zahlukene kancinci.
2. Yizisa izandla zakho ezinqeni zakho kwaye usonge phambili esinqeni sakho.
3. Khulula izandla zakho emgangathweni okanye uzibeke kwibloko. Sukuba nexhala ukuba izandla zakho azichukumisi umhlaba - yiya nje kangangoko unako.
4. Goba amadolo kancinci, thambisa amalungu akho, kwaye uvumele umqolo wakho ukuba wandise.
5. Faka isilevu sakho esifubeni sakho kwaye uvumele intloko yakho ukuba iwe phantsi phantsi.
6. Hlala kule ndawo ukuya kuthi ga kwimizuzu eli-1.

3. Inkomo yekati

Ukuziqhelanisa nenkomo yekati yolula kwaye uthambise umqolo wakho. Kuyanceda ukukhulula uxinzelelo kwimizimba yakho, emagxeni, nasentanyeni ngelixa ukhuthaza ukujikeleza kwegazi.

Ukwenza oku:

1. Yiza ezandleni nasemadolweni kunye nobunzima bakho obulinganayo ngokulinganayo phakathi kwawo omane la manqaku.
2. Inhale ukujonga phezulu, usilahle isisu sakho phantsi emhlabeni njengoko usandisa umqolo wakho.
3. Khupha kwaye ugobe umqolo wakho kwisilingi uze udibanise isilevu sakho esifubeni sakho.
4. Qhubeka nale ntshukumo ubuncinci umzuzu omnye.

4. Inkomo yekati emileyo

Ukolula inkomo yekati xa umile kunceda ukukhulula ukuqina emqolo, esinqeni, nakwiglit.

Ukwenza oku:

1. Yima ngeenyawo zakho malunga nobubanzi be-hip ngaphandle kokugoba okuncinci emadolweni.
2. Yandisa izandla zakho phambi kwakho okanye uzibeke emathangeni akho.
3. Yandisa intamo yakho, uze nesilevu sakho esifubeni sakho, kwaye ujikeleze umqolo wakho.
4. Emva koko jonga phezulu, phakamisa isifuba sakho, kwaye uhambisa umqolo wakho kwicala elichaseneyo.
5. Bamba indawo nganye yokuphefumla ama-5 ngexesha.
6. Qhubeka nokuhamba kwemizuzu embalwa.

5. Isifuba esivula

Lo msebenzi uvumela ukuba uvule kwaye wolule isifuba sakho. Oku kuluncedo ngakumbi ukuba uchitha uninzi losuku lwakho uhleli, ethambekele ekwenzeni isifuba sakho singene ngaphakathi. Ukomeleza isifuba sakho kukunceda ukuba ume nkqo.

Ukwenza oku:

1. Yima ngeenyawo zakho malunga nobubanzi be-hip ngaphandle.
2. Yiza neengalo zakho emva kwakho kwaye ubeke iminwe yakho kunye neentende zakho ucinezela kunye. Bamba itawuli ukuba izandla zakho azifikeleli.
3. Gcina intloko yakho, intamo, kunye nomqolo kumgca omnye njengoko ujonge phambili.
4. Inhale njengoko uphakamisa isifuba sakho eluphahleni kwaye uzise izandla zakho phantsi.
5. Phefumla nzulu njengoko ubambe esi sithuba sokuphefumla kwesi-5.
6. Khulula kwaye uphumle ukuphefumla okumbalwa.
7. Phinda okungenani amaxesha ali-10.

Ukulungele ukubona ukuba konke oku kungena njani kwisicwangciso somthambo? Jonga isikhokelo sethu sokuma okungcono kwiintsuku ezingama-30.

FUNDA NZULU

6. Iplanga ephezulu

Iplank ephezulu yokuma inceda ekunciphiseni iintlungu kunye nokuqina emzimbeni wakho ngelixa usomeleza amagxa akho, iiglute kunye nemisipha. Kwakhona kunceda ukuba uhlakulele ukulinganisela kunye namandla kumxholo wakho nangemuva, zombini kubalulekile ukuma kakuhle.

Ukwenza oku:

1. Yiza kuzo zone iinyawo kwaye ulungelelanise imilenze yakho, uphakamise izithende, kwaye uphakamise inyonga.
2. Yolula umqolo wakho kwaye ubandakanye isisu sakho, ingalo kunye nemisipha yomlenze.
3. Yandisa umva wentamo yakho, thambisa umqala wakho, kwaye ujonge phantsi emgangathweni.
4. Qiniseka ukuba ugcina isifuba sakho sivulekile kwaye amagxa akho ebuyile.
5. Bamba esi sikhundla kude kube ngumzuzu omnye ngexesha.

7. Icala elisecaleni

Ungasebenzisa iplanga esecaleni ukugcina ulungelelwaniso olungathathi hlangothi lomqolo kunye nemilenze. Lo mandla unika amandla usebenza kwimisipha emacaleni akho kunye ne-glutes. Ukomeleza kunye nokulungelelanisa ezi zihlunu kunceda ukuxhasa umqolo wakho kunye nokuphucula ukuma komzimba.

Ukwenza oku:

1. Ukusuka kwindawo ephezulu yeplank, yazisa isandla sakho sasekhohlo kancinane ukuya embindini.
2. Shift ubunzima bakho kwisandla sakho sasekhohlo, gcina amaqatha akho, kwaye uphakamise inyonga zakho.
3. Beka isandla sakho sokunene esinqeni sakho okanye usolule uye kufikelela eluphahleni.
4. Ungalahla idolo lasekhohlo phantsi ukuze ufumane inkxaso engaphezulu.
5. Yenza izibilini zakho, umzimba wecala, kunye ne-glutes njengoko ugcina le pose.
6. Ukulungelelanisa umzimba wakho kumgca othe ngqo ukusuka kwisithsaba sentloko yakho ukuya kwizithende zakho.
7. Jonga ngqo phambi kwakho okanye phezulu kwisandla sakho.
8. Gcina le pose ukuya kwimizuzwana engama-30.
9. Phinda kwelinye icala.

8. Inja ejonge ezantsi

Oku kukugoba kwangaphambili kunokusetyenziswa njengendawo yokuphumla yokulinganisa umzimba wakho. Inja ejonge ezantsi inceda ukunciphisa iintlungu zangasemva, ngelixa ikomeleza kwaye ilungelelanise izihlunu zakho zangasemva. Ukuziqhelanisa nayo rhoqo kuyanceda ukuphucula ukuma komzimba.

Ukwenza oku:

1. Ukulala ngesisu phantsi, cinezela ezandleni zakho xa ubamba iinzwane zakho phantsi kweenyawo zakho kwaye uphakamisa izithende zakho.
2. Phakamisa amadolo kunye neenyonga zakho ukuzisa amathambo akho ahleli phezulu eluphahleni.
3. Gobisa amadolo kancinci kwaye wandise umqolo wakho.
4. Gcina iindlebe zakho ngokuhambelana neengalo zakho ezingasentla okanye ubeke isilevu sakho yonke indlela esifubeni sakho.
5. Cinezela ngokuqinileyo ezandleni zakho kwaye ugcine izithende zakho ziphakanyisiwe kancinci.
6. Hlala kule ndawo ukuya kuthi ga kwimizuzu eli-1.

9. Ijuba ijonge

Oku kuvulwa kwe-hip okukhulula umhlana wakho, imisipha kunye ne-glutes. Ijuba pose linokukunceda ukolula i-nerve ye-sciatic kunye ne-quadriceps. Ukuvula nokwolula ezi ndawo emzimbeni wakho kwenza kube lula ukulungisa ukungalingani kwindawo omi kuyo.

Ukwenza oku:

1. Yihla ngeenyawo ezine ngamadolo akho ngezantsi kwezinqe zakho kunye nezandla zakho kancinane phambi kwamagxa akho.
2. Gobela idolo lasekunene uze ulibeke emva kwesihlahla sakho sasekunene iinyawo zakho zasekunene ziphume zisiya ngaphandle ngasekhohlo.
3. Phumla ngaphandle kwelineni lakho lasekunene phantsi.
4. Slayida umlenze wakho wasekhohlo umva, lungisa idolo lakho, kwaye uphumle ithanga lakho phantsi.
5. Qiniseka ukuba umlenze wakho wasekhohlo uyabuyela umva ngqo (kwaye hayi kwicala).
6. Nciphise kancinci i-torso yakho phantsi ukuze uphumle kwithanga lakho langaphakathi lasekunene neengalo zakho zandisiwe phambi kwakho.
7. Bamba esi sikhundla kude kube ngumzuzu omnye.
8. Khulula kancinci indawo ngokuhamba izandla zakho zibuyela esinqeni kwaye uphakamise umzimba wakho.
9. Phinda kwicala lasekhohlo.

10. Ukujikeleza komqolo weTroacic

Ukuzivocavoca kukhulula ukuqina kunye nentlungu kumqolo wakho ngelixa usonyusa uzinzo kunye nokuhamba.

Ukwenza oku:

• Yiza kuwo omane amanqwanqwa uze ucwilise isinqe sakho emva kwizithende zakho kwaye uphumle kwimikhono yakho.
• Beka isandla sakho sasekhohlo emva kwentloko yakho ngengqiniba eyolulwe ecaleni.
• Gcina isandla sakho sasekunene phantsi kwegxalaba lakho okanye usizise embindini kwaye uphumle kwingalo yakho.
• Khupha njengoko ujikelezisa ingqiniba yakho yasekhohlo uye phezulu eluphahleni kwaye wolule umphambili womzimba wakho.
• Thatha i-inhale enye ende kwaye uphume kule ndawo.
• Khulula ubuye umva uye kwindawo yoqobo.
• Phinda le ntshukumo izihlandlo ezi-5 ukuya kwezi-10.
• Phinda kwelinye icala.

11. Uzuko luyakhama

Ukuzivocavoca kunceda ukomeleza nokwenza usebenze ubuqaqawuli bakho ngelixa ususa iintlungu ezisezantsi. Ikwaphucula ukusebenza kunye nokulungelelanisa isinqe sakho kunye neempundu, ezikhokelela ekumeni okungcono.

Ukwenza oku:

1. Lala ngomqolo ugobe amadolo kwaye iinyawo zakho malunga nokuqhawuka kumgama wenyani.
2. Gcina iinyawo zakho malunga neenyawo ezinqeni zakho.
3. Phumla iingalo zakho ecaleni komzimba wakho kunye neentende zakho zijonge phantsi.
4. Exhale njengoko usondeza iinyawo zakho esinqeni sakho.
5. Bamba esi sikhundla imizuzwana eli-10 emva koko ususe kude kakhulu esinqeni sakho.
6. Qhubeka nokuhamba ngomzuzu omnye.
7. Yenza lo msebenzi amaxesha ambalwa ngosuku.

12. Imiqolo ye-Isometric

Lo msebenzi uyanceda ekunciphiseni iintlungu kunye nokuqina kokuhlala endaweni enye ixesha elide. I-Isometric itsala igxalaba lakho, ingalo, kunye nezihlunu zangasemva, zikunike amandla okugcina ukuma kakuhle.

Ukwenza oku:

1. Hlala esitulweni ngomqolo othambileyo.
2. Goba iingalo zakho ukuze iminwe yakho ijonge phambili kwaye iintende zakho zijongane.
3. Exhale njengoko uzobe iingqiniba zakho zibuyele kwisitulo esisemva kwakho kwaye uzikhame emagxeni.
4. Phefumla nzulu njengoko ubambe esi sikhundla imizuzwana eli-10.
5. Kwi-inhale, khupha kancinci uye kwindawo yokuqala.
6. Phinda le ntshukumo umzuzu omnye.
7. Yenza lo msebenzi kaninzi ngemini.