9 Ukubaleka ukolula ukwenza emva koMbaleko ngamnye omnye

Umxholo

• Couch ukolula
• Ukuma kweThole
• 90/90 Yolula
• Ukuguqa ngeFlexor Flexor Stretch
• Umzobo-4 uGabile wolule
• Ukulala I-Hamstring Yolula ukuya kwi-Cross-Body Stretch
• Phambili ngeFold
• Ukutsalwa kwebhabhathane
• Ukolula kwecala kunye nomlenze ogobileyo
• Uphengululo lwe

Xa ufutshane ngexesha, ukuzolula kuhlala kuyinto yokuqala ukuya-kodwa ayifanelanga ukuba njalo. Ukolula ngaphambi nasemva kokubaleka kunokuthintela ukwenzakala okuqhelekileyo okubalekayo, njengedolo lembaleki, kukunceda ukuba ubethe i-PR ngaphandle kokuphambuka. (Ezi zixhobo zokubuyisela kwimeko yesiqhelo zinokwenza umahluko.)

Andazi ukuba uqale ngaphi? Faka olu luhlu lusuka kuLisa Niren, umyaleli oyintloko kunye nomphathi womxholo kunye nenkqubo yeStudio, usetyenziso oluvumela abasebenzisi ukuba bafikelele ekusebenzeni kwesitudiyo sokunyathela kunye nokukhuphisana kwibhodi yabaphambili. Uninzi lwezoluleko lujolise ekuvuleni izinqe zakho, eyona nto iphambili kuye nabani na obaleka kakhulu. (Ezi zivuli ze-yoga hip zixabisa ixesha lakho.)

"Izinqe eziqinileyo zinokubangela intlungu ye-hip eyenza kube nzima, ukuba akunakwenzeka, ukugqiba ukubaleka kwakho," kusho uNiren. Ezi ntshukumo ziya kongeza ixesha elongezelelekileyo ekusebenzeni kwakho, kodwa umvuzo ufanelekile.

Couch ukolula

A. Yima phambi kwebhedi, udonga, okanye ibhokisi enonyawo lwasekunene phambili, unyawo lwasekhohlo luphumle kwibhokisi. Beka itawuli ngokuthe ngqo phantsi kwedolo elingasemva ukwenzela umqamelo owongeziweyo.

B. Gobela ngasekunene edolweni ukubuyisa umva wasekhohlo emhlabeni, ucinezela glute ukuzinzisa umva ongezantsi.

Bamba imizuzwana engama-30. Guqula amacala kwaye uphinde.

Ukuma kweThole

A. Yima phambi kwebhedi, udonga, okanye ibhokisi ngeenzwane zasekhohlo ezicinezelwe kwibhokisi. Zisa ubunzima phambili ukuze uve ukolulwa kwethole lasekhohlo.

Bamba imizuzwana engama-30. Guqula amacala kwaye uphinde.

90/90 Yolula

A. Qala uhleli phantsi okanye emethini unyawo lwasekunene lwandiswe ngaphambili, umlenze wasekhohlo wonyuselwe ecaleni, amadolo agobele kwii-angles ezingama-90. Hlala uphakamileyo ngomqolo ongathathi hlangothi.

Bamba imizuzwana engama-30. Guqula amacala kwaye uphinde.

Ukuguqa ngeFlexor Flexor Stretch

A. Guqa ngedolo lasekunene phambili, idolo lasekhohlo libuyele umva, ngaphezulu kwenyawo lasekhohlo liphumle emhlabeni.

B. Ubunzima beShift buye phambili de uzive wolule esinqeni. Finyelela kwiingalo ngaphezulu.

C. Phinda ubuye ngesandla sasekhohlo ukuze ubambe unyawo lwasekhohlo, kwaye ucofe unyawo lwasekhohlo emhlabeni ukuya nzulu ukuzolula.

Bamba imizuzwana engama-30. Guqula amacala kwaye uphinde.

Umzobo-4 uGabile wolule

A. Lala emethini. Goba idolo lasekunene ukuzisa iqatha lasekunene phambi kwethanga lasekhohlo.

B. Goba idolo lasekhohlo ukuzisa umlenze wasekunene esifubeni, kwaye ubambe umva wethanga lasekhohlo kwaye utsalele ngasesifubeni.

Bamba imizuzwana engama-30. Guqula amacala kwaye uphinde.

Ukulala I-Hamstring Yolula ukuya kwi-Cross-Body Stretch

A. Thetha ngasemva unyawo lwasekunene lwandiselwe ukuya eluphahleni. Ibhendi yokuxhathisa iluphu kwibhola yonyawo lwasekunene.

B. Gcina imilenze ithe tye kunye nezihlunu zithe tye, vula umlenze wasekhohlo uphumele ecaleni ukuzisa umlenze emhlabeni. Bamba imizuzwana engama-30.

C. Tsala umlenze wasekhohlo unqumle umzimba ukuya emhlabeni kwicala lasekunene lomzimba.

Bamba imizuzwana engama-30. Guqula amacala kwaye uphinde.

Phambili ngeFold

A. Hlala ngemilenze eyongeziweyo, iinyawo ziguquguquke. Ibhendi yokumelana neluphu kwiibhola zeenyawo.

B. Ukugcina umva ngokuthe nkqo, jinga phambili esinqeni ngelixa utsala ibhendi yokumelana nokuzisa umzimba ongaphezulu emilenzeni.

Bamba imizuzwana engama-30. Phinda.

Ukutsalwa kwebhabhathane

A. Hlala phantsi uze uzise iinyawo kunye, amadolo avulwe emacaleni.

B. Yaya phambili ukuze uzive ukolula kwi-groin. Bamba imizuzwana embalwa, emva koko uncike kancinci ukuzisa iingqiniba emhlabeni.

Bamba imizuzwana engama-30. Phinda.

Ukolula kwecala kunye nomlenze ogobileyo

A. Hlala umlenze wasekhohlo ugobe kwisiqingatha sebhabhathane, umlenze wasekunene wolulelwe ecaleni, unyawo lwasekunene lubhetyebhetye.

B. Ihinge esinqeni ukusonga umzimba phezu komlenze wasekunene kwaye ubambe unyawo lwasekunene.

Bamba imizuzwana engama-30. Guqula amacala kwaye uphinde.

Uphengululo lwe