Njani kunye nexesha lokubandakanya ukolula okungashukumiyo ekusebenzeni kwakho

Umxholo

• Nguwuphi umahluko phakathi kokuzolula okungaguqukiyo kunye nokuzolula okunamandla?
• Zithini izibonelelo zokolula okungashukumiyo?
• Ukuguquguquka okukhulu kunye noluhlu lokuhamba
• Intlungu encinci kunye nokuqina
• Ukuncipha koxinzelelo
• Ukwanda kwegazi
• Ukuphuculwa kokusebenza
• Iingcebiso zokhuselo
• Imizekelo yolwazi olungashukumiyo
• 1.I-triceps ephezulu ilula
• 2. IiBiceps zolule
• 3. ICobra Pose
• 4. Ndihleli phantsi ndizolula ibhabhathane
• 5. Intloko ukuya emadolweni phambili ukugoba
• Umgca wezantsi

Akusiyo imfihlo ukuba xa ungxamele ukwenza uqeqesho, unokungahoyi ukuzolula - kodwa akufuneki.

Ukolula kungenza umahluko kwindlela izihlunu zakho ezibuyela ngayo emva kokuzivocavoca. Inokuchaphazela ubhetyebhetye kunye nokwenza umthambo.

Nanku ukujongwa kwezibonelelo zokuzolula okungagungqiyo, ukuba yahluke njani ekuzoluleni ngokunamandla, kunye nemizekelo yolwazi olungashukumiyo onokongeza kuqeqesho lwakho.

Nguwuphi umahluko phakathi kokuzolula okungaguqukiyo kunye nokuzolula okunamandla?

Ukolula ngamandla kwenziwa ngaphambi kokuba uqalise ukuzilolonga, kwaye kubandakanya iintshukumo ezisebenzayo ezinceda ukuba izihlunu zakho zifudumale kwaye zikulungele ukuzilolonga.

Ezi ntshukumo zihlala zifana nohlobo lomsebenzi oza kuwenza ngexesha lokuzilolonga kwakho. Umzekelo, indadi ingahambisa iingalo zayo kwizangqa kwaye imbaleki inokubaleka endaweni ngaphambi kokuba iqale ukubaleka.

Ukolula okungaguquguqukiyo, kwelinye icala, kwenziwa ekupheleni kokuzilolonga kwakho, kwaye kubandakanya ukolula okubambe endaweni kangangexesha elithile, ngaphandle kokuhamba. Oku kuvumela ukuba izihlunu zakho zikhululeke, ngelixa usonyusa ukuguquguquka kunye noluhlu lokuhamba.

Zithini izibonelelo zokolula okungashukumiyo?

Ukuba uhendelwa emseleni wolule emva kokuzilolonga kwakho, ungaphoswa zezinye zezibonelelo.

Ukuguquguquka okukhulu kunye noluhlu lokuhamba

Ukolula ekupheleni kokuzilolonga kwakho, xa izihlunu zakho zishushubeziwe, kunokunceda ekunyuseni nakweyiphi na indibaniselwano ojolise kuyo. Uluhlu lwentshukumo kukude kangakanani ukudibana, njengethanga lakho okanye idolo, unokuhamba kakuhle kwicala elithile.

Ukuba bhetyebhetye ngakumbi kunye noluhlu lwentshukumo kunokukunceda uhambe ngokukhululeka nangakumbi. Oku kunokwenza imisebenzi yemihla ngemihla kunye nokuzilolonga kube lula.

Intlungu encinci kunye nokuqina

Ukuba nexesha, ukuqinisa, okanye ukusebenza izihlunu kakhulu kunokubangela iintlungu kunye nokungonwabi. Uphando lubonakalisile ukuba ukolula okumileyo yindlela efanelekileyo yokufumana izihlunu eziqinileyo. Oku, kunokukhokelela ekunciphiseni iintlungu, ezinokukunceda ukuba wenze imisebenzi yakho yemihla ngemihla ngokulula.

Ukuncipha koxinzelelo

Amanqanaba aphezulu oxinzelelo anokubangela ukuba izihlunu zakho ziziva ziqinile kwaye ziqinile. Ukolula izihlunu zakho kunokubanceda baphumle kwaye, xa kudityaniswe nemithambo yokuphefumla engqondweni, kunokunciphisa uxinzelelo lwengqondo kunye noxinzelelo.

Ukwanda kwegazi

A kwizilwanyana ezifumanise ukuba ukolula imihla ngemihla kunokuphucula ukujikeleza. Ukwanda kokuhamba kwegazi kunokunceda izihlunu zakho ukuba ziphinde zikhawuleze emva kokuba uye wazilolonga.

Ukuphuculwa kokusebenza

Ukunyusa ubhetyebhetye kwezihlunu zakho kunokuphucula amandla akho, isantya, kunye namandla emisipha. Oku kunokukunceda wenze kwinqanaba eliphezulu xa usebenza okanye udlala umdlalo.

Iingcebiso zokhuselo

Ukugcina ukolula kwakho kukhuselekile kwaye kusebenza, gcina ezi ngcebiso engqondweni.

• Musa ukuzolula ngaphaya kwezinto ezintle. Iqondo elincinci lokungahambi kakuhle liqhelekile, kodwa akufuneki uve naziphi iintlungu ngelixa uzolula. Yeka kwangoko ukuba uziva iintlungu ezibukhali.
• Yiba nobulali. Sebenzisa intshukumo egudileyo, ecothayo. Kuphephe ukuxhuzula okanye ukungqubeka xa usabambile. Lumka ngakumbi ukuba uyachacha ekonzakaleni.
• Musa ukulibala ukuphefumla. Ukuphefumla kunokunceda ekunciphiseni uxinzelelo kunye noxinzelelo emzimbeni wakho, kwaye kunokukunceda ubambe ukolula ixesha elide.
• Qalisa kancinci. Qala ngokulula nje ekuqaleni, kwaye ungeze ukuphindaphinda kunye nokunweba njengoko usakha ubhetyebhetye.

Imizekelo yolwazi olungashukumiyo

Isampula esoluliweyo yesiqhelo ekupheleni kokuzilolonga kwakho inokubandakanya ezi zinto zilandelayo.

1.I-triceps ephezulu ilula

Olu lwalathiso lujolise kwi-triceps yakho kunye nezihlunu emagxeni akho.

1. Yima ngeenyawo zakho ububanzi ububanzi, kwaye usongele amagxa akho ngasemva nangaphantsi ukukhulula nakuphi na ukungavisisani.
2. Finyelela ingalo yakho yasekunene phezulu eluphahleni, uze ugobe ingqiniba yakho ukuzisa intende yakho yasekunene ezantsi embindini womqolo wakho.
3. Zisa isandla sakho sasekhohlo phezulu ukutsala ngobunono ingqiniba yakho yasekunene ezantsi.
4. Bamba ukuzolula kangangemizuzwana engama-20 ukuya kwengama-30 ngaphambi kokutshintsha iingalo.
5. Phinda kumacala omabini ama-2 okanye ama-3 amaxesha, ukuzama ukufumana ubunzulu obunzulu ngokuphindaphinda.

2. IiBiceps zolule

Ukolula kujolise kwi-biceps yakho kunye nezihlunu esifubeni sakho nasemagxeni.

1. Yima nkqo, beka izandla zakho ngasemva kwakho kwaye ubeke izandla zakho emazantsi omqolo.
2. Yolula iingalo zakho kwaye ujike izandla zakho ukuze iintende zakho zijonge phantsi.
3. Emva koko, phakamisa iingalo zakho phezulu kangangoko unako de uzive wolule kwii-biceps zakho kunye namagxa.
4. Gcina oku kolula imizuzwana engama-30 ukuya kwengama-40.
5. Phinda amaxesha ama-2 okanye ama-3.

3. ICobra Pose

Ukolula kunceda ekunciphiseni ukuqina kwizisu zakho, esifubeni nasemagxeni.

1. Lala ngesisu ngezandla zakho ngqo phantsi kwamagxa, iminwe ijonge phambili, neengalo zitsalwe ngokuqinileyo ecaleni kwesifuba sakho.
2. Cinezela ezandleni zakho kwaye ucofe iingqiniba zakho kwisisu sakho njengoko uphakamisa intloko, isifuba kunye namagxa.
3. Ungayinyusa torso yakho icala, icala, okanye yonke indlela enyukayo.
4. Gcina iingqiniba zakho zigobile kancinci.
5. Unokuvumela intloko yakho ukuba ibuyele umva ukuze nzulu i-pose.
6. Bamba esi sikhundla imizuzwana engama-30-60.
7. Phinda 1 okanye 2 amaxesha.

4. Ndihleli phantsi ndizolula ibhabhathane

Ukolula kujolise kumathanga akho angaphakathi, iinyonga, kunye nomqolo osezantsi.

1. Hlala phantsi kunye nomqolo wakho ngqo kwaye u-abs wakho usebenza.
2. Beka iinyawo zakho ndawonye phambi kwakho. Vumela amadolo akho aguqe emacaleni.
3. Beka izandla zakho ezinyaweni zakho njengoko utsalela izithende kuwe, uvumela amadolo akho ukuba aphumle kwaye intshi isondele emgangathweni.
4. Thatha umoya omninzi, kwaye ubambe le poso imizuzwana eli-10 ukuya kwengama-30.

5. Intloko ukuya emadolweni phambili ukugoba

Sebenzisa oku kolulwa kwezihlunu ngasemva kwakho, i-groin, i-hamstrings, kunye namathole.

1. Hlala kwimethi yeyoga okanye kwenye indawo entle.
2. Yandisa umlenze wakho wasekhohlo phambi kwakho, kwaye ubeke intende yonyawo lwakho lwasekunene ukuya ngaphakathi kwethanga lakho lasekhohlo.
3. Tsala umoya uze uphakamise iingalo zakho ngaphezulu.
4. Ukukhupha njengoko ukwandisa umlenze wakho kwaye ugobe phambili kwiinqe zakho.
5. Phumla izandla zakho ezinyaweni zakho, emilenzeni, okanye emgangathweni.
6. Bamba le poso kude kube ngumzuzu.
7. Phinda kwelinye icala.

Umgca wezantsi

Nangona ngamanye amaxesha kunokulinga ukunqumla emva kokuzivocavoca, kukho izizathu ezininzi zokungawahoyi.

Ayisiyiyo kuphela eyokwandiswa kwe-static yokuphucula ubhetyebhetye kunye noluhlu lwentshukumo, inokunceda izihlunu zakho ukuba ziphinde zikhawuleze emva kokuzilolonga, okukhokelela kwiintlungu kunye nokuqina.

Ukolula okungatshintshiyo ikwayindlela entle yokukhupha uxinzelelo kunye noxinzelelo kwimisipha yakho, enokukunceda uzive ukhululeke ngakumbi.

Thetha nogqirha wakho ukuba unayo nayiphi na inkxalabo yezempilo malunga nokunweba, ngakumbi ukuba wenzakele okanye imeko yonyango.