6 elula, elula Stretches ukuba uyenze emva Workout yakho

Umxholo

• Izibonelelo zolule emva kokuzilolonga
• Ukuguquguquka okukhulu kunye noluhlu lokuhamba
• Ukuma okungcono kunye nentlungu engaphantsi
• Ukuncipha kwemisipha kunye noxinzelelo olusezantsi
• Ukuphucula ukuhamba kwegazi
• Nguwuphi umahluko phakathi kokumisa okungaguquguqukiyo kunye namandla?
• Isishwankathelo
• I-6 enkulu yokusebenza emva kokuzilolonga ukuzama
• 1. Ukolula i-hip flexor ukuzolula
• 2. Ukolulwa kwepiriformis
• 3. Ukolula ikati-Inkomo
• 4. Ukuma kwethole
• 5. I-triceps ephezulu ilula
• 6. Ukuma kwe-bicep
• Iingcebiso zokhuselo
• Umgca wezantsi
• I-3 ye-Yoga ibanga iiHips eziqinileyo

Ukolula ekupheleni kokuzilolonga kwakho kunokunceda ukukhulisa ubhetyebhetye bakho, ukunciphisa umngcipheko wokulimala, kunye nokunciphisa uxinzelelo lwemisipha emzimbeni wakho. Inokukunceda ukuphucula ukusebenza kwakho kwixesha elizayo xa usebenza.

Kodwa xa uphelelwa lixesha, ukuzolula ngamanye amaxesha kungathatha isitulo esingasemva, kwaye kunokuba sisihendo sokutsiba.

Ukolula emva kokuzivocavoca akufuneki kuthathe ixesha elide, kwaye unokufumana iindlela ezimfutshane ngokunweba amaqela emisipha aliqela ngaxeshanye.

Eli nqaku liza kujonga ezintandathu ezilula kodwa eziluncedo kakhulu onokuthi uzongeze ukuphela kokuzilolonga kwakho.

Izibonelelo zolule emva kokuzilolonga

Izibonelelo zokuzolula zenziwe kakuhle. Nalu ushwankathelo lweendlela eziphambili zokolula emva kokuzilolonga kunokukunceda.

Ukuguquguquka okukhulu kunye noluhlu lokuhamba

Ukolula kunokunceda ukwandisa ukuguquguquka kwamalungu akho. Ukuba bhetyebhetye ngakumbi kunceda ukuba ujikeleze ngokulula, kwaye kunokuphucula noluhlu lwentshukumo kumalungu akho. Uluhlu lwesindululo kukude kangakanani onokuhambisa ngokudibeneyo kwindawo yesiqhelo ngaphambi kokuba iyeke.

Ukuma okungcono kunye nentlungu engaphantsi

Ukuqina, izihlunu ezixineneyo zingakhokelela kukuma okungalunganga. Xa uhlala okanye ume ngokungachanekanga, uhlala ubeka uxinzelelo olongezelelekileyo kunye noxinzelelo kwimisipha yakho. Oku, kunokubangela iintlungu zangasemva kunye nezinye iintlobo zentlungu ye-musculoskeletal.

Ngokuka, ukudibanisa inkqubo yoqeqesho lokomelela kunye nokuzilolonga kunokunceda ekuthomalaliseni iintlungu ezisemva nasemagxeni. Inokukhuthaza ulungelelwaniso olufanelekileyo, olunokunceda ukuphucula ukuma kwakho.

Ukolula izihlunu zakho rhoqo kunokunceda ukulimala okukhoyo emva, kunye nokunciphisa umngcipheko wokulimala emva kwixa elizayo.

Ukuncipha kwemisipha kunye noxinzelelo olusezantsi

Uxinzelelo yinxalenye yobomi bethu bemihla ngemihla. Kodwa ngamanye amaxesha, kunokuziva kunzima. Amanqanaba aphezulu oxinzelelo anokubangela ukuba izihlunu zakho zixineke, ezinokukwenza uzive ngathi uthwele uxinzelelo emzimbeni wakho.

Ukolula izihlunu eziva zixinekile kwaye ziqinile kunganceda ukuziphumza. Emva koko, oku kunokukunceda ukunciphisa amanqanaba oxinzelelo kwaye kukuncede uzive uzolile.

Ukuphucula ukuhamba kwegazi

Ngokuka, ukolula yonke imihla kunokunceda ukuphucula ukujikeleza kwakho. Ukwanda kokuhamba kwegazi kwiimisipha zakho kunokubanceda baphilise ngokukhawuleza emva kokuzivocavoca. Ukuhamba kwegazi okungcono kunokunceda ekuthinteleni ukukhathazeka kwemisipha kunye nokuqina emva kokuzilolonga.

Nguwuphi umahluko phakathi kokumisa okungaguquguqukiyo kunye namandla?

Usenokuba ukhe weva ngokuma okunamandla kunye nokuqina kwaye uzibuze ukuba zahluke njani.

Ukolula okungagungqiyo kubandakanya ukolula okubambe endaweni kangangexesha elithile, ihlala iyimizuzwana engama-20 ukuya kwengama-60. Ngamanye amagama, awushukumi ngelixa usolula umsipha othile okanye iqela lezihlunu.

Ukolula okugxininisiweyo kwenziwa rhoqo ekupheleni kokuzilolonga kwakho, nje ukuba izihlunu zakho zifudumele kwaye zikhululekile.

Ukolula ngamandla, kwelinye icala, kubandakanya intshukumo esebenzayo. Ngolu hlobo lokolula, amalungu akho kunye nezihlunu zihamba kuluhlu olupheleleyo lokuhamba.

Ukolula okunamandla kuhlala kwenziwa ngaphambi kokuzilolonga ukuze uncede ukufudumeza izihlunu zakho kwaye ufumane ukubetha kwentliziyo yakho. Umzekelo, imbaleki inokubaleka endaweni okanye impompe imilenze ngaphambi kokuqala ugqatso.

Isishwankathelo

Ukolula okunamandla kubandakanya intshukumo esebenzayo, njengokuhambisa iingalo okanye imilenze kuluhlu olupheleleyo lokuhamba. Oku kolulwa kuhlala kwenziwa ngaphambi kokuba uqale inkqubo yokusebenza.

Ukolula okungagungqiyo kubandakanya ukolula okubambe endaweni yakho, ngaphandle kokuhamba. Oku kolula kwenziwa ekupheleni kokuzilolonga kwakho, xa izihlunu zakho zikhululekile.

I-6 enkulu yokusebenza emva kokuzilolonga ukuzama

Xa usolula emva kokuzivocavoca, zama ukugxila kwimisipha oyisebenzisileyo ngelixa ubuzilolonga.

Awudingi nasiphi na isixhobo, kodwa umethi weyoga okanye omnye umphezulu odibeneyo unokunciphisa uxinzelelo kumalungu akho kwaye wenze ukolula kwakho kube lula ngakumbi.

1. Ukolula i-hip flexor ukuzolula

Ukolula kujolise kwimisipha esinqeni sakho, i-quads, kunye ne-glutes.

1. Guqa phantsi ngedolo lasekhohlo. Gcina idolo lasekunene ligobile, unyawo lwasekunene luthe tyaba phantsi phambi kwakho.
2. Yiya phambili kwaye wolule isinqe sakho sasekhohlo uye emazantsi.
3. Gcina oku kolulwa kangangemizuzwana engama-30 ukuya kwengama-60 ngaphambi kokuba utshintshe imilenze kwaye wenze elinye icala.

2. Ukolulwa kwepiriformis

Olu lwalathiso lujolise kwimisipha yakho ye-piriformis ebaleka isuka kumqolo wakho ukuya kwithambo lethanga lakho. Esi sihlunu sinokuchaphazela ukuba uhambisa kanjani inyonga yakho, umva, imilenze kunye neempundu.

1. Qala ngokuhlala phantsi kunye nemilenze yakho yolulwe phambi kwakho.
2. Ukugcina umlenze wakho wasekunene uthe tyaba phantsi, phakamisa umlenze wakho wasekhohlo uze ubeke iqatha lakho lasekhohlo edolweni lasekunene.
3. Kancinci umqolo wakho kwaye uncike phambili kude kube kude ukolula kuvakala ezinqeni zakho. Gcina oku kolulwa imizuzwana engama-30, uze uphinde ngomlenze wasekunene edolweni lasekhohlo.
4. Phinda kabini okanye kathathu umlenze ngamnye.

3. Ukolula ikati-Inkomo

Olu lwalathiso lujolise kwimisipha yakho yangasemva.

1. Qala ngezandla zakho kunye namadolo phantsi, ngomqolo wakho kwindawo yokungathathi hlangothi, ekhululekile.
2. Inhale njengoko uvumela isisu sakho sitshone phantsi, ucinezela isifuba sakho phambili.
3. Phakamisa intloko, phumlisa amagxa akho, kwaye uqale ukukhupha.
4. Jikelezisa umqolo wakho phezulu, ungene emsileni wakho kwaye ucinezele ithambo lakho le-pubic phambili.
5. Hlaziya intloko yakho emgangathweni uze uphinde. Yenza oku amatyeli aliqela kwisithuba somzuzu, ukuba unako.

4. Ukuma kwethole

Njengoko igama lisitsho, oku kolula kujolise kwimisipha yakho yethole.

1. Qala ngokuma kufutshane nodonga okanye isitulo senkxaso, unyawo olunye phambi kolunye, idolo langaphambili ligobile.
2. Gcina umqolo wakho uthe tye, zombini izithende emhlabeni, kwaye uncike phambili eludongeni okanye esihlalweni
3. Kufuneka uve ukolula kunye nethole lomlenze wakho wangasemva.
4. Zama ukubamba oku kolulwa imizuzwana engama-20 ukuya kwengama-30.
5. Shintsha imilenze, kwaye wenze kabini okanye kabini ukuphindaphinda kwicala ngalinye.
   

5. 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. Gcina oku kolulwa imizuzwana engama-20 ukuya kwengama-30 ngaphambi kokutshintsha iingalo.
5. Phinda kumacala omabini ama-2 okanye ama-3 amaxesha, ukuzama ukufumana ubunzulu obunzulu ngokuphindaphinda.

6. Ukuma kwe-bicep

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

1. Yima nkqo. Beka izandla zakho ngasemva kwakho, kwaye ubeke izandla zakho emazantsi omqolo wakho.
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 kolulwa imizuzwana engama-30 ukuya kwengama-40.
5. Phinda amaxesha ama-3 ukuya kwezi-3.

Iingcebiso zokhuselo

• Musa ukuzolulela kwinqanaba lentlungu. Kuya kufuneka uzive uxinzelelo oluphakathi njengoko usolula izihlunu, ungaze uve iintlungu. Ukuba uziva iintlungu, yima kwangoko.
• Jonga ukuma kwakho. Nika ingqalelo ukuma kwakho ngokulula. Gcina i-chin yakho phezulu, umqolo uthe tye, ungxamiseko, kunye namagxa akho elungelelaniswe nesinqe sakho.
• Phefumla ngokuzolula kwakho. Ukuphefumla akuyi kukunceda kuphela ekunciphiseni uxinzelelo kunye noxinzelelo kwimisipha yakho, inokuphinda iphucule umgangatho wololongelo lwakho kwaye ikuncede ubambe ukolula ixesha elide.
• Qalisa kancinci. Ungazami ukwenza okuninzi okokuqala xa usolula emva kokuzilolonga. Qala ngokulula nje okumbalwa, kwaye ungeze ukuphindaphinda kunye nokunweba njengoko usibaqhela.

Umgca wezantsi

Ukolula emva kokusebenza kunokukunceda ufumane imivuzo emininzi.

Xa usolula izihlunu zakho emva kokuzilolonga, unceda ukunika umzimba wakho ithuba lokuqala ukubuyela kwimeko yesiqhelo, ngelixa ukhupha uxinzelelo kunye noxinzelelo, kwaye ukonyusa ukuguquguquka kwamalungu akho.

Ukuba awuqinisekanga malunga nokuba wolula njani ngokukhuselekileyo, buza umqeqeshi wakho oqinisekisiweyo ukuba akubonise indlela. Qinisekisa ukuba uthetha nomboneleli wezempilo ngaphambi kokuba uqale nayiphi na inkqubo entsha yokuzivocavoca, ngakumbi ukuba unobungozi okanye imeko yonyango.

I-3 ye-Yoga ibanga iiHips eziqinileyo