Uhlelo olu-1 lwe-Advanced Balance Exercise Program
Ukugcina ibhalansi kubalulekile uma wenza imisebenzi eyisisekelo yokuhamba ngokusebenza njengokuma, ukuhamba nokusebenza. Ngemuva kokulimala noma ukuhlinzwa, ungase uzuze ezinsizakalweni zobuchwepheshe zophiko lomzimba ukuze usize ukubuyisela ukuhamba kwakho okujwayelekile. Ukusebenza ukuthuthukisa ibhalansi yakho kungaba ingxenye eyodwa yohlelo lwakho lokwelapha ukusiza ukuthi ubuyele emisebenzini yakho evamile.
Ukukwazi ukwenza imisebenzi eqondile kudinga izinhlelo eziningi ezahlukene emzimbeni wakho ukuze zihlanganyele. Imisipha yakho, amajoyini, uhlelo lokubuka, nesistimu ye-vestibular bonke kumele basebenze ndawonye ukusiza ukuthi ume, uhambe, noma ugijime ngokuphepha. Ibhalansi yakho, njengezinye izinhlelo eziningi emzimbeni, ingathuthukiswa ngokuzivocavoca.
Umhlinzeki wakho womzimba angakufundisa ukuqeqeshwa okuyisisekelo kokulingana njengokuma komlenze owodwa nokuhamba ngokuhamba ukusiza ukuze uqale ekuthuthukiseni ibhalansi yakho. Uma lezi zivivinyo ziba lula ukwenza, ungaqhubeka nokusebenza ekuthuthukiseni ibhalansi yakho naloluhlelo lokuzivocavoca oluphambili.
Khumbula, ukuze uthuthukise kahle ibhalansi yakho, kufanele udale izimo ezinselele izinhlelo zakho zokulinganisela. Akumelwe uhlehlise ukuphepha kwakho lapho wenza njalo. Ngakho-ke, kubalulekile ukuthi ungenele nochwepheshe wakho wezokwelapha noma udokotela ngaphambi kokuqala lokhu, noma olunye uhlelo, uhlelo lokuzivocavoca.
Izenzo zokulinganisela ezithuthukisiwe zingenziwa nsuku zonke, kodwa usuku lokuphumula lungadingeka uma uhlangabezana ne- DOMS, noma ukubambezeleka ukuqala ubuhlungu besisindo .
2 - Isiteleka esisodwa se-Leg Stance ne-Squat
Ukuze uqale ukuzivocavoca ezithuthukisiwe, zama isimo esisodwa somlenze nge-squat. Ukwenza lokhu, ume ngezinyawo olunye ngezinyawo zakho phansi bese uqondana ngqo nawe ngokuguqa ngamadolo akho ngqo. Gwema kancane phansi emlenzeni wakho wesigqoko bese ugoqa phansi amasentimitha ambalwa.
Qinisekisa ukuthi idolo lakho lihamba ngqo phezu kwezinzwane zakho futhi aliphenduli noma uphume njengoba ugijima. Ngemuva kokukhipha amasentimitha ambalwa, buyela endaweni yokuqala.
Phinda ukuphindaphinda kwesigidi esisodwa esisodwa esisodwa, bese uqhubekela phambili ekusebenziseni okulandelayo: isiteleka esisodwa se-T-stance.
3 - I-T-Stance ye-Leg Single
Ukwenza umsebenzi wokuzivocavoca ngomlenze owodwa, ume ngezinyawo. Ukwandisa izingalo zombili kuya ohlangothini, bese wandisa umlenze wakho ngemuva kwakho - qiniseka ukuthi ugcina umhlane wakho uqondile nezinga lakho lesikhumba.
Bamba isikhundla se-T ngemizuzwana engu-30, bese ubuyela esimweni sokuma. Ungazinselele ngokwengeziwe ngokushintshanisa i-torso yakho ngakwesokunxele nangakwesokudla ngenkathi ugcina isikhundla se-T.
I-4 - Ibhonasi: Hlala ku-Foam ukuze ungeze ukuhlukumezeka kuya ku-Single Leg Stance Exercises
Ukukhipha umlenze oyedwa kanye nokuzivocavoca kwe-T kungase kube lula ngokusebenza. Uma lokhu kwenzeka, inselele ngokwengeziwe ngokuma esiqetheni se-foam noma emceleni omncane. Ubuso obungaguquki buzoguqula ubuciko bakho kanye nempendulo yomzimba wakho ebuchosheni bakho.
Qinisekisa ukuthi uhlale uphephile ngenkathi umile endaweni engaphelele ngenkathi wenza isikwele esisodwa somlenze ne-T-stance. Ukuthuthukisa ibhalansi yakho kudinga ukuba inselele ibhalansi yakho, kodwa ukudala isimo lapho uwela akukhuthazwa.
5 - Ibhodi leBAPS elimiyo
Ibhodi le-BAPS iyithuluzi lokwelapha elitholakala emitholampilo eminingi yokwelashwa eyenzelwe ukusiza ekuthuthukiseni umnikazi wezinto eziphansi. Uma usebenzela ukuthuthukisa ibhalansi yakho, ukusebenzisa ibhodi le-BAPS kuyindlela enhle yokusebenza yonke imisipha exhasa isifuba sakho, amadolo, kanye ne-hip.
Ibhodi le-BAPS idinga ukuthi ubeke unyawo lwakho ebhodini elingagxilile futhi uhambise isikhumba sakho ngezinkomba ezithile. Kufanele ubambelele okuthile okuzinzile lapho ebhodini le-BAPS. Ukulawula kuyisihluthulelo - ungavumeli ibhodi ukuthi iqhube ngokushesha ngezinkomba eziningi. Izinkulumo ebhodini le-BAPS kufanele zenziwe izikhathi ezingu-15 kuya kwezingu-20.
6 - Ukuhlolwa kweBhodi yeWobble
Ibhodi eligobhozelayo yipulasitiki noma ipulatifomu lokhuni elinomdwebo ogobile phansi. Ukuma ebhodini kuyinselele ibhalansi yakho ngoba ibhodi eligoqayo lidala indawo engaphelele.
Ukusebenza ibhodi ye-wobble ukuze uthuthukise ibhalansi yakho kungaba inselele, futhi kufanele uqiniseke ukuthi uhlala uphephile uma umile kuso.
Ukuqala imizimba ebhodini le-wobble kufanele kwenziwe ngezinyawo zombili. Hlala ebhodini ngezinyawo zakho ngaphesheya kwebhodi. Zama ukugcina ibhalansi ehleliwe imizuzwana engu-30 kuya kwangu-60, bese uthatha ikhefu. Ungayinselela ibhalansi yakho ngokuya ngokuvala amehlo akho ngenkathi umile ebhodini lokulinganisa.
Ukuze uqhubeke wengeze inselelo yokulinganisela amabhodi ebhodini, zama ukuma ebhodini ngezinyawo zombili, bese wenza isikwele esincane ebhodini. Bamba i-squat imizuzwana embalwa, bese ubuyela esimweni sokuma esiqondile.
Uma umlenze omibili omile ebhodini lokugoba uba lula, ungathuthukisa umsebenzi ngokuma ebhodini ngezinyawo. Beka unyawo olulodwa phakathi kwebhodi bese ume imizuzwana engu-30 kuya ku-60. Futhi, vala amehlo akho ukwandisa izinga lobunzima.
Umlenze owodwa omile ebhodini eligobhozayo kungenziwa inselele nakakhulu ngokwenza isikwele esisodwa esinomlenze esincane. Hamba ngezinyawo olulodwa ebhodini, bese uhlehlisa kancane kancane amasentimitha ambalwa ngokuguqa ngamadolo. Bamba isikhundla esinqotshiwe imizuzwana embalwa, bese ubuyela esimweni sokuqala.
I-BOSU Ball Exercises
Ibhola le-BOSU liyindlela yokwelapha kanye nokusetshenziswa kokusebenza okusiza ekuthuthukiseni ubuciko kanye nokulinganisela ngokudala indawo engavamile yokuzivocavoca. I-BOSU imele "zombili izinhlangothi phezulu," okusho ukuthi ungasebenzisa i-BOSU ngecala eliphansi phansi noma ngehlangothini lebhola eligobile phansi.
Qala ukuzivocavoca kwe-BOSU ngokuma phezu kwe-BOSU ngezinyawo zombili ohlangothini olugobile. Bamba ibhalansi yakho imizuzwana engu-30 kuya ku-60, bese uvale amehlo akho ukwandisa inselelo. Ukwenza ama-squats ku-BOSU kungenziwa ukuze uqhubekele phambili inselele ibhalansi yakho futhi uthuthukise amandla omlenze.
Uma umlenze womabili omile ku-BOSU uba lula, shintsha ukuma ku-BOSU ngomlenze owodwa. Futhi, yandisa amandla okuzivocavoca ngokuvala amehlo akho noma ngokwenza izikwele ezincane kwi-BOSU.
Uma ugcwalisa i-BOSU bese ubeka uhlangothi olugobile phansi, ungaphinda ubonise ukulinganisela ngokuma ngakwesokunene. Intuthuko yokuma ngezinyawo zombili ku-BOSU, ukuvala amehlo akho, nokwenza izikwele ezincane. Bese wenza ukuqhutshwa kokuzivocavoca ngomlenze owodwa ku-BOSU.
Emva kokulimala, ukugula, noma ukuhlinzwa, ukuhamba kwakho kokusebenza kunganciphisa futhi ungase ube nobunzima ukuhambahamba. Ibhalansi engalungile ingaba yinto eguquguqukayo eyodwa ethinta ukuhamba kwakho kokusebenza. Ngokusebenza eduze nomhlinzeki wakho wenyama futhi ngokuthuthuka ngokufanele ngokusebenzisa lezi zivivinyo ezisezingeni eliphakeme, ungakwazi ngokuphepha futhi uphinde ubuyele ezingeni eliphezulu lomsebenzi wakho.