I-Best Best Yenza I-Snowboarding

A Simple, 5-Minute Routine Ukusiza Ukunciphisa Insizwa

I-snowboarding iyimidlalo enomusa kodwa efuna ukuba namandla, amandla, nokukhuthazela. Ukuze uvimbele ukulimala futhi wenze okusemandleni akho, kubalulekile ukwelula kahle ngaphambi kokuthi ucabange ngokushaya amathafa.

Nazi izindlela eziyisikhombisa ezilula ongayenza ukuze uthuthukise ukuguquguquka kwemigqa yakho kanye nomzimba ophansi kodwa nomzimba wakho ophezulu, futhi. Ungenza lokhu ngaphandle bese uphinda ngokulandelana izikhathi eziningana uma kudingeka.

Ama-Hip Flexors Misa

I-flexible ye-hip ingenye yezinto ezibaluleke kakhulu zokusebenzisa imisipha ye-snowboarding. Bayibophezele ukuletha imilenze yakho kanye ne-trunk ndawonye, ​​kungakhathaliseki ngokuphakamisa umlenze wakho esifubeni sakho noma ukugoba esifubeni sakho emlenzeni wakho.

Enye yezintambo ezihamba phambili kulokhu yi-lunge emile. Kulokhu, kuzodingeka ukuthi:

1. Yima ngemilenze yakho ngokufanayo.
2. Bhonqa ngamadolo bese uhambisa umlenze wakho wokunene emuva ngangokunokwenzeka, ukuphumula ebhola lonyawo lwakho.
3. Zibekele ngokubamba idolo lakho lesobunxele.
4. Lungisa umlenze wakho wempuphu, kodwa ungalokothi uvale idolo.
5. Ukwandisa ukwedlula ngaphandle kokuphuma phambili.
6. Bamba imizuzwana engu-20 ukuya kwangu-30.
7. Phinda ngomlenze ohlukile.

Okuningi

I-Standing Calf Yelulela

I-gastrocnemius muscle ngemuva kwethole lakho ikusiza ukuthi ukhombe izinzwani zakho futhi wenze ukunyakaza okuqhuma ukuqhuma.

Ithole elimile lithende enye yezindlela ezilula kepha ezisebenzayo zokufudumala le misipha. Ngenxa yalolu hlobo, kuzodingeka ukuthi:

1. Ubheke odongeni noma umuthi, umile amasentimitha angu-12 emuva.
2. Ukwandisa umlenze wesokudla ngemuva kwakho, ugcine izinyawo zombili phansi phansi kanye neja lakho langemuva ngqo.
3. Hlelela odongeni noma emthini uze uzizwe unengcindezi enqeni efanele.
4. Bamba imizuzwana engu-20 ukuya kwangu-30.
5. Phinda ngomlenze ohlukile.

Okuningi

Ukuhlehlisa kwe-Hip nephansi Emuva

Lokhu kunwebeka okubaluleke kakhulu kwe-snowboarding njengoba kuvulwa izinyathelo ngenkathi elula imisipha yezinqulu, ukubola, nokubuyela emuva. Ibuye ihlose izimpande ze-hip kanye ne- psoas .

Ukwenza i-hip edidiyelwe nephansi elula emuva:

1. Qala endaweni ehamba phambili yomlenze ngesigxathu sakho sokunene phambili.
2. Yehlisa idolo lakho lesokunxele umhlabathi.
3. Beka i-elbow yakho yangakwesokudla ngaphakathi kwamadolo akho okunene.
4. Njengoba ucindezela ngakwesokunene emadolweni akho okunene, phambukela kwesobunxele.
5. Manje finyelela ingalo yakho kwesokunxele emva kwakho uze uzizwe ulula. Bamba imizuzwana engama-20 kuya kwangu-30.
6. Phinda ngomlenze ohlukile.

Okuningi

Ukuma kwe-Quads Sula

I-quadriceps (quads) yenza iningi lomsebenzi ngenkathi iqhwa nge-snowboarding. Lezi yizinhlanzi ezingaphambi kwethanga elandisa umlenze wakho ngenkathi uqondisa amadolo.

Nasi i-quads elula kodwa ephumelelayo enwebayo ongayenza ngenkathi umile:

1. Hlala phansi emhlabathini ubambe udonga noma isihlahla ukuze usize.
2. Bhonqa idolo lakho lokunene bese ulethe isithende ngemuva kwakho.
3. Finyelela emuva ngesandla sakho sobunxele bese ubamba isikhumba esifanele
4. Sukuma uqondile futhi udonsa ngobumnene ilungelo ngasezintanyeni uqaphele ukuba ungahambisani ne-overextend.
5. Bamba imizuzwana engu-20 ukuya kwangu-30.
6. Phinda ngomlenze ohlukile.

Okuningi

Uhlezi u-Hamstring Stretch

Lokhu kuthungatha kungasiza ukugcina ubude emagodini nasezindaweni eziphansi (okubili kokubili okujwayele ukuqhutshwa kwamabhodi amancane). I-hamstrings itholakala ngemuva kwethanga futhi yanda kusuka emadolweni kuya emathangeni akho. Bavame ukusebenza ngokuphikisana ne-quads.

Ukwenyuka kwe-hamstring ehlezi:

1. Thola indawo yokuhlala phansi emilenzeni yakho yombili.
2. Hamba phambili ngezandla zombili ngokugoqa okhalweni.
3. Manje ngobumnene uqhubeke phambili, ugcine amadolo akho ngokuqondile.
4. Bamba imizuzwana engu-30 kuya kwangu-40.

Okuningi

Ukuma Ngamahlombe

Lesi sisekelo esisekelweni singasisiza ukuvula isifuba nomzimba ophezulu futhi sikugcine ekuhambeni phambili. Qiniseka ukugcina ikhanda lakho uphinde umelane nesifiso sokugoba intamo yakho phambili. Ukuqala:

1. Beka isandla sakho sokunene ngemuva kwekhanda lakho.
2. Ukugcina igoli lakho libheke esibhakabhakeni, finyelela isandla sakho sokunene kuze kube sekude phansi ngangokunokwenzeka.
3. Thatha i-elbow elungile ngesandla sokunxele.
4. Ngomusa udonsa isigqoko esihlokweni.
5. Bamba imizuzwana engu-20 ukuya kwangu-30.
6. Phinda ngomkhonto ohlukile.

Okuningi

I-IT Band Yelulela

I- bandotilial (IT) band yizintambo ezinzima ezigijima ngaphandle kwethanga lakho ezisiza ukuzinzisa amalunga. Ababhodi badinga lokhu ukuthi bahlale bevulekile. Ukwenyuka kwe-IT band stret:

1. Yima ngokuqondile.
2. Dlulisa umlenze wakho wesokudla ngemuva komlenze wesokunxele.
3. Hlekela ngakwesokunxele, ufike phezulu nangaphezulu kwekhanda lakho ngengalo yakho yangakwesokudla.
4. Manje welula isandla sangakwesokudla ngisho nangaphezulu kuze kube yilapho uzwa ukulula kwe-IT band.
5. Bamba imizuzwana engu-20 ukuya kwangu-30.
6. Phinda ngomlenze ohlukile.

Okuningi