Le mizuzu engu-10 yogaxa yokuzivocavoca inikeza isimiso esimnene, esisekela ukuguquguquka kwemvelo esiphelele emva kokuzivocavoca noma eyedwa yokuphumula. Ibhola lokuzinza linikeza ukwesekwa okungeziwe futhi, ngokuhamba okuthile, inselele yokulinganisa eyengeziwe. Ubukhulu bebhola benza umehluko, ngakho-ke kungase kudingeke ulungise isimo sakho uma unebhola elikhulu noma elincane lokuzivocavoca.
Ukuqapha
Bheka udokotela wakho ngaphambi kokuzama lokhu okusemandleni uma kukhona ukulimala, izifo noma ezinye izimo futhi ushintshe noma yikuphi ukuzivocavoca okubangela ubuhlungu noma ukungaboni kahle.
Izinto ezidingekayo
Ibhola lokuzivocavoca, umshini, kanye nebhande lokumelana.
Indlela Yokwenza Le Workout
- Vumbela nge-cardio elula noma yenza lokhu okusemsebenzini emva kokuzivocavoca kwakho okuvamile
- Gcwalisa umsebenzi ngamunye njengoba kubonisiwe, ukuguqula lapho kunesidingo
- Yenza lo msebenzi njalo uma uthanda ukukhuthaza ukuguquguquka nokuphumula
1 - Ukuphulukisa Ukubhekana Nenja Naphezulu Ukubhekana Nenja
Ngenxa yalokhu ukuhambisa uzohlanganisa i-Downward Ukubheja Inja ne-Upward Facing Dog.
Hlulela phambili ebhola, ubeke izandla phansi bese uphonsela umzimba ube yindawo evuliwe. Izingalo nemilenze ziqondile (noma amadolo angabanjwa kancane) futhi izithende zibheke phansi. Bhala njengoba ubuyela emuva, ubeka izandla ebhola bese uphonsela esifubeni njengoba uvula izingalo. Gcina amahlombe asuke ezindlebeni. Hamba emuva naphambili phakathi kokuhamba kwe-5-8 reps.
2 - Inja Ephansi Ngomlenze Phakamisa Lunge
Inja ephansi ebhokisini, uphakamise futhi uphakamise umlenze wesokudla uphelele etafuleni, umlenze uqonde, unyawo oluguquguqukayo nezinzwane ezikhomba phansi. Bamba kafushane, bese wehlisela umlenze uphinde uwulethe phambili emgodini, ubeke idolo eceleni kwebhola. Uncike emaceleni ebhola bese ushaya izandla ezingaphezulu. Bamba amaphuzu angu-3-5 bese uphakamisa ibhande elingemuva phansi, usebenzisa ibhola ukusekela izinkalo. Bamba ukuphefumula okungu-3-5 bese uphinda uchungechunge komunye umlenze.
3 - Lunge High to Warrior II and Side Angle
Lokhu kuhambelana kuhlanganisa lezi zikhundla ezintathu: Lungelele phezulu ku- Warrior II naseNhlangothini yeNgqimba
Ngena endaweni yokuhlala emgqeni, umlenze wesokudla phambili phambili umlenze wesobunxele ngqo ngemuva kwakho. Beka isikwele emaceleni bese ugoqa izingalo phezulu bese ubuyela kancane. Bamba ama-3-4 ukuphefumula bese wehlisa izingalo bese uphendulela umzimba eceleni, welula izandla. Bamba ama-3-4 breaths. Ukusuka lapho, thatha ingalo engakwesokunene bese ubeka isandla phansi bese ulula isandla sangakwesokunxele ngqo. Bamba ama-3-4 breaths. Phinda uchungechunge ngakolunye uhlangothi.
4 - Isikhathi Sengane Eseceleni
Emadolweni, gcoba ibhola, uphumule ikhanda futhi ululaze esifubeni. Shift izinyathelo ngakwesokudla bese ugoqa ibhola ngakwesokunxele ululaze ngemuva, uphinda ngaphesheya. Bamba ukwelula ngakunye imizuzwana engu-15-30.
5 - Ukunyakaza kwe-Hip
Ulale phansi ngonyawo olufanele ebhokisini, idolo ligobile. Dlulisa unyawo olungakwesokunxele ngaphesheya kwesigodlo sokunene bese usebenzise unyawo olungakwesokudla ukuze ugobe kahle ibhola ukuze usule umlenze wesokudla. Bamba imizuzwana engu-15-30 bese uphinda ngaphesheya.
6 - Ukukhohlisa i-Quad Stretch
Hlala phansi phansi umlenze wesokudla ugobile phambi kwakho, umlenze wesokunxele ugobile ngemuva kwakho. Hlekela ngakwesokudla ngakwesokudla futhi ubambe phezulu phezulu kwesokunxele ngakwesokunxele. Ngomusa udonsa isithende ku-glutes ukuze welula phambili kwethanga. Bamba imizuzwana engu-15-30 bese uphinda ngaphesheya.
7 - Umzimba Ophelele Ungene
Themba ubheke phezulu ebhola bese uqaqa kuze kube yilapho emuva kwakho kusekelwa ngokugcwele. Khumula izintambo zakho kanye nekhanda bese uvumela izingalo zakho ziphume ezinhlangothini ukuze umzimba ukhululeke. Bamba ukuphefumula okungu-3-5.
8 - Ikhefu Lula
Hlala noma ume bese ubamba ibhande lokumelana ngezandla. Thatha ibhande phezu kwekhanda uphinde uqoqe izandla, uwahlise futhi uhambe kancane ukuze ululame esifubeni. Lungisa indawo yesandla sakho uma udinga ukungezwani okungaphezulu kwebhande. Bamba imizuzwana engu-10-30 bese uphinda izikhathi ezingu-2-3.