Ukwehlisa kuyindlela eyinhloko yokwenza ngcono ukuguquguquka okuphelele kanye nokuhamba kokuhamba. Ngokufaka uhlelo oluvamile lokuguquguquka komzimba ohlelweni lwakho lokuzivocavoca uzokwenza:
- ngcono ukujikeleza
- phuthukisa uhla lokuhamba
- ngcono ukuma
- ukunciphisa ukuqina okuhlangene
- ukunciphisa ukungezwani kwemisipha
- ukuthuthukisa ukusebenza (kunobunqikithi ubufakazi obusekela lokhu)
- phuthukisa ikhono lakho lokuphumula
- vumela isikhathi sokuqeqeshwa kwengqondo, njengokubona ngeso lengqondo
Ukujwayela okuphelele kungathatha cishe imizuzu engu-10. Isikhathi esingcono kakhulu sokweluleka ngemuva kokushisa futhi imisipha ifudumele. Isikhathi esihle kakhulu sokwenza isimiso sakho sokuguquguquka ngemuva kokuzivocavoca. Yilapho imisipha ifudumala nalapho ungasebenzisa ukuphumula. Gxila ekubhekaniseni imisipha oyisebenzisayo kakhulu phakathi nokuzivocavoca kwakho noma imidlalo.
Izindlela ezifanele
- Yenza ukwelula okulinganayo. Lokhu kusho ukuthi kufanele njalo welula imisipha emibili yomzimba wakho ngokulinganayo. Ungalulali olunye uhlangothi ngaphezu kolunye uhlangothi.
- Gwema ukwelula ngokweqile. Ungalokothi ulandele iphuzu noma ubuhlungu. Uzozizwa unesisindo esincane noma udonsa umsizi ekuphakameni kwe-stretch.
- Hamba kancane! Sula njalo kancane kancane. Bamba ukwelula cishe imizuzwana engu-15 bese ukhulula kancane kancane.
- Ungalokothi uqhube noma udilize ngenkathi usulele. Lokhu kungabangela ukulimala njengoba imisipha iqhutshwa ngaphandle kwamandla ayo. Zonke izintambo kufanele zibe bushelelezi, futhi ziphuze.
- Ungakhohlwa ukuphefumula. Ukuzivocavoca umzimba kufanele uphumule. Ukulula okujulile, ngisho nokuphefumula kuyisihluthulelo sokuphumula. Ungalokothi ubambe umoya wakho ngenkathi usule.
Kunconywe Kunconywa
Ukugcoba: Hlala phansi phansi ngomlenze owodwa ngqo phambi kwakho kanye nomunye umlenze ugobile (unomphela wonyawo othinta intambo yangaphakathi yomlenze okhishiwe).
Gcina imhlane yakho iqondile futhi incike phambili kusuka ezinqulwini. Hlela izingalo zakho phambili ngasezinyaweni zakho ezithunyelwe. Misa uma uzizwa udonsa ku-hamstring. Bamba imizuzwana engu-15 bese uphinda ngomunye umlenze wandiswa.
I-Hip Flexor - I-Psoas Hamba : Hlala emuva kwakho. Bhonya umlenze wakho wesobunxele bese uyiletha kuwe. Hamba kahle ngesonto lakho lesokunxele ngesandla sakho sokunene bese uyidonsela kancane phansi futhi ngakwesokudla uze uzizwe ulula. Vula ikhanda lakho ngakwesobunxele. Umlenze wakho wesokudla kufanele uhlale phansi phansi. Bamba imizuzwana engu-10 bese uphinda ngomunye umlenze.
Ukubuya okuphansi: Hlala phansi phansi ngamadolo ogobile. Sebenzisa izandla zakho ukuze uzidonsa esifubeni sakho. Phakamisa ikhanda lakho namahlombe phansi kuze kube yilapho ikhanda lakho liba ngamasentimitha ayisithupha ukusuka emadolweni akho. Phambanisa amaqabunga akho. Gwema ngokuzenzekelayo emuva nangaphandle kule ndawo ngamasekhondi angu-30.
Ukumisa i-Quad : Hlala ngakwesokudla sakho ngogama lakho lokunene liboshwe nge-angle-degree engama-90. Bhonya umlenze wakho wesobunxele bese ubamba ku-ankle ngesandla sakho sobunxele. Hamba ngomusa isithende sakho sesobunxele ngakwesokunxele ngakwesokunxele sakho se-butt. Ngokushesha nje lapho uzizwa ulula e-quad yakho yesokunxele, wehlisa kancane ibhande lakho lesokunxele kuya phansi ngemuva kwamadolo akho okunene. Bamba imizuzwana engu-15 bese uphinda ngomunye umlenze.
Ikholi elimileyo Yelulela : Hlala ubude bengalo kude nodonga ngezinyawo zakho ububanzi be-shoulder. Slayida inyawo elingakwesokunxele emuva cishe ngamasentimitha angu-18, uguqa ngamadolo bese izintende zombili zihlala phansi. Bhonqa idolo lakho langakwesokudla bese uhambisa kancane kancane isikhumba sakho kuze kube yilapho uzizwa ulele ethole nase-Achilles emlenzeni wesobunxele. Bamba imizuzwana engu-15 bese uphinda ngomunye umlenze.