Indlela Yokuthola Ngokuphepha Vuka Futhi Ubuyele Kuphansi

Kulula kanjani ukuthi uvuke futhi uhlele phansi? Impendulo yalo mbuzo ingase ixhomeke ezintweni ezimbalwa-iminyaka yakho, ubuningi bokulimala owake waba nayo futhi, yebo, kungakhathaliseki ukuthi kukhona okuthile phansi okubaluleke ngempela .

Uma kunzima noma kubuhlungu, ungakugwema ukwenza lokho, kodwa kuyinkhono ebalulekile okufanele ube nayo, ikakhulukazi uma sikhula. Kubaluleke kakhulu ukuthi ikhono lethu lokwenza lokhu empeleni liyisilinganiso sokuqina kwethu nokuphila isikhathi eside. Ukukhuphuka nokuya phansi kwamakholi phansi cishe yonke indawo yokuzivocavoca nayo yonke ingxenye yemizimba yethu: ukulinganisela , amandla omzimba , amandla emzimbeni aphansi , ukuguquguquka nokuxhumanisa.

Uma unenkinga kulezo zindawo, zithi awunakho ukuguquguquka okukhulu ezinkalweni zakho noma ibhalansi yakho ibonakala, kungase kube yinselelo enzima. Ungasebenzisa njalo isihlalo noma olunye ukusekelwa, kodwa umqondo omuhle ukujwayela ukukhuphuka noma phansi ngaphandle kokuzungezile kodwa umzimba wakho.

Uma uzizwa ukhululekile, kungase kubonakale kungenakwenzeka, kodwa kukhona indlela ephephile yokuvuka nokuhla phansi, kungakhathaliseki isimo sakho. Ukuthatha isinyathelo ngesinyathelo futhi uyenze ngaso sonke isikhathi, kungakusiza ukwazi leli khono elibalulekile.

1 - Isinyathelo soku-1: Hlala emlenzeni wakho onamandla, isinyathelo emuva nangomlenze wakho weaker

1. Ukunquma umlenze wakho onamandla kunazo zonke, ngokuvamile ohlangothini lwethu oluvelele, futhi ubeke sonke isisindo sakho emlenzeni.
2. Yenza enye inyawo emuva emuva kwezinyawo ezingu-1-3, ukuze ube nesimo esinqunyiwe. Bamba esihlalweni uma udinga ukukwenza, kodwa zama ukuhamba ngendlela yakho ukuze ungadingi isihlalo.
3. Phakamisa izandla zakho entanyeni engenhla yomlenze wangaphambili lapho ulungiselela isinyathelo esilandelayo.
4. Lona inselele yokuqala yokulinganisela, ngakho-ke bamba ingqikithi yakho ukuze unike umzimba wakho uzinze.
5. Uma uzizwa uzinzile, hamba uye esiteshini esilandelayo.

Ukuzivocavoca Ukuthuthukisa Ukulinganisela Kwakho Kanye Namandla Kulesi Sigaba

• I-Wall ihlala - Yibambe imizuzwana engu-10-30
• Ama-Squats One-Legged Squats asetshenzisiwe / asekelwe - 1-2 amasethi we-10-12 reps
• I-Leg Lift eqondile - 1-2 amasethi we-10-12 reps
• I-Knee ikhuphuka ne-Med Ball - Izinhlangothi ezihlukile ze-16 zibuyela emuva
• Buka lezi zivivinyo kulo mandla omzimba ophansi, ukuzinza, nokuguquguquka kokusebenza

2 - Isinyathelo 2: Kneel esiteji

1. Ngomlenze wakho oqinile, omunye umlenze emuva, sebenzisa izandla zakho entanyeni engenhla yomlenze wangaphambili njengesekelo njengoba uphonsa amadolo emuva bese uyinciphisa phansi.
2. Hlanganisa i-abs yakho futhi usebenzise amandla wezandla nezenzalo zakho ukuze ubambe umzimba, uvumele idolo lifike phansi phansi ngobumnene, esikhundleni sokuwa kanzima kakhulu.
3. Futhi, ungasebenzisa isihlalo uma udinga ukukwenza, kepha zama ukwenza indlela yakho kuze usebenzise umzimba wakho siqu.
4. Lona inselelo yesibili yokulinganisela, ngakho-ke qhubeka uqinisa ingqikithi yakho ukuze unike umzimba wakho uzinze.
5. Uma uzizwa uzinzile, hamba uye esiteshini esilandelayo.

Ukuzivocavoca Ukuthuthukisa Ukulinganisela Kwakho Kanye Namandla Kulesi Sigaba

• Ama-Lunges asekelwe - ama-1-2 we-8-10 aphinde abuyele eceleni
• Sihlalo we-Squats - ama-1-2 we-10-12 reps
• I-Wall Pushups - 1-2 amasethi we-10-12 reps
• I-Quadriceps Nciphisa - izikhathi ezimbili ohlangothini ngalunye, ubambe imizuzwana engu-30
• Uhlezi u-Hamstring Stretch - izikhathi ezimbili ohlangothini ngalunye, ubambe imizuzwana engu-30

3 - Isinyathelo sesi-3: Thatha isandla esisodwa esiteji sosizo

1. Kusukela endaweni eguqa, gcina isandla sakho siboshwe ekhondweni eliphezulu ngenkathi uthatha esinye isandla phansi, eduze kwesinyathelo sangaphambili.
2. Yilapho udinga i-hip ne-back flexibility. Uma unzima, kungase kudingeke ulungise umkhondo wangaphambili, ukuwuthatha phambili emaceleni njengesibonelo, ukwenza lokhu kukhululeke kakhulu.
3. Sebenzisa i-abs yakho lapha njengesekela lomgogodla wakho njengoba ulungele isinyathelo esilandelayo.

Ukuzivocavoca Ukuthuthukisa Ukulinganisela Kwakho Kanye Namandla Kulesi Sigaba

• Uhlezi u-Hip Stretch - izikhathi ezimbili ohlangothini ngalunye, ubambe imizuzwana engu-30
• Izandiso Zezansi Eziphansi - 1-2 amasethi we-10-12 reps
• Isisindo se-Spine - 1-2 amasethi we-10-12 reps

4 - Isinyathelo 4: Yenza Kuzo Zonke Zine

1. Kusukela esikhundleni sokugcina, ngesandla esisodwa phansi, isinyathelo sakho esilandelayo ukuthatha iminyango yangaphambili ukuze uhlale endaweni yonke.
2. Uma unenkinga yokuguquguquka, kungase kudingeke 'usize' lowo mlenze wangaphambili ngokubamba iqheqa noma ithole bese uhambisa umlenze ubuye endaweni. Njengoba usebenza, lokhu kuthutha kufanele kube lula.
3. Uma usesikhundleni, zombili izandla kufanele zibe ngaphansi kwamahlombe, kokubili amadolo ngqo ngaphansi kwezinkuni.
4. Qinisekisa ukuthi ugcine ingqikithi yakho ihlanganyela lapha futhi. Kuzokusiza nge-balance yakho nokuzinza.

Ukuzivocavoca Ukuthuthukisa Ukulinganisela Kwakho Kanye Namandla Kulesi Sigaba

• Ukuma Cat kanye Cow - 5 breaths
• Izinyoni zezinyoni - 1-2 amasethi we-10-12 reps
• Cat kanye Cow esiteji - 5 ukuphefumula

5 - Isinyathelo sesi-5: Hlala ku-Hip bese uhlala phansi

1. Kusukela esimweni esiphezulu se-four-fours, ungakwazi manje ukujikeleza umzimba ohlangothini olulodwa, nganoma yikuphi uhlangothi lukhululekile kuwe, uthatha uhlangothi lomlenze phansi bese uhlala phansi.
2. Ungakhothamela ngamadolo bese uphumula emlonyeni uma ukhululekile, noma ungaqhubeka uze uhlezi phansi endaweni yakho engemuva.
3. Manje usulungele noma yini ofuna ukuyenza phansi.
4. Noma nini lapho usukulungele ukuma emuva, ungaphambukisa inqubo.

Hlanganisa lezi zintuthuko njalo, kanye nezivivinyo eziphakanyisiwe, ukuze ukhule futhi usebenzise uketshezi oluthe xaxa ekukhuphukeni nasehla phansi. Uzothola ukuthi ukwazi ukwenza lokhu kalula kuzokwenza ezinye izinto zansuku zonke zilula futhi.

6 - Thola isipele kusuka esiteji

Ukuze uphinde uphinde uphinde uphinde uguqule inqubo:

1. Ngena kuwo wonke ama-four
2. Thatha umlenze onamandla phambili, uguqe ngamadolo, isandla esiphikisanayo phansi ukuze ulinganise.
3. Phakamisa up, ubeke izandla zombili ku-quad yangaphambili.
4. Vula izinzwane ezingemuva ngaphansi bese uphonsa izandla zakho ku-quad, usebenzisa amandla wethanga nomzimba ongaphezulu ukuze uphendule emuva esimweni sokuma.
5. Buyisela izinyawo, ume umude futhi uphindze kaningi ngangokunokwenzeka.