Ukwandisa ubuhlungu kanye nokuthintana kwethanga langaphakathi ngalolu lula olulula
Ukuhluma nokuhlala kwekhanga langaphakathi, ngezinye izikhathi elibizwa ngokuthi i-butterfly stretch, kwenza njengoba igama layo lisho ukuthi: welula i-groin kanye nethanga langaphakathi. Kuyinto enhle kakhulu kubadlali abadlala insimu noma ezemidlalo yasenkantolo , abagijimi, nanoma ubani onomlenze oqinile noma umlando wokulimala .
Sebenzisa lesi sondlo ngemuva kokufudumala ngokufudumele ukuze ugweme ukudlula umfutho obandayo.
Izindlela ezinhle zokufudumala zihlanganisa ukugxuma, ukuweqa, ukuhamba ngezinyawo, ukuhamba endaweni, noma ukunyakaza okunamandla okulingisa noma yiliphi umdlalo owenzayo. Kodwa njengoba lokhu kuhanjiswa kwenziwa ngehafu engezansi yomzimba wakho, kungcono ukhethe ukunyakaza okuzokwenza imisipha ekuguleni nasezintweni zangaphakathi zithande futhi iphendule.
Indlela Yokwenza I-Groin ne-Inner Thigh Stout
- Hlala phansi noma ubeke phansi imilenze yakho phambi kwakho.
- Finyelela phambili bese uthatha unyawo lwakho lokunene. Kuhle ukuguqa ngamadolo ukusiza isandla sakho nezinyawo ukuxhuma. Hamba ngesineke unyawo lwakho lokunene uphendule ekugqabeleni kwakho kuze kube yilapho usendaweni ekhululekile futhi inyawo lonyawo libhekene nethanga lakho lesobunxele.
- Bhonya idolo lakho lesobunxele ukuze ulethe unyawo lwakho lwesobunxele ukuya ekuguleni kwakho ukuze umuthi wayo uthinte umthamo wonyawo lwakho lokunene.
- Bamba izinyawo zakho ngezandla zakho uphinde ubeke izintambo zakho emadolweni akho.
- Ngesikhathi ugcina umhlane wakho uqonde (akukho slouching), vumela amadolo akho awe phansi. Ungafaka ukucindezela kancinci emthangeni wangaphakathi ngokucindezela ngobumnene emadolweni ngamabhande. Kufanele uzwe ukudonsa ngobumnene nokuhlukumezeka ku-groin.
Bamba ukwelula kwamasekhondi angu-20 kuya kwangu-30. Khululwa bese uphinda izikhathi ezintathu.
Uma Udinga Ukwandisa Ukwedlula
Into yokuqala ongayenza ukuze uthole ukulula okuvela kuvemvane ukuletha izinyawo eziseduze ekuqondeni ubuhlungu bakho.
Njengoba uguquguquka kakhulu, ungathola ukwehla okujulile kwezinkalo futhi ubuyele ngokuya phambili esihlalweni.
Exhale futhi ulinde phambili, gcina umhlane wakho bese uvumela isifuba sakho ukuba sisondele phansi ngangokunokwenzeka.
Amathiphu okuqinisekisa ifomu elifanele
Njengoba nje ungalimaza ezemidlalo nemisebenzi, ungazilimaza ngokwakho ngenkathi usulele uma izinyathelo ezithile zokuphepha zingathathwa. Lokho okushiwo kakade ukuthi: Ukufudumala ngokwenza uhlobo oluthile lomsebenzi oshukumisayo okungenani amaminithi angu-5. Ezinye zihlanganisa:
Ungadabuki. Njengoba lokhu kungadonsa ama-tendon ne-muscle ukufaka amaphuzu esikhundleni salokho ofuna ukukwenza, okwandisa imisipha. Ngaphezu kwalokho, ukugubha kungakha izinyembezi ezincane emisipha, futhi njengoba ziphulukisa amafomu omzimba omzimba ongenza imisipha ibe nzima futhi ingabi nezimo ezincane. Ngokuyinhloko, ukuqhuma kungaholela ezingxenyeni ze-hypermobile kanye nokungalingani kwemisipha. Esikhundleni salokho, sebenzisa izinyathelo ezisheshayo, ezibushelelezi lapho wenza isandla sakho.
Ungacindezeli phansi ngamandla amakhulu. Njengokunciphisa, lokhu kungenza ukucindezela okungafuneki emathethini, imigqa kanye nokufaka amaphuzu; ngaleyo ndlela okwenza ube nengozi yokulimala noma ukunaka.
Ungabeki umoya wakho ngenkathi usulele. Uma sifunde lutho ku-yoga, ukuphefumula kungakusiza ukwelula ngokujulile. Bhala njengoba uphumule futhi uphume njengoba uqala ukwenza lo msebenzi.