Le ndlela yokwelula eyisisekelo ihlose imisipha yezinqulu, imilenze, isifuba, nangemuva. Uzosebenzisa ibhande lokuphikisa noma ithubhu, okuzokuvumela ukuba ukhulise ukulula kwakho futhi ukwandise ukuguquguquka kwakho.
Isihluthulelo sokwenza lokhu kusebenza kuphumelele ukusebenzisa ukungezwani okwanele ukujula ukwelula kwakho ngaphandle kokuya kude kakhulu. Ukwelula ngamunye kumele uzizwe kahle. Uma imisipha yakho igubha, lokho kusho ukuthi ungase uhambe kakhulu.
Ukuze uthole izinga elifanele lokuguquguquka, kungase kudingeke ulungise lapho ubamba khona ibhande. Uma ungenayo ibhande, ungasebenzisa futhi ithawula, nakuba ungawutholi uhla lwezinyathelo ongazithola ngebhokisi lokumelana.
1 - Amathiphu okusebenza
- Yenza lezi zinsuku emva kokuzivocavoca noma usuku lonke ukuthuthuka kwezimo nezimo zokuphumula.
- Yelulela ezingeni lakho lokududuza - ama-stretches kufanele azizwe kahle.
- Bamba kancane kancane okungenani imizuzwana engu-15 bese uphinda ukwedlula ngamunye uma unesikhathi.
- Kuhle ukukwenza lokhu lapho imisipha yakho ifudumele uma kungenzeka. Uma imisipha yakho ibanda, thatha isikhathi sakho ukuze uvikele ukulimala.
2 - Ukunyakaza kwe-Hamstring
Themba phansi ne-loop band eduze komlenze onyawo, ubambe ama-bands eduze nonyawo lwakho ukuze udale ukungezwani. Phakamisa umlenze wesokudla ngangokunokwenzeka lapho ugcina umlenze wesokunxele ugobile phansi. Bamba ngomusa umlenze wokunene kuwe, welula ngemuva komlenze.
Bamba imizuzwana engu-15-30 bese ushintsha izinhlangothi.
I-3 - Inja Yokumiswa Kwangaphakathi
Lala phansi kanye ne-loop band eduze nonyawo wokunene, ukubamba phezu kwamabhande ngakwesokunene ukuze udale ukungezwani. Gwema kancane umlenze wokunene uze uhlangothini uze ufike phansi uze uzizwe unwelele emthangeni wangaphakathi. Ungase ufune ukusekela umlenze ngolunye uhlangothi ukuze ungabe usulele kakhulu.
Bamba imizuzwana engu-15-30 bese ushintsha izinhlangothi.
I-4 - I-Hip Stretch
Qala phansi kanye ne-loop band eduze nonyawo wokunene, ubamba ama-bands ngehlangothini oluphambene. Hlukisa umlenze wesokunxele phansi bese ubeka kancane umlenze wesokudla emzimbeni futhi ngakwesobunxele njengoba ungase uhambe uzizwa ulula e-hip kanye ne-glute.
Bamba imizuzwana engu-15-30 bese ushintsha izinhlangothi.
5 - Ukwehlisa Okuphezulu Kwesokudla
Hlala phansi phansi imilenze inwetshiwe futhi ugibele ibhande nxazonke zombili izinyawo. Dlulela ibhande bese ubamba uhlangothi ngalunye ngezandla zombili eduze kwezinyawo. Gwema ngomusa emuva, ululaze emuva ngemuva kwegumbi bese usebenzisa ama-bands ukuze udale ukungezwani futhi wengeze ekusweleni. Gcina i-abs ingenwe futhi uzame ukuwa phezu kwemilenze.
Bamba imizuzwana engu-15-30.
6 - Ikhefu Lula
Esikhundleni esiphambanweni noma esihlalweni, bamba ibhande ngezandla ngamasentimitha ambalwa ngaphandle. Bamba ngobumnene izingalo phansi futhi phansi njengalokhu ungakwazi ukwelula esifubeni. Kungase kudingeke ulungise izandla zakho ukuze ushintshe ukungezwani ebhentshini uma kunzima kakhulu noma kukhululekile kakhulu. Lokhu kufanele kube ukwelula kahle. Uma unenkinga yehlombe, ungase ufune ukweqa lo msebenzi.
I-7 - I-Side Stretch
Esikhundleni esiphambanweni noma esihlalweni, ubambe ohlangothini olulodwa lwe-tube ngesobunxele bese ufinyelela ingalo ngakwesokudla. Bamba ngakolunye uhlangothi ngesandla sokunene bese udonsa ngobumnene, udale ukuhlukumeza futhi welula ohlangothini lwesobunxele okhalweni. Zama ukungadabuli emuva, kodwa gcina i-torso iqonde.
Bamba imizuzwana engu-15-30 bese uphinda ngaphesheya.
8 - I-Quad Stretch
Hlala phansi phansi umlenze wesokudla ugobile phambi kwakho, umlenze wesokunxele ugobile ngemuva kwakho. Vula ibhande elizungeze phezulu kwesokunxele. Hamba ngakwesokudla ngakwesokudla futhi usebentise leli bhande ukuze udonsa ngesithende isithende ukuze ubambe iqopha phambili kwethanga. Cindezela i-glutes ngokusula okujulile.
Bamba imizuzwana engu-15-30 bese uphinda ngaphesheya.