Okuhamba phambili okuhamba ngebhayisikili

Gcina ukuguquguquka kanye nomlenze ngalezi zindlela lapho ujikeleza

Ukuhamba ngebhayisikili ukuvivinya umzimba okuphindaphindiwe okungaholela ekuqiniseni ezinhlokweni eziningana zomzimba. Ukwehlisa emva kwebhayisikili kungaba nezinzuzo ezihlukahlukene uma kwenziwa kahle. Qinisekisa ukuthi ubuyekeza iziqondiso zokulula eziphephile .

1 - I-Quad Emile

I-quadriceps (quads) iqoqo lezinhlanzi phambi kwethanga. Lezi zinsizwa zithandwa kakhulu ngamabhayisikili futhi ngokuvamile zijwayele ukukhathala nokugcoba. Nakhu okulula ukuma kwe- quadiceps . Ungase ufune ukuba nodonga noma okuthunyelwe ngesandla ukuze uthinte ibhalansi.

1. Ngenkathi umile, bhonqa idolo lakho langakwesokudla bese ulethe isithende sakho esivumelwaneni sakho.
2. Finyelela ekhanda lakho ngesandla sakho esingaphambene (kwesokunxele).
3. Sukuma uqonde bese udonsa imisipha yakho yesisu, uguqa ngamadolo.
4. Bamba ukwelula kwamasekhondi angu-20 kuya kwangu-30.
5. Khululwa bese uphinda ngomlenze wesokunxele.

2 - Ikholi Elimisiwe Lula

Imisipha yamathole (gastrocnemius) igijima ngemuva komlenze wakho ophansi. Abagibeli bamabhayisikili basebenzisa le misipha njalo ngesikhathi sokunyakaza. Ungenza izinhlobonhlobo zamathole ezelulekile . Lokhu kungenziwa ukuma:

1. Yima unyawo kude nodonga, ubhekane nalo.
2. Ukwandisa umlenze owodwa ngemuva kwakho, ubeke leli gama ngqo futhi izinyawo zakho zihlala phansi.
3. Gcina phambili bese ugoqa idolo elibheke phambili, uzizwa ukuhlukumeza emisipha yomlenze wakho wangemuva. Uma kudingeka, welula isandla sakho odongeni ukuze uthole ukusekelwa.
4. Bamba imizuzwana engu-10.
5. Phinda ngomunye umlenze.

Isihluthulelo se-Hip no-Emuva Emuva

Kuhle ukuvula izintambo bese welula imisipha yezinyopho, ubuhlungu, nokubuyela emuva. Ukuhlala, ngisho nasebhayisikili, kubangela ukuthi lezi zinhlanzi zifinyeze futhi iqembu lezinsizwa eziphikisayo liye landa. Lesi sikhwama nesokunxele se-back back futhi kuhle kakhulu kubagolfu.

1. Qala endaweni ehamba phambili yomlenze ngesigxathu sakho sokunene phambili. Yehlisa idolo lakho lesobunxele emhlabathini.
2. Beka i-elbow yakho yangakwesokudla ngaphakathi kwamadolo akho okunene.
3. Cindezela uhlangothi lwakho lwesokudla ngobumnene ukuya emadolweni akho okunene bese uphonsa isifuba sakho ngakwesobunxele.
4. Finyelela ingalo yakho engakwesokunxele emva kwakho uze uzizwe ulula kancane empilweni yakho engezansi kanye nokuhlunga kwesokudla.
5. Bamba ukwelula cishe amasekhondi angu-20 kuya kwangu-30, bese ukhulula
6. Phinda ngomunye umlenze.

4 - I-Hip Flexors ne-Psoas Stretch

Izimpande ze-hip ziyiqembu lezinhlanzi eziletha imilenze phezulu ngase-trunk. Abagibeli bavame ukuba nama-flexible hip flexers ngoba ukuhamba ngebhayisikili akukaze kuvumele ukuthi ithanga lilandise ngokugcwele. Ukugcina i-hip flexers limber kubalulekile ekugwemeni ukungalingani kwemisipha nokuqina kokuhamba ngemva kokuhamba. Sebenzisa le- flexible ye-hip ne-psoas stretch , engenziwa yimi, noma inguqulo ephakeme kakhulu ehamba nayo yonke phansi.

1. Hamba ngonyawo lwakho lwesokudla phambili futhi unyawo lwakho lwesokunxele lubuyele emuva. Bhonqa idolo lakho langakwesokudla nge-angle-degree engama-90 ibe yindawo ehamba phambili.
2. Beka izandla zakho emadolweni akho phambili bese ucindezela phansi, uhambisa izinyathelo zakho phambili ukuze uzizwe ulula ngakwesokunxele sakho.
3. Bamba ukwelula ngamasekhondi angaba ngu-20 kuya kwangu-30, ukhulule.
4. Phinda ngomunye umlenze.

5 - Ukujula okulula

Abagibeli bamahhashi bachitha isikhathi esiningi bazingelwa phezu kwezibhebhe. Lesi sisekelo esiyisisekelo sehlombe singasiza ukuvula isifuba bese ukhulula ihlombe eliqinile.

1. Qala ngamahlombe akhululekile. Phakamisa ingalo yakho yangakwesokudla bese ugoba umlenze, ulethe isandla sakho ngemuva kwekhanda lakho ukuze uthinte ngemuva kwakho.
2. Letha ingalo yakho kwesobunxele phezu kwekhanda lakho bese ubeka isandla sakho sobunxele ngakwesokudla sakho ukusekela ngobumnene isandla sakho sokunene ngenkathi ulula.
3. Bamba imizuzwana engu-10 kuya kwangu-15, bese ukhulula.
4. Phinda ngomumo wesokunxele.

6 - Uhlezi Hstring Stretch

Njengezimpande ze-hip, ama-hamstrings awanweli ngokugcwele ngenkathi ehamba ngebhayisikili futhi angangenelela ekuqineni. Le ndlela yokwehlisa i-hamstring ingasiza ukugcina ubude emagodini.

1. Hlala ngokuqondile ngqo emilenzeni.
2. Ukwandisa izingalo zakho futhi ugobe okhalweni, ugcine kahle amadolo akho. Bend kuze kube ngangokunokwenzeka.
3. Bamba imizuzwana engu-15 kuya kwangu-30. Nethezeka.
4. Phinda kathathu.

7 - I-Plantar Fasciitis Yolula

Uma unezinhlungu ezinyaweni ngenkathi uhamba ngebhayisikili, lo mhlaba owuhlaza we-fascia ungakusiza ukukhulula ubuhlungu phakathi kwe-fasta plantar, ibhande lezincuba ezinamandla ezixhumene nazo ezihamba ngaphansi kwezinyawo kuya kwesithende.

1. Ngesikhathi uhlezi, finyelela phambili futhi uqondise unyawo lwakho. Uma kulula, ungakwenza lokhu ngokuwela umlenze wakho nokubamba unyawo lwakho.
2. Donsa izinzwane zakho uphendukele ku-shin yakho, uzizwe usule phansi phansi kwezinyawo zakho. Ungasekela unyawo lwakho ngesinye isandla sakho.
3. Bamba imizuzwana engu-10.
4. Yenza lokhu kunwetshwa kathathu ngezinyawo, ukushintsha izinyawo.

8 - I-Piriformis Yula: I-Pigeon Yelula

Abagibeli bezimoto badinga lokulula kwebhodi le-aliotibi ne-piriformis. Lokhu kunwetshwa okuphambili, okubizwa ngezinye izikhathi ngokuthi i- pigeon ku-yoga.

1. Qala endaweni yokumisa esandleni sakho nasezinzwaneni.
2. Slayida ibhande lakho langakwesokudla phambili, uligcobe ngakho inyawo lakho lokunene likhomba ngakwesokunxele sakho futhi eceleni kwakho kwamadolo nezinyawo zakho uthinta phansi.
3. Slayida umlenze wakho wesobunxele emuva kuze kube lapho ukhululekile, wehlisa umzimba wakho phansi, ugcine isikwele sakho esikhwameni phansi.
4. Izingalo zakho zingase zibe ezinhlangothini zakho ngeminwe kusiza ukunikeza ibhalansi, noma ungakwazi ukuqhubekela phambili futhi ubambe ngeziphambili zakho phansi.
5. Bamba imizuzwana engu 30 kuya ku-60 elula futhi ukhululiwe.
6. Phinda ngomunye umlenze.