Ukwehlisa kuyisici esibalulekile kunoma yisiphi isimiso sokuqeqeshwa, kodwa yingxenye eyodwa iningi lethu linyuka njalo. Ungase ucabange ukuthi akusebenzi okuningi kuwe futhi uzizwe sengathi uchitha isikhathi esiyigugu ungase usebenzise ekusebenzeni kwangempela - ukuqeqeshwa kwe-cardio namandla.
Kodwa-ke, ukutakula kwakho kubaluleke kakhulu njengoba ukuqeqeshwa kanye nokuthulula kwangempela akusizi kuphela ukubuyisela umzimba wakho lapho ukhona ngaphambi kokuzivocavoca kwakho futhi ukwandisa ukuguquguquka , kuphumula. Ngezansi umzimba wami ophansi ozithandayo uhamba. Yenza lokhu ngemuva kokuzivocavoca futhi ngeke ulizisole.
Ukuqapha
Bheka udokotela wakho uma kukhona ukulimala, izifo noma ezinye izimo zezokwelapha.
Izinto ezidingekayo
Umshini wokuzivocavoca noma nje phansi
Indlela Yokwenza Lezi Zivivinyo
Yenza umsebenzi ngamunye njengoba ubonisiwe, ubambelela ngamunye ngemizuzwana engu-15-30, uphinda izikhathi ezingu-1-3. Gwema noma yikuphi ukunyakaza okubangela ubuhlungu noma ukunganaki.
1 - Umdwebo wesi-4 we-Hip
Ukulala phansi, uwele unyawo lwesokunxele phezu kwedolo langakwesokudla. Gcoba izandla ngemuva kwethanga langakwesokudla bese ubambezela kahle umlenze kuwe, ugcine umzimba okhululekile ukhululekile. Bamba imizuzwana engu-15-30 bese uphinda ngaphesheya.
Uma izinyathelo zakho ziqinile, ungase uzizwe unelungelo lokwelula ngaphandle kokuphakamisa umlenze phansi.
2 - Ukunyakaza kwe-Hamstring
Qamba phansi phansi ngamadolo ugobile uphakamise umlenze wesokudla phezulu, uyibambe ithole, isikhumba noma nomaphi lapho ungafinyelela khona. Flex unyawo futhi ngobumnene udonse umlenze kuwe ukuba uzizwe elula kule hamstrings. Bamba imizuzwana engu-15-30 bese ushintsha izinhlangothi.
Uma uzizwa ukhululekile noma ama-hamstrings akho aqinile, zama ukusebenzisa ibhendi yokumelana ukunika amandla ngaphezulu.
I-3 - Inja Yokumiswa Kwangaphakathi
Hlala phansi nge-torso yakho iqondile futhi ide. Letha izinyawo ndawonye phambi kwamadolo akho, ugobile futhi uphume ezinhlangothini, bese ubamba izinyawo zombili. Ukugcina umhlane uqondene, ubambelele kancane uze uzizwe ulula kancane emathangeni akho angaphakathi. Bamba imizuzwana engu-15-30.
4 - I-Hip Flexor Lunge Stretch
Ngena endaweni yokuhlala phansi, phansi kwesokunene nangokwesobunxele emadolweni, kokubili amadolo ngamagremu angaba ngu-90. Ukugcina i-torso iqondile futhi ingabambiswanga, phuma phambili, ucindezela ngobumnene uze uzizwe ulula phambi kwe-hip. Ungase futhi ufinyelele i-glutes ngokusula okujulile. Bamba imizuzwana engu-15-30 bese ushintsha izinhlangothi.
5 - Ukuguquka kwe-Hamstring Kneeling
Ngiyayithanda lokhu kuthutha, ikakhulukazi ukuhamba ukusuka esangweni elingenhla. Kusukela kuleso sikhundla sendawo, uvele uhambe emuva, ubeke isisindo sakho emgqeni wesobunxele ngenkathi uqondisa umlenze wakho wokunene. Bendlela phambili emlenzeni, ugcine uphethile phansi kuze kube yilapho uzwa ukudonsa kahle emhlane. Kungase kudingeke ugcine ukugoba okuncane emadolweni uma izintambo zakho zingama-tights. Bamba imizuzwana engu-15-30 bese ushintsha izinhlangothi.
6 - Pigeon Sula
Qala ezandleni nasemadolweni bese uletha idolo langakwesobunxele, uliphumule phansi phakathi kwezandla zakho (kufanele ube ngaphandle kwamadolo). Lungisa umlenze wesokudla ngemuva kwakho futhi, uma ungakwazi, ukugoba phambili uphinde ugcine izibikezelo phansi. Bamba imizuzwana engu-15-30 bese ushintsha izinhlangothi.
7 - I-Crossover iqhubekile esifubeni
Lesi sondlo sikhulu ekubhekeleni izinkalo, i-bandoti eqinile, nangemuva ephansi. Isihluthulelo salokhu kuthutha ukuletha amadolo emzimbeni, nje amasentimitha ambalwa ngenkathi ugcina phansi kokubili izinkathi. Qala ngokulala phansi futhi ulethe idolo elifanele esifubeni. Ukugcina iziqhezu phansi, ngokushelela udonsa ibhande elilingene ngamasentimitha ambalwa kuwo wonke umzimba, ukuya ehlombe lesokunxele. Bamba imizuzwana engu-15-30 bese ushintsha izinhlangothi.
I- Kneeling Ikholi Yula
Vula phansi bese uletha inyawo lesokunxele phambili phakathi kwezandla. Gcizelela umzimba wakho ngomusa ngenkathi ucindezela isithende phansi, uzizwa ululale ithole. Ungakhathazeki ngokuthola isihogo phansi, vele ucindezele phambili kuze kube yilapho uzizwa ulula.Hold imizuzwana engu-15-30 bese ushintsha izinhlangothi.
9 - IT Band Yelulela
Ngiyayithanda le nsimu yebhande le-linotibial, umgudu owela ngaphandle kwethanga, ukuxhuma emadolweni. Qala ngokuwela unyawo lwesokunxele ngakwesokudla. Thatha ingalo engakwesokunxele bese ubambelela ngokuzithoba ngakwesokudla, ucindezela umlenze ukuze uzizwe ulula phansi ithanga lakho langaphandle. Bamba imizuzwana engu-15-30 bese ushintsha izinhlangothi.
10 - Ukukhohlisa i-Quad Stretch
Lala phansi ohlangothini lwakho usebenzisa i-elbow yakho ibhalansi. Usebenzisa enye ingalo yakho, kancane kancane udonsa unyawo lwakho ekubhekeni kwakho, ugcine amadolo ndawonye bese uguqa ngamadolo. Cindezela i-glutes ukuze ulande ngokujulile emigqeni. Bamba imizuzwana engu-15-30 bese ushintsha izinhlangothi.