Ukuthunyelwa kokuhamba kwesikhathi yisikhathi esihle sokwelula ngoba imisipha yakho izofudumala. Lezi zindawo zibheke ezindaweni ezithile ezivame ukuqina ngesikhathi nangemva kokusebenza. Yenza kube yingxenye yendlela yakho yokuhamba ngemuva ukusiza ukuthuthukisa ukuguquguquka kwakho, induduzo nokusebenza kwakho.
I-Hamstring Stretch
Lesi sondlo sezintambo sizizwa sihle, futhi kulula kumhlane wakho kunalokho ukugoqa-phezu kwe-stretch. Nakhu okumele ukwenze:
1. Ulale emhlane wakho ngemilenze yakho bese ubuyela emuva ngqo. Qinisekisa ukuthi umhlane wakho ophansi usezingeni futhi izinyathelo zakho ziyizinga.
Bendisa ibhande lakho lesobunxele bese ugcina umlenze wakho wesobunxele uphahleni phansi.
3. Gwema kancane kancane idolo lakho lokunene, ubambe ngemuva komlenze wakho ngezandla zombili.
4. Hamba ngomusa umlenze wakho wokunene lapho ugcina izinyathelo zakho phansi. Bamba imizuzwana engu-20-30. Phinda ngakwesokunxele sakho.
Uma ulungisa umlenze wakho kunzima kakhulu, ungenza nalolu daba ngamadolo agugile.
2 - I-Quad Stretch
Ama-quadriceps akho (amathanga angaphambili) anemisipha enamandla esebenza kanzima uma usebenza, ngakho-ke kubalulekile ukuthi uwalethe. Nakhu okumele ukwenze:
1. Hlala ngokuqondile (ungalindeli phambili), phakamisa unyawo lomlenze wakho wokugwedla ngemuva kwakho, bese uthatha unyawo lwakho ngesandla sakho ngaphesheya.
2. Phonsa isithende sakho ngokucophelela ku-butt yakho, uzizwe unwelele ku-quad yakho.
3. Gcina umlenze wakho uqondile bese uzama ukugcina amadolo akho eduze ngangokunokwenzeka.
4. Bamba isikhala semizuzwana engu-15 kuya kwangu-30. Khulula futhi uphinde. Shintsha imilenze bese uphinda izinyathelo komunye umlenze.
3 - Inkomo Yula
Imisipha yakho yenkomo isebenza kanzima uma usebenza, ngakho-ke bayodinga ukulula okuhle uma usuqedile. Lokhu kulula kubalulekile ekuvimbeleni ama-shin splints . Nakhu okumele ukwenze:
1. Faka izandla zombili odongeni ngezikhali.
2. Hlala eduze nodonga ngomlenze owodwa ugijime phambili futhi omunye umlenze wabuyela emuva ngamadolo akho ngqo futhi unyawo lubheke phambili.
3. Gcina isithende sezinyawo zakho ngemuva.
4. Yizwani ukwelula kwethole lomlenze, bese ubamba imizuzwana engu-30 kuya kwengu-60.
5. Phinda ngomlenze ohlukile.
I-Lunge ye-Lunge ephansi
Lokhu kunwebeka okukhulu kwemisipha ye-hip ye-flexible , okusebenza kanzima ukuphakamisa imilenze yakho phezulu ngesikhathi usebenza. Nakhu okumele ukwenze:
1. Hamba ungene endaweni ye-lunge.
2. Gcina izinzwane zakho zibheke phambili futhi uhlangothi lwakho oluphezulu luqondile. Umlenze wakho wempuphu kufanele ubuyele emuva ngemuva kwakho.
3. Cindezela phansi ngezandla zakho bese wandisa izintambo kuze kube yilapho uzizwa ulula kusukela ngaphambili kwe-hip yakho naphezulu kwethanga lakho (lomlenze wakho ongemuva).
4. Bamba imizuzwana engu-30-60 bese ushintsha izinhlangothi.
5 - I-IT Band Yisa
Indawo ejwayelekile yokuqina kwabagijimi abaningi yi- band i-iodibial (i-ITB ), i-tendonous and fascial band eqala esikhwameni bese iwa phansi. Lokhu kumile kwe-IT band stretch kungasiza ukwelula i-IT band yakho futhi kunciphise ingozi ye-IT band syndrome. Nansi indlela yokwenza ngayo:
1. Ngesikhathi esesimweni esiqondile, phambuka umlenze wakho wesokudla ngakwesokunxele sakho.
2. Hlala kancane phambili futhi uhlangothini lwakho lwesobunxele uze uzizwe ululalele ngaphandle komlenze wakho wokunene.
3. Phakamisa isandla sakho sokunene phezu kwekhanda lakho bese ulendlulisela ngakwesokunxele sakho.
4. Bamba imizuzwana engu-30 bese uphinda ngomlenze wakho wesobunxele.
6 - Butterfly Stretch
Ukwelula lokhu, okubizwa ngokuthi i-butterfly stretch, welula amathanga angaphakathi nangendawo yokugaya.
1. Hlala phansi. Bhonqa amadolo bese uletha phansi phansi izinyawo zakho, ukuze amadolo akho akhombiswe ezinhlangothini.
2. Gqoka izandla zakho ezinyaweni zakho bese uhambisa kancane izithende zakho emzimbeni wakho kuze kube yilapho ungakwazi khona.
3. Hlelela phambili phambili bese ucindezela amadolo akho phansi. Kufanele uzizwe ulula kancane emathangeni akho angaphakathi.
4. Uma i-stretch izwa kulula kakhulu, incike phambili phambili njengokungathi uthinta ikhala lakho phansi. Kodwa qaphela ukuthi ungadluli.
5. Hlalani kule ndawo emasekhondi angu-30 kuya kwangu-60. Qinisekisa ukuthi awunamatheli ngesikhathi sehla.
6. Kancane kancane ubuyele esimweni sokuqala bese uphinda izinyathelo esinye isikhathi.
I-7 - I-Hip ne-Back Stretch
Lesi sondlo sikhulu kakhulu ezinkalweni zakho futhi uhlehla emuva. Nakhu okumele ukwenze:
1. Hlala phansi phansi imilenze yakho iqonde phambi kwakho.
2. Phakamisa umlenze wakho wokunene bese uyidlulisela phezu komlenze wakho wesobunxele, okufanele uhlale uqonde.
3. Thatha umlenze wakho wokunene esifubeni sakho bese uphazamisa isiqu somzimba wakho ukubheka phezu kwehlombe lakho langakwesokudla.
4. Bamba imizuzwana engu-15 kuya kwangu-30.
5. Shintsha imilenze bese uphinda ngokulandelana.
8 - Izikhali ne-Abs Stretch
Lokhu kuhamba kuphelele ekululazeni izingalo zakho nezibopho, noma izicathulo zomzimba. Nakhu okumele ukwenze:
1. Hlala ngezinyawo zakho ubude obude.
2. Gweba izingalo zakho ngaphezu kwekhanda lakho, ulahle amahlombe akho kude ezindlebeni zakho.
3. Hlala emuva kuze kube lula ngaphandle kokulimaza umhlane wakho.
4. Phindela emuva futhi uncike ngakwesobunxele bese uya kwesokudla, ukwelula izinhlangothi zakho.
I-9 - Triceps Yula
Usebenzisa umzimba wakho ophezulu uma usebenza, ngakho-ke kubalulekile ukwelula izingalo zakho uma usuqedile ukugijima kwakho. Nansi indlela yokwelula i-triceps yakho, izihluthulelo ezingemuva kwengalo yakho engenhla:
1. Thatha enye yezintambo zakho emzimbeni wakho, uye ehlombe lakho eliphambene.
Sebenzisa esinye isandla sakho ukuletha i-elbow yakho eduze kwehlombe lakho.
3. Bamba imizuzwana engu-15 kuya kwangu-30, bese ushintsha izinhlangothi.