4 Amasu okuqeda ukucindezela ezigodini zakho ngesikhathi se-Yoga
Ama-yoga amaningi afaka , njengeplanki ne- chaturanga , bathembele ekufakeni isisindo kuma-wrists wakho. Lokhu kungaba nzima kakhulu futhi kuyabuhlungu uma unesimo esifana ne-osteoarthritis noma sibhekene nokulimala kwesibindi.
Kunezindlela zokusebenza ngokuzungeze lokhu, ukunciphisa ukucindezela ezandleni zakho, futhi uqhubeke nokwakha amandla omzimba wakho ongaphezulu. Kuye ngemikhawulo yakho yezokwelapha nezinga lobuhlungu, inamba yokuzivumelanisa nezimo ingakuvumela ukuba usebenzise lezi zimo ngokuphepha.
Ukuguqulwa kobuhlungu obukhulu bomzimba
Kulabo abanesifo sobuhlungu besinye isikhathi, ukushintsha indlela obeka isisindo ezandleni zakho kunganele. Kubukeka sengathi inja ebheke phansi , kukhona ukuthambekela kokumba ama-wrists kumat, okubangela ubuhlungu. Ukuphikisana nalokhu, kufanele uqaphele ukuthi ubeka kanjani izandla zakho kuzo zonke izimo ezithwala isisindo.
Qala ngokusabalalisa iminwe yakho enhle futhi ebanzi. Qinisekisa ukuthi iminwe yakho ephakathi iyafana. Letha ukucindezela eminwe yakho ngayinye, yonke indlela eya ezitheni. Ngesikhathi esifanayo, khumbula ukubandakanya imisipha yakho yomlenze ukuze bakwazi ukuthwala isisindo sakho. Konke lokhu kuzokwehlisa umthwalo ezandleni zakho, okungase kube ngokwanele ukukhulula ubuhlungu.
Enye indlela yokwenza izandla zakho zibe ngamabhande kulezi zizathu. Lokhu kuvumela ukuthi isisindo sibe phezu kwezingodo zakho. Qinisekisa ukuthuthela endaweni kancane futhi ugxile ekuvikeleni izintambo zakho ekuguqeni okungadingekile okungabangela ubunzima obengeziwe.
Izinsizakalo Zezinhlungu Ze-Wrist Brever
Labo abanezinkinga ezinkulu zesibindi bangase bakwazi ukuthola ukukhululeka kusuka ezithombeni. I-yoga wedge eyenziwe nge-foam noma i-cork ingasetshenziswa ngaphansi kwezigqoko zakho ukuze unciphise i-angle yokwandiswa. Amabhuloki afana ne-Barbell aklanyelwe ukusiza i-push-ups enye inketho yokubheka. Eziningi zazo zivumela ukuthi ugcine isikhonkwane endaweni engathathi hlangothi ngenkathi ebonakala njengeplanki ne-chaturanga.
Ezinye izindlela ziyaqhubeka
Okokugcina, siza esixazululweni kulabo abanezinkinga ezinkulu zesibindi: ukugwema. Lena indlela oyodinga ukuyithatha uma kungekho nesisombululo esingenhla esikuvumela ukuba wenze okungekho ngaphandle kobuhlungu. Futhi kuyindlela yakho kuphela uma udokotela wakho ekululeka ukuba ugweme ukubeka noma yikuphi ukucindezela kuma-wrists akho nhlobo.
Usengakwazi ukuzenza njengezinja ezibheke phansi phansi, nakuba uzodinga ukungena eziphambili zakho bese ungena kudonphin kunalokho. Lokhu kuthatha isisindo ezinsikeni zakho, kepha kusakusiza ukwephule okunye okukunikezayo. Kuzokusiza futhi usebenze ngamandla akho angaphezulu.
Kuhamba njengompini II futhi lokhu kuhluka kwe-angle ehlangothini elide , lapho izingalo ziphethwe khona phansi kuzophinde ziveze i-biceps ne-triceps.
Izwi elivela
Kubalulekile ukukhumbula ukuthi uthole umbono wakho kadokotela ukuthi ngabe isimo sakho singavimba ukubeka isisindo kuma-wrists. Ungabuye ubuze umfundisi wakho ukuba abuke ifomu lakho kunoma yikuphi kwalokhu kulungiselelwa uma uqala. Uzokwazi ukunikeza amathiphu amaningi ukukusiza ukuthi uthuthukise ukucindezela ukuze uqhubeke nokujabulela umkhuba wakho.