Abahambahamba bangakwazi ukugcina ukuguquguquka kwabo ngalezi zindlela
Ukwehlisa kungathuthukisa ukuguquguquka kwakho futhi kungenza ukuhamba kwakho kube lula kakhulu. Lesi simiso sokulula sibheke amaqembu omzimba ozowasebenzisela ukuhamba okuhle nokuhamba kahle. Abaningi abahambahambayo bathanda ukwenza isimiso esilula ekuqaleni kokusebenza kwabo. Abanye bathanda futhi ukululaza ekugcineni, noma benze okunye phakathi kwezinyawo ezide.
Izinkombandlela ezithintekayo
Ukufudumala imizuzu engu-5 ngendlela elula yokuhamba ngaphambi kokusula. Ungalokothi unwebe imisipha ebandayo noma usengozini yokuwahlupha. Ukwandisa ukuhamba ngokuzivocavoca okuhloswe ukuthatha imisipha nokuhlanganyela ngokuhamba kwayo kokuhamba. Yenza lezi zinyawo kancane kancane. Yelula kuphela kuze kube manje. Uma unenkinga yezokwelapha eyenza kube nzima ukwenza enye yalezi zilele, ungase ufune ukubuza udokotela wakho, uchwepheshe wezemvelo, noma umqeqeshi wezemidlalo ukuze enze okunye ukuvivinya umzimba.
Ukuzivocavoca nokuzivocavoca kokuhamba kwabahambahambayo
Thola ipolisi eliqondile noma ucingo noma udonga oluzokusekela ngokuxhomekela kwezinye zezici zokuhamba nokuhamba. Uzoqala phezulu komzimba wakho futhi usebenze indlela yakho phansi.
Imibuthano yekhanda
- Yenza imibuthano yekota ngekhanda lakho.
- Qala ngezindlebe zakho eduze kwehlombe lakho ohlangothini olulodwa.
- Phendulela ikhanda lakho nxazonke, uphele indlebe yakho eduze kwehlombe ngaphesheya.
- Gcwalisa ikhanda lakho ngaphesheya.
- Phinda izikhathi ezingu-5 kuya kwezi-10.
Imibuthano Yezempi
- Ngengalo eyodwa ngesikhathi, yenza umbuthano wesandla sangemuva ngesandla sakho ubheke ngaphandle, isithupha sigxile.
- Phinda izikhathi ezingu-10 kuya kwezi-15 ngengalo ngayinye.
- Bese wenza imibuthano yangaphambili yesandla ngokubhekwa kwesundu, isithupha siboniswe phansi, uphinda izikhathi ezingu-10 kuya kwezi-15 ngengalo ngayinye.
I-Hip Stretch
- Sukuma, thatha isinyathelo esinqunyiwe emuva ngonyawo olungile.
- Bhonya idolo lakho lesobunxele bese ususa isisindo sakho emuva ku-hip yakho yangakwesokudla.
- Ngenkathi ugcina ngqo umlenze wesokudla, bend phambili phambili futhi uqhubekele phambili emlenzeni wakho wokunene.
- Bamba imizuzwana engu-15 kuya kwangu-30.
- Shintsha izinhlangothi bese uphinda ngaphesheya.
I-Quadriceps Yula
- Yima imile, ubambe odongeni ukuze uthole ukwesekwa.
- Bhonqa idolo lakho ngemuva kwakho ukuze ukwazi ukuqonda unyawo lwakho, ubambe isithende sakho ekupheleni kwakho.
- Sukuma uphakamise futhi uphakamise kahle ngedolo yakho ngangokunokwenzeka. Isandla sisigcina isithende endaweni, awuyikudonsa ngesandla. Kwabanye, kukhululekile kakhulu ukusebenzisa isandla kusuka ohlangothini oluphambene.
- Bamba imizuzwana engu-15 kuya kwezingu-30, bese ushintsha ukuze welula omunye umlenze.
Inkomo Yula
- Hamba ubude be-arm kusukela odongeni noma okuthunyelwe okugxilile.
- Hlelela odongeni, uzibophe ngezingalo zakho.
- Beka umlenze owodwa phambili nokuguqa ngamadolo. Lo mlenze awunaso isisindo esifakwe kuso.
- Gcina lomunye umlenze ubuyele emuva emadolweni futhi uqede phansi.
- Ukugcina umhlane wakho uqonde, hamba izinyathelo zakho odongeni kuze kube yilapho uzizwa ulula.
- Bamba imizuzwana engu-30. Nethezeka.
- Phinda ngomunye umlenze.
I-Soleus Calf Yehlisa
- Kusukela ematendeni eselulekile isikhundla, bhonqa amadolo emuva ukuze i-angle ishintshwe ukuze isule i-Achilles 'tendon.
- Gcina isithende sakho phansi.
- Bamba imizuzwana engu-15 kuya kwangu-30.
- Bese ushintsha imilenze bese uphinda ngomunye umlenze.
Izandiso Zomlenze
- Ukubhekana nesibalo, gcina ngezandla zombili.
- Ukujikijela emadolweni, ulethe umlenze owodwa phambili, bese wandisa bese uguqula umlenze emuva nangemuva.
- Phinda izikhathi ezingu-10 kuya kwezi-15, bese ushintsha imilenze.
- Qaphela ukukhipha i-back your back back.
Ukuwela Ngenhla Yemilenze
- Ukubamba esitokisini sepula noma kocingo ngezandla zombili, ubuso obheke phambili.
- Swayipha umlenze owodwa phambi komzimba wakho kancane kancane ugijimela phezulu.
- Swayipha izikhathi ezingaba ngu-10 kuya ku-15 ngomlenze ngamunye.
Ngemuva kokulula nokuhamba, ulungele ukuhamba ngengxenye enkulu yokuhamba kwakho ngesivinini sakho esifisa.
Ukufudumala Kuvula Isithombe Isinyathelo-Isinyathelo: Bheka isithombe esikhulu nemilayezo ngayinye yalezi zilele.
Kungani Kufanele Uzinze?
Ukuzivocavoca ukuvivinya umzimba kungakusiza ugcine uhla lwakho olugcwele lokunyakaza kwamaqembu akho namalunga. Lokhu kubaluleke kakhulu uma ukhula. I-American College of Sports Medicine incoma ukuthi wenze izimo zokuguquguquka okungenani izinsuku ezimbili noma ezintathu isonto ngalinye ukuthuthukisa ukuhamba kwakho kokuhamba. Ukwehlisa okuhambisana nomkhuba wakho wokuhamba kungenza uqiniseke ukuthi uthola kokubili ukugoba nokuzivocavoca umzimba.
> Imithombo:
> Garber CE, uBlissmer B, Deschenes MR, et al. Ukulinganisa kanye nekhwalithi yokuzivocavoca ekuthuthukiseni nasekulondolozeni i-Cardiorespiratory, i-Musculoskeletal, ne-Neuromotor Fitness kubonakala sengathi i-Healthy Adult. Imithi & Isayensi Yezemidlalo Nokuzivocavoca . 2011; 43 (7): 1334-1359. i-doi: 10.1249 / mss.0b013e318213fefb.
> Ukukhomba Ukuhamba. I-American Heart Association. http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/Walking/Stretches-for-Walking_UCM_461779_Article.jsp#.WaIVItGQzx8.