Ukweluleka komzimba okuphelele kunithatha ngendlela elula, ephumuzayo yokwelula ama-hamstrings, quads, amathole, emuva, esifubeni nezingalo. Ukuvumelana nezimo kubalulekile ukuba uhlale ulungele, usheshe futhi usebenze. Ingxenye yohlelo lokuvivinya umzimba ukugcina umzimba wakho usebenze njengoba ukhula . Kuyinto futhi umsebenzi ophumuzayo okufanele uwenze ezinsukwini zakho zokuphumula.
Ukuqapha kwale Nqubo Elula
Bheka udokotela wakho uma unesifo, izifo noma ukulimala. Kungenzeka ukuthi udokotela wakho uzokujabulela, kodwa kungenzeka ukuthi uyazi ngokuguqulwa okudingekayo esimweni sakho.
Qiniseka ukuthi ubuyekeze imihlahlandlela eyisisekelo mayelana nokwelula ukukwenza ngokuphepha nangendlela efanele.
Izinsiza ezidingekayo kulo msebenzi ochotshozayo
Le ndlela yokudinga idinga isihlalo, ibhola lokuzivocavoca noma ibhentshi. Uzokwenza eziningi zalezi zihlalo zihlezi. Ungenza lo mkhuba ekhaya noma ku-gym.
Indlela Yokwenza Ukuqoqwa Kwempahla Yonke Yabantu Abadala
- Qala ngeminithi engu-5-10 efudumele yokukhanya kwe-cardio (njengokuhamba endaweni, njll)
- Bamba ukwelula ngakunye imizuzwana engu-10-30 bese uphinda izikhathi ezintathu kuya kwesithathu.
- Yenza lezi zinsana emva kokuzivocavoca noma emva kwemisipha efudumele kusuka ekugeza okushisayo noma eshaweni
- Ukuze uthole imiphumela emihle, welula emva kokuqeqeshwa kwe-cardio nokuqinisa amandla.
I-Quad Stretch
Yenza lo msebenzi uhlale noma ulele phansi. Ukubambelela odongeni noma esihlalweni sokusekela, ukugoba idolo elilodwa, ukuletha unyawo ngemuva kwakho emuva kwakho. Bamba ngezinyawo noma ngesikhumba ngesandla sakho bese ukhomba emadolweni phansi ukuze uzizwe ulula phansi ngaphambili kwethanga lakho. Phinda ngaphesheya.
2 - Ukunyakaza kwe-Hamstring
Hlala ebhentshini noma esihlalweni nesinye isihlalo ngaphesheya kwakho. Sula umlenze owodwa ngaphandle, izinzwane, phezulu ngezinyawo. Gcina umhlane wakho uqonde futhi ungabambeli futhi ugobele phambili kusukela ezinqulwini uze uzizwe ulula kancane ngemuva komlenze wakho. Uma uke waba nokuhlelwa kwe-hip, hlola nodokotela wakho ngaphambi kokwenza lokhu kulula.
3 - Inkomo Yula
Hamba ngesandla odongeni ukuze uthole ukwesekwa kwesimo sokuhlukaniswa - umlenze owodwa phambili nomlenze owodwa emuva. Cindezela isithende emuva emuva bese uncika umzimba kuze kube yilapho uzizwa ulula kancane emathole wakho. Phinda ngaphesheya.
4 - Emuva Dweba
Hlanganisa izandla zakho phambi kwakho futhi ujikeleze emuva, ucindezele izingalo zakho kude nomzimba wakho uzizwe ulula ehlane lakho eliphezulu.
5 - I-Torso Sula
Ukuhlala noma ukuma, faka izandla zakho ngokuqondile phezulu, izintende zibhekene nendawo. Yehlisa kancane uhlangothi olungakwesokudla kuze kube yilapho uzizwa ulula phansi uhlangothi lwakho lwesobunxele. Shintsha izinhlangothi bese uphinda.
6 - Triceps Sula
Bend i-elbow ngakwesokunxele ngemuva kwekhanda lakho bese usebenzisa isandla sokunene ukuze udonsa u-elbow kwesokunxele ngokuqhubekayo kuze kube yilapho unomuzwa wokuthi udelele ngemuva kwengalo yakho. Shintsha izinhlangothi bese uphinda.
I-7 - I-Chest Yula
Bamba izandla zakho emva kwakho bese ulungisa izingalo ngobumnene, uphakamise kancane uze uzizwe usuleke esifubeni nasemagxeni.