Uma ubuhlungu emadolweni ngesikhathi sokuvivinya umzimba, ukuqinisa imisipha exhasa amadolo kungasiza ukunciphisa ubuhlungu nokuzivocavoca kanye nokunyakaza kwansuku zonke kukhululekile kakhulu. Izivivinyo ezilandelayo zihlinzeka kokubili amandla nezimo eziguquguqukayo ze-quads, ama-hamstrings, amathanga angaphakathi nangaphandle.
Uma unamahlombe emadolo , kufanele ubone udokotela wakho ukuze uthole ukuxilongwa futhi uthole imvume ngaphambi kokuzama lokhu, noma okunye, ukuzivocavoca. Ezinye zezivivinyo ziboniswa usebenzisa ibhande lokumelana, kodwa kufanele uzame ukuhamba ngaphandle kwazo uma uqala. Ungasebenzisa futhi izinsimbi ze-ankle esikhundleni seqembu lokumelana.
Ukuqapha
Bheka udokotela wakho ngaphambi kokuba uzame lokhu kuvivinywa uma unaluphi uhlobo lwezinhlungu zamadolo noma ukungakhululeki.
Izinto ezidingekayo
Isinyathelo noma ipulatifomu, izihlalo nezihlalo zokumelana (noma izinsimbi zezinyawo)
Kanjani
- Ukufudumala nge-5-10 emaminithi we-cardio - Lokhu kungaba ukuhamba okusheshayo, ukuhamba endaweni, noma noma yikuphi okwenza ukushaya kwenhliziyo yakho phezulu futhi kuvuselele imisipha yakho
- Uma ungumqali, qedela u-1-2 ubeka futhi uzame ukuhamba ngokungenasisindo ukuze uzizwe ngokuzivocavoca
- Ukuze uthole izivivinyo ezithuthukisiwe, gcwalisa u-2-3 usetha ngokuphumula okuphakathi phakathi
- Shintsha imishanguzo njengoba kudingeka ukuze uvumelane nezidingo zakho nemigomo yakho
- Gwema noma yikuphi ukuvivinya okubangela ubuhlungu noma ukwandisa noma yikuphi ukulimala kwamanje
1 - Phakamisa isinyathelo
Hamba ngecala lakho lesobunxele kuya esiteji noma kwesikhulumi bese ubeka unyawo lwesokunxele kwisinyathelo. Ngena esiteji ukuze uphakamise amasentimitha ambalwa bese wehlisa emuva. Qhubeka nesinyathelo sokunyakaza, uhamba ngokushesha, imizuzwana engu-30-60 ngakwesokunxele ngaphambi kokuba ushintshe ngakwesokudla. Phinda for sets 1-3.
2 - i- Wall Sit
Hamba odongeni bese uhlehlisa phansi njengoba ungakwazi (hhayi ngaphansi kwama-degree angama-90), uqinisekisa ukuthi amadolo akho ahlale ezinzwaneni zakho. Bamba lesi sikhundla, ugcine isisindo ezithende imizuzwana engu-15-30. Phinda for sets 1-3.
3 - Ukumelana Nendima Ukudonsa
Vula ibhande lokumelana eduze kwento eqinile kuya phansi futhi ume ngemuva kwakho, ugibele ibhande.
Hamba kude ne-anchor iphuzu ukwandisa ukuphikiswa futhi ume ngezinyawo ngokuya kwe-hip-width bese ubamba ibhande esandleni ngasinye.
Ithiphu kusukela ezinkalweni, ugcine umhlane wakho uqondile futhi amahlombe akho ehle, wehlise isibindi kuze kube yilapho ukuguquguquka kwakho kuvumela (ungagcina ukugoba kancane emadolweni).
Cindezela nge-glutes ukuma emuva, udonse ibhande ngemilenze yakho. Cabanga ukuthi uyadonsa kusuka ezinkalweni zakho kunezingalo zakho noma phansi. Phinda amaqoqo angu-1-3 wezintambo ezingu-10.
I-4 - I-Knee iphakamisa nge-Band Resistance
Vula ibhande lokumelana emagumbini akho (ukhetha), ushiye isikhala esanele ukuze ibhande liqinile uma izinyawo zisakazwa ngezinyawo. Shift ibhande ngaphansi kweenyawo zokuma bese ubamba odongeni noma usihlalo webhalansi uma kudingeka. Phakamisa idolo elifanele kuze kube sezingeni le-hip (noma phezulu ngangokunokwenzeka). Yehla bese uphinde uphinde uhlele ama-1-3 amasethi angu-10 ohlangothini ngalunye.
5 - Ama-Curly Curls aneBhodi
Yima phambi kwesihlalo sokulinganisela bese ugoqa idolo elifanele, uletha unyawo lwakho phezulu ngemuva kwakho (njengokuthi ukhahlela uqobo lwakho). Phindaphinda kancane bese uphinda for 1-3 amasethi 10 reps emlenzeni ngamunye. Engeza ubukhulu ngokufaka ibhande lokumelana emagqumeni akho (njengoba kubonisiwe) noma sebenzisa izisindo ze-ankle.
6 - Umlenze uphakamisa neBhodi
Yima eceleni kwesitulo noma udonga ukuze uthole ukwesekwa futhi ubophe ibhande lokumelana emagumbini akho (ngokuzithandela). Phakamisa umlenze wesokunxele ohlangothini, izinyawo ziguquguquke futhi u-hip, amadolo, nezinyawo ukulungiswa. Zama ukuphakamisa umlenze ngaphandle kokugxila ku-torso. Yehlisa futhi uphinde uphinde ulungise ama-1-3 wezintambo ezingu-10. Ungasebenzisa futhi isisindo se-ankle.
I-7 - Inner Ishayela Finyelela
Ngesikhathi uhlezi kahle, faka ibhola noma ithawula elihlanganisiwe phakathi kwamadolo akho. Cindezela ibhola ngokufaka amathanga angaphakathi bese ukhulula kancane - ungayishiyi yonke indlela - uphinde uphinde ulungise ama-1-3 wezintambo ezingu-10.
8 - Uhlezi u-Straight Leg Raise
Hlala ubude ngomlenze wesokunxele ugobile futhi umlenze wesokudla uqondile, unyawo luguquguquke. Gcina izingalo zakho ezungeze umlenze wesokunxele ukuze uthole ukwesekwa futhi uhlanganyele i-abs. Phakamisa umlenze wesokudla phansi, ugcine umlenze uqonde (kodwa ungavaliwe). Gwema ukuncika emuva, kodwa sebenzisa ingqikithi yakho nomlenze wesokunxele ukuze uhlale uqondile. Nciphisa umlenze, uthinte kancane phansi bese uphinda uphinde usebenzise ama-1-3 wezintambo ezingu-10 futhi wengeze izinsimbi ze-ankle ngokungenelela uma kunesidingo.
9 - Ehlezi eHamstring Stretch
Hlala esitebhisini bese ululaza umlenze wesokunxele ngaphandle (ungase futhi uhlale esihlalweni bese uphonsa umlenze kwenye isihlalo), ugcine unyawo oluphansi phansi. Bend phambili, ugcine i-torso eqondile, uze uzizwe ulula kancane ngemuva komlenze. Bamba imizuzwana engu-15-30 bese uphinda ngezinqola ezingu-3 ohlangothini ngalunye.
10 - Lunge Lula
Hlala esimweni esinqunyiwe, unyawo lwezinyawo phambili futhi unyawo lwesokunxele emuva (ungabamba odongeni ngesilinganiso uma kudingeka). Bhonta ngamabili amadolo bese ucindezela phambili ngemuva kwe-hip kuze kube yilapho unomuzwa wokuthi udelele phambi kwethanga langakwesokunxele kanye ne-hip flexor. Bamba imizuzwana engu-15-30 bese uphinda ngezinqola ezingu-3 ohlangothini ngalunye.
11 - Inqama Emile
Hlala esimweni esinqunyiwe, unyawo lwezinyawo phambili futhi unyawo lwesokunxele emuva (ungabamba odongeni ngesilinganiso uma kudingeka). Bhonya ibhande langaphambili bese ulindela phambili uze uzizwe ululale ithole lomlenze wakho wesobunxele. Bamba imizuzwana engu-15-30 bese uphinda ngezinqola ezingu-3 ohlangothini ngalunye.