Ukwehlisa kungaba nezinzuzo ezihlukahlukene zegolfu uma sekufeziwe kahle. Nazi ezinye zezindlela zokubheja ezihamba phambili zegolfu.
I-1 - Ihlombe
Lokhu kunwebeka kakhulu kwegolfu kungasebenzisa ukuvula amahlombe nokuthuthukisa uhla lwezinyathelo ekuhlanganyeleni kwehlombe. Kuyinto enhle kakhulu kunoma yimuphi umdlali ogama lakhe libheke emzimbeni, izingalo, namahlombe, kodwa abagibeli begalufu kufanele bacabange lokhu okulula kokuqala ngaphambi nangemva kokudutshulwa.
- Bamba ibhola lakho legalufu phambi kwakho ngesandla esisodwa ukuphoqa ukuphela komunye weqembu nge-grip grip.
- Phakamisa iklabhu phambili bese ukhuphuka phezu kwekhanda lakho ngezindlebe zakho ngqo.
- Khulisa kancane amahlombe akho bese uhambisa izandla zakho emuva ngangokunokwenzeka kuze kube yilapho uzwa ukuhlukumezeka ngaphesheya kwamahlombe akho.
- Bamba imizuzwana engu-10 kuya kwangu-20 bese ukhululiwe.
- Phinda kabili kuya kathathu.
- Qaphela ukuba ungaphumi kwemingcele yakho. Yandisa uhla lwakho lokuhamba kancane.
2 - Ema phambi kwe-Bend Stretch
Lokhu kulula kakhulu kunoma yimuphi umdlali, kodwa abagibeli begolfu, i-racquetball kanye nabadlali be-tennis, abadlali be-baseball, nabashukumi kufanele bacabange lokhu okulula kwezemidlalo yabo.
- Qala ngokuma ngokuqondile namahlombe akho akhululekile futhi abuyele emuva.
- Finyelela izingalo zakho ngemuva kwakho bese uhlanganisa iminwe yakho.
- Phakamisa amahlombe akho phezulu ezindlebeni zakho uphakamise izandla zakho kude nomhlane wakho.
- Gwema kancane kancane esikhwameni, ugcine umhlane wakho uphethile, ungagcini.
- Qhubeka ukuguqa phambili futhi uphakamise isandla sakho phezu kwekhanda lakho ngokuya phambili njengokunethezeka.
- Ngesikhathi esiphelele, uzozizwa unesibindi emithini yakho yezintambo nasemahlombe akho.
- Bamba imizuzwana engu-10-20 bese ukhulula.
- Phinda kabili kuya kathathu.
I-3 - Ukuma kwe-Quad Ukumisa
I- quadriceps (quads) iqoqo lezinhlanzi phambi kwethanga. Kunezindlela eziningi ezihlukene zokwelula ama-quadriceps akho, kodwa nansi elula ongayenza ngenkathi umile:
- Yima emlenzeni owodwa (bamba okuthile okuqinile uma udinga ukwesekwa).
- Bhonqa idolo lakho bese ulethe isithende sakho esivumelwaneni sakho.
- Finyelela esifubeni sakho ngesandla sakho.
- Sukuma uqonde futhi uzizwe isikhumulo esincane esingaphambi kwethanga lakho nesikhumba.
- Bamba ukwelula kwamasekhondi angu-20-30, ukukhulula, uphinde uphinde ngomunye umlenze.
- Qaphela ukuthi ungagudluli ngamadolo akho-umgomo awukuthi uthinte isithende sakho esitokisini, kodwa kunalokho ukwelula ithanga.
4 - I- Hip Flexors ne-Psoas Stretch
Izimpande ze-hip ziyiqembu lezinhlanzi eziletha imilenze phezulu ngase-trunk. Nakhu ukuthi ungayilula kanjani:
- Qala endaweni ehlala phambili futhi uphonsa amadolo akho emuva phansi.
- Phakamisa izingalo zakho nezandla phezulu phezu kwekhanda lakho bese ubheka phezulu.
- Cindezela izinyathelo zakho phambili uye phansi phansi bese uzizwa ulula nge-torso, u-hip, u-groin, nomthanga wakho.
- Bamba ukwelula ngamasekhondi angaba ngu-20-30, ukukhulula, uphinde uphinde ngomunye umlenze.
5 - Ukujula okulula
Lena i-golfers elula elula yokwenza kulo lonke umdlalo nangaphambi kokudubula:
- Letha isandla sakho sokunene esifubeni sakho nasesandleni sakho sokunene kuya ehlombe lakho lesokunxele, ugcine umlenze wakho wesokudla esifubeni sakho.
- Faka isandla sakho sesobunxele ngakwesokunene sakho bese usisondeza esifubeni sakho.
- Bamba imizuzwana engu-10 kuya kwangu-15 bese ushintsha izinhlangothi.
6 - Ukuma kwe-IT Band Stretch
Ibhande le- Iliotibial (IT) , elingaphandle kwe-hip yakho yonke indlela eya emaceleni emadolo akho, lingashukunyiswa ngokugqithisa ngokweqile kwamadolo nesikhumba. Ukuze uthole i-golfers, lokhu kunweba kungasiza ukugcina umkhawulo wezintambo:
- Ngenkathi umile, hamba umlenze wakho ngemuva komlenze ohlukile.
- Hlelela ohlangothini oluphambene uze uzizwe usulele kulo lonke leli bhande elithintekile.
- Bamba ukwelula kwamasekhondi angu-30.
- Phuma emilenzeni yakho bese uphakamisa ngqo.
- Phinda izikhathi ezine bese ushintsha izinhlangothi.