Umzimba wakho ophezulu udlale indima exhasayo ngakho ungawunaki ngemva kokuhamba.
Kuyiqiniso ukuthi imilenze yakho, iziqhwa, kanye ne-glutes yenza iningi lomsebenzi ebhayisikili langaphakathi. Kodwa kunamathuba ukuthi, uthathe ukucindezeleka emzimbeni wakho ophezulu futhi wasebenzisa imisipha ezandleni zakho, esifubeni, noma emahlombe ukukusiza ukushintsha isikhundla sakho sokugibela noma ukusekela ngenkathi ugibele endaweni yokuma . Ngakho-ke kuyiphutha ukungazinaki lezi musipha uma sekuyisikhathi sokupholisa phansi futhi welula emva kokuhamba.
Ukuthatha isikhathi esincane sokwelula kungasiza ekuvimbeleni ubuhlungu bokuzivocavoca ngemuva kokuzivocavoca futhi ubuyekeze ububanzi bokuhamba; futhi, kuyindlela enhle yokukusiza uzizwe ukhululekile ngemuva kokuhamba futhi wenze ushintsho emuva esimweni sokuma (phansi).
Ngenxa yendlela elula futhi elula, kulula ukwelula imisipha emzimbeni wakho ophezulu ngenkathi usuhlezi ebhayisikili (cabanga ngalokhu njengendlela ephumelelayo yokuxhuma okuningi!): Ngesikhathi uqhubeka nokuhamba ngezinga eliphansi ukuze izinga lakho lenhliziyo lingase liwe kancane futhi ungagwema ukuhlanganiswa kwegazi uma uhamba ngebhayisikili, yenza okulandelayo okuyisithupha.
Uqondisa abagibeli bamahhashi wangaphakathi
Isikhwama sokwazisa: Gcina amahlombe akho ekhululekile futhi ephansi, bese ubeka izingalo zakho ngemuva kwezinga lesikhumba, ukufaka izandla zakho ndawonye. Phakamisa izandla zakho ngokuqondile ngemuva kwakho amasentimitha ambalwa ngaphandle kokuhlunga amahlombe akho; ubambe lesi sikhundla ngamasekhondi angu-10 kuya kwangu-15, uzizwe ulele esifuba sakho, bese ukhulula.
Imiqulu yezinwele: Beka izandla zakho eziqongweni zombili amahlombe futhi uhambise izingxube zakho emibuthanweni emikhulu njengoba wenza amapulangwe amathathu amahlombe amakhulu kusukela phambili kuya emuva. Bese uphendulela ukunyakaza bese wenza ama-rolls amakhulu amahlombe amakhulu kusukela emuva kuya phambili.
Ukuphumula okuphezulu: Vula izandla zakho phambi kwakho ezingeni lesifuba, uhambisa iminwe yakho bese ugcina ukugoba okuncane ezinqeni zakho.
Letha isifuba sakho esifubeni sakho uphinde ujikeleze ngemuva kwakho, uzinikezele isikhwama esikhulu sebhebhe. Bamba lesi sikhundla ngamasekhondi angu-10 kuya kwangu-15 bese ukhulula.
Ihlombe elihlangene : Thatha isandla sakho sokunene ngaphesheya kwesifuba sakho nasesandleni sakho sokunene ehlombe lakho lesobunxele, ugcine uhlangothi lwakho lwesokudla esifubeni; faka isandla sakho sokunxele ngakwesokunene sakho bese usisondeza esifubeni sakho. Bamba imizuzwana engu-10 kuya kwangu-15. Shintsha izinhlangothi.
Ukwehliswa kwe-triceps ephezulu: Gcina amahlombe akho phansi, futhi ugobe umlenze wakho wokunene njengoba uphakamisa isandla sakho sokunene phezulu kwekhanda lakho, ubeka iminwe yesandla sakho sokunene ngemuva kwekhanda lakho ukuze uthinte umhlane wakho ophezulu phakathi kwamahlombe akho ehlombe. Khona-ke, faka ingalo yakho yesobunxele phezu kwekhanda lakho nesandla sakho sobunxele ngakwesokudla sakho ukusekela ngobumnene isandla sakho sokunene ngenkathi ulula. Bamba imizuzwana engu-10 kuya kwangu-15, bese ukhulula. Phinda ngomumo wesokunxele.
I-neck stretch: Ngesikhathi uhlezi isikhala esihlalweni sakho, gcoba ingalo yakho yangakwesokudla phezulu kwekhanda lakho bese udweba kahle ikhanda lakho ehlombe lakho langakwesokudla, ukuze indlebe yakho yesokudla ifinyelele ehlombe lakho lokunene. Gcina kokubili amahlombe phansi bese ubamba ukwelula kwamasekhondi angu-5 kuya kwangu-10 bese ukhulula. Phinda ngakwesokunxele.
Ngemuva kokwenza lezi zindlela, ulungele uchungechunge lomzimba ophansi!
(Ungakhohlwa ukwenza umzimba wakho wokuqinisa umzimba , futhi.)