Kuyini ukunwebeka kwemisipha, izivivinyo eziyisisekelo

Ukuzivocavoca okwelula okulula kuye kwaziwa kusukela ezifundweni zemfundo engokomzimba. Iningi labasubathi be-novice bakhetha ukungasebenzisi imizuzu eyengeziwe engama-20 ejimini, bengakuqondi kahle ukuthi kunweba okuhle kangakanani kuzuzisa umzimba wonke.

Lokhu kungenye yezinhlobo zokuzivocavoca umzimba, okunikeza ithuba lokuthuthukisa umzimba ohambisanayo onama-reliefs amahle nokuma okuhle okulungile.

Ukwelula - yini enikezayo?

Ukuzivocavoca okwelula, noma ukunweba, kwenzelwe ukuthuthukisa ukuguquguquka okuhlanganyelwe nokwenza ngcono ukuhamba kwazo. Ukuzivocavoca njalo kuzosiza ukuthuthukisa wonke amaqembu emisipha, ukudambisa ukungezwani, ukubuyisa ukukhanya, ukuguquguquka, nokushesha emzimbeni. Kepha lokhu akuyona yonke inzuzo! Yini okunikezwa ukunweba futhi kubaluleke kangaka?

Ukwenza ngcono ukugeleza kwegazi lemisipha

Ukunyakaza okusebenzayo nge-amplitude enkulu kushukumisa ukugeleza kwegazi kuye emisipheni nasezitho zangaphakathi. Igazi elinomoya-mpilo lihambisa izakhi ngokushesha, futhi imikhiqizo yokubola isuswa ngokushesha, kufaka ne-lactic acid. Ukwelula kwenza kube lula ukuthi abasubathi balulame ekulimaleni nasezinkingeni.

Ukuthola ukushaja kokujabula

Ukuzivocavoca okusebenzayo nesimo sengqondo esihle ngemiphumela yesikhathi esizayo kusiza ekunciphiseni ukucindezeleka, ubuhlungu ngemuva kokuzivocavoca kanzima. Uma ukuzivocavoca kukhiqiza, futhi imiphumela ingapheli ukujabulisa, khona-ke amandla angaphakathi azokhuphuka.

Amakilasi ajwayelekile ngeke abe ngumthwalo, imisebenzi yansuku zonke iyoba lula, futhi kube nesifiso sokufunda nangaphezulu.

Ukumiswa kwenqubo ye-muscle atrophy

Lapho usumdala, izimbangela ezivame kakhulu zokulimala ukukhubazeka kokuguquguquka nokuhamba ngokuhlanganyela. Ukuvimbela lokhu, udinga ukwelula njalo, ukwandise umthwalo. Kubalulekile ukwenza ukwelula ngemuva kokuzivocavoca ukuze welule imicu yemisipha futhi ugcine umzimba wakho usesimweni esihle isikhathi eside.

Ukuvimbela ukulimala

Akuyona imfihlo ukuthi ngemuva kokuqeqeshwa, imisipha iba namandla hhayi kuphela futhi ivelele, kepha futhi iyanwebeka. Ukwelula njalo kuzosiza ukuthuthukisa ukuguquguquka nokuhamba ngokuhlanganyela. Ngisho nokuwa okungaphumeleli noma ukuphakama okubukhali kwezisindo kuzodlula ngaphandle kokuqhekeka kwemisipha kanye nokuhlukaniswa okuhlangene.

Umuzwa wokulinganisela, ukuguquguquka okuthuthukile

Ukwelula okungaguquki kukhulisa ukusebenzisana, kusiza ukuzwa umzimba wakho, ukufunda ukuthi ungakulawula kanjani. Ukwanda kwemisipha kuyaqina kunika umzimba umuzwa wokukhanya, ukunyakaza kube nomusa, kubushelelezi, kunembile.

Futhi, kunethuba elisha lokuqeqeshwa kwasendlini, ngenkathi ukuqhuba kuba lula ukunqoba indawo enezintaba noma imigwaqo engagandayiwe.

Impilo ye-Genitourinary, i-libido ethuthukisiwe

Iningi lomthwalo wezemidlalo lifaka abezindaba, imisipha ye-pelvic. Ukuphefumula okulinganisiwe, ukuzivocavoca okungu-static okunomthwalo emzimbeni ophansi kukhuthaza ukugeleza kwegazi kuya ezithweni ze-pelvic, futhi kwandise i-libido. Lokhu kuzosiza ukugwema izinkinga hhayi kuphela emkhakheni osondelene, kepha futhi nokwenza ngcono uhlelo lwe-genitourinary.

Umphumela wokushisa amafutha

Uma kukhona labo abasele abacabanga ukuthi ukuzivocavoca okungama-tuli akulethi mthelela, kusho ukuthi banephutha elikhulu. Iseshini yokwelula eyakhiwe kahle inika umthwalo olinganayo emzimbeni wonke. Yize kusuka ngaphandle kungabonakali njengomsebenzi osebenzayo wokushisa amafutha, ngaphezu kwesigamu sokuzivocavoca ngeke kulungele abaqalayo.

Ukuphefumula okumnandi, ukulungiswa kwesikhathi eside endaweni eyodwa kusiza ukushisa ama-calories amaningi njenge-Pilates, ukugijima ne-yoga.

Isimo esithuthukisiwe, ithoni nokuzethemba

Umzimba ogoqiwe ngokuvumelana, ozokwaziswa abanye, uzoba ibhonasi emnandi kusuka ekuzeluleni njalo. Ngeke kusaba yihlazo ukukhumula olwandle, ejimini noma ehlobo nje. Ngokuphambene nalokho, isibalo sethoni, ukukhululeka okumnandi, ukunyakaza okulula kuqinisekisa ukusakazwa kokuncoma.

Ukwelula kuyasiza ikakhulukazi kwabesifazane ngemuva kokubeletha: kuzosiza ukuqinisa isikhumba esivulekile, ukubuyela ngokushesha esimweni saso sangaphambilini. Izimo ezicindezelayo zizoba lula, umzimba ngeke usasebenza kabi ngokunyuka okukhulu komthwalo, isizinda se-hormonal sizozinza.

Ungakwenza kanjani ukunweba kahle?

Ngaphambi kokuba uqale ukwenza isethi yokuzivocavoca, udinga ukuzijwayeza imithetho, ukwephula ongeke ukwazi ukufeza umphumela omuhle ohlala njalo:

1. Ukwelula kwenziwa ngemisipha evuthayo, okungukuthi, ngemuva kokuzivocavoca okuyinhloko. Lokhu kuyiqiniso ikakhulukazi ekuqeqesheni amandla, ukugijima, ukuqina komzimba.
2. Asikho isidingo sokucindezela imisipha, uyidonse nge-amplitude enkulu kakhulu. Lokhu ngeke kuzuze umphumela oshesha kakhulu, kepha ukulimala kungu-100%.
3. Esimweni esisodwa, udinga ukulibala cishe umzuzu. Kwabaqalayo, isikhathi singancishiswa ngesithathu, kepha udinga ukulwela umzuzu ngamunye ku-pose ngayinye.
4. Gxila emizweni. Uma kukhona ukuqubuka, ubuhlungu obubukhali, ukudlikizela, kuyadingeka ukuthi uphazamise amakilasi ngokushesha.
5. Nikeza umthwalo olinganayo eqenjini ngalinye lezicubu. Akufanele wenze ukuphindaphinda okungu-5 emlenzeni wesokudla, futhi 3. Kungcono ukuthi ubuyekeze uhlelo bese ululungisa ukuze luhambisane namakhono akho.
6. Uma ukwelula kuthatha indawo ehlukile kusheduli yamakilasi, khona-ke ukuzivocavoca okugcwele akufanele kube ngaphansi kwemizuzu engama-40-50. Endabeni lapho kungukuzivocavoca okumbalwa kokuzivumelanisa nezimo ngemuva kokuqeqeshwa kwamandla, isikhathi-ke siyehliswa saba yimizuzu engama-20.
7. Udinga ukufudumeza umzimba kusuka phezulu kuye phansi: kuqala intamo, amahlombe, izingalo, bese kuba ngabezindaba, futhi ekugcineni - imilenze.

Iqoqo lokuvivinya umzimba

Ukwelulwa komlomo wesibeletho

Ukuzivocavoca 1.

• Kukhululekile ukusukuma, hlanganisa ikhanda lakho ngesandla sakho sobunxele ukuze iminwe yakho ithinte indlebe yakho yangakwesokudla.
• Donsela ikhanda lakho kwesokudla, ukhiyele indawo amasekhondi ayi-15.
• Shintsha isandla, wenze into efanayo, kuphela manje isandla sobunxele sithinta indlebe yangakwesokudla.
• Phinda izikhathi ezimbili ohlangothini ngalunye.

Ukuzivocavoca 2.

• Ukuma, phinda izandla zakho engxenyeni engemuva kwekhanda lakho.
• Gobisela ikhanda lakho phambili kancane ukuze isilevu sakho sifinyelele esifubeni sakho.
• Kuyadingeka ukunikeza umthwalo esifundeni sangemuva somlomo wesibeletho, ukuzwa ukuthi imisipha ihlunga kanjani.
• I-Linger 15 sec

Ukwelula izingalo nebhande lehlombe

Ukuzivocavoca 1

• Beka izinyawo zakho ububanzi behlombe, phakamisa isandla sakho sobunxele phezulu.
• Ngesandla sakho sokudla, thatha indololwana ngesobunxele bese utshekisa kancane umcibisholo wakho kwesokudla ukuzwa ukungezwani emahlombe akho.
• Lungisa kule ndawo amasekhondi angama-20 - 30.
• Phinda ngakolunye uhlangothi.

Ukuzivocavoca 2

• Izinyawo zihlukaniswe ububanzi behlombe, izandla ezingemuva zikhiyelwe ingidi.
• Ncika phambili ngamadolo aqonde emuva futhi agobile, ngenkathi uletha izingalo zakho phezulu.
• Lungisa ezansi imizuzwana engu-15, bese ubuyela endaweni yokuqala.
• Phinda izikhathi ezingama-3-5.
• Lokhu kuvivinya kunikeza umthwalo ogcwele ngemuva, emahlombe, emajoyintini. Kuyadingeka ukukwenza ngaphandle kwamajezi angazelelwe, emuva kufanele kuhlale kuqondile.

Ukuzivocavoca # 3

• Yima ukuze amadolo nezintende zakho zihlale phansi.
• Goba umhlane wakho ku-arc, lungisa imizuzwana engu-10-15. Ukuphefumula kufanele kuhlale ngisho.
• Lungisa umhlane wakho, uphumule imizuzwana eyi-10.
• Phinda kuze kube amasethi ayi-10.

Yelulela abezindaba

Ukuzivocavoca 1

• Lala ngesisu phansi, imilenze iqonde emzimbeni.
• Bend izandla zakho nge-engela engu-90.
• Sukuma kahle uze uzwe ukungezwani okuqinile emisipheni yesisu.
• Bamba imizuzwana engama-30 endaweni ephezulu, phumula imizuzwana eyi-10.
• Phinda kuze kube izikhathi eziyi-10, kuya ngezinga lokuqina.

Ukuzivocavoca 2

• Guqa emethini, phakamisa izandla zakho phezulu.
• Goba ubushelelezi ubuyele ebangeni eliphakeme kakhulu.
• Bamba imizuzwana eyi-10-15 ukuzwa ukuthi isebenza kanjani yonke imisipha yabezindaba neyasemuva.
• Buyela endaweni edlule. Phinda kuze kube izikhathi ezingu-5-8.

Ukwelula umlenze

Ukuzivocavoca 1

• Lala ngesisu, khululeka, goba imilenze ukuze izithende zisondele ezinqeni.
• Dabula umlenze wangakwesokudla phansi bese udonsela idolo emahlombe ngaphandle kwamajezi angazelelwe.
• Lapho idolo lisondele eduze kwesilevu ngangokunokwenzeka, hlala imizuzwana engama-20.
• Phinda ukulandelana okufanayo komlenze wesobunxele.

Ukuzivocavoca 2

• Sukuma ume uqonde. Gobisa idolo lakho langakwesokunxele bese udonsela isithende sakho ezinqeni.
• Esinye isandla singalinganiselwa ukuze singawi.
• Kulesi sikhundla, kuyadingeka ukuhlala isikhathi esifinyelela kumasekhondi angama-20-30.
• Ukubeka ukucindezeleka okwengeziwe ngaphambili kwethanga, ungadonsela kancane i-pelvis phambili.
• Yenza okufanayo ngomunye umlenze. Phinda izikhathi ezi-5.

Ukuzivocavoca # 3

• Uhleli phansi, xhuma izithende zakho, uzicindezele ngokuqinile phansi.
• Izintende zisongwe ngokuqinile ezinyaweni, futhi izindololwane zihlala emadolweni.
• Ukugcina umhlane wakho uqonde, ncika phambili kancane futhi ngasikhathi sinye cindezela amadolo akho ngezindololwane zakho.
• Uma kungenzeka, hlala imizuzwana engama-30-40 ukunikeza umthwalo oqinile ngemuva, ethangeni elingaphakathi.
• Ama-reps kufanele enziwe ngokususelwa ezingeni lokuqina komzimba.

Ukuzivocavoca 4

• Kunethezekile ukuhlala phansi, umhlane wakho uqondile, imilenze yakho yeluliwe iye phambili.
• Ugoba kancane, zama ukuthola amasokisi akho ngezandla zakho, futhi uma kungenzeka, bamba izinyawo zakho.
• Ukubambezeleka ku-pose imizuzwana engu-15-20, kepha kungadluli iminithi, buyela endaweni yokuqala.
• Phinda izikhathi ezi-5.

Ukuzivocavoca 5

• Yima emethini, uhlanganise izinyawo, umhlane uqonde.
• Yehlisa ushelele phambili kuze kube yilapho izinzwane zakho zithinta amasokisi akho.
• Friza amasekhondi angama-30. Phinda njengoba ufisa.
• Ukuzivocavoca umzimba kunikeza umthwalo omuhle kakhulu kumaqembu emisipha amakhulu kakhulu.

Ukuzivocavoca umzimba 6

• Uhleli phansi, vula imilenze yakho kude kakhulu ngangokunokwenzeka.
• Ngokunyakaza okunentwasahlobo, zama ukufinyelela kuzwane lomlenze wesokudla.
• Ngesikhathi sokugoba, idolo kufanele ligobeke kancane, isifuba siphenduke ukuze idolo langakwesokudla lisezingeni lesikhungo sesifuba.
• Shintsha umlenze bese uphinda okufanayo.
• Phinda ama-tilts ayi-10 emlenzeni ngamunye.

Ukwelula kuyisihluthulelo esiyingqayizivele sokwakheka komzimba okuhle kakhulu, okunikeza inzuzo kwezemidlalo, kukhulisa ukuzethemba namandla, okuzoba ukuhlanganisa okuphawulekayo ebudlelwaneni nabanye.

Ngaphezu kokubukeka kwayo okuhle, inomphumela omuhle ekulondolozeni ukusebenza okulungile kwezitho zangaphakathi, isiza ukukhulisa ibanga lokunyakaza, ukwehlukanisa inqubo yokuqeqesha. Umzimba omuhle, oguquguqukayo, amalunga agudlukayo azogcina intsha isikhathi eside, futhi ukukhokhiswa okumangazayo kwe-vivacity kunika amandla empumelelweni emisha yezemidlalo.

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