Ukuvivinya imilenze

Sikulungiselele izivivinyo zokwelula imilenze ezingama-21, ezilungele bobabili abaqalayo nabadlali abanolwazi.

Izinhlobo zokwelula umzimba

Ukuzivocavoca kokwelula imisipha yemilenze kungahlukaniswa ngezinhlobo eziningana:

Ungayelula nini imisipha yakho: ngaphambi, ngesikhathi, nangemuva kokuzivocavoca?

UJacob Wilson, udokotela womzimba wezemidlalo eFlorida State University, ukholelwa ukuthi ukuzelula kumele kwenziwe ngaphambi kwekilasi. Noma kunjalo, lokhu akufanele kube yifomu le-static, udinga ukwenza ukufudumala okunamandla. Futhi ngemuva kwamakilasi - ukuzelula ukuzola umzimba, buyisela i-pulse kokujwayelekile (incwadi ethi "Cardio or Strength" ebhalwe ngu-Alex Hutchinson).

Ukucaphuna lo mthombo ofanayo, kungabonakala ukuthi uJason Winchester, usosayensi waseLouisana State University, unesiqiniseko sokuthi ungazeluli ngaphambi kokuzivocavoca amandla... Kepha ukwelula ngemuva kokuqeqeshwa kuyadingeka. Uma ukuzivocavoca okunjalo kuhlelwe, kuhle uma kudlula isikhathi esanele ngaphambi kwamandla amakhulu. Ungazenza futhi ngezinsuku ezingasebenzi, njengokusa noma ngaphambi kokulala.

Kungumqondo omuhle futhi ukudonsa imisipha yokusebenza phakathi kwamasethi ekuzivocavoca amandla. Hhayi isikhathi eside, imizuzwana eyi-10-15.

Ukufudumala ngaphambi kokuzelula

Ukuhlolwa kwamagundane e-University of Michigan kukhombisile ukuthi imisipha kumele ifudunyezwe ngaphambi kokuzelula, uma kungenjalo ilimale kanzima. Ochwepheshe bacebisa ukwenza ukufudumeza ngaphambi kokuzelula - ukugijima, ukuhamba ngebhayisikili ukufudumeza (incwadi ethi "Cardio noma Amandla" ka-Alex Hutchinson).

Ukwelula isikhathi eside kangakanani?

Ngokufanelekile, ukwelula imilenze kufanele kuthathe imizuzu eyi-10-15. Ngokwesilinganiso, ukunweba kuhlala cishe imizuzu eyi-10-20. Ngaphambi kokuqala ke, kufanele ubuyise ishayela.

Ukuzivocavoca umzimba ngaphambili kwethanga

Kulesi sigaba, sizobheka ukunyakaza okuyisisekelo kokwelula ingaphambili lethanga (i-quadriceps).

Amanga ama-Quadriceps Stretch

1. Lala ubheke phansi kumata.
2. Phakamisa ikhanda lakho, buyisa isandla sakho emuva bese usigoqa uzungeze iqakala legama elifanayo.
3. Donsela unyawo lwakho ezinqeni zakho ngenkathi ugcina ithanga lakho liphansi phansi.
4. Yenza okufanayo ngomunye umlenze.

Ungasebenzisa futhi i-absorber yokushaqeka yenjoloba noma intambo yokweqa lapha:

© Mihai Blanaru - stock.adobe.com

Ukwelula ama-quadriceps ngedolo elilodwa

1. Guqa ngedolo elilodwa njengoba ubungathanda ukuthola i-lunge.
2. Beka isandla sakho emlenzeni wakho wangaphambili. Ngesinye isandla sakho, bamba uzwane lomunye umlenze wakho bese uwudonsela ezinqeni zakho. Zama ukuqinisa imisipha yakho ebabazekayo.
3. Yenza okufanayo ngomunye umlenze.

© Kzenon - stock.adobe.com

I-lunge ejulile

1. Lunge ujule phambili. Umlenze wangemuva kufanele uqonde.
2. Hambisa umzimba phambili, bese ubeke izandla zakho phansi ezinhlangothini zombili zomlenze wangaphambili.
3. Umlenze, uhlehlisiwe, uyagoba ukuze idolo lifinyelele phansi. Yelulela phambili ngedolo, uzwe ama-quadriceps alowo mlenze welula.
4. Manje phinda ngomunye umlenze.

© Syda Productions - stock.adobe.com

Ukuzivocavoca umzimba emuva kwethanga

Ukuzivocavoca ukwelula emuva kwethanga kungenziwa kusetshenziswa imishini eyengeziwe. Futhi nokuqamba amanga, ukuma noma ukuhlala.

Ukwelula umhlane wethanga nge-expander

1. Lala ngomhlane uvule imilenze.
2. Ngonyawo lomlenze owodwa, phonsa intambo, i-expander noma intambo, uyiphakamise kakhulu ngangokunokwenzeka bese uyidonsela kuwe. Umlenze wesibili uqondile futhi awusuki phansi.
3. Yenza okufanayo ngomunye umlenze.

Ukuma okumiyo

1. Sukuma uqonde bese ubeka izandla zakho ebhandeni lakho.
2. Dlulela phambili bese utshekisa umzimba wakho ucishe ufane naphansi. Umhlane kufanele uhlale uqondile. Yelulela phambili ngaphandle kokuphakamisa izinyawo zakho phansi.
3. Uma ugoba kancane umlenze ongemuva edolweni, ingxenye engezansi engemuva kwethanga izobe iqinisiwe, uma umlenze uqondile, ingxenye yawo ephezulu izongena.
4. Shintsha imilenze bese uphinda ukunyakaza.

Sitsheke ezinyaweni

1. Hlala ezinqeni uqondise imilenze yakho phambi kwakho.
2. Goba izinyawo zakho bese ubeka izandla zakho ngapha nangapha kwemilenze yakho kude ngangokunokwenzeka. Ungazibamba izinyawo zakho ngezandla bese kancane welulela phambili.

© DragonImages - stock.adobe.com

Nyakazisa emlenzeni owodwa

1. Hlala njengasemsebenzini odlule, kodwa welula umlenze owodwa kuphela phambi kwakho. Eyesibili idinga ukugoba edolweni bese uphumuza unyawo ethangeni lomlenze oqondile.
2. Bamba unyawo lolule umlenze ngezandla zakho, ugobe phambili bese udonsela kuwe uzwane. Zama ukungakubuyisi emuva. Phinda ngomunye umlenze.

© Bojan - stock.adobe.com

Ukuma okugoqekile

1. Yima ngezinyawo zakho zibanzi kunamahlombe akho (ububanzi buya ngokwelula kwakho).
2. Gobisela umzimba wakho phansi, ugcine umhlane wakho uqonde. Ekugcineni, udinga ukubeka izintende zakho phansi. Amasokisi akhomba phambili, kanjalo neminwe.

© fizkes - stock.adobe.com

Iwele leside

1. Uma ukuzelula kukuvumela, hlala ngokuhlukana okude.
2. Izingalo kufanele zibekwe ezinhlangothini futhi isisindo somzimba kufanele sidluliselwe kubo. Akunasidingo sokuguqula izinkalo zakho namahlombe ezinhlangothini.
3. Shintsha imilenze bese uyaphinda.

© Vitaly Sova - stock.adobe.com

Ukuzivocavoca kwethanga langaphakathi

Ukuzivocavoca ukwelula ithanga langaphakathi kwenziwa ngenkathi ulele noma uhleli. Kuyafaneleka ukuzama inketho ngayinye bese ukhetha lezo ezikunikeza umuzwa omuhle kakhulu wokwelula eqenjini lakho lemisipha elihlosiwe.

Isikwele esijulile

1. Udinga ukuhlala kwikhawunta, umshini wokuzivocavoca, i-jamb yomnyango, noma enye indawo enethezekile ukuze ukwazi ukuyibamba lapho uqukula.
2. Beka izinyawo zakho zibanzi kunamahlombe akho, bese uphendulela amadolo nezinzwane zakho ngaphandle. Ubambe ukusekelwa, zehlise kancane esihlalweni esijulile ukuze amathanga akho athinte imisipha yethole. Isikwele senziwa ngomhlane oqondile futhi ngaphandle kokuthambekela komzimba.

"Butterfly ngasodongeni"

1. Hlala phansi ngezinqe. Gcina umhlane wakho uqonde. Uma lokhu kunzima kuwe, hlala nosekelo odongeni.
2. Goba imilenze yakho bese ucindezela izinyawo zakho ndawonye. Manje, ukugcina umqolo wakho uqonde, yehlisa amadolo akho phansi. Kepha ungabacindezeli ngezandla zakho.

© stanislav_uvarov - stock.adobe.com

"Ixoxo"

1. Lala esiswini sakho, bese ubeka ukwesekwa kwengalo yakho.
2. Spread amadolo akho ezinhlangothini bese ugoba imilenze yakho nge-90 degree angle. Ngasikhathi sinye, amasokisi abheka ezinhlangothini. Zama ukwehlisa ukhalo lwakho phansi ngangokunokwenzeka phansi. Uma ungabeka umcengezi phansi ngokuphelele, kuhle.

"Ixoxo ngomlenze oqondile"

1. Isikhundla siyefana nokusebenza kwangaphambilini, umlenze owodwa kuphela manje oweluliwe. Futhi, zama ukwehlisa isinqe phansi.
2. Phinda ngomunye umlenze.

Phambili phinda

1. Hlala phansi ezinqeni zakho bese usakaza imilenze yakho ngangokunokwenzeka emaceleni. Amasokisi abheke phezulu.
2. Yama phambili uvule izingalo nezintende phansi. Zama ukwehlisa isisu sakho eduze naphansi ngangokunokwenzeka. Musa ukugoba amadolo.

© Syda Productions - stock.adobe.com

Iwele elidlulayo

1. Uma ukunweba kukuvumela, sasaza imilenze yakho ezinhlangothini ngokuhlukana okulandelayo.
2. Ungathathi i-pelvis yakho emuva, kufanele ilingane namadolo nezinyawo zakho. Ngokwelula okuhle, ungancika phambili futhi uncike ezingalweni zakho zangaphambili. Uma kunzima kuwe ukwenza lokhu, phumula izintende zezandla zakho. Hlela ukudonsa isinqe sakho usiya phansi.

© Amelia Fox - stock.adobe.com

Ukwelula eduze kodonga

1. Lala ngomhlane ukuze isinqe sakho sigcwale udonga, futhi imilenze yakho ibheke phansi.
2. Spread imilenze yakho uyiyeke iye ezinhlangothini ngesisindo sakho. Amasokisi abheke phansi.
3. Zama ukuhlala kulesi sikhundla imizuzu embalwa.

Ukuzivocavoca kwethanga langaphandle

Ngisho nabantu abangaqeqeshiwe bangenza lo msebenzi eduze nodonga. Futhi okwenziwayo ngenkathi umile kudinga ukulungiswa okuthile. Kepha ngakolunye uhlangothi, umshini wokubhala nawo weluliwe.

Ukuthunjwa kwesinqe odongeni

1. Yima ubhekane nodonga ngohlangothi lwakho lwesokudla. Beka intende yesandla sakho sokudla kuso.
2. Letha umlenze wakho wokunene ngaphesheya kwesobunxele bese ugoqa phansi. Umlenze obuyiswe emuva kufanele ushelele phansi phansi ngakwesobunxele ngaphandle kokugoba edolweni. Gcina umzimba uqonde.
3. Jikela olunye uhlangothi odongeni bese uyaphinda.

Ukuma okumiyo

1. Beka umlenze wakho wesobunxele ngemuva kwesokudla ngaphambili. Isandla sokunene sisebhande, isandla sobunxele sehliswe ngokukhululekile phansi.
2. Ncika eceleni kwesandla sakho esehlisiwe. Ungagoba futhi nezingalo zakho eziphakanyiswe ngaphezu kwekhanda lakho.
3. Phinda omunye umlenze.

Ukuzivocavoca kwethole

Lokhu kungukuzivocavoca okulula okungenziwa ngaphandle kokwelula ngokwanele.

Ukuzelula odongeni

1. Yima ubheke odongeni kude ngesinyathelo esincane, uphumule ngokumelene naso ngozwane lomlenze wakho wesokudla nezintende zezandla, ubeke omunye umlenze emuva. Izinyawo zicindezelwe phansi futhi aziqedi kulo lonke lolu vivinyo.
2. Ncika phambili ukuze idolo lomlenze wakho wangakwesokudla lihlale odongeni. Ngasikhathi sinye, ngakwesobunxele uhlala uqondile, ngumlenze wakhe ongezansi oweluliwe.
3. Phinda ukunyakaza komunye umlenze.

Ukwelulwa kodonga lwesithende

1. Yima endaweni efana nokuvivinya umzimba okwedlule, kuphela manje faka uzwane lonyawo lwakho lokunene odongeni uncike esithendeni. Yomibili imilenze iqonde.
2. Letha umzimba wakho phambili ngenkathi ugoba umlenze wakho wangakwesokudla.
3. Shintsha imilenze bese uphinda ukuzivocavoca umzimba.

Ukwelula ingaphambili lomlenze ongezansi

1. Hlala ezinqeni zakho imilenze iqonde.
2. Sigoba umlenze owodwa emadolweni, sibeka unyawo ethangeni lomunye umlenze bese siwudonsela esikhwameni, sisiza ngesandla. Donsela isokisi kuwe.
3. Yenza okufanayo ngomunye umlenze.

Ngabe kukhona ukuphikisana kokwelula?

Ngaphandle kwenhloso enhle, ukunwebeka kuyaphikiswa. Izizathu ezingaba khona:

• izinkinga ezinkulu emuva;
• imihuzuko ephawulekayo yezitho;
• ama-microcracks emathanjeni;
• ubuhlungu obungaqondakali nobungapheli emgogodleni we-lumbar;
• amalunga ezinhlungu zesinqe;
• umfutho wegazi ophakeme.

Ukwelula abesifazane abakhulelwe kufanele kwenziwe ngokuqapha. Kodwa lapha konke kungumuntu ngamunye, akukho ukuphikisana okuqondile.

Isiphetho

Ungayinaki inkimbinkimbi yokwelula imisipha. Lokhu kuyadingeka futhi kusiza umzimba ukuthi ubhekane nengcindezi futhi uphumule imisipha.

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