I-Twine yabaqalayo

Ukwelula kuvame ukuhlotshaniswa nabantu abanekhono lokuhlala kalula ekuqhekekeni kobude nobude. Lawa makghono aba luphawu lokugijima, ukuguquguquka, kanye nempilo enempilo.

Iwele eliphelele liyindaba yokuziqhenya nomona. Ukuqeqeshelwa ukwenza ngcono ukuqina kwemisipha akudingeki kwenziwe ejimini. Ungathola imiphumela emihle ekhaya.

Ukuqeqesha

Ngaphambi kokuqala izivivinyo zokwelula imisipha nemisipha, udinga ukufudumala kahle. Ukunganaki ukufudumala okugcwele kugcwele ukulimala. Kuyadingeka ukulungisa umzimba kungakapheli imizuzu engama-20 kuya kwengama-30, wenze ukuzivocavoca umzimba ngokuhlanganyela, ugijime kancane noma ugxume intambo, wenze inkimbinkimbi yama-yoga asanas.

© fizkes - stock.adobe.com. Enye yama-yoga asanas yinja ebheke phansi

Izinzwa emzimbeni kufanele zibe lula, kuhle uma uzizwa ufudumele emisipheni. Ukujuluka kungenye inkomba yokuthi umzimba ukulungele ukwelula. Noma kunjalo, akufanele ukhathele ngesikhathi sokufudumala. Kubalulekile ukunaka ukuphefumula. Kuyadingeka ukuqinisekisa ukuthi kujulile futhi kuyalingana, kuyilapho imisipha igcwele ngokulinganayo ne-oxygen.

Ngaphambi kokuzelula, ungaya ku-sauna noma uthathe ishawa efudumele. Ngokwengeza ukufudumala kwemisipha, ama-leggings afudumele noma ukufudumala kwemilenze kufanelekile.

I-Twine yokwelula kwabaqalayo

Ukuvumelana nezimo akuxhomekile kuphela ezingeni lokuqeqeshwa kokuqala, kodwa futhi nakubudala ngisho nasezincwadini zofuzo. Ungalahli ithemba uma usuvele ungaphezu kweminyaka engamashumi amathathu futhi ngokwemvelo imisipha mibi futhi yelula isikhathi eside. Umphumela oyifunayo uzotholakala ngokuqeqeshwa kwansuku zonke, kuzothatha isikhathi eside kuneminyaka eyi-16.

Kunezidingo okufanele uzicabangele ngaphambi kokuqala ukwelula.

Iwele labaqalayo yile:

• Ukuphoqeleka ukufudumeza nokufudumala kwawo wonke amaqembu emisipha, hhayi lawo asemilenzeni kuphela. Kubaluleke kakhulu ukulungiselela lonke uhlelo lwe-musculoskeletal for stretching, ngaphandle kwalokho ingozi yokulimala emuva, i-pelvis noma amahlombe iyanda.
• Ukuqeqeshwa okubushelelezi nokuhamba kancane. Abaqalayo kufanele bagweme ukuxubana nokusebenzisa ingcindezi eqinile emithanjeni. Ubuhlungu bungaba khona, kepha kufanele bubekezeleleke emaphethelweni emizwa emnandi. Ukusika nokudabula imizwa, noma ikuphi ukubonakaliswa okungathandeki emajoyini akunakubekezelelwa.
• Ukuqeqeshwa njalo. Isifundo ngasinye sisondeza imiphumela oyifunayo. Udinga ukwenza okungenani kathathu ngesonto.
• Ukubekezela nokubekezela kuzodingeka ukuthola ukwahlukana kwalabo ngokwemvelo abangaguquguquki noma abangakaze benze ukwelula. Asikho isidingo sokulinda ngokunganaki umphumela osheshayo, ukuze, ngaphandle kokulinda, udumazeke futhi uyeke.

Isisusa esihle kungaba idayari yokufeza umkhondo wentuthuko yakho. Uma kukhona okukodwa, kusho ukuthi uqeqesho lwenziwa ngempumelelo futhi nakanjani luzosebenza ukuhlala kuwele.

Imithetho yezokuphepha yokuqeqeshwa okuzimele

Ukwelula ekhaya ngaphandle kokuqondiswa ngumqeqeshi onolwazi kudinga ukunakekelwa okwengeziwe emithethweni yokuphepha. Ukuphishekela imiphumela esheshayo kungaholela ekulimaleni kanzima kwe-ligament kanye nemisipha futhi kwenze ukuqeqeshwa okuqhubekayo kungenzeki. Kufanele uphathe umzimba wakho ngothando nokunakekela futhi uwunike isikhathi sokuzivumelanisa nezimo.

Ngakho-ke, wonke umuntu ofuna ukufeza i-twine ephelele ngezidingo zakhe ukukhumbula lezi zinto ezibalulekile ezilandelayo.

Isikhathi

Ukuhlala ku-twine ngesonto noma ngisho nenyanga ngeke kusebenze uma ungakaze weluleke kahle ngaphambili. Ukuzivocavoca okuhlelekile, ukubekezela nokunaka ukuzwa kuzosiza ukulungisa imisipha yakho, imisipha namalunga ngokwanele. Ukugwema ukukhala nokuqaqamba kobuhlungu, udinga ukuthi "ulalele" imizwa yakho ngokucophelela, ugweme ukulayisha ngokweqile, ungazibekeli noma yimiphi imikhawulo futhi uzame ukujabulela inqubo. Kubalulekile ukuzincoma ngentuthuko yakho futhi ungayeki ukufinyelela.

Kulungele

Ukuzifudumeza kuyadingeka njalo. Ukuvivinya umzimba okuncane kuwo wonke amaqembu emisipha, amalunga nemisipha kuzosiza ukugwema ubuhlungu nokulimala. Ungagxumi ngokushesha okukhulu ekunwebeni. Ngcono ukulungiswa, kujabulisa kakhulu futhi kukhiqize indlela eya ekuqhekekeni.

Hlela

Izinsuku zokuqeqesha zihlelelwe ngazodwana. Kuya ngemigomo ozibekele yona. Iseshini egcwele ngokugcwele ihlala cishe ihora, kufaka phakathi ukufudumala. Ukuze kube namandla amahle, ukusebenza okulingene kathathu ngeviki kwanele.

Ungazishintsha ngamandla noma ngokuzivocavoca umzimba. Ngalezo zinsuku lapho ukunwetshwa okugcwele kungenziwanga, kwanele nje ukufudumeza imisipha ngokufudumala okuncane noma ukwenza izakhiwo eziningi ze-yoga. Lokhu kuzosiza ekuvimbeleni ukukhathazeka kwemisipha.

Amasu nemithetho

Abaqalayo kudingeka bagweme amajezi angazelelwe, ukushwiba kanye nokwehla. Ukuvivinya ngakunye kuhamba kahle ngokusatshalaliswa kwemithwalo okunengqondo nangokucabanga.

Ukuze uthuthuke, isprain kufanele sidlule ebunzimeni bokudonsa obubekezelelekayo.

Awukwazi ukubamba umoya wakho. Ngokuphambene nalokho, kungcono ukuphefumula ngokujulile, ukugxila kumzamo wokuphefumula.

Ngesikhathi sokuzivocavoca umzimba, konke ukunakwa kugxile emizweni emzimbeni, kubalulekile ukuthi "uzwe" wena futhi ume ngesikhathi.

Izinhlobo zokwelula

Kunezinhlobo ezimbili ezinkulu zokwelula: i-static namandla. Nge-static, izivivinyo zihloselwe ukuhlala e-twine. IDynamic ukuguqula umlenze lapho ukwahlukana kutholakala ngokuhambisa umlenze phezulu noma eceleni. Kwabanye, ukuzelula okunamandla kulula, kanti abanye, kunalokho, bafeza imiphumela ngokushesha kuhlobo lwe-static.

Ukuqeqeshwa okusebenzayo, zombili izinhlobo kufanele zihlanganiswe.

Lapho uzama ukuhlala kuwele elikude noma eliwele, awudingi nje kuphela ukudonsa imigqa ngokwezibalo. Kuzosebenza kangcono kakhulu uma wenza ukukhanya kwejubane nge-amplitude emfushane.

Okokwembatha

Izembatho akufanele zivimbele ukunyakaza futhi ziphazamise umsebenzi wemisipha nemisipha. Kuzoba kuhle ukugqoka amasokisi noma izicathulo ezishelelayo ukuze imilenze yakho igudluke kalula futhi yelule ngaphansi kwesisindo sayo.

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Ukulawulwa kwesikhathi

Ukulawula isikhathi sakho sokuzivocavoca, kulula ukusebenzisa izinhlelo zokusebenza ze-smartphone noma i-timer elula yokushintshanisa izivivinyo futhi ngasikhathi sinye unake wonke umuntu. Bezwe ubuhlungu nokungaphatheki kahle, abaningi ngokushesha bayakuqeda bese bedlulela kulokho okunikezwa kalula. Kulokhu, kuzothatha isikhathi eside kakhulu ukulinda iwele.

Ukudla

Ukuhlala ku-twine kungenzeka kusize ukulungiswa kokudla. Ukuphuza amanzi anele, amafutha e-omega-3 kanye ne-collagen kunomthelela omuhle ekuqineni kwezicubu.

Amathiphu namasu

Kukhona amanye amathiphu alula kakhulu kulabo abafuna ukuhlukanisa:

• Ukwelula imisipha kahle, ikakhulukazi leyo engaphansi kwamadolo, kufanele izinyawo zibanjelwe wena, hhayi zelulwe.
• Gcina umhlane namahlombe aqondile lapho wenza izivivinyo. Uma lokho kungasebenzi, kungcono ukuthatha amathuluzi angeziwe, njengezitini noma izihlalo. Uma ngesikhathi sokwelula amadolo noma umqolo uqala ukulimala, inqubo iyaphulwa futhi umthwalo usatshalaliswa ngokungalingani.
• Isikhathi esikhiqiza kakhulu ukwelula ekuseni. Kodwa-ke, ekuqaleni kokuzivocavoca kungcono ukuqhuba ntambama, ngoba ngalesi sikhathi umzimba ufudunyezwa ukunyakaza kwemvelo emini.
• Kungcono ukwenqaba usizo ekululekeni kubantu ongabazi. Umqeqeshi kuphela onolwazi lwe-anatomy ne-physiology owazi ukukala kahle umthwalo. Ukunyakaza okungahambi kahle kungaba okuhlukumezayo.

I-twine eyindida eyindida

Ukuhlukaniswa okude kusetshenziswe izinsimbi ezifanayo zezimoto njengalapho kusebenza nokuhamba. Kukhona izivivinyo eziningi zalolu hlobo lokwelula.

Phambili amaphaphu

1. Njengoba ukhipha, udinga ukwenza i-lunge ebanzi phambili bese ugoba umlenze wokusekela (lowo ozoba ngaphambili) edolweni.
2. Umlenze wesibili uqondile, ukugcizelela kusezandleni.
3. Endaweni ephansi, yenza ukunyakaza okuningana nge-amplitude emfushane, ikhanda libheke phambili, bese ubuyela endaweni yalo yasekuqaleni bese uhlangana nomunye umlenze osekelayo. Ungazisiza ngezandla zakho, uphonsa phansi.

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Ukuphambuka emgodini

1. Yenza i-lunge efanayo phambili, kepha phakamisa izandla zakho bese ujoyina ukukhiya.
2. Amahlombe kufanele ahlukaniswe futhi agobe kancane ngemuva. Lokhu kuvivinya akudonsi kahle nje imigqa yemilenze, kepha futhi kuqeda ukungezwani okuvela emgogodleni nasesinqeni.
3. Ngemuva komzuzu, yenza okufanayo komunye umlenze.

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Ukuphambuka kusuka emadolweni

1. I-lunge phambili iyenziwa, kepha umlenze wangemuva oqondile wangaphambili ubekwe edolweni.
   

   

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2. Phumula izandla zakho emhlane ongezansi bese ugoba umhlane wakho ngangokunokwenzeka. Buyisela ikhanda lakho emuva noma uligcine liqondile.
   

   

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I-Lunge push-up

1. Umgogodla obanzi wenziwa phambili, umlenze ongezansi womlenze osekelayo ubanjwe ubheke ngqo phansi, umlenze wesibili uqondile futhi uhlala ezinzwaneni.
2. Izintende ziyehliselwa ezinyaweni ezinyaweni ngakolunye uhlangothi lomlenze osekelayo, isifuba sigcinwa sisondelene naphansi. Ngokunyakaza kwentwasahlobo, ukuthambekela phansi esifubeni kuyenziwa, izingalo zigobile endololwaneni.

Ezingeni eliphakeme, ungazama ukubeka isifuba sakho phansi.

Iwele leside

1. Ukuma kwemilenze kufana ne-lunge.
2. Kancane kancane, ngokunyakaza okubushelelezi, udinga ukwehlisa i-kneecap phansi. Ngasikhathi sinye, zama ukuqondisa umlenze osekelayo ogobile emadolweni.
3. Ngasikhathi sinye, izintende zezandla zingaphumula ngokuqinile phansi noma ngezitini ezikhethekile, kanti emuva kungashiywa kuqondile.

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I-cross twine complex

Ukwelulwa kwe-lateral kunzima kakhulu, kepha izinzuzo zezempilo zibaluleke kakhulu. Ngenxa yalesi twine, imisipha yethanga le-pelvic yeluliwe futhi igcwele igazi, elisiza kakhulu ekuvikeleni izifo zabesifazane kanye ne-proctological.

Umhlane ongezansi ufika esimweni somzimba, ukuma kwemilenze kuyathuthuka.

Ukulungiswa kwe-twine yesiphambano kungathatha isikhathi eside.

Ungahlala kuwo ngokusebenza okujwayelekile kwenkimbinkimbi elandelayo.

Ukugoba emuva

1. Beka imilenze yakho ububanzi, ukuze bakhe unxantathu olinganayo naphansi.
2. Izandla kumele ziphumule emhlane ongezansi bese zigoba emuva ngangokunokwenzeka. Ukuzivocavoca kusebenza uma ubona phansi ngemuva kwakho.

Akusebenzi ngaso sonke isikhathi ngaso leso sikhathi, kufanelekile ukuqhubeka nokuziqeqesha futhi ngokuhamba kwesikhathi emuva kuzoguquka kakhulu.

Phambili ukugoba ngokunwebeka

1. Imilenze ibanzi ukwedlula amahlombe, ukuze ukungezwani kuzwakale ethangeni elingaphakathi.
2. Izandla zidinga ukuphakanyiswa, zixhunywe futhi zikhanyiswe izintende phezulu.
3. Okulandelayo, udinga ukwelula izingalo zakho ubheke phezulu futhi, kulesi simo eseluliwe, tshekela phambili kuze kube yilapho umhlane wakho ufana naphansi. Gcina umhlane wakho uqonde ngaphandle kokuzungeza iqolo lakho eliphansi.

Ukugoqa emqhele

1. Izinyawo ezisesikhundleni kusuka ekusebenziseni kwangaphambilini, bese ugoba phambili.
2. Awukwazi ukugoba amadolo akho, uzungeze umhlane wakho ongezansi. I-tailbone iqondiswe phezulu, emuva kuqondile ngangokunokwenzeka.
3. Ukuzivocavoca kusebenze uma ukwazile ukubeka ingaphezulu lekhanda lakho phansi.

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Ukugoqa ezindololwaneni

Kwenziwa ngokufana nakwangaphambilini, kepha umthambeka ujulile. Beka izindololwane zakho phansi, ugcine imilenze yakho iqonde.

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Idolo squat

1. Ukuma kwemilenze kuyafana, izingalo ziphakanyiswe phambi kwesifuba, izinyawo ziphendukele ngaphandle.
2. Okulandelayo, kwenziwa i-squat ngokubanjwa okuphezulu kwamadolo ohlangothini. Okufanelekile, kufanele babheke ohlangothini olufanayo njengamasokisi.
3. Kufanele wenze ama-squats ayi-6-10, bese uhlala endaweni engezansi okungenani isigamu somzuzu. Ngakho-ke, kuvela ukuhlanganisa imithwalo enamandla kanye ne-static.

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Ukudluliswa kwesisindo

1. Isikhundla sokuqala - imilenze isakazeka ngobubanzi njengoba ukunwebeka kuvumela, izintende zihlala phansi.
2. Umzimba uhambela emlenzeni ogobile, ngenkathi udinga ukwelula futhi uqondise owesibili. Izinyawo kufanele zithinte ngokuphelele phansi.

Ngezinga elinzima ngokwengeziwe, ungabamba amaqakala akho ngezandla zakho futhi wenze ukudluliswa kwesisindo kuphela ngezindleko zemisipha yomlenze.

Iwele elidlulayo

1. Sabalalisa imilenze yakho kububanzi obukhulu, ncika ezintendeni zezandla noma endololwaneni bese uzama ukuzithoba ngokunyakaza ngakunye.
2. On inhalation, kufanele nzima imisipha, futhi phezu umoya, zama ukuziphumuza.

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Amaphutha nokuphikisana

Akuwona wonke umuntu ongaziqeqesha ukuzelula yedwa.

Ukwelula ekhaya ngaphandle kokuqondiswa ngumqeqeshi ofanelekile kuyaphikiswa:

• Ngokuvuvukala kwemisipha nemisipha, kokubili ngesikhathi sokuqina nangesikhathi sokuxolelwa.
• Ukulimala komgogodla, i-pelvis kanye namajoyini we-hip, ikakhulukazi uma kunomlando we-dysplasia, ukuhlukaniswa noma ukuphuka kwentamo ye-hip.
• Umfutho wegazi ophezulu kanye nengozi ye-cerebrovascular.

I-Osteochondrosis ne-scoliosis aziphikisi, kepha ngaphambi kokuqala ukuqeqeshwa, kufanele nakanjani ubonane nodokotela wakho.

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