Ngaphandle kokuba uyincutshe kwezemidlalo kwaye uneqela elikucebisayo, kuyinto eqhelekileyo ukuba uchaze iindlela zoqeqesho ngokwakho. Ukhetha iinjongo zakho, cwangcisa imithambo kwaye uququzelele ixesha elifanelekileyo lokuya kwindawo yokuzivocavoca. Kwaye hayi, akukho lula ukuzimela kwaye ukwazi nobuthathaka obunokubakho.
Ukuba unolwazi lweshishini, uya kulwazi uhlalutyo lwe-SWOT oluqhutywa ziinkampani. Into enje sizakuzama ukuyazi namhlanje. Ngaba ungandixelela ukuba yintoni amandla akho omzimba kunye nobuthathaka bakho? Uya kumangaliswa kukwazi ukuba ngokwazi izibonelelo zakho, unokonyusa ukusebenza kwezemidlalo.
Zihlolisise. Chaza indawo oqala kuyo
Kukho imithambo esisiseko ekufuneka ukwazi ukuyenza ewe okanye ewe, nokuba uligqala ejimini okanye usaqalayo. Zijonge kakuhle: squats kunye nobunzima bakho, i-push-ups, imiphunga kunye nokuguquguquka kwamagxa akho.
Ngolu qheliselo uya kuba nakho ukwazi ukuba yintoni ubuthathaka bakho bomzimba kwaye ukuba unoluhlu oluhle lokuhamba. Kwimeko apho awukwazi ukuthoba i-hip yakho kakhulu kwi-squats, sele uyazi enye yeendawo zakho zokuphucula ngoqeqesho.
Uvavanyo 1: Squat kunye nobunzima bakho
- Ubungqina: Yima ujonge eludongeni imilenze yakho ibe banzi kancinci kunobude bamagxa. Zihlisele kwindawo yokugquma. Gcina isifuba sakho phezulu kwaye ujonge ukuba amadolo akho alandele isikhokelo seenzwane zakho.
Ukuba awunayo ibhalansi eninzi okanye amadolo akho ajikeleza ngaphakathi, unobuthathaka ekusebenzeni. Njengokungathi i-hip, umva okanye i-ankle ayinikezeli ukuguquguquka okwaneleyo ukwenza i-squat.
Indlela yokuphucula? Ukuba siqaphela ukuba sineengxaki ezithile zokuhamba kumzimba ophantsi, kufuneka sisebenzise ukuvuleka kwezinqe kunye nokuzivocavoca okunje. abakhweli. Ngokufanayo, kunokuphucula ukuguquguquka kwale ndawo ukuba senza izandiso ze-thoracic kunye i-foam roller.
Ewe kunjalo, iiplate ukomeleza undoqo.
https://www.youtube.com/watch?v=NmSu4gQc7lg
Uvavanyo lwe-2: i-push-ups
- Uvavanyo: Sonke siyayazi indlela yokwenza i-push-up, kodwa bambalwa kakhulu abayenza ngokuchanekileyo. Xa usihla, kufuneka ugobe iingqiniba zakho zenze i-engile engama-90º. Yenza uphindaphindo lwe-10 kwaye ubeke ingqalelo ukuba i-elbows yakho ibonisa, ukuba amahlombe akho abuhlungu kwaye ukuba umqolo wakho uhlala uthe tye ngokupheleleyo.
Kwimeko apho unezinye zezi mpawu, ingxaki iya kuba kwi-triceps kunye ne-core.
Indlela yokuphucula? Ukuba sifumana ubuthathaka kumbindi, kuya kufuneka siqinise ngoluhlu lwamacwecwe.
Ngakolunye uhlangothi, ukuba ingxaki isemagxeni, kuya kufuneka senze ukunweba kunye nokuzivocavoca ngokujikeleza kwangaphandle. Okokugqibela, ukuba siqaphela ukuba yimpazamo yee-tripecs, siya kukhetha ukuziphucula ngoshicilelo lomkhosi.
Uvavanyo lwe-3: ukuguquguquka kwamagxa
- Uvavanyo: Ngumsebenzi esikhe sawenza phantse sonke ngaxa lithile, ngakumbi esikolweni. Ukuba awukwazi ukufikelela kwisandla esinye kunye nesinye, ujonge umva ongenamandla ongasentla, undoqo obuthathaka, kunye nemiba enokwenzeka ye-hip.
Indlela yokuphucula? Olu viwo lusinika ulwazi oluninzi malunga nokuhamba kunye nokuma kwamagxa ethu. Ukuba uyaqaphela ukuba ukuguquguquka kwamagxa akho kuncinci kunokuba ungathanda, sebenza kumagxa. Ukunciphisa iingxaki zokuhamba kumqolo wakho, yenza imithambo nge-Foam Roller.
Uvavanyo lwesi-4: imitsi
- UvavanyoNjengoko kubonisiwe kwividiyo, kufuneka uthobe umzimba wakho, ugcine isifuba sakho phezulu kwaye ugobe umlenze wakho wangaphambili ngama-90º. Ukuba uqaphela ukuba unomkhwa othile wokuhamba ukusuka kwelinye icala ukuya kwelinye, okanye ukuba idolo langaphambili lihamba phambili kakhulu, sijongene nezinqe ezingenakunyakaziswa okanye i-ankle.
Indlela yokuphucula? Kuya kuba mnandi ukuba usebenze ukuhamba kwamaqatha nge-Wall Drill.