Mhlawumbi unokucinga ngeendlela ezininzi ezisezantsi zomzimba ukusuka phezulu kwentloko yakho: ukuma kwe-quad stretch, i-hamstring ehleliyo, ukolula kwemilenze emine, umbhobho wembaleki, njl. Kodwa ukolula izihlunu zomzimba wakho ongentla emva kokuzilolonga kweengalo kubonakala ngathi kuyingxaki enkulu.
Isifuba sakho, amagxa, iingalo kunye nomqolo ophezulu ufanelwe uthando olufana nemilenze yakho, ngakumbi emva kokusebenza nzima.
Ingalo yolulela emva koqeqesho
Nangona ukolula okumileyo emva kokuzilolonga akukuthinteli ukwenzakala okanye ukunyanga ukuqaqamba kwemisipha, kunokunceda ukutshintsha imbono yeentlungu. Kuba ukuzolula emva kokuzilolonga kuvakala kulungile, kunokubangela into yesiphumo se-placebo xa kufikwa kwiintlungu. Kodwa iinzuzo zokolula zihlala ixesha elide.
i-scorpion stretch
- Qala ngokulala phantsi amathambo akho e-hip ecinezelwe emgangathweni, iingalo zolulelwe emacaleni akho kwi-T-shape.
- Cinezela intende yesandla sakho sasekhohlo emhlabeni, ugcine ingalo yakho yasekunene ithe tye.
- Ukugcina i-hip yakho kunye nomlenze wokunene ugxilile, phakamisa umlenze wakho wasekhohlo emhlabeni kwaye ubeke unyawo lwakho lwesobunxele emva komzimba wakho.
- Usebenzisa intende yesandla sakho sasekhohlo, qalisa ukuvula isifuba sakho ngasekhohlo de uzive usolulele kumzimba wakho wasekunene.
- Bamba le ndawo imizuzwana eyi-15-30 kwaye uphinde kwelinye icala.
Ukolulwa kwamagxa eSofa
- Qala kuzo zonke ezine phambi kwesofa okanye isitulo.
- Phakamisa iingqiniba zakho esitulweni kwaye ubambe izandla zakho ngasemva kwakho.
- Ukugcina amehlo akho emgangathweni, cinezela isifuba sakho phantsi ude uzive ulula kumqolo wakho ongaphezulu, i-triceps kunye namagxa.
- Bamba imizuzwana engama-15 ukuya kwengama-30.
Oku kunwebeka kunceda ukukhulula umqolo kwaye uthanda ukuma okuchanekileyo komqolo kunye namagxa. Akukho ukuphindaphinda kulo msebenzi.
ukolula isihlahla
- Hamba kuzo zonke ezine, ngamadolo akho phantsi kwezinqe zakho kunye neentende zakho phantsi kwamagxa akho.
- Gcina ubunzima bakho emadolweni akho, jikelezisa izandla zakho de iminwe yakho ijonge umzimba wakho.
- Ngobuncinci shenxisa ubunzima ezandleni zakho, uziva usoluliwe ecaleni kwesihlahla sakho sangaphakathi.
- Bamba imizuzwana engama-15 ukuya kwengama-30.
Ukuba asizoluli rhoqo izihlahla zethu, siya kuyenza le ntshukumo ngobunono, njengoko inokudinisa la malungu. Umzekelo wokuzilolonga uhlala ufana, nangona i-angle kunye nokuma kwezandla kuyahluka.
umsonto inaliti
- Ngena kwindawo enemilenze emine, i-tabletop isikhundla ngamadolo akho phantsi kwezinqe zakho kunye nezandla zakho phantsi kwamagxa akho.
- Gcoba ingalo yakho yasekhohlo phantsi kwegxalaba lakho lasekunene. Yandisa ingalo yakho yasekhohlo kangangoko unako ngaphandle kokuziva ungonwabanga okanye iintlungu.
- Nje ukuba ufikelele esiphelweni soluhlu lwentshukumo, phumla isidlele sakho sasekhohlo kunye nomva wegxalaba lakho lasekhohlo emhlabeni.
- Bamba imizuzwana eyi-15-30 ngaphambi kokuphinda kwelinye icala.
Ukuba olu solulo luvakala kakhulu, siya kubeka intende yengalo engapholiyo phantsi kwaye siphakamise intloko yethu phantsi. Yenye yezona zinto zisetyenziswa kakhulu kwi-yoga ukuphumla indawo ephezulu yomzimba. Asinakwenza kuphela emva kweendlela zengalo, kodwa inokubandakanywa kwimihla yethu.
Iibiceps, isifuba kunye nentamo yolula
- Yima eludongeni wolule ingalo yakho yasekunene ibe ngu-T, intende yesandla eludongeni.
- Gcina intende yakho imile, vula kancinci isifuba sakho kwicala lasekhohlo kwaye ujike intloko yakho kwicala lasekhohlo.
- Kwangaxeshanye, qalisa ngokucothayo ukusuka eludongeni de uzive ulula nge-bicep yakho yasekunene, isifuba nentamo.
- Bamba le ndawo imizuzwana eyi-15-30 kwaye uphinde kwelinye icala.
i-triceps yolula
Kusenokwenzeka ukuba yenye yezona ndawo zaziwa kakhulu emva koqeqesho. Le ntshukumo eqhubekayo inceda ukukhulula i-muscle, nangona ukwenza ngokungafanelekanga kunokugxininisa indawo. Itekhnoloji efanelekileyo yile:
- Siya kuqala ukuma okanye siya kuma nkqo. Siza kuzisa ingalo enye ngaphezu kwentloko kwaye siyilahle i-forearm emva kwethu, siyibeke ngasemva naphakathi kwamagxa ehlombe.
- Ngesinye isandla, siya kubamba ngaphezulu kwengqiniba egobileyo kwaye sitsale ngobunono de sizive sisolula egxalabeni nasemva kwengalo. Akukho jerks kufuneka zenziwe.
- Siya kuzama ukugcina i-biceps isondele kwindlebe kwaye asiyi kuyinyanzela.
- Siza kubamba imizuzwana engama-30 kwaye siphinde siphinde kwelinye icala.
ukuma komntwana
Le yoga pose ineenzuzo ezininzi zempilo kunye nokuma. Ukuze siyenze ngokuchanekileyo kufuneka silandele la manyathelo alandelayo:
- Siya kuguqa kwi-mat, ngamadolo ahluke ngakumbi kunobubanzi be-hips kunye neenyawo kunye emva kwethu.
- Siza kuhlala kwizithende zethu (ngokusemandleni ethu) kwaye sincike phambili, siphumle isisu sethu emathangeni ethu.
- Siya kuzolula iingalo zethu phambi kwethu kwaye siphumle ibunzi lethu emhlabeni. Siza kuva oku kunwebeka emagxeni nasemqolo, kunye nezinqe kunye neempundu.
- Siya kucinezela ngobunono isifuba kunye namagxa ukuya emgangathweni ukuze sijule ukolula.
- Siya kugcina isikhundla ubuncinane imizuzwana engama-30.
ukolula i-bicep
Uninzi lwabasebenzisi be-gym bayalibala ukolula i-biceps, nangona ungomnye wemisipha esebenza kakhulu kwiiseshoni zomzimba eziphezulu. Ukuqhela ukuyolula ngokuchanekileyo siya kwenza lo msebenzi:
- Siza kuhlala phantsi iinyawo zethu zixhaswe ngokupheleleyo kwaye amadolo ethu aguqe.
- Siza kubeka iintende zezandla emhlabeni emva kwethu ngeminwe ekhomba.
- Gcina izandla zakho zisendaweni, ngokukhawuleza tyibilika i-butt yakho kude nezandla zakho de uzive ukhululekile kwi-biceps yakho.
- Kwakhona siya kuziva ukolula esifubeni nasemagxeni.
- Siza kugcina imizuzwana engama-30 ubuncinane.