Xa uqala umsebenzi wesiqhelo kwindawo yokuzivocavoca, omkhulu wohlwaywa udla ngomqolo. Kwaye kukuba kufuneka sihlale sicinga ukuba ukuphunyezwa kakuhle kokuzivocavoca okanye ukuphakanyiswa kuya kuba sisiseko sokuphepha ukulimala, nangona kunjalo kwiimeko ezininzi, sinyanzela ubunzima obuninzi kunokuba sifanelet senza umthambo engalunganga ngaphandle kokunika ukubaluleka okukhulu.
Ngenxa yoku, umqolo wethu uyahlupheka intle kwezi meko. i-dorsal kunye ne-lumbar baya kuthatha ubunzima kwizihlandlo ezininzi zokuzilolonga ezingasebenziyo la maqela emisipha, kwaye baya kugqiba ukubonakala iinyembezi ukuba banokusisusa kumsebenzi kangangeentsuku ezininzi. Ngenxa yesi sizathu, namhlanje sikunika uluhlu lweengcebiso ezisekelwe kumonde kunye nengqiqo, kwaye ukuba uyawalandela, umva wakho uya kuwuxabisa ngokuqinisekileyo.
Funda ngaphambi kokuba wenze
Akulula ukuba nabani na aqale kwindawo yokuzivocavoca, kodwa sinako sonke funda ngendlela esebenzayo. Okunokwenzeka, uqala kwishedyuli yeveki apho ufumana oomatshini ongabaziyo ukuba basebenza njani okanye abaneentsimbi ongabaziyo ukulingana kwazo. Isisombululo silula: buza.
Cinga ukuba ngokuhlawula umrhumo wokubhalisa kwindawo yokuzivocavoca, nawe unayo Iliso enokukunceda ukhethe ubunzima obufanelekileyo kwaye wenze uphinda-phindo ngokuchanekileyo. Njengomthetho jikelele, sincoma ukuba usebenzise 'umthetho wokutsalwa' ukujonga ukuba umthambo wenziwa ngokuchanekileyo na.
Yintoni lento? Akukho nto ngaphezu kokukhangela ukuba iqela lezihlunu ekufuneka uzilolonge ligxininisekile ngexesha lokuzilolonga. Ukuba wayengekho, okanye omnye umntu usendaweni yakhe, yima. Umbuzo ngexesha unokuthintela ukukrazula okanye ukuqala kweengxaki zomgogodla.
Umqolo nawo uya kuba shushu
Kubonakala ngathi i-mantra engayi kuyeka ukuziphindaphinda, kodwa ibaluleke kakhulu. Kufuneka ufudumale phambi kwayo nayiphi na indlela yokuzilolonga. Ngaphandle kokubila akufuneki sicinge nawuphi na umthambo, kuba luphawu olucacileyo lokuba inkqubo yethu yentliziyo iyasebenza, kwaye sifikelele kwelona qondo lilungileyo lokuphefumla.
yenza ezinye ze i-treadmill okanye ibhayisekile ngaphambi koqeqesho, kwaye emva kokuba i-cardio iphelile, yolula onke amalungu omzimba, kuquka umva. Sidla ngokuhlala kwi i-triceps, i-quadriceps, i-hamstrings kwaye kancinci. Kodwa umva nawo woluliwe. Yenza i-hip twists, i-crunches esisiseko, okanye uzise idolo lakho kwelinye icala ngelixa ulele phantsi. Imizuzu nje emihlanu inokuthintela ukwenzakala.
Jonga ubunzima kunye nokungaphumeleli
Sele sithethile malunga nobunzima ngaphambili, kodwa ngoku sifuna ukuthetha nawe ngokuthe ngqo. Ewe, wena, owazi kakuhle ukuba bungakanani ubunzima onokuthi ubambe kodwa ophakamisa ipuli kancinci ngakumbi ukuze uzivavanye. Okanye wena, owaziyo ukuba kukho uthotho oluthathu kodwa ngenxa yokuba namhlanje unokwenza olunye. Nobabini niyaphazama.
Akukho sizathu sokungaphumeleli kwimithambo yangasemva, okanye uphawule ukudinwa kumqolo. Njengomthetho jikelele, ukuba kwindawo ixesha elide libi, kwaye Ukuzibhokoxa kakhulu akukhuthazwa. Lawula ubunzima bakho, jonga ikhefu lakho, kwaye unganyanzeli iqela lezihlunu eliya kufuneka likukhaphe kuyo yonke eminye imisebenzi.
Emva ngqo!
Umsebenzi ngamnye uhlukile, kodwa njengomgaqo jikelele umva kufuneka uhlale uthe tye. ukuba wenza i squat kwaye umqolo wakho ugobe, bandezeleka. Ngokufanayo ukuba uphosa kwi esiswini intamo yakho ngokukhawuleza okanye uphakamise ii-dumbbells ngaphandle kokugoba amadolo akho.
Kwizihlandlo ezininzi, umva awuzukuphela udinwe kakhulu kukuzilolonga kodwa lilifa labanye esingenzi kakuhle. Ukuba uthe tye, ixesha elininzi uyakuphepha umonakalo.
Konke oku! Ngokuqinisekileyo ubusazi yonke into kwaye uyivile yonke into izihlandlo eziliwaka, nangona kunjalo kukho isithuba esikhulu phakathi kokuyiva nokwenza. Ngoku dlala indima yakho. Jonga umqolo wakho kwaye uwukhathalele. Izihlunu zakho ze-lumbar kunye ne-dorsal ziya kukubulela, njengomqolo wakho.