Indlela yokuphila ehleliyo ekhokelwa ngabaninzi, nangona isebenza imini yonke, ibangela imeko embi kunye neentlungu zangasemva. Ukuba uqhelekile ekuqeqesheni, uya kuqaphela ngezinye izihlandlo ukuba ukuhamba komqolo kwakungafanelekanga njengoko ulindele.
Ukugcina isikhundla sokuzingela ekuhlaleni iiyure ezininzi okanye ukuziqhelanisa nemidlalo yoqhagamshelwano (apho i-posture ikhusela kwaye iqinile), iya kukhetha umqolo wakho kunye namagxa ekuguquleni indawo yabo yendalo.
Xa umzimba wethu uphantsi koxinzelelo lwexesha elithile, uya kuqonda ukuba uxinzelelo njengento eqhelekileyo kwaye wenze utshintsho lwe-postural. Ngokomzekelo, ukuba sihlala kunye namagxa ethu phambili kunye nomqolo wethu ongaphezulu ugobile, umzimba wethu uya kugqiba ukulungelelanisa kweso sikhundla.
Kuyabonakala ukuba isimo somntu siye saguquka saba mbi ngenxa yokusetyenziswa rhoqo kweefowuni eziphathwayo, ezisenza ukuba sithathe isikhundla esiphambili ngeentloko zethu. Wena intamo iqinisa ngokungaqhelekanga (ukwazi ukutyibilika ukuya phambili) kwaye ufikelele a ukunciphisa izihlunu.
Ukongeza, intloko ebuhlungu idla ngokubangelwa kukuma kakubi. Ukuba ufuna ukulwa nazo zonke ezi ngxaki ze-postural, sikufundisa 3 imithambo nge kettlebell. I-roller ye-foam okanye i-massage iyindlela efanelekileyo, kodwa ngeentsimbi zaseRashiya siya kuqinisa imisipha ngelixa silungisa i-posture.
Ukuma okuchanekileyo kunye nemithambo ye-kettlebell
Umsebenzi woku-1: I-Arm Bar
Ukwenza ngokuchanekileyo, ndikucebisa ukuba ungawasusi amehlo akho kwi-kettlebell ngexesha lokuzilolonga.
Le yintshukumo ebalulekileyo yokuzinzisa umbhinqo wamagxa. Ubunzima kunye nokuma kwe-dumbbell kubangela ukuba izihlunu ezijikeleze igxalaba kunye nengalo ephezulu zivume. Oku kwakha amandla emisipha kunye nokulungelelaniswa, okukunceda kakhulu.
Umthambo wesi-2: IBar yeArm eGobileyo
Uqala kwindawo engathandekiyo, ngoko ke andikucebisi ukuba usebenzise i-kettlebell enobunzima obuphezulu.
Lo msebenzi uya kudala ukunyanzeliswa okuhambelanayo kwi-intercostal, i-paravertebral, kunye nezihlunu ze-pelvic, kunye nezinye izihlunu zangaphakathi.
Xa sandisa ingqiniba, izihlunu zengalo engaphezulu ziyafinyela. I-biceps kunye ne-triceps zilinganisa omnye nomnye kwaye inkontileka ye-stabilizers yamagxa ukugcina ubunzima bulinganiswe. Okokuthi, inani elikhulu lemisipha libandakanyeka kwi-isometric kunye ne-concentric contractions; kuqala ukuhambisa ubunzima kwaye emva koko ukububamba.
Umthambo wesi-3: Ukuguqa kwesiqingatha seArm Bar
https://www.youtube.com/watch?v=zVFBiqLDNHQ
Thatha ingqalelo iingcebiso zangaphambili ukuba uhlale ujonge ubunzima kwaye ungakhethi enye enzima kakhulu.
Ngokutshintsha isikhundla sakho kunye neenyawo, ibhalansi ngumngeni omtsha kumzimba wakho. Iinyawo, isinqe, amathanga kunye neengalo zakho zilolonga ukwamkelwa. Umahluko omkhulu phakathi kwalo msebenzi kunye nezimbini zangaphambili kukubandakanyeka kwengundoqo, ekubeni phantse zonke izihlunu ziya kwenza konke okusemandleni ukugcina i-kettlebell iphantsi kolawulo.
Izihlunu ezisezantsi zomlenze ziya kwandisa ukuzinza kwe-ankle kunye nedolo, ngaphezu kokuqinisa imisipha yangaphakathi yonyawo. Imisipha yendawo yangaphakathi yethanga iya kubandakanywa ukugcina i-pelvis igxininisekile kunye ne-isometric contraction of the muscles of the hand esiyiphumle phantsi, iya kubandakanya i-musculature ukuya entanyeni.