Lapho uqala umkhuba ejimini, omkhulu ojezisiwe uvamise ukuba ngumhlane. Futhi kungukuthi kufanele ngaso sonke isikhathi sicabange ukuthi ukwenza kahle kokuzivocavoca noma ukuphakamisa kuyoba yisisekelo sokugwema ukulimala, kodwa ezikhathini eziningi, siphoqa isisindo esiningi kunalokho okufanele, noma senza umsebenzi okungalungile ngaphandle kokunikeza ukubaluleka okukhulu.
Ngokunikezwe lokhu, umgogodla wethu uyahlupheka enhle kulezi zimo. i-dorsal ne-lumbar bazothatha isisindo ezikhathini eziningi zokuzivocavoca ezingasebenzi la maqembu emisipha, futhi azogcina evele izinyembezi ukuthi bangasisusa emsebenzini izinsuku ezimbalwa. Ngenxa yalesi sizathu, namuhla sikunikeza uchungechunge lwamathiphu asekelwe ekubekezeleni nasekuqondeni okuvamile, nokuthi uma uwalandela, umhlane wakho uzowazisa ngokuqinisekile.
Funda ngaphambi kokwenza
Akulula kunoma ngubani ukuqala ejimini, kodwa sonke singakwazi funda ngendlela esebenzayo. Ngokunokwenzeka, uqala ohlelweni lwamasonto onke lapho uthola khona imishini ongayazi ukuthi isebenza kanjani noma enesisindo ongazi ngokulingana kwayo. Isixazululo silula: buza.
Cabanga ukuthi ngokukhokha imali yokubhalisa indawo yokuzivocavoca, nawe une Ukuqapha okungakusiza ukuthi ukhethe isisindo esifanele futhi wenze impinda ngendlela efanele. Njengomthetho ojwayelekile, sincoma ukuthi usebenzise 'umthetho wokudonsa' ukuhlola ukuthi umsebenzi wenziwa ngendlela efanele yini.
Kuyini lokhu? Akuyona into engaphezu kokuhlola ukuthi iqembu lemisipha okufanele ulisebenzise ligcizelelwe ngesikhathi sokuzivocavoca. Uma wayengekho, noma omunye umuntu esendaweni yakhe, yima. Umbuzo ngesikhathi ungavimbela izinyembezi noma ukuqala kwezinkinga zomgogodla.
Ingemuva nalo liyashisa
Kubonakala sengathi i-mantra engeke iyeke ukuziphindaphinda, kodwa ibaluleke kakhulu. Kufanele ufudumale ngaphambi kwanoma iyiphi inqubo yokuzivocavoca. Ngaphandle kokujuluka akufanele sicabange nganoma yikuphi ukuvivinya umzimba, ngoba kuwuphawu olucacile lokuthi isimiso sethu senhliziyo nemithambo yegazi siyasebenza, nokuthi sesifinyelele izinga eliphezulu lokuphefumula.
wenze okunye i-treadmill noma ibhayisikili ngaphambi kokuqeqeshwa, futhi uma i-cardio isiphelile, welula zonke izitho zomzimba, kuhlanganise nomhlane. Ngokuvamile sihlala e- ama-triceps, ama-quadriceps, ama-hamstrings nokunye okwengeziwe. Kodwa umhlane nawo unwetshiwe. Yenza ama-hip twist, ama-crunches ayisisekelo, noma ulethe idolo lakho kolunye uhlangothi ngenkathi ulele phansi. Imizuzu emihlanu nje ingavimbela ukulimala.
Buka isisindo nokwehluleka
Sesike sakhuluma ngesisindo ngaphambili, kodwa manje sifuna ukukhuluma nawe ngqo. Yebo, wena owazi kahle ukuthi singakanani isisindo ongakwazi ukusibamba kodwa ophakamisa i-pulley kancane ukuze uzihlole. Noma wena, owaziyo ukuthi kukhona uchungechunge oluthathu kodwa ngoba kunamuhla ungenza olunye. Nobabili anilungile.
Asikho isizathu sokuya ekuhlulekeni ekuzilolongeni emuva, noma uqaphele ukukhathala emgogodleni. Njengomthetho ojwayelekile, ukuba sesimweni isikhathi eside kubi, futhi ukuzikhandla ngokweqile akukaze kunconywe. Lawula isisindo sakho, bheka amakhefu akho, futhi ungaphoqi iqembu lemisipha okuzodingeka likuphelezele kuyo yonke eminye imisebenzi.
Emuva ngqo!
Ukuzivocavoca ngakunye kuhlukile, kodwa njengomthetho ojwayelekile umhlane kufanele uhlale uqondile. uma wenza a squat nomhlane wakho ugobile, hlupheka. Ngokufanayo uma uphonsa a isisu intamo yakho ngokucijile noma uphakamise ama-dumbbell ngaphandle kokuguqa amadolo akho.
Ezikhathini eziningi, ingemuva ngeke ligcine likhathele kakhulu wukuzivocavoca kwalo kodwa lifa labanye esingenzi kahle. Uma uqotho, isikhathi esiningi uzogwema umonakalo.
Konke lokhu! Impela wawazi konke futhi wawuzwile konke izikhathi eziyinkulungwane, nokho kunesikhala esikhulu phakathi kokukuzwa nokukwenza. Manje dlala indima yakho. Qaphela umhlane wakho futhi uwunakekele. Imisipha yakho ye-lumbar kanye ne-dorsal izokubonga, njengomgogodla wakho.