Cishe ungacabanga ngezingxenye ezimbalwa ezingezansi zomzimba ezisuka phezulu kwekhanda lakho: ukunwebeka kwe-quad okumile, i-hamstring ehlezi, ukwelula imilenze emine, ilunge lomgijimi, njll. Kodwa ukwelula imisipha yomzimba wakho ongenhla ngemva kokujima izingalo kubonakala kuwumthwalo omkhulu.
Isifuba sakho, amahlombe, izingalo nomhlane ongenhla ufanelwe uthando olufana nemilenze yakho, ikakhulukazi ngemva kokuzivocavoca okunzima.
Ingalo yelulela ngemva kokuqeqeshwa
Nakuba ukwelula okumile ngemva kokuzivocavoca akuvimbi ukulimala noma kwelaphe ubuhlungu bemisipha, kungasiza ekuguquleni umbono wobuhlungu. Njengoba ukuzelula ngemva kokuzivocavoca kuzwakala kumnandi, kungabangela okuthile okunomthelela we-placebo uma kuziwa ebuhlungu. Kodwa izinzuzo zokwelula ziyisikhathi eside.
scorpion ukwelula
- Qala ngokulala phansi amathambo akho enqulu ecindezelwe phansi, izingalo zelulelwe emaceleni akho ngomumo we-T.
- Cindezela intende yesandla sakho sobunxele emhlabathini, ugcine ingalo yakho yesokudla iqondile.
- Ukugcina umlenze wakho wesokudla ugxilile, phakamisa umlenze wakho wesobunxele phansi bese ubeka unyawo lwakho lwesobunxele ngemuva komzimba wakho.
- Usebenzisa intende yesandla sakho sobunxele ukuze uthole amandla, qala ukuvula isifuba sakho kwesokunxele uze uzizwe unwebeka emzimbeni wakho ongaphezulu kwesokudla.
- Bamba lesi sikhundla imizuzwana engu-15-30 bese uphinda ngakolunye uhlangothi.
I-Sofa Shoulder Stretch
- Qala kuzo zonke ezine phambi kukasofa noma isihlalo.
- Phakamisa izindololwane zakho esihlalweni bese ugoqa izandla zakho ngemuva kwakho.
- Ugcina amehlo akho ephansi, cindezela isifuba sakho phansi uze uzizwe unwebeka emhlane wakho ongenhla, i-triceps, nasemahlombe.
- Bamba imizuzwana engu-15 ukuya kwangu-30.
Lokhu kunwebeka kusiza ukukhulula umgogodla futhi kuthanda ukuma okulungile komhlane namahlombe. Akukho ukuphindaphinda kulo msebenzi.
ukwelula isihlakala
- Hamba kuzo zonke ezine, amadolo akho ngaphansi kwezinqulu zakho nezintende zakho ngaphansi kwamahlombe akho.
- Gcina isisindo sakho emadolweni akho, zungeza izihlakala zakho kuze kube yilapho iminwe yakho ibhekene nomzimba wakho.
- Kalula hambisa isisindo ezandleni zakho, uzwe ukwelula esihlakaleni sakho sangaphakathi.
- Bamba imizuzwana engu-15 ukuya kwangu-30.
Uma singaziluleki njalo izihlakala zethu, sizokwenza lokhu kunyakaza ngobumnene, njengoba kungase kukhathaze kulawa malungu. Iphethini yokuzivocavoca ihlale ifana, nakuba i-engeli nendawo yezandla kwehluka.
xhuma inaliti
- Ngena endaweni enemilenze emine, phezu kwetafula amadolo akho ngaphansi kwezinqulu zakho nezandla zakho ngaphansi kwamahlombe akho.
- Dlula ingalo yakho yesobunxele ngaphansi kwehlombe lakho langakwesokudla. Nweba ingalo yakho yesobunxele ngendlela ongakwazi ngayo ngaphandle kokuzizwa ungakhululekile noma ubuhlungu.
- Uma usufike ekugcineni kobubanzi bakho bokunyakaza, phumula isihlathi sakho kwesokunxele kanye nengemuva lehlombe lakho lesokunxele phansi.
- Bamba imizuzwana engu-15-30 ngaphambi kokuphinda ngakolunye uhlangothi.
Uma lokhu kunwebeka kuzwakala kunamandla kakhulu, sizobeka intende yengalo engaluki phansi bese siphakamisa ikhanda phansi. Ingenye yezindlela ezisetshenziswa kakhulu ku-yoga ukuphumula ingxenye engaphezulu yomzimba. Akukhona nje ukuthi singakwenza ngemva kwezinqubo zengalo, kodwa futhi zingafakwa osukwini lwethu nosuku.
Ama-biceps, isifuba nentamo ukwelula
- Yima ngokumelene nodonga nengalo yakho yesokudla yeluliwe isesimweni sika-T, intende yesandla odongeni.
- Gcina intende yakho igxilile, vula kancane isifuba sakho ohlangothini lwesobunxele bese uphendulela ikhanda lakho ngasehlombe lakho lesokunxele.
- Ngesikhathi esifanayo, kancane kancane qala ukusuka odongeni uze uzizwe unwebeka nge-bicep yakho yangakwesokudla, esifubeni, nasentanyeni.
- Bamba lesi sikhundla imizuzwana engu-15-30 bese uphinda ngakolunye uhlangothi.
i-triceps ilula
Kungenzeka kungenye yezindlela ezaziwa kakhulu ngemuva kokuqeqeshwa. Lokhu kunyakaza okuqhubekayo kusiza ukukhulula umsipha, nakuba ukwenza ngendlela engafanele kungagcizelela indawo. I-Technique efanele yile:
- Sizoqala sime noma sizoma siqonde. Sizoletha ingalo eyodwa ngaphezu kwekhanda bese siphonsa ingalo ngemuva kwethu, siyibeke emhlane naphakathi kwamahlombe ehlombe.
- Ngakolunye uhlangothi, sizobamba ngaphezu kwendololwane egobile futhi sidonse kancane size sizizwe sinwebeka ehlombe nangemuva kwengalo. Awekho ama-jerk okufanele enziwe.
- Sizozama ukugcina ama-biceps eseduze nendlebe futhi ngeke sikuphoqe.
- Sizobamba okungenani imizuzwana engu-30 bese siphinda ngakolunye uhlangothi.
ukuma kwengane
Lesi simo se-yoga sinezinzuzo eziningi zezempilo nokuma. Ukuze sikwenze ngendlela efanele kufanele silandele lezi zinyathelo ezilandelayo:
- Sizoguqa kumata, amadolo ahlukene kakhulu kunobubanzi bezinqulu kanye nezinyawo zihlangene ngemuva kwethu.
- Sizohlala ezithendeni zethu (ngokusemandleni ethu) futhi sincike phambili, sibeke isisu sethu emathangeni ethu.
- Sizokwelula izingalo zethu phambi kwethu futhi sibeke ibunzi lethu phansi. Lokhu kunwebeka sizokuzwa emahlombe nasemhlane, kanye nasezinqeni nasezinqeni.
- Sizocindezela kancane isifuba namahlombe sibheke phansi ukuze sijulise ukwelula.
- Sizogcina isikhundla okungenani imizuzwana engama-30.
i-bicep elula
Iningi labasebenzisi bejimu liyakhohlwa ukwelula ama-biceps, naphezu kokuba omunye wemisipha esebenza kakhulu kumaseshini aphezulu omzimba. Ukuze sijwayele ukuyelula ngendlela efanele sizokwenza lo msebenzi:
- Sizohlala phansi izinyawo zethu zisekelwe ngokugcwele futhi amadolo ethu agobile.
- Sizobeka izintende zezandla phansi ngemuva kwethu ngeminwe ekhomba.
- Gcina izandla zakho zisendaweni, susa kancane isinqe sakho ezandleni zakho uze uzizwe unwebeka kuma-biceps akho.
- Sizozwa futhi ukwelula esifubeni nasemahlombe.
- Sizonakekela okungenani imizuzwana engama-30.