[ikhuselwe-iframe id = c9bcc39ffa27d6af649e6fedd5dd0488-35584880-78363900?
Akukho mfihlo yokuba ukuma kwakho kuchaphazela indlela ozibona ngayo. Inokuchaphazela isimo sakho sengqondo, iimvakalelo kunye nokuzinikela ekuphuculeni ngokwakho okanye kwinjongo yokomelela komzimba. Inyaniso iyaxelelwa, ukuma kakuhle kunokukwenza ubonakale umde, ubanzi kwaye womelele, kwaye kunokukwenza uzive uzithembile kwaye ukwazi. Ukuma kakuhle kunokuphucula imeko yakho, kunciphise iintlungu kunye nokunciphisa uxinzelelo.
Ngenye indlela, ukuma kakubi kunokukwenza ubonakale umfutshane, uzingelwe kwaye ubuthathaka, kukwenza uzive ungazithembi kwaye unganakho.
Lo ngumahluko omkhulu. Mhlawumbi xa ufunda inkcazo yokuqala, ukhawuleza uzive ngendlela ethile. Mhlawumbi ityhile umfanekiso okanye yavuselela umnqweno.
Thelekisa oku kwinkcazo yesibini, eyile impendulo eyahlukileyo. Idala inyani ofuna ukuyala. Nokuba yinyani, kwaoko ufuna ukwahlukana nayo.
Yintoni ukuma?
Ukuma kukuma komzimba wakho okanye ulungelelwaniso lwamalungu akho malunga nomzimba wakho. Ukuma okufanelekileyo kukulungelelaniswa ngokuchanekileyo komzimba ngokunxulumene nomsebenzi owenziwayo kunye neemfuno zomzimba zokugqiba isenzo. Kananjalo, ukuma kwakho kuya kwahluka xa umi, uhleli kwaye ushukuma.
Ngaba imeko yakho imbi kangakanani?
Abantu zizidalwa ezinomkhwa; wenza izinto ezifanayo suku ngalunye kunye nosuku — ngaphandle kokuqonda ukuba ngokuhamba kwexesha ezi zinto zinefuthe elibi. Nokuba uncike emlenzeni omnye xa umile okanye uchitha ixesha elininzi uhleli, ezi zinto zibangela ukuba ukuma kwakho konakala kancinci.
Ngenxa yokuba inyuka kakhulu, uyakuphepha ukujongana nale mikhwa inefuthe elibi kumgangatho wobomi kunye nokuzithemba kwakho. Endaweni yokuba ukhetha ukuhlala nomcimbi.
Emva koko, ngenye imini ujonga esipilini kwaye uqaphele ukuba umzimba wakho awukho kulungelelwaniso; intamo yakho ayilungelelaniswanga, amagxa akho ajikeleziwe, ithayile yangaphambi kwe-pelvic ibekiwe, kwaye unokuba nemilenze enye ethe nca.
Kukule ndawo kuphela apho uqala ukonwaba ngombono wokulungisa le micimbi kube kanye. Kodwa uqala phi? Esi sithuba siza kukubonisa ngqo ukuba ungazilungisa njani ezona ngxaki zixhaphake emxholweni.
Kutheni kubalulekile ukuma?
Ukuba ayihoywanga, ukuma kakubi kunokubangela zonke iintlobo zeengxaki, kubandakanya iintlungu zemihla ngemihla kunye neentlungu, ukunganyusi kakuhle, ukungalingani kwemisipha, ukuzibona ngendlela engeyiyo kunye nokuzithemba komzimba okuphantsi. Ukulungiswa kokuma kakubi okanye okubuthathaka kuya kunceda yonke le micimbi.
Ukuma kakuhle kunokutshintsha ngokupheleleyo indlela ozibona ngayo. Ingakuthatha ekubeni ube neentloni, ugcinwe kwaye uzithembe ngokuzithemba, womelele kwaye unakho.
Oku kuya kubonakala ngokucacileyo njengoko sijonga ezona zinto zixhaphake kakhulu kwimicimbi yasemva kwendalo, oonobangela, ifuthe abanalo kuwe, indlela yokulungisa oko, kunye nezibonelelo ozifumanayo ngokwenza njalo.
Phambili Intamo
Unobangela kunye nefuthe:
Ngokubanzi, intamo eya phambili ikhula njengenxalenye yesimo sekhompyuter sanamhlanje kunye nokusukela phambili ukugqibezela imisebenzi yemihla ngemihla enjengokupheka, ukuhlamba kunye nokusebenzisa ifowuni. Ixesha elingaphezulu, ukukhula kwentamo yangaphambili kunika ukubonakala kwenkukhu efana nentamo, intloko iqhubele phambili isiya emagxeni.
Ukulungiswa:
Ukulungisa ukuma kwakho kwentamo ngaphambili, zama ukwenza i-chin tuck, njenge echazwe nguMorgan Sutherland , I-LMT, ugqirha we-massage ophumelele amabhaso. UMorgan ucacisa i-chin tuck, [Ukuqala] ngamagxa akho asongelwe ngasemva nangaphantsi. Jonga ngqo phambili, beka iminwe yakho emibini esilevini, tuck kancinci isilevu sakho kwaye uhambisa intloko yakho ngasemva. Bamba imizuzwana emithathu ukuya kwemihlanu emva koko ukhulule. Phinda amaxesha ali-10.
Lo msebenzi uya kunceda ukuguqula intamo yakho phambili ngokuqinisa imisipha yakho yentamo.
Ukuzingelwa emva
Unobangela kunye nefuthe:
Eyaziwa nangokuthi i-kyphosis yangasemva, ukuzingelwa umva kukujija komqolo ongaphezulu. Iimpawu zinokwahluka kubuhle kuphela kubuhlungu kunye nokuqina.
Ukulungiswa:
# 1. Yolula isifuba sakho
Fumana isango lomnyango elivulekileyo kwaye ubeke iingalo zakho ezigobile ngakwicala lomnyango ngamanqwanqwa akho ngokuhambelana namagxa akho. Yamkela indawo emileyo kwaye utyhale isifuba sakho phambili de ube uzolula esifubeni. Bamba ukolula imizuzwana eli-15 okanye de izihlunu ziphumle ngaphambi kokunyanzela iingqiniba zakho kwisango lomnyango ukwenza uxinzelelo lwemisipha (zama ukungavelisi ntshukumo) imizuzwana emihlanu. Hlaziya kwaye wandise ukolula. Phinda kathathu. Emva koko, bamba ukuzolula endaweni yemizuzwana engama-30-60.
# 2. Khulula ukuqina kwesifuba ngebhola yokuthanjiswa
Ukubamba ibhola yokuthambisa ngezandla zozibini, qengqeleka ibhola ujikeleze imisipha yesifuba ukhangele iindawo ezixineneyo. Xa ufumana indawo ezixineneyo, sebenzisa uxinzelelo ukunceda ukunciphisa uxinzelelo. Massage icala ngalinye lesifuba sakho kabini ukuya kathathu kangangesithuba semizuzwana engama-30.
# 3. Amagwebu aqengqelekayo kwimisipha yangasemva
Beka i-roller roller kwindawo yakho yangasemva. Ukusuka apha, nqumla iingalo zakho phezu kwesifuba sakho. Ukugcina iimpundu zakho phantsi, yandisa umva wakho phezu roller kwaye bamba kwiindawo zoxinzelelo imizuzwana eli-10-15 .
# 4. Yomeleza izihlunu zangasemva zangasemva usebenzisa ulwandiso oluhlelelekileyo lwasemva
Xoka ujonge phantsi kumatshini wokuzilolonga neengalo zakho zolulwe phambi kwakho kwindawo yo-Y. Ukusuka apha, ukugcina iingalo zakho zandisiwe kunye nentloko ngokungqinelana nomqolo wakho, yiphakamise ngobunono torso yakho emhlabeni. Bamba imizuzwana emihlanu ukuya kweli-10 ngaphambi kokuba ubuyele ngobumnene kwindawo yokuqala. Phinda iiseti ezintathu zokuphindaphinda ezisibhozo.
Izandiso zokubuyela umva zilungile kungekuphela nje ukomeleza izihlunu zangasemva zangasemva kodwa kunye nezihlunu ezisezantsi ezisezantsi. Kwangelo xesha, wolula i-abs kunye nesifuba.
Amagxa ajikeleziweyo
Unobangela kunye nefuthe:
Amagxa ajikelezayo akhula ngokungahambi kakuhle kwizikhundla ezahlukeneyo ezisetyenziswa mihla le, kubandakanya ukuhlala ixesha elide, ukuqhuba ixesha elide, kunye nokusebenzisa ifowuni okanye ithebhulethi.
Izihlunu zesifuba esiqinileyo tsala amagxa akho uye phambili, uvale isifuba sakho kwaye ubangele amagxa ajikeleze. Oku kukwenza ubonakale umfutshane kwaye kubangele ukuba ufumane isimilo esithe kratya.
Xa usongeza izihlunu ezingasemva ezibuthathaka kumxube, awunanto inokukunceda ulungelelanise oku kujikelezayo. Ukuba ishiywe inganyangwa, inokubangela iintlungu ngasemva kwaye inegalelo kukuma okungalunganga ngokubanzi.
Ukulungiswa:
Ukulungisa amagxa ajikelezileyo, wolule isifuba kunye namagxa kwaye wakhe amandla kumqolo ongasentla.
# 1. Yolula isifuba sakho
Sebenzisa ucango oluvulekileyo, beka iingalo zakho ezigobileyo ngapha nangapha komnyango ngamanqwanqwa akho ngokuhambelana namagxa akho. Yamkela indawo emileyo kwaye utyhale isifuba sakho phambili de ube uzolula esifubeni. Bamba ukolula imizuzwana eli-15 okanye de izihlunu ziphumle ngaphambi kokunyanzela iingqiniba zakho kwisango lomnyango ukwenza uxinzelelo lwemisipha (zama ukungavelisi ntshukumo) imizuzwana emihlanu. Hlaziya kwaye wandise ukolula. Phinda oku kathathu ngaphambi kokubamba ukuzolula endaweni yemizuzwana engama-30-60.
# 2. Sebenza emagxeni akho
Sebenzisa itawuli esongiweyo okanye irola egudileyo egudileyo, lala phantsi ngetawuli okanye ngerola ebaleka ubude bomqolo wakho. Ukubamba ubunzima bokukhanya (i-5 lbs. Yanele) yolula iingalo zakho kude ube uziva wolule ngaphambili kwamagxa nesifuba. Bamba imizuzwana engama-30-60.
# 3. Yenza ukutsalwa ukwakha amandla akho angasemva
Bamba ibha ephezulu kunye nokubamba okubanzi (malunga nobubanzi bamagxa ahlukeneyo) kunye neentende zakho zijonge kude kuwe. Ukusuka kwindawo yokuxhoma efileyo, yenza isivumelwano nomqolo wakho kwaye uzobe iingqiniba zakho emacaleni akho ukukusa kwibar. Gqibezela phezulu ngomqolo oqeshwe ngokupheleleyo kunye nesilevu sakho ngaphezulu kwebar. Ngendlela ecothayo, elawulwayo, zehlise umva uye kwindawo yokuqala ngaphambi kokuphinda isindululo. Nenjongo yokwakha ukuya kwiiseti ezintathu ezisibhozo kunye nemizuzu emibini ukuya kwemithathu yokuphumla phakathi kweeseti.
# 4. Yenza imiqolo eguqulweyo ukwakha amandla akho angasemva
Usebenzisa nokuba ngumatshini kaSmith okanye i-squat rack apho ibar inokubanjelwa khona (sebenzisa iintsimbi ukubamba ibar phantsi), bamba ibar ngokubamba ngokubanzi kunye neentende ezijonge kude kuwe. Xhoma kwibha ukuze amagxa akho abe phantsi kwezandla zakho kwaye umqolo wakho ziisentimitha ezimbalwa ukusuka phantsi. Yolula umzimba wakho, wemba izithende zakho emgangathweni, kwaye uqinise ingqokelela yakho. Ukusuka kwesi sikhundla, tsala umzimba wakho ongaphezulu uye kwi-bar, ugcine umzimba wakho uthe tye kwaye uqinile. Bamba phezulu ngaphambi kokuzithoba ngendlela elawulwayo. Shoot iiseti ezintathu zokuphindaphinda ezisibhozo kunye nemizuzu emibini ukuya kwemithathu yokuphumla phakathi.
Ngaphambili Ukuthambeka kwePelvic
Unobangela kunye nefuthe:
Ukuthambeka kwangaphambi kwe-pelvic yenye indlela yokuthetha ukuba i-pelvis yakho ithambekele phambili. Kubangelwa ukuhlala ngokungalunganga, ukuhlala kakhulu, ukubuthathaka okanye ukungasebenzi kweentsimbi kunye ne-glutes, kunye ne-quadriceps eqinile kunye ne-hip flexors.
Imikhonto, imisipha kunye nesisu sisebenza ukujikeleza esinqeni ngasemva, okukhokelela ekumeni nkqo nangaphezulu nakwisisu esisicaba. Ngokwendalo, xa bebuthathaka okanye bengasebenzi, banegalelo ezinqeni ezijikeleza ngaphambili. Ukuqina kwe-hip flexors kunye ne-quads kuyenza mandundu le ngxaki ngokutsala esinqeni sakho, ukuyijikajikisa phambili kwaye kubangele ukuthambeka kwangaphambi kwe-pelvic.
Ukuthambeka kwangaphambili kwe-pelvic kuyahluka kubunzima. Ukuba unayo, i-arch yakho engezantsi iyabizwa, i-butt yakho iyanamathela, kwaye isisu sakho siphume siye phambili-sinika imbonakalo yokuba unesisu esikhulu nokuba awunaso. Ukuba ishiywe inganyangwa, inokubangela iintlungu kunye nokuqina emzimbeni wonke.
Ukulungiswa:
Kukho amanyathelo amathathu okulungisa ukuthambeka kwakho kwangaphambi kwe-pelvic: ukolula izihlunu eziqinileyo, ukomeleza izihlunu ezibuthathaka, kunye nokugcina imeko ye-pelvis engathathi hlangothi yonke imihla.
# 1. Yolula i-hip flexors
Ngena kwisikhundla sokuguqa ngamadolo akho omqolo emhlabeni. Ukugcina ukuma komzimba okuthe nkqo, cudisa umsipha wakho omenyezelayo emlenzeni wangasemva kwaye utyhalele esinqeni phambili. Bamba esi sikhundla imizuzwana engama-30-60, wandise ubunzulu bokolula njengoko uziqhelanisa. Ukwandisa ukolula, zama ukuthatha iingalo phezulu.
# 2. Yolula ii-quadriceps
Ukuma nkqo, ukugoba umlenze omnye kwaye ubambe iqatha . Ukugcina umzimba wakho emgceni, tsala isithende somlenze ogobileyo kufutshane ne-glute yakho kangangoko kunokwenzeka. Cinezela glute, tyhala esinqeni phambili kwaye ubambe ukuzolula. Ukuba unengxaki yokulinganisa, bamba into ngesandla sakho sasimahla okanye wenze lo msebenzi ulele phantsi phantsi. Bamba ukuzolula imizuzwana engama 30-60 kumlenze ngamnye.
# 3. Yenza ibhulorho ebambelela ekwakheni amandla kwi-glutes nakwimisipha
Ulele emqolo, waguqe ngamadolo uze ubeke iinyawo zakho tyaba kumgangatho wobubanzi bethanga ngaphandle. Ukugcina umqolo wakho kunye nomgangatho ophantsi, zisa izithende zakho ngokusondeleyo kwi-bum yakho ngokusemandleni. Ukusuka apha, gxila ekucingeni ubuqaqawuli bakho ukuphakamisa inyonga yakho phezulu kwaye uzise umzimba wakho kumgca othe ngqo. Bamba phezulu ngaphambi kokuhla kancinci kancinci. Phinda uphindaphinde kasibhozo. Phumla umzuzu omnye ukuya kwemibini, emva koko ugqibe iiseti ezimbini ezingaphezulu. Ungazisebenzisa iingalo zakho ukuzinza ukuba ufuna njalo.
# 4. Yenza iplanki ibambe ukwakha amandla kwi-glutes, imisipha kunye nesisu
Yamkela indawo yokutyhala, kodwa endaweni yokuba usezandleni zakho, phumla ubunzima bakho kwiingalo zakho. Ufuna umzimba wakho ubesendaweni ethe tye, engathathi hlangothi intloko ijonge ezantsi, umqolo wakho umde, kunye nezinqe zakho emgceni (akukho kudilika kwaye akukho emoyeni) ngamadolo nemilenze ithe nkqo. Ukuba umntu ebenokubeka umtshayelo ngasemva kwakho, kuya kufuneka unxibelelane nentloko yakho, umva wangasentla kunye nesinqe konke ngaxeshanye. Yenza isivumelwano nge-abs yakho, cinga ukuba uncancisa isisu sakho kumqolo wakho, cudisa ubuqaqawuli bakho, kwaye bamba esi sikhundla imizuzwana engama-30-60 . Ukuba kunzima kakhulu oku, ungabamba isiqingatha seplanga de ube unamandla okubamba iplanga elipheleleyo.
Inqina elinye elinemilenze
Unobangela kunye nefuthe:
Ukuncipha kwemilenze enye kubangelwa kukubeka ubukhulu bomzimba wakho kumlenze omnye nanini na umile. Senza ngaphandle kokucinga ngalo lonke ixesha; xa silinde uloliwe, sincokola emnxebeni okanye simile nje. Kuqhelekileyo umkhwa we-postural onokubangela iingxaki ezahlukeneyo, kubandakanywa kodwa kungaphelelwanga kwiintlungu zedolo, intlungu ye-ankle, ukulungelelaniswa kakubi kwe-hip kunye noxinzelelo olongezelelweyo emzimbeni.
Ukulungiswa:
Ukulungiswa kulula, kuxhomekeke kumandla akho okwenza inkqubo entsha. Konke okufuneka ukwenze kukwenza umkhwa omtsha wokungawukhethi umlenze omnye. Endaweni yoko, zikhumbuze ngokuzikhethela ukuba uthathe indawo yokuma apho ubunzima bakho buhanjiswa ngokulinganayo.
Ukwenza oku, yima iinyawo zakho ezinqeni ukuya egxalabeni ububanzi xa kunokwenzeka. Oku kuya kukunceda usasaze ubunzima bakho ngokulinganayo kuyo yomibini imilenze.
Ukushwankathela
Kwihlabathi apho sichitha ixesha lethu elininzi sihleli phantsi, uyakumangaliswa kukuba imeko yakho inokuwohloka ngokukhawuleza kangakanani ungakhange uyiqonde. Ngenye intsasa, uvuka usentlungwini, uzive uqine kwaye ungalungelelananga. Ushiyeka ucinga ukuba ufike njani kwaye wenzeni ngayo.
Ngale posi, ungasusa uqikelelo kwaye usebenzise imithambo echaziweyo ukuqala ukuphucula imeko yakho nokuzithemba namhlanje.
UTheo ngumseki we Phakamisa ufunde ukukhula , ibhlog enceda amadoda ukuba akhe umzimba wamaphupha abo ngaphandle kokubingelela indlela yabo yokuphila. Ngokujolisa ekuphakamiseni ubunzima obunzima kunye nokutya ukutya okukunandiphayo, uTheo uyakunceda ufikelele kwiinjongo zakho kwaye uluthande uhambo lwakho. Joyina uluntu olukhulayo kunye nolwakhe Inkqubo yoqeqesho yasimahla kunye nephepha lokukopela kwezondlo.
