Ukunwebeka Okungu-10 Okunika Amandla Njengokuhamba Uzungeza Ibhulokhi

Amagama Amahle Kakhulu Ezingane

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Ngithumele Nge-Imeyili Khombisa Esizeni

Isikhathi ngo-2 ntambama. ngoLwesibili futhi izinqe zakho zilele. Ubulokhu ukuyo kusukela ekuseni, ubhala lawo ma-imeyili, ubuyekeza lawo maslayidi futhi awukhumbuli ukuthi wagcina nini ukuma, ingasaphathwa eyokuzivocavoca noma ukujuluka. Ubheka ngaphandle, ulangazelele ukuhamba ngokuzungeza ibhlokhi uma ubona ukuthi liyana. Noma iqhwa. Noma ukuhalalisela uma ukuphi enyakatho ye-Tulsa.

Njengoba izinkathi zonyaka zishintsha, kanjalo nezinqubo zethu zansuku zonke ziyashintsha. Kwabaningi bethu abavaleleke ekhaya noma abasebenza amahora amade phakathi nalokhu kujwayelekile okusha, ukuhamba sekuyindlela yokuphila. Ithuba lokushiya wethu amadeski , selule imilenze yethu futhi sithole imithombo emisha yamandla. Kodwa njengoba amazinga okushisa ebanda eqala ukungena, ukuhamba kwethu kuzoncipha nakanjani. Ngenhlanhla, kunendlela elula yokuthola lokho kukhuthazwa kokubuyisela ngaphandle kokwephula ipaki yakho. Vele usukume, uthole indawo futhi welule.

Nakuba sivame ukuzihlanganisa ukwelula ngokupholisa phansi, ukuxegisa noma ukuphumula, kunezinombolo eziningi ezilula eziklanyelwe ukuvuselela nokuvuselela ingqondo nemizimba yethu ekhathele. Ukwelula kukuvimbela ekutholeni izinhlungu, izinhlungu futhi ekubeni uqine, iqembu Yelula uyasitshela, uhlelo lokusebenza lokufaneleka olunikeza amakilasi okwelula nokuvumelana nezimo (intandokazi lapha kwaPampereDpeopleny). Esimeni sokuqina, uvame ukuzizwa ukhathele. Uma welula, uthola igazi lakho lijikeleza futhi izicubu zakho zemisipha zihamba. Nomaphi lapho kunokushisa, kunamandla, futhi nomaphi lapho kunokugeleza kwegazi okwandisiwe, kunomoya-mpilo owandisiwe. Lokho kuhumushela ekuzizweni uvilapha kancane futhi ucushiwe. Phakathi kokuvuselela ubuchopho bakho nokunyakaza komzimba, ukwelula kuzokusiza uzizwe unamandla.

Ukukusiza ukuthi uqalise, nazi izeluleko eziyishumi ezinikeza amandla ongangeza enkambweni yakho yamanje. Awunawo umkhuba? Ungathukutheli. Uma uqala ukwelula usuku lonke uzobona ukuthi awudingi ukunikela ihora ngesikhathi ukuze ukwenze, bayachaza. Noma nini lapho uthola amaphakethe esikhathi lapha nalaphaya, xhuma umzuzu osheshayo ukuze uvuke futhi welule. Lawa mawindi amancane azokusiza ukuthi ungene emkhubeni wokwelula. Ekugcineni, uzofika lapho umzimba wakho ukulangazelela. Manje, ubani olungele ukuvula isifuba?

OKUhlobene: Izinyathelo Eziyisi-9 Okufanele Uzenze Ngaphambi Kokulala Ukuze Ulale Okungcono Kakhulu Kwempilo Yakho

1. I-Scooping Side Stretch

* Lokhu kunwebeka kufudumeza umzimba ongemuva nangaseceleni. Kuyasiza futhi ekudambiseni ubuhlungu obuphansi emuva.

Isinyathelo 1: Qala ukuma nemilenze yakho ibe banzi kunamahips akho. Beka isandla sakho sokudla okhalweni lwakho. Hofuza bese ufinyelela ingalo yakho yesobunxele phezulu nangaphezulu ukuya kwesokudla, uhamba uye ejikeni eseceleni.

Isinyathelo sesi-2: Khipha umoya bese ugoba amadolo njengokugoqa kwakho phambili, ulandele ingalo yakho iye ngaphesheya nangaphezulu kwesokunxele. Ekuhogeleni kwakho okulandelayo, phinda ukugoba ohlangothini ngakolunye uhlangothi. Hamba kulo mnyakazo izikhathi ezi-4 kuye kwezi-6.

2. Isivuli Sesifuba

* Lokhu kunwebeka kuvula isifuba (duh) ngenkathi kunciphisa ukungezwani emhlane ongaphezulu kanye nama-flexible e-hip.

Isinyathelo 1: Qala ukuma izinyawo zakho zihlukene ngobubanzi be-hip. Donsa umoya bese uvule izingalo zakho ezinhlangothini, uzifinyelele ngemuva kwakho ngenkathi ugoba izihlakala zakho. Bheka phezulu ukuze ujulise ukwelula.

Isinyathelo sesi-2: Khipha umoya bese ufinyelela izingalo zakho phambili izintende zikude nawe iminwe yakho ibhekane. Zungezisa umgogodla wakho ongaphezulu, phakamisa i-pelvis yakho bese uphakamisa isisu sakho. Hamba kulo mnyakazo izikhathi ezi-4 kuye kwezi-6.

3. Ukwelula Intamo Ngokuhlanganisa Amahlombe

* Lokhu kunwebeka kukhulula ukungezwani entanyeni ngenkathi kufudumala futhi kuhlanganisa amahlombe.

Isinyathelo 1: Qala ukuma izinyawo zakho zihlukene ngobubanzi be-hip. Bamba ikhanda lakho ngesandla sokudla ulidonsele ngasehlombe lakho.

Isinyathelo sesi-2: Gcina amahlombe akho ephansi, phefumula futhi uphakamise ingalo yakho yesobunxele phezulu. Ekukhipheni kwakho umoya, yehlisa kancane ingalo uyibuyisele phansi. Hamba kulokhu kunyakaza izikhathi ezingu-4 kuya kwezi-6 bese uphinda ngakolunye uhlangothi.

4. Iziyingi zamadolo

*Lokhu kuzivivinya kufudumeza ama-quads kanye nomgogodla ngenkathi kukhuthazwa ukuhamba kwe-hip kanye nokuthuthukisa ibhalansi.

Isinyathelo 1: Qala ukuma nemilenze yakho ibe banzi kunamahips akho. Khulisa kancane idolo lakho langakwesokudla bese unqamula umzimba wakho kwesokunxele. Lijikelezise ulibuyisele kwesokudla, ulivumele livuleke bese wehlisela phansi.

Isinyathelo sesi-2: Phinda lokhu kunyakaza okufanayo ngomlenze wakho wesokunxele, uwukhuphule futhi unqamule umzimba wakho kwesokudla, bese uwuzungeza emuva uzungeza kwesokunxele bese uwuyeka uvuleke. Hamba kulo mnyakazo izikhathi eziyisi-6 kuye kweziyisi-8 ngenkathi ushintshana izinhlangothi.

5. Amahinge

*Lokhu kunwebeka kwelula iqolo lakho eliphansi kanye nama-hamstrings ngenkathi kufudumeza umgogodla wakho.

Isinyathelo 1: Qala ukuma uhlukanise izinyawo zakho zibe ububanzi bamahlombe futhi izandla zakho zibeke okhalweni lwakho. Khipha umoya ngenkathi ugobisa amadolo akho kancane futhi uncike phambili ezinqulwini zakho uze ufinyelele umhlane oyisicaba.

Isinyathelo sesi-2: Faka umoya bese uhlehlisa ukunyakaza ukuze ubuyele endaweni yokuqala. Hamba kulo mnyakazo izikhathi eziyisi-6 kuye kweziyisi-8.

6. Ukwelula Isihlakala

*Lokhu kunwebeka kubuyisela ububanzi bokunyakaza emalungeni esihlakala. Uma uthayipha kukhompuyutha usuku lonke, lena iyadingeka.

Isinyathelo 1: Qala ezandleni nasemadolweni iminwe yakho ibheke emuva emzimbeni.

Isinyathelo sesi-2: Exhale futhi ubuyisele izinqe zakho ukuze uhlale ezithendeni zakho ngangokunokwenzeka, ugcine izintende zakho ziphansi. Faka umoya, ukhulule bese ubuyela endaweni yokuqala. Hamba kulo mnyakazo izikhathi eziyisi-6 kuye kweziyisi-8.

7. Iziyingi Zengalo

*Lo msebenzi usebenza izingalo, amahlombe kanye nomhlane ongaphezulu. Iphinde ivule isifuba futhi ithuthukise ububanzi bokunyakaza emalungeni akho ehlombe.

Isinyathelo 1: Qala ezandleni nasemadolweni iminwe yakho ibheke kude nomzimba nezihlakala ngezansi kwamahlombe akho. Homula bese uzungeza ingalo yakho yesokudla phambili, phezulu nangemuva, uqinisekise ukuthi ikhwapha lakho libheke ngaphandle njengoba uvula isifuba sakho phezulu.

Isinyathelo sesi-2: Njengoba ingalo yakho yehla, sondeza isifuba sakho bese ukhipha umoya, ubuyele phakathi. Phinda ngakolunye uhlangothi, uhamba kancane. Hamba kulo mnyakazo izikhathi eziyisi-6 kuye kweziyisi-8 ngenkathi ushintshana izinhlangothi.

8. I-Side Puppy Stretch

*Hlala noma ume usuku lonke? Lesi senzo sishintsha umdlalo. Yelula umgogodla futhi ikhulule ukungezwani emahlombe, emhlane ongenhla nasentanyeni.

Isinyathelo 1: Qala ngezandla namadolo iminwe yakho ibheke kude nomzimba. Khipha umoya bese ufinyelela ingalo yakho yesokudla phambili isithupha sakho sibheke phezulu ngesikhathi ucindezela ikhwapha bese ubhekisa amabombo phansi ubheke phansi. Bheka ngakwesokudla ukuze ujulise ukwelula futhi uqinisekise ukuthi izinqulu zakho zihlala ngqo phezu kwamadolo akho

Isinyathelo sesi-2: Bamba lapha umoya owodwa noma emibili (noma isikhathi eside njengoba udinga). Khulula futhi ubuyele endaweni yokuqala. Phinda ngakolunye uhlangothi, welula ingalo yangakwesokunxele. Hamba kulo mnyakazo izikhathi ezi-4 kuye kweziyisi-6 ngenkathi ushintshana izinhlangothi.

9. Vula iLunge elinama-Push-Outs eThanga

*Futhi, ngokuhlala! Lokhu kunwebeka kuvula ama-hips futhi kunciphisa ukuqina kuma-hamstrings nama-hip flexors.

Isinyathelo 1: Ukuqala ezandleni nasemadolweni, hambisa unyawo lwakho lwesokudla phambili ngaphandle kwesandla sakho sokudla izinzwane zakho zibheke ngaphandle bese uphonsa izinqulu zakho phansi phansi. Bamba lapha, uvumele ithanga livuleke. Ukuze ujulise ukwelula, cindezela idolo lakho langakwesokudla ngesandla sakho sokudla bese usonta.

Isinyathelo sesi-2: Buyela kuzo zonke ezine bese unyathela umlenze wesokunxele phambili, ulandele iphethini efanayo. Hamba kulo mnyakazo izikhathi eziyisi-6 kuye kweziyisi-8 ngenkathi ushintshana izinhlangothi.

10. Unyawo eThangeni, I-Arch kanye ne-Curl

*Lokhu kunwebeka kukhulula ukungezwani futhi kudambise nobuhlungu emhlane ongezansi. Kuyasiza futhi ukufudumala ama-hamstrings.

Isinyathelo 1: Qala uhlezi uphume umlenze wesokudla bese ugoba umlenze wakho wesokunxele ngonyawo lwakho luncike ethangeni lakho langakwesokudla.

Isinyathelo sesi-2: Faka umoya bese ugoba umlenze wakho wesokudla, ugcine unyawo lwakho luguquguquka. Exhale futhi uqondise umlenze wakho wesokudla ngenkathi ugoqa phezu kwedolo lakho ugcina ingemuva liqondile futhi ubheke phambili. Hamba kulokhu kunyakaza izikhathi ezingu-6 kuya kweziyisi-8 bese uphinda ngakolunye uhlangothi.

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