Kungakhathaliseki ukuthi unamasonto angu-12 noma izinsuku ezingu-12 kusukela osukwini lwakho lomnqamulajuqu, akuyona imfihlo lokho ukukhulelwa kuthatha umonakalo emzimbeni (um, sawubona, ukuthwala nokudala impilo entsha!). Ngakho-ke, iyiphi indlela engcono kakhulu yokudambisa izinhlungu, ukulungiselela ukuzalwa nokugcina yonke into isesimweni sokusebenza? Okunye ukukhulelwa okuhle kwe-ole' kunwebeka.
Umthetho Woku-1 Wokwelula Lapho Ukhulelwe
Lalela umzimba wakho, UMahri Relin , Uchwepheshe we-AFPA ngaphambi nangemva kokubeletha, uchwepheshe we-PCES wokuzivivinya ngemva kokubeletha kanye nomsunguli we Imibono Yomzimba uyasitshela. Gwema izikhundla ezizizwa zingakhululekile noma eziminyene esiswini sakho, noma ngabe kuyinto okwazile ukuyenza ngaphambi kokukhulelwa. Futhi qiniseka ukuthi ugwema ukwelula okunokusonteka okuvaliwe okunganqamula noma kucindezela ukujikeleza kwesibeletho, njengokuwela idolo phezu komlenze wakho nokuphenduka. ngase idolo eligobile, kunokuba kude. Ukuze ugweme lokhu kunyakaza, namathela ezingxenyeni eziphawulwe lapha futhi uqiniseke ukuthi upheqa ngemuva nasemahlombe angaphezulu (kunokuba umgogodla wakho ophansi).
Futhi Qaphela I-Relaxin
Umzimba wakho ukhulula i-relaxin ngenkathi ukhulelwe, okuyihomoni ethambisa imigqa ku-pelvis yakho futhi isize ukukhulula nokukhulisa umlomo wakho wesibeletho, kuchaza u-Relin. Ngokulandelayo, iphinde ikhulule imigqa kuwo wonke umzimba, ikhulise ukuguquguquka kwakho konke. Ukuze ugweme ukulimala okubangelwa ukwelula ngokweqile, zama ukuhlanganisa imisipha yakho yonke ngenkathi uhamba kancane futhi ngamabomu ukuze ukwazi ukuqaphela noma yiziphi izimpawu zobuhlungu.
Njengenjwayelo, qiniseka ukuthi ubonana nodokotela wakho ngaphambi kokwenza noma yiluphi uhlobo olusha lokuzivivinya. Uma usuhambe phambili, bamba umata we-yoga nama-leggings omama owathandayo futhi ugeleze kwezinye zezindawo zika-Relin zokuya kokukhulelwa ukuze uthole impumuzo esheshayo nemiphumela ehlala njalo.
UMahri Relin/Sofia Kraushaar1.Isimo Sengane
Imisipha eqondiswe kuyo: ingemuva eliphansi, phambi kwamahlombe, ama-hips namaqakala
Ukuma kwengane kuhle ekudambiseni ubuhlungu obuphansi be-back back ne-hip, futhi kungenye yezindlela eziphumulele kakhulu ongayenza.
Isinyathelo 1: Qala ngama-shins akho amadolo akho ahlukene, izinyawo zithintana ngemuva kwakho. Ku-exhale yakho phinda phambili, uncike ezinqulwini, unwebe umgogodla, udwebe izimbambo kude nomsila futhi welule umqhele wekhanda kude namahlombe.
Isinyathelo sesi-2: Ngesisu sakho phakathi kwemilenze yakho, welula izingalo zakho phambili emhlabathini izintende zakho zibheke phansi. Uma lesi sikhundla sizwakala siminyene kakhulu, ungabeka umcamelo omncane noma ibhulokhi ye-yoga ngaphansi kwesiphongo sakho. Bamba imizuzwana engu-30 noma ngaphezulu.
UMahri Relin/Sofia Kraushaar2. Isivuli Sehlombe Esimile
Imisipha eqondiwe: ama-hamstrings, ingemuva eliphansi nangaphambili kwesifuba
Lesi isiqephu sami engisithandayo sokukhulelwa njengoba sishaya kwakho umsipha futhi i-low back futhi ikunikeza ukunwebeka okukhulu ngomzimba wakho ongaphezulu.
Isinyathelo 1 : Thola isihlalo esingemuva esingaba ukuphakama kwehlombe noma esingaphansi kancane. Yima cishe ubude bengalo eyodwa negumbi elengeziwe ngemuva kwakho. Beka izandla zakho ngemuva kwesihlalo bese ugoba kancane kancane, ugcine izingalo zakho zelule futhi imilenze yakho iqonde, incike ezinqulwini.
Isinyathelo sesi-2: Zehlise uye ku-engeli engu-90-degree (noma noma yini ozizwa ukhululeke kakhulu) uze uzizwe unwebeka ngemuva kwemilenze yakho nangaphambili kwamahlombe akho. Bamba imizuzwana engu-10 ukuya kwangu-20 noma ngaphezulu. Ukuze uphume ekunwetshweni, guqa amadolo akho, ukhulule izandla zakho bese ugoqa kancane i-vertebra eyodwa ngesikhathi.
UMahri Relin/Sofia Kraushaar3. Uhlezi I-Hamstring Yomlenze Owodwa + Ukwelula Kwangaphakathi Kwethanga
Imisipha ehlosiwe: ama-hamstrings, i-low back kanye nama-adductors
Uma ama-hamstrings akho aqinile, adonsa emhlane wakho ophansi futhi abangele ubuhlungu. Lokhu kunwebeka kungasiza ekudambiseni lobo buhlungu, futhi futhi kwelula ama-adductors noma amathanga angaphakathi angaqina kakhulu njengoba i-pelvis yakho ishintsha phakathi nokukhulelwa.
Isinyathelo 1: Hlala umlenze owodwa uqondiswe phambi kwakho omunye umlenze wakho ugobile ukuze ingxenye yonyawo lwakho ihlale ethangeni lakho elingaphakathi. Uma kudingeka, beka umcamelo omncane ngaphansi kwedolo lakho eligobile. Ubhekene nomlenze owandisiwe, phefumula njengoba uphakamisa i-torso yakho futhi uyikhiphe njengoba ugoba phambili, ugoqa umlenze wakho. Flex izinzwane zakho ukuze uqinise ukwelula futhi ugcine umgogodla wakho uhambisana ukuze ugweme noma yikuphi ukungezwani entanyeni nasemahlombe. Bamba imizuzwana engu-30.
Isinyathelo sesi-2: Buyela endaweni yokuqala futhi ujike kancane ungene esikhaleni phakathi kwemilenze yakho. Donsa umoya ukuze uqondise i-torso yakho, bese ukhipha umoya ukuze ugoqe phambili phakathi kwemilenze yakho, ubeke izingalo zakho phansi. Kufanele uzwe ukwelula ethangeni lakho elingaphakathi. Bamba imizuzwana engu-30 bese uphinda ngakolunye uhlangothi.
UMahri Relin/Sofia Kraushaar4. Ukwelula Udonga Lwenkonyane
Imisipha eqondiswe: amathole
Njengoba ukukhulelwa kwakho kuqhubeka, isisindo esengeziwe osithwele, ukuxega okuhlangene noma ushintsho ku-biomechanics yakho kungase kuholele ekuqineni ezinyaweni nasematholeni akho.
Isinyathelo 1: Yima phambi kodonga izandla zakho ubambelele kulo ukuze ulinganise. Beka izinzwane zonyawo olulodwa phezulu odongeni isithende sakho sibambelele phansi.
Isinyathelo sesi-2: Ukugcina umlenze wakho uqondile uncike phambili uze uzwe ukwelula enkonyaneni lakho elingezansi. Bamba imizuzwana engu-30 bese uphinda ngakolunye uhlangothi.
UMahri Relin/Sofia Kraushaar5. Ukuma Kwe-Quad Stretch
Imisipha eqondiwe: ama-quads kanye nama-flexible e-hip
Uma uhamba kakhulu noma ukhuphuka futhi wehla ngezitebhisi, lokhu kunwebeka kungaletha ukukhululeka okukhulu emathangeni akho.
Isinyathelo 1: Ubambelela odongeni noma esihlalweni, gobisa idolo elilodwa ubuyisela unyawo lwakho emuva esihlalweni sakho. Bamba unyawo lwakho oluphakanyisiwe ngesandla sakho bese uludonsa uqonde emgqeni wakho ophakathi.
Isinyathelo sesi-2: Gcina amadolo akho ndawonye, donsa ngaphambili kwe-pelvis yakho. Bamba imizuzwana engu-30 bese uphinda ngakolunye uhlangothi.
UMahri Relin/Sofia Kraushaar6. Abahlezi Umfanekiso Wesine
Imisipha ehlosiwe: ama-hips angaphandle, iqolo eliphansi kanye nama-glutes
Lokhu kunwebeka kusiza ukukhulula ubuhlungu noma ukucinana ezinqulwini zakho kanye nobuhlungu obuphansi emuva kanye ne-sciatica, futhi kungenziwa phakathi nokukhulelwa kwakho.
Isinyathelo 1: Hlala esihlalweni izinyawo zakho zibheke phansi futhi imilenze iqhele nge-hip-distance. Phakamisa unyawo olulodwa phezulu bese ulubeka edolweni lomlenze wakho ophambene.
Isinyathelo sesi-2: Phakamisa ku-torso yakho njengoba uphefumula, bese ukhipha futhi ugobe phambili ugcina umgogodla wakho uqondile. Ukwandisa ukuqina, ungacindezela ngobumnene edolweni lakho eligobile. Bamba imizuzwana engu-30, bese uphinda ngakolunye uhlangothi.
UMahri Relin/Sofia Kraushaar7. Ehlezi Side Stretch
Imisipha ehlosiwe: umzimba oseceleni ohlanganisa ama-obliques, ama-lats kanye nemisipha emincane phakathi kwezimbambo zakho
Asivamile ukwelula izinhlangothi zomzimba wethu, kodwa le ndawo—ikakhulukazi eduze nomhlane ophansi—ingezwa ihlangene futhi iqinile kamuva ekukhulelweni. Kubalulekile futhi ukwelula ohlangothini olungemuva noma olubheke eceleni njengoba sivame ukuthanda ukuya phambili nangemuva.
Isinyathelo 1: Qala ukuhlala endaweni enemilenze ephambene. Beka isandla esisodwa phansi eduze kwakho ngenkathi ufinyelela enye ingalo phezulu phezulu bese ugoba eceleni.
Isinyathelo sesi-2: Nweba i-torso yakho phezulu ngangokunokwenzeka ngenkathi ugcina inqulu yakho ephambene phansi nesifuba sivulekile. Bamba imizuzwana emi-5 ukuya kweyi-10, bese uphinda ngakolunye uhlangothi.
UMahri Relin/Sofia Kraushaar8. Ukunwebeka Kwentamo Eceleni
Imisipha eqondiwe: i-trapezius ephezulu
Ngezinye izikhathi kuba nokuthambekela kokuphefumulela phezulu emahlombe akho noma ukuzingela njengoba isisu sakho sikhula futhi i-pelvis yakho iqhubekela phambili. Lokhu kungaholela ekuqineni kwehlombe nentamo, futhi abantu abaningi bazizwa emisipha yabo engenhla ye-trapezius.
Isinyathelo 1: Hlala uqondile futhi utshekise ikhanda lakho eceleni ukuze indlebe yakho yehlele ehlombe lakho. Gcina amehlo akho ebheke phambili namahlombe akho esesimweni sokungathathi hlangothi.
Isinyathelo sesi-2: Uma usuvele uzwa ukwelula, bamba lapha. Uma ufuna ukujulisa ukwelula, phakamisa ingalo yakho phezulu bese udonsela ikhanda lakho ngobumnene liye ehlombe lakho ngenkathi ngesikhathi esifanayo ufinyelela isandla sakho esiphambene phansi phansi. Bamba imizuzwana engu-10, bese ukhulula ngobumnene bese ubuyela endaweni engathathi hlangothi ngaphambi kokuphinda ngakolunye uhlangothi.
UMahri Relin/Sofia Kraushaar9. Uhlezi Ukusonteka Komgogodla
Imisipha eqondiwe: umgogodla nomhlane
Ukusonta kungase kuzwakale kumnandi ngesikhathi sokukhulelwa, futhi kungakusiza futhi uphumule ngoba kwehlisa isimiso sezinzwa. Le twist evulekile ayinamandla kakhulu futhi ayinqamuli i-pelvis noma isibeletho.
Isinyathelo 1: Qala ukuhlala endaweni enemilenze ephambene. Thatha isandla esisodwa usibeke kwelinye idolo. Thatha esinye isandla sakho usibuyisele ngemuva kwakho.
Isinyathelo sesi-2: Ukusebenzisa izandla zakho ukuze uthole amandla, phakamisa umgogodla wakho bese uphendukela ohlangothini njengoba ubuka ngemuva kwakho. Bamba imizuzwana emi-5 ukuya kweyi-10, bese ukhulula kancane ngaphambi kokuphinda ngakolunye uhlangothi.
UMahri Relin/Sofia Kraushaar10. I-Bridge Pose
Imisipha eqondiwe: ama-hip flexors nangaphambili kwe-pelvis
Lesi sikhundla sihle ekuqiniseni ama-glute akho kanye nokukhulula ubuhlungu be-pelvic nomgogodla ophansi. Kungukunwebeka okuhle okuhle kwakho ama-flexible e-hip .
Isinyathelo 1: Lala ngomhlane amadolo akho egobile (ungakhathazeki-umzuzwana nje noma emibili ukuze uqalise), izinyawo ziphansi phansi ngokuhlukana kwe-hip-width. Ucindezela ezithendeni zakho, phakamisa i-pelvis yakho phezulu ukuze udale umugqa oqondile osuka emadolweni uye esifubeni sakho.
Isinyathelo sesi-2: Bamba lokhu kuma imizuzwana engu-10, bese uhlehlisa kancane kancane ukuze uphumule futhi uphinde. Uma ufuna ukubamba ukuma isikhathi eside, beka i-yoga block noma i-bolster ngaphansi kwezinqulu zakho.
UMahri Relin/Sofia Kraushaar11. Ukuqamba Amanga Ovula Isifuba
Imisipha eqondiwe: i-pectoral enkulu ne-pectoral encane
Ukuqinisa esifubeni sakho nangaphambili kwamahlombe akho kungenzeka kakhulu njengoba isimo sakho sishintsha phakathi nokukhulelwa. Lokhu kungaholela ebuhlungwini bentamo yakho nangaphezulu noma ngisho nokuphefumula uma uqala ukuzingela phambili.
Isinyathelo 1: Qala ngokubeka i-yoga mat egoqiwe noma ingubo yokulala phansi bese ulala emuva ngobude bomgogodla wakho futhi uphumule ikhanda ekugcineni (ungase udinge umcamelo owengeziwe uma umata wakho ungemude ngokwanele). Uma usuthole indawo enethezekile, finyelela izingalo zakho emaceleni endaweni yepali izintende zakho zibheke phezulu. Qinisekisa ukuthi izindololwane zakho zihlezi phansi endaweni ephakeme efana namahlombe akho.
Isinyathelo sesi-2: Bamba lapha imizuzwana engu-30, bese uphakamisa izingalo zakho kancane kancane ngaphezu kwekhanda lakho, uzikhiphe emaceleni bese ubuyela ezansi okhalweni lwakho, sonke ngenkathi udla izandla zakho phansi. Phinda lokhu kunyakaza izikhathi ezingu-4.
Ukuguqulwa : Uma ukulala kumata kungekho emakhadini, sukuma eduze kohlaka lomnyango bese ubamba ingalo eyodwa eceleni nge-engeli engu-90-degree. Beka indololwane yakho nengalo yakho ngokumelene nohlaka bese uzungezisa umzimba wakho uvule. Qhubeka uphendukisa uze uzwe ukwelula esifubeni sakho bese ubamba imizuzwana engu-30 ngaphambi kokuphinda ngakolunye uhlangothi.
