I-Balance Exercises: Izinyathelo ezingu-12 Zokuthuthukisa Ukuzinza Nokuvimbela Ukulimala

Amagama Amahle Kakhulu Ezingane

Phansi:

Usuku Lokuzalwa:

Thuma

Ngithumele Nge-Imeyili Khombisa Esizeni

Wake waba sekilasini le-yoga, ukuma kwamaphakathi nesihlahla, nomcabango, Hawu, nginebhalansi embi kabi? Awuwedwa. Naphezu kokuthi kubaluleke kangakanani ukulinganisela okuhle, akuyona into efika ngokwemvelo kwabanye abantu. Ngenhlanhla, kunenqwaba yokuzivocavoca kwebhalansi ukusiza ukuthuthukisa ibhalansi yakho ongayenza ngempahla encane noma engekho. Kodwa izinto zokuqala kuqala:

Kungani ukulinganisela okuhle kubalulekile noma kunjalo?

Ngenxa yezizathu eziningi, empeleni. Ngokusho kwe I-American Heart Association , ukuzivocavoca umzimba kungenye yezinhlobo ezine ezibalulekile zokuzivocavoca, kanye namandla, ukukhuthazela nokuvumelana nezimo. Ukusebenza ngebhalansi yakho kuthuthukisa ukusebenzisana namandla, kokubili okukuvumela ukuthi uhambe ngokukhululeka nangokuzithoba kulo lonke usuku lwakho. Ukuzivocavoca ngokulinganisela kungasiza futhi ukuvimbela ukuwa, okuvamile kubantu abadala. Ziwusizo futhi kulabo abakhuluphele, ngoba isisindo asithwalwa ngaso sonke isikhathi noma sisatshalaliswa ngokulinganayo kuwo wonke umzimba. Ngokombono wengqondo, ukugxila ekulinganiseni kwakho kungasiza ekuhlanzeni ingqondo yakho.

Ngokwe-AHA, ukuzivocavoca umzimba kungenziwa kaningi ngendlela othanda ngayo, kodwa abantu abadala asebekhulile abasengozini yokuwa kufanele bahlose ukwenza uhlobo oluthile lokuqeqeshwa kokulinganisela kathathu noma ngaphezulu ngesonto. Qhubeka ufunde ama-exercises angu-12 alula ukuze uthuthukise ibhalansi.

OKUhlobene : Nansi Indlela Yokukulungisa Ukuma Kwakho—nokuthi Kungani Kubalulekile

1. Isihlalo Sihlala

Indlela yokwenza:

1. Yima uqonde umhlane wakho ubheke esihlalweni futhi izinyawo zakho zibe ngobubanzi be-hip ngokwahlukana
2. Yehlisa kancane izinqe zakho esihlalweni ukuze uhlale, bese ume isekhondi. Bese, phusha izithende zakho ukuze ume uhlehle
3. Phinda izivivinyo izikhathi eziyishumi

Uma lo msebenzi uzwakala ulula ngokuhlekisa, lokho kungenxa yokuthi unjalo. Lokho akusho ukuthi akubalulekile. Eqinisweni, ngezinye izikhathi ukunyakaza okuncane kakhulu kuphumelela kakhulu ekuthuthukiseni ibhalansi. Qaphela ukuthi uma kudingeka, ungabambelela odongeni noma ifenisha eqinile ukuze ulinganisele ngenkathi uhlezi futhi umile.

2. In-Place Marches

Indlela yokwenza:

1. Yima uqonde izinyawo zakho zihlukene ngobubanzi be-hip
2. Phakamisa idolo elilodwa kuze kube yilapho ithanga lakho lihambisana phansi (noma liseduze nokuhambisana njengoba ungathola ngaphandle kokuyekethisa ukuma kwakho)
3. Yima kancane, bese ubuyisela unyawo lwakho phansi kancane
4. Shintshanisa phakathi kwemilenze yakho yesokudla nesobunxele, wenze imashi eyishumi emlenzeni ngamunye

Lena enye indlela ephansi yomthelela wokuthuthukisa ibhalansi nokuxhumana. Ngokuphakamisa umlenze owodwa ngesikhathi, uziphoqa ukuthi ukhululeke ngonyawo olulodwa kuphela. Futhi, zizwe ukhululekile ukubamba obondeni noma esofeni kuze kube yilapho ibhalansi yakho isilungele ukudela usizo.

3. Ukujikeleza kwekhanda

Indlela yokwenza:

1. Yima uqonde izinyawo zakho zihlukene ngobubanzi be-hip.
2. Hamba kancane kancane ikhanda lakho lisuka kolunye uhlangothi, bese ulinyusa uye phansi
3. Nyakazisa ikhanda lakho (inkomba ngayinye inani elilinganayo lezikhathi) imizuzwana engama-30, bese ume isikhashana, bese uphinda imizuzwana engama-30 ngaphezulu.

Njengoba singathanda ukuthi lena iphenduke iphathi yomdanso etolikayo, uzothola okwengeziwe kulo msebenzi uma ukunyakaza kwakho kuhamba kancane futhi kwenziwa ngamabomu. Uma uba nesiyezi, hamba kancane.

4. I-Tightrope Walk

Indlela yokwenza:

1. Ukuma uqonde, bamba izingalo zakho ziqonde ezinhlangothini zakho (ukuze ziqondane naphansi)
2. Hamba ngomugqa oqondile, ume isekhondi elilodwa noma amabili njalo lapho uphakamisa izinyawo zakho phansi
3. Thatha izinyathelo ezingu-15 kuya kwezingu-20, misa isikhashana bese uphinda futhi

Lo msebenzi usiza ukuthuthukisa ibhalansi, ukuma kanye namandla ayisisekelo. Futhi kulula kakhulu ukuyiqeda ngaphandle kwanoma iyiphi into. Uma usuwenza kahle kakhulu, ungahamba ngokuphelele endaweni ephakeme, efana nentambo eqinile, kodwa indawo eyisicaba nayo inenzuzo.

5. I-Quad Stretch

Indlela yokwenza:

1. Yima uqonde izinyawo zakho zihlukene ngobubanzi be-hip
2. Ukulinganisa emlenzeni wakho wesokudla, bamba iqakala lakho lesokunxele ngesandla sakho sobunxele bese udonsa unyawo lwakho ukuze uhlangane nolwakho kodwa (kufanele uzwe ukwelula phambi kwethanga lakho)
3. Bamba lesi simo amasekhondi angafika kwangu-30, bese ushintsha imilenze

Lokhu kunyakaza kungenye inketho yokukwenza ulinganise emlenzeni owodwa, ngebhonasi eyengeziwe yokwelula ama-quads akho. (Qinisekisa ukuthi ukwenza lokhu ngemuva kwanoma yikuphi ukujima.)

6. Umlenze Oseceleni Phakamisa

Indlela yokwenza:

1. Yima izinyawo zakho zihlukene ngobubanzi be-hip, futhi ubeke izandla zakho okhalweni lwakho
2. Phakamisa umlenze wakho wesokudla phezulu futhi ohlangothini lomzimba wakho
3. Bamba indawo kuze kufike kumasekhondi angu-30 (inqobo nje uma ukwazi ukubamba kahle ifomu)
4. Buyisela umlenze wakho wesokudla phansi, bese uphinda ngomlenze wakho wesobunxele
5. Qedela ukuvivinya umzimba izikhathi eziyishumi emlenzeni ngamunye

Uma wenza lo msebenzi ngendlela efanele, kufanele ukwazi ukupokoza i-abs yakho futhi uyizwe iqina njengoba ubambe umlenze wakho emoyeni. Awuzizwa unenselele ngokwanele? Thatha lena uye kwelinye izinga ngokuma emcamelweni noma kwenye indawo engazinzile.

7. Isithende Siphakamisa

Indlela yokwenza:

1. Yima uqonde izinyawo zakho zihlukene ngobubanzi be-hip
2. Phakamisa izithende zakho zombili ngesikhathi esisodwa, ukuze ulinganise ezinzwaneni zakho, ubambe imizuzwana embalwa bese wehlisela phansi izithende zakho phansi.
3. Phinda umsebenzi okungenani izikhathi eziyishumi

Ukuphakamisa isithende kuhle ekuqiniseni amalunga eqakala namadolo, futhi kukunikeze ukuhamba okuzinzile. Ubuhle balo msebenzi ukuthi ungakwenza kahle kakhulu noma kuphi, kungakhathaliseki ukuthi usendlini yakho ubuka i-TV noma ulinde umugqa wekhofi yakho yasekuseni.

Ukuzivocavoca Okuningi Okubalulekile Kwebhalansi Engcono

Umnyombo kwesinye isikhathi ubizwa ngokuthi yindlu yamandla yomzimba. Ukuba nomgogodla oqinile kukuvumela ukuthi ulawule ukuma komzimba wakho futhi ugcine ukuma okuqondile. Ukuqinisa le ndawo ngeke nje kukwenze uzizwe ukhululekile ku-swimsuit, kodwa kuzophinde kuthuthukise ibhalansi yakho futhi kuzinzise umgogodla wakho ophansi. Phinda lokhu kujikeleza okuhlanu izikhathi ezimbili kuya kwezintathu phakathi nokujima kwakho okulandelayo.

1. Ompompi Kakhulu

Lala ngomhlane izandla zakho ngaphansi kwesinqe sakho, amadolo agobile futhi izinyawo ziphakanyiswe endaweni ephezulu yetafula. Hlanganisa izinyawo zakho bese wehlisela phansi kancane kuze kube yilapho izithende zakho zingathinti phansi. Ucindezela i-abs yakho, phakamisa izinyawo zakho uzibuyisele endaweni yokuqala yethebulethi. Phinda imizuzwana engu-45, bese uthatha ikhefu lemizuzwana engu-15.

2. Umlenze Oqondile Uphakamisa

Lala phansi. Ukuphefumula futhi uqinise i-abs yakho, phakamisa imilenze yomibili (uyigcine iqondile) kuze kube yilapho i-perpendicular to torso yakho. Bese, exhale futhi wehlise kancane imilenze yakho kuze kube ngamasentimitha ambalwa ngaphezu kwesitezi (noma iseduze nalokho ongakuthola ngaphandle kokuphakamisa umhlane wakho ophansi ukusuka phansi). Phinda imizuzwana engu-45, bese uthatha ikhefu lemizuzwana engu-15.

3. Ukukhahlela Kwesikela

Ukulala emhlane wakho, phakamisa ikhanda lakho namahlombe phansi (ngokucophelela, ukuze ungacindezeli intamo yakho). Phakamisa umlenze wakho wesokudla, kuze kube yilapho usucishe ube yi-engeli engama-degree angama-45 ukusuka emzimbeni wakho, bese ushintsha imilenze. (Ukunyakaza kufanele kufane ngokusobala nokukhahlela imilenze yakho echibini.) Qhubeka ushintsha imizuzwana engu-45, bese uthatha ikhefu lemizuzwana engu-15.

4. Amadolo Aphakeme

Yima izinyawo zakho ziqhelelene, bese uqala ukugijima endaweni, uphakamise amadolo akho phezulu phambi kwakho ngendlela azohamba ngayo. Njengoba umpompa imilenze yakho, shwiba ingalo yakho ehlukile ukuze uzinike umfutho owengeziwe. Phinda imizuzwana engu-45, bese uthatha ikhefu lemizuzwana engu-15.

5. Roll Ups

Lala ngomhlane wakho welule izingalo nemilenze. Njengoba udonsa umoya, letha izingalo zakho phezulu bese uqala kancane ukugoqa umzimba wakho ongaphezulu uwususe phansi. Qhubeka ujikela phambili ukuze ufinyelele izinzwane zakho. Bese uhlehlisa ukunyakaza njengoba ukhipha umoya, uvumela i-vertebra eyodwa ngesikhathi ukuthi iphumule phansi phansi. Phinda imizuzwana engu-45, bese uthatha ikhefu lemizuzwana engu-15.

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