Kwake kwaba khona isikhathi lapho usenza nje imisebenzi yasekhaya futhi kungazelelwe, kuba nobuhlungu emhlane wakho? Noma mhlawumbe lapho ulele, futhi uzama ukuphenduka futhi ngokuzumayo, umgogodla wakho ophansi udubula ubuhlungu? Sonke sike saba khona: ubuhlungu obudlula kakhulu lapho sizama ukuphakamisa okuthile. Ngakho esikudingayo njengamanje kukhona okunye izivivinyo ekhaya ubuhlungu eqolo .
Ukugxila emisipha yomhlane ongezansi, esiswini, nasezinqulwini kuzoholela ekuzinzeni okukhulu okuzosiza lezi zivivinyo zasekhaya. Okuhle kunakho konke, ngenkathi siyi-WFH, singakwazi izivivinyo ekhaya ngenxa yezinhlungu ezingezansi zomgogodla wethu. Odinga ukukwenza nje ukunikela cishe imizuzu engama-20 ukuya engxenyeni yehora kulokhu izivivinyo zobuhlungu obuphansi emuva ekhaya , futhi ngaphambi kokuba ubuyele emsebenzini, ubuhlungu bakho beqolo buzoba buncane kakhulu. Nalu uhlu lwezivivinyo zethu ze-WFH zobuhlungu obuphansi beqolo.
eyodwa. Ukuzivocavoca Kwekati Nenkomo
ezimbili. Emuva Izandiso Ukuzivocavoca
3. I-Glute Bridges Isiza Ukukhulula Ubuhlungu Obusemuva
Ezine. I-FAQ: Izivivinyo Zasekhaya Zobuhlungu Obusezansi
Ukuzivocavoca Kwekati Nenkomo
Ukuzivocavoca kwekati neNkomo kufudumala umzimba wakho futhi kuletha ukuhamba okukhulu emhlane wakho ngenkathi ukunikeza umhlane wakho nentamo ukwelula okuhle . Iphinde ivuselele kancane isitho sakho sesisu.
Qala ngokuhamba ngezinyawo ezine kumata. Qinisekisa ukuthi izandla zakho zisezingeni elifanayo nehlombe lakho. Izandla zakho kufanele zibheke phezulu komata. Manje cwilisa iqolo ngenkathi uhambisa ikhanda nezinqe zakho phezulu. Phumula imizuzwana embalwa ngaphambi kokudonsa eyakho hlehla futhi ubhekise ikhanda lakho phansi phansi. Ngaso sonke isikhathi uma usuka endaweni eyodwa uya kwenye, qiniseka ukuthi ulokhu uphefumula.
Ithiphu: Yenza lo msebenzi okokuqala ekuseni ukuze uthole a iqolo elinamandla eliphansi futhi uqiniseke ukuthi ngenkathi usuka ikati ukuya enkomeni ukuma , uguquko luhamba kancane.
Izandiso Emuva E izivivinyo
Izandiso ezingemuva ziyi-a indlela enkulu ngawe ukuqinisa imisipha ephansi emuva . Ngenkathi wenza lo msebenzi, uzoshintsha futhi qinisa imisipha esinqeni, ezinqeni nasemahlombe.
Lala ngesisu kumata. Beka izandla zakho eduze kwesifuba sakho bese uphakamisa isifuba sakho ngenkathi uphefumula. Zama ukuya phezulu ngangokunokwenzeka futhi ubambe ukuma imizuzwana emihlanu. Manje khulula ukungezwani ezingalweni zakho bese ubuyela esimweni sokuqala ngenkathi uphefumulela ngaphandle.
Ithiphu: Ungakwazi qhubeka uthuthukela ezandiso ezingemuva . Okokuqala, zama ukwenza i-half-back stretch. Ezingeni elilandelayo, welula izingalo zakho ngokuphelele. Ezingeni lesithathu, gcina izingalo zakho ku-90 degrees futhi ngaphandle kokusekelwa kwayo, phakamisa umzimba wakho ongaphezulu. Ungazama futhi ukubeka izandla zakho phambili futhi uphakamise umzimba wakho ongaphezulu.
I-Glute Bridges Isiza Ukukhulula Ubuhlungu Obusemuva
Lo msebenzi uyindlela enhle kakhulu ukuthuthukisa ukuhamba kwe-hip yakho ngesikhathi esifanayo, ukuqinisa umhlane wakho . Uma wenza lo msebenzi ngendlela efanele, uzozwa ukushisa ku-glutes yakho futhi ngokuvumelana, uzokwazi ukuthuthukisa ububanzi bokunyakaza.
Lala kumata imilenze yakho yomibili igobile nezintende zakho zibheke eceleni kwezinqulu zakho. Manje cindezela ama-glutes akho futhi uwaphushele phezulu ngendlela ongakwazi ngayo ngenkathi uphefumula. Ngenkathi uphushela ama-glute akho phezulu, qiniseka ukuthi iqolo lakho alicindezeli. Manje bamba indawo imizuzwana emihlanu, phefumula bese ubabuyisela endaweni yokuqala. Ungasebenzisa a i-band band loop ukuze uqiniseke ukuthi imilenze yakho isondelene.
Ithiphu: Njengoba ukhululeka ngamabhuloho ayisisekelo e-glute, ungazama ukuhluka. Uma ucindezela ama-glutes akho phezulu, zama ukwelula umlenze owodwa phezulu, ulethe phansi bese uhambisa i-glutes yakho endaweni yokuqala. Lokhu kuhluka kuzoqinisa ama-glute akho, ama-hips, i-core jikelele nangemuva kwemilenze yakho.
I-FAQ: Izivivinyo Zasekhaya Zobuhlungu Obusezansi
Q. Yiziphi izinto okufanele uzikhumbule lapho wenza izivivinyo zasekhaya ukuze uthole izinhlungu ezingezansi?
KUYA. Nakuba kukuhle ukuzilolongela ekhaya, siyakholelwa ekuboneni udokotela ngaphambi kokuqala noma yiluphi uhlobo lokuzivocavoca, ikakhulukazi uma unomlando wezokwelapha. Kodwa uma ukulungele ukuhamba, ukuthatha izinyathelo zengane ohlelweni lwakho lokuzivivinya kuyindlela eya phambili njengoRadhika Talsania, umqeqeshi wokufaneleka komuntu siqu eCult. Fit, uMumbai uyachaza. Kunezinto ezintathu okufanele uzikhumbule uma kukhulunywa ngazo ukusebenzela ekhaya ubuhlungu obuphansi emuva. Okokuqala, ukulandelana kwe- izivivinyo ezibalulekile okuningi uma kukhulunywa izivivinyo eziphansi emuva noma nganoma yikuphi ukujima kwalolo daba.
Qala ekuzilolongeni okungalayishiwe kancane bese uyakhuphula kancane kancane. Into yesibili ebalulekile ukuma kanye namasu. Umuntu akakwazi ukukhokhela ukungahambi kahle lapha, ikakhulukazi ngobuhlungu obuphansi beqolo. Eyesithathu imvamisa yokuphindaphinda kanye nenani lezikhathi ongayenza ngazo izivivinyo usuku lonke . Ngakho-ke uma usaqala, ungagcina umfutho uphansi kanye nenani lezikhathi ophindaphinda ngazo ukunyakaza phezulu. Futhi, ukuzivocavoca kanye ngosuku ekuqaleni kuzokusiza ukukhulula ubuhlungu obuphansi emuva.
Kodwa-ke, uma wenza uhlobo olulodwa lokuzivocavoca olufana nezandiso zasemuva, ukusebenza ngemva kwamahora amathathu kuya kwamane kungasiza philisa futhi uqinise umhlane wakho .
Q. Yiziphi izivivinyo okufanele zigwenywe uma unezinhlungu ezingezansi?
KUYA. Kuya ngokushuba kobuhlungu. Uma uhlangabezana ne-a izinga eliphezulu lobuhlungu obuphansi emuva kanye nokungakhululeki okuningi, ukulala emhlane wakho kuyimpendulo engcono kakhulu. Nokho, kanye nawe khuluma nodokotela wakho womzimba noma udokotela wakho futhi bakunikeza imvume yokuya phambili, ungase ufune ukwenza okuthile okuyisisekelo izivivinyo zokuqinisa ingqikithi namanje. Ngesikhathi sobuhlungu obuphansi emuva, umuntu kufanele agweme noma yikuphi ukuvivinya umzimba kwe-plyometric, i-HIIT, nanoma yiluphi uhlobo lokuzivocavoca okunomthelela futhi kunalokho agxile ekuhambeni nokubalulekile. ukuvivinya umzimba okuqinisa iqolo , kusho uTalsania.
