FORWARD FOLD
Ukugoqa Phambili akukhona ukuma okuphoqa ingemuva ukuthi libe yindilinga ukuze lithinte phansi, kodwa kunalokho ukunyakaza okulungisa amadolo, okugoqeka ku-pelvis, futhi kunwebe kahle iketango elingemuva.
Ukuma ngomzimba wakho ongaphezulu ugoqelwe phambili kungakha umuzwa wokwandiswa kuma-hamstrings, amathole, nangemuva, kodwa ukujula kwezandla zakho ukuthinta phansi akuwona umgomo. Ukukhiya amadolo akho futhi ukudonsa ngenkani umhlane wakho ongezansi kungabangela ukungakhululeki emathanjeni akho okuhlala noma ongezansi. Cindezela unyawo lwakho lonke, guqa amadolo akho ngokwanele, beka isisu sakho eduze kwamathanga akho, futhi uqondise imilenze yakho kancane kancane endaweni engenabuhlungu.
- Imisipha eyinhloko
- Izintambo, i-erector spinae
- Imisipha esekelayo
- Ithole, umsipha we-gluteal, umsipha we-adductor
- Izinga lobunzima
- Osaqalayo
- Uhlobo lokunyakaza
- Ukuma kwe-hip flexion kanye nokuphumula kwe-torso
Ingabe kwenziwa kahle uma isandla sakho sithinta phansi?
Cha. Ukuma kwesandla kuncike ohlotsheni lomzimba wakho nokuvumelana nezimo, futhi kubaluleke kakhulu kunokukwazi ukugoqa nokuphefumula kahle ku-pelvis yakho.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Dala zonke izinyawo namadolo athambile
Beka izinyawo zakho ngobubanzi be-hip-width bese ucindezela izithende zakho namabhola azo zombili izinyawo ngokulinganayo. Goba kahle ngaphandle kokuvala amadolo akho.
- 2
Songa i-torso uye phambili kusuka okhalweni
Exhale, thumela izinqulu zakho emuva futhi uzigoqe ku-pelvic crease yakho. Ekuqaleni, gcina umhlane wakho ubude futhi ulethe isisu sakho ngasemathangeni akho.
- 3
Sekela izandla zakho futhi ukhulule intamo yakho
Beka izandla zakho kancane ezinqeni, emabhulokini, noma phansi. Khulula isisindo sekhanda lakho, kodwa ungayidonsi intamo yakho noma ingemuva lekhanda lakho ngamandla ngezandla zakho.
- 4
Goba amadolo akho bese ume kancane
Qinisa izisu zakho futhi ugoqe amadolo akho kakhulu. Beka izandla zakho okhalweni lwakho, gcina umhlane wakho umude, bese ubuyisela i-hip hinge yakho ukuze ime.
BEND TO LENGTHEN
Ukugoba amadolo kwenza umuzwa wokugoqa okhalweni kunasesinqeni futhi kudala isikhala somzimba.
Ukuguquguquka okulinganiselwe kwe-hamstring kubangela ukuthi i-pelvis ihlehle ihlehle amadolo aqonde. Gobisa amadolo akho bese usondeza isisu sakho namathanga ndawonye.
Kuleso simo, lungisa ukuqina kokwelula ngokuqondisa kancane imilenze yakho kuphela lapho amathambo akho aphansi kanye nesihlalo ekhululekile.
Iphuzu elibalulekile: Ikhono lokusebenzisa ngokushesha: “i-pelvis kunezandla, ukuphefumula ngokunethezeka kunokujula”
NO FORCED PULL
Ayidonseli ijule ngamandla engalo futhi ihlehle
Ukudonsa okubanzi, okumnene emsipha kulungile, kodwa ukushoshozela, ukuba ndikindiki, noma ubuhlungu bamalunga akuzona izimpawu ezijwayelekile zokuzelula.
Relax i-torso yakho ngokuphefumula ngakunye, kodwa vumela ububanzi buguquke ngokwemvelo futhi ungadonsi ngamandla izinzwane noma imilenze yakho.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Khiya amadolo akho bese welula izandla zakho phansi.
- Lokho okubonayo
- I-pelvis ishiywe ngemuva, ingemuva eliphansi liyindilinga, futhi ama-hamstrings adonswa ngokucijile.
- Imbangela engaba khona
- Ngiqonde ukuthi isandla sami sithinte phansi.
- Indlela yokulungisa
- Yenza kabusha indawo egoqiwe ezinqulwini, amadolo akho agobe ngokugcwele futhi izandla zakho ziphezu kwamabhulokhi.
Donsa intamo nangemuva kwekhanda ngesandla
- Lokho okubonayo
- Ingemuva lentamo licindezelwe futhi isilevu siphoqelelwa ngokumelene nesifuba.
- Imbangela engaba khona
- Izama ukudala ukujula okungaphezu kwesisindo somzimba ongaphezulu.
- Indlela yokulungisa
- Beka izandla zakho phansi noma ezinsini bese uvumela ikhanda lakho lilenga ngokwemvelo.
Ukusukuma ngokushesha ngenkathi uzizwa unesiyezi
- Lokho okubonayo
- Ukubona okufiphele noma ukulahlekelwa ibhalansi ngokushesha ngemva kokubuya.
- Imbangela engaba khona
- Ngemva kokulala phansi isikhathi eside, ngavuka ngokushesha ngaphandle kokuzijwayeza ukuphefumula nokujikeleza kwegazi.
- Indlela yokulungisa
- Goba amadolo akho bese kancane uze umaphakathi, uphefumule, bese usukuma ngokuphelele.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Isikhathi Nokusondeza Imvamisa
Khulisa kancane isikhathi sokusebenza noma wengeze izikhathi eziningi ngeviki.
Ubunzima obuhlukile
Ziphonsele inselelo ngobubanzi obujulile bokunyakaza noma ukumelana okuphezulu.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Phefumula kahle imizuzwana engama-20 kuye kwengama-40 bese uphinda izikhathi ezi-2 kuye kwezi-3. Ungawagcina emfushane futhi eguquguquka ngaphambi kokujima, noma isikhathi eside ebangeni elingenabuhlungu ngemva kokujima noma kuseshini ehlukile yokuguquguquka.
Imvamisa
3 kuya ku-5 izikhathi ngeviki
Kuyanconywa ukuthi ukwenze njengomkhuba empilweni yakho yansuku zonke.
Ivolumu
15~30 imizuzu
Sicela uhambe ngokwanele ngaphandle kokufaka ubunzima obukhulu emzimbeni wakho.
- Njalo hlola isimo sakho kuqala futhi ungasisebenzisi ngokweqile.
- Ukuzijwayeza ngenjabulo nesigqi kuyisihluthulelo sokusimama.
Imibuzo evame ukubuzwa
Ngingakwazi ukwelula ama-hamstrings noma ngabe ngigoba amadolo ami?
Yebo. Ngokulungisa ukugoba kwamadolo akho, ungakwazi ukugoqa i-pelvis yakho ngenkathi unciphisa ubunzima emhlane wakho. Lungisa ukuqina ngokwelula kancane imilenze yakho endaweni enethezekile.
Uma iqolo lami libuhlungu, kufanele ngiqhubeke ngiwelula?
No. Gobisa amadolo akho kakhulu futhi unciphise ububanzi. Uma uzwa ubuhlungu obubukhali noma ukuba ndikindiki emilenzeni yakho, yima ngokushesha futhi uthintane nochwepheshe.
