WORLD'S GREATEST STRETCH
Ukwelula Okukhulu Kakhulu Emhlabeni akuwona umnyakazo ohlanganisa ukubamba indawo eyodwa kanzima, kodwa umjikelezo oshukumisayo ohlanganisa amaphaphu, ukuvulwa kwenyonga, nokuzungezisa umgogodla wethoracic nokuphefumula.
Lokhu kunwebeka kuvula ingaphambili lenyonga elingemuva ngephaphu elide, kwehlise umlenze onyaweni lwangaphambili futhi kuzungezisa izingalo ukwengeza ukunyakaza komgogodla wethoracic. Ngenxa yokuthi amalunga amaningi asetshenziswa ngesikhathi esisodwa, asikho isidingo sokuphoqelela isigaba ngasinye ebangeni laso lokugcina. Sebenzisa ibhulokhi ngaphansi kwezandla zakho futhi uguqule kancane ngenkathi ugcina unyawo lwangaphambili olugcwele nokuqondisa emuva.
- Imisipha eyinhloko
- Ukuguquguquka kwe-Hip, ama-adductors, ama-hamstrings
- Imisipha esekelayo
- I-thoracic rotator, i-glutes, amathole, umnyombo
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- Ukuhamba okuguquguqukayo okususelwe kumzimba wonke
Ukwenza nini ngaphambi noma ngemva kokuzivocavoca?
Uxhumano olufushane olunamandla lulungele ukuzifudumeza kwangaphambi kokujima. Ngemuva kokuzivocavoca, ungakwazi ukugcina ngokucophelela izingxenye ezidingekayo kuphela isikhathi eside.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Plank ngonyawo olulodwa eduze kwesandla sakho
Epulangweni eliphakeme, beka unyawo lwakho lwesokudla ngaphandle kwesandla sakho sokudla. Lungisa izinga lobunzima ngokubeka lonke unyawo lwakho lwangaphambili phansi futhi uqondise idolo lakho elingemuva noma ukulehlisela kumata.
- 2
Ukuvuleka kwenyonga yangaphambili emaphashini amade
Esikhundleni sokuphushela i-pelvis phambili, gcina ithambo lomsila lide futhi udale ukungezwani okuthambile ngaphambi kwelunga lenyonga lomlenze wangemuva.
- 3
Yehlisa izindololwane zakho bese uzungeza umgogodla wakho wethoracic
Yehlisa kancane indololwane emlenzeni wakho wangaphambili uye phakathi konyawo lwakho, bese uvula ingalo efanayo ngasesilingini. Uma unethezekile, amehlo akho alandela izandla zakho futhi i-pelvis yakho ibheke phambili ngangokunokwenzeka.
- 4
Thumela i-pelvis emuva bese uphinda ngakolunye uhlangothi
Beka izandla zakho phansi, thumela i-pelvis yakho emuva, qondisa idolo lakho langaphambili, futhi welule kancane imisipha yakho. Buyela epulangwe bese wenza uhlangothi oluphambene.
MOVE THROUGH POSITIONS
Izinguquko ezibushelelezi nokuphefumula kubaluleke kakhulu kunobubanzi obuphezulu bokuma ngakunye
Xhuma amaphaphu, ukwehlisa indololwane, ukuzungezisa, namashifu e-hamstring, uthathe ukuphefumula okukodwa noma okubili ngakunye. Angikubekezeleli ubuhlungu isikhathi eside.
Uma izandla zakho zingakwazi ukuthinta phansi, sebenzisa ibhulokhi noma ibhentshi ukugcina umgogodla wakho umude.
Iphuzu elibalulekile: Indlela ongayisebenzisa ngaso leso sikhathi: “Vula futhi uvale izinyawo zakho ngokuqinile futhi ngenkathi uphefumula.”
THORACIC ROTATION
Ukuzungeza kufanele kwenziwe eduze kwethambo lesifuba, hhayi nje ngokuphakamisa izingalo
Ukuzungeza i-pelvis ndawonye kunciphisa ukujikeleza komgogodla wethoracic. Cindezela izinyawo zakho zangaphambili nezandla ezingezansi phansi bese uvule isifuba sakho ubheke ophahleni.
Uma iqolo lakho ligobile noma amahlombe akho engakhululekile, ungakwazi ukwehlisa ukuphakama kwengalo yakho futhi ugcine amehlo akho ephansi.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Isithende sangaphambili siphakanyisiwe
- Lokho okubonayo
- Phakathi namaphaphu, isisindo sami sishintshela ezinzwaneni futhi amadolo ami awaqinile.
- Imbangela engaba khona
- Isimo sifushane noma ukujula kuphushwa kude kakhulu.
- Indlela yokulungisa
- Hambisa unyawo lwakho lwangaphambili kancane ngaphambi kwezandla zakho bese ulungisa i-pelvis yakho ibe ibanga lapho izithende zakho zingathinta khona.
Uma uzungeza, i-pelvis iyaphenduka.
- Lokho okubonayo
- Inkinobho yesisu ibheke eceleni futhi idolo langaphambili linyakaza kakhulu ngaphandle.
- Imbangela engaba khona
- Ukuphakama kwengalo kwadalwa ngokuzungezisa i-hip joint kunomgogodla wethoracic.
- Indlela yokulungisa
- Cindezela isandla sakho esingezansi nonyawo lwangaphambili phansi, yehlisa ukuphakama kwengalo yakho bese uzungezisa isifuba sakho kuphela.
Izungeza ingemuva eliphansi endaweni ye-hamstring
- Lokho okubonayo
- Ungawunyakazisi ukhalo lwakho, goqa umhlane kuphela bese ubeka izandla zakho phansi.
- Imbangela engaba khona
- Ngigxile ekweluleni ngokugcwele idolo lami langaphambili.
- Indlela yokulungisa
- Ungaguqa kancane amadolo akho, ngakho gcina i-pelvis yakho ingemuva nomgogodla ubude.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
I-Lunge enezandla phezu kwamabhulokhi
Phakamisa ukuphakama kokusekelwa komzimba okuphezulu ukuze ufunde ukuqondanisa.
Amaphaphu nokujikeleza
Ixhuma izigaba ezimbili ngaphandle kokushintsha ama-hamstrings.
Ukulandelana Okugcwele
Ixhuma kahle amaphaphu, ukuzungezisa, namanyonga.
Okuhlukile kokuhamba okuqhubekayo
Xhuma ngokuhamba kwesokunxele nakwesokudla ekufudumaleni.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Sebenzisa kancane izikhathi ezingu-2-4 ohlangothini ngalunye njengokufudumala okunamandla ngaphambi kokuzivocavoca. Uma iseshini yakho izokwandisa kakhulu ukuguquguquka ngokwayo, kungase kube ngcono ukubhekana nendawo ngayinye ekhawulelwe ngokuhlukana.
Bala
2–5 izikhathi ngayinye
1~2 ukuphefumula esigabeni ngasinye
Setha
1–3 amasethi
Ifakwe ekugelezeni kokufudumala
Imvamisa
3–7 izikhathi ngeviki
Amandla aphansi ngaphandle kobuhlungu
- Njengoba ukuphefumula nokucindezela kwezinyawo kugcinwa, kancane kancane ukwandisa ububanzi besigaba ngasinye.
- Uma uzwa ubuhlungu be-hip obugwazwayo, ukugoba iqolo, noma ukuntengantenga kwamadolo, khulisa ukuphakama kokusekela.
- Sebenzisa ukuphindaphinda okuthambile kunokumisa isikhashana ngaphambi kokuzivocavoca.
Imibuzo evame ukubuzwa
Ingabe izindololwane zakho kufanele zithinte phansi?
Cha. Yehlisa kuphela ubude obugcina umgogodla kanye nokuqondisa konyawo lwangaphambili futhi usebenzise amabhulokhi uma kunesidingo.
Ngingakwazi ukubeka idolo lami elingemuva phansi?
Yebo. Ukwehlisa amadolo akho kunganciphisa ibhalansi namandla akho. Sebenzisa amaphedi futhi ugcine ukuhleleka kwe-pelvic.
