Kubaluleke kakhulu ukuba nomhlane oqinile ongasekela sonke isisindo somzimba ngendlela esheshayo nephumelelayo. Umhlane onempilo ungathatha ingcindezi eyengeziwe futhi vikela umgogodla ngendlela engcono.
Uma ufuna ukufunda izivivinyo ezinhle kakhulu ze vivinya umhlane wakho futhi ugcine umgogodla oqinile ungayeki ukufunda le migqa ukuze ube nomqondo ongcono nokulawula umzimba wakho.
Ukuzivumelanisa nezimo kubaluleke kakhulu futhi ukuvivinya umzimba emuva akusizi nje kuphela ukugwema ukulimala kepha futhi kunciphisa noma yiluphi uhlobo lokulimala emgogodleni, ngaphezu kwalokho, Kuyasiza ekuqedeni ubuhlungu obubangelwa ukuhlukumezeka noma obunye ubuhlungu.
Ukuzivocavoca umzimba ukuze ube nomgogodla oqinisiwe
Ukuqinisa umgogodla, kufanele sivivinye umzimba njalo. Kulokhu, kunezinhlobo eziningi zokuzivocavoca esingamane sikwenze ekhaya ukuthuthukisa isimo sethu somzimba.
Ukuzivocavoca umzimba kuzokhulisa ukumelana nemisipha etholakala kule ndawo, ngaphezu kwalokho, kuzovimbela izinkinga ze-disc ezizayo noma i-sciatica.
Eziningi lezi zivivinyo zangemuva zisiza ukuqinisa umgogodla kanye nemisipha, imisipha nemisipha okuncike kuyo. Lokhu kuvivinya umzimba kubhekisa emhlane kanye neminye imisipha, njenge-abs, glutes, noma imisipha ye-hip. Zonke ziyimisipha 'eyinhloko' ukufeza umphumela omuhle kakhulu.
Lapho sizijwayeza ukuzivocavoca ukuqinisa umgogodla, kufanele sikhumbule futhi sazi ukuthi sinjani ngokomzimba ukuze singabeki impilo yethu engcupheni, ngoba futhi, uma sihlushwa yisimo noma ukulimala okuthile kufanele sikuxoxe nodokotela wethu noma i-physiotherapist ukusitshela ukuthi yikuphi ukuzivocavoca okungaba okulula kakhulu kuwe.
Ukuzivocavoca kwe-4 ukuqinisa umgogodla wakho
Uma ungenayo i-pathology emzimbeni wakho, ungenza lezi zivivinyo ezilandelayo esizikhombisa ngezansi egumbini lakho lokuphumula. Khumbula ukuthi kubalulekile ukwazi ukuthi yiziphi izinzuzo zalezi zivivinyo ezitholakala lapho zenziwa, ngalokho esikuthatha njengebalulekile, ukukwenza njalo, okungenani kathathu ngeviki futhi uvikele impilo yokuhlala phansi.
Ukwelula emuva
Ukwelula umhlane wakho kubaluleke kakhulu, lo msebenzi ukuvumela ukuba welule imisipha yakho emuva ngasikhathi sinye lokho kuphumula kuyathandwa ngokuphefumula.
Lokhu kunwebeka okujwayelekile kungukuzivocavoca okulula, okuhle ukuqinisa umgogodla wakho nokusiza ukunciphisa izinhlungu emuva. Lokhu kunweba kuvumela nokuvuselelwa kwalesi sifo.
- Lala ngomhlane emethini noma kumata wokuzivocavoca.
- Gobisa imilenze yakho ulethe womabili amadolo esifubeni sakho, zisize ngezandla zakho.
- Thatha umoya ngamakhala akho uwukhiphe ngomlomo wakho.
- Buyela endaweni yokuqala bese wenza ukuphindaphinda okungu-15.
Ukuwa kwe-Oblique ulele phansi
Lokhu kuvivinya kuhle ukugcina umqolo wakho uqinile ngenkathi uqinisa i-oblique abs yakho. Isinyathelo esilula sokwenza okuletha izinzuzo eziningi.
Ngakolunye uhlangothi, iqinisa iqolo elingezansi futhi inciphise izifo. Ngokwesinye isandla, isebenza oblique abs. Okulandelayo, sikutshela ukuthi kufanele ukwenze kanjani ukunyakaza:
- Lala ngomhlane emethini noma ohlangeni imilenze yakho igobile.
- Letha amadolo akho ngakwesokunene nangakwesobunxele, futhi uguqule uhlangothi nolunye.
- Qiniseka ukuthi ugcina amahlombe akho kumata futhi izinyawo zombili zisekelwa.
- Ngenkathi wenza ukunyakaza, thatha umoya ngamakhala akho uwukhiphe ngomlomo wakho.
- Ungakwenza lo msebenzi phakathi kokuphindaphinda okungu-12 no-15 ohlangothini ngalunye.
Zilolonge ukuqinisa emuva
Lokhu kuvivinya kuphelele ukuqinisa umgogodla, futhi, uma uthanda, ungangeza ibhande lokunwebeka ukukhuthaza ukuzelula. Izokuvumela ukuthi usebenze ingxenye yemisipha futhi wehlise nokungezwani okuvame ukuthinta iqolo elingezansi.
- Lala ngomhlane emethini noma emethini imilenze yakho igobile.
- Thatha umoya ngamakhala akho bese welula umlenze owodwa.
- Phefumula ngomlomo wakho ngenkathi uphakamisa umlenze wakho owelulwe ngaphambilini. Yilethe ngasophahleni, ugcine idolo lakho linwetshiwe.
- Bamba iposi imizuzwana emihlanu bese wehlisa kancane.
- Ungenza lo msebenzi izikhathi eziyishumi kuya kweziyi-10 emlenzeni ngamunye.
Up abs ephezulu
Ukuzivocavoca okuyisisekelo, okufana ne-abs, nakho kunikeza izinzuzo eziningi emhlane ongezansi. Lokhu kuvivinya kunikeza izinzuzo eziningi zokuqinisa umhlane wethu, noma futhi kungasisiza ukuthi sithuthukise ezinye izingxenye zemisipha zomzimba wethu.
Ama-sit-up aphelele ukwenziwa nganoma yisiphi isikhathi, bhala phansi ukuthi ukuzivocavoca kunjani.
- Lala ngomhlane emethini wokuzivocavoca, beka izandla zakho ngemuva kwentamo yakho bese uwela emahlombe akho.
- Letha isifuba namahlombe akho emadolweni akho. Ungayeki ukungathathi hlangothi maqondana nesiqu.
- Bamba leyo pose cishe imizuzwana emi-3 bese ubuyela endaweni yokuqala.
- Ungenza ukuphindaphinda phakathi kuka-12 no-15.
Izeluleko zakamuva zomgogodla onempilo
Lokhu kuzivocavoca esikubonile kuzuzisa kakhulu uma kwenziwa ngokufanele, njengoba sishilo uma unokungabaza ukuma okufanele ukwenze, kulula ukuthi uye kuchwepheshe akusize ukunquma ukuthi yikuphi ongakwenza ngaphandle kokubeka impilo yakho engozini .
Ukuze ugcwalise lo msebenzi, Sincoma olunye uchungechunge lwemikhuba enempilo njengalezo esikutshela zona ngezansi:
- Yidla ukudla okunempilo okuhle kakhuluKumele bacebe ngama-omega-3 fatty acids, ama-antioxidants, amaprotheni, amavithamini kanye namaminerali. Ngakho-ke uzama ukuhlela ukudla okuqeda ukuvuvukala emzimbeni, ngoba ukuvuvukala kuthinta iqolo lethu eliphansi.
- Lungisa ukuma komzimba wakhoKubalulekile ukuba nesimo esihle somzimba njalo lapho sihamba noma yinini lapho sihlezi khona isikhathi eside.
- Yenza izivivinyo zokuphefumulaLezi zivivinyo ziphilile kakhulu ekuphumuzeni kwemisipha, futhi zinciphisa ukucindezeleka.
- Kufanele ugweme ukusebenza ngokweqile komzimba, ikakhulukazi uma usesimweni esiphansi somzimba.
- Kufanele ulale kahleKubaluleke kakhulu ukulala wonke amahora anconyiwe ukugcina womabili umzimba womzimba onamandla futhi onamandla, kanye nokunqamula ingqondo ebusuku futhi unempilo enhle yengqondo.