Ummeli ngamnye weendoda ezinobuthakathaka obunzima beemilenze ezincinci. Yile nxalenye yomzimba wesetyhini oye waba yinto enomdla kubantu.
Emva kokuba ubeke umgomo wokudala imilenze yamaphupha akho kunye nokugqithisa ngeengubo ezimfutshane, ngamnye wethu ugijimela kwiklabhu ye-fitness efuphiweyo, uqhubela phambili ekuqeqesheni konke, apho kuphela ukukhankanywa kwamagama athi "imilenze", "iinqumlo", "amathambo". Ngokuqhelekileyo, amagama afanayo kumagama asebenza ngamandla ekuqeqesheni. Abasetyhini kunye namantombazana baqala ukuzenza zonke iintlobo zokuhlala, ukuhlaselwa kunye ne-mahi, ukulinda iziphumo zombane. Kodwa, engazange ndifumane oko, ngokukhawuleza ndididekile. "Yiphina impazamo?" - uyabuza. Naliphi na umqeqeshi onolwazi oza kukuxelela ukuba indlela edibeneyo iyadingeka. Ukongeza kokupompoza kufuneka ube nolwazi ngokulula. Ukuchonga, okanye ukwelula ngendlela elula, uluhlu lwesenzo esenza ukwandiseka komzimba kwaye uhlakulele ukuhamba kwamalungu. Kulolu hlobo lokuzilolonga olunokuthi luchaphazele kakhulu imeko yezihlunu. Ndicinga ukuba ngoku yonke intokazi iya kukwazi ukuphendula umbuzo kwaye iphumelele iziphumo ezimangalisayo.
Ngoko, siqikelele ukuba kutheni kubalulekile ukwenza imisebenzi yokululalisa iimilenze. Ngoku kuhleli nje ukuba ufunde ezinye zazo.
Siza kugxininisa kwi-static stretch. Ezi zihamba ngokukhawuleza, ngexesha apho kuthathwa khona iingxaki ezithile, kwaye isicatshulwa sihlala kwindawo ekhethiweyo ukususela kumasekhondi angu-30 ukuya komzuzu omnye. Ngulo hlobo lolwaba olubhekwa njengolusebenza kakhulu.
Ukuzivocavoca ukululaza ubuso obusenyeni
Isikhundla sokuqala : vuka ngokuthe ngqo, kwisisetyhula esisinyanzelayo sinciphisa amahlombe phantsi, solulela izandla zethu ngexesha elifanayo ukuya kwintlambo kunye ne-coccyx, phezulu kuphakanyiselwe kwisilwanyana. Qaphela ukuba ungaguquli kwingingqi ye-lumbar. Beka iinyawo zakho kunye.
Ukugoba komlenze wokunene emadolweni uze uqonde ngesandla sokunene ngonyawo. Ukunyathela unyawo ukuya emathangeni, qiniseka ukuba idolo libukeka ngokucacileyo phantsi. Bamba kule ndawo ukusuka kumasekhondi angu-30 ukuya kumzuzu.
Phinda ngomnye umlenze.
Iseluleko esiluncedo : ukwenza kube lula kuwe ukugcina ibhalansi, isandla esichasene nomlenze ogobileyo, uthathe kwicala, cwangcisa intloko yakho kwaye ujonge enye ngongoma.
Ukuzivocavoca ukululaza i-hamstrings back
Isikhundla sokuqala : vuka ngokuthe tye, imilenze kunye, ubuyele ngqo, isithsaba eselulele kwisilingi.
Ukuqala ukusuka entloko, ngokukhawuleza i-vertebra emva kwe-vertebra yehla. Sithatha sisemva kwendawo yangasemva size sisitye emlenzeni. Qaphela ukuba awuguqa ngamadolo.
Iingcebiso ezifanelekileyo : Vala amehlo uze uzame ukuphumla ngokupheleleyo.
Ukuzivocavoca ukululalisa izilwanyana zethole
Isikhundla sokuqala : sikhuphuka phambi kwodonga, siphakamisa izandla zethu ngaphaya kweqondo lesifuba, sihlala eludongeni.
Umlenze wesobunxele uhlala ungenasiphako, kodwa uguqa kancane emadolweni. Umlenze wangakwesokudla ngqo, zama ukubeka unyawo ngokupheleleyo phantsi ukuze uvale ulwabale emathole. Hlalani kule ndawo ukusuka kumasekhondi angu-30 ukuya kwi-1 ngomzuzu. Phinda ngomnye umlenze.
Iingcebiso eziwusizo : ukuze uziva unwebe kakhulu , umlenze kufuneka uthathele kude kunokwenzeka.
Ukuzivocavoca ukululaza amathanga angaphakathi
Isikhundla sokuqala : uhleli phantsi, usasaze imilenze eqondileyo kunokwenzeka. Buyela ngqo, ubeke isithsaba kwiqonga.
Kancinci kancinci umzimba wakho, isifuba solule phambili. Hlalani kule ndawo ukusuka kumasekhondi angu-30 ukuya kwi-1 ngomzuzu.
Iingcebiso eziwusizo : qiniseka ukuba ngexesha lokusebenzisa umqolo wakho uhlala ulungele ngqo, kwaye imilenze yakho ayiguqa ngamadolo.
Ukuzivocavoca ukululaza indawo yangaphandle yamathanga
Isikhundla sokuqala : Hlala phantsi kwaye ugobe idolo elingasekhohlo, ubeke unyawo phantsi.
Idolo elungileyo litsala kwisifuba kwaye ubambe i-shin ngezandla zakho. Beka isithende sokunene ngakwesokunxele. Gamba umlenze wesobunxele phantsi kweedolo ngezandla zombini uze ukhuphe kuwe. Hlalani kule ndawo ukusuka kumasekhondi angu-30 ukuya kwi-1 ngomzuzu.
Incomo encedisayo : ngelixa uqhuba umsebenzi, gcina umqolo wakho ucinezele phantsi, uze unyule unyawo lwakho.
Kwaye ezinye iingcebiso ezisebenzayo ekugqibeleni. Ngaphambi kokuba uqalise ulula, qiniseka ukufudumala imisipha yakho kakuhle. Nika ama-5-10 amaminithi okufudumala. Iyakwazi ukuhamba, ukuqhuba kwindawo, ukuxuma, njl. Zonke iintshukumo mazibe zihamba kakuhle. Ngaphambi kokuba wenze umthambo, uthathe umoya ophefumlelweyo, kunye nokuphefumula, udonsa imisipha encinane. Okubaluleke kakhulu, nwabelise izifundo, ngoko baya kunenzuzo ngokuqinisekileyo. Yaye ukhumbule, ukuhamba rhoqo kuyintloko ekuphumeleleni!