Stretching Workout

Zelula kangcono ngemizuzu eyi-6 ngosuku.

Izinqe eziqinile. Amahlombe aqinile. Umhlane ongezansi obuhlungu uma usukuma. Uma umzimba wakho uzizwa sengathi uvaleka kancane kancane, awucabangi. Ukuhlala amahora amaningi, ukweqa ukufudumala, nokungazeluli kahle kuyalimaza. Ukuguquguquka akunyamalali ngobusuku obubodwa. Kuphela kancane, kuze kube yilapho ngolunye usuku ubona ukuthi awukwazi ukuthinta izinzwane zakho noma ukusondela eduze kokwehlukana.

Ukuzilolonga Kokwelula kukusiza ukuthi ukuthole.

Lolu hlelo lokusebenza lukuqondisa ngemikhuba yansuku zonke yokuzelula kanye nokuzivocavoca kokunyakaza okukhulula imisipha eqinile, kuthuthukise ububanzi bokunyakaza, futhi kusize umzimba wakho ukuthi unyakaze ngendlela okufanele uhambe ngayo. Kungakhathaliseki ukuthi uhleli edeskini, udinga ukufudumeza kahle ngaphambi kokuqeqeshwa, ukuphola ngemuva kokuzivocavoca, noma uzizwa uqinile kunangaphambili, ukwelula njalo kwenza umehluko wangempela.

Ama-hamstrings aqinile, ama-flexor e-hip avaliwe, amahlombe ayindilinga, ubuhlungu bentamo, kanye nomgogodla oqinile kuvamile. Kodwa akudingeki kube okuhlala njalo.

Ukuzivocavoca okufushane kwansuku zonke kukusiza ukuthi uhlale ukhululekile, unyakaze kangcono, futhi uzizwe ucindezelekile futhi ubuhlungu obuncane emzimbeni wakho.

Azikho izinto zokusebenza. Akukho jimu. Azikho izifundo ze-yoga ezithatha ihora lonke.
Umsebenzi wokuguquguquka ogxile nje ofanelana nosuku lwakho.

Lokho Ukuzilolonga Kokwelula Okukusizayo Ukuthuthukisa:
• Ukuguquguquka kwenqulu kanye ne-flexors yenqulu eqinile
• Ukuqina kwe-hamstring kanye nemilenze
• Ukuhamba kwehlombe, intamo, kanye nomhlane ophezulu
• Ukuqina komhlane ophansi kanye nomgogodla
• Ukuma kanye nobubanzi bokunyakaza okuphelele
• Kuhlukanisa inqubekela phambili

Kuphelele njengomkhuba wasekuseni, ukufudumeza ngaphambi kokuzivocavoca, ukupholisa ngemuva kokuzivocavoca, noma iseshini yokululama.

Uthola imikhuba eqondiswayo ehambisana nezinga lakho lokuguquguquka kanye nemigomo.
Uhlelo ngalunye luhlose izindawo ozidingayo kakhulu futhi lukuhambisa kuzo zonke izindlela nge-timer eyakhelwe ngaphakathi, ukubala phansi kokulungiselela, kanye nemiyalelo ecacile.

Okukhona kuhlelo lokusebenza:
• Imizila eqondiswayo engu-167 eyakhiwe kusukela ekunwebeni okungu-193 komuntu ngamunye
• Umdlali oqondiswayo onezikhathi, ukubala phansi kanye nemiyalelo yokwelula ngakunye
• Londoloza imizila ohlala ubuyela kuyo
• Ukulandelela inqubekela phambili kanye nemigqa yansuku zonke
• Izikhumbuzo zansuku zonke, ngakho-ke ukwelula kwenzeka ngempela
• Kusebenza ngokuphelele ungaxhunyiwe ku-inthanethi, ngaphandle kwe-akhawunti futhi akukho ukubhalisa
• Izindikimba ezikhanyayo nezimnyama

Imizila iklanyelwe ukuba:
• Emfushane futhi engokoqobo, kusukela cishe imizuzu eyi-6
• Enobungane nabaqalayo, enenqubekela phambili ecacile
• Isisindo somzimba kuphela, akukho mishini
• Kulula ukuyenza ekhaya, ejimini, noma ngenkathi usohambweni

Uhlelo lokusebenza lwakhiwe ngemibono evela kochwepheshe be-physiotherapists kanye nochwepheshe bokunyakaza, begxile ekunwebeni okunamandla nokungaguquki okuphephile, okusebenzayo, futhi okulula ukunamathela kukho.

Ukuguquguquka okungcono akukhona ukuphoqa umzimba wakho ukuba ungene ezikhundleni eziphakeme. Kumayelana nenqubekela phambili eqhubekayo, emnene enezikhumbuzo zansuku zonke ukuze uhlale usesikhathini.

Qala ukwelula manje.

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Ukuzivocavoca Kokwelula kwenzelwe ukuthuthukiswa kokuguquguquka okuvamile, ukuqeqeshwa kokuhamba, kanye nesiqondiso sokufaneleka komzimba kuphela. Akuyona uhlelo lokusebenza lwezokwelapha. Uma unezinhlungu ezingapheli, ukulimala, noma izimo zemisipha, amalunga, noma ukuhamba ezitholakele, xhumana nochwepheshe wezempilo ofanelekayo ngaphambi kokusebenzisa lolu hlelo lokusebenza.
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