Ucwaningo luye lwabonisa ukuthi ukuvivinya umzimba kungasiza ekukhuthazeni impilo yomgogodla futhi kunciphise ukushuba nokuphindaphinda kweziqephu ezibuhlungu emuva.Ukuzivocavoca kungakhuphula ukuzinza komgogodla, kukhuthaze ukugeleza kwegazi ezicutshini ezithambile zomgogodla futhi kuthuthukise ukuma okuphelele nokuguquguquka komgogodla.
Kodwa lapho umuntu ebhekene nesiqephu sobuhlungu beqolo, kungase kube nzima ukwazi ukuthi kufanele asebenzise nini izinhlungu ezithile nokuthi kufanele azibambe nini ukuze kungabi khona ukulimala komgogodla noma ubuhlungu.
Uma njengamanje ubhekene nezinhlungu zokubuyela emuva, kubalulekile ukukhuluma nodokotela wakho ngalokho okufanele ukwenze nokungafanele ukwenze uma kuziwa ezimpawini zakho ezithile kanye nezinga lokufaneleka.
Ngokuvamile, lapho ubhekene nesiqephu sobuhlungu beqolo, ukunyakaza okuthile kungcono kunokungabikho, kodwa ukuvivinya umzimba okuthile kungase kubangele ubuhlungu obudlulele, futhi ukugcina lokhu okumelwe ukwenze nokungafanele ukwenze engqondweni kungakusiza wazi ukuthi kufanele uyeke nini.
Ukuzivocavoca Ukugwema Ngezinhlungu Emhlane
Okunye ukuzivocavoca kungase kukhulise ubuhlungu bakho emuva noma kubangele ukulimala:
Noma yini ebangela ubuhlungu obumaphakathi noma obunzima.Ungazivocavoci ngobuhlungu obumaphakathi noma obunzima.Uma ubuhlungu buzwakala sengathi bungaphezu kobunzima bemisipha obuncane futhi buhlala isikhathi eside kunamaminithi ambalwa phakathi nanoma yikuphi ukuvivinya umzimba, yeka ukuvivinya umzimba.Ukuphakamisa imilenze emibili.Ngokuvamile esetshenziselwa ukuqinisa imisipha yesisu, ukuphakamisa umlenze kungabeka ingcindezi ezinqulwini nasemgogodleni, ikakhulukazi kubantu abanomgogodla obuthakathaka.Uma uhlushwa iqolo, noma ungenzanga umsebenzi omningi wesisu, hlose ukuphakamisa umlenze okhipha umlenze owodwa kuphela ngesikhathi.Ama-sit-ups agcwele.Ama-crunches agcwele noma ama-sit-up exercises angafaka ubunzima kuma-spinal discs kanye nemigqa, ikakhulukazi uma engenziwanga ngendlela efanele.Gwema lolu hlobo lokuzivocavoca ngesikhathi sokuqhakaza kwezinhlungu zasemhlane futhi esikhundleni salokho zama ukuzilolonga okuthambile okufana nokuguquguquka okulungisiwe.Ukugijima.Kungakhathaliseki ukuthi iyiphi indawo okhetha ukugijima kuyo (umgwaqo oyitiyela, indawo yemvelo noma i-treadmill), ukugijima kuwumsebenzi onomthelela omkhulu obeka ukucindezeleka okukhulu namandla kuwo wonke amalunga omzimba, kuhlanganise nomgogodla.Kungcono ukugwema ukugijima phakathi nesiqephu sobuhlungu beqolo.Ukuthinta uzwane lapho umile.Ukuzivocavoca kokuthinta uzwane ngenkathi umile kubeka ingcindezi ebaluleke kakhulu kuma-spinal discs, imigqa kanye nemisipha ezungeze umgogodla.
Ukuzivocavoca Ukuzama Ngezinhlungu Emhlane
Okunye ukuzivocavoca kungadambisa izinhlungu zakho noma kusheshise ukululama:
Izandiso zokucindezela emuva.Ukulala ngesisu, beka izandla zakho emahlombe akho bese ucindezela ngobumnene ukuze amahlombe akho aphume phansi.Uma unethezekile, beka izindololwane phansi futhi ubambe indawo imizuzwana eyi-10.Lezi zivivinyo ezithambile zilungele ukwelula umgogodla ngaphandle kwe-torque noma ubunzima obungadingekile.Ama-crunches ashintshiwe.Ukwenza i-crunch ingxenye ngenkathi ubamba imisipha yesisu futhi uvele uphakamise amahlombe phansi kuhle kumgogodla wakho futhi ngeke kube sengozini yokwenza umgogodla, ikakhulukazi phakathi nesiqephu sobuhlungu beqolo.Bamba i-crunch umzuzwana noma emibili, bese wehlisela amahlombe akho phansi.Izinyawo zakho, ithambo lomsila kanye nomhlane ophansi kufanele kuhlale kuncike phansi noma umata ngesikhathi salokhu kuvivinya umzimba.Ukulala phansi noma kumata, bopha ithawula phakathi nonyawo lwakho, uqondise umlenze bese ulibuyisela ekhanda lakho ngobumnene.Gcina omunye umlenze phansi, idolo ligobile.Bamba indawo kuze kufike kumasekhondi angama-30.Uma kwenziwa ngendlela efanele, lezi zinwebeka zingasiza ukwelula izicubu zomzimba ezingase zinganakwa lapho ubuhlungu beqolo buhlasela.Ukuhamba.Ukuhamba kuwukuzivocavoca umzimba wonke kwenhliziyo nemithambo yegazi okungaba usizo ikakhulukazi kubantu ababhekene neziqephu zobuhlungu beqolo.Qiniseka ukuthi ungayi kude kakhulu noma uhambe isikhathi eside kakhulu uma usezinhlungwini ezimaphakathi kuya kwezinzima, futhi qinisekisa ukuthi indawo ohamba kuyo ilingana, ngaphandle kokuhluka okukhulu komqansi noma owehlayo ukuqala.Yima cishe izinyawo ukusuka odongeni futhi uncike emuva kuze kube yilapho umhlane wakho uyisicaba obondeni.Shelelisela kancane phansi odongeni, ugcine umhlane wakho ucindezelekile kuze kube yilapho amadolo egobile.Bamba indawo cishe imizuzwana eyi-10, bese uslayida kancane uye phezulu odongeni.I-Wall sits yinhle ekusebenzeni kwethanga nemisipha e-glute ngaphandle kokucindezeleka okwengeziwe emgogodleni ngenxa yokusekelwa nokuvikelwa odongeni.
Kungumbono oyiphutha ovamile ukuthi kufanele ulale unganyakazi noma unganyakazi kakhulu lapho uzwa ubuhlungu beqolo.Ochwepheshe abaningi bezempilo yomgogodla empeleni batusa okuphambene neziguli zabo.Ikakhulukazi uma usuthole ukukhanya okuluhlaza kudokotela wakho, ukuqala ukuzivocavoca lapho iqolo lakho libuhlungu kungakwenza uzizwe ungcono ngokushesha kunalokho ongase ukucabange.
Isikhathi sokuthumela: Aug-12-2022