Kungo 2pm. ngoLwesibini kwaye iimpundu zakho zilele. Ukusukela ekuzeni kokusa, ubhala ezo imeyile, uphonononga ezo zilayidi kwaye awukhumbuli ukuba ugqibele nini ukuma ngeenyawo, ungasathethi ke ngokuzilolonga okanye ubile. Ujonge ngaphandle, ulangazelela ukuhamba ngokujikeleza ibhloko xa uphawula ukuba kuyanetha. Okanye ikhephu. Okanye ukuncoma ukuba uphi na emantla eTulsa.
Njengoko amaxesha onyaka etshintsha, kunjalo nangeendlela zethu zemihla ngemihla. Kuninzi lwethu oluthe gqolo ekhaya okanye ukusebenza iiyure ezinde ngeli xesha lesiqhelo, ukuhamba kuye kwaba yindlela yokuphila. Ithuba lokuhamba wethu iidesika , solule imilenze yethu kwaye sifumane imithombo emitsha yamandla. Kodwa njengoko ixesha elipholileyo lingena, ukuhamba kwethu kuya kuncipha. Ngethamsanqa, kukho indlela elula yokufumana ukomelela okufanayo kokubuyisela ngaphandle kokwaphula ipaki yakho. Sukuma nje, fumana indawo kwaye wolule.
Nangona sihlala sinxulumana ukolula ngokuphola, ukukhulula okanye ukuphumla, kukho inani lezolula ezilula ezilungiselelwe ukuvuselela kunye nokuvuselela iingqondo kunye nemizimba yethu ediniweyo. Ukolula kukuthintela ekubeni ufumane iintlungu, iintlungu kwaye uqine, iqela kwi Yolula iyasixelela, i-app yokomelela ebonelela ngokuzolula okubonakalayo kunye neeklasi zokuguquguquka (eyona nto ithandwayo apha ePampereDpeopleny). Kwimeko yokuqina, udla ngokuziva utyhafile. Xa usolula, ufumana igazi lakho lijikeleza kwaye izicubu zakho zemisipha zihamba. Naphi na apho kukho ubushushu, kukho amandla, kwaye naphi na apho kukho ukuhamba kwegazi okwandisiweyo, kukho ioksijini eyandisiweyo. Oko kuguqulela ekubeni uzive ungonqeni kwaye usebenze ngakumbi. Phakathi kokuvuselela ingqondo yakho kunye nentshukumo yomzimba, ukolula kuya kukunceda uzive unamandla ngakumbi.
Ukukunceda ukuba uqalise, nazi izoluleko ezilishumi ezomelezayo zokongeza kwindlela yakho yangoku. Awunayo inkqubo? Musa ukubila. Nje ukuba uqale ukolula yonke imini uya kuqonda ukuba akuyomfuneko ukuba unikezele iyure ngexesha ukuze uyenze, bayachaza. Nanini na xa ufumana iipokotho zexesha apha naphaya, plug ngomzuzu okhawulezayo ukuze uphakame kwaye uzolule. Ezi festile ezincinci ziya kukunceda ukuba ungene kumkhwa wokwelula. Ekugqibeleni, uya kufika kwindawo apho umzimba wakho unqwenela. Ngoku, ngubani olungele ukuvula isifuba?
Yolula1. I-Scooping Side Stretch
* Esi solula sifudumeza umva kunye nomzimba wecala. Kwakhona kunceda ukunciphisa iintlungu ezisezantsi.
Inyathelo loku-1: Qala ukuma ngemilenze yakho ibe banzi kunesinqe sakho. Beka isandla sakho sasekunene kwisinqe sakho. Ukuphefumla kwaye ufikelele kwingalo yakho yasekhohlo phezulu nangaphezulu ukuya ngasekunene, usiya kwigophe elisecaleni.
Inyathelo lesi-2: Khupha kwaye ugobe amadolo njenge-curl yakho phambili, ulandele ingalo yakho ngapha nangapha ukuya ngasekhohlo. Kwi-inhale yakho elandelayo, phinda i-bend yecala kwelinye icala. Phuma kule ntshukumo 4 ukuya kumaxesha ama-6.
STRETCHIT2. I-Chest Opener
* Olu luhlu luvula isifuba (duh) ngelixa kunciphisa uxinzelelo kumqolo ongaphezulu kunye ne-hip flexors.
Inyathelo loku-1: Qala ukuma iinyawo zakho ziqelelene nge-hip-width. Ukuphefumla kwaye uvule iingalo zakho emacaleni, ufikelele emva kwakho ngelixa uguqula izihlahla zakho. Jonga phezulu ukuze wenze nzulu ukolula.
Inyathelo lesi-2: Khupha umoya kwaye ufikelele kwiingalo zakho phambi kwezandla zakho kude nawe iminwe yakho ijonge enye kwenye. Jikelezisa umqolo wakho ongaphezulu, bopha i-pelvis yakho kwaye uphakamise isisu sakho phezulu. Phuma kule ntshukumo 4 ukuya kumaxesha ama-6.
STRETCHIT3. Ukolula iNtamo ngokuQhathaniswa kwamagxa
* Oku kunwebeka kukhulula uxinzelelo entanyeni ngelixa ufudumala kwaye uhlanganisa amagxa.
Inyathelo loku-1: Qala ukuma iinyawo zakho ziqelelene nge-hip-width. Bamba intloko ngesandla sakho sasekunene kwaye uyitsalele ngasegxalabeni lakho.
Inyathelo lesi-2: Gcina amagxa akho ephantsi, phefumlela kwaye uphakamise ingalo yakho yasekhohlo phezulu. Kwi-exhale yakho, yehlisa ingalo ngokuthe chu ubuyele ezantsi. Phuma kule ntshukumo 4 ukuya kumaxesha ama-6 kwaye uphinde kwelinye icala.
STRETCHIT4. Izangqa zamadolo
*Lo msebenzi ufudumeza i-quads kunye ne-core ngelixa ukhuthaza ukuhamba kwe-hip kunye nokuphucula ibhalansi.
Inyathelo loku-1: Qala ukuma ngemilenze yakho ibe banzi kunesinqe sakho. Nciphisa idolo lakho lasekunene phezulu kwaye ujikeleze umzimba wakho ngasekhohlo. Yenza isangqa umva ujikeleze ngasekunene, uyiyeke ivuleke kwaye yehlise umva ezantsi.
Inyathelo lesi-2: Phinda le ntshukumo inye ngomlenze wakho wasekhohlo, uyinyuse kwaye ujikeleze umzimba wakho ukuya ngasekunene, emva koko uyijikeleze ngasekhohlo kwaye uyiyeke ivuleke. Hamba ngale ntshukumo ka-6 ukuya kumaxesha e-8 ngelixa utshintshana amacala.
Yolula5. Iihenjisi
*Olu loluleko lolula umqolo wakho ongezantsi kunye neentambo ngelixa ufudumeza umbindi wakho.
Inyathelo loku-1: Qala ukuma iinyawo zakho zibe ububanzi begxalaba kunye nezandla zakho ezinqeni zakho. Khupha umoya ngelixa ugoba amadolo akho kancinci kwaye ujijelwe phambili esinqeni sakho de ufikelele kumqolo osicaba.
Inyathelo lesi-2: Ukuphefumla kwaye uguqule intshukumo ukubuyela kwindawo yokuqala. Phuma kule ntshukumo 6 ukuya ku-8 amaxesha.
STRETCHIT6. Ukolula Isandla
*Olu loluleko lubuyisela uluhlu lwentshukumo kumalungu esihlahla. Ukuba uchwetheza kwikhompyuter imini yonke, le iyimfuneko.
Inyathelo loku-1: Qala ezandleni nasemadolweni ngeminwe yakho ijongise ngasemva emzimbeni.
Inyathelo lesi-2: Exhale kwaye uhambise isinqe sakho umva ukuze uhlale ezithendeni zakho kangangoko kunokwenzeka, ugcine iintende zakho phantsi. Ukuphefumla, ukukhulula kwaye ubuyele kwindawo yokuqala. Phuma kule ntshukumo 6 ukuya ku-8 amaxesha.
STRETCHIT7. Izangqa zengalo
*Lo msebenzi usebenza iingalo, amagxa kunye nomqolo ongaphezulu. Ikwavula isifuba kwaye iphucule uluhlu lwentshukumo kumalungu akho egxalabeni.
Inyathelo loku-1: Qala ezandleni nasemadolweni ngeminwe yakho ijongise kude nomzimba kunye nezihlahla ngqo phantsi kwamagxa akho. Ukuphefumlela kwaye ujikeleze ingalo yakho yasekunene phambili, phezulu nasemva, uqinisekise ukuba ikhwapha lijonge ngaphandle njengoko uvula isifuba sakho phezulu.
Inyathelo lesi-2: Njengoko ingalo yakho isihla, jija isifuba sakho kwaye ukhuphe umoya, ubuyele embindini. Phinda kwakhona kwelinye icala, uhamba kancinci. Hamba ngale ntshukumo ka-6 ukuya kumaxesha e-8 ngelixa utshintshana amacala.
STRETCHIT8. I-Side Puppy Yolula
*Hlala okanye ume imini yonke? Lo msebenzi utshintsha umdlalo. Yolula umqolo kwaye ikhuphe ukuxinezeleka emagxeni, umva ongasentla kunye nentamo.
Inyathelo loku-1: Qala ezandleni nasemadolweni ngeminwe yakho ijonge kude nomzimba. Khupha umoya kwaye ufikelele kwingalo yakho yasekunene phambili ngobhontsi wakho phezulu ngelixa kwangaxeshanye ucinezela ikhwapha lakho kwaye ujonge phantsi emhlabeni. Jonga ngakwesokudla ukujula ukolula kwaye uqinisekise ukuba i-hips yakho ihlala ngokuthe ngqo phezu kwamadolo akho
Inyathelo lesi-2: Bamba apha umoya okanye ezimbini (okanye ixesha elide njengoko ufuna). Khulula kwaye ubuyele kwindawo yokuqala. Phinda kwakhona kwelinye icala, ukwandisa ingalo yasekhohlo ngaphandle. Phuma kule ntshukumo 4 ukuya kumaxesha ama-6 ngelixa utshintshana macala.
STRETCHIT9. Vula iLunge eneThanga lokutyhala
*Kwakhona, ngokuhlala! Olu luhlu luvula i-hip kunye nokunciphisa ukuqina kwi-hamstrings kunye ne-hip flexors.
Inyathelo loku-1: Ukuqala ezandleni nasemadolweni, phakamisa unyawo lwakho lwasekunene phambili ngaphandle kwesandla sakho sasekunene iinzwane zakho zijonge ngaphandle kwaye uwise isinqe sakho phantsi emhlabeni. Bamba apha, uvumele ithanga ukuba livuleke. Ukujula ukolula, cinezela idolo lakho lasekunene ngesandla sakho sokunene kwaye ujike.
Inyathelo lesi-2: Buyela kuzo zonke ezine kwaye unyathele umlenze wasekhohlo phambili, ulandele ipateni efanayo. Hamba ngale ntshukumo ka-6 ukuya kumaxesha e-8 ngelixa utshintshana amacala.
STRETCHIT10. Unyawo ukuya eThangeni, iArch kunye neCurl
*Oku kolula kukhulula uxinzelelo kwaye kuthomalalise iintlungu kumqolo ongezantsi. Kwakhona kunceda ukufudumala i-hamstrings.
Inyathelo loku-1: Qala kwindawo ehleli phantsi umlenze wakho wasekunene uphume kwaye umlenze wakho wasekhohlo ugobe ngonyawo lwakho luphumle ngokuchasene nethanga lakho lasekunene.
Inyathelo lesi-2: Ukuphefumla kwaye ugobe umlenze wakho wasekunene, ugcine unyawo lwakho luguquguquka. Exhale kwaye wolule umlenze wakho wasekunene ngelixa ugoqa phezu kwedolo lakho ugcine umva uthe tye kwaye ujonge phambili. Hamba ngale ntshukumo ka-6 ukuya ku-8 kwaye uphinde uphinde kwelinye icala.
ENXULUMENEYO: I-10 ye-Hamstring ye-Hamstring egqwesileyo yokuNcisa ukuNciphisa
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