Nokuba uneeveki ezili-12 okanye iintsuku ezili-12 ukusuka kumhla wakho omiselweyo, akuyomfihlo loo nto ukukhulelwa ithatha umthwalo emzimbeni (um, molo, ukuthwala nokudala ubomi obutsha!). Ke, yeyiphi eyona ndlela yokuphelisa iintlungu, ukulungiselela ukuzalwa kunye nokugcina yonke into isebenza kakuhle? Ukukhulelwa okukwimo entle ole’ kunwenwela.
INombolo yoku-1 yoMthetho wokolula ngexa ukhulelwe
Mamela umzimba wakho, UMahri Relin , Ingcali ye-AFPA yaphambi nasemva kokubeleka, ingcali ye-PCES yokulungisa emva kokubeleka kunye nomseki we Iingcamango Zomzimba uyasixelela. Ziphephe izikhundla eziziva zingakhululekanga okanye zixinanise isisu sakho, nokuba yinto okwazile ukuyenza ngaphambi kokukhulelwa. Kwakhona qiniseka ukuba unqanda ukolula ngokujija okuvaliweyo okunokunqumla okanye ukucinezela ukujikeleza kwisibeleko, njengokunqumla idolo phezu komlenze wakho kunye nokujika. ngase idolo eligobileyo, kunokuba kude. Ukuze ugweme ezi ntshukumo, ncamathela kuluhlu oluphawulwe apha kwaye uqiniseke ukuba ujija kumqolo ongasentla kunye namagxa (kunomqolo wakho osezantsi).
Kwaye ujonge iRelaxin
Umzimba wakho ukhulula ukuphumla ngelixa ukhulelwe, eyihomoni ethambisa imithambo kwi-pelvis yakho kwaye incede ukukhulula kunye nokwandisa umlomo wakho wesibeleko, u-Relin uyacacisa. Ngapha koko, ikwakhulula iigaments kuwo wonke umzimba, inyusa ukuguquguquka kwakho konke. Ukuze ugweme ukwenzakala okubangelwa ukolula, zama ukubandakanya izihlunu zakho kulo lonke ixesha uhamba kancinci kwaye ngamabomu ukuze ukwazi ukuqaphela naziphi na iimpawu zentlungu.
Njengesiqhelo, qiniseka ukuba udibana nogqirha wakho ngaphambi kokuba ubandakanyeke kulo naluphi na uhlobo olutsha lomthambo. Nje ukuba uqhubele phambili, bamba i-yoga mat kunye ne-leggings yakho yokuzala oyithandayo kwaye uqukuqelele kwezinye iindawo zikaRelin zokuya ekukhulelweni ezolula zokufumana isiqabu kwangoko kunye neziphumo ezihlala ixesha elide.
UMahr Relin / Sofia Kraushaar1.Isikhundla somntwana
Izihlunu ezijoliswe kuzo: umva ophantsi, phambi kwamagxa, izinqe kunye namaqatha
Ukuma komntwana kukulungele ukukhulula iintlungu ezisezantsi kunye ne-hip, kwaye yenye yezona zinto ziphumlayo onokuthi uzenze.
Inyathelo loku-1: Qala kwii-shins zakho ngamadolo akho ububanzi be-hip-width ngaphandle, iinyawo zithinta emva kwakho. Kwi-exhale yakho phinda phambili, uxhomekeke ezinqeni, ukwandisa umqolo, ukutsala iimbambo kude nomsila kunye nokwelula isithsaba sentloko kude namagxa.
Inyathelo lesi-2: Ngesisu sakho phakathi kwemilenze yakho, wandise iingalo zakho phambili emhlabeni iintende zakho zijonge phantsi. Ukuba esi sikhundla siziva sixinene kakhulu, unokubeka umqamelo omncinci okanye ibhloko yeyoga phantsi kwebunzi lakho. Bamba imizuzwana engama-30 okanye ngaphezulu.
UMahr Relin / Sofia Kraushaar2. Isivuli segxalaba esimileyo
Imisipha ejoliswe kuyo: i-hamstrings, i-back back and front of chest
Le yeyona nto ndiyithandayo yokukhulelwa kuba ibetha yakho imisipha kunye nomqolo osezantsi kwaye kwakhona ukunika ukolula okukhulu ngomzimba wakho ongasentla.
Inyathelo loku-1 : Fumana isitulo esinomqolo esimalunga nobude begxalaba okanye ngaphantsi kancinane. Yima malunga nobude bengalo enye kunye negumbi elongezelelweyo emva kwakho. Beka izandla zakho ngasemva kwesihlalo kwaye ugobe ngokuthe chu ukuya phambili, ugcine iingalo zakho zolule kwaye imilenze yakho iqonde, ixhomekeke ezinqeni.
Inyathelo lesi-2: Zithobe kwi-angle ye-90-degree (okanye nayiphi na into evakalelwa kukuba ikhululekile) de ube uzive ulula ngasemva kwemilenze yakho nangaphambili kwamagxa akho. Bamba imizuzwana eyi-10 ukuya kwengama-20 okanye ngaphezulu. Ukuphuma kwi-stretch, guqa amadolo akho, ukhulule izandla zakho kwaye ngokukhawuleza uphakamise i-vertebra enye ngexesha.
UMahr Relin / Sofia Kraushaar3. Uhleli IHamstring yomlenze omnye + Ukolula Kwethanga Ngaphakathi
Imisipha ejoliswe kuyo: i-hamstrings, i-low back and adductors
Xa i-hamstrings yakho iqinile, idonsa kumqolo wakho ophantsi kwaye ibangele intlungu. Olu kolulo lunokunceda ukuthomalalisa loo ntlungu, kwaye yolula i-adductors okanye amathanga angaphakathi anokuqina ngakumbi njengoko i-pelvis yakho iguquka ngexesha lokukhulelwa.
Inyathelo loku-1: Hlala kunye nomlenze omnye wolulelwe ngqo phambi kwakho kunye nomnye umlenze wakho ugobile ukuze unyawo lwakho luphumle ethangeni lakho langaphakathi. Ukuba kuyimfuneko, beka umqamelo omncinci phantsi kwedolo lakho eligobileyo. Ukujongana nomlenze owandisiweyo, phefumlela njengoko uphakamisa i-torso yakho kwaye ukhuphe njengoko ugoba phambili, ugoqa umlenze wakho. Flex iinzwane zakho ukuqinisa ukolula kwaye ugcine umqolo wakho ulungelelanisiwe ukuze ugweme nayiphi na ingcinezelo entanyeni nasemagxeni. Bamba imizuzwana engama-30.
Inyathelo lesi-2: Buyela kwindawo yokuqala kwaye ujike kancinci ngaphakathi kwisithuba esiphakathi kwemilenze yakho. Ukuphefumla ukuze uqonde i-torso yakho, kwaye emva koko ukhuphe ukuze uqhube phambili phakathi kwemilenze yakho, ubeke iingalo zakho phantsi. Kufuneka uzive ukolula ethangeni lakho langaphakathi. Bamba imizuzwana engama-30 kwaye uphinde kwelinye icala.
UMahr Relin / Sofia Kraushaar4. Ukolula udonga lwethole
Izihlunu ezijoliswe kuzo: amathole
Njengoko ukukhulelwa kwakho kuqhubela phambili, ubunzima obongezelelweyo obuthweleyo, ukutyeba ngokudibeneyo okanye utshintsho kwi-biomechanics yakho kunokukhokelela ekuqineni kweenyawo kunye namathole.
Inyathelo loku-1: Yima phambi kodonga izandla zakho zibambelele kulo ukuze ulungelelane. Beka iinzwane zonyawo olunye phezulu eludongeni isithende sakho sibotshelelwe phantsi.
Inyathelo lesi-2: Ukugcina umlenze wakho uthe tye ujonge phambili de uzive usolule kwithole lakho elisezantsi. Bamba imizuzwana engama-30 kwaye uphinde kwelinye icala.
UMahr Relin / Sofia Kraushaar5. Ukuma koLuleko lweQuad
Izihlunu ezijoliswe kuzo: iiquads kunye ne-hip flexors
Ukuba uhamba kakhulu okanye unyuka kwaye uhla ngezinyuko, olu luhlu lunokuzisa isiqabu esikhulu emathangeni akho.
Inyathelo loku-1: Ukubamba eludongeni okanye esitulweni, goba elinye idolo ubuyisela unyawo lwakho ngakwisihlalo sakho. Bamba unyawo lwakho oluphakanyisiweyo ngesandla sakho kwaye ulutsalele kumgca ophakathi.
Inyathelo lesi-2: Gcina amadolo akho kunye, tsala phezulu phambi kwe-pelvis yakho. Bamba imizuzwana engama-30 kwaye uphinde kwelinye icala.
UMahr Relin / Sofia Kraushaar6. Uhleli uMfanekiso weSine
Imisipha ejoliswe kuyo: i-hips yangaphandle, i-back back and glutes
Olu kolulo lunceda ukuthomalalisa iintlungu okanye ukuqina ezinqeni zakho kunye neentlungu ezisezantsi kunye ne-sciatica, kwaye inokwenziwa ngexesha lokukhulelwa kwakho.
Inyathelo loku-1: Hlala esitulweni iinyawo zakho zithe tyaba emgangathweni kunye nemilenze i-hip-distance. Phakamisa unyawo olunye phezulu kwaye ulibeke edolweni lomlenze wakho ochaseneyo.
Inyathelo lesi-2: Phakamisa kwi-torso yakho njengoko uphefumla, uze uphume kwaye ugobe phambili ugcine umqolo wakho ulungelelene. Ukwandisa ukuqina, unokucinezela ngobunono edolweni lakho eligobileyo. Bamba imizuzwana engama-30, uze uphinde kwelinye icala.
UMahr Relin / Sofia Kraushaar7. Ehleli icala eloluleyo
Imisipha ekujoliswe kuyo: umzimba wecala uquka i-obliques, i-lats kunye nezihlunu ezincinci phakathi kweembambo zakho
Asifane solule amacala omzimba wethu, kodwa le ndawo-ingakumbi kufutshane nomqolo osezantsi-inokuziva idityanisiwe kwaye iqinile kamva ekukhulelweni. Kukwabalulekile ukolula kwicala elisecaleni okanye icala ukuya kwelinye icala kuba sihlala sithanda ukuya phambili nasemva.
Inyathelo loku-1: Qala ukuhlala kwindawo enemilenze enqamlezileyo. Beka isandla esinye emhlabeni ecaleni kwakho ngelixa ufika kwenye ingalo phezulu phezulu kwaye ugobe ecaleni.
Inyathelo lesi-2: Yandisa i-torso yakho ngokusemandleni ngelixa ugcina i-hip yakho echaseneyo emhlabeni kunye nesifuba sivulekile. Bamba imizuzwana emi-5 ukuya kweli-10, uze uphinde kwelinye icala.
UMahr Relin / Sofia Kraushaar8. Ukolula iNtamo yecala
Izihlunu ezijoliswe kuzo: i-trapezius ephezulu
Ngamanye amaxesha kukho ukuthambekela kokuphefumlela phezulu emagxeni akho okanye ukuzingela njengoko isisu sakho sikhula kwaye i-pelvis yakho ihambela phambili. Oku kunokukhokelela ekuqineni kwamagxa kunye nentamo, kwaye abantu abaninzi bavakalelwa kwimisipha yabo ephezulu ye-trapezius.
Inyathelo loku-1: Hlala ngokuthe tye kwaye ujonge intloko yakho ecaleni ukuze indlebe yakho yehle ehlombe lakho. Gcina ukujonga kwakho phambili kunye namagxa akho kwindawo engathathi hlangothi.
Inyathelo lesi-2: Ukuba sele uziva ukolula, bamba apha. Ukuba ufuna ukujula ukolula, phakamisa ingalo yakho phezulu kwaye ngobumnene utsale intloko yakho egxalabeni lakho ngelixa kwangaxeshanye ufikelela kwisandla sakho esichaseneyo phantsi emhlabeni. Bamba imizuzwana eyi-10, uze ukhulule ngobunono kwaye ubuyele kwindawo engathathi hlangothi ngaphambi kokuphinda kwelinye icala.
UMahr Relin / Sofia Kraushaar9. Ehleli uTwint lweSpinal
Izihlunu ezijoliswe kuzo: umqolo kunye nomqolo
Ukujija kunokuziva kumnandi ngexesha lokukhulelwa, kwaye kunokukunceda ukuba uphumle kuba kuthomalalisa inkqubo yemithambo-luvo. Le twist evulekileyo ayinamandla kakhulu kwaye ayinqumli i-pelvis okanye isibeleko.
Inyathelo loku-1: Qala ukuhlala kwindawo enemilenze enqamlezileyo. Thatha isandla esinye kwaye usibeke kwelinye idolo. Thatha esinye isandla sakho usibeke emva kwakho.
Inyathelo lesi-2: Ukusebenzisa izandla zakho ukunyusa, phakamisa umqolo wakho kwaye ujike kwicala njengoko ujonge ngasemva kwakho. Bamba imizuzwana emi-5 ukuya kweli-10, uze uphumle ngobunono phambi kokuphinda kwelinye icala.
UMahr Relin / Sofia Kraushaar10. I-Bridge Pose
Imisipha ejoliswe kuyo: i-hip flexors kunye ne-front of pelvis
Esi sikhundla sihle ukuqinisa i-glutes yakho kunye nokukhulula i-pelvic kunye neentlungu ezisezantsi. Kukwaluphawu oluhle kakhulu olulungele wena ihip flexors .
Inyathelo loku-1: Lala ngomqolo ngamadolo akho egobile (ungakhathazeki-nje okwesibini okanye ezimbini ukuba uqalise), iinyawo zithe tyaba phantsi malunga nobubanzi be-hip ngaphandle. Ukucofa izithende zakho, phakamisa i-pelvis yakho phezulu ukuze wenze umgca othe tye wediagonal ukusuka emadolweni ukuya esifubeni sakho.
Inyathelo lesi-2: Bamba le ndawo imizuzwana eyi-10, emva koko uhlehlise umva ukuze uphumle kwaye uphinde. Ukuba ufuna ukubamba i-pose ixesha elide, beka ibhloko ye-yoga okanye i-bolster phantsi kwe-hips yakho.
UMahr Relin / Sofia Kraushaar11. Ukuxoka kwesifuba sokuvula
Izihlunu ezijoliswe kuzo: i-pectoral enkulu kunye ne-pectoral encinci
Ukuqiniswa esifubeni sakho nangaphambili kwamagxa akho kunokwenzeka kakhulu njengoko ukuhamba kwakho kutshintsha ngexesha lokukhulelwa. Oku kunokukhokelela kwiintlungu zentamo kunye nomva ongaphezulu okanye ukuphefumula okufutshane ukuba uqala ukuzingela phambili.
Inyathelo loku-1: Qala ngokubeka i-yoga mat esongiweyo okanye ingubo phantsi kwaye ulale ngomqolo wakho ubude-nobulumko kunye nentloko ephumle ekupheleni (unokufuna umqamelo owongezelelweyo ukuba i-mat yakho ayinde ngokwaneleyo). Nje ukuba ufumene indawo ekhululekileyo, fikelela iingalo zakho emacaleni kwindawo yokukora iintende zakho zijonge phezulu. Qinisekisa ukuba iingqiniba zakho ziphumle emhlabeni kumphakamo ofanayo namagxa akho.
Inyathelo lesi-2: Bamba apha imizuzwana engama-30, emva koko unyuse iingalo zakho kancinci ngaphezulu kwentloko yakho, uzikhuphele emacaleni ubuye uhle uye esinqeni sakho, lonke eli xesha utyisa izandla zakho emhlabeni. Phinda le ntshukumo 4 amaxesha.
Ukuguqulwa : Ukuba ukulala emethini akukho emakhadini, yima ecaleni kocango kwaye ubambe ingalo enye ecaleni nge-engile ye-90-degree. Beka ingqiniba yakho kunye nomphambili wakho ngokuchasene nesakhelo kwaye ujikelezise umzimba wakho uvule. Qhubeka ujikeleza de uzive unwenwekile esifubeni sakho kwaye ubambe imizuzwana engama-30 ngaphambi kokuphinda kwelinye icala.
