Ukuba siza kwenza umgudu wokuzilolonga, eyona nto incinci inokwenziwa ngumzimba wethu ayingonzakali. Kunene? Ngelishwa, iintlungu zangasemva zisenzeka-kaninzi. Ukuze ugweme ukungcatshwa yi-vertebrae yakho, zikhwelise ezi ntshukumo zintandathu.
ENXULUMENEYO: Usebenza njani ukuba unomqolo ombi
Gradyreese/ Getty Imifanekiso Ukuhlala wehle unyuka
Zisenokuba zezomthambo wokuqala we-ab, kodwa inyani yeyokuba i-sit-ups yenza umonakalo omkhulu kunokulunga. Ukongeza ekusebenzeni kuphela malunga neepesenti ze-20 zemisipha yakho yesisu, ukuhlala-ups kwakhona kubeka uxinzelelo olungeyomfuneko kwiidiski kumqolo wakho, ezinokukhokelela kwiintlungu nakubani na, kungakhathaliseki ukuba unomqolo ombi. Endaweni yoko, ncamathela kukwahluka kweplanga, okuya kukwenza uzive wonwabile kwindlela ephezulu yesityalo kungekudala.
Iisquats
I-squats ngumsebenzi omkhulu wokomeleza imilenze yakho kunye ne-glutes, kodwa kunzima ukwenza ngefomu egqibeleleyo (ingakumbi ukuba usebenza wedwa). Ukuba uqeqeshwe ngokufanelekileyo, i-squats akufuneki ibe ngumba kumqolo wakho, kodwa kude kube ngoko, namathela kwindawo ekhuselekileyo, ngokufanayo ne-toning exercises efana nodonga oluhlala.
ENXULUMENEYO : Usebenza njani xa unamadolo amabi
Amashumi amabini anamashumi amabini Umdlalo wamanqindi
Mamela, siyakuthanda ukuthatha i-spin kwiringi kakhulu njengomntu olandelayo, kodwa umdlalo wamanqindi, nako konke ukujikeleza okubukhali kwe-torso (uyazi, xa ubetha), ayilunganga ukugcina umqolo wakho ukhuselekile. Ukuba kufuneka ubethe ibhegi iyure, qiniseka ukuba ubandakanya umbindi wakho ngalo lonke ixesha. I-core eyomeleleyo ifana ne-corset exhasayo apho umqolo wakho uchaphazelekayo, okwenza ukuba ungabikho engozini.
Ukubaleka
Uxolo, abagijimi besantya: Ukugijima, kunye noxinzelelo oluphindaphindiweyo kunye nefuthe elinzima, yinto eqhelekileyo xa ifika kwiintlungu zangasemva. Ukubethelwa ngokuphindaphindiweyo kweenyawo zakho kunye nemilenze phantsi kuxinzelelo oluqhelekileyo kulabo sele benomqolo obuthathaka kwaye ngamanye amaxesha babangela ukuba bangabikho. Ukuze ufumane impembelelo ephantsi yokuzivocavoca kwe-cardio, namathela kwizinto ezifana nokujikeleza kunye nokuqubha, ezijolise ekunyamezelweni ngaphandle kokuba nzima kakhulu kumalungu akho.
RyanJLane/Getty Imifanekiso Intambo yokutsiba
Njengee-squats, intambo yokutsiba yeyona ndlela isebenzayo yokwenza ithowuni ngelixa utshisa iikhalori. Ngelishwa, ikwathetha itoni yokubetha kumalungu akho, ngoko ke ukuba uqhelene neentlungu zangasemva (okanye iintlungu zamadolo, ngalo mbandela), kulunge ukuba utsibe-akukho ngqiqweni ye-pun-iintambo ezixhasa omnye umthambo odibanisayo. amandla nokunyamezela, njengokubheqa.
Ukuqengqeleka kwegwebu (ngamanye amaxesha)
Ngokwenene sikwi-foam rolling ngendlela ebuhlungu kakhulu. Yeyona ndlela ilungileyo yokukhulula uxinzelelo kunye nokuqina kwizihlunu emva kokuba zisebenze kakhulu. Kodwa, ngaphambi kokuba uphume, qiniseka ukuba uyenza ngokuchanekileyo, oku kuthetha ukuba uhlale kude nomqolo osezantsi (unamathele kwiindawo ezifana ne-quads yakho, amathanga angaphandle kunye nomva ongaphezulu). Kungenxa yokuba akukho mathambo aneleyo (imisipha nje emikhulu) ukukhusela umqolo ophantsi kunye nezitho kuxinzelelo lwe-foam roller.
ENXULUMENEYO: 6 Ukutya okugqwesileyo kunye neziselo onokuzitya emva kokuzivocavoca
