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Ngomhla wama-24 kweyoKwindla ngowama-2020, iNkulumbuso yayalela bonke abantu abayi-1.3 yezigidi kweli lizwe ukuba bahlale ezindlwini zabo iiveki ezintathu, ukunqanda ukusasazeka kwesifo secorona, esithe sabulala abantu abangama-24,096 ukusukela oko safika ngoDisemba 2019 eWuhan.
'Kuya kuvalwa ngokupheleleyo ukuphuma kwamakhaya enu. Wonke urhulumente, zonke izithili, yonke imizila, yonke ilali izakuvalwa, utshilo u-PM ngolwe-Lwesibini ebusuku, enika abemi isaziso esingaphantsi kweeyure ezine ngaphambi kokuba lo myalelo uqale ngo-12: 01 kusasa.
Xa abantu beyalelwe ukuba bahlale emakhaya iiyure zonke, ngaphandle kokuba kukho ukungxamiseka okungaphephekiyo, ilizwe liphela livalelekile. Kunye nenani lamaziko avaliweyo, ingcwele yakho-indawo yakho yokubila nokusebenza nzima-nayo ivaliwe. Ewe, sithetha ngomthambo wakho. Ungangakwazi ukuya kupompa ezinye iintsimbi kwindawo yokuzivocavoca ukugcina umzimba wakho womelele, kodwa ubusazi ukuba zininzi iindlela zokuzilolonga onokuzenza ekhayeni lakho?
Namhlanje, siza kudwelisa imithambo elula eyi-12 onokuyenza ekhaya. Kananjalo, ngaphandle kokusebenzisa naziphi na iintlobo zezixhobo.
1. Superman
Ukwenza umthambo ekulula ukuwenza, i-superman iluncedo kuye nabani na oneentlungu ezisezantsi [1] . Ukujonga iiyure ezinde oza kuzichitha uhleli ngexesha lokutshixa, lo msebenzi unganceda ukomeleza umva wakho osezantsi nangaphezulu kunye namandla akho angundoqo [Mbini] .
Indlela yokwenza:
- Lala ngesisu emethini uvule imilenze neengalo zolulelwe phambi kwakho.
- Phakamisa zombini iingalo kunye nemilenze ngaxeshanye (10-15 cm emgangathweni).
- Gcina intloko yakho kwindawo yokungathathi hlangothi ngokuhambelana nomqolo wakho.
- Bamba esi sikhundla imizuzwana embalwa.
- Emva koko, buyela umva kwindawo yokuqala.
Ukutyhala
Olunye uqeqesho oluqhelekileyo oluqhelisiweyo, ukunyusa isantya kukuzilolonga kakhulu ukunika unyamezelo. Inceda nokwakha amandla akho, amandla, ukutshisa iikhalori, kunye nokonyusa ukuqina kwengqondo [3] .
Indlela yokwenza:
- Lala phantsi kwaye ubeke iintende zakho emacaleni esifubeni sakho.
- Gotya kancinci iingqiniba zakho, tyhala umzimba wakho de iingalo zakho ziphantse zithi nkqo.
- Emva koko, yehlisa kancinci umzimba wakho ubuyele phantsi de ingqiniba yakho igobele kwiidigri ezingama-90 kwaye uzityhale ngokwakho.
- Yenza iiseti ezi-2-3 eziphindaphindwayo ezili-12.
3. Ukutsiba uJack
Iluncedo kuwo wonke umzimba, iijack zokutsiba zezona ziindlela zokuzilolonga ze-cardio. Ukwenza iijacks zokutsiba rhoqo kunokunceda wenze intliziyo yakho yomelele, izihlunu zomelele, kwaye zincede ekulahlekeni kwesisindo [4] . Kuyanceda ukuphakamisa imeko yakho kwangoko kwaye kunceda ekunciphiseni uxinzelelo.
Indlela yokwenza:
- Yima nkqo ngeenyawo zakho kunye nezandla emacaleni akho.
- Tsibela kunye nokuphakamisa iingalo zakho ngaphezulu kwentloko yakho kwaye uzise iinyawo zakho ngaphandle.
- Ukuguqula intshukumo kwaye ubuyele kwindawo yokuqala.
- Emva koko, qala ukukwenza ngokukhawuleza.
- Yenza imizuzwana engama-45 ukuya kuma-60 ukuze ufumane umthambo.
4. Inja ejonge ezantsi
Enye yezona zinto ziluncedo kakhulu ekunciphiseni ukuqunjelwa, indawo ejonge ezantsi ejongise umzimba wakho wonke kwaye ikhuphe uxinzelelo. Ukuziqhelanisa nalo msebenzi kuzolula izihlunu zakho ukubonelela ngesiqabu kwiintlungu zemisipha [5] .
Indlela yokwenza:
- Yima kwimilenze yakho emine, ekwabizwa ngokuba yitafile.
- Ngenisa ngobunono isinqe sakho ngelixa uphefumla kwaye ulungisa amadolo kunye neengqiniba.
- Izandla kufuneka zihambelane namagxa akho, kwaye iinyawo zakho zihambelane nesinqe.
- Iinzwane maziboniswe ngaphandle.
- Cinezela izandla zakho kancinci emhlabeni kwaye wolule intamo yakho.
- Guqula ukujonga kwakho kwinkaba yakho kwaye uhlale kuloo ndawo imizuzwana embalwa.
- Yiza kwindawo yoqobo ngokugoba amadolo akho kwaye ubuyele kwindawo yetafile.
5. Crunches
Ngokwenza crunches, kunye nokutya okusempilweni kunye neminye imisebenzi ebonakalayo, ungawasusa la mafutha agqithisileyo kunye nongafunekiyo aqokelelwe esinqeni sakho. Kwakhona, ii-crunches zesisu ziyilelwe ukuhambisa imisipha yomzimba [6] . Iicrunches ziindidi ezahlukeneyo.
Ukuqhekeka rhoqo:
- Lala ngomqolo kumatshini wokuzilolonga.
- Tyala iinyawo zakho emhlabeni, ububanzi benyonga buhlukane.
- Gobisa amadolo akho uze ubeke iingalo zakho esifubeni sakho.
- Yenza ikhontrakthi kwi-abs yakho kwaye uphefumle.
- Exhale kwaye uphakamise umzimba wakho ongasentla, ugcine intloko nentamo yakho ikhululekile.
- Faka kwaye ubuyele kwindawo yokuqala.
Ukuqhekeka okujijekileyo:
- Thetha phantsi kumgangatho womqolo emqolo wakho, ngamadolo kwi-angle ye-90 degree.
- Beka izandla zakho ngasemva kwentloko okanye esifubeni (Abaqalayo mabazibeke esifubeni).
- Gobisa i-torso yakho emadolweni, uphakamise amagxalaba emhlabeni.
- Xa ugoba ukujija ukuze ingqiniba enye ikhombe emadolweni ajongene nayo.
- Bamba indawo egobile kwaye unike imisipha esiswini imizuzwana emi-2.
- Phinda kwelinye icala.
6. Iplanga
Lo msebenzi uyanceda ekomelezeni undoqo, ukonyusa inkcazo yemisipha kunye nokunciphisa iintlungu zomqolo. Oku kuyanceda ukolula imisipha yakho yomlenze, njengolunye uqeqesho oluninzi olusebenzayo ekwandiseni ubude bakho [7] . Inceda ukomeleza isiseko sakho, yonyusa inkcazo yemisipha kunye nokunciphisa iintlungu zomqolo.
Indlela yokwenza:
- Lala phantsi ujonge phantsi.
- Beka iingqiniba zakho phantsi kwamagxa akho kwaye wolule imilenze yakho.
- Tuck kwi-abs yakho kwaye uziphakamise emhlabeni.
- Gcina umgca ochanekileyo ukusuka entloko ukuya kwisithende sakho, jonga phantsi emgangathweni kwaye wenze ukuphefumla okuqhelekileyo.
- Hlala kwindawo yemizuzwana engama-30 kwaye wenze iiseti ezi-2 ukuya kwezi-3 ekuqaleni, kamva wandise ixesha lokubamba ukuya kwii-60secs.
7. Imfezi
Indawo yokuzivocavoca ifumana igama layo njengoko ifana nemfezi ngaphambi kokuhlaselwa kwayo. Sisikhundla esihlala sicetyiswa kwizigulo ezahlukeneyo zempilo [8] . I-cobra pose ikhulula uxinzelelo kwimisipha yakho yangemva kwaye iphucula ukuhamba komqolo.
Indlela yokwenza:
- Lala ngesisu sakho kwaye ugcine imilenze yakho isondele kunye neenzwane zisicaba phantsi.
- Beka izandla zakho ecaleni kwegxalaba lakho kwaye uvumele ibunzi liphumle emhlabeni.
- Bhala ngaphakathi kwaye uphakamise intloko yakho ukuya kummandla waselwandle.
- Zama ukubona uphahla.
- Gcina indawo ukuya kuthi ga kwimizuzwana engama-20 ukuya kwengama-30.
- Faka kwaye uphefumle ngokungxama.
- Buyela kwindawo yokuqala ngelixa uphefumlela ngaphandle.
- Phinda inkqubo amaxesha ama-4-5.
8. Amanqana
Lo msebenzi ubizwa ngokuba 'nguKumkani womthambo'. Ukwenza lo msebenzi kunceda ukomeleza izihlunu kunye namalungu omzimba ongezantsi. [9] .
Indlela yokwenza:
- Qala ngokuma okuqhelekileyo ngokugcina imilenze yakho kumgama wobubanzi be-hip.
- Zithobe kwisquat ngokuhlisa isinqe sakho umva usihla kwaye ngelixa ugoba amadolo akufuneki uwele amaqatha kunye phambili.
- Zinyanzele ngemilenze yakho njengoko uphuma ngaphandle kwesikwere.
9. Imilenze
Umsebenzi olungileyo osebenzayo kumbindi okunceda womeleze umzimba wakho osezantsi kunye nokuhamba esinqeni sakho [10] .
Indlela yokwenza:
- Gcina umqolo wakho ungathathi hlangothi kunye nentloko, emva koko beka izandla zakho esinqeni kwaye uqhubele phambili ngonyawo olunye de ithanga lakho lifane nomhlaba.
- Yehla umva ngamadolo uze ulungelelanise kwiinzwane zakho zangasemva.
- Ngelixa usenza oku, gcina umqolo wakho ngqo ngokuhambelana nomqolo wamathanga kunye nethanga.
- Buyela kwindawo yakho ngokutyhala unyawo lwangaphambili kwaye unyathele imilenze ngokudibeneyo.
10. Ujikeleziso lweHip
Lo msebenzi unceda ukulungiselela umzimba wakho ukuba wenze umsebenzi. Iinqegi zihlala ziqina kancinci ngenxa yexesha elide lokuhlala, ke ngokwenza oku kuyanceda ekuphuculeni ukuhamba kwendibaniselwano ye-hip nayo. [Shumi elinanye] .
Indlela yokwenza:
- Yima emgangathweni iinyawo zakho zibekelwe bucala.
- Beka izandla zakho zombini esinqeni sakho.
- Emva koko, qalisa ukuhambisa isinqe sakho ngokujikeleza okujikeleze ngasekhohlo kangangemizuzwana eli-10.
- Phinda okufanayo ekunene.
11. Glute Bridge
Ilungile ekuphuculeni ukuhamba kwe-hip kunye nokomeleza umqolo wakho osezantsi, iibhlorho ezibengezelayo ziluncedo olukhulu kumsebenzi obotshelelwe kwidesika [12] .
Indlela yokwenza:
- Kule, kuya kufuneka ulale ngomqolo, uguqe ngamadolo uze ubangenise ngokudibeneyo ngokugcina umgama othile.
- Emva koko, tyhala emazantsi eenyawo zakho kwaye uphakamise ukubengezela kwakho (i-butt) phezulu ngokwandisa isinqe sakho.
- Bamba esi sikhundla malunga nama-20 ukuya kuma-30s kwaye uphinde amaxesha amathathu ukuya kwama-5.
12. Ukuma komlenze omnye
Umsebenzi olula kodwa osebenzayo wokuphucula ibhalansi kunye namandla eqatha, ukuma komlenze omnye kunokukunceda uthintele ukuwa okunokubangela ukonzakala okukhulu [13] .
Indlela yokwenza:
- Yimani nkqo ngeenyawo kunye.
- Yiba nento ezinzileyo enje ngesitulo okanye ikhawuntala yekhitshi ekufutshane ukuze uyibambe xa uqala ukuziva ungazinzanga.
- Phakamisa unyawo olunye emhlabeni.
- Sukuvumela imilenze yakho ukuba iphatheke.
- Gcina indawo imizuzwana engama-30-60.
Kwinqaku lokugqibela…
Njengokuba uninzi lwethu lusebenza ekhaya ngexesha lokutshixwa kwe-covid-19, le mithambo ilula sele ichaziwe kodwa esebenzayo inokukunceda ukuhambisa umzimba wakho kwaye unqande umngcipheko weemeko ezininzi zempilo ezinje ngokutyeba, ukonyuka koxinzelelo lwegazi, iswekile ephezulu yegazi kunye ne-cholesterol ephezulu.
Ke, ungakhathazeki malunga nokuzivocavoca kwakho kodwa ube nombulelo kuba unendawo yokusebenzela. Ukongeza koku, qiniseka ukuba ulandela ukutya okusempilweni kwaye uzifumanele ilanga-ngefestile okanye kwiminyango yenyani. Lumka ungoyiki. Hlala ekhaya. Hlala ukhuselekile.
USusan JenniferUmzimba wonyangoIiMasters kwiPhysiotherapy Yazi ngakumbi
