Ukulula okulula kufanele kube yingxenye ejwayelekile yengane yomzimba yokusebenza. Ngaphambi noma ngemuva komdlalo wezemidlalo noma ukuhamba ngebhayisikili eside, ngaphambi kokulala, noma kunini lapho imisipha yengane yakho izwa ingqondo noma iqinile, mkhuthaze ukuba azame kalula. Kufanele athole lapho imisipha yakhe ishisa . Ngakho-ke uma engakaze asebenzise umzimba, udinga ukwenza ukufudumala okufishane, njengokudansa noma ukuhamba noma ukugijima endaweni.
I-stretches elandelayo yezingane akudingeki yenziwe kulokhu ku-oda. Kodwa ngokuvamile, umqondo omuhle ukwelula umgogodla kuqala bese uhamba ukusuka phezulu ukuya emzimbeni ophansi. Bamba ukwelula ngakunye imizuzwana engu-20 kuya kwezingama-30 ngesikhathi sokubambisana noma ukuqina-hhayi ubuhlungu-bese uphinda izikhathi ezimbalwa (ukushintsha imilenze nezingalo njengoba kudingeka). Ungalokothi uqhubekele phansi, futhi ungakhohlwa ukuphefumula.
Uma ingane yakho inokulimala noma iqeqesha imidlalo ethize, thintana nodokotela wezemvelo noma umqeqeshi wezemidlalo ukuze anqume izindlela eziphephile nezindlela eziphumelelayo zokusakaza.
Isimo sezingane
Leli gama elibizwa ngokuthi i-yoga pose (elibizwa nge- balasana eSanskrit) yindlela enhle yokuba izingane ziqale futhi / noma ziqede iseshini eselulele. Ukuphumula kakhulu!
Khombisa ngezwanezwane ezithintekayo kanye namadolo asakaze eceleni. (Abanye abantu bakhetha ukuguqa ngamadolo ndawonye. Zama izindlela zombili ukubona ukuthi yini ekhululekile.) Gwema kancane bese uthinta ebunzini emhlabathini. Izikhali zingase zisezinhlangothini, izintende zibheke phezulu, noma zandiswe phambi kwekhanda ngezindebe phansi. Faka futhi uphume kancane kancane; ubamba ukuphefumula okungu-3 ukuya kwangu-5.
I-Cat-Cow
Lesi sondlo esithonywa yi-yoga siphumelele umgogodla futhi siqinisa imisipha yomzimba. Qala kuwo wonke ama-ezine nomgogodla nentamo endaweni engathathi hlangothi. Ingemuva kufanele ibe flat njengethebula table. Amehlo kufanele abheke ngqo phansi. Faka, uphonsa isisu bese uphakamisa intamo kancane bese uphakamisa. Lena yingxenye yenkomo yesithombeni-isithombe inkabi ibuyele emuva ngezinyosi zebony.
Okulandelayo, ekuphumeni, phakamisa isisu bese uthola umgogodla ukuze emuva kugubungulwe njengekati. Amehlo abukeka ebheke kwesisu.
Enye inkomo yenkomo engu-5 kuya ku-10 ilula, bese ubuyela endaweni engezangezandla-namadolo.
Ukunquma Kwesandla Esiphezulu
Ukwelula okulula, kodwa okwenza kahle kusebenza umzimba, amahlombe, kanye nezingalo. Vuka ngokuqondile ngezinyawo ndawonye. Ngemuva ngokuqondile, finyelela izingalo ngqo phezulu nangaphezulu, ngaphandle kokuvala izingalo.
Amandla angathinta noma ahlukane. Ungaphinda wenze isikhumba esiphansi kakhulu lapha. Uma ukhetha ukugoba emuva, gcina izinkuni nentamo ephakanyisiwe.
I-Arms Wide
Lokhu kusetshenziselwa ukusebenza imisipha yengalo namahlombe. Hamba izingalo zikhishwe futhi izithupha zikhomba phansi. Phakamisa izingalo ngobumnene njengokungathi ucindezela ibhola phakathi kwama-shoulder blade.
Ngaphandle kwalokho, ujikeleze kancane kancane izingalo ukuze izithupha zikhomba. Bamba; bese uphendukela emuva esimweni sokuqala. Bamba futhi, uphinde ubambe izingalo ngobumnene. Phinda izikhathi ezimbalwa, njalo uhamba kancane.
Luthinta uhlangothi
Finyelela ingalo yangakwesokudla ngqo phambi kwakho. Bhonsa ingalo engakwesokunxele bese ufaka isandla sekhohlo ngakwesokunxele kwengalo yangakwesokudla, ngaphezu kwe-elbow. Isundu sakho sesokunxele sizobhekene nohlangothi. Sebenzisa ingalo engakwesokunxele ukuze ucindezele ngobumnene ingalo engakwesokudla emzimbeni wakho uze uzizwe kahle. Bamba imizuzwana engu-10 kuya kwangu-30. Shintsha izingalo bese uphinda.
Yamukela ukuchofoza
Lesi sici sisebenza imisipha ngemuva kwengalo engenhla. Phakamisa isandla sokunene phezulu, isundu libheke phezulu ekhanda lakho. Bese ugoba i-elbow ukuze iminwe yakho ithinte, noma ifinyelele phambili, phakathi kwe-back your back. Thatha isigqoko sokunene ngesandla sobunxele bese uphumuza ngobumnene kuze kube yilapho unomuzwa wokuthi unwetshiwe ngendlela efanele. Bamba imizuzwana engu-10 kuya kwangu-30. Bese ushintsha izingalo bese uphinda.
Knee Lunge
Lokhu kungase kubonakale sengathi umlenze ulula, kodwa empeleni usebenza imisipha endaweni yokulima. Qala ngokuguqa ematheni noma phezulu. Ukugcina umhlane wakho uqonde, wabeka unyawo lwakho lwesokunxele emhlabathini bese uqhubeka ucindezela phambili kuze kube sengathi idolo ligobile nge-degree-degree-90 (ngamadolo ngqo phezu kwe-ankle). Lokhu kunweba i-hip ne-groin kwesokunxele.
Beka izandla noma izindophi ngakwesokunxele ukuze uzinze futhi ubambe imizuzwana engu-10 ukuya kwangu-30, ngaphandle kokushaya. Shintsha imilenze bese uphinda.
Butterfly Stretch
Izingane zivame ukuqonda kahle i-butterfly stretch, esebenza ngamathanga angaphakathi futhi ihoxise isiphambano sokuthi bangahlala noma nini lapho behlala phansi. Lokhu futhi ngezinye izikhathi kuthiwa yi-lotus isikhundla-nakuba i-lotus yangempela idinga ukuthi izinyawo nezinyawo zihlale emathangeni, okuyinto enzima kakhulu.
Esimweni esihlezi, faka izinyawo ezinyaweni bese ubamba ngezandla. Manje imilenze yenza ama-wingsfly "amaphiko." Izindebe zingaba phakathi kwemilenze noma ukuphumula ngamadolo. Ngamabomu cindezela ngamadolo ukuze ukwandise ukwelula. Ukwengeza isisindo somgogodla, ukugoba phambili kusuka enhla yangemuva bese ufinyelela ebunzini kuya ezinyaweni.
Sula i-Straddle
Hlala phansi noma umlenze unemilenze. Ububanzi be-straddle buya kuwe-noma yini ezwa ukhululekile futhi inselelo encane, ngaphandle kokubangela ubuhlungu.
Uma uhlezi, ugoba kancane kancane emlenzeni wesokudla, bese uya esikhungweni, bese ungena emlenzeni wesokunxele. Bamba isikhundla ngasinye okungenani imizuzwana engu-10 kuya kwangu-30, ngaphandle kokushaya. Lawa asebenza abuye asebenze emuva, amathanga angaphakathi, nezintambo (imisipha emikhulu ngemuva kwamathanga).
I-Quadricep Yula
Lokhu kuhamba kuhlanganisa imisipha emikhulu phambi kwamathanga esiwasebenzisayo ukusebenza. Hlala ubheke ngemuva kwesihlalo (udonga noma umuthi usebenza futhi; udinga ukusekelwa ngokulinganisela). Ngengalo yesobunxele esihlalweni, bhonsa umlenze wesokudla bese uwuthatha ngesandla esinene. Hlola ngomunwe umlenze ukuya emzimbeni uze uzizwe ulula phambi kwethanga. Bamba imizuzwana engu-10 ukuya kwangu-30, bese ushintsha imilenze.
Ungaphinde wenze lesi sondlo ngengalo yakho ephikisayo ephethe unyawo. Kuyinto enzima kakhulu ukulinganisela ngale ndlela, kodwa ukuba nesihlalo kusiza.
Inkomo Yula
Beka izibikezelo zakho odongeni. Hamba ngomlenze owodwa eduze nodonga. Ukwandisa umlenze owodwa emuva, ugcine isithende phansi, kuze kube yilapho usuzwa uhlaka olusenyameni (emuva komlenze ophansi). Bamba imizuzwana engu-10 ukuya kwangu-30 ngaphandle kokushaya.
Shintsha izinhlangothi bese uphinda ngomunye umlenze. Lesi sondlo sizwa okuhle ngemva kokugijima noma ukuhamba.
Side Lunge
Lesi sondlo sisebenza iziteni zangaphakathi, ezibizwa nangokuthi izidakamizwa, nezinkalo. Sukuma uqonde ngemilenze ngaphandle, ububanzi kunomkhawulo we-hip. Bendza umlenze owodwa ku-90 degree degree bese ugcina umlenze owodwa ulula ngqo, ngezinzwane nangezithende ezikhomba cishe nge-degree-45 degree. Zizwa ukwelula emthangeni wangaphakathi bese ubamba imizuzwana engu-10 ukuya kwangu-30. Phindela emuva ngqo.
Shintsha izinhlangothi bese uphinda.
I-Crossover Toe Thinta
Gweba emuva kanye nezintambo nge touch on toe. Hamba izingalo zilenga ngokukhululekile ezinhlangothini nasezinyaweni ndawonye, ngamadolo ahamba kancane. Yehlisa kancane kancane emuva bese ufinyelela ngasezinzwani ngezandla zakho. Empeleni ukuthinta kwabo kuyindlela yokuzikhethela! Bamba ukwelula ngaphandle kokushaya.
Ukuze uthole ukuhlukahluka, hamba imilenze ngenkathi umile. Ungase futhi usebenze ngezandla zezinzwane endaweni ehlezi. Njalo gcina ukugoba okuncane emadolweni. Khumbula, akuwona wonke umuntu ongathinta izinzwane zakhe. Vele ufinyelele ngangokunokwenzeka ngaphandle kobuhlungu. Ukukhathazeka okuncane noma ukungezwani kuhle.
I-Hamstring Stretch
Esimweni esihlezi, wandisa umlenze wesokunxele ngqo, izinyosi ezikhomba. Bhonzisa umlenze wesokudla bese ubeka inyawo lomlenze ongakwesokudla emadolweni noma emthangeni wangaphakathi wesilinxele. Finyelela phambili ezinzwaneni zomlenze wesokunxele kuze kube yilapho unomuzwa wokuthi unwetshiwe (isisindo sakho sezintambo sisemuva kwethanga lakho). Bamba imizuzwana engu-10 ukuya kwangu-30 ngaphandle kokushaya.
Shintsha imilenze bese uphinda. Ngezinye izikhathi lokhu kukhulunywa ngokuthi ukwelula kwezingxabano ngoba kulinganisa isimo semilenze yomgijimi njengoba ehlasela isiphetho.