Stretching Exercises

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Iqukethe izikhangisoUkuthenga ngaphakathi nohlelo

Mayelana nalolu hlelo lokusebenza

Ukwelula kungakhuphula ukuguquguquka futhi kuthuthukise ububanzi bokunyakaza kwamalunga akho, kukusize uhambe ngokukhululeka. Nokuqinisekisa ukuthi unokuvumelana nezimo okulinganayo nhlangothi zombili kungase kukusize ekuvikeleni ekulimaleni. Ukwelula kunganciphisa nobuhlungu obuvela ezimweni ezingapheli, njenge-osteoarthritis kanye nobuhlungu obuphansi beqolo.
Kuyingxenye ebalulekile yohlelo olujwayelekile lokujima ngoba ukwelula ngemva kokujima kuphumuza imisipha eqinisiwe. Ungathuthukisa ukuguquguquka kwemisipha ethile kanye nomzimba wonke ngokuzivocavoca kwethu okulula.

Kungase kubonakale kuyisisekelo, kodwa ukuhamba okungcono kanye nokuhlanganisa ukunyakaza kokusebenza esimisweni sakho kungase kube isoso eliyimfihlo lokuthuthukisa impilo yakho yonke kanye nokuqina. Njengoba nje uziqeqeshela ukukhuthazela kwe-aerobic, amandla kanye nokuguquguquka, udinga futhi ukuziqeqeshela ukuhamba, ikakhulukazi uma ufuna ukugcina impilo enempilo, esebenzayo.

Ukuvumelana nezimo kubalulekile emzimbeni onempilo nohambayo. Imisipha eguquguqukayo ikuvumela ukuthi wenze kangcono emisebenzini yakho yansuku zonke futhi unciphise ingozi yokulimala. Ukuma okubi kungenye yezikhuthazo ezinhle kakhulu zokwelula. Uma ulungisa ukuqondanisa umzimba wakho uzonyakaza kangcono futhi uzizwe ungcono. Ukujima kwakho kuzosebenza kangcono ngoba manje uzofinyelela kalula imisipha efanele edingekayo ukuze uthuthukise ukuqeqeshwa. Uhlelo lokusebenza luhlanganisa izinhlelo eziningi ezinwebekayo zamaviki angu-8 ezizokusiza ukuthi uthuthukise kakhulu ukuguquguquka kwakho. Ukuvumelana nezimo akuwona umgomo onesiqalo nesiphetho esicacile - kudinga ukuhlanganiswa nesimiso sakho nsuku zonke. Kodwa kumuntu ongavamile ukwelula futhi ofuna ukubona ukuthuthuka, ukuvivinya umzimba okwelula ngosuku kuyindawo emnandi yokubona ushintsho lwangempela emasontweni ayisishiyagalombili.

Ungakwenza Kanjani Ukuhlukana Ngaphandle Kokuzilimaza Emavikini Ambalwa Nje?
Uhlelo lwethu lokwelula luzokuyisa lapho. Ukuzuza ukunwebeka kwe-splits kusho ukuthi othile unokuguquguquka okumangazayo ezinqulwini zakhe, ama-glute, nama-hamstrings, futhi ukusebenzela ekuhlukaniseni kuwumgomo omkhulu wokuguquguquka wabalandeli abaningi bokufaneleka. Uhlelo lwethu lokusebenza lubonisa ukuthi ungasuka kanjani endaweni egobile uye ekwenzeni ukuhlukana okuhle kwengaphambili nezinhlangothi ngezinsuku ezingu-30 nje. Sebenzisa isimiso sethu sokwelula njengesiqondiso samasonto onke ukusiza ukufundisa umzimba wakho ukwenza ukuhlukana.

Izibalo zakamuva zibonisa ukuthi ukuthuthukisa ukuguquguquka yisizathu esidume kakhulu sokuqala i-yoga, futhi ucwaningo luyafakazela ukuthi ingenye yezinzuzo ezinkulu zokuzijwayeza njalo. Kodwa-ke kunenqwaba ye-asanas engakusiza ukukwenza uvumelane nezimo kunabanye. Sengeze izimo zethu eziphezulu ezingu-20 ze-yoga zokuthuthukisa ukuguquguquka.