Iingcali zenzululwazi ziye zafakazela ukuba ngaphandle kokusasazeka kwamaxesha onke, ukuhamba kwamalungu kuyahla, okuchaphazela kakubi umgangatho wobomi. Ukuzilolonga ukululalisa umzimba wonke kulula, kodwa banamanani amaninzi, umzekelo, ukunciphisa ukuxhatshazwa kwemisipha, ukwandisa ukuhamba ngokubambisana, kuphucula ulungelelwano lweentshukumo , ukujikeleza kwegazi, njl. Ukuzivocavoca okunjalo luncedo kubantu ababandakanyekayo kwimidlalo, ukuphucula iziphumo.
Izenzo eziqinileyo zokwelula umzimba wonke
Okokuqala, qwalasela imithetho embalwa ekufuneka iqwalaselwe ukwenzela ukuphumeza iziphumo ezilungileyo kwaye ukhuphe ukulimala:
- Ngaphambi koqeqesho, kufuneka ufudumale ngokufanelekileyo, kuba ngaphandle kokuba ingozi yokulimala iphakamileyo. Kungcono ukhethe naluphi na ulwalathiso lwe-aerobic.
- Yonke imisebenzi yokuthulula ekhaya isebenza kakuhle ngaphandle kokuhamba ngokukhawuleza.
- Ngexesha loqeqesho, kufuneka uzame ukuphumla ngokukhulu kunokwenzeka, ngenxa yokuxhatshazwa kwe-muscle strain.
- Kubalulekile ukugcina umva wakho kwisithuba, kwaye uphefumle ngokukhawuleza ngaphandle kokulibala.
- Ukuze ufumane umphumo, kufuneka uqeqeshe rhoqo ubuncinane kathathu ngeveki. Ubungakanani besifundo esinye sinye imizuzu engama-30-50.
- Imiboniso yokwelula indlu kufuneka yenziwe ngokulinganayo, ichithe inani elilinganayo lexesha. Ngaphandle koko, isiphumo asifumaneki.
- Ukunciphisa ubuncinci ngexesha loqeqesho kuyamkeleka, kodwa ngeengqondo ezibuhlungu, umsebenzi kufuneka umiswe.
Ngoku ma sihambe ngokuthe ngqo kumanyathelo okuthungula imisipha, engasetyenziselwa ukuqeqeshwa ekhaya.
- Ukwelula izihlunu zangemva . Yima emadolweni akho, ubeke iingcambu zakho kwiintendelezo zakho, okanye phakathi kwazo. Phambi phambili kwaye wandise izandla zakho ngokukhawuleza kunokwenzeka. Kubalulekile ukuqhubeka ukugoba ukuya kwinqanaba elisezantsi kwinqaba. Ekupheleni kwendawo, i-stop is made.
- Ukwelula imisipha ye-latissimus yangemuva . Sondela eludongeni ukuze kube malunga nesinyathelo, kwaye ugobe kuyo ngesandla esithengile kwi-elbow (jonga umfanekiso). Ncika umzimba wakho phambili uze uzive uxinzelelo kumqolo wakho. Vala indawo kwaye uphumule.
- Ukwelula amahlombe . Phuma ingalo enye phambi kwakho kwaye uyibambe ukuze ihambisane nomgangatho. Emva koko bamba iqhekeza ngelinye icala uze ubambe ingalo ehlathini eliphambene. Kubalulekile ukuba ukunyakaza kwenzeka kwinqanaba elifanayo. Emva koko, phinda ngokufanayo nangakwelinye icala.
- Ukwelula iinqumlo kunye namathambo . Uhlaselo olunzulu luyingenye yezindlela eziqhelekileyo zokuzilolonga , njengoko kukuvumela ukuba ululabise imisipha yomqolo, izikhwelo ezinqeni, ukuvuna kunye namathole. Yenza umxube obunzulu ngenyawo olunye, kwaye ngebhokhwe lesibini uthintela phantsi. Zama ukugcina unyawo lwakho kude kunokwenzeka. Emva koko, phuma uze ufikelele kumlenze wangaphambili, ulungise indawo. Phinda ulandele iinyawo zombini.
- Ukwelula izihlunu ezinobunzima . Hlala emhlane wakho, welula imilenze yakho phambili, kwaye ke, umlenze omnye uguqa emadolweni aze ufihle izandla zakhe. Cinezela ngenyameko emadolweni, udibanise ebusweni. Xa usalula, qiniseka ukuba uhlale ixesha elithile. Phinda ulandele iinyawo zombini.
- Ukwelula izihlunu zepectoral . Ukuze wenze lo msebenzi, vuka ngokuthe ngqo kunye nemilenze yakho ngokubanzi kunamahlombe akho. Beka izandla zakho kwi-back back ukuze iminwe yakho ibhekise phantsi kwaye amahlombe akho abuyele. Umsebenzi ukukrazula ngenyameko amahlombe, ukuzama ukuwabeka ndawonye.
- Ukwelula izihlunu zesisu kunye nesisu . Yima emadolweni, ubeke iinyawo ezininzi ngaphezu kweengcambu. Qala uhlale emagqabini, uze uhambe ngokukhawuleza uze ulale emhlane wakho.