Ukwelula ngemva kokuzivocavoca kubalulekile ukuze ugcine ukuguquguquka okuhle nokunciphisa ingozi yokulimala.Kuyasiza futhi ekudambiseni ubuhlungu bemisipha futhi kuthuthukise ukululama kwemisipha jikelele.Okulandelayo kuyisiqondiso sendlela yokwelula kahle ngemva kokuzivocavoca.
Okokuqala, kubalulekile ukufudumala ngaphambi kokwelula.Lokhu kungenziwa ngokusebenzisa i-cardio elula njengokugijima noma ukuhamba ngebhayisikili.Lokhu kulungiselela imisipha ukwelula ngokukhuphula ukugeleza kwegazi kanye nokushisa komzimba.
Okulandelayo, kunconywa ukuthi ubambe i-stretch ngayinye cishe imizuzwana engama-30, kodwa ungabamba isikhathi eside uma uthanda.Lapho welula, qiniseka ukuthi uphefumula ngokujulile futhi uzame ukuphumula ekululekeni.Kubalulekile ukuthi ungagxumi noma ungaphoqeleli ukwelula, njengoba lokhu kungaholela ekulimaleni.
I-Hamstring elula
Lokhu kunwebeka kuqondise imisipha engemuva kwethanga.Qala ngokulala ngomhlane bese ubopha ibhande noma ithawula ematheni onyawo lwakho.Gcina idolo lakho liqondile njengoba udonsa kancane unyawo lwakho esifubeni sakho.Bamba ukwelula imizuzwana engu-30 bese ushintshela komunye umlenze.
I-Quad stretch
I-quad stretch iqondise imisipha engaphambili kwethanga.Yima izinyawo zakho zihlukene ngobubanzi be-hip bese ubambelela odongeni noma esihlalweni ukuze ulinganise.Gcoba idolo lakho bese uletha isithende sakho ku-glutes yakho.Bambelela eqakaleni lakho futhi ugcine amadolo akho ndawonye.Bamba ukwelula imizuzwana engu-30 bese ushintshela komunye umlenze.
Ithole ukwelula
Imisipha yethole ivame ukunganakwa kodwa ibalulekile ekumeni okuhle nokulinganisela.Yima ubheke odongeni bese ubeka izandla zakho kulo ukuze usekele.Buyela emuva ngonyawo olulodwa, ugcine isithende sakho phansi nezinzwane zakho zibheke phambili.Gobisa idolo lakho langaphambili bese ubamba ukwelula imizuzwana engu-30, bese ushintsha imilenze.
Ukunwebeka kwesifuba
Izicubu zesifuba zingacinana ngokuhlala noma ukuzingela ikhompuyutha usuku lonke.Yima emnyango bese ubeka izandla zakho ohlakeni lomnyango ekuphakameni kwehlombe.Hamba uye phambili, ugcine izingalo zakho ziqondile nesifuba sivulekile.Bamba ukwelula imizuzwana engu-30.
Ukunwebeka kwehlombe
Amahlombe angaqina ngenxa yokuthwala izikhwama ezisindayo noma ukutsheka edeskini.Yima izinyawo zakho zihlukene ngobubanzi behlombe bese uhlanganisa iminwe yakho ngemuva.Qondisa izingalo zakho bese uphakamisa isifuba sakho, ubambe ukwelula imizuzwana engama-30.
Ukwelula kwe-Hip flexor
Ama-hip flexors ngokuvamile aqinile kusukela ehlezi isikhathi eside.Qala endaweni yephaphu, ngonyawo olulodwa phambili nolunye unyawo emuva.Gcina idolo lakho langaphambili ligobile futhi idolo lakho langemuva liqondile.Shicilela isisindo sakho phambili bese ubamba ukwelula imizuzwana engu-30, bese ushintsha imilenze.
Sengiphetha, ukwelula ngemva kokujima kuyingxenye ebalulekile yanoma iyiphi isimiso sokufaneleka.Ngokuzelula njalo, uzosiza ukugcina ukuguquguquka okuhle futhi unciphise ingozi yokulimala.Khumbula ukufudumala ngaphambi kokuzelula, bamba i-stretch ngayinye imizuzwana engu-30, bese uphefumula ngokujulile ngenkathi welula.Ukufaka ukwelula ohlelweni lwakho lwangemva kokujima kungasiza ukuthuthukisa impilo yakho yonke yomzimba nengqondo.
Isikhathi sokuthumela: Feb-09-2023