Ukuchitha amahora amaningi uphambi kwekhompyutha yakho akululeki kakhulu.Kungakho sikukhombisa ukujima okulula ukuze ugcine umzimba wakho usebenza ngenkathi usehhovisi.
Uchitha cishe ingxenye yesikhathi sakho ehhovisi, okungukuthi, uhlezi futhi unganyakazi… ngaphandle uma uyophuza ikhofi noma ukucosha amakhophi.Yiqiniso, lokhu kunomthelela enhlalakahleni yakho engokwenyama, futhi ngokuhamba kwesikhathi kungase kube nemiphumela emibi njengesisindo esiningi noma ubuhlungu bemisipha.Kodwa ubani othi ihhovisi akuyona indawo enhle yokuhlala ufanelekile?
Iqiniso liwukuthi awudingi isikhathi esiningi noma indawo enkulu ukushisa ama-calories.Kunezinqubo zokuzivocavoca ezimfushane nezilula, ngaphandle kokubandakanya i-juggling eminingi, zizokuvumela ukuthi uhlale unesisindo esinempilo.
Kungani lapha sikulethela ukuzivocavoca okuyi-7 ongakwenza ehhovisi noma ekhaya uma uchitha amahora amaningi uhleli
1- Ukwelula kwe-Hip flexor
Ukuguquguquka kwe-Hip kusivumela ukuthi silethe amadolo ethu phezulu futhi i-pelvis nemilenze yethu iqondaniswe lapho sigijima.Uma sichitha isikhathi esiningi sosuku sihlezi, ama-flexible aqina, asiphoqelele ukuthi sigobe iqolo futhi sibangele ubuhlungu.
Yima ufulathele esihlalweni, ushiye ibanga elingama-60 cm.Phumula isitebhisi sonyawo lwakho lwesokudla emaphethelweni esihlalo.Gobisa amadolo womabili kuze kube yilapho idolo elingakwesokudla licishe lithinte phansi.Uzozwa ukunwebeka kwemisipha ye-hip flexor efanele.Bamba lesi sikhundla imizuzu engu-1 ukuya kwemi-2.Phinda umsebenzi ngomunye umlenze.
Kulula: Uma lokhu kukungaphezu kwamandla, zama ukwenza into efanayo, kodwa ubeke unyawo lwakho phansi esikhundleni sesihlalo.
2.I-Hip stretch (ehlezi)
Kokubili ukujikeleza kwangaphakathi nangaphandle kwe-hip kwenzeka.Uma kungenjalo, umzimba kuzodingeka wenze lokhu kujikeleza ngamadolo noma ngomgogodla, okuzogcina kubangele ukuqala kobuhlungu.
Ukuhlala esihlalweni, beka umlenze wakho wesokudla phezu kwedolo lakho lesobunxele.Zama ukugcina umlenze wakho wesokudla uhambisana ngangokunokwenzeka phansi.Gxila phambili uze uzwe ingxenye engaphandle ye-hip elula.Bamba lesi sikhundla imizuzu engu-1 ukuya kwemi-2.Shintsha imilenze bese uphinda umsebenzi.
3.Ukunwetshwa kwesifuba
Emini, sivame ukuzingela phambili, sibeka ingcindezi endaweni yesifuba futhi sibangele imisipha ehilelekile ekungeneni komoya ukuba ilayishe ngokweqile.Ukuze amaphaphu akhule kakhulu ngangokunokwenzeka ngenkathi esebenza, kungcono kakhulu ukusebenzela umthamo wethu wokunweba ithoracic.
Hlala esihlalweni bese ubeka izandla zakho ngemuva kwekhanda lakho ukuze usekele intamo yakho.Donsa umoya, bese uwukhipha umoya njengoba uncike emuva, uvumela umgogodla wakho ukuba udlule ngemuva kwesihlalo, ubheke phezulu ngasesilingini.Buyela kancane kancane endaweni yokuqala.Phinda izikhathi ezingu-15 kuye kwezingu-20.
4. Ukukhulisa inkonyane
Amankonyane ayingxenye ebaluleke kakhulu yomzimba wakho, kodwa ngokuvamile asiwasebenzi ngendlela efanele.Ukuphakamisa amathole nokuguqa amadolo kubeka ubunzima emisipha yakho yesithende.
Sukuma ubeke isisindo somzimba wakho emlenzeni wakho wesokudla.Thatha isithende sonyawo lwakho lwesokunxele phansi bese ubeka iminwe yakho etafuleni ukuze uthole ibhalansi.Okulandelayo, sebenzisa izinzwane zakho ukuze uziphushele phezulu bese wehlisa kancane ubuyele endaweni yokuqala.Phinda izikhathi ezingu-15 kuya kwezingu-20 futhi ushintshe imilenze.Yenza amasethi ama-3.
Okunzima nakakhulu: Goba idolo lomlenze omi kuwo cishe ama-degree angu-20-30.Manje, khuphulani amathole enu.
5. Isikwele saseBulgaria
Lena indlela enhle yokuqinisa ama-quadriceps nama-hips ngenkathi usebenza ngokulingana komlenze owodwa.
Yima uqonde, ushiye isihlalo cishe ngo-60 cm ngemuva kwakho.Beka ingaphezulu lonyawo lwakho lwesokudla esihlalweni, unyawo lwakho lwesobunxele luqine phansi futhi izinzwani zakho zibheke phambili.Gobisa idolo lakho lakwesokudla phansi, uvumele idolo lakho langakwesokunxele ukuthi lehle lize licishe lithinte phansi.Phusha phansi ngesithende sakho sokudla uze ubuyele endaweni yokuqala.Phinda izikhathi ezingu-15 kuya kwezingu-20 bese ushintsha imilenze.Yenza amasethi ama-3.
6. Ukuzivocavoca kwezinyawo
Lo msebenzi usebenza ngebhalansi emlenzeni owodwa odingekayo ngenkathi ugijima.
Sukuma ubeke isisindo sakho emlenzeni wakho wesobunxele, inqulu yakho nedolo ligobe kancane.Gcina umlenze wakho wesokunxele kule ndawo, guqa idolo lakho langakwesokudla bese ubeka izinzwane zakho phansi.Bese, hambisa unyawo lwesokudla ngaphandle bese ubuyela endaweni yokuqala.Bese, buyisela unyawo lwesokudla futhi ubuyele endaweni yokuqala.Phinda izikhathi ezingu-20 bese ushintsha imilenze.Yenza amasethi ama-3.
7.Qinisa izingalo zakho
Ukuqinisa izingalo zakhofuthi kungenzeka ngaphandle kokuya ejimini futhi kusukela esihlalweni lapho usebenza nsuku zonke.Sizokutshela ukuthi kanjani.Uma ufuna ukuqinisa i-triceps yakho, into yokuqala okufanele uyenze ukuncika isihlalo odongeni ukuze silungiswe.Bese ubeka izandla zakho phezu kwayo futhi usakaze imilenze yakho kude kakhulu ngangokunokwenzeka.Manje yehla uye phezulu izikhathi ezingu-15.
Kukhona futhi indlela yokuphakamisa izingalo, amahlombe nama-pecs ngosizo lwezihlalo zasehhovisi.Uma uhlezi, bamba izingalo zesihlalo ngezandla zakho bese uphakamisa imilenze yakho.Bese uzama ukuphakamisa umzimba wakho kuze kube yilapho izinqe zakho zingasasithinti isihlalo.Lo msebenzi kufanele wenziwe okungenani imizuzwana eyi-10.
Manje asikho isizathu sokungahlali usesimweni… Ngisho noma ungumuntu omatasatasa.
Isikhathi sokuthumela: Jan-20-2022