Stretch Exercise - Flexibility

Ingabe ufuna ukunciphisa ukungezwani kwemisipha nokuqina? Ufuna ukukhulula ubuhlungu futhi uphumule umzimba wakho? Ufuna ukuthuthukisa ukuguquguquka nokuhamba? Ufuna ukulungisa isimo esiyinkinga futhi uqiniseke ngokwengeziwe? Khona-ke ngeke uphuthelwe yilolu hlelo lokusebenza olulula nolusebenzayo Lokuvivinya umzimba, umlingani wakho othembekile wenhlalakahle.

Ukuzelula kubalulekile empilweni yakho yansuku zonke, kungakhathaliseki ukuthi ukusebenzise ngaphambi noma ngemva kokujima, noma njengendlela esheshayo yansuku zonke uma ungahlelile ukuzivocavoca. I-ACSM iphakamisa ukuthi abantu balule okungenani izikhathi ezingu-2-3 isonto ngalinye ukuze baphile ngendlela enempilo. IHavard Health iqinisekisa ukuthi 'ukunwetshwa kufanele kwenzeke njalo'. Ukwelula okuvamile kusiza ukukhulula imisipha eqinile, ukukhulula ubuhlungu, ukuthuthukisa ukuguquguquka nokukhulula ukucindezeleka.

⭐️ Kungani ukwelula?

Gwema ukulimala
Ukwandisa ukuguquguquka nokuhlukahluka kokunyakaza emalungeni akho kubalulekile ekusebenzeni nasekugijimeni. Ukwelula ngaphambi kokuzivocavoca kunconywa kakhulu ngoba kunganciphisa ukungezwani kwemisipha namalunga, kuvimbele amajaqamba futhi kugweme ingozi yanoma yikuphi ukulimala. Kuyasiza futhi ukululama ngokushesha futhi kunciphisa ubuhlungu bemisipha ngemva kokuzivocavoca.

Yehlisa izinhlungu
Ukwelula kusetshenziswa kakhulu ekwelapheni ubuhlungu beqolo. Ucwaningo lubonisa ukwelula kuthuthukisa ukujikeleza kwegazi kwemisipha namalunga, okungasiza ukuphulukisa nokukhulula ubuhlungu. Kuyindlela engokwemvelo kodwa ebalulekile yokwelapha ubuhlungu nokunciphisa ukukhathala nokucindezeleka.

Khulisa ukuguquguquka
Ukwelula kugcina ukuguquguquka komzimba. Ithuthukisa futhi igcine ukuhamba namandla emisipha. Njengoba imisipha namalunga kuba buthaka njengoba sikhula, ukwelula kubalulekile nakubantu asebekhulile.

⭐️ Izivivinyo Zokunweba Ihlinzeka:

Izinqubo zansuku zonke
- Izivivinyo zokufudumala ekuseni
- Ukwelula isikhathi sokulala

Okwabagijimi
- Ukufudumala kwangaphambi kokugijima
- Ngemuva kokugijima zipholisa

Ngokuvumelana nezimo nokuqeda ubuhlungu
- Ukwelula komzimba okuphezulu
- Ukwelula umzimba okuphansi
- Ukwelula umzimba ogcwele
- Ukwelula iqolo
- Ukwelula intamo nehlombe
- Ukunwebeka emuva
- Ukuqeqeshwa Okuhlukanayo
......

⭐️ Izici
- Ukuzivocavoca umzimba kuhlanganisa wonke amaqembu emisipha futhi afanele bonke abantu, amadoda, abesifazane, abasha nabadala
- Dala izinqubo zakho zokuzivocavoca zokwelula ngokufaka esikhundleni sokuzivocavoca, ukulungisa ukuhleleka kokuzivocavoca, njll
- Umqeqeshi wezwi onemininingwane yokugqwayiza nemiboniso yevidiyo
- Akukho mishini edingekayo, ukuqeqeshwa ekhaya noma kuphi nganoma yisiphi isikhathi
- Isikhumbuzi sokuzivocavoca sikusiza ukuthi wenze ukwelula kube umkhuba wansuku zonke
- Landelela ama-calories akho ashisiwe
- Ukuqeqeshwa kwamarekhodi kuqhubekela phambili ngokuzenzakalelayo
- Ishadi lilandelela izitayela zakho zesisindo
- Ukwelula okunamandla, izivivinyo ezinwebekayo zokuguquguquka, ukuqeqeshwa kokuvumelana nezimo, izivivinyo zokufudumeza umzimba, izindlela zokuzelula, ukuqeqeshwa kokuvumelana nezimo, Ukwelula kwabagijimi

Umqeqeshi Wokuqina
Konke ukujima kuklanywe umqeqeshi wokuqina wokuqina. Umhlahlandlela wokujima ngesikhathi sokuzivocavoca, njengokuba nomqeqeshi wokuqina komuntu siqu ephaketheni lakho!