Enye yeyona ndlela iphezulu yokuzivocavoca kwimiqolo yezona zinto eziqhelekileyo-i-arm arm stretch. Kodwa abantu abaninzi banqumla isahlulo esakha imisipha yabo esiswini , oko kunokunceda ukulawula ubuhlungu obuphezulu nasemva / okanye entanyeni yentlungu . Isihluthulelo sigcina isikhombi sakho sokurhoxisa ngokukhawuleza njengoko uphakamisa iingalo zakho ngokukhawuleza.
Indlela yokwenza iStretch
Cinga isiXeko sokuQala: Qala ngokulala phantsi wakho. Ukuba ungumqalisi, bhonqa amadolo kwaye ubeke iinyawo zakho zinyathele phantsi. Zama ukudibanisa isithende ngasinye ngesithambo saso sokuhlala. Oku kuya kukunceda ugweme amadolo kwaye udibanise umxube ohlangeneyo. Ukuba unamandla kumgangatho ophezulu kwaye uphambili, ungazama lo msebenzi kunye nemilenze yakho kwandiswa ngqo.
Iingalo zakho kufuneka zibe phantsi kwicala lakho kwaye zichaneke, kodwa izibonda zakho akufanele zivalelwe.
Lungiselela: Thatha umzuzu okanye ezimbini ukulungiselela umzimba kunye nengqondo oko kuza kulandelayo. Njengoko kubhekiswe ngaphambili, lo msebenzi awukona nje umgca ongaphezulu. Njengoko uhambisa iingalo zakho ngaphezulu, uya kubeka ingqwalasela yakho kwintambo yomnxeba ukukhusela ukuba "uvele".
Kwiindawo zokuqala, vula, uze uphume kwaye ulayishe amahlombe akho phantsi. Ukuncedisa oku kunye, gcina ngokukhawuleza zakho izandla ukusuka entloko yakho. Zama ukugcina phambi kwamagxa akho uvule kwaye ububanzi njengoko ufikelela. Unokuziva uninzi lwesandla ekubhinqeni kwamagxa xa ukwenza oku.
Qalisa ukuphakamisa izixhobo zakho: Phakamisa iingalo zakho ngokukhawuleza de zibe zisekunene kumzimba wakho. Khangela ukujonga ukuba izibambo zakho zisesimweni esifanayo njengoko zaqala. Ukuba wenza oku, uya kuziva u-abs usebenza.
Gcwalisa i-Arm Lift: Ngethuba le nxalenye elandelayo yomsebenzi, kuya kuba nzima ukugcina izimbambo zakho phantsi. Kwakhona kunokuba nzima kakhulu ukufumana ingalo yakho yonke indlela emva kwentloko yakho. Kukulungele ukuhamba kuphela kunokuba unakho ngaphandle kwentlungu, kodwa akukho zizathu zokuvumela ezo zimbambo zihambe.
Ukuze wenze umsebenzi onobuhle, thatha iingalo zakho emva kokuba ukwazi ukugcina udibe wakho. Oku kuya kucelomngeni i-rectus abdominis kunye nezinye izihlunu eziphezulu.
Yenza Iimpahla Zakho Zibuyele Ngezantsi Ngecala Lakho: Ukuqalisa isenzo sengalo xa ubuyela kwisithuba sokuqala, kwakhona, slayile iiplanga zakho. Sebenzisa ukuphakanyiswa kwamacala ehlombe ukuphakamisa iingalo zakho phantsi komgangatho emva kwakho. (Ukwenza oku ngokuqhubeka nokuzisa umgca wakho umqolo wakho-iingalo ziya kuza ngokwemvelo.)
Khumbula ukugcina iimbambo zakho phantsi. Gcina iingqamlezo zakho zichanekileyo, kodwa zingavaliwe, njengoko uzincipha ngokukhawuleza phambi kwakho.