Ukuzivocavoca Kwamadolo

Ukuguga komzimba womuntu kuyinqubo ehamba kancane futhi ehamba kancane, futhi kubalulekile ukuqinisa ihlombe, indololwane, isihlakala, iqakala, inqulu, namadolo.

Ukuguga kwamathambo, imisipha kanye nesikhumba kuqala kunokwezinye izitho ezifana nenhliziyo nobuchopho.Phakathi kwazo zonke izitho ezinyakazayo, umlenze ubaluleke kakhulu ekusekeleni isisindo somzimba wonke kanye nokuqedela imisebenzi yokuhamba, ukugijima, nokugxuma.Ngakho-ke, lapho kuvame ukuphumula kwemisipha, ukufinyela okubuthakathaka, nokuncipha kwe-neuromodulation, kuzoba nobunzima obuningi bokunyakaza komlenze.

Izinguquko emilenzeni zisobala, ngakho abantu bacabanga ukuthi imilenze iguga ngaphambili.Phakathi naleso sikhathi, ngenxa yokuthi abantu abadala banemilenze ephansi eguquguqukayo, okubangela ukunyakaza okuncishisiwe, ngaleyo ndlela kubangele ukuguga okusheshayo kwemilenze.

Ukwazi ukubhucungwa okunengqondo nezindlela zokuzivocavoca zamadolo ahlangene akukwazi nje ukuzivocavoca umzimba, kodwa futhi kuvikele idolo elihlangene.

Izindlela Eziyisishiyagalombili Ezilula Nezisebenzayo Zokujima Ngokuhlanganyela Kwamadolo

1. Yelula amadolo akho ngenkathi uhlezi

Hlala esihlalweni, ubeke izinyawo zakho phansi, bese kancane kancane uqondise idolo kwesokunxele (kwesokudla), futhi ugcine isikhundla imizuzwana engu-5-10, bese ubeka kancane umlenze phansi, ukushintsha umlenze.Phinda izikhathi ezingu-10-20.

2. Gobisa amadolo akho ngendlela yokuthambekela

Dlulisa izandla zakho phambi kwekhanda bese ubeka ikhanda lakho kuzo endaweni ethambekele, bese ugoba kancane kancane idolo lakho eduze kwe-hip yakho, ugcine isikhundla imizuzwana engu-5-10, bese ubeka umlenze phansi kancane, shintsha umlenze.Phinda izikhathi ezingu-10-20.

3. Ukuzivocavoca umzimba

Gubha idolo elilodwa elihlangene esifubeni ngangokunokwenzeka endaweni ephansi, lungisa ithanga ngezandla zombili imizuzwana engu-5-10, bese uqondisa kancane kancane idolo elihlangene, shintsha umlenze.Phinda izikhathi ezingu-10-20.

4. Ukuzivocavoca kwe-quadriceps

Gobisa umlenze owodwa okhalweni bese ubamba iqakala ngezandla zombili ngemuva endaweni ethambekele (noma ngosizo lwethawula), kancane kancane udonse umlenze okhalweni, futhi ugcine lesi sikhundla imizuzwana engu-5-10, bese uyibeka. phansi, shintsha umlenze.Phinda izikhathi ezingu-10-20.

5.Phusha futhi uhlikihle ithanga

Hlala esihlalweni, ugobe amadolo womabili, unamathisele izinhlangothi zombili zomlenze wesokunxele (kwesokudla) ngezintende zezandla neminwe yezandla zombili, bese uphusha bese uhlikihla izikhathi ezingu-10-20 nhlangothi zombili zethanga ukuya edolweni ngokuhlanganyela kancane. phoqa.Khumbula ukushintsha umlenze.

6. Phusha ithole ngeminwe

Hlala esihlalweni ugobe womabili amadolo nemilenze ehlukene.Bamba idolo ngesithupha nenkomba yezandla zombili bese uphoqa isithupha neminye iminwe emine ndawonye.Yenza ukusunduza kweminwe ohlangothini lwangaphakathi nangaphandle lwethole futhi wenze ukusunduza ngakunye kusondele eduze kweqakala.Phinda ukusunduza komunwe izikhathi ezingu-10-20, bese ushintsha umlenze ukuze uqale phansi futhi.

7. Gcoba edolweni

Hlala esihlalweni imilenze egobile nezinyawo ziphansi, phumuza imilenze yakho ngangokunokwenzeka, bese uthinta kancane emadolweni akho izikhathi ezingu-50 ngezibhakela kwesokunxele nesokudla.

8. Cindezela bese uhlikihla i-patella

Hlala esihlalweni, ugobe amadolo akho cishe ngo-90 °, beka izinyawo zakho phansi, ubeke izintende zezandla zakho phezu kwe-patella yejoyinti ledolo, unamathisele iminwe yakho emihlanu ngokuqinile ku-patella, bese uhlikihla i-patella ngokulinganayo futhi rhythmically izikhathi ezingu-20-40.

Ku-li-ack of activity iyisici esibalulekile ekusheshiseni ukuguga.Ngakho-ke, abantu, ikakhulukazi asebekhulile, kufanele bahlanganyele emisebenzini abangakwazi ukuyifinyelela.Ukuvivinya umzimba, ukuhamba, nokugijima konke kuyinzuzo empilweni yabantu.