Mhlawumbi kwindlela yokuphila esempilweni, okanye ukuze uqinise umgca wemisipha, uninzi lwabantu luyathandana nokuqina, ngenxa yoko, abanye abafundi baqala kwi-APP nganye yesiko elikhulu, iincwadi zokufundisa azizange ziwe, dlala Izakhono ezipheleleyo zethiyori, kodwa kufuneka uthi, ukuziqhelanisa yeyona nto iphambili yokuvavanya inyaniso, musa ukulandela ngokungakhathali inkqubo ye-“master”, Ezinye iintshukumo zenza okungalunganga, kunokuba kukuziqhelanisa nokwenzakala okungaphezulu, oku kulandelayo kudwelise uluhlu lwezona zixhaphakileyo Iintshukumo zomzimba ezi-4 ezichanekileyo zoqeqesho, iqela lomzimba ngokukhawuleza lithatha amanqaku.
1. Ukutyhala
Abafundi bokuzilolonga kungenzeka ukuba khange bakwenze ukutyhala, ukunyusa amalungu omzimba: amandla omzimba aphezulu, isifuba, ingalo, undoqo.
Indlela yoqeqesho yokutyhala okusemgangathweni: okokuqala, isisu siyaqinisa, iimpundu zibambene, isifuba sinyusa ukugcina amagxalaba azinzile, umzimba kumacala omabini ezandla ubanzi kancinci kunendawo ebekwe egxalabeni, iingalo kufuneka zijolise emhlabeni. Qaphela ukuba xa uphakama, ingalo yakho akufuneki ithi nkqo, igobe kancinci, kwaye xa uwa emhlabeni u-2 ukuya ku-3 cm, umzimba wakho kufuneka uzinze kwaye ucothe, kwaye ungabinamonde.
2. Ukuhlala phantsi
Indawo yokuhlala ngokuzilolongela umzimba isisu: Isenzo esingalunganga sinokukhokelela ku: isifo somqolo, ukuqina kwesisipha se-hip flexor, kunye ne-herniation ye-lumbar disc.
Indlela yokuhlala esemgangathweni yokuziqhelanisa: sebenzisa isisu, ungayinyanzeli intamo, indawo esezantsi yomqolo kufuneka ubambelele emhlabeni kunye nomzimba up kunye, ukuze isisu, kwaye siwe kancinci, de igxalaba liwele emhlabeni, ukuze yenza isisu sigcine imeko exineneyo, ikwafuna ukugxila kwicala lezandla, amehlo kunye nokuphefumla, uphefumle apho ukhoyo.
3. Amaplanga
Ukuxhaswa kweplank iindawo zokuzilolonga: umzimba uphela, olona vavanyo luphambili loxinzelelo.Ukuzilolonga ngokungalunganga kunokukhokelela ku: esinqeni, ukwenzakala kwamagxa.
Indlela efanelekileyo yokuzivocavoca yenkxaso yeplank: qala uqinise isisu kunye nesinqe, uze uphakamise i-vertebra ye-thoracic phezulu, kwaye ugcine igxalaba lizinzile. Xa siyenza, kufuneka sinike ingqalelo entloko, ezimpundu nasemqolo ukuze sigcine umgca othe tye, intamo inyukile kwaye iphefumla.
4. Icala lift dumbbells
Indawo ye-Dumbbell ethe tyaba yokuphakamisa indawo yokuzivocavoca yile: egxalabeni, emva kokungalunganga kulula ukubangela: igxalaba le-bursitis, i-biceps ukudumba.
Indlela echanekileyo yokuzivocavoca ye-dumbbell yokuphakamisa icala: emva kokuchola i-dumbbell, gcina iliso lenqindi phantsi xa uphakamisa, isandla asinakuba siphezulu kunengqiniba, ingqiniba ayinakuba ngaphezulu kunegxalaba, igxalaba liyazika ngasemva, Ingalo inokugoba kancinci, xa uphakamisa umoya wokuphefumla kwengalo, xa uwela kancinci ukuphuma komphefumlo, ugcine isantya esinganyanzelekanga, akufuneki ube nomsindo.
Ixesha lokuposa: Jul-13-2021