Ukuzivocavoca kwamajoyina: amasethi wokuzivocavoca

Ukuzivocavoca kwamajoyina kuyithuluzi elikhulu kakhulu ekuvimbeleni ubuhlungu. Ukuqaliswa kwalo kukuvumela ukuthi ugcine amalunga akho akhohliwe, futhi ube nomoya omuhle. Ukuze wenze lokhu, udinga kuphela ukuchitha imizuzu embalwa ngosuku.

Ungasebenzisa amaqoqo asetshenzisiwe kakade noma uthuthukise ukuqeqeshwa kwakho siqu. Into esemqoka ukukwenza nsuku zonke. Ngesikhathi esifanayo umthwalo kufanele uhanjiswe kumqulu onjalo wonke amalunga asetshenzisiwe futhi ngesikhathi esifanayo angadli ngokweqile.

Izinkimbinkimbi zemidlalo yokuzivocavoca ivame ukuzibandakanya nokuzivocavoca entanyeni, ehlangothini nasemagxeni ehlombe, ama- ankle, amadolo, i-hip, amajoyini esibuko, kanye ne-lumbar spine. Izivivinyo zokwelapha zamalungu kufanele zenziwe ngendlela elula, umthwalo kufanele wanda kancane kancane futhi ngendlela efanele.

Ungaphakamisa izivivinyo ezilandelayo zomgogodla wesibeletho. Ekuqaleni, ikhanda liyaqhubeka phambili, ngenkathi kuthinta isifuba sinomkhuhlane. Bese benza imithambeka emuva ngomlomo ovulekile, khona-ke ikhanda liphendukele ngakwesokunene nangakwesokunxele ngokuhlukile, ngenkathi indlebe idinga ukufinyelela ehlombe. Ungenza inhlangano lapho inhloko ibhaliwe khona izinombolo, ukukhethwa kokungu-1 kuya kwezingu-10, noma izinhlamvu zamagama.

Ukuzivocavoca kwamajoyina ebhande lehlombe kuhlanganisa lezi zivivinyo ezilandelayo. Ekuqaleni, ukujikeleza ngakwesobunxele, khona-ke isandla sokunene, emuva nangaphezulu, senziwa kancane kancane, khona-ke ukushintshaniswa kwenziwa ngezandla zombili, kuyilapho kufanele kusakazwe kude, futhi imilenze itholakala ebubanzi bamahlombe.

Ukuqeqesha ama-elbow joints kuqala nge-flexion nokwandiswa kwezandla, kanti ukushintshaniswa kwenziwa ngezindlela ezihlukene zezingqimba. Ngemuva kwalokho, ungenza ama-push-up esisekelweni elele phansi noma udonsele emgqeni wesigcawu.

Ukuzivocavoca kwamajoyina esifundeni se-lumbar kwenziwa ngokubeka imilenze ebubanzi bamahlombe, ngemva kwalokho amanye amathafa aqhutshwa phambili emilenzeni engakwesokunxele nangakwesobunxele, ukuguqulwa komzimba kwenziwa ngemuva, isiqu siphenduka ngakwesokudla nangakwesobunxele. Ukubamba izandla ngemuva kwekhanda, ukukhiqiza ukunyakaza okujikelezayo futhi uhambela ezinhlangothini.

Ukuzivocavoca kwamajoyini ekhanda kuqala ngezandiso nemikhawulo yeminwe, khona-ke ziyancishiswa futhi zifakwe endizeni eyodwa, esigabeni sokugcina sebhashishi senyukela phezulu.

Ukuzivocavoca kwamajoyini emilenze (kanye ne-hip) kuhlanganisa okulandelayo okuyinkimbinkimbi. Ama-maks ayenziwa ngemilenze eqondisiwe phambili nangaphezulu, bese kuthi kamuva, ukujikeleza kwe-pelvis nama-squats kwenziwa. Ukuvimbela ukugula kwamalungu amadolo futhi kwenza ama-squats, wenze "ibhayisikili" noma uhambe uhamba ngezinyawo, uguqa, uhlale ezithende.

Isixazululo esinengqondo sizobe sihlezi esihlalweni noma phansi, sebenzisa amajoyina ezinyawo. Ukwenza lokhu, ukugoba kancane umlenze wesobunxele bese uyibamba ngesandla sakho sobunxele, emva kwesandla sokunene, ngamunye, ungaphenduli futhi uhlanganise izinzwane zonyawo. Ukuzivocavoca izikhathi eziningana. Bese uqala ukushintshanisa unyawo ngendlela ephikisana ne-clockwise, ngenkathi unyawo luphumula kancane. Lezi zivivinyo ezilula kufanele zenziwe ngaphambi kokulala nsuku zonke. Ngesikhathi esifanayo, akuzona nje izinzwani ezenziwa, kodwa zonke izinyawo ziphelele, ingxenye ye-plantar iyahlwithwa. Ngemuva kwezinyanga ezimbalwa zokuqeqeshwa okuvamile, ama-gymnastics anjalo amajoyina azobonisa umehluko, amalunga ayoba namandla, ukuphakama kweminyango kuzokwanda.

Ukuze kuhlolwe ukuhamba kwamalungu, ukuhlolwa kwezimoto ezilandelayo kungenziwa. Udinga ukuthinta isifuba ngesikhumba sakho, ungaphakamisi amahlombe akho, bese uthola amahlombe akho ngokuhlukile ngezindlebe zakho. Kubalulekile ukuvuka ngaphandle kokusekelwa futhi kufinyelele emabunzini ngamadolo, kuyilapho imilenze kufanele iqondiswe.

Uma lokhu kungenakwenziwa, kudingekile ukuba ungahlehlisi ukuqala kokuzivocavoca umzimba.