Ukufudumala imisipha yakho ngaphambi kokuba usebenze kuphucula ukuhamba kunye nokuthintela ukulimala.
Ikhredithi yoMfanekiso: PeopleImages/iStock/GettyImages
Uyivile izihlandlo ezisisigidi ngaphambili: Ukufudumala yeyona nto ibalulekileyo kukuzilolonga kwakho.Kwaye ngelishwa, yeyona ingahoywayo.
"Ukufudumala kunika imisipha yethu ithuba lokuvuka ngaphambi kokuba sicele umngeni kubo ngomthwalo," uJamie Nickerson, CPT, umqeqeshi wobuqu osekelwe eBoston, utshela LIVESTRONG.com."Ukutyhala ukuhamba kwegazi kwiimisipha zakho ngaphambi kokuba umsebenzi wakho uvumele ukuba basebenze ngokufanelekileyo xa belayishiwe."
Ukuzifudumeza kukwabalulekile ekushukumeni kwezihlunu zakho.Ngaba ukhe wahlala ngenqwelomoya kwaye amadolo akho akafuni ukushukuma xa umile?Yiloo nto eyenzekayo kumalungu ethu xa kukho ukuhamba kwegazi okuncinci kwizihlunu zethu - siyaqina kwaye siqine.
Ukulungisa izihlunu zethu ukuba zilungele intshukumo ngokwendalo kuthetha ukulungisa amalungu ethu.Ukuguquguquka okungcono kunye noluhlu lubonelela ngeenzuzo ezininzi emizimbeni yethu, kubandakanywa nokuthintela ukulimala, ukusebenza kakuhle kokuqhuma kunye neentlungu ezidibeneyo, ngokutsho kweMayo Clinic.
Ngoko, siqeqesha njani ukuhamba kwethu kunye nokufudumala ngexesha elifanayo?Ngethamsanqa, yonke into oyifunayo bubunzima obunye.Ukongeza umthwalo kwindlela yakho yokuhamba ivumela umxhuzulane ukukunceda ukutyhalela nzulu kwi-stretch yakho.Ukuba yonke into onayo yi-kettlebell enye elele macala onke, ukwimo entle ukuze ungene kwindawo efanelekileyo yokufudumala.
"Inzuzo yeekettlebells ufuna enye kuphela, kwaye unokwenza okuninzi ngayo," kusho uNickerson.Ukuba nokukhanya, i-5- ukuya kwi-10-pound kettlebell yiyo yonke into oyifunayo ngokwenene ukongeza kwi-oomph encinci kwindlela yakho yokuhamba.
Ke, zama le sekethi ekhawulezayo yemizuzu eli-10 yokushukuma komzimba kunye ne-kettlebell ekhanyayo phambi kokusebenza kwakho okulandelayo.
Uwenza njani umthambo
Yenza iiseti ezimbini zomthambo ngamnye kangangemizuzwana engama-45, uphumle imizuzwana eli-15 phakathi komthambo ngamnye.Amacala atshintshanayo apho kuyimfuneko.
Izinto oya kuzifuna
● I-kettlebell ekhanyayo
● Umathi wokuzilolonga uyazikhethela kodwa uyacetyiswa
Ixesha lokuposa: Feb-04-2023