Ukolula emva kokuzivocavoca kubalulekile ukugcina ukuguquguquka okulungileyo kunye nokunciphisa umngcipheko wokulimala.Kwakhona kunceda ukunciphisa ubuhlungu bemisipha kunye nokuphucula ukubuyiswa kwemisipha jikelele.Oku kulandelayo sisikhokelo sendlela yokwelula ngokufanelekileyo emva kokuzilolonga.
Okokuqala, kubalulekile ukufudumala ngaphambi kokuba usolule.Oku kunokwenziwa nge-cardio elula njengokubaleka okanye ukukhwela ibhayisekile.Oku kulungiselela izihlunu ukuze zolule ngokunyusa ukuhamba kwegazi kunye nobushushu bomzimba.
Okulandelayo, kuyacetyiswa ukuba ubambe ukolula ngalunye malunga nemizuzwana engama-30, kodwa ungabamba ixesha elide ukuba uyathanda.Xa usolula, qiniseka ukuba uphefumlela phezulu kwaye uzame ukuphumla ukolula.Kubalulekile ukuba ungagxumi okanye unganyanzeli ukolula, njengoko oku kunokukhokelela kukwenzakala.
I-Hamstring stretch
Olu luhlu lujolise kwimisipha esemva kwethanga.Qala ngokulala ngomqolo kwaye ubophe umtya okanye itawuli ujikeleze intende yonyawo lwakho.Gcina idolo lakho lithe tye njengoko utsala unyawo lwakho ngobunono esifubeni sakho.Bamba ukolula imizuzwana engama-30 uze utshintshele komnye umlenze.
I-quad yolula
I-quad stretch ijolise kwimisipha ephambi kwethanga.Yima iinyawo zakho ziqelelene ububanzi uze ubambelele eludongeni okanye esitulweni ukuze ulungelelane.Goba idolo lakho kwaye uzise isithende sakho kwi-glutes yakho.Bambelela kwi-ankle yakho kwaye ugcine amadolo akho kunye.Bamba ukolula imizuzwana engama-30 uze utshintshele komnye umlenze.
Ithole lizolula
Izihlunu zethole zihlala zingahoywa kodwa zibalulekile kwimilo elungileyo kunye nokulingana.Yima ujonge eludongeni kwaye ubeke izandla zakho kulo ukuze uxhase.Buyela emva ngonyawo olunye, ugcine isithende sakho phantsi kwaye iinzwane zakho zijonge phambili.Goba idolo lakho langaphambili kwaye ubambe ukolula imizuzwana engama-30, emva koko utshintshe imilenze.
Isifuba solula
Izihlunu zesifuba zinokuqina xa uhlala okanye uzingela kwikhompyuter imini yonke.Yima emnyango kwaye ubeke izandla zakho kwisakhelo socango kumphakamo wamagxa.Nyathela phambili, ugcine iingalo zakho nkqo kwaye isifuba sivulekile.Bamba ukolula imizuzwana engama-30.
Ukolula amagxa
Amagxa asenokuqina xa ethwala iibhegi ezinzima okanye ehla edesikeni.Yima iinyawo zakho zibe ngamagxa ububanzi kwaye udibanise iminwe yakho emva kwakho.Qinisa iingalo zakho kwaye uphakamise isifuba sakho, ubambe ukolula imizuzwana engama-30.
I-hip flexor stretch
I-hip flexors ihlala iqinile ngokuhlala ixesha elide.Qala kwindawo yokuma, ngenyawo elinye phambili kunye nolunye unyawo ngasemva.Gcina idolo lakho langaphambili ligobile kwaye idolo lakho langemuva lithe tye.Shifta ubunzima bakho phambili kwaye ubambe ukolula imizuzwana engama-30, emva koko utshintshe imilenze.
Ukuqukumbela, ukolula emva kokuzilolonga yinxalenye ebalulekileyo yayo nayiphi na indlela yokuzilolonga.Ngokuzolula rhoqo, uya kunceda ukugcina ukuguquguquka okuhle kunye nokunciphisa umngcipheko wokwenzakala.Khumbula ukufudumala ngaphambi kokuba wolule, bamba ukolula ngalunye imizuzwana engama-30, kwaye uphefumle ngokunzulu ngelixa usolula.Ukubandakanya ukolula kwindlela yakho yasemva kokusebenza kunokunceda ukuphucula impilo yakho yonke yomzimba kunye nengqondo.
Ixesha lokuposa: Feb-09-2023