Ukufudumala imisipha yakho ngaphambi kokuzivocavoca kuthuthukisa ukuhamba futhi kuvimbela ukulimala.
Ikhredithi Yesithombe: PeopleImages/iStock/GettyImages
Uke wakuzwa izikhathi eziyisigidi ngaphambili: Ukuzifudumeza ingxenye ebaluleke kakhulu yokujima kwakho.Futhi ngeshwa, ngokuvamile iyona enganakwa kakhulu.
"Ukufudumala kunikeza imisipha yethu ithuba lokuvuka ngaphambi kokuba sibaphonsele inselelo ngomthwalo," u-Jamie Nickerson, CPT, umqeqeshi womuntu siqu ozinze e-Boston, utshela i-LIVESTRONG.com."Ukusunduza ukugeleza kwegazi emisipha yakho ngaphambi kokuba ukuzivocavoca kwakho kuvumele ukuthi isebenze ngokuphumelelayo uma ilayishwa."
Ukuzifudumeza nakho kubalulekile ekuhambeni kwemisipha yakho.Wake wahlala ngendiza futhi amadolo akho engafuni ukunyakaza lapho usukuma?Yilokho okwenzeka emalungeni ethu lapho kunokugeleza kwegazi okuncane emisipheni yethu - siyacinana futhi siqine.
Ukwenza imisipha yethu ilungele ukunyakaza ngokwemvelo kusho ukulungisa amalunga ethu.Ukuvumelana nezimo okungcono kanye nobubanzi kunikeza izinzuzo eziningi emizimbeni yethu, okuhlanganisa ukuvimbela ukulimala, ukusebenza okungcono kokuqhuma kanye nobuhlungu obuhlangene obulinganiselwe, ngokusho kweMayo Clinic.
Ngakho-ke, siqeqesha kanjani ukuhamba kwethu nokufudumala ngesikhathi esifanayo?Ngenhlanhla, okudingayo ngempela isisindo esisodwa.Ukwengeza umthwalo ohlelweni lwakho lokuhamba kuvumela amandla adonsela phansi ukukusiza ukuthi ujule ekujuleni kwakho.Uma onakho kuyi-kettlebell eyodwa elele nxazonke, usesimweni esihle sokukwazi ukuzifudumeza ngendlela efanele.
"Inzuzo yama-kettlebells ukuthi udinga eyodwa kuphela, futhi ungenza okuningi ngayo," kusho u-Nickerson.Ukuba ne-kettlebell ekhanyayo, engu-5- kuya ku-10-pound yikho konke okudingayo ngempela ukuze ungeze i-oomph encane ohlelweni lwakho lokuhamba.
Ngakho-ke, zama le sesekethe esheshayo yemizuzu eyi-10 yokuhamba komzimba wonke ngekettlebell ekhanyayo ngaphambi kokujima kwakho okulandelayo.
Indlela Yokujima
Yenza amasethi amabili okuzivocavoca ngakunye imizuzwana engama-45 lilinye, uphumule imizuzwana eyi-15 phakathi kokuzivocavoca ngakunye.Shintsha izinhlangothi lapho kudingeka khona.
Izinto Ozozidinga
● I-kettlebell ekhanyayo
● Umata wokuvivinya umzimba uyazikhethela kodwa uyanconywa
Isikhathi sokuthumela: Feb-04-2023