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Ukuqeqeshwa okuphezulu kakhulu ekhaya ukuhamba nokuguquguquka

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Ukuqeqeshwa kokuhamba phambili kubaluleke kakhulu. Ngokuhamba kwesikhathi ulwazi mayelana nezinzuzo zokuqeqesha ukuhamba luyanda ngokweqile. Ukuhamba okuhle kukuvikela ekulimaweni futhi kuthuthukise impilo yakho yonke nokuqina kwakho.

Kuyini Ukuqeqeshwa Ukuhamba? Ubani Ongayithola Kuyo?

Indlela yeMakia iphathelene nokuhamba nokuvumelana nezimo. Ukuziphendulela kusho ukuhamba kokuhamba komuntu othile. Ukuhamba kusho ukuphathwa nokulawula lonke uhla lokuhamba kwesibambisene - good drugs for anxiety. Kukhona abantu abaguquguqukayo kakhulu, kodwa bangase bakuthole kunzima ukwenza i-squat ejulile ehlanzekile ngesisindo somzimba wabo nje. Ukuzivumelanisa nezimo nokuba nokuhamba kahle kunezinto ezimbili ezihlukene.

Izinzuzo zokuqeqesha ezihamba phambili

Ukuqeqeshwa kokuhamba kungasiza wonke umuntu. Lokhu kusho ukuthi kufanelekile ukuqhuba ukuqeqeshwa kokuhamba ngokusekelwe emigomweni yakho. Isibonelo, uma ufuna ukuba umshini we-classic sprinter, akusizi ngalutho ukwenza okuningi. Ukwelula okuvamile nokubanzi kunomthelela wokunciphisa ukuqina kwe-muscle. Kodwa njengengxenye yeMet Makia, ukwazi ukwenza ukuhlukana kuzokusiza kakhulu ukufezekisa ukunyakaza kwamandla.

I-Dynamic ne-Isometric Ukunciphisa

Ngempela, i-sprinter inconywa ukuba yenze okuncane ukwehlukaniswa okungahleliwe futhi igxile ekugcineni imisipha yakhe "ivulekile" ngokusula okusebenzayo. Ukwelula okunamandla, ukwelula kwe-isometric, kanye nokuhlanganiswa kwalezi zonke kuyizindlela eziphumelela kakhulu zokugqugquzela ikhono lomzimba lokusebenza. Ngezinye izikhathi azikhulise ubude bemisipha, kodwa ikakhulukazi ukushintsha indlela yokulawula, yokusabela, nokuvimbela.

Ukwelula okunamandla ukuhanjiswa okulawulwayo kuqhutshwa, e. g. , izikwele ezijulile ezigxilwe ngokwengqondo zihambisana nesisindo somzimba womuntu. Ukwelula kwe-Isomethri yindlela elula eyenza umsebenzi we-muscle, e. g. , lapho ikhona endaweni ehlukanisa ukuhlukanisa. Lezi zindlela zokuhlanganiswa zihlanganisa indlela yokuphumula-ukuphumula nokuxhunywa-ukuphumula + ukusula okusebenzayo.

Ukwelula okungahambi kahle yilokho okwenzela ubude obuningi emisipha. Nokho, imisipha kufanele ibe "evulekile kahle" yokwelula okulula ukuze iphumelele. Imisipha ingagcinwa "evuliwe" ngisho nalapho yenza ukuqeqeshwa okujulile ngokwenza umzimba wokusebenza osebenzayo.

Ukwelula okuncane kusho ukukhululeka ngenkathi usendaweni elula, e. g. , emi futhi ehamba phambili. Ngempela, ukwelula okumele kwenziwe kufakwe ekuqeqeshweni lapho inhloso yakho ukuthola ukuhamba okuningi.

Ingozi ehlotshaniswa ikakhulukazi (eside + 30 + sec) ukusabalalisa okungahambi kahle ukuthi ukuncipha kwemisipha kuyanciphisa kakhulu futhi lokhu kuholela ekulawuleni okunciphisa ukunyakaza, ikakhulukazi kumaphuzu aphezulu ekunyakaza. Uma lokhu kwenzeka, ingozi yokulimala ikhulisa kokubili uma ulula futhi kuzo zonke izenzo lapho ukunyakaza kuya khona noma kungase kuhambisane, eduze namaphuzu amakhulu. Ngenxa yalesi sizathu, ukwelula okumele kuhlanganiswe kufanele kuhlanganiswe nezivivinyo zokuthuthukisa ukulawula ukunyakaza. Lesi simiso senza indima enkulu kuMet Makia lapho kunesidingo kokubili ukunyakaza nokuhamba okuhle kokulawula.

Ukuqeqesha Amandla Ukubandakanya Uhlu Olugcwele Lokuhamba

Ngezinye izikhathi ukuthuthukiswa kokuhamba nakho kungasiza kakhulu ngokuqeqeshwa kwamandla okuhamba. Isibonelo, imisipha ye-infraspinatus yamahlombe ivame ukumoya obuthakathaka kangangokuthi ukunyakaza kwehlombe kungavunyelwe. Uma kunjalo, lapho lezi zinhlanzi zisondela esimweni esilulayo zizwa ukuthi isimo esingalawuleki sisondela futhi "sishaya ama-brakes".

Qala kancane

Kufanele uqale ukuhamba ukuqhuba kancane, ngisho nje ngenxa yentuthuko! Uma abanye abantu bezwa igama elithi "welula", baxubanisa ngobuhlungu futhi bazinqabe.

Noma kunjalo, ukuzivocavoca umzimba akufanele kubangele ubuhlungu, futhi akuyona into embi. Uma kufanele uzibophezele ukwenza okuthile, umzimba wakho uthola umlayezo wokusondela engozini, futhi umphumela awulungile. Uma ululalisa ngokungafanele, kufanele uzame ukugxila ekutholeni isimo sokuphumula, futhi uma ukwelula okusebenzayo ukugcina ukulawula kubaluleke kakhulu.

Ukuqeqeshwa okuhamba phambili okuhambisanayo

Indlela yeMakia-ukuqeqeshwa ihlanganisa ukuqeqeshwa okuhamba phambili okuhamba phambili. Ngezici eziningi, ukuzivivinya kwamandla kuthuthukisa ukuhamba ngokwabo, kodwa lokhu kungenziwa ngempumelelo ngokwengeziwe ngokuzivocavoca okuhlukile kokuhamba.

February 16, 2018