Iindaba

Ukutsalwa nzima yintshukumo yakudala kangangokuba sibona amagqala okuqina ewufaka kwiindlela zabo zokomelela.Ukutsala nzima kuyaziwa ukusebenzisa i-80% yemisipha yomzimba, kuba ukutsalwa kanzima kukusebenzisa apho izihlunu, abantu abaninzi banemibono eyahlukileyo, ngoko ucinga ukuba utsalo olunzima kukusebenzisa imisipha okanye imilenze yangasemva?

Ukususela kwintshukumo ngokwayo, ukutsala nzima kukuqeqesha ukunyakaza kwe-hip
Nangona abahlukeneyo bethu baziva idigri ezahlukeneyo xa sitsala nzima, abanye bethu baneentlungu zomqolo, abanye baneentlungu zomqolo, kwaye abanye baneentlungu ze-hip kunye nemilenze.Kodwa kwintshukumo ngokwayo, ukutsalwa kanzima kukuziqhelanisa nentshukumo yeempundu.Xa sitsala nzima, umzimba wethu wonke uhlala uzinzile, ngaphandle kwe-joint hip.Kwaye i-hip joint flexes flexes stretch action, yeyomsebenzi ophambili we-coxal muscle, ngoko ke ukutsalwa kanzima kukuqhelisela isenzo se-buttock.

Kodwa ungaziqhelanisa kwakhona
Kodwa ngeentshukumo ezahlukeneyo kunye nokutshintsha kwendlela yokuma, unokwenza utsalo olunzima ngesiphumo soqeqesho lwangasemva.Indlela yokwenza oku kukutsala amagxa akho ngasemva kunye neengqiniba zakho umva kancinci njengoko utsala.Oko kukuthi, kwinkqubo yokutsala nzima, musa ukugqibezela ukukrola i-barbell, ngoko ke ukutsalwa kanzima kunesiphumo soqeqesho lwangasemva.Kodwa ukuthetha ngokubanzi, kusabeka phambili ngokuziqhelanisa nempundu.

Ngokwesicwangciso sokuqina komzimba, ukutsalwa kanzima kufuneka kugcinelwe usuku lwasemva
Ukutsala nzima esi senzo, nangona uqeqesho lomlenze ophantsi lunikezelwa kuqala, kodwa xa usenza isicwangciso sokuqina komzimba, kufuneka kusetyenziswe umlenze ngaloo mini?Hayi, ukuba uqeqesha rhoqo kunye nobukhulu obuphezulu, uya kufumanisa ukuba ukunyuka okunzima akufanele kube ngosuku lomlenze.

Sebenza emqolo nasemilenzeni yakho, uqelelene kangangoko unako
Ukuba ukutsalwa kanzima kunye ne-squat kufuneka kwahlulwe kangangoko sinakho, masifake esinye isihloko apha, kwaye siziqhelanise nomva kunye nemilenze kufuneka yohlulwe kangangoko sinakho.Iiprogram zokufaneleka eziqhelekileyo, kukho inkqubo yokutyhala kunye nokutsala umlenze, ukutsalwa kunye nomlenze ngokulandelelana, oku akulunganga.Ukuba wenza iplani yokutyhala kunye nokutsala, kufuneka uyiguqule ukuba "yityhala kwaye utsale" okanye "umlenze utyhale kwaye utsale" endaweni yomqolo oqhubekayo kunye nemilenze.Isizathu esiphambili sinye, isinqe asikwazi ukuma, kwaye ezi zimbini ziyinxalenye yekhonkco elingasemva, impembelelo yokubambisana inkulu kakhulu.Ukuba umva awukho kwimeko efanelekileyo, ukuzinza kwe-squatting kubi.Ngaphandle kwamandla omlenze, i-barbell ayiyi kuma ngokuthe ngcembe.

Ukuqeqeshwa komqolo onzima, umphumo ungcono
Nangona utsalo olunzima aluchithi isiphumo ukuya ngasemva, kodwa lube nesiphumo sokuqokelela, kwaye siqokelele isiphumo sisenamandla kakhulu.Ngoko ukuba wenza utsalo olunzima ngaphambi kokuba wenze ezinye iindlela zokuzilolonga ngasemva, unokwenza izihlunu zakho zangasemva zisebenze ngakumbi, ukuze uvakalelo lokunyanzeliswa, ukunyathela kunye nokuqonda kwemisipha kuya kuba namandla kakhulu.Ngoko ke, ukutsalwa kanzima kunoqeqesho oluhle kakhulu emva kwesiphumo esincedisayo.Okwesibini, ngaphambi kokuziqhelanisa umva ukwenza utsalo olunzima, amandla akho okuxhasa umlenze we-hip uya kuba namandla, ngoko okulandelayo ukwenza umqolo ohleliyo, umqolo ogobileyo, umthwalo wesenzo mkhulu, isenzo sisemgangathweni.