Iindaba

Ibhola leMedicine luhlobo lwezixhobo zokuzilolonga uluntu olungazazi kakuhle, kodwa lusetyenziswa ngokuqhelekileyo kuqeqesho lokubuyisela kwisimo sabadlali.Ngophando olongezelelweyo, abantu abaninzi basebenzisa iibhola zeyeza ukwenza umthambo.Kumaxesha anamhlanje, iintshukumo zoqeqesho lwebhola yeyeza ziye zaphuhliswa kakhulu.Ngaba uyazi ukuba zeziphi iziqhelo ezintlanu ezisisiseko zebhola yeyeza?Masiye kwizixhobo zokuzilolonga apho ukuze sijonge!

IRussia Spin
Yamkela indlela yokuhlala, kunye ne-hip njengeziko, umzimba ophezulu ubetha ngokuthe tye kunye nethanga kwii-90 degrees, i-crus imile.Abaqalayo banokuqala isithende emhlabathini, ukuba babe nemisipha ngakumbi, isithende sisuka emhlabeni.Bamba ibhola yeyeza, jonga ngqo phambili, jikelisa umzimba wakho kwaye ukhombe ibhola yeyeza ngasekhohlo nasekunene.

Ukuphushela phezulu
Kuyafana noqeqesho oluqhelekileyo lwe-pushup, oluthambekele, iingqiniba phantsi, umva kunye neempundu kumgca othe tye.Omnye wabo wayephethe ibhola yeyeza esandleni sakhe.Ibhola yeyeza i-push-up ifuna ibhalansi kunye namandla, ngoko kunzima kakhulu.(Abafazi bacetyiswa ukuba benze iseti yesibhozo, elandelwa kukuphumla komzuzu omnye; Amadoda anokwenza iseti ye-10, elandelwa kukuphumla komzuzu omnye.)

Amayeza ibhola squats
Yenza i-squats kwaye uphakamise ibhola yeyeza phezulu ngexesha elifanayo.Musa ukugubha intloko yakho xa uphakamisa ibhola iyeza, okanye iya kubangela uxinzelelo kwi-lumbar spine kwaye kulula ukwenzakala.Abaqalayo banokuqala ukubeka ibhola iyeza esifubeni, benze i-squat-weight-bearing squat, ukuzinza, ukuqhubeka nomngeni.(I-10-15 reps iyacetyiswa, ilandelwa kukuphumla komzuzu omnye.)

Kunzima kunyawo olunye
Qala ngokuma, amadolo agobile kancinci, ubambe ibhola yeyeza phambi kwesifuba sakho.Phakamisa unyawo lwakho lwasekunene ngasemva kwaye ungqiyame ngqo phambili, ushiye unyawo lwakho lwasekhohlo lumile kwaye umzimba wakho kunye nonyawo lwasekunene kumgca othe ngqo.Emva koko bamba ibhola ngezandla zozibini kwaye uyiyeke ibetheke emhlabeni.Yima malunga nemizuzwana emi-5 ngaphambi kokuba ubuyele ekuqaleni.(Icala elicetyiswayo linokwenza i-10-15, emva koko utshintshe iinyawo.)

Uqeqesho oludibeneyo lwe-Hip
Qala kwindawo yokulala ngamadolo aguqe kwaye ibhola yeyeza ibekwe phantsi kweenyawo zakho.Emva kokuphakamisa unyawo lwakho lwasekhohlo ngasemva, yolule ngqo phezulu nasezantsi.(Kucetyiswa ukuba wenze ukuphindaphinda kwe-10-15 ngexesha, emva koko utshintshe iinyawo.)