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Ukufudumala ngebhayisikili - izimpendulo ezinkingeni

Ingabe kufanele ufudumale ngaphambi kokuhamba ngebhayisikili?

Ukuhamba ngebhayisikiliufana nanoma yimuphi nje omunye umdlalo noma ukuzivocavoca, ngomqondo wokuthi kubaluleke ngendlela efanelekilefudumeza phambi kwakhohambaukugibelaku #EverydayAdventure yakho.Ukuzifudumezangaphambi kweukuhamba ngebhayisikilikungakhuphula ukubekezela kwakho nokuqina kwakho, okuvumela imiphumela engcono uma kukhulunywa ngohlangothi lokuqina lomsebenzi.16 jul. UDisemba 2019



U-Alex lapha, futhi ngaphambi kokuba uphume ngomnyango ngebhayisikili lakho noma ngaphambi kokuba ube kumqeqeshi, ngihlala ngincoma ukufudumeza imilenze yakho nomgogodla wakho ukuze wenze konke okusemandleni akho, wandise ukusebenza kwakho, futhi uqiniseke ukuthi Ungabangeli ukulimala kuthrafikhi ebingavinjelwa. Ngakho-ke ake sidlule amathuluzi ambalwa wokunweba nokuhamba azothatha imizuzu embalwa kuphela.

Uma ungakwenza lokhu ngokuhamba kwesikhathi kusizini yakho, ithuba elihle onalo lokuqinisekisa ukuthi ukusebhayisikili kunetafula lokwelashwa. Ngakho-ke ake sidlule imizila embalwa ongayenza ngaphambi kokuphuma ngomnyango. Sizogxila ezintanjeni, ama-quads, izinkalo, amadolo, kanye nomgogodla.

Kuthatha kuphela imizuzu embalwa ukuphuma ngomnyango ngokushesha. Futhi kimi kwakusebenza, kwasebenza ukugcina umgogodla wami usempilweni enhle futhi kugcina izinhlungu zamadolo ami zingenakho. Ngiyethemba ukuthi nathi singenza okufanayo kuwe.



Ungenza okuningi ngendlela ofuna ngayo ngazo zonke lezi zinto, kepha zama ukwenza okungenani ukuphindaphinda okuyisihlanu kuye kwali-10 ohlangothini ngalunye ngokuzivocavoca okungaphansi kwemizuzu emibili kuya kwemithathu. Ngakho-ke bantu, asiqale ngento ebaluleke kakhulu, imisipha. Ukwenza lokhu senza ukushanela komhlaba okuguquliwe lapho sinamaqakala khona nge-90 degree angle futhi esizokwenza ukukwenza ukuhlala emuva futhi lokhu kuzovumela ukwelulwa okuthile ngezintambo ngenkathi sigcina imilenze iqonde.

Zama ukugcina umgogodla wakho uqonde futhi u-arched (ungathathi hlangothi) ngangokunokwenzeka. Lokhu kungukunyakaza okufanayo nokufa, lapho sihamba khona ngokuhamba phambili okhalweni ngephethini yokuhlangana kwe-hip. Uma ufuna ukudepha kancane, ungasebenzela ekushaneleni phansi lapho uhlala khona ushanele - lokhu kuzokugoba kancane ngomgogodla, okulungile, bese siqala ukufudumeza phansi, iSpinea kancane .

Ngemuva kokuthi wenze ukuphindaphinda okumbalwa ngomoya ophansi, sekuyisikhathi sokunikeza imizwa ethe xaxa ngemisipha. Futhi ngalokho uzodinga ukubamba isihlalo noma okuthile ukubambelela kukho, njengoba sizobe senza ukushintshashintsha kwemilenze ngokushintshana komlenze. Sifuna ukwenza isiqiniseko sokuthi sibambe umnyombo omuhle futhi oqinile, sizama ukuwuhlukanisa nokunyakaza enqulwini, futhi esizokwenza ukukhuphula umlenze emuva naphambili, kuhle futhi ngobumnene, ukuzama ukuwudlulisa kulokho ngendlela eqonde ngqo ngangokunokwenzeka, bese kuthi lapho sikuchaza, sinikeze ukukhahlela okuncane futhi lokhu kubukeka kanjani ngesikhathi sangempela.



Kancane kancane hamba uye emuva naphambili futhi lokho kuzonikeza imisipha imfudumalo enhle enamandla. Uma unomlando wezinkinga zangemuva noma izinhlungu ezisezingeni eliphansi, kufanele uqaphele ngalokhu kuvivinya umzimba. Futhi, uKhiye, empeleni, bambelela ekugcineni.

Cindezela umgogodla, uwubambe uqinile futhi futhi, unyakaze wedwa okhalweni ngangokunokwenzeka, zama ukungaguquleli umgogodla kude kakhulu naphambili. Ukuzivocavoca okulandelayo okubalulekile esifuna ukukwenza ukuguqula izinyawo emuva naphambili ukufudumeza okhalweni ohlangothini, ngakho-ke ama-adductors angaphakathi kwethanga. Lawa maphiko echibi ayafana ngaphandle kokuthi siqondiswe kuwe ngqo.

Uyazi ibha noma ithawula oliphethe, ibhayisikili noma isihlalo, futhi kulowo jingi womlenze, esizokwenza ukukwenza ukuguqula umlenze emuva naphambili phambi kwethu. Ungabona futhi, ngisebenzela ukuguqula umlenze kancane isikhathi ngasinye, ngizama ukuwuqinisa futhi ngisebenzise isisindo somlenze ukuwuhambisa ngaphandle kokuwuphoqa, lapho uqaphela ukuthi uwuthola Uma uthola ukungezwani okuncane okuvela ohlangothini lwesinqe, ibhande le-IT, nomunye umlenze, ungayishintsha esikhundleni sokugcina unyawo lwakho luqonde phambi kwakho. njengoba uswayipha, yivule bese uzobona okuningi kokuthokoza lapha eceleni komlenze, ngakho-ke lokhu kuzobukeka.



Masiqhubekele ekuzivocavoca umzimba kwethu okulandelayo, lapho sizogxila khona kancane emisipheni ye-quadriceps, kuzoba lula kancane kunokujikisa kolwandle. Ngalena, sizokhahlela isithende sibheke ezinqeni: uhlangothi ngalunye luthatha cishe ukuphindaphinda okungama-20, imizuzwana nje embalwa. Futhi, noma yini ongayenza ngalokhu kubhola, esikhundleni sokuzama ukukhahlela izinqe zakho, ungakhahlela ngasemuva ongezansi, olula ingxenye engezansi yemisipha ye-quadriceps njengalapha: bamba amadolo, uphakamise, uqonde esifubeni sakho, bese inamandla, lonke ikhasi izikhathi ezingama-5-20: noma yini onayo isikhathi - kulapho kungcono khona ukuthi umgogodla wethu ube muhle futhi ufudumale nokuthi sikunikeze okuthile lapho ungadingi ngisho ukushaya phansi.

amabhayisikili ahamba ebusika

Sizokwenza inkomo yekati eguquliwe. Sizosebenza kuphi nekati elimile futhi lokhu kuzoletha ukugoba okunye ukunwetshwa emgogodleni, ngakho-ke sizovula izingalo zesifuba? emuva, bheka phezulu ophahleni bese ugoqa bese welula ubheke emuva ukuze wandise umgogodla bese ugoqa ubuye ungene. Uma ugoqana, ufuna ngempela ukudonsa isilevu sakho ngangokunokwenzeka bese ugoqana.

Lezi zangempela kufanele zifudunyezwe, zilungele ukuhamba, kanye nengxenye yendlela yakho yangaphambi kokuhamba. Ngakho-ke lapho usukwazi lokhu kuvivinya umzimba, jikisa imilenze yakho phansi, sebenzisa i-catcow ngomgogodla futhi nangokhalweni ngamadolo esifubeni bese ukhahlela izinqe zakho. Uzofudumala futhi ulungele umgwaqo.

Nciphisa ithuba lokulimala ekubeni uqine kakhulu noma unganyakazi kwelinye lamajoyinti. Ngiyethemba kuyasiza ngokuhamba kwakho. Ngazise uma unemibuzo noma imibono.

Ngihlala ngithanda ukusiza ngangokunokwenzeka. Yithumele emgwaqweni, ujabule futhi ngizobona laphaya.

Yini okufanele ngiyenze ngaphambi kokuhamba ngebhayisikili?

Nikeza laba abayisithuphaelulazama ukuthuthukisa ukuguquguquka kwakho futhi uvimbele okuvamileukuhamba ngebhayisikiliukulimala.
  • INJA EBHEKELE PHANSI.
  • UMNYANGONweba.
  • I-GLUTE EHLALIWE / IPIRIFORMISNweba.
  • UGIBE OLUSEZingeniNweba.
  • IPHEPHA LESIBELE ELIVULEKILE.
  • ILUNGE Finyelela.
Disemba 20 2017

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Ngabe imizuzu engama-30 ebhayisikili lokuzivocavoca ilungile?

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