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Uqeqesho oluphakamileyo oluphezulu ekhaya ukuhamba nokuguquguquka

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Uqeqesho lokuhamba luleke kakhulu. Ngexesha elide ulwazi malunga neenzuzo zokuqeqesha ukuhamba luya kwandisa ngokucacileyo. Ukuhamba kakuhle kukukhusela ekukhuseleni kwaye kuphucula impilo yakho kunye nesigxina - totally wild video.

Yintoni ukuQeqesha ukuHlola? Ngubani Ongayifumana Kulo?

Indlela yeMakia i malunga nokuhamba nokuFlexibility. Ukunyaniseka kuthetha ukuba udidi lokuhamba ngokuthe ngqo kwintsebenziswano ethile. Ukuhamba kuthethwa ulawulo kunye nokulawula lonke uluhlu lokuhamba kwenxalenye. Kukho abantu abaguquguqukayo kakhulu, kodwa banokufumana kunzima ukwenza i-squat ecocekileyo ngokukhululeka komzimba. Ukuguquguquka kunye nokuhamba kakuhle izinto ezimbini.

IiNzuzo zoQeqesho zoHlelo ngamnye

Uqeqesho lokuhamba luyakwazi ukunceda wonke umntu. Oku kuthetha ukuba kulungele ukwenza uqeqesho lokuhamba ngokusekelwe kwiinjongo zakho. Ngokomzekelo, ukuba ufuna ukuba yi-sprinter yeklasi yehlabathi, akunakulungele ukuzisebenzisa kakhulu. Ukuqhekeka rhoqo nokubanzi kunomphumo wokunciphisa ukuxhatshazwa kwemisipha. Kodwa njengenxalenye ye-Method Makia, ukwazi ukwenza ukuhlukana kuya kukunceda kakhulu ukufezekiswa kwamanye amandla.

I-Dynamic ne-Isometric Ukuchonga

Enyanisweni, u-sprinter unconywa ukuba wenze okungaphantsi kokulula okuthe ngqo kwaye ugxininise ekugcineni imizimba yakhe "evulekile" ngokwenza ngokuthe tye. Ukwelula ngamandla, i-isometric stretch, kunye nokudibanisa kwezi zizo zonke iindlela ezichanekileyo zokukhuthaza amandla omzimba ukusebenza. Akunjalo ngokunyanisekileyo ukunyusa ubude bemisipha, kodwa ngokukodwa kuninzi ukuguqula indlela yokulawula, yokusabela kunye neendlela zokuvimbela.

Ukunweba ngamandla kulandelelwano olulawulwayo oluqhutyelwayo, e. g. , izigulane ezinzulu ezijoliswe kwizakhono eziphantsi komzimba womntu. Ukwelula i-Isometric yoluhlu olusuka kumsebenzi we-muscle, e. g. , xa emi kwindawo ekwahlukanayo. Ezi zinto zidibeneyo zibandakanya indlela yokuphumla kunye nokuxhatshazwa-ukuphumla + ukuloba ngokubambisa.

Ukwelula okwexeshana nguye owenzela ubude obude kwiimisipha. Izithambo kufuneka, nangona kunjalo, "zivulekele" ngokulula ukuze zisebenze. Imisipha ingagcinwa "evulekile" nangona xa uqhuba uqeqesho olunzulu ngokuqhuba ukuhamba okusebenzayo.

Ukwelula okumanzi kuthetha ukukhululeka ngelixa esesikweni, e. g. , ukuma nokuguqa phambili. Enyanisweni, ulwahlulo olunzulu kufuneka lufakwe ekuqeqesheni xa injongo yakho kukufumana ubuninzi bokuhamba.

Umngcipheko ochaphazelekayo ngokugqithiseleyo (i-30+ sec) ukululalwa okungahambiyo kukuba ukuxhatshazwa kwemisipha kuyanciphisa kakhulu kwaye oku kubangela ukulawulwa okunciphise ukunyakaza, ingakumbi kwiindawo eziphambili zokuhamba. Xa oko kwenzeka, umngcipheko wokulimala ukwandisa kokubili xa ulula kwaye kuzo zonke izenzo apho uhamba khona okanye ungahamba, kufuphi neendawo eziphambili. Ngenxa yalesi sizathu, ulwahlulo olusondeleyo kufuneka ludibaniswe nemisebenzi yokuphuhlisa iminyango. Lo mgaqo ubeka indima enkulu kwi-Method Makia apho kukho isidingo sobuninzi beentshukumo nokuhamba kakuhle.

UkuQiniseka koMandla okubandakanya udidi olupheleleyo lwe-Movement

Ngamanye amaxesha ukuphuhliswa kokuhamba kunokuncediswa kakhulu ngokuqhutywa ngokupheleleyo koqeqesho lwamandla. Ngokomzekelo, izihlunu ze-infraspinatus zamagxa zihlala zisesimweni esinobuthathaka ukuba ukunyakaza kwamagxa kungabinqanda. Xa kunjalo, xa ezi zihlunu zisondela kwilizwe elolulayo zibona ukuba imeko engalindelekanga iyasondela kwaye "iwabetha".

Qala ngokukhawuleza

Kufuneka uqale ukuhamba ukuqhuba ngokulula, nje kuphela ngenxa yophuhliso! Xa abanye abantu beva igama elithi "lithengisa", badibanisa ngentlungu kunye nokunyaniseka.

Noko ke, ukuqhuba ukuhamba akufanele kubangele ubuhlungu, kwaye akuyona into embi. Ukuba kufuneka uziphoqe ukuba wenze into ethile, umzimba wakho ufumana umyalezo wokungena kwingozi, kwaye umphumo awulungile. Xa ukhetha ukwelula, kufuneka uzame ukugxila ekufumaneni imeko yokuphumla, kwaye xa ukwenza ulwahlulo olusebenzayo lokugcina ulawulo kubaluleke kakhulu.

UkuQeqesha okuHlanganisiweyo okuHlangeneyo

Indlela yokuqeqeshwa kwe-Makia iquka ukuqeqeshwa kokuhamba ngokubanzi. Kwimiba emininzi, ukusetyenziswa kwamandla kukuhlakulela ngokwabo, kodwa oku kungenziwa ngempumelelo ngokusebenzisa ukuhamba okuhlukeneyo.

February 16, 2018