Ngisho noma wenza konke okusemandleni akho ukuzama ukuvimbela izigxobo zomlenze ezicasulayo , ngezinye izikhathi zisakushaya phakathi komjaho noma umncintiswano omkhulu. Izindaba ezinhle ukuthi ukweluleka kuyindlela ephumelelayo ekunciphiseni i-cramp.
Uma ushaywa ngokuzumayo nge-cramp eyingozi, ephakathi phakathi kwenkomo yakho, i-quad, noma i-hamstring, nansi okunye okulula ukuze ubasuse ukuze ubuyele emuva ekusebenzeni.
1 - Inkomo Yula
Umswakama wethole uyindawo evamile yokugubha. Nakhu okumele ukwenze uma imfudu yakho yethole ngokuzumayo igubha ngenkathi usebenza.
- Phuma ngaphesheya komgwaqo noma indlela ozoyiyo bese uyeka ukusebenza.
- Thatha isinyathelo phambili nangomlenze wakho ongeyena owenziwe.
- Ukwandisa umlenze wakho we-cramping ngqo ngemuva kwakho ngezinyawo zakho zibheke phambili futhi isithende sakho phansi. Ungasebenzisa udonga noma umuthi ukuphikisa, kodwa akudingekile.
- Umlenze wakho wangaphambili kufanele uboshwe. Khipha kancane kancane isisindo sakho kulowo mlenze uze uzizwe unwetshiwe ku-cramping ithole lakho.
- Uma ungazizwa ulula, susa umlenze wakho we-cramping emuva kwamasentimitha ambalwa, kodwa qiniseka ukuthi ugcine isithende senyawo sakho sangemuva phansi.
- Zizwa ululale ithole lomlenze, bese ubamba imizuzwana engu-15 kuya kwangu-30. Khulula futhi uphinde.
- Uma ujwayele amathole anamanzi, ungaphinde ukwehlise emlenzeni wakho, njengesilinganiso sokuvimbela.
2 - I-Quad Stretch
I-quadriceps (imisipha yangaphambili yezinkuni) yindawo engabangela abagijimi. Uma i-quad yakho isithatha ngokuzumayo iphinde iqede ngesikhathi sokugijima, zama lokhu okulula:
- Hambisa ngaphesheya komgwaqo noma ugijima endleleni. Yima iqonde (ungalindeli phambili), phakamisa unyawo lomlenze wakho we-cramping ngemuva kwakho, bese uthatha unyawo lwakho ngesandla sakho ngalelo cala.
- Donsela isithende sakho ngokuzithoba ekubhekeni kwakho, uzizwe usulelele ku-quad yakho.
- Gcina umlenze wakho uqondile bese uzama ukugcina amadolo akho asondelene ndawonye ngangokunokwenzeka.
- Bamba ukwelula imizuzwana engu-15 kuya kwangu-30. Khulula futhi uphinde.
- Uma ujwayele ama-quads aqinile, ungaphinde ukwehlise emlenzeni wakho, njengesilinganiso sokuvimbela.
I-3 - I-Hamstring Stretch
Ukubona okuvamile emakhilomitha okugcina omncintiswano umgijimi uthatha isando sakhe (emuva kwethanga) ngenkulumo ebuhlungu ebusweni bakhe. I-hamstring iyindawo evamile kakhulu yokugubha, ikakhulukazi ekupheleni komncintiswano. Nakhu okumele ukwenze uma uhlushwa phakathi kwe-hamstring cramp phakathi nendawo.
- Hambisa ngaphesheya komgwaqo noma ugijima endleleni.
- Yima ngemilenze yakho yawela kanye nezinyawo zezinyawo zakho ndawonye. Umlenze wakho we-cramping kufanele ube ngemuva komunye umlenze wakho.
- Gwema kancane ngeja lakho langemuva ngqo.
- Finyelela ezinyaweni zakho noma ulethe i-torso yakho emilenzeni yakho.
- Bamba ukwelula imizuzwana engu-15 kuya kwangu-30. Khulula futhi uphinde.
- Uma ujwayele ukugxilongwa okunamandla, ungaphinda ukwehlise emlenzeni wakho, njengesilinganiso sokuvimbela.
Uma ngabe lokho kuthungatha akusebenzi futhi uthembele, futhi ukwazi ukuhla phansi, zama lokhu kuthungatha .
Futhi ubone: