Omunye umlenze ube ngcono ukulinganisela
Ukulimala okuningi nokuvela kungathinta ibhalansi yakho futhi kukushiye uzizwe unganamathele ezinyaweni zakho. Isibonelo se-ankle, singakushiya ngokwehluleka kokulinganisela ngenxa yezinyembezi ezinkambeni ezithwala ukulinganisa ekufikeni kobuchopho. Abantu abahlushwa isifo sovame futhi babe nezinkinga ezinzima zokulinganisela ezenza ukuhamba kunzima. Siphinde silahlekelwe ukuzinza ngenxa yenqubo evamile yokuguga.
Ungathuthukisa ibhalansi yakho ngokwenza umzimba olula. Isimo somlenze owodwa kuyisenzo esiphumelele kakhulu sokuthuthukisa ibhalansi. Ikhono lokuma emlenzeni owodwa kubalulekile; uma uhamba, uchitha cishe u-40% wesikhathi sakho unyawo olulodwa phansi njengoba umlenze owodwa ugijima emoyeni.
Ukuthuthukisa ibhalansi yakho kungasiza ukuthuthukisa ukusebenza kwezemidlalo, futhi kungakusiza ukuvimbela ukuwa okungabangela ukulimala okukhulu.
Ukuzivocavoca komlenze owodwa kuyindlela elula yokuqala ukwakha ibhalansi engcono. Kulula ukwenza njengengxenye yohlelo lwakho lokuzivocavoca ekhaya, futhi lungashintshwa ukwandisa inselelo njengoba ibhalansi yakho ithuthukisa.
Ngaphambi kokwenza lokhu noma enye inqubo yokuzivocavoca ukulinganisela, hlola nodokotela wakho ukuze uqiniseke ukuthi lo msebenzi uphephile ukuba ukwenze.
Ukuhlola Ukulinganisela Kwakho
Ngaphambi kokuqala ibhalansi, umzimba wakho ungase ufune ukuhlola ibhalansi yakho ukuthola isilinganiso esisezingeni eliphansi sebhalansi yakho nokulandelela inqubekelaphambili yakho.
Ukuhlolwa kokulinganisela njengokuhlolwa kokusebenza okusebenzayo noma ukuhlolwa komlenze oyedwa kungakunika umqondo wokuthi amasethingi omzimba wakho asebenza kahle kangakanani.
Ukwenza ukuhlolwa kwesibalo esisodwa, landela lezi zinyathelo ezilula:
- Yima ngezinyawo zakho ndawonye.
- Phakamisa unyawo olulodwa emhlabathini, futhi qiniseka ukuthi ungavumeli imilenze yakho ukuthi ithinte (lokhu kungakunika ukuzinza okungaphezulu).
- Buka iwashi ukuze ubone ukuthi kunamasekhondi amangaki okwazi ukuma ngezinyawo kanye nokurekhoda le nombolo.
- Uma ukwazi ukuma ngezinyathelo ezilodwa kumasekhondi angu-60 noma ngaphezulu, zama ukuhlolwa komlenze owodwa ngenkathi umile endaweni encane njengemilenze.
Qinisekisa ukuthi uhlala uphephile ngenkathi wenza uvivinyo - unento ezinzile njengesihlalo noma ekhishini counter eliseduze ukuze ukwazi ukuyithatha uma uqala ukuzizwa unganqamuki.
I-Single Leg Stance Exercise
Ukwenza umsebenzi wokulinganisela umlenze owodwa, landela lezi zinyathelo ezilula:
- Yima ngemuva kwesihlalo noma eduze nento ethile
- Bambelela esihlalweni emuva ngezandla zombili
- Khulisa kancane umlenze phansi
- Gcina ibhalansi yakho imile ngomlenze owodwa kumasekhondi angu-5
- Zama ukwandisa isikhathi esichithwa emi emlenzeni owodwa
- Buyela esimweni sokuqala bese uphinda izikhathi ezingu-5
- Yenza ngomlenze ohlukile
Lokhu kusetshenziselwa ukuguqulwa njengokusimama kwebhalansi Kuthuthukisa. Ngokufaka inselelo ngokuqhubekayo ibhalansi yakho, ungabona ukuthuthuka kokulinganisela nokuzinza. Njengoba ukuqeqeshwa komlenze oyedwa kungaba lula, ungase ukwazi ukuqhubekela phambili ekuzivocavoca okuphambili kakhulu , kodwa hlola nge-PT yakho ngaphambi kokuzama noma yini enzima kakhulu.
Ukulinganisela Ukuthuthukiswa Ukuzivocavoca
Njengoba ibhalansi yakho ithuthuka, ungathuthukisa ukuqina kanye nenselele yokuzivocavoca komlenze owodwa ngokwenza lezi zinguquko:
- Bamba ngemuva kwesihlalo ngesandla esisodwa kuphela.
- Hlala eduze kwesihlalo ngokuphepha, kodwa ungabambeli.
- Vala amehlo akho ngenkathi umile ngezinyawo.
- Hlala endaweni epholile, enezinwele ezinjenge-pillow ye-foam.
- Phakamisa umlenze wakho phansi umthamo owodwa ngaphezulu.
- Yenza ukuvivinya umzimba kwe-T-Stance.
Ukuze uthuthukise ibhalansi yakho ngokuzivocavoca komlenze owodwa, kufanele udale isimo lapho ibhalansi yakho inselele khona. Kumele futhi uphephile ngenkathi wenza umsebenzi wokugqoka umlenze owodwa, ngakho qiniseka ukuthi uhlala uphephile lapho usebenzela ukuthuthukisa ibhalansi yakho.
Ikhono lokuma emlenzeni owodwa kubalulekile ukuhlala uphephile ngenkathi uhamba futhi uhambahamba.
Ukulinganisela okulinganayo komlenze oyedwa kungaba ingxenye eyodwa ohlelweni lwakho lokubuyisela ibhalansi ukugcina uphephile futhi uvimbele ukuwa. Vakashela i-PT yakho futhi ufunde ukuthi ungasilinganisa kanjani ibhalansi yakho ngokuphepha futhi wenze ukuvivinya umzimba kokulinganisa komlenze owodwa ukuqinisekisa ukuthi ukwandisa ukuhamba kwakho kokusebenza nokuzinza.