Hlala futhi ufinyelele ukulinganisa okulula kwe-back back and hamstring flexibility
Ukuhlolwa kokuhlala nokufinyelela kuyindlela ejwayelekile kakhulu yokulinganisa emuva okuphansi nokugcizelela ukuguquguquka .
Ngenxa yokuthi u-tightness e-back back kanye ne-hamstrings ngokuvamile uhlobene nobuhlungu bomzimba nokuqina, lokhu kuhlolwa kungasiza ekunqumeni ingozi yomuntu yokwenza ubuhlungu nokulimala esikhathini esizayo. Sekusetshenziselwa ukuzivocavoca umzimba kanye nabaqeqeshi bezempilo amashumi eminyaka ukuhlola ukuguquguquka kokuqala ngaphambi kokuqala uhlelo lokuzivocavoca futhi kuphindwe emva kwamasonto ambalwa ukucacisa intuthuko.
Ngenxa yokuthi sekude isikhathi eside, ine-database enhle kakhulu yemiphumela kuwo wonke amaqembu nobudala. Ngenxa yalesi sizathu, abantu baqhubeka bewasebenzisa ukuqhathanisa ukuguquguquka komuntu emkhakheni wesilinganiso sobulili nobudala babo.
Isivivinyo sokuhlala nokufinyelela sinomthwalo wabantu abagxekayo abakholelwa ukuthi akuyona indlela ewusizo yokusebenza, noma "ukuphila kwangempela," okuguquguqukayo, futhi ngivame ukuvumelana. Sidinga kangaki ukuhlala phansi phansi imilenze yethu iqonde phambi kwethu futhi sifinyelele izinzwane zethu? Ngingacabange njalo. Ngakolunye uhlangothi, kungakanani kudingeka sidonsa futhi sikhethe okuthile (abagibeli begolfu, abadlali be-tennis, i-baseball), bangene endaweni yokugijima (ukugibela noma ukuhamba ngebhayisikili), noma ukukhahlela okuthile (ibhola)? Lezi yizibonelo zangempela zokuphila lapho kudingeke khona ukubuyela emuva okuhle nokuncintisana. Kodwa ukuhlala nokufinyelela akuwenzi umsebenzi omuhle wokulinganisa kahle.
Ukuhlolwa okusha okuguquguqukayo okwamanje kuthuthukiswa, futhi abaqeqeshi abaningi kanye nababelapha basebenzise izinguqulo zabo namakhasimende.
Kodwa kuze kube yizivivinyo ezikhethekile zokuzivumelanisa nezimo ezihlukahlukene, ukuhlala nokufinyelela kungasiza ukulandelela izinguquko eziguquguqukayo ngokuhamba kwesikhathi. Uma isetshenziselwa le njongo, ingaba ithuluzi lokuhlola eliwusizo lokuguquguquka okujwayelekile.
Indlela yokwenza i-Sit futhi ifinyelele ukuhlolwa
- Uzodinga ibhokisi lokuhlola elihle lokufinyelela nokufinyelela.
- Qhathanisa amanani ku-Sit futhi ufinyelele amabhokisi okuhlola
- Susa izicathulo zakho bese uhlala phansi phansi imilenze yakho ivuliwe phambi kwakho ngamadolo ngokuqondile nezinyawo eziphambene nomphetho wangaphambili webhokisi lokuhlola.
- Ngokuhamba kancane, ukunyakaza okuqhubekayo, lithelela phambili ezinkalweni, gcina amadolo akho ngqo futhi ubeke isandla sakho phezulu kumbusi kuze kube yilapho ungaya khona.
- Yandisa ngangokunokwenzeka, irekhoda umphumela ngo-cm, uphinde uphinde uphinde ubuye izikhathi ezintathu.
- Isilinganiso semiphumela yakho yesikolo sakho sokugcina.
Okuthi Uhlala Nakho Nokufinyelela Imiphumela Yokuhlolwa Kusho ukuthini
Imiphumela yokuhlala nokufinyeleleka iqhathanisa ukuguquguquka kwakho ngokwesikhathi futhi uqhathanisa isikolo sakho ezinkambisweni, noma ezilinganisweni, ngobulili nobudala bakho. Ukuguquguquka okwanele okuphathelene nokukwazi ukufinyelela ezinzwaneni zakho ngenkathi ugcina imilenze yakho iqondile. Uma ungeke ukwazi ukufinyelela ezinzwaneni zakho (uphawu lwama-26-cm kumbusi), ukuguquguquka kwakho kungaphansi kokunconywa.
Hlala uphinde ufinyelele izikolo zokuhlolwa
Amadoda amadala - aphumela ngamasentimitha (cm)
- Ngaphezulu kuka-34 = Kuhle kakhulu
- 28 kuya ku-34 = Ngaphezulu kwesilinganiso
- 23 kuya ku-27 = Isilinganiso
- 16 kuya ku-22 = Ngaphansi kwesilinganiso
- Ngaphansi kwe-16 = Okubi
Abafazi Abadala - kuphumela ngamamentimitha (cm)
- Ngaphezulu kuka 37 = Kuhle kakhulu
- 33 kuya ku-36 = Ngaphezulu kwesilinganiso
- 29 kuya ku-32 = Isilinganiso
- 23 kuya ku-28 = Ngaphansi kwesilinganiso
- Ngaphansi kwe-23 = Kubi
Thuthukisa ukuzithoba kwakho
Uma unesimo esincane sokuzivumelanisa , ungakwazi ukwandisa ukuguquguquka kwakho ngokusula amaqembu amakhulu ama-muscle izikhathi ezintathu ngesonto.
> Imithombo:
> I-American College of Sports Medicine. Izinkombandlela ze-ACSM zokuvivinywa kokuzivocavoca ne-Prescriptio n, Edition ka-7. ULippincott Williams noWilkins: Philadelphia; 2006.
> I-Canadian Physical Activity Fitness kanye nokuHlola okuPhila, uhlelo lwesibili. I-Canadian Society ye-Physiology yokuzivocavoca. 2001.
Ukudalula
Ku- Fit, abalobi bethu bezobuchwepheshe bazibophezele ekucwaningeni nasekubhala izibuyekezo ezizicabangelayo nezihleliwe ezizimele zemikhiqizo engcono kakhulu empilweni yakho nasemndenini wakho. Uma uthanda lokho esikwenzayo, ungasisekela ngokusebenzisa izixhumanisi zethu ezikhethiwe, okusihola ikhomishini. Funda kabanzi mayelana nenqubo yethu yokubuyekeza .