Funda iNcazelo Yezingqinamba Nezinzuzo Zempilo Yayo
Ukuzivumelanisa nezimo kungukuthi ukuhamba kuhlanganisiwe noma iqembu lamajoyina noma ikhono lokuhambisa amalunga ngempumelelo ngokuhamba okuphelele kokuhamba. Ukuqeqeshwa kokuziphendulela kufaka phakathi ukuzivocavoca ukuze ukhulise imisipha futhi kungabandakanya imisebenzi efana ne yoga noma i-Tai Chi. Ukwenza ngcono ukuguquguquka kwakho kungakusiza ukuhamba kahle kakhulu kulo lonke usuku.
Ukuguquguquka Incazelo
Cishe uyazi ukuthi kusho ukuthini uma othile ethi ziguquguqukile.
Ngokuvamile kusho ukuthi bangafinyelela phansi futhi bathinte izinzwane zabo noma baphonte ngokujulile zibe yi- squat . Kodwa incazelo yokuguquguquka iyinkimbinkimbi kunokuba nje ukwazi ukwenza okulula.
Ngokomkhandlu waseMelika Wokuzivocavoca (ACE), ukuguquguquka kwemvelo kuchazwa ngokuthi "ukuhamba kweqembu elihlangene noma iqembu lamajoyina noma izinga lokunakekelwa kwezicubu ezithathwa yiqembu lesisulu." Lokhu kusho ukuthi iqoqo ngalinye nelinye ngalinye lemisipha emzimbeni wakho lingase libe nokuhamba okuhlukile kokuhamba (ROM) noma izinga elihlukile lokuguquguquka. Ezinye izindawo zomzimba wakho zingase zibe nzima kakhulu, okusho ukuthi imisipha izwa imfushane futhi ivinjelwe. Ezinye izindawo zomzimba wakho zingase zizizwe zikhululekile futhi ungakwazi ukwandisa nokuhambisa lezo musipha ngokukhululekile.
Isibonelo, ungase ube nezimo eziguquguqukayo ezintsheni ze-hamstrings, okuvumela ukugoqa futhi uthinte izinzwane zakho. Kodwa imisipha yakho (i-quadriceps) ingaba yinkimbinkimbi (i-inflexible) ngakho kungase kube nzima kuwe ukuma ngqo noma ukugoba emuva.
Abantu abaningi abasebenza ehhovisi usuku lonke bahlakulela izintambo ezingapheli ngenxa yokuhlala usuku lonke. Lesi esinye sezizathu ukuthi ochwepheshe bezempilo batusa ukuthi ume bese uhambisa imizuzu embalwa njalo ngehora.
Kuyini Ukuqeqeshwa Ukuvumelana Nezimo?
Ukwehlisa kuthuthukisa ukuguquguquka. Kodwa akudingeki wenze amahora wokulula ukuze ujabulele izinzuzo zokuqeqeshwa okuguquguqukayo.
Ungathatha isigaba esilula noma wenze ividiyo e-intanethi egxile ekuzivocavoca ekutheni uthuthukise uhla lokuhamba kuwo wonke umzimba. Lezi zinhlelo ziqala ngokufudumala ukuze zikhulise izinga lokushisa lomzimba wakho. Khona-ke, bathuthuka ngokusebenzisa uchungechunge lwezivivinyo zokulula ukuze zikhulise imisipha ezinyaweni zakho, imilenze yakho, izinkalo zakho kanye nesifuba, futhi ekugcineni uphakamise ikhanda nentamo.
Kunezinhlobo ezahlukene zokwelula ukuthuthukisa ukuguquguquka kwemvelo.
- Ukwelula okuqinile. Uya endaweni esondeza umsila ohlosiwe futhi ubambe isikhundla samasekhondi angu-15-60. Kungcono ukukhumbula ukuphefumula njengoba ubambelela ngalunye.
- Ukwelula kweDynamic . Uhamba endaweni engekho esimweni esilula isisulu esilungile. Ukweluleka kwamandla okuvame ukubandakanya ukunyakaza okuncane futhi ngezinye izikhathi kuthiwa yi-ballistic stretches.
- Ukwelula okusebenzayo okwehlukile (AIS). Uhambisa ukujoyina kwakho ngokusebenzisa uhla oluphelele lokuhamba, ubambe i-endpoint kancanyana kuphela, bese ubuyela ekuqaleni bese uphinda. Abagijimi abaningi kanye nokuzivocavoca abakhuthele basebenzise ukwehlukanisa okusebenzayo okuzenzekelayo ukuvimbela ukulimala noma ukungalingani kwemisipha.
Akudingeki uthathe iklasi elalinikezele ukwenza ukuqeqeshwa okuguquguqukayo. Izivivinyo eziningi zivele zengeze imizuzu embalwa yokwelula ekupheleni kokusebenza kwabo kwansuku zonke ukuze ziphumule imisipha futhi ithuthukise uhla lwezinyathelo.
Noma ungathatha imizuzu emihlanu kuya kweyishumi ukusalela ekuseni ngemuva kokuphuma embhedeni. Imaminithi embalwa yokuqeqeshwa okuguquguqukayo usuku ngalunye ingahlinzeka izinzuzo.
Enye indlela yokuthuthukisa ukuguquguquka kokusebenza ukukwenza izimo ezahlukene zokuqeqeshwa kwe-cardio namandla (okubizwa nangokuthi ukuqeqesha okuhamba phambili). Isibonelo, ukuzivocavoca komzimba kuqinisa i-quadriceps emlenzeni owodwa kepha kunweba (kuhlanganisa) ukuhlanganiswa kwe-hip komunye. Izibhamu zokubhukuda ezihlukene zikhuphula ukuguquguquka kwesimo sangemuva nangemuva. Futhi ukuhamba kuqinisa umzimba ophansi kepha futhi kwandisa ukuguquguquka komzimba ohlangene.
Izwi elivela
Abazivocavoca abafaka ukuqeqeshwa okuguquguqukayo njengengxenye yohlelo lokuzivocavoca olulinganiselayo bajabulela izinzuzo eziningi.
Ukuzivivinya umzimba kungasiza ukunciphisa ukucindezeleka nokuthuthukisa indlela umzimba wakho uhamba ngayo futhi uzizwa nsuku zonke. Ukuzivumelanisa nokuguquguquka okungcono kungabangela nokuhleleka okungcono. Zonke lezi zinzuzo zikusiza ukuba uhambe kaningi kulo lonke usuku bese ushisa amakholori amaningi. Ngakho uma uzama ukulahlekelwa isisindo, kuwukuhlakanipha ukufaka izimo zokuguquguquka ohlelweni lwakho lokulahlekelwa isisindo .