Ukuguquguquka komuntu kubhekisela ekwenzeni kwamalungu akho ukuhambisa uhla olugcwele lokunyakaza. Kuzo zonke izinto ezihlanganyelwe nazo zonke izinto, kukhona uhla olunempilo lokunyakaza olushintsha kuye ngokuthi yini oyenzayo.
Yikuphi Ukulinganisela Okulinganiselwe?
Ngivame ukuzwa amaklayenti athi izinto ezinjengalezi, "Nginamandla kakhulu ... Angikwazi ngisho nokuhlukanisa njengoba ngangivame!" Um, lokho empeleni kuvamile.
Yini engavamile ukuthi, kahle, ukwazi ukwenza ukuhlukaniswa ngaphandle kokuqeqeshwa njengomuntu ozovama ukudlala umzimba nsuku zonke.
Yebo, abanye bethu banokushintshashintsha okulinganiselwe futhi kunezici ezihlukahlukene ezingena kulokho:
- Izakhi zakho zofuzo - Abanye abantu banezimo eziguquguqukayo kunabanye futhi okungenzeka kube ngenxa yezakhi zofuzo ezizuze njengefa
- Isakhiwo esihlangene - Ngenkathi sonke sinesisekelo esisodwa esiyisisekelo, izingxenye zethu zihlelwe ngokuhlukile, ezingashintsha indlela oguquguqukayo ngayo
- Ukuqina kwezingxenyana, ama-tendon, izicubu ezixhunyiwe kanye nezinhlanzi
- Amandla eqembu eliphikisayo lomzimba
Izinzuzo Zokuziphendulela
Ngakho-ke, udlula kaningi kangakanani ukwelula ekupheleni kokuzivocavoca kwakho? Ngiyakwenza njalo, kepha ngikhunjuzwa ukuthi kungani kubalulekile uma ngifika ngezinzuzo:
- Ukusebenza okukhulayo: Uma ukujoyina kwakho kuguquguqukayo, kudinga amandla angaphansi ukuhamba phakathi kokuhamba komsebenzi okwenzayo.
- Ukuhlelwa okungcono
- Ukuhlukumeza komzimba okuncane nokucindezeleka
- Inengozi yokunciphisa yokulimala
- Ukwanda kwegazi ku-joints
- Ukubambisana okukhulu
- Ukunciphisa ubuhlungu obuphansi emuva
- Ukuphumula okuningi kwengqondo nomzimba
Lolu luhlu oluhle kakhulu nolunye olushukumisela ukuba ngenze lokho kunwetshwe nsuku zonke.
Ingabe Kufanele Ngiyeke Ngaphambi Kokuqeqeshwa Kwami?
Lokhu kuyinto esasijwayele ukuyenza ezinsukwini ze-Olden, sisa ngaphambi kokugijima noma ukuqeqeshwa, kodwa izifundo manje zibonisa ukuthi ukwelula ngempela akukwenzi okuningi ukuze kukulungisele ukuqeqeshwa noma ukunciphisa amathuba akho okulimala noma ukukhathazeka ngemuva kokuzivocavoca.
Kwezinye izimo, ukwelula kungenza izinto zibe zimbi nakakhulu, ngakho-ke ochwepheshe batusa ukunweba emva kokuzivocavoca kwakho, lapho imisipha yakho ifudumala futhi ihamba kahle.
Indlela engcono kakhulu yokwehlisa
Uma usule, ufuna ukulandela imithetho embalwa eyisisekelo:
- Sula ngemva kokufudumala noma, nakakhulu, ngemuva kokuzivocavoca kwakho. Ungakwazi ngisho nokwelula emva kweshazi esishisayo noma uhlezi esibhebheni esishisayo.
- Nciphisa amaqembu amakhulu ama-muscle owasebenze ngesikhathi sokuzivocavoca kwakho
- Bamba ukwelula ngakunye ngamasekhondi angu-15-30. Noma kunjalo kunalokho akukwandisi ukuguquguquka kwemvelo (kodwa, uma kuzizwa kuhle, hamba khona)
- Ungakwazi ukwelula nsuku zonke kodwa kufanele udubule okungenani izikhathi ezingu-3-5 ngesonto
- Ungadabuki lapho usule - Lokhu kungabangela ukulimala.
- Yelula kuphela ngokusemandleni akho. Akufanele uzizwe ubuhlungu uma usule - Kufanele uzizwe uhle!
- Ukwehlisa kubaluleke kakhulu njenganoma iyiphi enye ingxenye yokuzivocavoca kwakho ngakho ngizokwenza izandla zami uma wenza okwenu.
Imithombo:
> Umkhandlu waseMelika Wokuzivocavoca. Umhlahlandlela we-ACE Personal Trainer , 5th 2014.
U-Herbert R, uGabriel M. Imiphumela Yokudambisa Ngaphambi Kamuva nangemva kokusebenzisa i-Muscle Soreness kanye noHlelo Lokulimala: Ukubuyekeza Okuhlelekile. BMJ 2002; 325: 468.