Kungani udinga ukwelula
Ukuzivumelanisa nezimo kuyindawo eyodwa yokuzikhandla esingacabangi ngakho, ngaphandle kokwenza izinyathelo ezimbalwa ngaphambi noma ngemuva kokuzivocavoca. Eqinisweni, ukweluleka yinto eyodwa iningi lethu elinyukayo njengoba siphelelwa yisikhathi, amandla nesisusa . Ngemuva kwalokho, ukwelula akushisi amakholori amaningi ngakho kungani ukhathazeka?
Ukuphila okunempilo futhi kufanele kungaphezu kokukhipha amakholori nje. Esinye isizathu sokuthola isikhathi sokusula yilona iqiniso elula ukuthi izimo eziguquguqukayo zivumela amalunga akho ukuba athuthele ukuhamba okugcwele.
Uhla oluphelele lwe-motion yilokho othola khona kakhulu ekusebenziseni ngalunye futhi, ngenxa yalokho, ukusebenza kwakho.
Indlela Imisipha Ye-Tight Inokulimaza Ukusebenza Kwenu
Cabanga ngalokho okwenzekayo uma uqinile endaweni ethile emzimbeni wakho. Uma unezintambo eziqinile, mhlawumbe awukwazi ukwenza isikwele esincane - ufihla phansi phansi nangemva kwakho, i-abs iboshwe, amadolo ngemuva kwezinzwane.
Uma izinyathelo zakho ziqinile, mhlawumbe awukwazi ukwehla phansi noma mhlawumbe ezinye izingxenye zomzimba wakho zizokwazi ukukhokhela lezo ziqhwa eziqinile.
Lokho kusho izinto ezimbili: Awutholi okusemandleni akho kulowo msebenzi futhi, uma uqhubeka wenza kanjalo, ungaqeda ukulimala okuphindaphindiwe.
Izinzuzo Zokudambisa
Ukwehlisa akusizi nje ukuthi uzuze kakhulu ukusebenza kwakho, kungakusiza ukuthi uzizwe ungcono uma ukhula. Eqinisweni, ezinye zezinzuzo zokwelula zihlanganisa:
- Ukusebenza okuthuthukisiwe kanye nengozi encane yokulimala. Inothi elilodwa: Ucwaningo luye lwabonisa ukuthi ukwelula akusizi ukunciphisa ukukhathazeka okuvela emsebenzini wakho, ngakho ungalindeli ukuthi uphulukise konke okukuyo. Noma kunjalo, ukugcina izinga lokuguquguquka okudingayo ukuze usebenzise ngokuphepha kubalulekile empilweni yakho yonke.
- Ukuncipha kwe- muscle nokunciphisa okuthuthukisiwe
- Ubuhlungu obuphansi obuphansi emuva
- Ukwandisa igazi kanye nezondlo kuzicubu
- Ukusebenzisana ngcono
- Ukukhulula ukungezwani kwesisindo esiningi
- Ukukhuthaza ukulungiswa kwemisipha ngenkathi kunciphisa ukucindezeleka
- Ukusiza ekuhambeni okungenabuhlungu
- Kuzizwa kuhle
Indlela Yokunqamula
Ukusetha uhlelo lokuguquguquka kulula, uma unezivivinyo ezithile kanye nomqondo omuhle wokuthi ungayenza kanjani ngokufanele.
Ukwehlisa kungenye yezindlela ezinomusa kakhulu zokusebenza umzimba wakho futhi into engcono kakhulu ngakho ungayenza noma kunini, cishe noma kuphi.
Awudingi imishini ekhethekile, isikhashana nje kanye nesethi eqinile yomzimba wakho wonke.
Ezinye iziqondiso eziyisisekelo mayelana nokwelula:
- Sula emva kokuzivocavoca kwakho - Izifundo zibonise ukuthi ukwelula ngaphambi kokuzivocavoca akunciphisi ingozi yokulimala noma ukukhathazeka. Eqinisweni, ukwehlisa imisipha ebandayo kungabangela ukulimala. Uma umgomo wakho ukwandisa ukuguquguquka kwemvelo, kungcono ukwelula emva kokuzivocavoca kwakho lapho imisipha yakho ifudumele futhi iphendulwa. Ungakwazi futhi ukwelula emva kokugeza okushisayo noma ukucwilisa ebhukwini elishisayo.
- Sula imisipha oyisebenzisayo ngesikhathi sokuzivocavoca - Uma ungenaso isikhathi esiningi, gxila emisipha yakho emikhulu noma imisipha ejwayele ukuba yinkimbinkimbi ezinjengezintambo, ama-quads, ama-hamstrings, amathole, nesifuba.
- Ungadonsa - Uma usulele u-static, ungadli. Bamba indawo ekhululekile kuze kube yilapho uzwa ukudonsa ngomusa emisipha yakho. Akufanele ukulimaza futhi ukugubha kungabangela ukuthi udonse umsila.
- Bamba ukwehlisa ngakunye imizuzwana engu-15-30 ukuze uthole izinzuzo eziguquguqukayo kakhulu.
- Nciphisa usuku lonke - Ukudambisa uma ushushu kungakhuphula ukuguquguquka, kepha ukwelula kulo lonke usuku kungakusiza ukunciphisa ukucindezeleka nokucindezeleka. Uma unamathele emsebenzini, zama lezi zihlezi ezisebenzini zehhovisi .
Ukuzikhandla kwakho kokuziphendulela
Ukusebenza okunamandla okuguquguqukayo akudingeki kuthathe isikhathi eside. Eqinisweni, ungathola ukuqoqwa komzimba okuphelele ngokuzivocavoca okuyisisekelo nje.
Ukuzivocavoca ngezansi kuhloswe ukwelula yonke imisipha emikhulu, ikakhulukazi imisipha ejwayele ukujula njengesifuba, ama-hamstrings kanye nezinkalo.
Yenza lokhu kulandelwa emva kokuzivocavoca kwakho futhi usuku lonke ukukhuthaza ukucindezeleka okungaphansi, ukuphumula okwengeziwe, nokusakaza okungcono.
| Ukuziphendulela Ukuzivocavoca |
| I-Hamstring Stretch - Ukuma, thatha umlenze owodwa ngqo phambi kwakho, uhlala esithendeni. Ngenhla ephindaphindiwe, phumula kusuka ezinqulwini uze uzizwe ululale ngemuva kwemilenze. Bamba imizuzwana engu-30 bese uphinda ngaphesheya. |
| Inkomo Yelulela - Thatha inyawo elilodwa ngemuva kwakho, umlenze uqonde. Cindezela isithende emuva emuva uma uguqa ibhande langaphambili, uzizwa ululale ithole. Bamba imizuzwana engu-30 bese uphinda ngaphesheya. |
| I-Chest Stretch - Uhlezi noma umile, thatha izingalo ngemuva kwakho, ugijime iminwe ndawonye uma unamandla (uma kungenjalo nje ungathatha izingalo emuva ngangokunokwenzeka). Gwema izingalo bese uphakamisela kancane, uzizwa ulula esifubeni sakho. |
| I-Triceps Yelulela - Uhlezi noma umile, uthatha ingalo eyodwa ngqo bese ugoba u-elbow, uthatha isandla ngemuva kwekhanda lakho. Sebenzisa esinye isandla ukuze udonsa ngobumnene phezu kwendonga, uzizwe ulula ngemuva kwengalo yakho. Bamba bese uphinda ngakolunye uhlangothi imizuzwana engu-30. |
| Ukugoba Ngehlombe - Uhlezi noma umile, thatha ingalo efanele ngakwesokudla esifubeni ukuze iminwe yakho ikhombe odongeni lwesobunxele. Sebenzisa isandla sakho sokunxele ukudonsa ingalo, welula ihlombe. Bamba imizuzwana engu-30 ohlangothini ngalunye. |
| Ukuhleka kwe-Hip - Ukulala phansi, uwele unyawo lwesokunxele phezu kwedolo langakwesokudla. Gcoba izandla ngemuva kwethanga langakwesokudla bese ubambezela kahle umlenze kuwe, ugcine umzimba okhululekile ukhululekile. Bamba imizuzwana engu-15-30 bese uphinda ngaphesheya. |
> Imithombo:
> Herbert RD, de Noronha M, Kamper SJ. Ukwehlisa ukuvimbela noma ukunciphisa ubuhlungu besisu emva kokuzivocavoca. Database Cochrane Yokuhlolwa Okuhlelekile 2011, Issue 7. Art. Inombolo: CD004577. I-DOI: 10.1002 / 14651858.CD004577.pub3.
> Izindlela Ezixilisayo Zokunciphisa Ubunzima Bokuhlukunyezwa Nezingxube (Ingxenye 2). > ACE Fitness. https://www.acefitness.org/prosourcearticle/5414/stretching-techniques-for-alleviating-muscle.