Ukuziphendulela, okulinganiselwe njengendlela yokunyakaza onayo ngokuhlanganyela okuhlangene, kungenye yezinto ezinhlanu eziphathelene nokuphila , futhi kuyisici esibalulekile sempilo esebenzayo . Uma ngabe uhla lwakho luhamba kanjani nganoma yisiphi isizathu, kunzima ukwenza imisebenzi yokuphila kwansuku zonke, njengokufinyelela izingalo zakho phezulu ukuze uphakamise izinto ezivela emashalofini aphakeme, noma ukugoqa phezu kokukhetha okuthile phansi.
Ukuzivumelanisa nezimo ezinzima kuhlobene nokulimala kokulimala kanye nokulimala okwesikhashana, okugcizelela ukubaluleka kokulondoloza uhla oluhle lokunyakaza phakathi nenqubo yokuguga.
Kunezindlela eziningi zokugcina nokukhulisa ukuhamba okuningi, kufaka phakathi i- yoga , i-Pilates, ukuqeqeshwa kwamandla athile, ngisho nokuqhuma kobuciko , kodwa ukusabalala okujwayelekile kusele indlela yokusebenza ukuze uguquguquke. Ukubanjwa, yiqiniso ukuthi kunezinhlobo eziningi zokulula, kanti njengoba ucwaningo luqhubeka phakathi kwenkambu, ochwepheshe bafunda kabanzi mayelana nokuthi kufanele bahlanganise nini nokuthi bangabeka kanjani uhlobo ngalunye lokusabalalisa nokuthi ngabe izinhlobo ezithile zokwelula zifanelekile ngezikhathi ezahlukene, imisebenzi, noma abantu abathile.
Yini engamangalisa ukuthi izitayela ezimbili zokwelula eziye zasetshenziselwa izindlela zokwenza ukuqeqeshwa okuguquguqukayo ziye zaqala ukuphuma ngesitayela. Lokhu akusho ukuthi akusikho isikhathi noma indawo yokwenza noma yikuphi, kodwa nje ukuthi kufanele ucabange ngokucophelela ngendlela ongayisebenzisa ngayo ekuqeqeshweni kwakho, futhi uma kufanelekile ukusebenzisa.
Nakhu okudingayo ukwazi nge-static stretching kanye ne-ballistic stretching.
Izisekelo eziyisisekelo eziqondayo
Isitatimende esithintayo yilokho abantu abaningi abakucabangayo lapho bezwa igama elithi "ukwelula." Uhambisa esondweni esithile, uwubambe endaweni yamasekhondi angu-10 kuya kwangu-60, bese uyakhululwa ngaphambi kokuthuthela esondweni esilandelayo.
Isibonelo, uma wenza ukuma kwe- quadriceps emihle, uguqa idolo elilodwa, uphakamise unyawo lwakho emhlabathini, uthathe unyawo oluphakanyisiwe ngesandla sakho, bese udweba isithende sakho emaceleni akho, ubambe isikhundla lapho uzwa ukulula okuhle phansi phansi kwethanga lomlenze wakho ophakanyisiwe.
Akukho lutho olungalungile ngokuthungwa kwe-static, futhi empeleni, kuyindlela ephumelelayo yokugcina nokuthuthukisa ukuhamba kokuhamba. Lokho kusho ukuthi isifundo sokubuyekezwa sika-2015 esashicilelwe encwadini ethi Applied Physiology, Nutrition, kanye noMetabolism , sathola ukuthi, ngokungahambisani nenkolelo evamile, ukuhamba ngokushelela ngaphambi kokuzivocavoca akunciphisi amathuba okulimala. Ukwengeza, isifundo se-2014 eshicilelwe ku -Journal of Strength and Conditioning Research sathola ukuthi ukuma kwesiteleka ngaphambi kokuzivocavoca kunganciphisa ukusebenza uma uhlanganyela ekuqeqesheni amandla noma ezinye izinhlobo zokuzivocavoca ezidinga amandla okuqhuma, njenge-sprinting noma i-jumping. Lokhu kwenza isiteji sokuqala sokusebenza sisezingeni eliphansi kunalutho kubantu abaningi, ikakhulukazi abagijimi kanye nabantu ngabanye abagxile ekuqeqeshweni kwamandla.
Lokhu akusho ukuswebeka kwe-static akunawo indawo-kuyakwenza; kodwa ukuze uthole inzuzo enkulu-okuwukuthi, ukugcina noma ukwandisa ukuhamba okuhamba phambili-kufanele wenze isisindo esilandelayo emva kokuzivocavoca noma njengendlela yokuzijwayeza kwakho emva kokufudumala okufutshane.
Kunoma yikuphi, le ndlela ikunika ithuba lokugxila ekuguquguqukeni ngenkathi imisipha yakho ifudumala futhi ihamba kahle, ikulungele ukuthuthela ekugcineni (noma idlule!) Uhla lwakho olujwayelekile lokuhamba ngendlela elawulwayo nephephile.
Ama-Ballistic aqondayo ayisisekelo
Ukwehlukaniswa kweBaltiki kungenye indlela yokwelula okuye kwaba yinselelo yocwaningo lwanamuhla ngenxa yokukwazi ukulimala. Lokho kusho ukuthi, kungenzeka ukuthi uke wavula ukukhanya kwe-ballistic ngesikhathi esithile empilweni yakho. Cabanga nje emuva esikoleni samabanga aphansi okwesikhashana. Uma ngabe uthisha uthisha wezempilo ukufundisa ukuthi uhola "i-butterfly stretch", cishe uyenzile ngokubala.
Ngenkathi lo mkhuba usuqalile ukushintsha, othisha abaningi be-PE babesebenzisa abafundi babo ukuze bafunde:
- Hlala phansi bese ulethe izinyawo zakho ndawonye.
- Vula amadolo akho ububanzi, ngakho izithanga zakho zangaphandle zifinyelele emhlabathini.
- Dweba izithende zakho emzimbeni wakho ngangokunokwenzeka.
- Gubha amadolo akho phezulu futhi phansi njengendlela i-butterfly ephoqa amaphiko ayo ukuze welule ubuhlungu bakho.
Yilokhu ukugcina kokugcina, "bhuqa amadolo akho phezulu naphansi," okwenza lokhu kube lula.
Eqinisweni, ukwelula kwe-ballistic kuyindlela yokwelula lapho uqhuma khona noma ukuphonsela umzimba wakho ngokuphindaphindiwe uhambisane nendawo yakhe yemvelo yokunyakaza ngokusebenzisa amandla, amandla, noma amandla adonsela phansi. Phezulu, kubonakala kusebenza kahle, futhi ngokuqinisekile, abagijimi nabadansa basebenzisa indlela yokuthuthukisa ukuguquguquka kwazo. Lokho kusho ukuthi kubhekwa njengendlela eyithuthukisiwe kakhulu engcono kakhulu kwesokunxele kubagijimi bezinga eliphakeme abanokulawulwa okudingekayo kanye ne-finesse ukuba bahlanganyele ekunyakeni kwe-ballistic ngaphandle kokufaka ingozi ekulimazeni.
Ngokwesilinganiso sokuzivocavoca, kunezinzuzo ezimbalwa eziphawulekayo (uma kuqhathaniswa nezinye izinhlobo zokwelula), futhi ingozi enkulu yokuqhathanisa imisipha edonsa noma izinyembezi ngenxa yemvelo ye-methodistic. Kufanele kungavamile (uma kwenzeka) kufakwe isimiso esivamile sokwelula.
I-Ballistic Stretching Akuyona Eyodwa Njengokuchofoza Okusebenzayo
Kubalulekile ukuqaphela, noma kunjalo, ukuthi ukwelula kwe-ballistic nokusebenza okusebenzayo akuyona into efanayo. Lezi zindlela ezimbili zokwelula zivame ukudideka ngoba akukho nguqulo ehilela ukubambelela isikhathi eside. Lokho kusho ukuthi kunezimpikiswano ezinkulu phakathi kwezindlela.
Ukwelula okusebenzayo (ngezinye izikhathi okubizwa ngokuthi ukunwetshwa okunamandla) kuyindlela yokwelula lapho uthatha khona amalunga akho ngokusebenzisa uhla lwawo olugcwele lokuhamba ngendlela engalawulwa ngaphandle kokubamba iqhaza ekupheleni kobubanzi. Isibonelo, ukwenza imibuthano yesandla, iminyango yomlenze, amaphaphu ahamba phambili, noma izikwele ezijulile ze-air ngaphambi kokuqala ukuqeqeshwa kwakho konke kuzobhekwa njengezinhlobo zokwelula okusebenzayo.
Ukwehlukanisa okusebenzayo kuhlukile ekululazeni kwe-ballistic ngoba ukuqhuma nokuqhuma okuxosha amajoyina akho kudlule ukuhamba kwawo kwemvelo akukwenziwa; Kunalokho, uvele uthatha umzimba wakho kumkhawulo walo ngendlela elawulwayo eqhubekayo. Ukweluleka okusebenzayo kuye kwanda ekuthandweni ngoba izifundo, njengokufunda kuka-2015 okukhulunywe ngenhla, zibonisa ukuthi kusebenza kahle lapho ulungiselela umzimba wakho ukuze usebenzise umzimba, ukuthuthukisa ukusebenza nokunciphisa amathuba okulimala, kunokuba ulandele isiteji. Lokhu kuyiqiniso ikakhulukazi uma wenza ukwelula okusebenzayo okulingisa izinhlobo zokunyakaza ozowenza ngesikhathi sokusebenza kwakho. Isibonelo, ukwenza amadolo aphezulu kanye nesibhakela ukukhahlela ngaphambi kokusebenza okujwayelekile.
Ukunyakaza okuqinile ngokubhekiselwe kweBalistic Stretching
Uma kuqhathaniswa nokwehliswa kwe-static ne-ballistic, izinto eziyinhloko okumelwe zikhumbule ukuthi ifomu ngalinye lifanelekile ezimweni ezihlukene nakubantu. Ukwelula okuqinile kungafaneleka kubo bonke abantu, kuhlanganise nabantu asebekhulile, ngenxa yemvelo elawulwayo nokusebenza kwayo ekugcineni nokuthuthukiswa kwezinyathelo eziningi, ikakhulukazi uma kwenziwa ngokulandela isimiso sokuzivocavoca.
Ukwelula kwe-Ballistic, ngakolunye uhlangothi, akufanelekile kubo bonke abantu ngenxa yendlela yakhe ephakeme kakhulu. Njengalokhu, kufanele kukhawulelwe kubadlali abaphambili noma abadansa, noma labo abanomkhuba owenzayo ngendlela ephephile. Uma ungaqiniseki ukuthi uwela esigabeni, udobele amabhethi akho bese unamathele ngokuthungula kwesiteji.
Izindlela ezinhle kakhulu
Imihlahlandlela yomsebenzi ka-2008 ka-2008 ekhishwe yi-American College of Sports Medicine (ACSM) iphakamisa ukuthi abantu abadala bagcwalisa okungenani izigaba ezimbili kuya kwezintathu zokuqeqesha ukuguquguquka ngesonto ngalinye. Lezi zinhlanzi kufanele zibheke wonke amaqembu amakhulu ama-muscle, uthathe izingxenye zakho ngokusebenzisa uhla olugcwele lokuhamba. Ngenkathi kungcono kuwe ukuthi unqume ukuthi ungafaka kanjani ukuqeqeshwa kwezimo eziguquguqukayo phakathi nesimiso sakho semasonto onke, nansi amaphuzu ambalwa aphephile futhi asebenzayo:
- Hlanganisa ekusakazeni okusebenzayo ngaphambi kwe-cardio nokuqeqesha amandla njengengxenye yesimiso sakho sokufudumala. Khetha ukwehlukanisa okusebenzayo okubhekiswe kumacembu ama-muscle afanayo namajoyina ozosebenza ngesikhathi sakho se-cardio noma isimiso samandla. Ngokwesibonelo, uma uhlela ekwenzeni izikwele ezilinganiselwe, uchungechunge lwezikwele ezijulile zomoya zingasiza ukulungisa umzimba wakho ngenani elilinganiselwe.
- Yenza isilula esilandelayo ngemuva kwe-cardio yakho noma izikhathi zokuqeqesha amandla. Target wonke amalunga akho amakhulu namaqembu omzimba. Bamba ukwelula ngakunye imizuzwana engu-10 ukuya kwangu-30. Phinda ulandelele kuze kube yilapho uqoqa inani lamasekhondi angu-60 ngeqembu elihlangene nelinye lama-muscle. Isibonelo, uma ubamba i-quad isula imizuzwana engu-30, khipha ukulula, bese uphinda okwesibili ukuqoqa inani lemikhakha engama-60. Umkhuba ojwayelekile wokuthulula umzimba oshaya wonke amaqembu amakhulu omzimba kufanele uthathe imizuzu engaba ngu-10 ukuqedela.
- Ngesikhathi ulula ngokushelela nokusebenzayo, hambisa amalunga akho ngokusebenzisa uhla lwawo olugcwele lokunyakaza, kodwa ugweme ukuwaxosha ukuba adlule imikhawulo yabo. Kumele uzizwe ungeyonto encane ekupheleni kokuhamba kwakho, kodwa akufanele kube buhlungu. Uma uzwa ubuhlungu, buyisela emuva kancane.
- Zama izinhlobo zokuzivocavoca ezifaka ukuqeqeshwa okuguquguqukayo, njenge-yoga, tai chi, i-Pilates, noma i-barre.
- Gwema ukufaka ukwehlukaniswa kwe-ballistic kwisimiso sakho ngaphandle uma ungumdlali onamandla kakhulu noma umdlali onokuzivocavoca ozibophezela ukwenza indlela ngokuphepha. Lapho ungabaza, bambelela ekuthungeni okusebenzayo nokusimama.
Izwi elivela
Ekupheleni kosuku, iqiniso liwukuthi abantu abaningi nje abangeke banele ngokwanele. Uma ucindezelekile mayelana nokuthi ungabeka nini futhi ungene kanjani esimisweni sakho esibucayi, qhubeka ulula. Qala ngokuzama ukuqoqa imizuzu eyi-150 yokunciphisa umzimba ngokuvivinya umzimba ngesonto ngalinye. Ngemuva kwemihlangano yakho ye-cardio emibili noma engama-30 yansuku zonke, engeza imizuzu engu-10 yesandla esisodwa. Nasi umhlahlandlela oqondile ukuze uqale.
> Imithombo:
> Behm DG, Blazevich AJ, Kay AD, McHugh M. "Imiphumela emihle yokwehliswa kwemisipha ekusebenzeni ngokomzimba, > ububanzi > bokunyakaza, nokulimala kwabantu abakhuthele abanempilo: ukubuyekezwa okuhlelekile." I-Physiology esebenzisiwe, Ukudla okunomsoco, kanye ne-Metabolism . 2016. 41 (1); 1-11. https://doi.org/10.1139/apnm-2015-0235.
> Haddad M, Dridi A, Chtara M, Chaouachi A, Wong DP, Behm D, Chamari K. "Ukwehlisa okuMandla kungaphazamisa ukuqhuma kokuqhuma kwamahora angu-24." I-Journal of Strength & Conditioning Research . 2014. https://doi.org/10.1519/JSC.0b013e3182964836.
> Ikhasi P. "Imiqondo yamanje emisipha eselulela ukuvivinya umzimba nokuvuselela." I-International Journal Yezemidlalo Ukwelashwa Kwemvelo . 2012. 7: 109-119. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3273886/.