Ingabe welula lapho usebenzise umzimba? Ukwehlisa kuyisimiso sokuzivocavoca esidumile esingase sibe nezinzuzo eziningi. Isifo sakho somzimba singakubonisa izindlela ezinhle kakhulu zokwelula ukuze usize uqhubeke nokuhamba ngokugcwele kokunyakaza ..
Ukwehlisa ukukhula kwemisongo ngamabomu ukuze kwandiswe ukuguquguquka kwemisipha nokuhamba okuhlanganyelwe kokunyakaza. Imisebenzi eqondile yingxenye ebalulekile yalolu hlelo lokusebenza noma uhlelo lokuvuselela.
Basiza ukufudumala umzimba ngaphambi komsebenzi ngaleyo ndlela ukunciphisa ingozi yokulimala kanye nobuhlungu besisu .
Izinzuzo zokweluleka ziningi futhi ziye zafakazelwa ngezifundo ezihlukahlukene ngokuhamba kwesikhathi. Ukunciphisa izinzuzo zabantu bazo zonke ubudala, futhi kuhloswe abasha kanye nabantu asebekhulile.
Izinzuzo Zokudambisa
Ngokusho kweMayo Clinic, izinzuzo eziyisihlanu eziphezulu zokuthulula zihlanganisa:
- Ukukhula okuguquguqukayo nokulinganisa okuhambisanayo kokunyakaza:
Imisipha ye- Flexible ingathuthukisa ukusebenza kwakho kwansuku zonke. Imisebenzi efana nokuphakamisa amaphakheji, ukugoba ukubopha izicathulo zakho noma ukusheshisa ukubamba ibhasi kube lula futhi kunzima kakhulu. Ukuziphendulela kunciphisa ukukhula kwakho, kodwa ungayithola futhi uyigcine. - Ukusakaza okuthuthukisiwe:
Ukwehlisa kwandisa ukugeleza kwegazi emisipha yakho. Igazi eligeleza emisipha yakho liletha ukondla futhi lilahla abakhiqizi bemfucuza emathisini omzimba. Ukusakaza okuthuthukisiwe kungasiza ukunciphisa isikhathi sakho sokutakula uma uke waba nokulimala kwemisipha.
- Ukuhamba okungcono:
Ukwelula njalo kungasiza ukugcina imisipha yakho ingaqineki, ikuvumela ukuba ugcine ukuma okufanele. Ukuhleleka okuhle kunganciphisa ukungahambi kahle futhi kugcinwe ama-aches nezinhlungu okungenani. - Ukucindezeleka:
Ukwehlisa kudlulisa imisipha eqinile, evame ukuhambisana nokucindezeleka. - Ukuxhumana okuthuthukisiwe:
Ukulondoloza uhla lokuhamba ngokugcwele ngamajoyina akho kukugcina ungenele kangcono. Ukulungiswa nokulinganisela kuzokusiza ukuthi uhlale unomakhalekhukhwini futhi ungalutholi ukulimala kokuwa, ikakhulukazi njengoba ukhula.
Olunye ucwaningo lwamuva luye lwahlola ukuthi ukuthulula kuyadingeka ngempela ukunciphisa amakholi okuzilimaza ngesikhathi sokulimala kwezemidlalo. Qagela. Iningi ucwaningo lubonisa ukuthi ukwelula akukona empeleni ukunciphisa ingozi yokulimala. Abantu abathambekele ngaphambi komncintiswano we-atheltic banamathuba okulimala njengabangewona abeluleki.
I-Tech Stretching Technique
Kubalulekile ukuba usebenzise amakhono afanele wokulula. Ukwenza kanjalo kuyokuvumela ukuba ugweme noma yikuphi ukulimala okungadingekile. Amathiphu ekusetshenzisweni okuhle kokuhlanganisa afaka lokhu okulandelayo:
- Ukufudumala kuqala: Izisipha ezithintekayo lapho kubanda kubandisa ingozi yemisipha evuthele. Ukufudumala ngokuhamba ngenkathi ugoqa ngezandla zakho ngobumnene, noma wenze umsebenzi ozithandayo ngokuzivocavoca imizuzu emihlanu.
- Bamba okungenani imizuzwana engu-30: Kuthatha isikhathi ukukhulisa izicubu ngokuphepha. Bamba izintambo zakho okungenani imizuzwana engu-30 - futhi kuze kube kumasekhondi angu-60 ukuze uthole isisindo esiqinile ngempela noma inkinga. Lokhu kungase kubonakale sengathi kuyisikhathi eside, ngakho-ke gqoka iwashi noma uhlale iso ngehora ukuze uqiniseke ukuthi ubambe isikhathi sakho isikhathi eside. Ngeziningi zamaqembu omzimba wakho, uma ubamba izintambo okungenani imizuzwana engu-30, kuzodingeka ukwenze uhlangothi olulodwa kanye kuphela.
- Ungadabuki: Ukunciphisa njengoba usule kungabangela izinyembezi ezincane (microtears) emisipha, okushiya izicubu ezibomvu njengoba umuthi uphulukisa. Izicubu ezibomvu ziqinisa imisipha ngisho nangaphezulu, okwenza ube nezimo ezincane kakhulu - futhi uzwela kakhulu ebuhlungu.
- Gxila ekusweleni okungenabuhlungu: Uma uzizwa ubuhlungu njengoba usule, ude kakhulu. Phindela emuva lapho ungazizwa khona ubuhlungu, bese ubambelela.
- Khumula futhi uphefumule ngokukhululekile: Ungabambeli umoya wakho ngenkathi usulele.
- Nciphisa izinhlangothi zombili: Qiniseka ukuthi ibanga lakho elihlangene lokunyakaza lilingana ngangokunokwenzeka ngakwesinye icala lomzimba wakho
- Yelulela umsebenzi wangaphambi nangemva: Ukukhanya okulula ngemva kokufudumala kwakho kulandelwe uhlelo olubanzi lokusula emva kokuqeqeshwa kwakho ukubheja kwakho okuhle kakhulu
Ngolwazi lwakho olusha olutholakala ngamasu afanele kanye nezinzuzo zokweluleka, kuzoba lula ukufaka lo msebenzi emgomweni wakho wokuzivocavoca / wokuvuselela.
Nazi izinyathelo ezimbalwa ezihle ukuzama:
- Emuva Emuva Kunamathisela: Izivivinyo ezintathu ezisheshayo nezilula ukuwehlisa imisipha engezansi yomhlane wakho zibandakanya ukucindezela okuphambene, amadolo esifubeni, nokwelulwa kwe-lumbar.
- Kusasa Kusondela: Ukudambisa ekuseni kuyindlela enhle yokuvusela imisipha yakho, futhi ulungele usuku.
- Umkhumbi Ozisiza Uthinta: Ukumisa kungenziwa ngokuzimela ukuze uthole ukulula okusebenza kahle. Lapha ungafunda indlela yokwenza ukwelula okusizayo entanyeni.
Qinisekisa ukuthi ungangena ngophilisi wakho ongokwenyama ngaphambi kokuqala lokhu, noma yimuphi omunye uhlelo lokwelula.
Ubani Okufanele Agweme Ukuchofoza?
Nakuba izinzuzo zokweluleka ziningi, akuwona wonke umuntu. Imibandela okumele igwemeke ngayo ihlanganisa:
- Ama-muscular Strains Acute
Abantu abaye bahlushwa ubuhlungu obukhulu bemisipha kufanele bagweme ukubeka ukucindezeleka okuqhubekayo emisipha ngokusebenzisa imisebenzi elula. I-muscle elimele kufanele inikwe isikhathi sokuphumula. Ukwehlisa izintambo ze-muscle ngesikhathi esibi kungabangela ukulimala okwengeziwe. - Amathoni aphukile
Ngemuva kokuphula ithambo, indawo yokuphuka idinga isikhathi sokuphulukisa. Imisipha ebophezelayo ezungeza le ndawo eyingozi ingabeka ukucindezeleka ethambo futhi ikuvimbele ekuphulukiseni futhi iqhubekele phambili ukuphumula. Ukwehlisa okuhlangene okuzungezile amathambo akufanele kwenziwe kuze kube yilapho ususwe udokotela wakho. - Ama-Sprains ahlangene
Uma uchithe umhlanganiso wakho, uwedlula imigqa esiza ukuzinzisa amathambo akha ifomu. Ngenxa yalesi sizathu sithuthuka ngokushesha ngemuva kokuba umuthi ohlangene kufanele ugwenywe. Njengezinhlanzi, lezi zakhiwo zidinga isikhathi sokuphulukisa nokusabalalisa kakhulu ekulimazeni zizolibazisa le nqubo.
Ukwehlisa njalo kungasiza umzimba wakho namalungu akho ukuhamba ngokukhululekile, okukuvumela ukuba ujabulele ukuhamba ngokugcwele kokusebenza. Hlola nge-opharetha wakho ongokwenyama ukuze uthole ukuthi yiziphi izintambo ezingcono kakhulu okufanele ukwenze.
Imithombo:
Ikhasi, P. Imiqondo yamanje emisipha eselulela ukuvivinya umzimba nokuvuselela. I-International Journal yezemidlalo yeTherapy Physical. 2012: Feb 7 (1); 109-119.
I-American Journal of Sports Medicine, 1999, Vol. 27, No. 2, iphe. 173-176
I-American Family Physician
Ukuzivocavoca: Indlela Yokuqalisa