Funda Ukuhluka Phakathi Kokuthobeka, Ukwehlisa Nokufudumala Imidlalo
Ukuvumelana nezimo kubhekisela ekutheni ukwazi ukuhambisa amalunga ngokusebenzisa uhla lwawo lonke lokuhamba, ukusuka endaweni eguquguqukayo kuya endaweni evuliwe. Ukuguquguquka kokuhlanganiswa kuncike ezintweni eziningi ezihlanganisa ubude nokuzinakekelwa kwemisipha nemigqa kanye nokuma kwamathambo kanye ne-cartilage eyenza ukujoyina. Ukuziphendulela kungaba izakhi zofuzo, kepha kungabuye kuthuthukiswe ngokusula.
Ukuziphendulela kuyisici esibalulekile sokuzivocavoca nokuzivocavoca kuvame ukwandisa inani lokuguquguquka kokuvumelana. Ukuziphendulela kubuye kubhekisele kulohlobo lokunyakaza okudingekayo emdlalweni ngakho kubaluleke kakhulu eminye imidlalo kunezinye. Abahamba ngebhayisikili, isibonelo, badinga ukuguquguquka okuncane kwesibhakabhaka kunezithiyo, futhi abagibeli badinga ukuguquguquka kwehlombe ngaphezulu kunezigijimi.
Ungakwazi Ukwandisa Ukuthobeka?
Ukwenza ngcono ukuguquguquka kwemvelo kwenziwe ngokuyinhloko ngokwenza izivivinyo zokwelula . Amafomu avamile kakhulu wokuzilolonga ama-static, ama-exercised e-stretched asekelekile aphansi futhi alawulwa. Izitembu eziqinile zicatshangwa ukuthi ziphephile kubantu abaningi. Zibandakanya ukuhamba kancane, okulula komsizi obanjwe endaweni edelele imizuzwana engu-10 kuya kwengu-60 futhi iphindwe izikhathi ezintathu.
Olunye uhlobo lokuvivinya umzimba lubizwa ngokuthi ukwelula okunamandla . Ukwelula okunamandla kuhilela ukunyuka kancane kancane ekuhambeni kwakho kokuhamba kanye nesivinini sokunyakaza nge-swing elawulwayo (hhayi okwehlisayo) okufinyelela emkhawulweni wokuhamba kwakho ngendlela elawulwayo.
Awusoze ucindezela lolu hlobo lokwelula. Izibonelo zokwelula okunamandla zihamba kancane, ziguqulwa imilenze, ukuguqulwa kwezingalo, noma ukuguquka kwesibindi.
Ukuzivocavoca okunamandla ukuthuthukisa ukuguquguquka okudingekayo emidlalweni eminingi futhi kuvame ukwenza emva kokufudumala ngaphambi kokuqeqeshwa kokuvivinya umzimba. Ukuzivocavoca okunamandla kuhlanganisa ukuphindaphinda kuka-10 kuya kwe-12 kokuhamba.
Ukwelula kwe-Ballistic kusebenzisa ukuzamazama ukuphoqa ukujoyina ngaphandle kokuhamba kwawo okuvamile. Ukuhlelwa kwe-type-bouncing kuyi-ballistic futhi kuhluke kakhulu ekusweleni okunamandla ngoba bazama ukuphoqelela uhla olukhulu lokunyakaza. Lolu hlobo lokwelula alunconywa ngoba kukhona ingozi eyengeziwe yokulimala (kusukela ekugqibeleni imisipha, izintambo noma izigulane) ngokubhekwa kwe-ballistic.
Indlela Yokukhulisa Ukuzinza
Ngaphambi kokulula, kubalulekile ukufudumala imisipha namalunga. Ukubamba ukushisa, imisipha eqinile kungaholela ekulimaleni, ngakho-ke yenza imisindo yokuzivocavoca ngokuhlanganyela kanye nokuzivocavoca okulula kokuqala. Ukujikeleza okuhlangene kwenziwa ngekhanda lokusebenza ngezinyosi besebenzisa imibuthano encane, ehamba kancane (ngokuzenzekelayo nangokweqile kwe-clockwise) kuwo wonke amahlanganiso kuze kube yilapho yonke ihamba kahle futhi kalula. Ungaphinda wenze amanye ama-jacks okugijima noma ngisho nokuqaqa ukukhulisa izinga lokushisa lakho eliphansi bese ukwandisa ukujikeleza kwakho ngaphambi kokuba usule.
Ukuzivocavoca okulula ukuthuthukisa ukuguquguquka kwemvelo, kudinga ukukhomba ukuhlanganiswa okuqondile futhi unikezele ngokwanele emisipha kanye nemigqa ngokuhamba kwesikhathi ukuvumela ukuvumelanisa nokusha, ukunyuka, uhla lokuhamba. Ngokuyinhloko, ukuthi lokhu kusho ukuthini uma usule, udinga ukuzwa ukuqina nokuzwa okuncane okuvuthayo okuvela ekuhambeni kancane ngaphesheya kokuhamba kwakho okuvamile.
Ngokwenza kanjalo, uzokwakha uhla olusha lokuhamba ngokuhamba kwesikhathi. Kubalulekile ukugwema ukwelula ngokweqile imisipha futhi kubangele ukulimala noma ukuhlukunyezwa kwemisipha . Isiphakamiso sokwelula kuze kube sezingeni elibi kakhulu kepha hhayi ekufikeni kobuhlungu.
Ukuze uthuthukise ukuthuthukiswa kwesikhashana ekuguqukeleni, khulisa njalo olunye usuku okungenani amasonto ayisithupha. Kodwa-ke, uma uyeka ukusebenzisa noma ukusula lokhu kuguquguquka okusha, cishe uzolahlekelwa yizinzuzo ozenzile.
Izinzuzo Zokuzivumelanisa
Njengomgijimi, khumbula ukuthi ukuguquguquka okuvamile akubalulekile kunokuba ube nokushintshashintsha okulungile kwezemidlalo yakho. Ucwaningo lubonisa ukuthi ubuhlobo phakathi kokuguquguquka nokulimala ingozi akuqondwa kahle .
Ukuba nokuguquguquka okungaphezulu akusho ukuthi ukulimala okuncane futhi umdlali onokuguquguquka okungekho emphakathini akakwazi ukulimala. Isihluthulelo ukuthi ube nokuguquguquka okulungile kwezemidlalo yakho, ngakho-ke ungakwazi kalula ukuhamba ngezinyathelo zokuhamba ngaphandle kokucindezela imisipha.
Eqinisweni, ucwaningo lubuye lusekele umqondo wokuthi ukufudumala kahle ngaphambi kokuzivocavoca kungenzeka kakhulu ukusiza ukunciphisa ukulimala. Ukufudumala ngokusebenzisa kancane amaqembu amakhulu ama-muscle okufanele asetshenziswe emdlalweni wakho. Ungakwazi futhi ukufudumala ngemibuthano yokuhamba, ingalo, ukugxuma, noma ukuqala umdlalo wakho ngokuhamba kancane.
Uma uphakamisa izisindo, kubalulekile ukwelula futhi isikhathi esihle kakhulu ngemuva kokuzivocavoca. Ukwehlukanisa imizimba emanzini kunesisindo kungakhuphula ukuguquguquka nokuthuthukiswa komzimba . Ukwelula okuqinile kusiza ukukhulula imisipha, kususe i- lactic acid , nokuvimbela izicubu ze-muscle ekuphulukiseni ubude obufushane ngemva kokusebenza okunzima.
Ungaba Yi-Too Flexible?
Kungenzeka ukuthi imisipha kanye nemigqa ezungeze ukuhlangana ukuze ziguquguquke kakhulu. Ukuzivumelanisa nezimo ezinzima kungase kube ngenxa yemigqa nemisipha evulekile okungase inikeze ukwesekwa okungezansi okuhlangene futhi kungase kwandise ngisho nobungozi bokulimala njengokuhlukaniswa okuhlangene. Ukuguquguquka ngokweqile kungaba kubi kakhulu okwanele.
Imithombo:
Fradkin AJ, Gabbe BJ, Cameron PA., Ingabe Ukufudumala Kuvimbela Ukulimala Emidlalweni? Ubufakazi Ovela Ezilingo Ezilawulwa NgamaRandi? , Journal Science Med Sport. 2006 Jun; 9 (3): 214-20.
UStephen J. Nicholas, MD, uMnumzane wase-American Orthopedic for Medicine Sports.
I-Thacker SB, i-Gilchrist J, i-Stroup DF, i-Kimsey CD Jr., Umthelela Wokugxila Emkhakheni Wokulimala Kwezemidlalo: Ukubuyekezwa Okuhlelekile Kwezincwadi. Imithi neSayensi Yezemidlalo Nokuzivocavoca. 2004 Mar; 36 (3): 371-8.