Umkhuba olula wokusiza bonke abagijimi
Kungenzeka ukuthi wezwa ukuthi ukwelula nokuguquguquka kungenza umehluko omkhulu kwabagijimi. Ingabe lawo mahemuhemu angempela? Yiziphi izixazululo ezinhle kakhulu zabagijimi?
Ngaphambi kokuba uqale, thatha isikhashana ukuze ufunde kabanzi mayelana nokusebenza nokwelula , isikhathi sokulula, namanye amathiphu ahlobene nokwelula ukuthi abagijimi kufanele bazi. Kubalulekile futhi ukuqonda ukuthi kungani kufanele ulule ngemuva kokufudumala .
Ake sibheke ezinye zezindlela ezihamba kahle kakhulu zabagijimi (okwenziwe, Yebo, emva kokufudumala.)
1 - Ikholi Elimisiwe Lula
Ukuthulwa kwethole okumile kufanele kwenziwe kuphela emva kokufudumala okuhle kanye / noma ekupheleni kokugijima kwakho. Ukuze abagijimi ithole, noma i-gastrocnemius, isisulu sinamathele ekudonsa ithole noma ubunzima. Ukwenza ngcono ukunyakaza kwakho ngokusebenzisa ithole elibekwe kunganciphisa ingozi yakho yalezi zingozi. Ukuzivocavoca okuqhubekayo kwethole kungase kube yingxenye yesimiso sakho sokutakula uma uhlupheka ngenxa yokucindezela ithole.
Isilwane esilulekile esilulekile sifana nesithende se- Achilles esithendekile , kodwa ngokugudluka ngamadolo wakho ugxile ekutheni ithole lenkomo esikhundleni se-tendon ye-Achille.
2 - Ukuma kwe-IT Band Stretch
Ukuma kwe-IT band isenzo esingasiza labo abahlala ne-iliotibial band syndrome. Kungasiza ukusebenzisana nomhlengikazi wezempilo ukuze uqiniseke ukuthi wenza kahle lokhu.
I-bandotilial (IT) band iyisiqhema esinzima sezintambo ezigijima ngaphesheya kwethanga kuze kufike emadolweni futhi zingabangela ubuhlungu bokugubha ebusweni bomdolo nomlenze ophezulu. I-bandoti syndrome ye-Iliotibial iyingozi evamile yokusebenza ejwayelekile ngenxa yokuvuvukala nokucasula kwale bhande.
I-3 - Ukuma kwe-Quad Ukumisa
Ukuthungwa kwesigcawu sokuma kungase kube lula kakhulu kumgijimi amaningi, ikakhulukazi labo abazobe begijima emagqumeni.
I-quads isetshenziselwa okuningi ekunyakeni okuhambayo (ikakhulukazi phansi kwe-flowhill egijima.) Kunezindlela eziningi zokuzama ukwelula i-quadriceps, kodwa uma ugcina uzinqunu zakho zizinzile, lokhu kuhle ukukwenza ngenkathi umile.
4 - Uhlezi u-Hamstring Stretch
I- hamstring ehlezi elula noma "uhlale futhi ufinyelele ukuhlolwa kokuguquguquka" ingasetshenziswa kokubili njengokuzivocavoca okulula futhi uhlole ukubuyela kwakho okuphansi futhi uhambisane nezimo eziguquguqukayo.
Ngenxa yokuthi u-tightness e-back back kanye ne-hamstrings ngokuvamile uhlobene nobuhlungu besisindo nokuqina kwabagijimi, lokhu kunwetshwa kungasiza ukugcina ifomu elihle lokugijima nokunciphisa ubungozi bokuqina, ubuhlungu nokulimala.
5 - I-Hip Flexors ne-Psoas Stretch
I-flexible ye-hip ne-psoas stretches ingakugcina umkhawulo owengeziwe xa ugijima ukukhuphuka, kodwa njengalokhu konke lokhu kuthunyelwe, akufanele kwenziwe kuze kube yilapho usuqala ukufudumala.
Izimpande ze-hip zivame ukusetshenziswa ngokweqile kumgijimi. Lezi zinhlanzi zidonsa imilenze phezulu ngase-trunk futhi abagijimi bathembele kulezi zinhlanzi, ikakhulukazi uma bekhuphuka.
6 - Ukunyathela okulula
Ukwelula okuhlanjululwa kwehlombe kuwukuzivocavoca okulula okungazinakwa kalula, kodwa kungabalulekile. Ingasetshenziselwa ukuvula isifuba sakho phezulu futhi uthuthukise ukuhamba kwakho hhayi kuphela lapho usebenza, kodwa empilweni yakho yansuku zonke nanoma yikuphi okunye okusemandleni ezemidlalo owenzayo.
Abagijimi, ikakhulukazi, ngezinye izikhathi bayakhohlwa ukwelula umzimba wabo ophezulu. Izakhiwo ze-shoulder elula zingenziwa ngokushesha futhi zenze kahle. Umzimba ophezulu ugibela abagibeli bamabhayisikili ungakusiza ngokufanayo ukuba unake umzimba wakho ophezulu.
7 - I-Plantar Fasciitis Yolula
Ukwelula kwe-fasciitis yezitshalo kungase kube yindlela eyodwa yokunciphisa ingozi yakho ye-fasciitis ehlushwa futhi enomkhawulo eyenzeka ngokujwayelekile kumgijimi.
I-fascia ye-plantar iyinhlangano yezicubu ezinzima ezixhumene nazo ezigijima phansi phansi unyawo kuya esithende futhi isekela uhlangothi lwenyawo. Leli bhunge lezincuba lithinta umthelela njalo isikhathi isithende sakho sihlasela phansi uma sisebenza. Lokhu kuthinta okuphindaphindiwe kungabangela izinyembezi ku-fascia, okubangela ukuthi ubuhlungu bube khona.
8 - Ukunyanyiswa kwe-Piriformis okuthuthukisiwe
I- piriformis ehamba phambili noma i-band e-eyotebial stret stret is ngezinye izikhathi ibizwa ngokuthi "i-Pigeon Pose" e-yoga.
Njengoba kuphawuliwe ekuqaleni, i-ankotibial band friction syndrome ngenxa yokuqina nokuntuleka kokuguquguquka eqenjini le-linotibial kungaholela ekuhluphekeni kwamadolo kwabagijimi.
I-9-Kneeling Quadriceps Yula (Ethuthukisiwe)
Ukuthungulwa kwe-quadriceps eguqa kuyindlela ehlukene yokuphakama kwe-quad okukhulunywe ngayo ekuqaleni. Umbono wokuguqa obonwe lapha ungenye indlela yokwenza ukuthi i-quads ilandwe ngemuva kokugijima.
I-10 - Quad Stretch NgeBhodi Yokuzivocavoca (Okuthuthukisiwe)
Okunye okunye okwamanje okwenziwe ukuguqa kwe-quad nokwakheka kwesigcawu sokuma kuwuhlaka lwe-quad ngebhokisi lokuzivocavoca elibonwe lapha. Lokhu kunwetshwa kwe-quad kungcono ngemuva kokugijima kwakho uma unesikhathi esithile sokuphumula futhi uthole okuningi kulokhu okude, okulula kancane.
Izwi elivela
Nakuba sekuyisikhathi eside sicabanga ukuthi ukwelula kwadlala indima ebalulekile ekunciphiseni ukulimala okusebenzayo nokuthuthukisa ukusebenza, nakuba lokhu okwamanje kuyinkulumo ephikisanayo. Lokho kusho ukuthi kubalulekile ukulalela umzimba wakho uma ubala inzuzo yezintambo. Kubonakala sengathi eziningi zalezi zindlela kufanele zenziwe kuphela emva kokufudumala okunethezekayo. Ukukhuluma nomqeqeshi, umqeqeshi, noma uchwepheshe wezinto ezingokwenyama kungasiza futhi ekudaleni uhlelo olufanele lokufudumala nokwelula kwakho njengomuntu ngamunye.
> Umthombo:
> Baxter, C., Mc Naughton, L., Sparks, A., Norton, L., noD. Bentley. Umthelela Wokugxila Emkhakheni Wokusebenza Nokulimala Kwabagijimi Abade Abade. Ucwaningo lweMithi Yezemidlalo . 25 (1): 78-90.