Ingabe Ukuguquguquka Kunamandla?
Ingabe udidekile ngolwazi mayelana nokwelula, ukuguquguquka, nokusebenza kwezemidlalo? Uma kunjalo, awuwedwa. Imibono yezobuchwepheshe iphikisana nezinzuzo kanye nokuhlukunyezwa kokwelula nokuguquguquka kanye nenani elikhulayo lamagama lingase lizwakale lithi ukuguquguquka kunqunywe futhi kunwetshwa akukwenzi neze umehluko nhlobo. Yini umdlali ozoyenza?
Ngenkathi lolo cwaningo luqhubeka luhlanganisa izinhlangothi zombili, singenza izinqumo ezinolwazi mayelana nokuthi yini efanele thina njengabadlali ngokubheka okwamanje okwaziwayo (okushintsha usuku nosuku), nokuhlanganisa lokhu nakho okuhlangenwe nakho kwethu. Uma uhlunga lonke ucwaningo, kubalulekile ukukhumbula ukuthi kukhona umehluko emkhatsini wemigomo "ukuguquguquka" kanye "nokwelula."
Kuyini Ukuthobeka?
Ukuvumelana nezimo kubhekisela ekuhambeni kokuhamba (i-ROM) emhlabeni jikelele. Lokhu kuhle ngokuqondile futhi ngokuvamile kuxhomeke ekutheni kwethuthukile kanye nomsebenzi wokuhlangana okuqondile. I-joint ngayinye ine-ekahle, noma ibanga elijwayelekile lokunyakaza ukuze lihlale lizinzile ngenkathi lihamba ngezinyathelo ezigcwele zokuhamba. I-ROM eningi kakhulu ekuhlanganyeleni ingaba yingozi nje njengeROM encane kakhulu, futhi ibangele ukungazinzi okuhlangene, ukuhlukaniswa, nokulimala. Imikhawulo yemvelo ekuhambeni kwezintambo ihlolwe ngamasipha ethu, uhlobo oluhlangene, imigqa, izintambo, imisipha, njll.
Ezinye izinto ezithinta i-ROM zihlanganisa izifo, ukulimala, nokujwayela ukuhamba okuphindaphindiwe. Lo wokugcina uvame ukuzinakwa yizigijimi njengenye yezinto ezibaluleke kakhulu "ku-ROM" elinganiselwe. Siyavumelana nalokho esikwenzayo. Uma sigcina ukudlala umdlalo owodwa noma senza amaphethini wokunyakaza okufanayo (okulinganiselwe) eminyakeni eminingi, sizokwazi ukuzivumelanisa nalawo maphethini.
Yini eqondayo?
Ngokungafani nokuguquguquka kwemvelo, ukwelula kubhekisela ekuzameni ngenkuthalo ukwandisa uhla lwethu lokuhamba ngokuzungezile okuhlangene. Futhi yilapho yonke leyo mibono yobuchwepheshe ifaka isithombe. Ingabe kufanele sizame ngenkuthalo ukwandisa uhlaka olunikezwayo lokuzungeze nxazonke? Impendulo iwukuthi kuncike. Kuncike ekutheni ibanga lethu elihlangene lokunyakaza liqhathaniswa kanjani nohlobo olujwayelekile lokunyakaza kwalolo hlangothi olufanayo. Kuncike ekutheni imisipha esiyi- ngaphezulu noma engayisebenzisi. Kuncike ekulimaleni kwethu. Futhi kuxhomeke emigomweni yethu. Ochwepheshe be-Biomechanic kanye nabahlengikazi bomzimba ngokuvamile basebenzisa imigomo yokuhamba okujwayelekile okuhambayo ngokuzungezile njengesizathu sokwenza ukungalingani kwemisipha. Umgomo ukubuyisela isiguli "ukuhamba okujwayelekile." I-PT iphinde isebenzise uhla oluhambisanayo lokunyakaza - ukuqhathanisa uhlangothi olulodwa lomzimba kolunye - ukuthola ukuthi yini okuhlangene noma amajoyina adinga 'ukulungiswa.'
Abadlali be-Flexibility
Ezinye ezemidlalo zibeka abagijimi ngenxa yokungalingani kwemisipha futhi zinciphisa i-ROM ngamalungu athile. Thatha abahamba ngebhayisikili, isibonelo. Ukuhamba ngebhayisikili kudinga ukunyakaza okulinganiselwe, okuphindaphindiwe kwe-hip, amadolo, ne-ankle. Ngaso sonke isikhathi umqhubi webhayisikili uhamba ngezinyathelo ezihamba phambili ezizungezile kulawo majoyina, okuvame ukuholela emisipha enamandla, kodwa eminyene.
Isikhundla sokuhamba ngebhayisikili sibeka umgogodla emlonyeni we-lumbar no-thoracic kanye nesandiso somlomo wesibeletho isikhathi eside. I-hamstrings, i- hip flexers , kanye nama-pecs konke kufushane; kuyilapho i-quadriceps ne- glutes kuyi-generator amandla amakhulu. Zonke lezi zindlela zokunyakaza zingabangela ukungalingani kwemisipha uma umqhubi wamabhayisikili engalulali futhi eqinisa ngokufanele.
Kumuntu ohamba ngebhayisikili, elula ngokusebenzisa uhla olugcwele lokunyakaza wenza umqondo omkhulu. Kodwa kunjalo nokuqinisa imisipha engasebenzi kakhulu ukuze kuvinjelwe ukungalingani kwemisipha. Abanye bangaphikisana, akusikho ngempela ukuguquguquka nhlobo.
Inkinga yukuthi imisipha egxilile kakhulu iba namandla, kodwa ivalwe futhi ifushane, kanti ukuphikisa, ukungasebenzi, imisipha iba buthakathaka futhi ikhululekile. Futhi labo ochwepheshe bathi le nkinga yangempela engqubuzana nale mpikiswano mayelana nokuguquguquka nokulwela abagijimi.
Ingabe Ukuguquguquka Kunamandla? - Ukuzivumelanisa nokuzithoba Emhlabeni Weqiniso
Ngakho-ke, njengoba manje udidekile ngokuphelele mayelana nezimo eziguquguqukayo kubadlali, kufanele wenzeni? Nanka amanye amaphuzu okufanele uwacabangele uma unquma ukuthi yini, futhi kungakanani, odinga ukuwelula:
- Yonke inhlanganiso inezinhlobo ezinhle zokunyakaza ukuze ugcine ukuzinza ngenkathi uhamba ngokukhululekile.
- I-ROM kakhulu kakhulu ehlangene ingaba yinto engathandeki njengeROM encane kakhulu ngoba inciphisa ukuzinza okuhlangene.
- Zama ukuguquguquka okulinganiselayo emaceleni okunene nangakwesobunxele emzimbeni nasemaqenjini aphikisayo namajoyini aseduze.
- Uma i-ROM yakho ikude nemigomo, cabanga ukuqinisa izindawo ezivulekile futhi uhlukanise izindawo eziqinile.
- Abagijimi abaningi bazuzwa ngokwanda kwamandla nokuzinza emgodini (isikhala semigqa, i-pelvis kanye ne- glutes ) kanye nokuhlanganiswa kwehlombe.
- Abagijimi abaningi bazuza ngokunyuka kokuhamba okuhambayo emgodini we-thoracic kanye nebhande lehlombe (scapula), ukuhlanganiswa kwe-hip kanye nama-ankle.
- Ukwelula okuqinile , uma kwenziwa, kufanele kwenziwe ngemuva kokuzivocavoca .
- Sebenzisa ukufudumala okufudumele ngaphambi kokuzivocavoca.
Ngakho-ke, ngenkathi ukwelula jikelele kungase kuzwe okuhle ngemuva kokusebenza kwakho noma ekilasini le-yoga, izinzuzo zangempela zokuthulula zingase zihlobene nendlela egxilwe kakhulu ezama ukugcina uhambisane olufanele oluhambisana namajoyina athile. Ngiphinde ngiphakamise ukuthi ukwelula noma ukukhulula imisipha eqinile kufanele kuhambisane nokuqinisa ababuthakathaka.
Umthombo
U-Andersen, JC Ukubambelela Ngaphambi Kamuva nangemva Kokuzivocavoca: Umphumela kwi-Muscle Soreness and Risk Risk. I-Journal of Athletic Training 40 (2005): 218-220
UHerbert RD, de Noronha M. Ukwehlisa ukuvimbela noma ukunciphisa ubuhlungu besisu emva kokuzivocavoca. Database Cochrane Yokuhlolwa Okuhlelekile 2007, Issue 4.
Ian Shrier MD, PhD noKav Gossal MD. Izinkolelo Zamaqiniso Namaqiniso Okudambisa: Izincomo Zomuntu Ngemizimba Yezempilo, The Physician and Sportsmedicine, VOL 28, # 8, Agasti 2000.
U-Raymond Soa, uJoseph Ngb, uGabriel Ngb, iphethini lokuqasha ama-Muscle ngebhayisikili: ukubuyekezwa. [www.drfisio.com.br/artigo7.pdf]. Ukwelashwa Kwezemvelo Ezemidlalo 6 (2005) 89-96
Trehearn TL, Buresh RJ .. Hlala-futhi-finyelela ukuguquguquka nokusebenza komnotho wamadoda nabesifazane beqoqa ibanga labagijimi. I-J Strength Cond Res. 2009 Jan; 23 (1): 158-62.
Witvrouw, Erik, Nele Mahieu, Lieven Danneels, noPeter McNair. Ukwehliswa Nokulwela Ukulimala Ubuhlobo Obuseduze. Imithi yezemidlalo 34.7 (2004): 443-449