Ukwehliswa Nokuzivumelanisa Ukuzivocavoca Kwabalandeli

Uhlu oluphelele lokuzivocavoca nokuzivumelanisa kwezigijimi

Ukwehlisa nokuguquguquka kuyahambisana nemidlalo ngezizathu ezihlukahlukene. Ukwehlisa akuzwa nje ukuthi kuhle, kodwa kusiza umgijimi ukuba alondoloze uhambo olunembile nolulinganiselayo lwezingxenyana ezithile.

Izinkombandlela ezithintekayo nezizinzile

Ukwehlisa kungaba nezinzuzo ezihlukahlukene uma kwenziwa kahle. Buyekeza amathiphu alandelayo ngaphambi kokuthi uqale noma yikuphi isimiso sokulula.

1. Ukwehliswa ngokumelene nokuziphendulela : Ukwehlisa kuyindlela yokukhulisa ukuhamba kwethu ngenkuthalo futhi ngaleyondlela ukwandisa ukuguquguquka kwethu.
2. Sula ngokuphepha . Hlala ulandela imihlahlandlela elula yokuvikela ukulimala.
3. Yenza ukwelula kwesiteji . Lokhu kusho ukuthi ubambelela okwesikhashana ngamasekhondi angaba ngu-30-60 ngesikhatsi futhi ungadabuki noma unwebe.
4. Sula emva kokufudumala . Ukucwaninga kubonisa ukuthi yindlela engcono kakhulu yokuthuthukisa uhla lokuhamba .
5. Yenza ukufudumala okufudumele ngaphambi kokusebenza kwakho ukuqinisekisa ukuthi imisipha yakho ifudumele.
6. Khumbula engxenyeni ngayinye inebanga elihle lokunyakaza futhi ukuguquguquka okuningi akuzona njalo kangcono.
7. Ukuze ugcine kahle umzimba we-muscle, welula imisipha enamandla futhi uqinise amandla obuthakathaka.
8. Gwema ukwelula ngokweqile noma ukwelula imisipha ebandayo.

Ukunciphisa Ukuzivocavoca - Umzimba Ophezulu

Sebenzisa lezi zindlela ukukhomba izindawo ezithile zomzimba ophezulu.

• Ukwehliswa Kwehlombe - Okuyisisekelo
• Ukunyathela Okunene - I-Golfer Stretch
• Ihlombe Nezintambo Eziwehlisiwe - Ukubheja Okuphambili

• Ukunyakaza okuphansi - I-Cat-Cow Stretch
• Ukunciphisa Okwedlule - Ukwandiswa Kwenziwe Kwangemuva
• Isisindo Sobunzima - I-Spinal Twist
• Ukunyakaza Okwedlule - Kuqhubekela Esifubeni
• Emuva Emuva Ne-Hip Stretch

Ukunciphisa Ukuzivocavoca - Umzimba Ophansi

Sebenzisa lezi zikhwebu ukukhomba izindawo ezithile zomzimba ophansi.

• I-Achilles Tendon (Isithende) Yula
• I-Plantar Stretch
• Inkomo Yelulela - Imile

• I-Soleus Stretch - Imile
• Ithole ne-Achilles Yoke
• I-Hip Flexor / Psoas Sula
• I-Quad Stretch - Ukuma
• I-Hamstring Stretch - ihlezi
• I-Hamstring Stretch - Emile
• I-Hamstring Stretch - Ukwehlisa Ozakwethu
• I-IT (Iliotibial) I-Band Stretch - ihlezi
• I-IT (Iliotibial) I-Band Stretch - I-Crossover Squat Stretch
• Piriformis Sula
• I-Piriformis Yelulela - Ukukhohlisa
• Ukudla Okubuhlungu - Ukulandelana Okujwayelekile
• I-Groin Stretch - Imile
• I-Groin Stretch - ihlezi
• I-Groin Stretch - Squatting

Ukunciphisa Ukuzivocavoca Ngezemidlalo

Nazi ezinye izindlela zokulula eziyisisekelo zabadlali abadlala imidlalo ethile.

• Okuhamba phambili okuhamba ngebhayisikili
• Okubheke Kakhulu Kwabagibeli beGoli
• Okubheka Kakhulu Abagijimi
• Okubheka Okuhamba phambili Kwe-snowboarding
• Okubheke Kakhulu Kwezinyawo

Imizila Elandayo Yokulimala Okuqondile

Nazi ezinye izindlela zokulula isampula zabadlali ababenokulimala okuqondile.

• I-IT (Iliotibial) I-Band Pain Elula njalo
• Ubuhlungu Emuva Ukuthambekela Konke
• Ithole Phuma njalo

_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.}

_{Witvrouw, Erik, Nele Mahieu, Lieven Danneels, noPeter McNair. Ukwehliswa Nokulwela Ukulimala Ubuhlobo Obuseduze. Imithi yezemidlalo 34.7 (2004): 443-449}