Uphando luye lwabonisa ukuba ukuzivocavoca kunokunceda ukukhuthaza impilo yomqolo kunye nokunciphisa ukuqina kunye nokuphindaphinda kweentlungu zentlungu. Ukuzivocavoca kunokunyusa ukuzinza komgogodla, ukukhuthaza ukujikeleza kwegazi kwizicubu ezithambileyo zomqolo kunye nokuphucula i-posture jikelele kunye nokuguquguquka komgogodla.
Kodwa xa umntu efumana isiqendu seentlungu zangasemva, kunokuba nzima ukwazi ukuba unikwe nini amandla ngeentlungu ezithile kunye nexesha lokuzibamba ukuze umonakalo ongakumbi womnqonqo okanye intlungu kungabikho.
Ukuba ngoku ulwa neentlungu ezingasemva, kubalulekile ukuba uthethe nogqirha wakho malunga nento omawuyenze kwaye ungafanelanga uyenze xa kuziwa kwiimpawu zakho ezithile kunye nenqanaba lokuqina.
Ngokubanzi, xa ufumana isiqendu sentlungu yangasemva, intshukumo ethile ingcono kunokungabikho nanye, kodwa ezinye imithambo ethile inokubangela iintlungu ezibuhlungu, kwaye ukugcina ezi zinto ozenzayo kunye nongaziyo engqondweni kunokukunceda wazi ukuba ungayeka nini na.
Ukuzivocavoca Ukuphepha Ngeentlungu Zomqolo
Eminye imithambo inokwandisa iintlungu zakho ngasemva okanye ibangele ukwenzakala:
Nantoni na ebangela intlungu ephakathi okanye enzima. Musa ukuzilolonga ngentlungu ephakathi okanye eqatha. Ukuba intlungu ivakalelwa ngaphezu kobunzima bemisipha kwaye ihlala ixesha elide kunemizuzu embalwa ngexesha lokuzivocavoca, yeka umthambo. Idla ngokusetyenziswa ukomeleza izihlunu zesisu, ukunyuswa komlenze kunokubeka uxinzelelo ezinqeni nasemnqonqo, ngakumbi kubantu abanondoqo obuthathaka. Xa uqaqanjelwa ngumqolo, okanye ungenzanga msebenzi omninzi wesisu, funa ukuphakamisa umlenze omnye kuphela ngexesha. I-crunches epheleleyo okanye i-sit-up exercises inokubeka uxinzelelo kwi-spinal discs kunye ne-ligaments, ngokukodwa xa ingenziwanga ngokufanelekileyo. Luthintele olu hlobo lokuzilolonga ngexesha leentlungu zomqolo kwaye endaweni yoko zama imithambo ethambileyo ye-ab efana ne-crunch elungisiweyo. Ukubaleka. Kungakhathaliseki ukuba yeyiphi indawo oyikhethayo ukubaleka kuyo (indlela egangathiweyo, indawo yendalo okanye i-treadmill), ukubaleka ngumsebenzi onempembelelo enkulu obeka uxinzelelo olukhulu kunye nokunyanzeliswa kuwo onke amalungu omzimba, kubandakanya nomqolo. Kungcono ukunqanda ukubaleka ngexesha lentlungu yomqolo.Ukuchukumisa uzwane kwindawo yokuma. Umthambo wokuchukumisa uzwane ngelixa umile ubeke uxinzelelo olubaluleke ngakumbi kwiidiski zomgogodla, iiligaments kunye nezihlunu ezijikeleze umqolo.
Ukuzilolonga ukuze uzame ngentlungu yomqolo
Eminye imithambo inokunciphisa intlungu yakho okanye ikhawulezise ukuchacha:
Izandiso zokucinezela ngasemva. Ukulala ngesisu sakho, beka izandla zakho emagxeni akho kwaye ucinezele ngobumnene ukuze amahlombe akho aphume phantsi. Xa ukhululekile, beka iingqiniba phantsi kwaye ubambe indawo ye-10 imizuzwana. Ezi mithambo zithambileyo zilungele ukolula umqolo ngaphandle kwetorque okanye ubunzima obungeyomfuneko.Ii-crunches ezilungisiweyo. Ukwenza i-crunch inxalenye ngelixa udibanisa izihlunu zesisu kunye nokuphakamisa amagxa phantsi komhlaba kulungile kumbindi wakho kwaye akuyi kubeka emngciphekweni wokwenza umqolo, ngakumbi ngexesha leentlungu zangasemva. Bamba i-crunch okwesibini okanye ezimbini, uze uhlise ngobumnene amahlombe akho emhlabeni. Iinyawo zakho, ithambo lomsila kunye nomqolo osezantsi kufuneka uhlale uhleli phantsi okanye i-mat ngexesha lo msebenzi.I-Hamstring stretches. Ungqengqe phantsi okanye emethini, jikelisa itawuli emva kombindi wonyawo lwakho, lungisa umlenze kwaye ngobunono uyitsale uyibuyisele entloko. Gcina omnye umlenze phantsi, kunye nedolo eligobile. Bamba indawo ukuya kwimizuzwana engama-30. Xa zenziwe ngokuchanekileyo, ezi zoluleko zinokunceda ukwandisa izihlunu kumzimba ongezantsi onokuthi ungahoywa xa uqaqanjelwa ngasemva. Ukuhamba. Ukuhamba ngumzimba opheleleyo we-cardiovascular exercise onokuba luncedo ngakumbi kubantu abafumana iintlungu zentlungu emva. Qinisekisa ukuba ungayi kude kakhulu okanye uhambe ixesha elide kakhulu ukuba ukumodareyitha ukuya kwiintlungu ezinzima, kwaye qinisekisa ukuba umphezulu wokuhamba ulungelelene, ngaphandle kokunyuka kakhulu okanye ukuhla okunyukayo ukuqala. Udonga luhlala. Yima malunga nonyawo ukusuka eludongeni kwaye ungqiyame ngasemva de umqolo wakho usicaba eludongeni. Slayida kancinane eludongeni, ugcine umqolo wakho ucinezele kude kube amadolo agobile. Yibambe indawo malunga nesekondi ezili-10, uze uslayide kancinci umva umva eludongeni. Izihlalo zodonga zilungele ukusebenza kwethanga kunye nezihlunu ze-glute ngaphandle koxinzelelo olongezelelweyo kumqolo ngenxa yenkxaso kunye nokukhuselwa eludongeni.
Yingcamango ephosakeleyo eqhelekileyo ukuba kufuneka ulale ungashukumi okanye ungahambi kakhulu xa uqaqanjelwa ngasemva. Iingcali ezininzi zezempilo zomnqonqo zicebisa ngokuchaseneyo nezigulane zabo. Ngokukodwa xa ufumene ukukhanya okuluhlaza kugqirha wakho, ukuqala ukusebenzisa xa umqolo wakho ubuhlungu kunokukwenza uzive ungcono ngokukhawuleza kunokuba unokuqonda.
Ixesha lokuposa: Aug-12-2022