2 Ukuzivocavoca ngokulula ukukhusela iintlungu ezinyaweni (okanye ezibi)

Umxholo

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Xa ucwangcisa ukuzilolonga, mhlawumbi ucinga ngokubetha zonke izihlunu zakho eziphambili. Kodwa usenokungahoyi elinye iqela elibaluleke kakhulu: izihlunu ezincinci ezinyaweni zakho ezilawula indlela esebenza ngayo. Kwaye nokuba uyahamba, uyabaleka, okanye uyadada, kufuneka ezo zihlunu zomelele ukuze zisebenze kakuhle, utshilo ugqirha wezonyango uJordan Metzl, MD, umbhali Ugqatso lukaGqirha Jordan Metzl.

Iinyawo ezibuthathaka ziyadinwa, zidiniwe kwaye zenzakalise… zikwenza uhlehlise umva kuqeqesho lwakho phambi kwakho (imiphunga, imilenze, njl. Njl.) Uzive ukulungele ukuyeka, utshilo uMetzl. Kwaye ukuba unentlungu ye-shin, i-shin splints, okanye i-plantar fasciitis, kufuneka ngokuqinisekileyo ubeke ingqalelo ngakumbi kwii-tootsies zakho.

Ukuba oku kuvakala ngathi, ukomelezwa kweenyawo ezithile kufanelekile. Kodwa kuba awukwazi ukuphakamisa i-barbells ngeenzwane zakho, uMetzl ucebisa ezi zinto zimbini zihamba kwizigulana zakhe:

1. Khulula izihlangu. Xa usekhaya, hamba unganxibanga zihlangu kangangoko kunokwenzeka. Izandi zilula ngokwaneleyo, kodwa uMetzl uthi oku kuya kunceda ukwakha izihlunu zakho ngaphandle komsebenzi owongezelelweyo.

2. Dlala amabhastile. Ukuba wonzakele elunyaweni, lo uluncedo ngakumbi ekuvuseleleni amandla. Thatha ingxowa yemabhile uyichithe phantsi. Emva koko, usebenzisa iinzwane zakho, zichole ibe nye ngexesha kwaye uzibeke kwingqayi. Qhubeka ude udinwe, phinda yonke imihla, kwaye kwiiveki nje ezimbalwa uza kwenza amandla amakhulu.

Ngokuphathelene nolunye uqeqesho lwakho, uMetzl uthi akukho sidingo sokuthatha ikhefu ngelixa usakha amandla eenyawo, ngaphandle kwento enye: Ukuba iintlungu ziyayitshintsha indlela obaleka ngayo, yehla de ube ubuyile.

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