8 Iintsomi eziQhelekileyo eziBalekayo, ziQhutyiwe!

Umxholo

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Ubavile ngokuqinisekileyo- "qiniseka ukuba wolule phambi kokubaleka" kwaye "uhlale ugqibe ukubaleka kwakho upholile" -kodwa ikhona inyani yokwenyani kwimithetho ethile ebalekayo?

Sacela ukusebenzisa ingcali kwezenzululwazi uMichele Olson, Ph.D., unjingalwazi wezenzululwazi e-Auburn University Montgomery, ukusinceda sihlele inyani kwiintsomi xa kufikwa kwezi ntsomi ziqhubayo. (Nd: Sinezizwe ezili-10 eziGqibeleleyo kubantu abaQalayo ukuSebenza.)

Ubuxoki: Kuya kufuneka usoloko usolula phambi kokuba ubaleke

Inyani: "Ukolula okuma ndawonye ayisiyondlela ifanelekileyo yokuzifudumeza phambi kokubaleka," utshilo u-Olson. Yikholwa okanye hayi, unokuzicinezela izihlunu zakho ngokuzolula okumileyo, kwaye kunokukucothisa. Endaweni yoko, gxila ekufumaneni ioksijini kwizihlunu zakho kwaye uzifudumeze-ngokoqobo, u-Olson ucebisa. "Qalisa ngokuhamba nokunyathela: jika iingalo zakho; nyusa amagxa akho kwaye unyuse isantya sentliziyo yakho malunga nemizuzu eli-10 ngaphambi kokuba uthathe inqanaba lakho."

Oko akuthethi ukuba kufuneka utsibe ukolula ngokupheleleyo, utshilo u-Olson. Qiniseka nje ukuba uyakwenza emva kokubaleka, xa izihlunu zakho zishushu kakhulu kwaye zigcwele ioksijini kunye nezondlo; kwaye emva koko ubandakanyeke ekunwebeni okumileyo, ugxile kumlenze wakho, inyonga, kunye nezihlunu ezisezantsi. (Zama oku kufuneka ukwenze ukolula iinyawo emva koKwenza kube kanye.)

Ubuxoki: Iimpawu zeMisipha zihlala zibangelwa yiPotassium encinci

Inyani: I-muscle spasms ngokuqinisekileyo inokubeka i-cramp kwindlela yakho yokubaleka, kodwa oko akuthethi ukuba kufuneka ulayishe kwi-potassium ukuze uthintele. "Iikramps zibangelwa kukuba iphantsi kwiswekile (uhlobo lweswekile izihlunu zakho ziyachuma ngamandla) okanye kumanqanaba asezantsi amanzi kunye nesodium," utshilo u-Olson. Xa usebenza nzima kakhulu (njengokuphakamisa iintsimbi okanye ngamaxesha anzima), usebenzisa i-glucose ngokukhawuleza kunokuba yintoni enokuthi ihanjiswe kwiimisipha, kwaye oku kubangela ukuba i-lactic acid evuthayo iyenze. Eyona ndlela ilungileyo yokususa iitampu ezibangelwa ngamanqanaba asezantsi eswekile kukuthatha ikhefu lesibini ukuya kuma-60 ukunceda ukususa umzimba we-lactic acid kunye nokuvumela iswekile ukuba ihambele kwimisipha, utshilo u-Olson.

Ukuthintela iikram ezibangelwa kukubila kakhulu ngexesha lokubaleka kwangaphandle, qiniseka ukuba uhlala umanzi kwaye wondlekile, utshilo u-Olson. "Xa ubila, i-sodium iphinda ikhutshwe, kwaye amanzi kunye nesodium zihamba ngesandla. Ukulahlekelwa ngamanqanaba abalulekileyo e-potassium kunzima kakhulu ukwenza. I-Potassium ihlala ngaphakathi kweeseli zethu kwaye ayikhutshwa ngokukhawuleza njengesodium. Amanzi, ahlala ngaphandle kweeseli emzimbeni wakho. (Ukuthetha ngeekram, yazi i-11 yoNyaka yokuSebenza yokuSebenza ukuze uQaphele ngexesha lokuzilolonga kwakho ngaphandle.)

Ubuxoki: Kuya kufuneka uhlale usenza "ukuphola phantsi" emva kokubaleka kwakho

Inyani: Ngaba ukhe wagqiba ixesha elide kwaye konke ofuna ukukwenza kukuhlala phantsi kodwa umhlobo wakho obalekayo unyanzelisa ukuba uphole? Iindaba ezimnandi! Kulungile ukuhlala kwaye ubambe umoya wakho emva kokubaleka, utshilo u-Olson. Uluvo emva 'kokupholisa phantsi' (indlela esebenzayo yokubuyisela kwakhona) kukuba uyakwandisa amandla omzimba wakho wokubuyela kwimeko yawo yesiqhelo, yaphambi kokuzilolonga, kodwa akunyanzelekanga. Izinga lokuphefumla elonyukayo liya kuwenza umsebenzi ulunge, utshilo u-Olson. "Umzimba wakho wenzelwe ukubuyisela imisebenzi yawo kwimeko yokuphumla eqhelekileyo-kwaye emva kokwenza umthambo wokuphefumla kakhulu yindlela yendalo yomzimba wakho yokubuyisela amanqanaba eoksijini, ukususa ubushushu, kunye nokukhupha inkunkuma, nokuba uyachacha okanye uyachacha ngokusuka nje. ." (Ziphephe nje ezi 5 Imikhwa emva kokubaleka eyonakalisa iMpilo yakho ukuze uphile ngokufanelekileyo.)

Ubuxoki: Kwabagijimi, kokukhona Uyaguquguquka, ungcono

Inyani: "Enyanisweni, abagijimi abanezona ngxaki zisezantsi-ezifana ne-shin splints kunye neentlungu ze-ankle kunye nobuthathaka zezona ziguquguqukayo kwi-ankle joint and Kaninzi bathambekele ekonzakaleni, "u-Olson uthi. Ngaba oko kuthetha ukuba kufuneka uyeke ukuzolula? Hayi, u-Olson uthi." Amalungu agqithisileyo agqithisileyo azinzile kwaye asemngciphekweni wokolulwa okanye ukukhutshwa kwizikhundla eziqhelekileyo, ezidibeneyo, kodwa kukho iimfuno ukuba ube nokulinganisela phakathi kokuguquguquka kunye nokuzinza ukukhusela ukulimala. Amalungu azinzileyo anemisipha eyomeleleyo ejikeleze wona awavumeli idibeneyo ukuba ihambele kumanqanaba anokucinezela imisipha kunye nemisipha. Isifundo apha sesokuba okukhona amalungu akho ezinzile, kokukhona angcono. "

Ubuxoki: Izihlangu eziBarefoot zezona zihlangu ziBalaseleyo kuzo zonke iimbaleki

Inyani: E-US sikhula sinxibe izihlangu kwaye imizimba yethu iqhelana nezihlangu, utshilo u-Olson. Kodwa iimbaleki ezinganxibanga zihlangu ezisuka eKenya, umzekelo, azinxibi zihlangu, ngoko imizimba yazo iqhelene nokubaleka zinganxibanga zihlangu. Ukuba awuqhelanga ukuqhuba ngaphandle kwezicathulo, ngokukhawuleza ukutshintshela ekukhatyweni kwabagibeli abangenazihlangu kungangabi ngumbono olungileyo. "Ukuba ufuna ukuzama izihlangu ezinganxibanga zihlangu, qiniseka ukuba uzifaka lula kuzo. Yiya imigama emifutshane kwaye wakhe kancinci," ucebisa u-Olson. Kwaye ngelixa banokunikela ngezibonelelo ezithile kwiimbaleki, ayilolona khetho lulungileyo kuwo wonke umntu. "Ukuba unxiba i-orthotics okanye uneengxaki ezidibeneyo ezifuna i-cushion yesihlangu esisebenzayo, awukwazi ukwenza kakuhle ngezicathulo ezingenanto," kusho u-Olson.

Ubuxoki: Kuya kufuneka ubaleke ngamanyathelo abanzi ukunqanda izitshixo zeShin

Inyani: Ngokwenyani, okwahlukileyo koku kuyinyani. "Ukuba unentlungu ye-shin ngaphambili nangaphandle kwethambo lakho le-shin, unokuthi uhlawule kakhulu i-muscle kunye ne-tendon ebalekela kwelinye icala lethambo le-shin," utshilo u-Olson. "Kuya kufuneka unqumle umtya wakho ukuthintela ukutsala okugqithisileyo kweso sihlunu. Ukuba unentlungu ngaphakathi kwi-shin ayinakuba yingxaki ngokuhamba kwakho konke kodwa lilungu leqatha eliguquguqukayo elivumela unyawo lwakho ukuba luqengqele ngaphakathi Ukomeleza iiarches zakho iya kuba sesona sicwangciso sakho silungileyo, kunye nokunweba i-Achilles tendon yakho, ukunqanda olu hlobo lwe-shin splint. "

Ubuxoki: Ukuphepha ukungqongqo, iimbaleki akufuneki zibe namandla oQeqesho

Inyani: Yikholelwe okanye ungayikholelwa, uqeqesho lwamandla alukaze lungqinwe ukuba lunciphisa ukuguquguquka okanye lubangele ukuqina kumalungu, utshilo u-Olson. "Ngapha koko, iimbaleki ezomeleleyo-i-Olimpiki yokunyusa iintsimbi-zinokuguquguquka ngakumbi kunalo naliphi na elinye iqela lezemidlalo ngaphandle kwabavocavoci bomzimba." Ngoba? Cinga ngayo: Xa usenza uluhlu olupheleleyo lokuhamba kwesquat, unceda ukuphucula ubhetyebhetye esinqeni sakho. Xa usenza ukutsala phantsi, uphucula ukujikeleza kunye nolwandiso lwamagxa akho, utshilo u-Olson. Ukongeza ukusebenza kwamandla omzimba wonke kwindlela yakho kunokunceda ngokwenene ukuphucula ukubaleka kwakho: "uqeqesho lobunzima lunceda izihlunu zakho zibe namandla ngakumbi. Ukwenza iintsimbi ezilula kunye neentshukumo eziqhumayo ziya kuhamba kude ukukunceda ukubaleka ngokukhawuleza kwaye ugqibezele ugqatso ngokukhaba okunamandla. " (Jonga uQeqesho lwaMandla ama-6 wonke umgijimi ekufuneka ewenzile.)

Ubuxoki: Ukubaleka Kwanele ukuThintela iOsteoporosis

Inyani: Ngelixa ukuqhuba kuyindlela ebalaseleyo yokulayisha umqolo kunye nesinqe, ubuncinci bamathambo bunokubakho kwamanye amalungu, utshilo u-Olson. Kuba ukubaleka kulayisha umzimba osezantsi kuphela, eyona ndlela ilungileyo yokuthintela i-osteoporosis ngokwenza umthambo kukuqeqesha umzimba wakho wonke ngeendlela ezahlukeneyo zokuzilolonga. "Ukuphakamisa iintsimbi okanye ukwenza i-yoga kunye ne-pilates kunokunceda ekuphuculeni ibhalansi yakho. Ukuwa kokungalingani kakuhle, kungoyena nobangela uphambili wokuqhekeka kwe-hip. Ke nokuba unethambo elisezantsi esinqeni sakho okanye emqolo, ukuba ube nokulinganisela okuhle kwaye akunakulindeleka ukuba uwe, ngokuqinisekileyo uyawunciphisa umngcipheko wokophuka kwamathambo. " (Ngoku jonga iMichele Olson's Phezulu ezi-3 eziHambela iAbs ngokugqibeleleyo.)

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