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Nokuba uhamba uye kwindawo yokuzivocavoca rhoqo, unxibe izithende mihla le, okanye uhlale nje ugobile phezu kwedesika emsebenzini, iintlungu zinokuba ngumdlali osecaleni ongathandekiyo. Kwaye, ukuba awukhathali ngezo ndawo zincinci-kodwa ziyacaphukisa ngoku, zinokukhokelela kwiziphazamiso ezinkulu ezantsi kwendlela.

Enye indlela yokulwa iintlungu kukusebenzisa umthambo njengeyeza. Qala ngokucinga ngomzimba wakho njengeyunithi yonke esebenza kunye, kunokuba ibe ngamacandelo ahlukeneyo. THANDEKA: Zama ukomeleza izihlunu ezingqonge kunye nokuxhasa indibaniselwano okanye indawo ekubangela ube neentlungu. Ke, ukuba amadolo akho abuhlungu, jonga esinqeni sakho kunye nokuqaqamba; ukubomeleza kuya kunceda ukulungelelanisa kunye nokuzinzisa indawo yakho yengxaki. Konke oku kuyinxalenye yethiyori "yommelwane ombi" yokuba umqeqeshi obalekayo kunye nomqeqeshi wobuqu we-Equinox uWes Pedersen wasichazela-a.k.a. "Ithambo le-hip lidibene nethambo lethanga," kunye nokunye.

Iindawo ezintlanu eziqhelekileyo ezishushu zentlungu zibandakanya amaqatha, amadolo, iinyonga, umqolo osezantsi kunye namagxa. Sibuze ingcali yee-Pilates kunye nonyango olunelayisensi yomzimba u-Alycea Ungaro ukuba babelane ngemithambo elula yomeleza ukugcina le mimandla yomzimba-kunye nabamelwane babo bonwabile kwaye bengenazintlungu. Emva koko, sacela umphathi omkhulu wophando kunye noyilo lwenkqubo kwiTrigger Point Performance Therapy uKyle Stull, MS, ngesicwangciso sokuqengqeleka kwe-foam. Kuba, lixesha lokuba sonke ekugqibeleni sifunde into emasiyenze ngezo zingaqhelekanga, iityhubhu ezinde kwindawo yokuzivocavoca. I-Foam rolling yindlela yokukhululwa kwe-self-myofascial, enceda ukunciphisa ukuqina kwemisipha kunye nokwandisa uluhlu lwakho lokunyakaza. Ke, ngumdlali weqela obalaseleyo kwisicwangciso somdlalo ngokuchasene nentlungu.

Kubalulekile ukuba ugcine engqondweni ukuba ugqirha wakho uhlala eyindlela yakho yokuqala yokuzikhusela xa ujongene nentlungu, nokuba inganyangeki, ayifani, incinci, okanye inamandla. Olu hlobo lokuzilolonga kunye ne-foam-roller ziyilelwe ukuba ziyinxalenye yenkqubo yokuthintela ngokubanzi, hayi indlela yokuzinyanga; soloko ubonana nogqirha wakho kuqala ukuze uqonde ukuba kutheni uqaqanjelwa kwaye emva koko ujonge eyona ndlela ilungileyo kwiimfuno zakho ezithile.

Ukulungele ukuziva ubhetele ngoku (nangonaphakade)? Intloko kwiRefener29 yesicwangciso sakho sokulwa iintlungu.

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