Ngaba ukugruzuka emva kokuqengqeleka kogwebu kuqhelekile?

Umxholo

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Ukuqengqeleka amagwebu yenye yezo zinto "kubuhlungu kakhulu" ubudlelwane benzondo nothando. Uyayoyika kwaye ujonge phambili kuyo ngaxeshanye. Kubalulekile ekuvuseleleni izihlunu, kodwa ungazi njani ukuba uhambe kakhulu nale ntlungu "intle"?

Amava am okuqala okuqengqeleka amagwebu ayebuhlungu; emva kokuba ugqirha womzimba endixelele ukuba "ndinezona zibhendi ze-IT" zakha wazibona, wachaza indlela awayeza kuzikhupha ngayo kum, kwaye yayiza kuba buhlungu, kwaye yayiza kutyumza ilandelayo. imini - kodwa kwakungekho nto inokukhathazeka ngayo.

Wayenyanisile-ndinemivumbo eluhlaza-luhlaza okwesibhakabhaka ukusuka esinqeni ukuya emadolweni malunga neentsuku ezintlanu. Kwakunzima, kodwa ndaziva ndingcono emva kokuba imivumbo iphelile. Ukusukela ngoko ukuya phambili, ndazibophelela ekuqengqeleni ii-band zam ezingabonakaliyo ze-IT rhoqo.

Ngaba wakha watyumka emva kokuqengqeleka kwamagwebu? Amava am okugruzuka kwiminyaka eyadlulayo alityalwa kude kube mva nje xa ndandiqengqeleka izihlunu zam ze-VMO ngebhola ye-lacrosse-kwaye emva koko ndagruzuka i-crap. Ndadibana noGqirha Kristin Maynes, PT, DPT, noMichael Heller, umququzeleli wohlalutyo lokusebenza kwezemidlalo kwiProfessional Physical Therapy, ukubuza uluvo lwabo ngemivumbo eqengqeleka amagwebu.

Ngaba ukuBekisa kuqhelekile?

Impendulo emfutshane? Ewe. "Ingakumbi ukuba uqinile ngokwenene kuloo ndawo," kusho uDkt Maynes, okanye "ukuba kukuqala ukuwenza," kusho uHeller. Esinye isizathu unokuba ugruzukile? Ukuba uhlala kwindawo enye ixesha elide. UGqr Maynes waphawula ukuba xa uqengqeleka indawo yesihlunu enye imizuzu emibini ukuya kwemithathu, uya kubona ukugruzuka kusuku olulandelayo.

Yintoni Ebangela Ukugruzuka?

Xa u-foam rolling, uqhekeza izicubu ezibomvu kunye nokunamathela (uhlobo oluthile lwezicubu ezibomvu ezivela kukuvuvukala, ukwenzakala, njl.). Xa ubeka "uxinzelelo lomzimba wakho kwindawo egxininisiweyo ye-myofascial," "uqhekeza ukunamathela, kunye [nokudala] iinyembezi ezincinci kwimicu yemisipha," watsho uHeller. "Oku kubangela ukuba igazi libanjiswe phantsi kwesikhumba, linike ukubonakala komvumbo."

Ayisiyonto yakuzixhalabisa ngayo, kodwa sukuphinda uyiqengqe loo ndawo de kube kuphelile. . . ow!

Ngaba Siyagabadela?

Wazi njani umahluko phakathi kokungakhululeki okuqhelekileyo kunye neentlungu ezibangela ukwenzakala? "I-foam rolling yenziwa kwizinga lokunyamezela komntu kunye nomda," kusho uDkt Maynes. "Ukuba kubuhlungu kakhulu, musa ukwenza." Ibonakala ilula, akunjalo? Sukuyityhala kude kakhulu, kwaye uqiniseke ukuba wolula. "Ukuba ibangela ukwenzakala okungaphezulu kokulungileyo (ngokwasemzimbeni nasengqondweni), kwaye ukuba kubuhlungu kakhulu awungekhe umelane nako, yima," utshilo. "Ayisiyo wonke umntu kwaye ayizukukwenza okanye yophule ukubuyiswa kwakho ukuba awugwebi amagwebu!"

Ngokubhekiselele kumqobo weentlungu, uthe kukho "iintlungu ezilungileyo" ezifanayo nemvakalelo yokuthanjiswa okunzulu kwethishu, kwaye ukuba uyayifumana, qhubeka nolawulo lwakho.

Ngaba ungaphaya kwe-foam rolling? UMncedisi uthi hayi. "Awunakho ukugqithisa ukujija amagwebu, njengoko inokwenziwa iintsuku ezisixhenxe ngeveki, kwaye ikwasebenza njengefudumalo elungileyo kunye nokuphola xa usenza umthambo."

Sebenzisa ezi zikhokelo:

• Hlala kwindawo leyo imizuzwana engama-30 ukuya kumzuzu omnye.
• Musa ukuqengqeleka indawo owenzakeleyo ngaphandle kokuba ucetyiswe ngugqirha (kuquka noyena mntu ukufutshane nawe).
• Ukuba iintlungu zingaphezulu kobuhlungu obuthile/ukuqina, yeka.
• Yolula emva koko - "Kufuneka wongeze ngokululeka amagwebu ukuze usebenze," utshilo uGqirha Maynes.

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