Amanqatha amanqatha: Amanyathelo ama-7 ukuya kumaDolo asempilweni kunye nokuPhucula ukuPhila ngokuBanzi

Umxholo

• Iindlela ezi-7 zokwehlisa ubunzima emadolweni
• 1. Ukunciphisa umzimba ngokubanzi
• 2. Baleka okanye ubaleka
• 3. Khwela ibhayisekile
• 4. Imilenze
• 5. Iikatsi
• 6. Ukutsiba ngentambo
• 7. Ukuhamba
• Olunye ukhetho lokunciphisa amadolo akho
• Impilo yamadolo
• Khusela amadolo ngexesha lokuzilolonga
• Ukuthatha

Iindlela ezi-7 zokwehlisa ubunzima emadolweni

Zininzi izinto ezinokuchaphazela ukubonakala kwamadolo akho. Ubunzima obongezelelekileyo, ukugoba kwesikhumba okunxulumene nokuguga okanye ukuncipha kobunzima bamva nje, kunye nokwehla kwethoni yemisipha ekusebenzeni okanye ekonzakaleni konke kunokuchaphazela ukubonakala kwendawo yedolo.

Ngelixa kungekho buchule buthile bujolise kumanqatha edolo wedwa, kukho iindlela onokuthi uphulukane namanqatha kuwo wonke umzimba wakho kunye nokuzilolonga okuninzi okunokunceda ukuphucula ukusebenza kunye nethoni yemisipha yemilenze yakho, yiyo loo nto amadolo akho.

1. Ukunciphisa umzimba ngokubanzi

Ukuphulukana nobunzima sesinye sezitshixo kwimilenze emile ngakumbi kwaye kunokunceda ukunqanda okanye ukunciphisa iintlungu emadolweni. Oku akubandakanyi kuphela ukuziqhelanisa nokudityaniswa kwemithambo yentliziyo kunye noqeqesho lokuqina, kodwa nokutya ukutya okusempilweni.

Ngokunciphisa amanqatha omzimba ngokubanzi, unokunceda ukunciphisa idolo lakho, nawe. Akukho msebenzi omnye onokunyanga amanqatha kwindawo yedolo okanye nayiphi na indawo yomzimba.

2. Baleka okanye ubaleka

Zombini ezibalekayo kunye nokubaleka zilungile ngokutshisa iikhalori. Bayayisebenza imilenze yakho kancinci xa kuthelekiswa nokuhamba kwaye banokunceda ukomeleza indawo engaphambili emadolweni akho.

Nangona kunjalo, ngokuya ngokusebenza kunye nokwehla kobunzima, ukuqhuma okufutshane kokubaleka kunokuba nokusebenza ngakumbi ekutshiseni amanqatha kunemidyarho emide.

Ngaphambi kokuba uqalise, buza ugqirha wakho okanye umqeqeshi malunga nokwolulwa kwamadolo onokuthi ukwenze ukufudumeza umzimba wakho ukuthintela ukwenzakala ngexesha lokubaleka kwakho.

3. Khwela ibhayisekile

Ukuhamba ngebhayisekile kuthathwa njengesiqhelo sentliziyo esifanelekileyo kwintliziyo yakho kunye nokunyamezela, kodwa ukugxininisa ekusebenziseni imilenze yakho kunika amandla amakhulu. Oku kubandakanya ii-quads zakho, amathanga, kunye namathole, aya kuthi ajike indawo yamadolo akho, nawo.

Ukuhamba ngebhayisikili kukwenye into elungileyo enefuthe eliphantsi ekusebenzeni, ngakumbi ukuba ujongana nayo nayiphi na intlungu yedolo okanye ukonzakala komlenze kwangaphambili.

Zimbini iindlela onokukhwela ngazo ibhayisekile ukuze wandise izibonelelo zetoni: ixesha lokuphumla okanye uqeqesho olude. Eyokuqala igxininisa kumanqanaba okukhawuleza kunye nokuhamba rhoqo, ngelixa lokugqibela ligcina isantya esifanayo ixesha elide.

Ungakhwela ibhayisekile ngaphandle okanye ibhayisekile emileyo kwindawo yokuzivocavoca.

4. Imilenze

Imilenze ijolise kwimisipha yangaphambili emilenzeni yakho, yaziwa ngcono njenge-quadriceps yakho. Xa usomeleza kwaye ubeka ithoni kwezi zihlunu, oku kunokuqinisa imilenze yakho yonke ngokuhamba kwexesha, kubandakanya indawo yedolo kunye nokuqaqamba.

Umtya wendabuko wenziwa ngokunyathela umlenze omnye kwi-angle ye-90-degree, ukugcina umzimba wakho ophezulu ngokuthe tye. Ungayitshintsha imilenze yakho de ube wenze i-10 kumlenze ngamnye. Ngokuhamba kwexesha, unokwandisa i-reps okanye ubambe i-dumbbells yokuxhathisa okongeziweyo.

5. Iikatsi

Izikwere nazo zijolise kwii-quadriceps, ezibenza ukuba babe lolunye uhlobo lomthambo omkhulu wokunceda ithoni yemilenze yakho. (Njengebhonasi, ii-squats zikwaluncedo ekunciphiseni ubuqaqawuli bakho, nazo.)

Izikwere zenziwa ngokuma ubuncinci ububanzi begxalaba ngaphandle kwaye wehlise umzimba wakho phantsi ngomqolo othe ngqo ngasemgangathweni, ngokungathi uzama ukuhlala esitulweni. Qala nge-12 squats kwiseti kunye nokwakha ukuya ngaphezulu njengoko imilenze yakho kunye ne-glutes zomelela.

6. Ukutsiba ngentambo

Intambo yokutsiba yenye into yokutshisa ikhalori ephezulu enokuthi ithoni kwaye yomeleze imilenze yakho (ungasathethi ke ngentliziyo yakho).

Eyona nto iphambili kwintambo yokutsiba yinkqubo yakho, hayi isantya sakho. Gxila ekutsiba ngamadolo egobe kancinci ukuze ungonzakalisi amalungu akho xa usihla. Kwakhona, khetha umphezulu werabha ngaphezulu kwekhonkrithi okanye i-asphalt.

Kuba intambo yokutsiba ngumsebenzi onefuthe eliphezulu, yimizuzu nje embalwa ngexesha ebhetele kumalungu akho amadolo. Unokwenza lo msebenzi njengenxalenye yenkqubo yoqeqesho yesekethe okanye njengokufudumeza ukuphakamisa iintsimbi okanye ukwenza olunye uqeqesho lokuqina (ezinje ngeempumlo kunye nezikwele ngaphezulu).

7. Ukuhamba

Xa kuziwa ekunciphiseni amanqatha omzimba kunye nokuthambisa izihlunu zomzimba ezisezantsi, uhambo oludala oludala lunokwenza iqhinga. Ukuhamba kunezibonelelo ezininzi zempilo, kwaye ikwachaphazeleka kwaye kuyabiza.

Uphononongo luka-2000 olusuka kwiimpembelelo zokuhamba eziqwalaselweyo ekunciphiseni ithanga kubafazi abasemva kwemini xa bedibene nokutya okusempilweni. Enye ikwafumene ukuhamba kunokuba negalelo kumandla amakhulu emadolo ngokubanzi.

Olunye ukhetho lokunciphisa amadolo akho

Ukuzilolonga, kudityaniswe nokutya okusempilweni, yeyona ndlela ilungileyo yokuphelisa amanqatha omzimba. Kodwa ukuba awuboni ziphumo kwindawo yakho yamadolo, unokucinga ngokuthetha nogqirha wakho malunga nokhetho lotyando. Amanye amathuba anokubandakanya:

• imithambo
• I-cryolipolysis (ukuCoca ngokuBala)
• Unyango
• Unyango lwe-laser
• unyango olukhanyayo
• Unyango lwe-radiofrequency
• Ultrasound

Impilo yamadolo

Nokuba ukhetha oluphi unqatha ngamadolo, kubalulekile ukuba ugcine engqondweni ukuba kuthatha ixesha kunye nokuzingisa ukulahla amanqatha omzimba nayiphi na indawo yomzimba wakho.

Amadolo aphikisanayo nangakumbi ngaphandle kokuba sele usebenza kakhulu-ukuhlala phantsi emsebenzini okanye ukudlala kunokwandisa umngcipheko wokuqokelela amafutha amaninzi kule ndawo. Abasetyhini bayo nayiphi na imeko yomzimba nabo bathambekele ngakumbi ekuqokeleleni amanqatha kwiindawo zomzimba kubandakanya amadolo, iinyonga, ukuqaqamba, kunye nesisu.

Ukomeleza izihlunu zomlenze wakho nako kuya ngaphaya kobuhle. Ngokuya usomeleza imilenze yakho, iintlungu ezingaphantsi kwedolo onokuzifumana ekuhambeni kwexesha. Olunye uphononongo olupapashwe kufunyenwe imeko ephezulu kwiintlungu zamadolo kwabasetyhini abane-osteoarthritis ababenemisipha esezantsi.

Kwakhona kubalulekile ukuqaphela impilo yakho yonke yedolo. Ngelixa unokufuna ukulahla amanqatha edolo, awufuni ukulimaza amadolo akho, nokuba. Zininzi iindlela onokunceda ngazo ukukhusela amadolo akho ngexesha lokuzilolonga.

Khusela amadolo ngexesha lokuzilolonga

• Nxiba izihlangu eziyilelwe umsebenzi owenzayo (ukuqhuba izihlangu zokubaleka, abaqeqeshi abanqamlezileyo kuqeqesho lwesekethe, njl.
• Yenza imithambo enefuthe eliphezulu kwimimandla ethambileyo kuphela.
• Gobisa amadolo akho, kodwa ungavumeli ukuba adlule kwiinzwane zakho.
• Phumla xa ufuna njalo, ngakumbi xa amadolo eqala ukuba buhlungu.
• Thatha usuku phakathi kokuzilolonga (umzekelo, ungatshintsha phakathi kokusebenza kwe-cardio kunye nokomeleza umlenze).

Ukuthatha

Ngokuzilolonga kunye nendlela yokuphila esempilweni iyonke, kunokwenzeka ukuba ulahle amanqatha omzimba wedwa ekhaya.

Kuba ukulahleka kwamafutha akujoliswanga, yazi ukuba oku kungathatha ixesha. Njengoko amanqatha omzimba wakho wonke ancipha, kuya kuba njalo nobunzima obuninzi emadolweni akho. Uya kuwunciphisa umngcipheko wobunzima kunye nezifo ezidibeneyo ezinxulumene nokuvuvukala, ezinje ngesifo samathambo.

Ukuba awuboni ziphumo ekhaya, cinga ukuthetha nogqirha wakho ngezimvo malunga nokutya okanye ukwenza umthambo, okanye iinkqubo ekujoliswe kuzo ukwenza ithoni ngamadolo.