Ngaba ukunciphisa umzimba esiswini?

Umxholo

• Umngcipheko wesisu esisiko
• Indlela echanekileyo yokwenza isisu
• Ngaba ukwenza isisu yonke imihla kubi?
• Ukwenza isisu kunye nobunzima okanye ukuhlala

Ukuzilolonga esiswini xa kusenziwa ngokuchanekileyo kufanelekile ekuchazeni izihlunu zesisu, ukushiya isisu sinokubonakala 'kwepakethi ezintandathu'. Nangona kunjalo, abo batyebe ngaphezulu kufuneka batyale imali kwimithambo ye-aerobic, enje ngebhayisekile yokubaleka kunye nokubaleka kwitreadmill ukutshisa amanqatha ukuze izibilini zibonakale.

Ukuziqhelanisa nokuzilolonga kuphela esiswini, ukuba namafutha aqokelelweyo kwingingqi yesisu akonelanga ekunciphiseni ubunzima, okanye ekulahlekeni kwesisu, kuba lo msebenzi awunankcitho ephezulu yekhalori kwaye awakulungelanga ukutshisa amanqatha.

Umngcipheko wesisu esisiko

Ukuzivocavoca kwesisu esisiko kunokubangela iingxaki zangasemva, ezinje ngomqolo, intamo kunye nokukhula kwediski ye-herniated, xa kusenziwa ngokungalunganga. Nangona kunjalo, kukho umahluko okwahlukeneyo wokuzivocavoca esiswini, othi xa usenziwa ngokuchanekileyo, ungalimazi umqolo.

Eyona ndlela yokwenza ukuhlala ngaphandle kokulimaza umqolo wakho, kukwenza iintlobo ezahlukeneyo zokuhlala, ungasebenzi kuphela i-rectus abdominis, kodwa kunye nesisu esisezantsi kunye namacala.

Indlela echanekileyo yokwenza isisu

Jonga indlela yokusomeleza isisu ngaphandle kokonakalisa umqolo kwividiyo:

Iphaneli yangaphambili yenye yeendlela ezilungileyo zokusebenza kwesisu, njengoko isebenza kuwo wonke ummandla wesisu, zombini ngaphambili, ngasemva nangasemva, ungonzakalisi umqolo okanye ukuma komzimba.

Nabani na ongakwaziyo ukugcina obu bume kangangesithuba semizuzwana engama-20, kufuneka asigcine ixesha elide kwaye ahlule eli xabiso ngo-2, enze iiseti ezi-3. Umzekelo: ukuba ubuninzi obunokufezekiswa yimizuzwana eyi-10, kuya kufuneka enze iiseti ezi-3 zemizuzwana emi-5, egcina izihlunu zesisu zihlala zixinene kwaye umva uthe tye kangangoko.

Ngaba ukwenza isisu yonke imihla kubi?

Ukwenza lo msebenzi wesisu (ngaphambili okanye kwibhodi esecaleni) akuyongozi umqolo kwaye awonzakalisi. Nangona kunjalo, umthambo ofanayo awufanele ukwenziwa yonke imihla, ukuze imicu yemisipha iphumle kwaye, ngenxa yoko, ifikelele kubuninzi bayo, isenza uhlobo lwebhanti yendalo engazukutshisa ngokufanelekileyo amanqatha aqokelelweyo kule ndawo, kodwa anokuyiphucula ukubonakala, ukushiya isisu sichazwe ngakumbi kwaye ngaphandle kweselulite.

Ukwenza isisu kunye nobunzima okanye ukuhlala

Akucetyiswa ukuba uhlale phantsi, ngenxa yomngcipheko wokulimala komqolo.

Nangona kunjalo, eyona nto ilungileyo kukuba umntu athethe nomhlohli ongumzimba onokuthi abonise uhlobo lwesisu esifanelekileyo kwiimfuno zabo zokwenyani, ngaphambi kokwenza nawuphi na umthambo ekhaya okanye ejimini.

Nayi eminye imizekelo yokuzivocavoca esiswini:

• Ukuzilolonga oku-6 ukuchaza isisu ekhaya

• Ukuzivocavoca ukucacisa isisu ngaphandle kwe-abs