Iindlela ezi-6 ezilula zokolula amadolo akho

Umxholo

• Ukolula
• 1.Izoluli zamadolo
• 2. Umlenze othe tye uphakamisa
• 3. Ukuxoka ukolula umsipha
• 4. Ukuma nkqo kwe-quad
• 5. Yolula ithole
• 6. Uhleli phantsi wolula umsipha
• Izibonelelo
• Yintoni ekufuneka uyiphephe
• Xa uziva ubuhlungu emadolweni
• Ezinye izinto zokwenza
• Ukomeleza imithambo
• Uncedo lwentlungu
• Nini ukubona ipro
• Umgca wezantsi

Amalungu akho amadolo akunceda wenze imisebenzi yemihla ngemihla enjengokuhamba, ukuqhekeka, nokuma ume nkqo. Kodwa ukuba amadolo akho abuhlungu okanye aqinile, ezi ntshukumo zinokuziva zingonwabanga.

Ukwenza ukolulwa kwamadolo kunokubonelela ngesiqabu. Oku kolula kukhulula izihlunu ezijikeleze idolo lakho, elinciphisa uxinzelelo kwilungu.

Khumbula, idolo lakho alisisihlunu. Yindibaniselwano phakathi kwethambo lakho lamathanga, ithambo lesin, kunye nekepusi yedolo. Ke ngoko, ukwolulwa kwamadolo kufuneka kujolise kwimisipha kunye neetoni ezijikeleze idolo.

Oku kubandakanya:

• ii-quadriceps
• imisipha
• amathole
• i-hip flexors kunye ne-adductors
• Ibhendi ye-iliotibial

Nantsi indlela yokwelula amadolo kunye nezibonelelo.

Ukolula

Kuba idolo liqhotyoshelwe kwimisipha emininzi, kubalulekile ukwenza ukolula okubandakanya iqela ngalinye.

1.Izoluli zamadolo

Le ntshukumo enobuntu obuqala ulula amadolo kunye neenyawo. Njengoko ulungisa idolo lakho, uya kukhulula izihlunu ezijikelezileyo.

2. Umlenze othe tye uphakamisa

Njengokulungelelaniswa kwamadolo, lo msebenzi uzolulela emadolweni. Oku kuya kolula imisipha kunye nezihlunu ngasemva kwexolo elihlangeneyo.

3. Ukuxoka ukolula umsipha

Imisipha yomsipha iwela ngasemva kwedolo. Ukunciphisa ukuqina kule ndawo, zama ukolula umsipha.

4. Ukuma nkqo kwe-quad

I-quad emileyo yolule ikhulula izihlunu kunye neetoni ngaphambili kwedolo elihlangeneyo. Uyakuva ukuluka kwii-quads zakho phambi kwethanga lakho.

5. Yolula ithole

Njengomlenze, izihlunu zethole ziqhotyoshelwe ngasemva kwedolo lakho. Ukuba ithole lakho lixinekile, linokutsala edolweni kwaye libangele iintlungu. Ungayikhulula ngokwenza ithole.

6. Uhleli phantsi wolula umsipha

Le ntshukumo yolula imisipha, ekhulula uxinzelelo emadolweni. Iluncedo ngakumbi kwiimbaleki, ezithanda ukujija imisipha. Oku kunokukhokelela kwimicimbi yamadolo kunye nemilenze ebuhlungu.

Ngokwenza oku kushukuma njengokuhamba emva kokuhamba, unokukhulula ukuqina kwimisipha yakho nasemadolweni.

Izibonelelo

Ukolula idolo kunciphisa ukuqina kwezihlunu ezijikeleze idolo lakho. Oku kuphucula ukuguqa kwamadolo kunye nokuhamba, okwenza kube lula ukuhamba ngexesha lokuzilolonga kunye nemisebenzi yemihla ngemihla.

Kwaye, xa izihlunu ezijikeleze idolo lakho zikhululekile, akunakufane kwenzeke ukuba:

• intlungu emadolweni
• ukuqina kwedolo
• ukwenzakala

Ukufumana iziphumo ezilungileyo, yenza amadolo ngokukhawuleza.

Yintoni ekufuneka uyiphephe

Ukuba uneentlungu emadolweni, kuyacetyiswa ukuba uphephe:

• imiphunga
• ukutsiba
• squats ezinzulu
• ukubaleka

Ezi ntshukumo zinokuwenza buhlungu amadolo akho, ngenxa yoko kungcono ukuba uzitsibe. Ungazama le mithambo xa iintlungu zedolo lakho zibangcono.

Xa uziva ubuhlungu emadolweni

Ukuba uneentlungu emadolweni, ingcinga yokolula inokubonakala intle. Nangona kunjalo, ukwenza amadolo wolule xa amadolo ebuhlungu kunokukunceda uzive ungcono.

Isitshixo kukuhamba kancinci kwaye ngobunono. Bamba ukolula ngalunye imizuzwana nje embalwa. Ukuba wenza reps, qala ngenani eliphantsi. Njengoko izihlunu zakho zikhululekile, unokwandisa ixesha lokuzolula ngalunye.

Kuya kufuneka uyeke ukuba uziva iintlungu ezintsha okanye ukuba iintlungu ezikhoyo ziya zisiba mbi. Kule meko, jonga i-Therapist yomzimba ngesikhokelo esenzelwe wena

Ezinye izinto zokwenza

Ukongeza ekoluleni amadolo akho, zikho ezinye iindlela zokugcina bephilile. Oku kubandakanya:

Ukomeleza imithambo

Ukomelela kubalulekile njengokuguquguquka. Xa izihlunu eziqhotyoshelwe emadolweni zomelele, ziya kukuxhasa ngokufanelekileyo amadolo akho. Oku kunciphisa uxinzelelo kunye noxinzelelo kumalungu akho emadolo.

Kodwa ukuba ezi zihlunu zibuthathaka, azinakukunceda ukuba amadolo akho afumane ukothuka ngexesha lokuhamba. Ziya kuba yomelele, zibangele iintlungu emadolweni nakwezinye iindawo zomzimba.

Ukwenza izihlunu ezingqongileyo zomelele, yongeza ukuqiniswa kwamadolo kwindlela yakho yesiqhelo.Ezi ntshukumo ziya kuqinisekisa ukuba amadolo akho anenkxaso eyoneleyo.

Imizekelo yokuzivocavoca emadolweni ibandakanya:

• squat yomzimba
• umsonto curl
• ibhulorho ebengezelayo
• cofa umlenze
• phakamisa ithole

Uncedo lwentlungu

Unokulawula iintlungu zamadolo ngamayeza ahlukeneyo ekhaya. Oku kubandakanya:

• Umkhenkce. Ukupholisa imvakalelo yomkhenkce kuya kuyiphelisa intlungu, ukudumba kunye nokudumba. Bopha ipakethe yomkhenkce ngetawuli kwaye uyibeke edolweni kangangemizuzu engama-20.
• Ubushushu. Ibhotile yamanzi ashushu okanye ipakethe yokufudumeza nayo inokunciphisa iintlungu zedolo.
• Izidakamizwa ezichasayo ezichasayo (i-NSAID). Ukuba unentlungu encinci emadolweni, ii-NSAID ezingaphezulu kwe-counter ezifana ne-ibuprofen zinokunceda.
• Ukugoba amadolo. Nxiba amadolo okanye usongele inkxaso engaphezulu yamadolo.

Ngeentlungu ezibuhlungu okanye ezingapheliyo emadolweni, ndwendwela ugqirha wakho ngokukhawuleza.

Nini ukubona ipro

Ngokubanzi, ukuzolula kunye nezonyango zasekhaya kunokunceda iintlungu emadolweni. Kodwa ukuba iingxaki zamadolo akho zihlala ngaphezulu kweeveki ezi-2, jonga ugqirha wakho wokhathalelo oluphambili.

Ugqirha wakho unokumisela ukuba imicimbi edolweni yakho ibangelwa kukulimala okanye imeko engaphantsi.

Ugqirha wakho unokutyelela ugqirha onokubonisa indlela yokwenza ulwahlulo oluthile kunye nokuzilolonga. Ziya kugxila kwiintshukumo ezijolise kwisizathu sentlungu yamadolo.

Thetha nomqeqeshi wakho ukuba ungathanda ukuzama imithambo emitsha. Baza kukunceda uhlale ukhuselekile ngelixa usebenza.

Umgca wezantsi

Ukuba uneentlungu emadolweni, zama la madolo ulule. Ezi ntshukumo zinokukunceda ukolula izihlunu ezinamathele emadolweni. Xa ezi zihlunu zikhululekile kwaye ziguquguqukayo, ziya kubeka uxinzelelo oluncinci emadolweni akho.

Hamba ngobunono kwaye uthathe ixesha lakho. Ukuba uziva iintlungu ezintsha, okanye ukuba intlungu yakho yoqobo iya isiba mandundu, yeka umthambo kwaye ubone ugqirha okanye ugqirha wakho ophambili.