Indlela Izixhobo Zakho Ezawonakalisa Ngayo Umzimba Wakho

Umxholo

• 1. Ingxowa yakho enkulu yamagxa
• 2. Izithende zakho eziPhakamileyo
• 3. Ifowuni yakho
• Uphengululo lwe

Unokuba nokuzimisela ngakumbi ekukhetheni ukutya okusempilweni, usebenzisa iimveliso ezizodwa zobuhle, kunye nokulungelelanisa ukuzilolonga kwakho kwiimfuno zomzimba wakho. Kwaye mhlawumbi unxiba umkhondo wokuqina ukuze uqinisekise ukuba ubhala onke amanyathelo akho osuku kwaye usete isikhumbuzi sokulala ngokwaneleyo. Mhlawumbi, mhlawumbi, ude uthabathe iivithamini zakho kanye njengoko bekufanele ukuba wenze. Kodwa ngaba ukhe ucinge ngendlela ukhetho lwakho lwemihla ngemihla olunokuthi luphelise ngokupheleleyo lonke elo xesha kunye namandla owachitha ekunyamekeleni umzimba wakho?

Yothusa! Ezinye zezixhobo zakho zinokuwonakalisa umzimba wakho. Kulungile-ukuba igxalaba le-wonky okanye i-cranky foot inokuba ivela kwinto oyinxibileyo xa usiya ejimini kunokuba uyenza apho.

1. Ingxowa yakho enkulu yamagxa

Kukho into ekhuthazayo ngokumangalisayo malunga nokuqulatha yonke imixholo yendlu yakho kwisipaji sakho. (Ungayidinga ngokwenene loo mqengqeleki kunye nejezi eyongezelelweyo!) Kodwa, ngelishwa, ukurhuqa into enzima engalweni okanye umva imini yonke kunokukubeka emngciphekweni wokonzakala okuninzi-isayensi isitsho njalo. Ukuthwala iibhegi ezinzima kunokubangela umonakalo we-nerve kunye nokulimala kwezicubu ezithambileyo entanyeni nasehlombe, ngokutsho kophando olupapashwe kwi Ijenali yePhysology eSetyenzisiweyo.

Ukuba unxiba isipaji sakho engalweni, engqinibeni, okanye egxalabeni, itsala egxalabeni, kwaye usemngciphekweni wokutshiza igxalaba okanye ukonakalisa i-rotator cuff okanye i-labrum (inxalenye yegxalaba), utshilo u-Armin. Tehrany, MD, ugqirha wamathambo kunye nomsunguli woKhathalelo lweManhattan Orthopedic. Ayisiyokuyiphatha nje ukuba kufuneka ukhathazeke ngayo-isenzo sokuyibeka egxalabeni linokukwenzakalisa nawe, kuba yinto enzima kakhulu leyo. Cinga ngako: Ngaba ungayijika iketilebhele enzima engalweni yakho kwaye uyitsale ujikeleze? Hayi ngekhe. Kwaye, ukuba uhlala uthwala kwicala elinye (um, unetyala!), Inokubeka uxinzelelo oluninzi kumqolo wakho, ubeke umngcipheko kwintlungu yomqolo, idiski, okanye iimbambo, utsho uTehrany.

Yenza ntoni intombazana? Okokuqala, musa ukuthenga isipaji esikhulu, esinzima, utshilo uTehrany. Uyazi ukuba uza kulayisha izinto apho, ke qiniseka ukuba ibhegi ngokwayo ayinzima ngokwaneleyo ukwenza ukuba ungonwabi. Okwesibini, sukuyigcwalisa ngokugqithisileyo. Ukuba ikubangela ukuba ungonwabi xa uyithatha, yilahle into ethile. Kwaye, okwesithathu, nokuba ukhethe ubhaka omncinci, ongasindi, okanye uqiniseke ukuba utshintsha eliphi icala ophethe ngalo ibhegi yakho. Zombini ziya kulungelelanisa ubunzima obungcono phakathi kwamagxa akho amabini-ulumkele ukulayisha kakhulu oobhaka, okanye oko kungakhokelela ekonzakaleni umqolo, utshilo uTehrany.

2. Izithende zakho eziPhakamileyo

Mhlawumbi umbonile lo uzayo. Benza ukuba imilenze yakho ijonge ~ ngokumangalisayo ~ kwaye bagqibezele iimpahla zakho, kodwa bayazonakalisa iinyawo zakho, inyathelo elinye ngexesha. Ilula kakhulu: "Abantu benzelwe ukuhamba ngaphandle kwezihlangu okanye iikawusi," utshilo uTehrany. "Ke xa abantu bongeza izihlangu eziphakamileyo okanye nezihlangu eziphakathi, oomatshini bokuhamba bayatshintsha." Yinto enkulu leyo kuba ukuba awuhambi ngendlela umzimba wakho obucetyelwe ngayo, ubeka engozini ukwenzakala kuwo nawaphi na amathambo kunye namalungu emzimbeni ukusuka emqolo ukuya ezenzweni zakho. (Ukuba uyimbaleki enomdla, uzidinga ezi ngcebiso zononophelo lwenyawo.)

Ewe, abanye abantu bangcono ekuziqhelaniseni nabo (sonke sinaye loo mhlobo uhambela ukusebenza kwi-stilettos yonke imihla). Kodwa nokuba uyakwazi ukuziqhelanisa ngokulula, ukusetyenziswa kwezithende ixesha elide kuneqela lemingcipheko yezempilo: Ingakhokelela kutshintsho kulwakhiwo kunye nokusebenza kumlenze ongezantsi nonyawo, kubandakanya nokunciphisa umsipha wethole, ukwanda kokuqina kwithenda ye-Achilles, kunye nokuncitshiswa ukuhamba kwe-ankle, ngokophando olupapashwe kwi Ijenali yeBhayiloji yovavanyo. (Nantsi ngakumbi malunga nokuba izithende eziphakamileyo zibuhlungu kangakanani kuwe.)

"Ngokubeka iinyawo kwindawo engaqhelekanga, uqhuba imingcipheko yeengxaki kunye ne-tendonitis kwinyawo kunye ne-ankle," kusho uTehrany. "Xa unyawo lutyalwa kaninzi emgangathweni ngendlela engaqhelekanga, njengoko kusenzeka xa unxiba izithende, umngcipheko kukuba iigaments okanye imisipha ephantsi koxinzelelo olungaqhelekanga inokudiliza ixesha, ibangele ukulimala kakhulu." Kwaye, ekuhambeni kwexesha, isifo samathambo sinokukhula. Umzekelo, ukuhamba ngezithende kubangela ukwanda koxinzelelo kumadolo, kukhokelela kumngcipheko we-arthritis emadolweni, ngokophando olupapashwe kwi Ijenali yoPhando lwamathambo.

Kodwa oko akuthethi ukuba kuya kufuneka ulahle amaqonga akho kanye kule yesibini. "Yonke into ngokumodareyitha," utshilo uTehrany. Qiniseka nje ukuba unika iinyawo zakho ikhefu ngokunciphisa isithende sakho kwiintsuku ezimbalwa ngeveki, ukuthatha ikhefu ukuze uhlale, kwaye unxibe izihlangu ezikhululekile xa uhamba, njl. (Okanye zama le ndlela "enempilo" yokunxiba izithende ngaphandle kweentlungu. .) Ilula ngolu hlobo: "Ukuba ibuhlungu, ungayenzi."

3. Ifowuni yakho

Ngokucacileyo, sonke singamakhoboka eselfowuni. Ayonto intsha leyo. "Kodwa kuba asizibambi iifowuni zethu kwinqanaba lemehlo, sihlala siziguqula iintamo zethu kwaye sigobe kancinci," utshilo uTehrany. "Ukwenza oko kaninzi kunokukhokelela kumqolo nasemva kwentamo kunye nethambo lamathambo kunye nezihlunu entanyeni nasemqolo."

Inayo negama elimnandi, nayo: itekhnoloji okanye intamo yokubhaliweyo (nangona ngamanye amaxesha ibhekisa kwimibimbi inyanzela ukuba uphuhle entanyeni nakwisilevu nawe). Xa uncike phambili kwaye ujonge phantsi, ubunzima bentloko yakho buyaphakanyiswa, kubeka ubunzima obungakumbi entanyeni, ngokweZiko lezeMpilo laseYunivesithi yaseNebraska. Ukuba ukhe wahlupheka mva nje ngenxa yentamo eqinileyo okanye ebuhlungu okanye umqolo, iintlungu zoxinzelelo, okanye ukungxama kwezihlunu, oku kunokuba sisizathu.

I-Tehrany icebisa ukongeza umthambo wokuzolula ekusebenzeni kwakho, njenge-hyperextensions okanye ezi zimo zeyoga zokolula intamo yakho, amagxa kunye nemigibe, enokulinganisa ukuguquguquka esikwenza imini yonke, yonke imihla. Kwakhona, ukuba unokukhetha phakathi kwescreen sefowuni okanye idesika enekhompyuter, khetha idesika kwaye wenze iinzame zokugcina intamo yakho kwindawo yokungathathi cala, utshilo.

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