Ukuzivocavoca ngokudibeneyo kokusebenza ukuze kuphuculwe ukuguquguquka kunye nokusebenza

Umxholo

• 1. Ukuhamba kweqatha
• 2. Ukuhamba ngokuvula isinqe
• 3. Iiproliyamu zethambo lomnqonqo kumgangatho
• 4. Ukudlula kwamagxa
• 5. Isangqa sentamo
• Ukulumkela
• Okukwintsusa

Ngaba uyafuna ukutsiba phezulu, ubaleke ngokukhawuleza, kwaye ube nakho ukuhamba ngaphandle kwentlungu? Ukuba uyasebenza kwaye uzilolonga rhoqo, isizathu sokuba ungafikeleli kwiinjongo zakho ayikuko ukungabikho kwemisebenzi, kodwa kukusilela kokuhamba.

Ukuba bhetyebhetye sisakhono samalungu akho sokuhamba kuluhlu olupheleleyo lokuhamba ngaphandle kwentlungu okanye ukuqina. Ikwabhekisa kubume bezihlunu ezixhasa amalungu. Izihlunu eziguqukayo kunye neethenda zivumela uluhlu olukhulu lokuhamba ngexesha lemisebenzi.

Zininzi iindlela zokuzilolonga onokuzenza ukuphucula ubhetyebhetye, kubandakanya ukolula. Ukolula okungagungqiyo, okanye ukubamba indawo enye ixesha elide, kunokuba yindlela oyithandayo yokufudumeza ngaphambi kokuzilolonga.

Ngokwophononongo olupapashwe kwiJenali yoPhando lwaMandla kunye neMeko yoBume, kubonakala ngathi ukuzolula okunamandla, okanye ukuzolula ngelixa ushukuma nentshukumo, kubhetele kunokuzolula njengenxalenye yeshushu.

Imizuzu nje eli-10 yokufudumala okunamandla ngaphambi kokuzilolonga kunxulunyaniswa nokuphuculwa kwexesha lokubaleka, ibhola yamayeza iphosa umgama, kwaye utsibe umgama.

Zama ezi zinto zintlanu zokuzilolonga ukuphucula imeko yakho ngokudibeneyo kunye nokusebenza ukuze ukwazi ukuhamba ngcono, ukuvumela ukuba uphucule amandla kunye nokusebenza ngexesha lokuzilolonga kwakho okulandelayo.

1. Ukuhamba kweqatha

Ukuhamba kakuhle kwamaqatha kunegalelo kubhalansi olungcono, ukuwa okumbalwa, kunye nokusebenza okungcono ngexesha lemisebenzi efana neesquat kunye nokufa.

Izixhobo ezifunekayo: nanye

Intshukumo: i-ankle dorsiflexion, isplarion flexion

1. Yima ubude ecaleni kodonga.
2. Beka isandla esinye eludongeni ngenkxaso.
3. Cothisa kancinci uye kwiinzwane zakho, ungene kwindawo yeenzwane.
4. Cothisa kancinci ukubuyela kwizithende zakho, uphakamisa iinzwane zakho emhlabeni.
5. Phinda amaxesha ali-10.

2. Ukuhamba ngokuvula isinqe

Ilungu lakho elihlangeneyo liyibhola kunye nesokhethi elihamba macala onke. Kubalulekile ukufudumeza isinqe kunye nezihlunu ezijikelezileyo ngaphambi kwako nakuphi na ukuzilolonga, kuba zingabanikeli abaphambili bokulinganisela kunye nozinzo.

Izixhobo ezifunekayo: nanye

Izihlunu zasebenza: i-glutes, i-hip flexors, i-hip extensors, i-hip abductors, i-hip adductors

1. Yima mde ngeenyawo ezinqamleza ububanzi.
2. Tyala iinyawo zakho ngokuqinileyo emhlabeni kwaye uphakamise idolo lasekhohlo esifubeni sakho.
3. Yenza isangqa ngedolo lakho lasekhohlo, ulinyuse uze uwutyhutyhe umzimba wakho emva koko uye ecaleni nasezantsi.
4. Beka unyawo lwakho lwasekhohlo emgangathweni kwaye uphinde kwicala lasekunene.
5. Phinda amaxesha ali-10, uze uphinde ulandelelanise ukuhambisa imilenze yakho kwicala elisezantsi ngokuzisa umlenze wakho ecaleni kuqala emva koko uye emzimbeni wakho.

3. Iiproliyamu zethambo lomnqonqo kumgangatho

Umqolo wakho we-thoracic uphakathi komqolo wakho, ukusuka kwisiseko sentamo ukuya ezantsi apho ubambo lwakho luphela khona.

Ukuhamba okuhle kumqolo we-thoracic kukuvumela ukuba uhambise iingalo zakho ngokukhululekileyo phezu kwentloko yakho kwaye ujike kwicala. Ukuhamba kakubi kunokukhokelela kwintlungu kunye neengxaki, ukungahambi kakuhle, kunye nentlungu ephezulu.

Izixhobo ezifunekayo: itawuli okanye iroli yegwebu

Izihlunu zasebenza: izihlunu eziphambili, umqolo ongaphezulu, izihlunu ezizinzileyo zomqolo, kunye nezinto ezi-oblique

1. Lala phantsi ngecala lakho.
2. Bendisa amadolo kunye neenyawo zakho ukuya kwiidigri ezingama-90 ezidlulileyo, uphumle ngamadolo ecaleni kwakho emgangathweni.
3. Yolula umlenze wakho ongezantsi kwaye uphumle umlenze wakho ophezulu kwi-roller roller okanye itawuli ngaphandle kokutshintsha indawo yayo.
4. Yandisa zombini iingalo zakho kunye phantsi, ngqo phambi komzimba wakho. Zifanele ukuba zityunjwe, iintende kunye, ekuphakameni kwamagxa.
5. Kancinci phakamisa ingalo yakho ephezulu kwaye uyijikelezise kude nawe, uvule isifuba sakho eluphahleni. Jikelezisa intloko yakho kunye nesiqu de isandla sakho sibe kwelinye icala lomzimba wakho, ukuba kunokwenzeka.
6. Bamba esi sikhundla imizuzwana emi-3 kwaye usibuyise kancinci usichukumise esinye isandla.
7. Phinda amaxesha ama-5 kwicala ngalinye.

4. Ukudlula kwamagxa

Ukuma kakubi kunokubangela ukuba abantu abaninzi baxineke esifubeni naphambi kwegxalaba. Ukufudumeza amagxa ngaphambi kokuzilolonga kuya kunceda ukuphucula ifom yakho kunye nokuthintela ukwenzakala.

Izixhobo ezifunekayo: umtshayelo okanye umbhobho wePVC

Izihlunu zasebenza: Ikhafu yerotator, i-deltoid yangaphandle, isifuba kunye nomqolo ongaphezulu

1. Yima ngeenyawo zakho ububanzi begxalaba ngaphandle kokubamba umtshayelo ofana nomgangatho. Sebenzisa ukubamba ngokugqithileyo ekubambeni ibar ngokubanzi kangangoko kunokwenzeka.
2. Ukugcina iingalo zakho zilungile, phakamisa kancinci umtshayelo ngentla kwentloko yakho. Bamba undoqo wakho ukuze ugcine imeko elungileyo kunye nokulingana.
3. Yiza nomtshayelo emva kwentloko yakho kangangoko unako. Bamba imizuzwana emi-2 kwaye ubuyele kwindawo yokuqala.
4. Phinda amaxesha ama-5.

5. Isangqa sentamo

Ukuhamba kweentsimbi kunokungahoywa rhoqo nangona kubalulekile kwimisebenzi yemihla ngemihla. Ukuhamba okungalunganga kwentamo kungakhokelela kwintlungu kunye neengxaki entanyeni, entloko, nasemva komqolo.

Izixhobo ezifunekayo: nanye

Izihlunu zasebenza: iintamo eziguqukayo kunye nezolulayo, i-trapezius

1. Hlala okanye ume kamnandi izandla zakho zisethangeni.
2. Yijikeleze intloko yakho kwelinye icala de ube uziva wolule. Cothisa intloko yakho kancinci ukuzisa isilevu esifubeni, kuphela ukuya kuthi ga ngaphandle kwentlungu.
3. Qhubeka nokugoqa intloko yakho kwelinye icala de ube uziva wolule ecaleni kwelinye icala lentamo yakho.
4. Yenza imijikelezo emi-3 yesiqingatha, uhamba kancinci nangokugudileyo kwisindululo.

Ukulumkela

Soloko uqhagamshelana nogqirha wakho ngaphambi kokuba uqalise inkqubo entsha yokwenza umthambo. Ukufudumala okunamandla kunye noluhlu lokuzivocavoca kokunyakaza akunakulunga kuye wonke umntu, ngakumbi abo banokwenzakala kwangaphambili okanye ukubuyiselwa endaweni ngokudibeneyo.

Ukuba awuqinisekanga ukuba uyenza ngokuchanekileyo le mithambo, funa uncedo kwiingcali ezifanelekileyo, ezinje ngengcali yonyango.

Okukwintsusa

Ukuhamba ngokudibeneyo kunokuba nezibonelelo ezininzi ekusebenzeni kwabantu kuwo onke amabakala obomi. Inxalenye ebalulekileyo yokuzivocavoca iimbaleki okanye i-gym-goers kwaye inokuba luncedo kubantu abadala abadala abane-arthritis okanye iintlungu ezidibeneyo.

Zama ezi ntshukumo ukuba uzive ushushu kwaye ulungile ngaphambi kokutsiba kulandelayo.

UNatasha Freutel ngumqeqeshi wezempilo kunye nomqeqeshi wezempilo kwaye usebenze kunye nabaxhasi babo bonke ubudala kunye namanqanaba omzimba kule minyaka ili-10 idlulileyo. Unemvelaphi ye-kinesiology kunye nokuvuselelwa. Ngokusebenzisa uqeqesho kunye nemfundo, abathengi bakhe bayakwazi ukuphila ubomi obunempilo kunye nokunciphisa umngcipheko wesifo, ukwenzakala, kunye nokukhubazeka kamva ebomini. Ungumblogi onomdla kunye nombhali ozimeleyo kwaye uyakonwabela ukuchitha ixesha elunxwemeni, esebenza, ethatha inja yakhe xa enyuka, kwaye edlala nosapho.