Yintoni uMdibaniso wendlela ohamba ngayo?

Umxholo

• Uluhlu olusebenzayo lokuhamba
• Xa sisebenzisa uluhlu lokuhamba olungenzi nto
• Ungaluphucula njani uluhlu lokuhamba
• Uluhlu lokuhamba lweentshukumo
• Amagxa: Isango esifubeni sokuzolula
• Intamo: Ujikelezo olula
• Imilenze: Ukolulwa kwePiriformis
• Ukuthatha

"Uluhlu lokuhamba nje" kunye "noluhlu olusebenzayo lwentshukumo" ngamagama amabini aqhelekileyo asetyenziswa kwizimo zokomelela komzimba kunye nokubuyisela kwimeko yesiqhelo. Ngelixa zombini zibandakanya ukuphucula uluhlu lwendibano edibeneyo, eyona ndlela yokwenza oko yahlukile.

Ukuba umntu ushukuma ngokwasemzimbeni okanye wolule ilungu lomzimba wakho, njengomlenze wakho, oku kubizwa ngokuba luhlu lokuhamba. Kule meko, umnakekeli okanye umntu osebenza ngokwasemzimbeni ukhona ukunceda ekwenzeni imithambo ngokudibeneyo ukuba ukufumanisa kunzima okanye akunakwenza mzamo.

Ngamanye amagama, ukuba awunakho ukwenza umthambo wokuhamba-hamba, iqabane linokunceda.

Oku kubonakala ngakumbi kwicandelo lokuvuselela. Ugqirha ngokwasemzimbeni okanye umatshini uya kusebenza ekwandiseni uluhlu lomntu lokuhamba (ngokukodwa olubandakanya ukudibana kunye nemisipha) buyela kwisiseko sabo sangaphambi kokulimala.

Uluhlu olusebenzayo lokuhamba

Uluhlu olusebenzayo lokuhamba, kwelinye icala, lubhekisa kukuhambisa isihlanganisi ngokwakho ngokwenza isivumelwano semisipha yakho.

"Olu hlobo lokuhamba lubalulekile kuba lunxulunyaniswa kakhulu nemisebenzi yethu yemihla ngemihla (ukuhamba ukuya emsebenzini, ukubamba into evela kwi-pantry, okanye ukukhuphisana kukhuphiswano lwezemidlalo), utshilo u-Austin Martinez, umlawuli wezemfundo we-StretchLab.

Xa sisebenzisa uluhlu lokuhamba olungenzi nto

Ukuba ujongene nesiphumo sokwenzakala emagxeni akho, emadolweni, esinqeni, entanyeni, okanye naliphi na elinye ilungu lomzimba wakho elisekhaya kwilungu, ke uyazi ukuba kulula kangakanani ukuba uluhlu lwakho lwesindululo luchaphazeleke.

Kungenxa yokuba uluhlu lokuhamba okanye umgama kunye nolwalathiso lwendibaniselwano olunokuhamba luhlala lilinganiselwe emva kokufumana ukwenzakala kuloo ndawo.

Ukufumana umbono ongcono wempembelelo kwindibaniselwano ethile, ugqirha, ugqirha wezonyango, umqeqeshi weembaleki, okanye enye ingcali yezempilo efanelekileyo inokulinganisa inani lokuhamba kwilungu elihlangeneyo okanye lomzimba ukubona ukuba kukho uluhlu oluncinci lokuhamba. Oku kwenziwa rhoqo ngexesha lovavanyo lomzimba emva kokonzakala okanye njengenxalenye yenkqubo yokubuyisela kwimeko yesiqhelo.

Ukuba uluhlu lwakho lwesindululo lilinganiselwe, uya kuxhamla ekuchitheni ixesha elithile usenza uthotho lwezinto ezenziwayo okanye ezisebenzayo zoluhlu lokuhamba. Ukufumana indawo eyonzakeleyo iphilile kwakhona, ugqirha uya kusebenzisa olu hlobo lokuzilolonga njengenxalenye yesicwangciso sonyango xa sisonke.

Umqeqeshi wakho unokusebenzisa uqeqesho lokuhamba-hamba ngexesha leseshoni yoqeqesho ukukunceda ukuphucula ukuhamba nokusebenza kweembaleki.

Ukongeza, unokwenza uqeqesho lokuhamba-hamba njengenxalenye yenkqubo yokuncedisa iqabane. Oku kwenziwa rhoqo kwiimbaleki, kwiiklasi zokuzilolonga, nakwiiklasi zokubuyisela kwimeko yesiqhelo kwiqela.

Ungaluphucula njani uluhlu lokuhamba

Eyona ndlela ingcono yokuphucula uluhlu lwakho lokuhamba, utshilo uMartinez, kungokusebenzisa amanyathelo, kuba amandla amaninzi anokusetyenziswa kwaye agcinwe ixesha elide. Oku kuvumela utshintsho olukhulu ekuhambeni kwexesha.

Oko kwathethi, ukukhetha eyona ndlela yokuphucula uluhlu lwakho lwentshukumo kuxhomekeke kwiinjongo zakho.

NgokukaMartinez, ukuba injongo yakho kukwandisa umsebenzi kunye noluhlu lwentshukumo yamalungu akho ngokukodwa (ngokubanzi emva kokulimala), kungcono ukuba usebenze noochwephesha oqeqeshiweyo ofana nogqirha okanye ugqirha wenyama.

Kwaye ukuba injongo yakho kukwandisa ukuguquguquka kwemisipha yakho, usebenza noochwephesha oqeqeshiweyo onolwazi kweli candelo njengomqeqeshi wakho buyeyona nto iphambili.

"Eyona nto ixhaphakileyo, oku kubandakanya ukuzolula nje apho umntu oqeqeshiweyo okanye isixhobo (ukolula imitya) sinceda ukunceda inkqubo yolule," ucacisile uMartinez.

Ukongeza, amanyathelo asebenzayo anokuphucula uluhlu lokuhamba. Oku kuqhele ukwenziwa njengokushushubeza okunamandla (ukuzolula), apho uhambisa umzimba wakho kwizikhundla ezahlukeneyo ukonyusa ukujikeleza kunye noluhlu lokuhamba. Ukolula kungcono kwenziwe ngaphambi komsebenzi okanye umthambo.

Uluhlu lokuhamba lweentshukumo

Olunye lwezona ziqhelo zixhaphakileyo nezikhuselekileyo zovavanyo lokuhamba luhambelana nokunweba izihlunu ezingqonge injongo yokunyusa ukuguquguquka kwemisipha.

Enye indlela yokwenza oku ngokweMartinez sisixhobo esifana nentambo esolulayo. Oku kuyakukunceda ubambe ukolula ixesha elininzi.

Nangona kunjalo, ukuba nomntu oncedisayo ngokuzolula yeyona ndlela isebenzayo yokuziqhelanisa novavanyo lokuhamba.

"Ngale mithambo, ingcali eqeqeshiweyo ihambisa umzimba wakho ekuzoluleni kwaye ikubambele yona, ngenjongo yokunyusa ubungqingqwa bemisipha yakho," ucacisile uMartinez.

"Oku kungaphezulu kwezizathu ezimbalwa," utshilo.

Okokuqala, ingcali eqeqeshiweyo iyayiqonda imida efanelekileyo kwaye iyazi ukuba mude kangakanani. Okwesibini, bayazi ukuba kubambe ixesha elingakanani ukubamba. Baye baqeqeshelwa nokwazi ukuba kujolise kwiindawo ezifanelekileyo ukufezekisa izibonelelo ezininzi.

Unoko engqondweni, nazi iindlela ezintathu zokuzilolonga uMartinez athe ungazenzela zona okanye ufumane uncedo kubuchwephesha obufundiswe kubuchule bokunweba.

Amagxa: Isango esifubeni sokuzolula

Ukuba iqabane lakho lincedisa kulo msebenzi, baya kushukumisa iingalo zakho ngesindululo.

1. Gobela ingqiniba yakho ukuya kuma-90 degrees kwaye ulayishe umphambili wakho kwindawo ethe tye ngokuchasene nepaseji okanye ukuvulwa komnyango.
2. Lunge i-torso yakho phambili, ekugqibeleni uvule isifuba sakho kwaye wenze ukolula.

Intamo: Ujikelezo olula

Oku kuyolula i-levator scapulae, umsipha oqinileyo kubantu abaninzi kwaye uhlala ubangela ukungathandeki entanyeni nasemagxeni.

1. Ngoxa uhleli, jikelezisa impumlo yakho ekhwapheni lakho.
2. Sebenzisa isandla sakho ukutyhalela ngasemva kwentloko yakho ezantsi.

Imilenze: Ukolulwa kwePiriformis

Uninzi lwabantu lunokuxhamla ngokwanda kokuguquguquka kwe-hip, ngakumbi abo bafumana ukungonwabi okungaphantsi. Lo msebenzi, owaziwa ngokuba yiPigeon pose, wolula umsipha kule ndawo, ipiriformis.

1. Beka umlenze wakho phambi kwakho kwindawo egobileyo.
2. Yoyama phezu kwethanga lakho ukolula ipiriformis.

Ukolulwa ngokuncediswa liqabane:

1. Lala phantsi okanye kwitafile yokuvuselela.
2. Endaweni yokusebenzisa ubunzima bomzimba wakho, yenza iqabane lakho libonelele ngokungahambisi umlenze wakho kuluhlu lokuhamba.

Ukuthatha

Ukwenza uhlengahlengiso lokuhamba emva kokulimala kunokunceda ukugcina amalungu akho eselula kunye nokunciphisa amathuba okuba uya kuncipha ixesha elide kuluhlu lwakho lonke lokuhamba.

Oku akuncedi kuphela kwinkqubo yokubuyisela kwimeko yesiqhelo, kodwa kunceda ukuba ube nokuhamba okwaneleyo ukwenza imisebenzi yemihla ngemihla kwaye uqhubeke nokuthatha inxaxheba kwimisebenzi othanda ukuyenza.