Izizathu ezili-10 zeNtamo yakho kunye namaGxa obuhlungu xa ubaleka

Umxholo

• Ubamba amanqindi akho.
• Intloko yakho uyijongise phambili.
• Ujonge phantsi emhlabeni.
• Unyusa amagxa akho.
• Upompa iingalo zakho emzimbeni wakho.
• Unokushukumiseka okuphantsi emqolo wakho.
• Umzimba wakho uziva uqinile wonke.
• Awuzoluli ngokufanelekileyo.
• Uphelelwe ngamanzi emzimbeni.
• Unestresi.
• Uphengululo lwe

Xa kuziwa ekusebenzeni, unokulindela ezinye iintlungu emzimbeni wakho osezantsi: imisipha eqinileyo kunye nesinqe, iziqwenga zentsimbi, iblisters kunye neekram. Kodwa ayisoloko iphelela apho. Ukubetha indlela yabahambi ngeenyawo kunokubangela ukungakhululeki entanyeni nasemagxeni akho, uyacacisa uGrayson Wickham, D.P.T., C.S.C.S., umseki weMovement Vault. Kungenxa yokuba xa ubaleka, inyathelo ngalinye liyi-rep, ke ukuba ifom yakho ephezulu yomzimba isengozini, iintlungu ziya kuqhubeka zidibanisa yonke inyathelo, utshilo. Unokucinga ukuba kuthetha ntoni oko ukuba ujonge ukubaleka kweemayile ezi-7.

Ivakala iqhelekile? Nazi ezinye zezizathu eziphezulu zokuba ube neentlungu zentamo kunye negxalaba ngexesha nasemva kokubaleka. Kwaye, ungayilungisa njani ingxaki.

Ubamba amanqindi akho.

Uxinzelelo luhamba ngomzimba, utsho uYusuf Jeffers, CPT, umqeqeshi oyintloko eMile High Run Club e-NYC. Ke ukuba usonga izandla zakho okanye wenza inqindi ngelixa ubaleka, wenza uxinzelelo oluhamba ngengalo yakho nengalo ephezulu nakwisihlunu se-trapezius (esidityaniswe ngqo kumqolo wakho wangasentla nasentanyeni), ethi ekugqibeleni ihlale egxalabeni lakho kwaye intamo. "Ukuba intamo kunye namagxa akho abuhlungu, zama ukuvumela izandla zakho zixhome ngokungathi ubambe iqanda; awufuni ukutyumza iqanda, kwaye awufuni nokuwisa iqanda," utshilo uJeffers. Ukuba iqanda alisebenzi, zama ukubamba iingcingo ze-headphone, ukujonga inqindi-egcwele iitshiphusi, okanye unxibe ihempe enemingxuma yobhontsi, uthi, zonke ezo ngethemba ziya kuvumela indawo efunekayo kwizandla zakho.

Intloko yakho uyijongise phambili.

I-posture ebuthathaka odla ngokubamba ngayo emsebenzini iya kuguqulela kwisimo esibuthathaka ekubalekeni kwakho, kwaye esinye sezona zikhundla zixhaphakileyo emsebenzini yintloko phambili, isilevu phantsi, kunye ne-back arched, kuchaza uWickham. Ke ukuba usuka kwi-8- ukuya kwi-12 yeeyure ngosuku usebenza kweso sikhundla, ngokukhawuleza ukubaleka, akuqhelekanga ukuba uqhubeke nokuhamba ubuthathaka obufanayo. Endaweni yoko, zama ukubaleka nento uWickham ayichazayo njenge "ntamo engathathi hlangothi," eyintamo enegalo lendalo (intloko ithambeke kancinci ezantsi) namagxa acinezele umqolo wakho. Ukuba unobunzima bokucinezela amagxa akho emgangathweni xa ubaleka, uJeffers ucebisa ukuba uzame ukubaleka ngeengalo ezithe tye ecaleni kwakho, emva koko uphinde ubuye usebenze kwizingqiniba ezigobile xa uziva ukhululekile ukubamba intamo engathathi hlangothi.

Ujonge phantsi emhlabeni.

Amehlo akho anokungabonakali ngathi abalulekile xa kuziwa kwifom esebenzayo, kodwa umzimba wakho uphela uyakulandela ukujonga kwakho, ke kubalulekile ukuba uyiqwalasele. "Xa ubaleka, faka isilevu sakho kwaye ugcine amehlo akho ejonge phezulu," utsho uJeffers. Umzimba wakho ulandela umgca wakho wokubona, ngoko ke ukuba ujonge phantsi emhlabeni, kunokuchaphazela indlela obamba ngayo intamo yakho, echaphazela ukuma kwamagxa akho kunye nomva, nto leyo eyenza intlungu ezinqeni nasemadolweni, njalo njalo njalo njalo, utsho. Ngokusisiseko, ukujonga phantsi ukungcola ngayo yonke indlela yakho ebalekayo, eqinisekileyo yokubangela ukuba ube neentlungu kunye nokuphazamiseka kungekuphela entanyeni nasemagxeni akho kodwa kuyo yonke indawo nayo.

Unyusa amagxa akho.

Okwangoku uyazi ukuba ukuma okubuthathaka ekuzingeleni ngaphezulu kwescreen sekhompyuter akusiphelisi ngomlingo xa usiya kuqhuba. Ingxaki, nangona kunjalo, kukuba unokuzama ukubuyekeza ukubambelela kwakho ngexesha lokubaleka ngokutsala amagxa wakho usondele kufutshane nasezindlebeni zakho, utshilo uWickham. Ngelixa ubaleka ngokunyusa amagxa akho ungaziva ungakhululekanga ekuqaleni (usenokungazi nokuba uyayenza), kunokubangela uxinzelelo kunye nokuqina entanyeni yakho ukuba ubaleka umgama omde okanye ixesha, utshilo. IJeffers. Oku kuqhele ukuba xa uqala ukuqaphela ifom yakho-xa unyusa i-mileage-kuba kulapho intamo kunye nentlungu egxalabeni iqala ukungena. Ngaba ukulungiswa? Yilahle nje amagxalaba egxalaba lakho emqolo kancinci kancinci ngokuphefumla ngakunye kwaye uqaphele ukwenza olo hlengahlengiso kulo lonke ixesha usenza.

Upompa iingalo zakho emzimbeni wakho.

Ukusebenza ngundoqo, utshilo uJeffers, kwaye ayisiyiyo kuphela amanyathelo akho. "Abantu bahlala behambisa iingalo zabo ngaphandle," utshilo. "Ukuhambisa iingalo zakho emzimbeni wakho kunokubangela uxinzelelo olungafunekiyo entanyeni nasemagxeni akho, kunye nokuchitha amandla amaninzi." Zama ukutsala amagxa akho ezantsi nasemva, jika iingalo zakho kwinqanaba le-90-degree engqinibeni yakho, kwaye uqhubeke nokumpompa, utsho. "Khumbula, ukunyakaza kwenzeka ehlombe lakho, kungekhona engqinibeni yakho. Kwaye akusiyo uluhlu olugqithisiweyo lokunyakaza, luhamba kakuhle, lukhululekile, kwaye lulawula." Iingalo zakho kufuneka zisetyenziselwe ukulinganisa amanyathelo akho, hayi ukukuqhubela phambili, ukuvelisa amandla, okanye ukusebenzisa amandla, wongeza uWickham. (Jonga iindlela ezininzi zokuphucula ubuchule bakho bokuqhuba.)

Unokushukumiseka okuphantsi emqolo wakho.

Ukuqina kumqolo ophezulu nophakathi kuya kudlala kunye nokuma okufanelekileyo, utshilo uWickham. Ngamanye amaxesha obu bunzima buvela ekuhlaleni imini yonke, kodwa ngamanye amaxesha obu bunzima bubangelwa kukuguquguquka okuphantsi kunye nokuhamba, okanye indlela olala ngayo ngobusuku obudlulileyo. Kodwa iindaba ezimnandi zezokuba ukuphucula ubhetyebhetye kunokukunceda ugcine indlela efanelekileyo yokusebenza kwaye ungatsho kuphela ukuba buhlungu entanyeni nasemagxeni, kodwa iintlungu malunga nayo yonke indawo. Ucebisa ukuqengqeleka kwamagwebu, kwaye emva koko wenze ezinye izolulo eziza kwandisa ukuhamba kwi-thoracic spine (indawo ephezulu ephakathi ngasemva).

Zama: I-Thoracic Spine Rotation

Qala kuzo zone iminwe usasaze kancinci. Beka isandla sasekhohlo emva kwentloko yakho, kodwa gcina isandla sasekunene solule emhlabeni phambi kwakho. Jikelezisa ingqiniba yasekhohlo esibhakabhakeni ngelixa uphefumlela ngaphandle, wolule umphambili womzimba wakho, kwaye ubambe umphefumlo omnye. Shintsha iingalo kwaye uphinde.

Lo msebenzi usebenza umva, isifuba, kunye nezihlunu zesisu, kwaye ulula kwaye unceda ukuphucula ukuhamba kwi-torso yakho, ngelixa unciphisa ukuqina phakathi kwe-back back, kuchaza u-Wickham. (Jonga ezinye izinto ezisibhozo zokubuyela umva eziphelisa iintlungu kunye nokuma okungalunganga.)

Umzimba wakho uziva uqinile wonke.

Ukuba unezicwangciso zokuqhuba ixesha elide, kodwa unokuva ukuqina koqeqesho lwayizolo usabambe izihlunu zakho, beka ukubaleka kwakho imizuzu embalwa kunye ne-foam roll, utshilo u-Wickham. Ukunyamezela kunomvuzo ekugqibeleni. Ukuba awukwazi ukuhamba ngokukhawuleza, uxinzelelo luya kuhamba emzimbeni wakho kwaye lubangele inkathazo kungekhona nje entanyeni nasemagxeni kodwa kwenye indawo. Okukwintsusa: Intlungu encinci oyivayo ngaphambi kokubaleka, iintlungu ezincinci ekufuneka uzive ngexesha nasemva kokubaleka, utsho. Ukubaluleka kokuthatha ixesha lokuzolula kunye nokuqengqeleka kwamagwebu ekubetheni indlela akunakujongwa.

Awuzoluli ngokufanelekileyo.

Ngaphambi nasemva kokubaleka, kuya kufuneka wolule intamo, amagxa kunye nomqolo, ukongeza kumzimba wakho osezantsi, utshilo uJeffers. Phambi kokuba uphume, yenza ukufudumeza umzimba oshushu onamandla, ngolu hlobo lulandelayo: Hambisa intloko yakho phambili nasemva kubalo lwesine, emva koko ujikeleze intamo yakho ngasekhohlo nasekunene ukuya kwisine. Emva koko, jiwulisa iingalo zakho phambili nasemva, kwaye icala ukuya kwelinye. "Phambi kokuba uphume ubaleke ezinye zeemithambo ozibona bezokudada kwiOlimpiki ezikwindawo yokuqubha echibini: Qengqa intamo namagxa akho, jikisa iingalo zakho, kwaye wenze zombini izihlunu kunye namalungu," utsho uJeffers. Emva koko, emva kokubaleka, yenza ukolula okuzinzileyo okujolise kwimisipha ebuhlungu kakhulu.

Uphelelwe ngamanzi emzimbeni.

"Ukuphelelwa ngamanzi emzimbeni kunokubangela ukuxinana yonke indawo, kubandakanya nentamo namagxa akho," utshilo uWickham. Ngelixa zikho ezinye izizathu ze-neuromuscular kutheni unokuba ne-cramp yemisipha, ukhumbula ukuhambisa amanzi kwiyure enye ukuya ezintlanu ngaphambi kokuba uphume kufuneka kuncede ukukhusela ekubalekeni. Ukuba ungumntu owenza umthambo kusasa, oku kubaluleke kakhulu njengoko uWickham esithi umzimba wakho uyakuvuka ngokwendalo uphelelwe ngamanzi emzimbeni, ngoko ke ukubaleka phambi kokuba usele ngokwaneleyo kuthetha ukuba unengxaki.

Unestresi.

Xa ucinezelekile, umzimba wakho awukwazi ukujongana neentlungu kunye neentlungu ezinokuthi zisetyenziswe ngokuqhelekileyo ukuhlangabezana nazo, utsho uWickham. Isifundo esivela kwiYunivesithi yaseTel Aviv, epapashwe kwiphephancwadi INTLUNGU, ifumanise ukuba uxinzelelo lwengqondo luyanciphisa ukubanakho kwakho ukumelana nentlungu yomzimba. Oko kuthetha ukuba uxinzelelo luyakwazi ukwandisa iintlungu kunye neentlungu ozivayo, utshilo uWickham.

Kwaye ukuba ubaleka kwindawo ethe tyaba, ethi uphando lubone ukuba umzimba wakho uluqonda njengoxinzelelo, uyakunyusa ukukhutshwa kwehomoni yecortisol ethetha endaweni yokunciphisa amanqanaba oxinzelelo ngelixa ubaleka (into ebakhuthazayo abaninzi iimbaleki), unokubanyusa, utsho.

Zibuze ke ukuba "ingaba ndinestresi esingakanani kwisikali esi-1 ukuya kwi-10, nge-1 ingoyena uphantsi koxinzelelo." Kwaye ukuba ungaphezulu kwe-7 okanye yesi-8 kuxinzelelo, wena nomzimba wakho niyakuxhamla ngokwenza umsebenzi onceda ukunciphisa uxinzelelo, ucebisa uWickham. Kwabanye, ukugijima kukukhulula uxinzelelo, ngoko ke ukuba nguwe, qhubeka phambili kwaye uqhubeke nokubaleka kwakho okucwangcisiweyo kwaye ujonge ukugcina isifuba esiphakanyisiweyo kwaye ujonge iziphumo ezingcono zengqondo kunye nomzimba. Kodwa ukuba uxinezelekile kwaye ubaleka kuvakala ngathi ngomnye umsebenzi kuluhlu lwezinto oza kuzenza, zama i-yoga, ukucamngca, ukuhlamba, ukuhamba uhambo olude, okanye ukugxila kwimizuzu emibini yokuphefumla nzulu.

Uphengululo lwe