Ukuzilolonga kwamagxa ali-10 kunye nokuzolula

Umxholo

• Ukuhamba ngokuchasene nokuguquguquka
• Ukuzivocavoca kwamagxa
• 1. Ukuma kwengalo kujinga
• 2. Ukudlula ngamagxa
• 3. Imiqolo ephezulu ukuya ezantsi
• 4. Ukuguqula impukane
• 5. Ujikelezo nge-dumbbell
• Ukuhamba kwamagxa kuyolula
• 6. Ukolulwa kwengalo enqamlezileyo
• 7. Ukolula ukolula
• 8. Ukolulwa komnyango
• 9. Ukwandiswa kwesifuba
• 10. iPose yomntwana
• Iingcebiso zokhuselo
• Umgca wezantsi

Nokuba unoxinzelelo emagxeni akho, uyachacha ekonzakaleni, okanye ufuna nje ukonyusa amandla emisipha yakho yamagxa, kukho iindlela ezizoluliweyo kunye nokuzilolonga okunokuba luncedo ngakumbi.

Ukubandakanya ukuzilolonga okuthe ngqo egxalabeni kunye nokwolula kwinkqubo yakho yokuzivocavoca iyonke kunokunceda ukwandisa ukuhamba kwamagxa kunye nokuguquguquka. Ezi ntshukumo zinokwakha amandla emagxeni akho, ziphucule ukusebenza kwegxalaba lakho, kunye nokuthintela ukwenzakala.

Qhubeka ufunda ukuze ufunde okungakumbi malunga nokuzilolonga kwamagxa kunye nokuzolula okunokukunceda ukomeleza ukusebenza kwakho komzimba kwaye wenze kube lula ukuhambisa amagxa.

Ukuhamba ngokuchasene nokuguquguquka

Ukuhamba kunye nokuguquguquka kuhlala kusetyenziswa ngokungafaniyo, kodwa ayifani, utshilo u-Alan Snyder PT, DPT.

Ukuba bhetyebhetye kubhekisa kubuchule bemisipha yokwandisa. Ukuhamba, kwelinye icala, kukudibana kwendibaniselwano yokuhamba kuluhlu olupheleleyo lokuhamba. Ngelixa bobabini bebhekisa kuluhlu olupheleleyo lokuhamba egxalabeni, kubalulekile ukuba wazi apho kuvela khona umda.

"Njengengcali yomzimba, ukuhamba ngokudibeneyo kunye ne-biomechanics yangempela yebhola kunye ne-socket joint zidlala indima enkulu kakhulu kukungasebenzi kakuhle," ucacisa uSnyder.

Ukuzivocavoca kwamagxa

Ukwenza umthambo okhethekileyo egxalabeni, njengale ichazwe ngezantsi, kunokunceda ukwakha amandla kunye nokuhamba kwezihlunu zamagxa kunye namalungu. Le mithambo inokunceda ukuthintela ukuqina kunye nokwenzakala okulandelayo.

Ngaphambi kokuba wenze nayiphi na le mithambo, chitha imizuzu emi-5 ukuya kweli-10 ukufudumeza ngomzimba ongasentla onamandla onje ngezangqa zengalo, ukuguquka kwengalo, kunye nokujikeleza komqolo.

"Ukuzifudumeza ngale ndlela kulungile ekwandiseni ukuhamba kwegazi ukuya kwindawo ethile, ethi incede ekusebenzeni ngokubanzi," ucacisa uSnyder.

Ukuba uchacha ekonzakaleni igxalaba okanye uqhaqho, sebenza nonyango lomzimba olunokukunceda wenze imithambo efanelekileyo kwaye wolule imeko yakho.

1. Ukuma kwengalo kujinga

Lo ngumsebenzi omkhulu onamandla owanceda ukwandisa ukuhamba kwegazi kumdibaniso wamagxa.

Ukwenza lo msebenzi njengenxalenye yokufudumala ngaphambi kokwenza imithambo yomzimba ephezulu kunokuphucula ukushukumiseka kunye nokuguquguquka kumagxa akho nakumva wangasemva.

Ukwenza lo msebenzi:

1. Yima ubude ngeengalo zakho emacaleni akho.
2. Bandakanya undoqo wakho kwaye ujikelezise iingalo zakho phambili zide zibe phezulu kangangoko unako. Qinisekisa ukuba awuphakamisi amagxa akho.
3. Buyisela iingalo zakho kwindawo yokuqala kwaye uphinde.
4. Yenza le ntshukumo kwimizuzwana engama-30 ukuya kwengama-60.

2. Ukudlula ngamagxa

Ukudlula kwegxalaba lokuzilolonga kunceda ekwandiseni ukuhamba ngokudibeneyo ngelixa ubandakanyeka kwimisipha ejikeleze igxalaba.

Lo msebenzi ufuna ukubamba intonga ende, njengesixhobo somtshayelo okanye umbhobho wePVC.

Ukwenza lo msebenzi:

1. Yima iinyawo zakho zibanzi kububanzi begxalaba neengalo zakho phambi komzimba wakho.
2. Bamba intonga, njengombhobho womtshayelo okanye umbhobho wePVC, ngokubamba ngokugqithileyo. Iingalo zakho ziya kubanzi kunokuba ububanzi begxalaba. Qinisekisa ukuba intonga okanye umbhobho uyahambelana nomgangatho.
3. Bandakanya ingqokelela yakho kwaye uphakamise kancinci umtshayelo okanye umbhobho ngaphezulu kwentloko yakho, ugcine iingalo zakho zithi nkqo. Yiya kuphela ngokonwaba.
4. Bamba ukuma kwimizuzwana embalwa.
5. Buyela kwindawo yokuqala.
6. Phinda amaxesha ama-5.

3. Imiqolo ephezulu ukuya ezantsi

Ngokuka-Snyder, imiqolo ye-hi-to-low icelomngeni kumqolo wangaphezulu kunye nezihlunu ze-thoracic, ezibonelela ngozinzo olukhulu kwindibaniselwano yamagxa. Lo msebenzi ufuna ibhendi yokumelana. Unokwenza lo msebenzi ejimini usebenzisa umatshini wentambo.

Ukwenza lo msebenzi:

1. Khusela ibhendi yokumelana nento eyomeleleyo ngentla kobude begxalaba.
2. Guqa phantsi ngedolo elinye kwaye ubambe ibhanti ngesandla esichaseneyo. Esinye isandla sinokuhlala ecaleni kwakho.
3. Tsala ibhendi emzimbeni wakho ngelixa ugcina umzimba wakho kunye nengalo ithe nkqo. Gxila ekucingeni iigxa zamagxa kunye.
4. Buyela kwindawo yokuqala kwaye uphinde.
5. Yenza iiseti ezi-2-3 zokuphindaphinda ezili-10 kwicala ngalinye.

4. Ukuguqula impukane

Njengemigca ephezulu ukuya ezantsi, ukujikisa umva kokujolisa kujolise kumqolo wangaphezulu kunye nezihlunu ze-thoracic ezibonelela ngozinzo olukhulu kwindibaniselwano yamagxa. Lo msebenzi ufuna iseti yee-dumbbells ezikhanyayo.

Ukwenza lo msebenzi:

1. Bamba i-dumbbell kwisandla ngasinye.
2. Yima iinyawo zakho ububanzi bamagxa, amadolo agobe kancinane.
3. Yenza ingqungquthela yakho kwaye ugobe phambili esinqeni. Gcina umqolo wakho uthe tye. Iingalo zakho ziya kwandiswa.
4. Phakamisa iingalo zakho kude nomzimba wakho. Gxila ekucingeni amagxalaba egxalaba kunye. Yima xa ufika kubude begxalaba.
5. Cotha ukubuyela kwindawo yokuqala kwaye uphinde.
6. Yenza iiseti ezi-3 zokuphindaphinda ezili-10.

5. Ujikelezo nge-dumbbell

Ukujikeleza nge-dumbbell kukuvumela ukuba ufudumale igxalaba ngaphezulu kunye nokuphosa isindululo. Ngokuka-Snyder, le yinto eqhelekileyo kubadlali abaninzi abathi bandise iingalo zabo ngaphezulu kwaye bajikeleze ngaphandle ngexesha lezemidlalo.

Ukwenza lo msebenzi:

1. Yima ngeenyawo zakho ububanzi begxalaba xa ubambe idumbbell ekhanyayo kwisandla sakho sasekunene.
2. Phakamisa ingalo yakho ukuze ingqiniba yakho iphakame egxalabeni. Umphambili wesandla sakho ujonge emhlabeni.
3. Jikelezisa igxalaba lakho ukuzisa ingalo yakho kunye nobunzima ukuze isandla sakho siphakanyiselwe eluphahleni.
4. Cotha ukubuyela kwindawo yokuqala kwaye uphinde ngaphambi kokutshintsha amacala.
5. Yenza iiseti ezi-2-3 zokuphindwaphindwa zili-12 kwingalo nganye.

Ukuhamba kwamagxa kuyolula

Isibonelelo esiphambili sokolula igxalaba, utsho uSnyder, kukuthintela ukwenzakala kwezihlunu kunye namalungu.

Kuba uluhlu oludweliswe ngezantsi luwela phantsi kodidi lwe-static stretches, cinga ngokuzenza emva kokuzivocavoca okanye kwangoko emva kokufudumala okubandakanya ukolula okunamandla.

6. Ukolulwa kwengalo enqamlezileyo

Isandla esinqamlezileyo sijolise kwimisipha yekhafu yokujikeleza. Kuya kufuneka uzive wolulekile emagxeni angasemva.

Ukwenza oku kolula:

1. Yima iinyawo zakho zingaphantsi kancinci kububanzi begxalaba ngaphandle kwaye uzise ingalo yakho yasekunene inyuke kancinci kancinane kubude begxalaba.
2. Beka isandla sakho sasekhohlo engqinibeni yakho yasekunene kwaye ngobunono utsala ingalo yakho yasekunene emzimbeni wakho usebenzisa isandla sasekhohlo ukuxhasa ingalo yakho.
3. Bamba esi sikhundla ukuya kuthi ga kwimizuzwana engama-30.
4. Phinda kwelinye icala.
5. Yenza icala ngalinye amaxesha ama-3-5.

7. Ukolula ukolula

USnyder uthanda ukolula ukulala kuba yeyona ndlela ilungileyo yokusebenza ujikelezo lwangaphakathi egxalabeni.

Ukolula kuhlala kunconyelwa xa ujongene nokwenzakala kwegxalaba okanye ngexesha lokubuyisela kwimeko yesiqhelo.

Ngelixa unokwenza oku kolula kumacala omabini ezempilo ngokubanzi, ukuba wenzakele, ugxininiso kufuneka lube kwicala elichaphazelekayo.

Ukwenza oku kolula:

1. Thetha kwicala elichaphazelekayo. Ukuba awonzakalanga okanye uqaqanjelwe, khetha icala oza kuqala ngalo. Igxalaba lakho kufuneka lifakwe phantsi kwakho.
2. Zisa ingqiniba yakho ngqo egxalabeni uze ugobe le ngalo, ukuze iminwe yakho ikhombe eluphahleni. Esi sikhundla sokuqala.
3. Ngenisa ngobumnene ingalo yakho phantsi usebenzisa ingalo engachaphazelekanga. Yeka xa uziva wolule ngasemva kwegxalaba lakho elichaphazelekayo.
4. Bamba esi sikhundla ukuya kuthi ga kwimizuzwana engama-30.
5. Phindaphinda kathathu ngaphambi kokutshintsha kwamacala.

8. Ukolulwa komnyango

Ukolulwa komnyango kukuvumela ukuba wolule icala ngalinye lesifuba sakho ngokukodwa, esinceda ukuba elinye icala liqinile kunelinye.

Ukolula kunceda ukuvula izihlunu zepectoralis esifubeni sakho kwaye kwandise uluhlu lwentshukumo kumagxa akho.

Ukwenza oku kolula:

1. Yima emnyango ngeengqiniba kunye neengalo ezenza i-90-degree angle. Iinyawo zakho mazibe kwimeko yohlula.
2. Zisa ingalo yakho yasekunene ukuphakama kwamagxa kwaye ubeke intende yesandla sakho kunye nengalo yomnyango emnyango.
3. Ncipha ngobumnene kwi-stretch, kuphela ukuya kufikeleleka.
4. Bamba ukuzolula ukuya kuthi ga kwimizuzwana engama-30.
5. Guqula amacala kwaye uphinde. Yenza kwicala ngalinye amaxesha ama-2-3.

9. Ukwandiswa kwesifuba

Ukwandiswa kwesifuba yindlela elungileyo yokwolula imisipha yakho yangasemva, vula isifuba sakho, kwaye wandise uluhlu lwentshukumo kumagxa akho. USnyder uthi inokunceda ukwandisa imiphunga yakho ukuze ufumane ioksijini ngcono.

Ukwenza oku kolula:

1. Yimani nide nibe kunye.
2. Bamba ukuphela kwetawuli okanye ibhendi yomthambo kwisandla ngasinye, neengalo zakho emva komzimba wakho.
3. Sebenzisa itawuli okanye ibhendi ukunceda ukuhambisa amagxalaba kunye kunye nokuvula isifuba sakho. Oku kuyakwenza ukuba ujonge eluphahleni.
4. Gcina le pose ukuya kwimizuzwana engama-30.
5. Phinda amaxesha ama-3-5.

10. iPose yomntwana

Ngokuqhelekileyo eyaziwa ngokuba yintshukumo yeyoga, uSnyder uthi iPose's Child Pose yindlela elungileyo yokuvula igxalaba ngokudibana (ukugoba phambili) nokwolula i-latissimus dorsi, okanye i-lat, izihlunu. Umqolo wakho osezantsi unokuxhamla kule poso.

Ukwenza oku kolula:

1. Guqa kumatshini wokuzilolonga. Qinisekisa ukuba umzimba wakho uthe tye.
2. Cothoza izandla zakho ukuya phambili zide iingalo zakho zolulwe phambi kwakho. Gcina ujonge phantsi.
3. Yehlisa i-torso yakho emathangeni akho kunye nebunzi lakho emhlabeni.
4. Bamba esi sikhundla ngelixa uphefumla kathathu.
5. Phinda amaxesha ama-3-5.

Iingcebiso zokhuselo

Ukugcina ukuhamba kwamagxa akho kukhuselekile kwaye kusebenza, gcina ezi ngcebiso engqondweni.

• Yima ukuba uva iintlungu. Ukungonwabi okuqhelekileyo kuyinto eqhelekileyo, kodwa akufuneki uve iintlungu ezibukhali ngelixa usenza le mithambo okanye ukuzolula. Yeka kwangoko ukuba uva iintlungu.
• Khumbula ukuphefumla. Ukuphefumla kunokunceda ekunciphiseni uxinzelelo kunye noxinzelelo kumagxa akho, ngasemva, kunye nawo wonke umzimba wakho. Ukuphefumla kakuhle kunokukunceda wenze umthambo okanye wolule ixesha elide.
• Qalisa kancinci. Ukuba umtsha ekusebenzeni okanye ukwenza imithambo yamagxa, ungazami ukwenza kakhulu ngokukhawuleza. Qala ngokwenza imithambo nje embalwa kwaye wolule ekuqaleni, emva koko yongeza ngakumbi njengoko usakha amandla akho.
• Jonga ugqirha wakho okanye ugqirha. Ukuba uye wenziwa utyando egxalabeni, wenzakele, okanye unentlungu eninzi, kubalulekile ukuba ubuze kugqirha wakho okanye ugqirha wezonyango ngaphambi kokwenza umthambo wokuhamba kwamagxa kunye nokuzolula.

Umgca wezantsi

Nokuba ungumbaleki, umthandi womthambo, okanye uzama ukuphucula impilo, ukomelela, kunye nokuhamba kwezihlunu zamagxa kunye namalungu, ukuzilolonga kwamagxa athile kunye nokuzolula yinxalenye ebalulekileyo yayo nayiphi na inkqubo yokusebenza.

Ukwenza umthambo okhethekileyo egxalabeni kunye nokuzolula kunokunceda:

• Yandisa uluhlu lwakho lokuhamba
• ukunciphisa uxinzelelo
• ukuphucula ukuguquguquka
• thintela ukwenzakala

Ukuba umtsha kwimithambo yamagxa kunye nokuzolula, cinga ngokusebenza nomqeqeshi wakho okanye ingcali yomzimba. Banokukunceda wenze intshukumo ngefom efanelekileyo kunye nobuchule.