Uhlala Njani Ulungile (kwaye Ucocekile) Xa Wonzakele

Umxholo

• Kutheni ukwenzakala kunzima ngakumbi kunokuba ucinga.
• Ukuba ubekelwe ecaleni usuku okanye ezimbini ...
• Ukuba ubekelwe ecaleni iveki okanye ezimbini ...
• Ukuba ubekelwe ecaleni inyanga okanye ezimbini (okanye ngaphezulu) ...
• Uphengululo lwe

Ukuba unomthambo wokuzivocavoca, unokufumana ukonzakala kwinqanaba elinye okanye elinye. Nokuba kubangelwa kukuzibhokoxa kakhulu ngexesha lokuzilolonga okanye ngengozi engathandekiyo ngaphandle kwejimu, akuyonto imnandi ukuyeka into ekwenza uzive ulungile.

Abantu abaninzi abayiqondi into yokuba ukujongana nokwenzakala kunje ngengqondo njengoko kunjalo emzimbeni, kwaye nokuba kuya kufuneka uthathe iintsuku ezimbini okanye ezimbini kwiinyanga ukusuka kwishedyuli yakho yesiqhelo, kubalulekile ukubeka phambili kokubini ngexesha lokuchacha kwakho. (Bona: Kutheni Iintsuku Zokuphumla Ingezizo Zomzimba Wakho Nje.)

Kutheni ukwenzakala kunzima ngakumbi kunokuba ucinga.

ULauren Lou D.P.T., C.S.C.S., ingcali yezonyango kwiSibhedlele Sotyando Olukhethekileyo uthi: “Xa abantu benzakala baze bangakwazi ukudlala okanye ukugqwesa kwimidlalo yabo, balahlekelwa bubuntu babo. Kungenxa yoko le nto ukubuyisela kwimeko yesiqhelo iimbaleki okanye abantu abathanda ukusebenza ngaphandle kunzima. Kubalulekile ukuqonda ukuba iziqwenga zengqondo nezentlalo zibaluleke ngokufana nokubuyisela kwimeko yesiqhelo ukwenzakala. "

Ngelixa izinto zomzimba zokuthatha ixesha lokuphumla zinokuba nzima, imeko yeemvakalelo yokuziva ubekelwe bucala ngowona mceli mngeni mkhulu, ngokukaFrank Benedetto, P.T., C.S.C.S., ugqirha ongumzimba okwibhodi eqinisekisiweyo kwezemidlalo nakumathambo. "Uninzi losasazo lweendaba luqaqambisa izibonelelo zomzimba zokuzilolonga rhoqo, kodwa sikwafumana inzuzo enkulu ngokweemvakalelo."

Izibonelelo zempilo yengqondo yokuzilolonga zibandakanya uxinzelelo oluncinci, ukuzithemba okuphezulu kunye nobuchule obungcono. Kwaye ngelixa kuthatha iiveki ezimbini ukuya kwezine ukuphelelwa amandla kunye nemeko, utsho u-Benedetto, impembelelo yengqondo yokususa umthambo kwindlela yakho yenzeke ngokukhawuleza.

Oko kwathethi, ukuba nesicwangciso sokuba ufuna ukuthatha ikhefu kunokwenza ubomi bakho bube lula kakhulu. Nantsi into ebuyiselwa kwisimo sangaphambili sokucebisa ukukhathalela impilo yakho yengqondo neyasemzimbeni xa ujongene nokwenzakala.

Ukuba ubekelwe ecaleni usuku okanye ezimbini ...

Ingqondo: Sebenzisa ixesha lakho lokuphumla ngokufanelekileyo.

Ukuphoswa kukuzilolonga okanye ezimbini yinto ebusy, kodwa kubalulekile ukuzikhumbuza ayisosiphelo sehlabathi, ngokukaBonnie Marks, Psy.D, ugqirha wezengqondo kwezempilo kwi-NYU Langone Health. Esinye sezixhobo ezilungileyo onokuzisebenzisa, uthi, kukuthetha okuhle. Ukuzixelela into enje, "Yeyokwexeshana, ndingamelana nayo" okanye "Ndisomelele" kungahamba indlela ende ekubekeni izinto kwindawo efanelekileyo.

Ngaphandle kwalonto, zama ukusebenzisa ixesha elinemveliso ukucwangcisa iseshoni yoqeqesho lwakho olulandelayo, fikelela kwabanye owaziyo ukuba bajongane nokwenzakala okufanayo ukuze ufumane iingcebiso, okanye unxibelelane nonyango okanye umqeqeshi ukuze ufunde ngendlela yokuthintela ukwenzakala kwakho ngoku sisebenza.

Ukuthatha indawo yokukhululwa kwengqondo okufumanayo ekusebenzeni kwakho, zama ukusebenzisa iindlela zokuphumla ezifana nokucamngca kunye nokuphumla kwemisipha okuqhubekayo, ucebisa amanqaku.

Okomzimba: Yiphathe njengexesha lokufumana kwakhona.

Ngenhlanhla, ukuthatha usuku okanye ezimbini kwi-NBD, nangona ingacwangciswanga. "Ndicinga ukuba kubalulekile ukucinga ngeentsuku ezimbalwa zokuphumla njengento ebalulekileyo ekubuyiseleni ukwenzakala okuncinci-kungekuphela nje ukuthintela ukwenzakala okubaluleke ngakumbi okuya kubangela ixesha elilahlekileyo-kodwa nokubuyisela okubalulekileyo ekusebenzeni," utshilo uLou. .

"Iimbaleki ezininzi zicinga ngoqeqesho njengokwenza inzuzo kunye nokuphumla njengezinto eziphosiweyo, kodwa ayisiyonyani ngokupheleleyo. Umzimba ufuna ukuphumla kunye nokufumana kwakhona ukuze wandise inzuzo kuqeqesho nasekusebenzeni." Cinga nje ngeli xesha njengokunye ukuphumla kunye nokubuyiselwa ukuze ukwazi ukutyumza ukuzilolonga kwakho okulandelayo xa uziva ungcono. (Iyelelene: Indlela Endifunde Ngayo Ukuthanda Iintsuku Zokuphumla.)

Ukuba ubekelwe ecaleni iveki okanye ezimbini ...

Ingqondo: Yibone njengethuba lokuwela uloliwe.

Ukuthatha iveki okanye ezimbini kwi-workout yakho yokukhetha ayifanelekanga. "Kunokuba nzima ngokwasengqondweni kwiimbaleki kunye nabantu abathanda ukuzilolonga ukuze babekelwe ecaleni ixesha elithile," utsho uLou. Kodwa kukho indlela elula yokwenza uzive uvelisa: "Eli lixesha elihle lokuwela uloliwe okanye ukwenza ixesha lokuqeqesha amandla okanye ubuchule obuya kunceda kwiinjongo zentsebenzo iyonke kodwa balibaleke ngexesha loqeqesho."

Umzekelo: Ukuba ulightlifter kwaye wenzakele isihlahla sakho, mhlawumbi ngoku lixesha elifanelekileyo lokwenza imithambo ye-cardio ongaqhele ukuba nayo. Okanye ukuba uyimbaleki ene-ankle ekrunekile, unokusebenza kumandla aphezulu omzimba kunye namandla angundoqo kwigumbi lobunzima. Nokuba uthatha isigqibo santoni, kubalulekile ukuseta iinjongo ezithile kunye nokufezekiseka ukuze uhlale ugxile kwaye ukhuthazekile, utshilo uLou.

Okomzimba: Lungisa ingxaki.

Ukuba unyanzelwe ukuba uthathe ixesha elingaphezulu kweentsuku ezimbalwa zokungonzakali, oko kuthetha ukuba umzimba wakho uzama ukukuxelela into. (Bona: Amaxesha ama-5 amaXesha weSore ayisiyonto ilungileyo.) "Ngokoluvo lwam, kubaluleke kakhulu ukuba uqonde ukuba awukwazi ukwakha amandla ekonzakaleni kwaye ngaphandle kwexesha elifanelekileyo lokuphilisa, utshilo uKrystina Czaja, DPT, ugqirha I-Westchester Medical Centre, i-flagship ye-Westchester Medical Centre Network Network.

Okona kubaluleke kakhulu, akufuneki ungayihoyi intlungu, utshilo. "Ubuhlungu yindlela umzimba wakho unxibelelana ngayo ukuba usengozini yokwenzakala." Ngaphandle kokuba ungenzakalanga ngokothusayo, njengethambo elaphukileyo okanye inxeba, iintlungu ezikuthintela ekusebenzeni zithetha ukuba umzimba wakho ububuyekeza ubuthathaka, utshilo uCzaja. "Akufanele ugxile nje kwintlungu, kodwa kunoko ekujonganeni nesizathu sentlungu."

Ezinye iindlela ezilumkileyo zokwenza oku ngokutsho kweCzaja zibandakanya ukukhululwa kwe-self-myofascial ngokusebenzisa i-foam rolling, ukusebenzisa i-lacrosse okanye ibhola yentenetya kwiindawo zethenda, kunye nokwenza imithambo ethambileyo ekhusela indawo eyonzakeleyo. Ukuba awuqinisekanga ngento omawuyenze, licebo elihle ukujonga ugqirha ophilayo. (Nantsi indlela yokufumana okuninzi kwiiseshoni zonyango lwakho.)

Ukuba ubekelwe ecaleni inyanga okanye ezimbini (okanye ngaphezulu) ...

Ingqondo: Hlala unethemba, cela inkxaso, kwaye uthathe amanyathelo.

Ukuphumla ixesha elibalulekileyo kunokubangela uxinzelelo lwengqondo nangokweemvakalelo, utshilo uMarks. Izinto ezine ezibalulekileyo ekufuneka uzigcine engqondweni:

1. Impilo yengqondo ibalulekile ngokufanayo ekuchacheni komzimba.
2. Inkxaso kwezentlalo ibalulekile.
3. Awunakho ukubuyela kumzimba opheleleyo kwintando yakho wedwa, kodwa umbono oqinisekileyo ubonakalisiwe ukunceda kakhulu ukubuyela kwimeko yesiqhelo.
4. Unokwenza into yonke imihla ukusebenzela ukubuyisela kwimeko yesiqhelo. "

"Ukuthatha inyathelo, nokuba nje ngokwenza umthambo we-PT okanye ukupheka ukutya okunempilo, kunokunciphisa iimvakalelo zokungabi namandla kunye nokuzithemba okuphantsi ngelixa kwangaxeshanye kunegalelo ekubuyiselweni komzimba," uyongezelela. (Iingcali zikwacebisa ukubandakanya ukutya okuchaseneyo nokuvuvukala kwizidlo zakho ezinempilo xa uphola ekonzakaleni. Nantsi isikhokelo esipheleleyo sendlela yokutshintsha indlela otya ngayo xa wenzakele.)

Okomzimba: Cela enye indlela.

Ukuba awuzukuphuma kwikhomishini yechunk yexesha elibalulekileyo, ugqirha olungileyo uya kukubonelela ngezinye iindlela kunye nokufaka endaweni yoqeqesho lwakho oluqhelekileyo, utshilo uBenedetto.

Ngaphandle kokuba unokwenzakala okuchaphazela wonke umzimba wakho, phantse kukho enye into onokuyenza ukuze uhlale usebenza. “Ukuhamba, ukuqubha, kunye neyoga lukhetho olukhulu oluqhelekileyo kodwa phantse nakuphi na ukuzilolonga kunokuguqulwa ngeentlungu ngesicwangciso esifanelekileyo,” uyongezelela. Ngoncedo lwengcali, ungasebenzela ukugcina amandla kunye nemeko, ukuze ulungele ukubuyela esenzweni xa ixesha lifika. (Kuya kufuneka uphinde usebenze ekuhambeni kwakho ukunqanda ukwenzakala kwikamva.)

Uphengululo lwe