Isizathu Esothusayo Umqolo Wakho Ubuhlungu Xa Ubaleka

Umxholo

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Umqolo wakho osezantsi usenokungabonakali ngathi udlala indima enkulu ekusebenzeni, kodwa ukubamba umzimba ngokuthe nkqo ixesha elide kunokukwenza ube sesichengeni sokwenzakala-ngakumbi kwindawo esezantsi ngasemva. Yingakho iqela labaphandi kwi-Ohio State University Wexner Medical Centre, ngoncedo lweNational Institutes of Health (NIH), lenze uphando lokulinganisa ukuba kutheni abagijimi banokufumana olu hlobo lweentlungu kunye nokuba yintoni enokwenziwa ukukhusela ixesha elide. (Idibeneyo: Ngaba kulungile ukuba ube neentlungu ezisezantsi emva koqeqesho?)

Umbhali okhokelayo kolu phando, u-Ajit Chaudhari, Ph.D., unjingalwazi onxulumene naye kwisebe le-kinesiology le-OSU, wenza iimodeli ezibonakalayo ngokusekwe kwiimbaleki zokwenene ezisibhozo ukubona ukuba amathambo kunye namalungu achaphazeleka njani ngokusebenza (jonga ifoto).

Nje ukuba ukulinganisa kugqityiwe, abaphandi basebenzise izihlunu ezahlukeneyo kwimbaleki nganye, bebenza buthathaka kwaye babatyhafisa ukuze babone ukuba wonke umzimba uhlawula njani. Kuyavela ukuba ukuba nesiseko esibuthathaka kunokunyusa umthwalo kumqolo wakho ngendlela enokuthi ikhokelele kwintlungu ezisezantsi.

"Izihlunu ezihlawulela xa umbindi onzulu ubuthathaka zabangela amandla amakhulu okucheba (ukutyhala kunye nokutsalwa kwe-vertebrae) kwi-lumbar spine (apho umqolo ugobela ngaphakathi esiswini)," utshilo u-Chaudhari. Ubume. "Loo mikhosi inokubangela ukuba i-vertebrae nganye idlulele ngaphaya komnye okanye ihambe ecaleni, ebeka uxinzelelo ngakumbi kwiindawo zomgudu ezinokubangela iintlungu ezisezantsi. Usenakho ukubaleka ngendlela efanayo, kodwa ukwimo enye, kodwa uza kugqibela ngokugcwalisa umqolo we-lumbar ngeendlela ezinokubangela ukwenzakala. "

Kodwa uChaudhari akathethi nge-abs yakho. "Zizo ezo zihlunu ungazibona 'izihlunu zakho zaselunxwemeni'- kwaye zilungile phantsi kolusu kwaye zithande ukuba zezona zikude kude nomqolo wakho, utshilo. Imisipha kumbindi wobunzulu bakho isondele kumqolo wakho kwaye ithande ukuba mfutshane, idibanisa indawo enye ye-lumbar spine ukuya kwenye. "Xa zomelele, ezi zihlunu zibambe umqolo endaweni, okhokelela ekonzakaleni okuncinci," utshilo uChaudhari. (Idibeneyo: Iintsomi ze-Ab Kuya kufuneka uyeke ukukholelwa ngoku)

Iqhelekile ebantwini, kwaneembaleki ezikumgangatho ophakamileyo, ukutyeshela ezona ndawo ziphambili, ucacisa uChaudhari. Ngelixa i-sit-ups kunye ne-crunches inokusebenza i-abs yakho, yenza kancinci kumbindi wakho onzulu. U-Chaudhari ucebisa ukuba ugxininise kwizenzo ezikunyanzela ukuba ubambe ingundoqo yakho kwindawo ezinzileyo, njengamaplanga kunye neebhuloho kwiindawo ezingazinzanga ezifana nebhola yeBosu okanye i-balance disc. (Idibeneyo: Le mithambo ye-Ab iyimfihlo yokuthintela iintlungu ezisezantsi)

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