Ngaba Kuyenzeka Ukuzilolonga Intamo Yakho?

Umxholo

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Uhlala ucinga ntoni ngentamo yakho? Njengokuba, mhlawumbi xa uvuka usikhabe kuyo ngokulala ngokungalunganga, kodwa ngokusisiseko ayisoze, akunjalo? Eyona nto ingaqhelekanga, kuba iintamo zethu zenza umsebenzi omninzi yonke imihla. Intloko yakho inobunzima beepawundi ezili-10 ukuya kwezi-11, kwaye intamo yakho yenzelwe ukubamba ubunzima ngaphandle kwengxaki. Ngaphandle kokuba sisebenza yonke into kwaye asiyiqondi.

Abantu baseMelika bachitha iiyure ezimbini kunye nemizuzu engama-51 ngosuku bejonge ii-smartphones zabo. Kukho umbandela opheleleyo wemicimbi oza nayo, ubuncinci kuyo yonke into yokuba utshintsha ngokwenyani ubume bentamo yakho. (Inxulumene: Ukonzakala kweNeck yam yayikuKhathalela ukuziKhathalela ekuziKhathaleleni ndandingazi ukuba ndiyafuna)

Uphando lubonisa ukuba kwi-intshi nganye ulahla intloko yakho phambili uphinda kabini umthwalo kwimisipha yentamo yakho ukuya kwi-sum of 60 iipounds ezongezelelweyo zamandla. UTanya Kormeili, MD, ugqirha wesikhumba oqinisekisiweyo kunye nomhlohli wezonyango kwiYunivesithi yaseCalifornia, eLos Angeles.

"Cinga ngomzimba wakho xa ujonge ifowuni yakho: Ubambe intamo yakho, amahlombe kunye nomqolo wesibeleko kwi-contraction ye-isometric engafanelekanga," kusho u-Adam Rosante, umqeqeshi wamandla odumileyo kunye nomqeqeshi wezondlo. "Yenza oku ixesha elide kwaye rhoqo ngokwaneleyo kwaye ungazikhathaza kwaye uqale ukukhulisa ukungalingani kwemisipha okunika ukujongwa okungapheliyo kwaye kukhokelele entanyeni, egxalabeni, nakwiintlungu ezingaphezulu."

Okubi nakakhulu, konke okujonge phantsi kunokuchaphazela ulusu olungaphantsi kwesilevu sakho, lubangele ukuba lugxumeke kwaye lubukeke lugcwele okanye luvuya. Yinto eqhelekileyo eza nobudala. "I-Gravity ithatha i-toll-njengoko sikhula, imveliso yethu ye-collagen iyehla, kunye nokukwazi kwethu ukuqinisa nokuqinisa ulusu ngokwemvelo, kwaye izicubu ziba zikhululekile," kusho uDkt Kormeili.

Kodwa ngakumbi nangakumbi abasetyhini abancinci ngoku bajongana "nentamo yobuchwephesha," umhlathi obukeka ugcwele kunye nesikhumba sentamo ethambileyo ngenxa yokuba kaninzi bengahambelani kakuhle, wongezelela. (Idibeneyo: Iindlela ezi-3 zeFowuni yakho zonakalisa ulusu lwakho-kunye nento omele uyenze ngayo)

Ukomeleza i-26 okanye izihlunu entanyeni yakho kunokunceda ukugcina ulungelelwaniso olufanelekileyo, utsho uRosante. "Ufanele wenze imithambo eyomeleza imisebenzi ephambili yentamo: ukunyathela, ukwandiswa, kunye nokuguqulwa kwecala," utsho-ingakumbi kuba uphando lubonisa ukuba i-neck flexion posture iyona nto ibangela intlungu kubasebenzisi besixhobo esiphathwayo. Ukuzivocavoca okuphezulu kwangasemva kunokukunceda ukulwa namagxa ajikelezileyo kunye nokulungisa ulungelelwaniso lwakho lwasemva. (Le yoga ibeka "intamo yezobuchwepheshe" nayo inokunceda.)

Zama ukwenza ezi mithambo zine kwindlela yakho yemihla ngemihla:

1. I-Supine Flexion

Thetha ngobuso ebhentshini kunye nentloko nentamo ekupheleni. Ukugcina umqolo ongathathi hlangothi, bamba isilevu sakho ngasemva. Ukusuka apha, jika intloko yakho emva kwaye ubuyele kokungathathi hlangothi. Yiyo i-1 rep. Yenza iiseti ezi-2 ukuya kwezi-3 ze-5 ukuya kwi-10 reps. Phumla imizuzwana engama-60 phakathi kweeseti.

2. Ulwandiso oluqhelekileyo

Phendula phezu kokulala ngobuso ebhentshini intloko kunye nentamo uphume ekupheleni. Beka isilevu sakho ngasemva. Ukusuka apha, jikisa ibunzi lakho phantsi kwaye wandise intloko yakho ngasemva kokungathathi hlangothi. Yiyo i-1 rep. Yenza iiseti ezi-2 ukuya kwezi-3 ze-5 ukuya kwi-10 reps. Phumla imizuzwana engama-60 phakathi kweeseti.

3. I-Lateral Flexion

Thetha ebhentshini kwicala lasekhohlo kunye nengalo yakho yasekhohlo ijinga phezulu ebhentshini (umda webhentshi kufuneka ubekwe phantsi kwekhwapha). Ukugcina umqolo ongathathi hlangothi, buyisela isilevu sakho ngasemva. Ukusuka apha, thatha indlebe yakho yasekunene egxalabeni lasekunene kwaye ubuyele embindini. Yiyo i-1 rep. Yenza i-5 ukuya kwi-10 reps, uze ujike uphinde uphinde kwelinye icala. Iseti ye-1. Yenza iiseti ezi-2 ukuya kwezi-3, uphumle imizuzwana engama-60 phakathi.

4. Ibhendi yoTsalo

Yima mde ngeenyawo ezinqamleza ububanzi ngaphandle kokubamba ukukhanya kwibhanti yokumelana ephakathi phambi kwakho ngoxinzelelo kububanzi begxalaba. Cinezela amagxa akho egxalabeni xa ususa ibhendi ngaphandle, ugqibezele ngengalo zakho ngo-T (cinga ukuba uzama ukutyumza umdiliya phakathi kwamagxa akho). Buyela ukuqala. Yiyo i-1 rep. Yenza iiseti ezi-2 ukuya kwezi-3 ukuya kwezi-10 ukuya kwezi-12.

Ngelishwa, nangona kunjalo, ukuba sele uqaphela ulusu lwentamo ye-saggy, "akukho datha yeklinikhi ebonisa ukuba ukomeleza imisipha yentamo yakho kuya kulungisa umonakalo," utsho uKormeili. "Isikhumba asinanto yakwenza nesihlunu, somaleko ohluke ngokupheleleyo ngaphezulu kwayo."

Kukho iindlela ezimbini zokwenza ukuba isikhumba sentamo sibonakale siqinile, nangona kunjalo: "Enye kukwakha i-collagen eninzi kwaye enye kukuqinisa inkqubo ye-muscular aponeurotic system (SMAS), indawo ye-fibrous musculature ebusweni," kusho uKormeili. Zombini ezi zinokwenziwa ngoku ngeenkqubo ezingezizo ezothusayo, wongezelela. I-Ultherapy, umzekelo, ikhupha amaza e-ultrasound nzulu kwizicwili ukukhuthaza imveliso ye-collagen kwi-SMAS. I-Kybella, kwelinye icala, inaliti ebulala ngokusisigxina iiseli ezityebileyo kuloo ndawo kwaye yenze izicwili ezibomvu, ezibangela ukuqiniswa-kwaye zinokunceda ukulahla imeko ye-chin-chin engalungisiyo. (Ngakumbi apha: Olona Nyango luLusu lokuguga luLusu lweNtamo yakho)

Kodwa eyona ndlela icacileyo yokulwa "ne-tech neck" yeyona ilula: Yeka ukujonga phantsi kwifowuni yakho kakhulu. Ukuba ukuyo, yizise kwinqanaba lemehlo xa unako. Kwaye xa ungekho kuyo, yima ubude ukuze kungabikho curve kumqolo wakho phakathi kwentloko kunye namagxa akho. Ukuma okuhle kuya kude.

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