Kutheni Ndinamagxa Angalinganiyo?

Umxholo

• Yintoni ebangela ukungalingani kwamagxa?
• Ziintoni iimpawu zegxa elingalinganiyo?
• Ungayiphatha njani amagxa angalinganiyo
• Ukuzivocavoca umzimba okunganyanga amagxa angalinganiyo
• Ukuphakamisa amahlombe
• Indlebe ukuya egxalabeni
• Amagxa egxalaba ayakhama
• Ukuguqula umthandazo
• Ukuxhathisa ibhande legxalaba
• Ukuxhathisa ibhendi yengalo yolula ngokulandelelana
• Ukubuyela umva kubhabho
• Ngaphezulu ukujikeleza kwegxalaba langaphandle
• Ithini imbonakalo yamagxa angalinganiyo?

Ngawaphi amagxa angalinganiyo?

Ukuba umzimba wakho ulungelelaniswe ngokuchanekileyo, amagxa akho aya kuba kwindawo efanayo kwaye ajonge phambili.

Amagxa angalinganiyo ayenzeka xa elinye igxalaba liphezulu kunezinye. Oku kunokuba ngumahluko omncinci okanye obalulekileyo kwaye kunokubangelwa zizizathu ezininzi. Ngethamsanqa, kukho amanyathelo onokuwathatha ukubuyisela umzimba wakho kubhalansi kunye nokulungelelana.

Funda ngokufunda ngakumbi malunga nezizathu, iimpawu kunye nonyango lwamagxa angalinganiyo.

Yintoni ebangela ukungalingani kwamagxa?

Izinto ezininzi zinokukhokelela kumagxa angalinganiyo. Rhoqo igxalaba kwicala eliphambili lomzimba wakho lisezantsi kancinci.

Ukulungiswa gwenxa kunokubangelwa yinto elula njengale:

• soloko usebenzisa isandla esinye okanye icala lomzimba wakho ukubhala
• ndiphethe ibhegi enzima
• ukwenza imisebenzi yakho yemihla ngemihla

Amagxa angalinganiyo anokwenzeka kwakhona xa unemicimbi yolwakhiwo okanye ukungalingani kwemisipha emzimbeni. Oku kunokubandakanya imilenze eyahluka kubude okanye i-scoliosis.

Amagxa angalinganiyo anokuba sisiphumo sokungalingani kwenye indawo emzimbeni. Yicinge njengempembelelo yedomino. Umzekelo, ukuba wenzakalisa iqatha okanye isinqe, oko kuyakwenza ukuba umzimba wakho uwulungelelanise njengoko uhlengahlengisa indlela obambe ngayo kwaye uhambisa umzimba wakho.

Ukudlala imidlalo kunye nokulimala okuthile kunokubangela ukungalingani kwemisipha, ngakumbi kumzimba ongaphezulu. Imidlalo ye-Asymmetrical enje ngetennis, igalufa, kunye nebhola ekhatywayo ikakhulu inokubangela amagxa angalinganiyo kunye nokungalingani kwangemva komdlalo.

Ezinye izizathu eziqhelekileyo zamagxa angalinganiyo zibandakanya:

• ukuma kakuhle
• ukuhlala phantsi
• isinqe esingalinganiyo
• uxinano lwemithambo
• iinyawo ezicaba
• osteoporosis
• ukwenzakala kwamagxa
• izihlunu ezibuthathaka okanye eziqinileyo
• ukusetyenziswa gwenxa okanye ukusetyenziswa gwenxa kwamagxa
• Indawo engalunganga yokulala okanye ukulala kuphela kwelinye icala
• usebenzisa icala elinye lomzimba ukubamba izinto

Ziintoni iimpawu zegxa elingalinganiyo?

Ukuba unamagxa angalinganiyo unokufumana intamo, igxalaba, kunye neentlungu ezisezantsi, ngakumbi ukuba unokungalingani emzimbeni. Unokuziva uxinekile kwaye utsala egxalabeni eliphezulu. Amagxa akho anokujikeleza kwaye intloko yakho isenokungahambelani nesinqe sakho. Intloko, i-bursitis, kunye ne-tendonitis nazo zinokwenzeka.

Ukuba amagxa akho awanakulinganiswa ngenxa ye-scoliosis, unokuba nesinqe esingalinganiyo kunye nelinye igxalaba elibalaseleyo kunelinye. Esinye isinqe sinokuphakama esinye.

Ungayiphatha njani amagxa angalinganiyo

Zininzi iindlela zokunyanga amagxa angalinganiyo.

Ukuthanjiswa rhoqo kunyango kunceda ukunciphisa uxinzelelo lwezihlunu kunye nokwandisa ukuguquguquka. Yenza idinga kunye ne-massage therapist ekhethekileyo ekukhutshweni kwe-myofascial okanye eRolfing. Ezi zinto zibalulekileyo zijolise ekuziseni umzimba ukuba ulungelelanise kwaye ulungelelanise. Unokuba neeseshoni zonyango kunye ne-chiropractor, i-osteopath, okanye i-physiotherapist.

Ngumbono olungileyo ukuzibandakanya kwimithambo yomzimba rhoqo kwaye uthathe inxaxheba kwezemidlalo kangangoko. I-Yoga, ukuqubha, kunye nokuloba kunokunceda ukomeleza kunye nokulungelelanisa umzimba wakho. Ubugcisa bemfazwe obufana ne-tai chi bunokuba luncedo ngokunjalo.

Yenze umkhuba wokungena kunye nokuma kwakho rhoqo kuyo yonke imini. Kunokuba luncedo ukusebenzisa isipili. Qaphela ukuma kwakho kungekuphela nje xa umile okanye uhleli, kodwa njengoko ugqibezela imisebenzi yakho yesiqhelo. Qalisa ukusebenzisa ingalo yakho engabalulekanga kangangoko unako ukulinganisela umthwalo womsebenzi.

Ukubandakanya iindlela zokuphumla kwinkqubo yakho kunokukunceda ukhulule uxinzelelo, uxinzelelo kunye nokuqina emzimbeni. Oku kunokubandakanya ukucamngca, iindlela zokuphefumla, okanye nayiphi na into ekunceda uphumle.

Ukuzivocavoca umzimba okunganyanga amagxa angalinganiyo

Ukwenza imithambo kuya kukunceda wolule kwaye womeleze umzimba kunye namagxa. Oku kunokukhuthaza ulungelelwaniso olulinganayo kunye nokulinganisela emzimbeni wakho, kuncede ukwandisa umlenze wakho, kunye nokwandisa ukuhamba. Yenza le mithambo ubuncinci kathathu ngeveki de uphume emagxeni. Kungcono ukuba ungazenza kwiifutshane ezimbalwa emini. Uya kudinga i-dumbbells kunye neqela lokumelana nokuzilolonga okumbalwa.

Ukuphakamisa amahlombe

ngeGfycat

1. Yiza neengalo zakho emacaleni akho kwaye ulungelelanise umqolo wakho.
2. Cinezela kwaye uphakamise amagxa akho uye ezindlebeni zakho.
3. Bamba esi sikhundla imizuzwana embalwa kwaye uphumle amagxa akho phantsi
4. Qhubeka imizuzwana engama-30.

Indlebe ukuya egxalabeni

ngeGfycat

1. Hlala okanye ume ngentloko nangentamo ngendlela ethe ngqo.
2. Gcina amahlombe akho ethule njengoko ugoba intloko yakho egxalabeni lakho.
3. Sebenzisa isandla sakho ukubamba okanye uhlikihla igxalaba elisecaleni kwakho.
4. Okanye ngobunono utsale intloko yakho iye egxalabeni lakho.
5. Gcina imizuzwana engama-30.
6. Yenza oku kolula ubuncinci amaxesha ama-2 kwicala ngalinye.

Amagxa egxalaba ayakhama

ngeGfycat

1. Ngelixa umileyo, yiza neengalo zakho ecaleni komzimba wakho.
2. Cinezela amagxa akho egxalaba kunye nasezantsi.
3. Gcina imiphefumlo embalwa.
4. Khupha kwindawo yokuqala.
5. Yenza iiseti ezi-2 ukuya kwezi-3 zokuphindaphinda ezili-10.

Ukuguqula umthandazo

ngeGfycat

1. Zisa umva wezandla zakho kunye emva komva wakho kunye neminwe yakho ikhombe ezantsi.
2. Vula isifuba sakho kwaye ubuyise amagxa akho ngasemva.
3. Utsiba izandla zakho ukuze iminwe yakho ijonge phezulu.
4. Zisa iintende zezandla zakho ndawonye, ​​ucinezele ezandleni zakho kwaye uzobe iingqiniba zakho ngasemva.
5. Hlala kule ndawo imizuzwana engama-30.
6. Yenza oku kolula amaxesha ambalwa emini.

Ukuxhathisa ibhande legxalaba

ngeGfycat

1. Hlanganisa ibhendi yokuchasana ujikeleze into eyomeleleyo kwaye uyibambe ezandleni zozibini.
2. Guqula izandla zakho ukuze ubhontsi uphakame kwaye iipinki zakho ziphantsi.
3. Cinezela amagxa wakho egxalabeni xa ubuyisa izandla zakho. (Oku kunokwenziwa ngeengalo zakho kwinqanaba lamagxa nakwinqanaba le-hip.)
4. Emva koko, jika izandla zakho ukuze iminwe yakho ijonge ezantsi.
5. Cinezela amagxa akho egxalaba kwaye uzitsale izandla zakho ziye esinqeni.
6. Yenza iiseti ezi-3 zokuphindaphinda ezili-12 kuzo zontathu iindlela ezoluliweyo.

Ukuxhathisa ibhendi yengalo yolula ngokulandelelana

ngeGfycat

1. Yima ngeenyawo zakho zibanzi njengeminqi.
2. Bamba kwiqela lokumelana kwaye uzise zombini iingalo phambi komzimba wakho ukuze zihambelane nomgangatho.
3. Cinezela iingalo zakho kunye, emva koko ukhulule.
4. Emva koko, phakamisa iingalo zakho ngqo, ukuze bachukumise iindlebe zakho.
5. Zama ukwenza "T" ngeengalo zakho ngokunweba ibhendi ngokubanzi ngangokunokwenzeka kwaye ubuyele kwindawo yokuqala.
6. Emva koko, yehlisa ibhendi ke emva kwentamo yakho kwaye ubambe esi sikhundla ngokuphefumla okumbalwa.
7. Emva koko, yiphakamise kwakhona.

Yenza iiseti ezi-3 ezili-12 kuzo zontathu iindlela ezoluliweyo.

Ukubuyela umva kubhabho

ngeGfycat

1. Hlala emphethweni webhentshi ujonge phambili esinqeni.
2. Jongana naphantsi kwaye ubambe i-dumbbell kwisandla ngasinye.
3. Phakamisa iingalo zakho kwaye uphakamise njengoko ungena egxalabeni.
4. Bamba esi sikhundla imizuzwana embalwa, ugcine iingalo zakho zihambelana nomgangatho.
5. Buyela kwindawo yokuqala.
6. Yenza iiseti ezi-3 zokuphindaphinda ezili-15.

Ngaphezulu ukujikeleza kwegxalaba langaphandle

ngeGfycat

1. Bamba i-dumbbell kwisandla sakho sasekunene kwaye uphakamise ingalo yakho ukuze ingqiniba yakho iphakame egxalabeni kwaye isandla sakho siphantsi.
2. Jikelezisa igxalaba lakho ukuze unyuse ingalo yakho ukuze isandla siphakamele isilingi.
3. Buyela kwindawo yokuqala.
4. Yenza iiseti ezi-3 zokuphindaphinda ezili-15 kwicala ngalinye.

Ithini imbonakalo yamagxa angalinganiyo?

Amagxa akho awasayi kubuyela endaweni ngokukhawuleza. Nangona kunjalo, ukuba uyazibophelela kwinyathelo lesenzo kwaye ungaguquguquki kwindlela yakho, kuya kufuneka ubone iziphumo. Kuya kuthatha iiveki ezimbalwa ukubona uphuculo, kunye neenyanga ezininzi ukuba amagxa akho aziswe ngokupheleleyo kulungelelwaniso. Cwangcisa inkqubela phambili endaweni yempumelelo yobusuku bonke. Qhubeka kwaye ube nomonde njengoko usenza utshintsho ukuzisa iziphumo ezilungileyo.

Yiya kugqirha ukuba imeko yakho ayiphucuki okanye ukuba unemibuzo malunga nemeko kunye nonyango lwakho.