Ubuhlungu emuva kanye nemidlalo

Ukuthola ukuzivocavoca okuningi nokudlala imidlalo kuhle empilweni yonke. Iphinde ingeze ubumnandi nomuzwa wenhlalakahle.

Cishe noma yimuphi umdlalo ubeka ukucindezeleka emgogodleni wakho. Yingakho kubalulekile ukugcina imisipha nemisipha esekela umgogodla wakho uguquke futhi uqine. Umgogodla onempilo ungasiza ukuvimbela ukulimala okuningi kwezemidlalo.

Ukuthola le misipha ize ifike ezingeni lokuthi isekela umgogodla wakho kahle kubizwa ngokuthi ukuqinisa okuyisisekelo. Buza umhlinzeki wakho wezokunakekelwa kwezempilo noma owelapha ngokomzimba ngalezi zivivinyo eziqinisayo.

Uma ngabe ulimele emuva, khuluma nomhlinzeki wakho mayelana nokugcina umqolo wakho uphephile lapho ubuyela kwezemidlalo.

Yize ukuhamba ngebhayisikili kuqinisa imisipha yemilenze yakho, akwenzi lukhulu emisipheni ezungeze umgogodla wakho. Ukugoqa umgogodla wakho ophansi phambili ngenkathi ugoqa iqolo lakho elingaphezulu isikhathi eside kungadonsa imisipha yakho yangemuva neyentamo. Ukuhamba ngebhayisikili ezintabeni ezindaweni ezingalingani kungadala izingcindezi ezi-jarring nezingazelelwe (ukukhama) emgogodleni.

Amathiphu okusiza ukwenza ukuhamba ngebhayisikili kalula emhlane wakho afaka:

• Gwema ukuhamba ngebhayisikili entabeni.
• Shayela ibhayisikili elilingana kahle. Abasebenzi esitolo esihle sebhayisikili bangakusiza ulungele.
• Khumbula hhayi kuphela ukusunduza phansi kuma-pedals, kodwa futhi nokunyuka kuwo.
• Gqoka amagilavu ​​okuhamba ngebhayisikili bese usebenzisa ikhava yokubamba ukuze unciphise ukuhlangana emzimbeni wakho ongaphezulu.
• Beka izinto zokubamba ukushaqeka esondweni langaphambili.
• Ibhayisikili eliqonde kakhulu lingaba nengcindezi encane emhlane nasentanyeni yakho engezansi.
• Amabhayisikili ahlehlayo abeka ukucindezeleka okuncane emhlane nasentanyeni.

Imisipha eletha umlenze wakho phezulu esiswini sakho ibizwa ngama-flexors. Zisetshenziswa kakhulu uma ugibela ibhayisikili. Ukugcina le misipha yeluliwe kubalulekile ngoba kuzosiza ukugcina ibhalansi efanele emisipheni ezungeze umgogodla kanye nezinqe.

Ukuphakamisa izinsimbi kungabeka ingcindezi enkulu emgogodleni. Lokhu kuyiqiniso ikakhulukazi kubantu abaneminyaka ephakathi nendawo nangaphezulu ngoba amadiski abo omgogodla angoma futhi abe mncane futhi aqine ngokwengeziwe ngeminyaka. Amadiski "yimisipha" phakathi kwamathambo (amathambo omgogodla) womgogodla wakho.

Kanye nokulimala kwemisipha kanye ne-ligament, ama-weightlifters nawo asengozini yohlobo lokuphuka kwengcindezi ngemuva okuthiwa i-spondylolysis.

Ukuvimbela ukulimala lapho uphakamisa izinsimbi:

• Vivinya umzimba nge-aerobic bese welula kahle ngaphambi kokuphakamisa ukufudumeza imisipha yakho.
• Sebenzisa imishini yokuqeqesha kunezisindo zamahhala. Le mishini ibeka ukucindezeleka okuncane emgogodleni wakho futhi ayidingi i-spotter. Imishini yokuqeqesha nayo ilula ukufunda ukuthi isetshenziswa kanjani uma iqhathaniswa nezisindo zamahhala.
• Yenza ukuphindaphinda okuningi esikhundleni sokungeza isisindo esithe xaxa lapho uzama ukwakha amandla.
• Phakamisa kuphela ngangokunokwenzeka ukuze uphakamise. Ungangezi isisindo esiningi.
• Funda izindlela ezifanele zokuphakamisa kumuntu oqeqeshwe kahle. Amasu abalulekile.
• Gwema izivivinyo ezithile zokuphakamisa izinsimbi ezicindezela kakhulu emgogodleni wakho. Ezinye zazo zingama-squats, ama-clean-and-jerks, ama-snatch, nama-deadlifts.
• Buza umhlinzeki wakho noma umqeqeshi ukuthi ngabe ibhande lokuphakamisa izinsimbi lingakusiza yini.

Ukuguquka kwegalufu kudinga ukujikeleza okunamandla komgogodla wakho, futhi lokhu kubeka ingcindezi emisipheni yakho yomgogodla, emigudwini, emajoyintini nakuma-disks.

Amathiphu okususa ingcindezi emhlane wakho afaka:

• Buza udokotela wakho womzimba mayelana nesimo esihle kakhulu nenqubo ye-swing yakho.
• Fudumeza bese welula imisipha yakho emhlane nasemilenzeni engenhla ngaphambi kokuqala umjikelezo.
• Goba ngamadolo akho lapho uthatha ibhola legalufu.
• On the course, use a push cart (trolley) to wheel your bag golf. Ungashayela nenqola yegalufu.

Amadiski namalunga amancane ngemuva abizwa ngokuthi ama-facet joints. Ukugijima kubangela ukuphindaphinda nokucindezela okuphindaphindiwe kulezi zindawo zomgogodla wakho we-lumbar.

Amathiphu okusiza ukunciphisa ukucindezeleka emgogodleni wakho afaka:

• Gwema ukugijima ezindaweni ezikhonkolo nezingalingani. Esikhundleni salokho sebenzisa ithrekhi eboshwe noma ezithambile, ngisho nezindawo ezinotshani.
• Gqoka izicathulo ezisezingeni eliphakeme ezinesigqi esihle. Faka esikhundleni lapho sekugugile.
• Buza umeluleki wakho womzimba mayelana nefomu nokugijima okuhle kakhulu. Iningi lochwepheshe lisikisela ukunyakaza okuphambili, okuholela esifubeni sakho nokugcina ikhanda lakho lilinganise ngaphezu kwesifuba sakho.
• Ngaphambi kokuthatha uhambo olude, fudumeza bese welula imisipha emilenzeni yakho bese wehlisa iqolo. Funda ukuzivocavoca umzimba okuqinisa imisipha yomgogodla ongaphakathi esiswini sakho nasesinqeni esisekela umgogodla wakho.

Ukunyakaza okubeka ingcindezi emgogodleni wakho ngenkathi udlala ithenisi kufaka phakathi ukwengeza (ukugoqa) umqolo wakho lapho ukhonza, ukumisa njalo nokuqalisa ukunyakaza, nokujija ngamandla umgogodla wakho lapho uthatha isibhamu.

Umqeqeshi wethenisi noma owelapha ngokomzimba angakukhombisa amasu ahlukene angasiza ukunciphisa ukucindezeleka emhlane wakho. Ngokwesibonelo:

• Gobisa amadolo akho.
• Ukugcina izicubu zakho zesisu ziqinile kuzonciphisa ukucindezeleka emgogodleni wakho. Buza ngezindlela ezinhle kakhulu zokusebenzela ukugwema ukwengeza ngokweqile umhlane wakho ophansi.

Ngaphambi kokudlala, hlala ufudumele njalo welule imisipha emilenzeni yakho nasemhlane ongezansi. Funda ukuzivocavoca umzimba okuqinisa imisipha yomgogodla ngaphakathi esiswini nasesinqeni, okusekela umgogodla wakho.

Ngaphambi kokushushuluza futhi ngemuva kokulimala emuva, funda izivivinyo eziqinisa imisipha yomgogodla ngaphakathi komgogodla nasesinqeni sakho. Udokotela ongokomzimba angakusiza futhi ukuthi wakhe amandla nokuguquguquka kwemisipha oyisebenzisayo lapho usonta futhi ujika ngenkathi ushibilika eqhweni.

Ngaphambi kokuba uqale ukushushuluza, zifudumale bese welula imisipha emilenzeni yakho bese wehlisa iqolo. Qiniseka ukuthi wehla kuphela emithambekeni ehambelana nezinga lakho lekhono.

Yize ukubhukuda kungaqinisa imisipha nemisipha emgogodleni nasemilenzeni, kungakucindezela nomgogodla wakho ngoku:

• Ukugcina umqolo wakho ongezansi unwetshiwe (arched) lapho wenza imivimbo esiswini sakho, njengokukhasa noma isifuba
• Ukuguqula intamo yakho emuva njalo lapho uphefumula

Ukubhukuda ohlangothini lwakho noma emuva kungagwema lokhu kuhamba. Ukusebenzisa i-snorkel ne-mask kungasiza ukwehlisa intamo ukujika lapho uphefumula.

Indlela efanele lapho ubhukuda nayo ibalulekile. Lokhu kufaka ukugcina izinga lomzimba wakho emanzini, ukuqinisa imisipha yakho yesisu ngandlela thile, nokugcina ikhanda lakho ebusweni bamanzi hhayi ukulibamba endaweni ephakanyisiwe.

Ukuhamba ngebhayisikili - ubuhlungu emuva; Igalofu - izinhlungu emuva; Ithenisi - ubuhlungu emuva; Ukugijima - ubuhlungu emuva; Ukukhulisa izinsimbi - izinhlungu emuva; Ubuhlungu be-Lumbar - ezemidlalo; I-Sciatica - ezemidlalo; Ubuhlungu obuphansi emuva - ezemidlalo

U-Ali N, uSingla A. Ukulimala okubuhlungu komgogodla we-thoracolumbar kumsubathi. Ku: Miller MD, Thompson SR. ama-eds. UDeLee, uDrez, noMiller's Orthopedic Sports Medicine. Umhlaka 5. IPhiladelphia, PA: Elsevier; 2020: isahluko 129.

U-El Abd OH, u-Amadera JED. Uhlobo oluphansi emuva noma ukugaya. Ku: Frontera WR, iSilver JK, uRizzo TD Jr, ama-eds. Okubalulekile Kwezomzimba kanye Nokuvuselelwa: Ukukhubazeka Kwemisipha, Ubuhlungu, Nokuvuselelwa. Umhla wesi-4. IPhiladelphia, PA: Elsevier; 2019: isahluko 48.

UHertel J, u-Onate J, uKaminski TW. Ukuvimbela ukulimala. Ku: Miller MD, Thompson SR. ama-eds. UDeLee, uDrez, noMiller's Orthopedic Sports Medicine. Umhlaka 5. IPhiladelphia, PA: Elsevier; 2020: isahluko 34.

• Ukulimala Emuva
• Ukuhlungu obusemhlane
• Ukulimala Kwezemidlalo
• Ukuphepha Kwezemidlalo