Ukuzivocavoca Okulula 2 Ukuvimbela Ubuhlungu Bezinyawo (noma Okubi kakhulu)

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Uma uhlela ukujima, cishe ucabanga ngokushaya yonke imisipha yakho emikhulu. Kepha ungahle unganaki iqembu elilodwa elibaluleke kakhulu: imisipha emincane onyaweni lwakho elawula ukuthi isebenza kanjani. Futhi noma ngabe uhamba, ugijima, noma uyabhukuda, udinga leyo misipha ukuze uqine ukuze ukwazi ukusebenza kahle, kusho udokotela wezokwelapha uJordan Metzl, MD, umbhali we I-Running Strong kaDkt. Jordan Metzl.

Izinyawo ezibuthakathaka ziba buhlungu, zikhathele futhi zilimale… kukwenza uphinde ubuyele emsebenzini wakho ngaphambi kokuba bonke abanye (amaphaphu, imilenze, njll.) bazizwe sebekulungele ukuyeka, kusho u-Metzl. Futhi uma unobuhlungu be-shin, i-shin splints, noma i-plantar fasciitis, kufanele nakanjani unake kakhulu amazinyo akho.

Uma lokhu kuzwakala njengawe, ukuqinisa ezinye izinyawo kuhlelekile. Kodwa njengoba ungakwazi ukuphakamisa ama-barbell ngezinzwane zakho, u-Metzl uphakamisa lezi zinyathelo ezimbili ezigulini zakhe:

1. Khumula izicathulo. Uma usekhaya, hamba ungazifakile izicathulo ngangokunokwenzeka. Kuzwakala kulula ngokwanele, kepha uMetzl uthi lokhu kuzokusiza ukwakha imisipha yakho ngaphandle komunye umsebenzi owengeziwe.

2. Dlala amamabula. Uma ulimele unyawo, lokhu kusiza kakhulu ekwakheni kabusha amandla. Thatha isikhwama semabula usichithe phansi. Ngemuva kwalokho, usebenzisa izinzwane zakho, zikhethe ngakunye bese uziphonsa embizeni. Qhubeka uze ukhathale, uphinde nsuku zonke, futhi kungakapheli amasonto ambalwa uzuze ukuzuza okukhulu kwamandla.

Ngokuqondene nokunye ukuzivocavoca kwakho, u-Metzl uthi asikho isidingo sokuthatha ikhefu ngenkathi uqinisa unyawo, ngaphandle kokukodwa: Uma ubuhlungu bushintsha indlela ogijima ngayo, khululeka uze uthole ifomu elifanele.

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