6 Ukungalingani Okubangela Ubuhlungu—Nendlela Yokukulungisa

-Delile

• Buyekeza kwe-

Ukuphusha ubuhlungu? Ima. Manje.

"Ubuhlungu buyisimo sezokwelapha nodaba lwezokwelapha," kusho uBrett Jones, umnikazi we-Applied Strength ePittsburgh oqinisekiswe ngeFunctional Movement Screen, uhlelo lokuhlola kanye namasu okulungisa umzimba. "Kuwuphawu oluyisixwayiso. Ubuhlungu bukhona ukukutshela ukuthi kukhona okungahambi kahle."

Futhi leso sibonakaliso sesixwayiso singaba sibi kakhulu kunokuthi "uhamba kanzima kakhulu." UJones nabanye abaqeqeshi okuxoxiswene nabo ngalesi siqeshana bonke babenendaba esabekayo ababengayixoxa-lapho ubuhlungu eklayenti busho isimo esibucayi njengenkinga yemizwa, inkinga yegilo, noma ngisho nomdlavuza. Iphuzu: Uma uzwa ubuhlungu obujwayelekile ngenkathi uzivocavoca umzimba-noma uma ungayi kudokotela.

Uma ususwe i-doc futhi usazizwa ungakhululekile, zama lezi zivivinyo ezilula ukubona ukuthi yini ngempela ebangela ubuhlungu-kungahle kuhlobene nokungalingani engxenyeni ehluke ngokuphelele yomzimba wakho. Izindaba ezinhle: Ngalezi zivivinyo, ukunweba, nokuzivocavoca ukulungisa, ungakwazi ukuzilungisa-akukho odokotela abadingekayo.

Ubuhlungu bentamo nekhanda? Kungaba amahlombe akho.

Uma uhlangabezana nalezi zimpawu futhi ususwe ngudokotela, hlola ukuphakama kwamahlombe akho, kusho u-Aaron Brooks, uchwepheshe we-biomechanics futhi ongumnikazi we-Perfect Postures e-Auburndale, MA.

"Bheka esibukweni bese ubona ukuthi elinye ihlombe liphakeme noma liphansi kunelinye," usho kanje.Uma elinye lamahlombe akho liphakeme kunelinye, uzobe uqinisa elinye kunelinye, futhi lingakhuphuka lidonsele phambili ngaphezu kokunye-okuholela ekujikeni kwangaphakathi kwalesosandla. "Uma wenza irowu noma ucindezela, lolo hlangothi luzompintshwa. Indawo incane ehlombe. Ungaphetha nge-bursitis noma i-tendonitis." Noma ubuhlungu bekhanda nentamo.

Lungisa: Uma ukuhlolwa kwesibuko kukhombisa ukuthi abalingani, zama le ndlela yokuvula ingalo eyodwa, kusho uBrooks. Ukuze ukwenze, yima ngaphakathi kombundu womnyango, bese ubeka ingalo yakho yesokudla ngaphakathi komnyango ohlangothini lwesokudla lwe-jamb, intende yesandla ngokumelene ne-jamb cishe ukuphakama kwehlombe. Kulesi simo, shintsha isifuba sakho kancane ngomnyango ukuze welule isifuba sakho-ngokunye, ungathatha isinyathelo esiya phambili ngonyawo lwakho lwesokudla, ugcine unyawo lwakho lwesobunxele embundwini. Lokhu kunwebeka kuzovula imisipha yesifuba sakho futhi kudale indawo ehlombe lakho lokunyakaza.

Bhangqa lokho okunwebeka ngalo msebenzi wokuqinisa omaphakathi nomhlane: Bamba ibhande lokumelana bese ulilule phambi kwesifuba sakho ukuze izingalo zakho ziqonde emaceleni ukusuka emahlombe akho, izintende zibheke phezulu. Ekunwetshisweni okugcwele kwezingalo zakho, ibhendi kufanele yelulwe. Buyela ukuze ushaye izandla zakho ngaphambili, futhi uphinde umnyakazo. Bhanqa lezi zinyathelo ezimbili-kule oda-kathathu ngeviki.

Amahlombe ngisho? Ikhanda lakho lingase lisuke ekhanda elibheke phambili.

Uma ungaboni ukungalingani ekuphakameni kwamahlombe akho, jikela eceleni, kusho u-Robert Taylor, umnikazi we-Smart Team Training e-Baltimore. Uma ikhanda lakho ligxumela kude kakhulu emahlombe akho, ekugcineni linganciphisa inani lokugeleza kwegazi ekhanda lakho nasentanyeni.

"Ikhanda lincike phambili, umgogodla uncike phambili, futhi kubeka ingcindezi engenasidingo nasemgogodleni ophansi," usho kanje. Ukwehla kokugeleza kwegazi ekhanda lakho lokucabanga, ungathola ikhanda.

Lungisa: Khulisa ukugeleza kwegazi phezulu futhi ubuyisele ikhanda lakho endaweni yalo yemvelo, ephakeme ngokuqina ngamandla entanyeni yakho, kusho uTaylor. Zama lokhu kuhlikihla kwengalo eyodwa ukwenza nezinto zangaphandle:

Hlala ebhentshini elimile, njengalowo ongalisebenzisela umshini wehlombe. Ubambe i-dumbbell esandleni sakho sokudla, beka isandla sakho sobunxele ngaphansi kwesihlathi sakho sobunxele bese ubamba uhlangothi lwesihlalo. Vumela isandla sakho sokunene silenga siqonde eceleni kwakho bese udonsela amahlombe akho emuva futhi ndawonye. Manje phakamisela ihlombe lakho langakwesokudla phezulu endlebeni yakho-phakamisa uqonde esikhundleni sokugingqa ihlombe lakho. Bamba ukushaya phezulu, bese ubuyela endaweni yokuqala. Gcwalisa isethi engu-10, bese uphinda ngakolunye uhlangothi.

Ubuhlungu emadolweni lapho ugijima? Kungaba izinkalo zakho.

“Idolo linomakhelwane ababili abangalungile - isinqe neqakala,” kusho uJones. Ubuhlungu obuzwayo emadolweni akho bungaba ukuqina noma ukunganyakazi kulabo makhelwane ababi. "Bashanela amahlamvu abo egcekeni lamadolo. Wonke umuntu usola idolo, kodwa omakhelwane."

Ukuze ubone ukuthi izinkalo zakho zinezinga elifanele lokuhamba, lala ngomhlane emnyango ukuze umaphakathi wedolo lakho ulungile onqenqemeni. Khulula izingalo zakho ezinhlangothini zakho, izintende phezulu. Hlanganisa izinyawo zakho, izinzwane zikhombe ophahleni. Donsela izinzwane zakho emaceleni akho ukuze wakhe i-angle engama-90 degree eqakaleni. Gcina umlenze owodwa uqonde futhi uthule njengoba uphakamisa kancane omunye umlenze kuze kube yilapho idolo lakho ligobeka emlenzeni wakho wokuphakamisa, noma unyawo lwakho olungezansi lugoba noma luvele eceleni.

"Bheka ukuthi ingxenye ye-knobby ye-ankle yakho ingakwazi yini ukudlula uhlaka lomnyango," kusho uJones. Uma kunjalo, izinkalo zakho zinenqwaba yeselula-hlola ukuhlolwa kweqakala ngezansi ukuze ubone ukuthi ngabe lokho kubangela izingqinamba ezithile zamadolo. Uma noma yiliphi iqakala lingenakukwazi ukulenza, amagwebu asonge izinkalo zakho nama-glutes, bese usebenza kulokhu welula usebenzisa ibhande noma ibhande ukuze uthuthukise ngokushesha.

Lungisa: Ulele endaweni efanayo nangesikhathi sokuhlolwa, bopha umucu noma ibhande ngonyawo olulodwa bese uliphakamisa uze uqale ukuzizwa unwebekile - ungafiki ezingeni lapho unganweba khona kuphela, kepha yisiqalo nje sokwelula , Kusho uJones. Uma usufikile, letha omunye umlenze wakho ukuze uhlangabezane nawo. Buyisela umlenze ongaboshiwe phansi. Ngalesi sikhathi, ungathola ukuthi umlenze oboshwe ungakhuphuka kancane. Uma kwenzeka, letha umlenze ongaboshiwe ukuze uhlangane nawo futhi. Qhubeka uze ungabe usazizwa uthuthuka emlenzeni oboshwe, bese ushintsha.

Izinqe zihamba KULUNGILE? Hlola amaqakala akho.

Uma izinqulu zakho zihamba (futhi noma zingenjalo), ukuhamba kweqakala kungase futhi kubangele ubuhlungu bamadolo, kusho uMike Perry, umnikazi weSkill of Strength eNyakatho Chelmsford, Mass., Ogunyazwe ku-Functional Movement Screen. Ukuze ubone ukuthi amaqakala akho ahamba kanjani (noma awekho), cabanga ukuma kwedolo elilodwa ubheke odongeni. Amadolo akho kufanele enze ama-angles angama-90 degree, futhi uzwane lonyawo lwakho olutshaliwe kufanele lube ngamasentimitha amane ukusuka odongeni. Kulesi sikhundla, uPerry uthi, zama ukugoqa amadolo akho phezu konozwane obomvana ukuze uthinte udonga ngaphandle kokuphakamisa isithende sakho. Uma ukwazi ukufinyelela odongeni, iqakala lakho lintweza ngendlela efanele. Uma unyawo lwakho lukhuphuka ngaphambi kokuba idolo lakho lithinte udonga, amathole akho "aqinile kakhulu," kusho uPerry.

Lungisa: Ukusiza ukulungisa le nkinga, gweqa amathole akho amagwebu bese uzama lokhu kwehluka kulolo vivinyo lweqakala oluvela kuBrett Jones. Thatha indawo efanayo yokuguqa, bese ubeka iphuzu lenduku yomshanelo kuzwane ophinki wonyawo lwakho olutshaliwe. Bamba induku ngakho-ke ithinta ingaphandle ledolo lakho. Ngenduku ekulesi sikhundla, ugcina idolo lakho lingaphumi eceleni, shayela idolo phambili kancane, ume lapho isithende sakho sisuka phansi. Uma wenza lokhu njenge-drill, uJones uthi, ungabona cishe uhhafu we-intshi wentuthuko esimisweni sokuqala. Uma uzwa ubuhlungu ngesikhathi sokubhola, yima uthintane nodokotela.

Ukuqina kwangaphansi emuva? Kungenzeka kube okhalweni lwakho.

Njengobuhlungu bamadolo, ukungakhululeki emuva ngokuvamile akuyona inkinga yeqolo, kusho u-Brooks. Uma uhlangothi olulodwa lwekhanda lakho luphakeme kunolunye, lungaholela ebuhlungwini beqolo, ebuhlungwini, ebuhlungwini, noma ebuhlungwini bamadolo.

"Uma uzama ukwenza i-lunge, idolo ohlangothini oluphakeme lizongena futhi inyonga izongena ngaphakathi," kusho uBrooks. Imiphumela yalolu shintsho ngokuhamba kwesikhathi kungaba ubuhlungu bamadolo, ukukhala kwe-patella, ukulimala kwe-meniscus yangaphakathi, noma i-hip bursitis.

Kepha emuva emhlane wakho-ukungalingani kwezinqulu zakho kungadonsela emhlane wakho ophansi, kubangele lokho kuqina ngenkathi uhleli usuku lonke.

Lungisa: Uma ubona ukuthi izinkalo zakho azilingani, zama lo msebenzi wokuthwebula okhalweni. Lala ngomhlane uguqe ngamadolo nezinyawo ziyisicaba phansi, ububanzi be-hip-wide (isikhundla se-classic sit-up). Songa ibhande elincane lokumelana namadolo akho ukuze likwazi ukuqina kancane ngenkathi amadolo akho ehlangene. Manje cindezela ngokumelene nebhande ukuze uhlukanise amadolo akho aze akhe umumo we-V, ubambe umkhawulo ongaphandle wokucindezela imizuzwana embalwa. Lesi sinyathelo sisiza ukulungisa ukungalingani kwe-hip ngoba "esimweni sokulala, imisipha ebangela ukuthi i-pelvis ingabonakali kahle ivaliwe," kusho uBrooks. Phinda amasethi ama-2 we-20 reps, ama-3 ama-week.

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