8 Izinganekwane Ezijwayelekile Zokugijima, Ziphunyuziwe!

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Ubazwile impela- "qiniseka ukuthi welula ngaphambi kokuba ugijime" futhi "uhlale uqedela ama-run wakho ngepholile phansi--Kodwa ngabe likhona iqiniso langempela" emithethweni "ethile egijimayo?

Sicele uchwepheshe wesayensi yokuzilolonga u-Michele Olson, Ph.D., uprofesa wesayensi yokuzivocavoca e-Auburn University Montgomery, ukuthi asisize sihlele iqiniso elisuka enganekwaneni uma kuziwa kulezi zinganekwane ezidumile ezigijimayo. (I-Psst: Sinezinhlanga eziyi-10 eziPhelele kubantu abaqala ukugijima nazo.)

Inganekwane: Kufanele Uhlale Welula Ngaphambi Kokugijima

Iqiniso: "Ukwelula okuqinile akuyona indlela enhle yokuzifudumeza ngaphambi kokuba ugijime," kusho u-Olson. Kholwa noma ungakukholwa, empeleni ungacindezela imisipha yakho ngokunwebeka okumile, futhi kungahle kukunciphise ijubane. Esikhundleni salokho, gxila ekutholeni umoya-mpilo emisipheni yakho bese uyifudumeza-ngokoqobo, u-Olson uyancoma. "Qala ngokuhamba unyathele: jikisa izingalo zakho; nyusa amahlombe akho bese uphakamisa izinga lokushaya kwenhliziyo yakho cishe imizuzu eyi-10 ngaphambi kokuba uthathe ijubane lakho."

Lokho akusho ukuthi kufanele weqe ukuzelula ngokuphelele, kusho u-Olson. Vele uqiniseke ukukwenza ngemuva kokugijima kwakho, lapho imisipha yakho ifudumele kakhulu futhi igcwele umoya-mpilo nezakhamzimba; bese uhlanganyela ekunwebeni okumile, ugxile emlenzeni wakho, okhalweni, nasemisipha engemuva. (Zama lokhu Kwelula Kwezinyawo Okufanele Ukwenze Ngemva Kokugijima Okukodwa.)

Inganekwane: Ama-Muscle Cramps Ahlala Ebangelwa I-Potassium Encane Kakhulu

Iqiniso: Ama-spasms emisipha ngokuqinisekile angabeka i-cramp kwisitayela sakho sokugijima, kepha lokho akusho ukuthi udinga ukulayisha i-potassium ukuze uwavikele. "Amajaqamba abangelwa ikakhulukazi ukungabi neglucose (uhlobo lukashukela imisipha yakho ikhula kahle ukuze uthole amandla) noma amazinga aphansi amanzi kanye nesodium," kusho u-Olson. Uma uzikhandla kakhulu (njengokuphakamisa izinsimbi noma izikhathi eziqinile), usebenzisa i-glucose ngokushesha kunalokho okungalethwa emisipha, futhi lokhu kubangela ukuthi i-lactic acid eshisa imisipha yakhe. Indlela engcono kakhulu yokususa amajaqamba abangelwa amazinga aphansi kashukela ukuthatha ikhefu lesibili lama-60-90 ukusiza ukususa umzimba wakho we-lactic acid futhi uvumele i-glucose ukuthi iye emisipheni, kusho u-Olson.

Ukuvimbela amajaqamba abangelwa ukujuluka okweqile ngesikhathi sokugijima ngaphandle okunesitimu, qiniseka ukuthi uhlala unamanzi amaningi futhi wondlekile, kusho u-Olson. "Uma ujuluka, i-sodium nayo iyakhishwa, futhi amanzi ne-sodium kuyahambisana. Ukulahlekelwa amazinga abalulekile we-potassium empeleni kunzima kakhulu ukukwenza. I-Potassium ihlala ngaphakathi kwamaseli ethu futhi ayikhishwa kalula njenge-sodium. I-Sodium, njenge amanzi, ahlala ngaphandle kwamaseli emzimbeni wakho. " (Uma sikhuluma ngamajaqamba, yazi Izinyathelo Ezingu-11 Zokuzilolonga Ezihlobene Nokushisa okufanele uziqaphele ngesikhathi sokujima kwakho ngaphandle.)

Inganekwane: Kufanele Njalo Wenze "Okupholile Phansi" Ngemuva kokuqalisa kwakho

Iqiniso: Wake waqeda ibanga elide futhi konke ofuna ukukwenza ukuhlala phansi kepha umngani wakho ogijimayo uphikelela okwehlisayo? Izindaba ezimnandi! Kulungile ukuhlala ubambe umoya wakho ngemuva kokugijima, kusho u-Olson. Umqondo ngemuva 'kokuphola' (indlela esebenzayo yokuthola kabusha) ukuthi uzothuthukisa amandla omzimba wakho wokubuyela esimweni sawo esijwayelekile, sangaphambi kokuzivocavoca umzimba, kepha akuphoqelekile. Izinga lokuphefumula kwakho elinyukile lizowenza kahle umsebenzi, kusho u-Olson. "Umzimba wakho wenzelwe ukubuyisela imisebenzi yawo endaweni yokuphumula ejwayelekile noma ikanjani-futhi ukuthi ukuphefumula ngemuva kokuzivocavoca umzimba kuyindlela yemvelo yomzimba wakho yokubuyisa amazinga e-oxygen, ukususa ukushisa, nokukhipha imikhiqizo kadoti noma ngabe uyalulama noma usalulama ." (Vele ugweme le Imikhuba Emi-5 Yangemuva Kokugijima Elimaza Impilo Yakho ukuze ululame kahle.)

Inganekwane: Kwabagijimi, Uma Uvumelana Nezimo Kakhulu, Kungcono

Iqiniso: "Empeleni, abagijimi abanezinkinga ezisezingeni eliphansi kakhulu njengama-shin splints nobuhlungu beqakala le-lateral nobuthakathaka yibona abaguquguqukayo kunabo bonke ekuhlanganeni kweqakala futhi Okuningi othambekele ekulimaleni, "kusho u-Olson. Ngabe lokho kusho ukuthi kufanele uyeke ukuzelula? Cha, u-Olson uthi." Amalunga aguquguquka ngokweqile anokuqina okuncane futhi asengozini enkulu yokwelulwa ngokweqile noma ukukhishwa ezikhundleni ezijwayelekile, ezihlangene, kodwa kunesidingo ukuba nokulinganisela phakathi kokuguquguquka nokuzinza ukuvimbela ukulimala. Amalunga azinzile anemisipha eqinile ewazungezile awavumeli ilunga ukuthi lihambe liye kububanzi obungacindezela imisipha nemigqa. Isifundo lapha ukuthi uma amalunga akho ezinzile, ngcono."

Inganekwane: Izicathulo zeBarefoot yizicathulo ezihamba phambili kubo bonke abagijimi

Iqiniso: E-U.S. Sikhula sigqoka izicathulo futhi imizimba yethu ijwayela izicathulo, kusho u-Olson. Kodwa abagijimi abangenazicathulo abavela eKenya, ngokwesibonelo, abakaze bagqoke izicathulo, ngakho imizimba yabo ijwayele ukugijima ngaphandle kwezicathulo. Uma ungakujwayele ukusebenzisa izicathulo ze-sans, ukushintsha ngokushesha kusuka ekukhahleleni okushayayo kuya kubagijimi abangenazicathulo kungenzeka kungabi umqondo omuhle kakhulu. "Uma ufuna ukuzama izicathulo ezingenalutho ezintsha, qiniseka ukuthi ungena kuzo kalula. Hamba amabanga amafushane futhi wakhe kancane," kuncoma u-Olson. Futhi ngenkathi benganikela ngezinzuzo ezithile kubagijimi, akuzona izinketho ezinhle kuwo wonke umuntu. "Uma ugqoka ama-orthotic noma unezinkinga ezihlangene ezidinga isiguqo sesicathulo esivamile, ungahle ungasebenzi kahle ngezicathulo ezingenazicathulo," kusho u-Olson.

Inganekwane: Kufanele Ugijime Ngezinyathelo Ezibanzi ukuze Ugweme Izigxobo ze-Shin

Iqiniso: Empeleni, okuphambene nalokhu kuyiqiniso. "Uma unobuhlungu be-shin ngaphambili nangaphandle kwethambo lakho le-shin, cishe ukhokhisa intela ngokweqile umsipha kanye ne-tendon egijima kulolu hlangothi lwethambo le-shin," kusho u-Olson. "Kufanele unciphise igxathu lakho ukugwema ukudonsa ngokweqile kulowo msipha. Uma unezinhlungu ngaphakathi kwesikhumba kungenzeka kungabi yinkinga ngokuhamba kwakho nhlobo kepha ukuhlangana kweqakala okuguquguqukayo ngokweqile okuvumela unyawo lwakho ukuba lungene phakathi nalo kakhulu. Ukuqinisa amakhothamo akho kuzoba isu lakho elingcono kakhulu, kanye nokwelula i-Achilles tendon yakho, ukugwema lolu hlobo lwe-shin splint."

Inganekwane: Ukuze Ugweme Ukuqina, Abagijimi Akufanele Baqinise Isitimela

Iqiniso: Uma ukholelwa noma cha, ukuqeqeshwa kwamandla akukaze kuboniswe ukuthi kunciphisa ukuguquguquka noma kubangele ukuqina emalungeni, kusho u-Olson. "Empeleni, abagijimi abanamandla kunabo bonke-abaphakamisa izinsimbi kuma-Olimpiki-banokuguquguquka okuthe xaxa kunanoma yiliphi elinye iqembu lezemidlalo ngaphandle kwabavocavoci bomzimba." Kungani? Cabanga ngakho: Uma wenza uhla oluphelele lwe-squat yokunyakaza, usiza ukuthuthukisa ukuguquguquka ezinqulwini zakho. Uma wenza ukudonsa phansi, wenza ngcono ukuguquguquka nobubanzi bamahlombe akho, kusho u-Olson. Ukwengeza ukujima kwamandla omzimba wonke esimisweni sakho empeleni kungasiza ukuthuthukisa ukugijima kwakho: "ukuqeqeshwa kwesisindo kusiza imisipha yakho ukuthi ibe namandla kakhudlwana. Ukwenza izinsimbi ezilula nokunyakaza okuqhumayo kuzohamba kude ukukusiza ukuthi ugijime ngokushesha futhi uqedele imijaho ngokukhahlela okuqinile. " (Bheka Izivivinyo Eziyisi-6 Zamandla Okufanele Wonke Umgijimi Engabe Uyazenza.)

Inganekwane: Ukugijima Kwanele Ukuvimbela I-Osteoporosis

Iqiniso: Nakuba ukugijima kuyindlela enhle kakhulu yokulayisha umgogodla nezinqulu, isisindo samathambo esiphansi singenzeka kwamanye amalunga, kusho u-Olson. Njengoba ukusebenzisa imithwalo kuphela emzimbeni ongezansi, indlela engcono yokuvimbela ukukhumuzeka kwamathambo ngokuzivocavoca ukuqeqesha umzimba wakho wonke ngokuzivocavoca okuhlukahlukene. "Ukuphakamisa izinsimbi noma ukwenza i-yoga nama-pilates nakho kungasiza ekuthuthukiseni ibhalansi yakho. Ukuwa ekulinganisweni okungalungile, empeleni, kuyimbangela ehamba phambili yokuqhekeka kwesinqe. Ngakho-ke noma ngabe unesisindo esiphansi samathambo ezinqeni noma emgogodleni wakho, uma ube nokulinganisela okuhle futhi kungenzeka angawi, nakanjani unciphisa ubungozi bokuqhekeka okuhlobene namathambo. " (Manje, hlola ama-Top 3 Moves kaMichele Olson we-Abs Toned ngokuphelele.)

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