Ingabe Udinga Imasaji Yezemidlalo?

-Delile

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Uyazi ukuthi ukululama kuyingxenye ebaluleke kakhulu yohlelo lwakho lokujima. Ngemuva kwakho konke, kulapho imisipha yakho yakha kabusha okonakele ngesikhathi sokuvivinya umzimba. Kodwa ngamathuluzi nezindlela zokutakula eziningi ezihlukene laphaya, kungathola ukudida okuncane. ' kuyinto kunjalo? Futhi ihluke kanjani ku-massage yezicubu ezijulile ozibona kumamenyu e-spa?

"Ukubhucungwa kwezemidlalo empeleni kususelwa kuzindlela eziningi ongase uzijwayele, kufaka phakathi ukubhucungwa kweSweden, okuthuthukisa ukujikeleza kwegazi nokomoya, kanye nokuhlikihla izicubu okujulile, okuhlose futhi kuhlukanise amafindo emisipha nezindawo zokuqina," kuchaza u-Annette Marshall, onikwe ilayisense i-massage therapist no-Zeel, isevisi yokubhucunga edingeka kakhulu engaba nomuntu olapha emnyango wakho esikhathini esingangehora.

Ngaphambi kokuthi kuqala ukubhucungwa, udokotela wakho uzokubuza kancane mayelana nezinhlobo zemisebenzi oyenzayo, bese egxila ngqo ezindaweni zomzimba ezithinteke kakhulu kulolo vivinyo. Ngakho-ke uma ungumgijimi, ungalindela uthando oluthile, futhi uma ukhulu ku-CrossFit, umelaphi wakho angase agxile kakhulu emhlane wakho nasemahlombe. Amasu ahlukahlukene angahluka ukusuka ekunwebeni nasekukhohliseni imisipha ukuze ungene ekujuleni kwemisipha ngokucindezela okukhulu.

“Ngenxa yemvelo ehlosiwe yale nqubo, cishe ngeke ukuthole ukubhucungwa umzimba wonke, ngakho ngenxa yezinhlungu zomzimba wonke namafindo emisipha ungase ukhethe ukubhucungwa kwezicubu ezijulile,” kweluleka uMarshall. Kepha uthola ibhonasi eyengeziwe nge-massage yezemidlalo ngoba ibuye ifake ukuzelula nokunwebeka okusebenzayo, ngakho-ke ilingisa ukuvivinya umzimba kakhulu.

Ukubhucungwa kwezemidlalo kungasetshenziswa ngaphambi, phakathi nangemva kwemicimbi yezemidlalo enzima, njengomjaho omkhulu. Kodwa ngisho noma engaqeqeshelwa umcimbi wokukhuthazela, noma ubani osebenza ngokomzimba njalo angase athole izinzuzo zokubhucungwa kwezemidlalo. Abaxhasi bale nqubo bathi inganciphisa ukungezwani kwemisipha nobuhlungu, yehlise umfutho wegazi, yenyuse ukujikeleza kwegazi nokugeleza kwe-lymph, ithuthukise ukuguquguquka nokuhamba kokuhamba, futhi ithuthukise nesikhathi sokululama kwemisipha.

Ucwaningo lwesayensi lwe-massage yezemidlalo alukacaci kahle. Ucwaningo oluthile lwakamuva ku Ijenali Yezesayensi Yezemidlalo bathole ukuthi abakhi bomzimba besilisa balulama ngokushesha lapho bebhucungwa ezemidlalo ngokushesha ngemva kweseshini yokuqeqeshwa, kuyilapho olunye ucwaningo lwakamuva oluvela eCardiff Metropolitan University eWales lwathola ukuthi abavivinya umzimba ababonanga mehluko ebuhlungu bemisipha lapho bethola ukubhucungwa kwezemidlalo kulandela ukuqeqeshwa kwe-plyometric.

Ngaphandle kocwaningo olunamafu, uma ukujabulela ukubhucungwa umzimba futhi ungumuntu othanda ukuzivocavoca umzimba, ukubhucungwa kwezemidlalo kufanele okungenani fi-eel kuhle. "Zinhle ikakhulukazi uma ugxile ekuphishekeleni okuthile kwezokusubatha-mhlawumbe usuqalile ukuphakamisa izinsimbi noma ukuthatha amakilasi e-CrossFit, noma ungumgijimi onzima-ngoba umhlinzeki wakho uzokhomba iqembu elithile lemisipha noma amaqembu asekelwe umdlalo owuthandayo wezemidlalo, "kusho uMarshall.

Umelaphi wakho wokubhucunga angakubonisa izindlela zokuzinakekela ezizosiza ukukhuthazela kwakho kwezemidlalo nokusebenza phakathi kwamamasaji ezemidlalo, njengokuginqa igwebu nokuzihlikihla, ukuze ukhululeke futhi ungabi nakulimala! (Kusha ukugoqa amagwebu? Thola i-scoop ngalezi zindlela eziyi-10 zokusebenzisa i-Foam Roller.)

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