Ukuzivocavoca Okuhle Kakhulu Kokuqeda Ukulimala Kokuzivocavoca

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Kungakhathaliseki ukuthi uya ejimini njalo, ugqoka izithende nsuku zonke, noma uhlala nje ubheke phezu kwedeski emsebenzini, ubuhlungu bungaba yisigaxa sakho esikhathazayo. Futhi, uma ungazinakekeli lezo zinhlungu ezincane kepha ezicasulayo manje, zingaholela ezingqinambeni ezinkulu phansi komgwaqo.

Enye indlela yokulwa nobuhlungu ukusebenzisa ukuzivocavoca njengomuthi. Qala ngokucabanga ngomzimba wakho njengeyunithi yonke esebenza ngokubambisana, hhayi njengezigaba ezihlukanisiwe. Ukuhumusha: Zama ukuqinisa imisipha ezungeze futhi isekele ukuhlangana noma indawo empeleni ekuzwisa ubuhlungu. Ngakho-ke, uma amadolo akho elimele, bheka okhalweni lwakho kanye nama-glutes; ukuwaqinisa kuzosiza ukuvumelanisa futhi kuzinze indawo yakho yenkinga. Lokhu konke kuyingxenye yombono "womakhelwane ababi" ochaza umgijimi nomqeqeshi womuntu siqu we-Equinox uWes Pedersen asichazele-a.k.a. "ithambo le-hip lixhunywe ethanjeni lethanga," nokunye.

Izindawo ezinhlanu ezivamile ezishisayo zobuhlungu zihlanganisa amaqakala, amadolo, izinqe, iqolo eliphansi, namahlombe. Sicele uchwepheshe we-Pilates kanye nomelaphi womzimba onelayisensi u-Alycea Ungaro ukuthi abelane ngezivivinyo ezilula zokuqinisa ukuze kugcinwe lezi zindawo zomzimba-nomakhelwane bazo-zijabule futhi zingenabuhlungu. Ngemuva kwalokho, sacela umphathi omkhulu wezocwaningo nokwakhiwa kohlelo eTrigger Point Performance Therapy uKyle Stull, MS, ngohlelo oluhle lokugoqa amagwebu. Ngoba, sekuyisikhathi sokuthi ekugcineni sonke sifunde ukuthi senzeni ngalawo amashubhu amade, amade ejimini. I-Foam rolling iyindlela yokukhululwa kwe-self-myofascial, okusiza ukunciphisa ukuqina kwemisipha futhi ukwandise uhla lwakho lokunyakaza. Ngakho-ke, umdlali weqembu omkhulu ohlelweni lomdlalo olwa nobuhlungu.

Kubalulekile ukukhumbula ukuthi udokotela wakho kufanele abe umzila wakho wokuqala wokuzivikela lapho ubhekene nobuhlungu, noma ngabe abupheli, abuvamile, buncane noma bukhulu. Ukuzivocavoca okulandelayo kanye nokwelula kwe-foam-roller kuklanyelwe ukuba yingxenye yenqubo evamile yokuvimbela, hhayi indlela yokwelapha ngokwakho; hlala uthintana nodokotela wakho kuqala ukuze uqonde ukuthi kungani uzwa ubuhlungu bese unquma indlela engcono kakhulu yezidingo zakho ezithile.

Ukulungele ukuzizwa ungcono manje (naphakade)? Qonda ku-Refinery29 ngohlelo lwakho lokulwa nobuhlungu.

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