Ingabe Ukuphakamisa Izisindo Kunqanda Ukukhula?

-Delile

• Uthini isayensi?
• Kungani abantu bekholelwa ukuthi ukuphakamisa izinsimbi kunciphisa ukukhula?
• Ungaziphakamisa kanjani ngokuphepha izinsimbi
• Thatha kancane
• Akukona ukuthi ukhulu kangakanani
• Ubudala buyinombolo nje
• Qala ngezisekelo wenze kube mnandi
• Ukuphathwa ngendlela efanele kubalulekile

Umkhakha wezempilo nokuphila kahle ugcwele amaqiniso ayizigamu kanye nezinsumansumane ezibonakala zinamathela nxazonke, noma ngabe isayensi nochwepheshe bathini.

Umbuzo owodwa ovela kaningi emibuthanweni yokuzivocavoca nasemahhovisi ezokwelapha, futhi nabaqeqeshi bentsha ukuthi, ingabe ukuphakamisa izinsimbi kunqanda ukukhula?

Uma ungumzali wengane engaphansi kweminyaka engu-18, ungahle uzibuze ukuthi ngabe ukuzivocavoca amandla okwenziwa izingane ejimini noma njengengxenye yeqembu lezemidlalo kukhubaza ukukhula kwengane yakho.

Ngenkathi lokhu kukhathazeka ngokukhula okumile kubonakala kufanelekile, izindaba ezinhle ukuthi, ingane yakho akudingeki iyeke ukuphakamisa izinsimbi.

Uthini isayensi?

Inkolelo yokuthi izingane zizoyeka ukukhula uma ziphakamisa izinsimbi zisencane kakhulu ayisekelwa noma ibuphi ubufakazi besayensi noma ucwaningo.

Okusekelwa ubufakazi besayensi nocwaningo ukuthi izinhlelo zokuqeqesha ukumelana ezenzelwe kahle futhi ezigadiwe zinazo izingane, kufaka phakathi:

• ukwandisa amandla nenkomba yamandla amathambo (BSI)
• ukwehla kwengozi yokuqhekeka namazinga okulimala okuhlobene nemidlalo
• ukukhula kokuzethemba kanye nentshisekelo yokuqina.

Kungani abantu bekholelwa ukuthi ukuphakamisa izinsimbi kunciphisa ukukhula?

Kungenzeka kakhulu, inkolelo yokuthi ukuphakamisa izinsimbi kuqinisa ukukhula kwavela ekukhathazekeni ngezingane ezidala ukulimala kwamapuleti ezikhula kwazo uma zibamba iqhaza ohlelweni lokuqeqesha amandla.

UDkt. Rob Raponi, udokotela we-naturopathic nodokotela wezemidlalo oqinisekisiwe, uthi umbono ongaqondile wokuthi ukuphakamisa izinsimbi kunqanda ukukhula kungenzeka kubangelwa iqiniso lokuthi ukulimala kwamapuleti okukhula emathanjeni angavuthiwe kungakhubaza ukukhula.

Kodwa-ke, uveza ukuthi lokhu kuyinto engadalwa yifomu elibi, izinsimbi ezisindayo kakhulu, kanye nokuntuleka kokugadwa. Kepha akuwona umphumela wokuphakamisa izinsimbi ngendlela efanele.

Lokho okushiwo yile nsumansumane ukuthi ukubamba iqhaza cishe kunoma yiluphi uhlobo lwezemidlalo noma umsebenzi wokuzithokozisa kunengozi yokulimala. Eqinisweni, cishe amaphesenti ayi-15 kuye kwangama-30 azo zonke iziqephu zobuntwana afaka amapuleti okukhula.

Amapuleti akho okukhula ayizindawo ezinesigaxa sezicubu ezikhulayo ekugcineni kwamathambo amade (njengethambo lamathanga, isibonelo). Lezi zingcwecwe ziphenduka ithambo eliqinile lapho abantu abasha befika ekuvuthweni ngokomzimba kepha zithambile ngesikhathi sokukhula ngakho-ke zisengozini enkulu yokulimala.

Kepha ukuthi nje izingcwecwe zokukhula zisengozini yomonakalo akusho ukuthi umuntu osemusha noma osemusha kufanele agweme ukuphakamisa izinsimbi.

Umcabango okwabelwana ngawo phakathi kochwepheshe bezokwelapha ukuthi ukuphakamisa isisindo ezinganeni ezingaphansi kweminyaka eyi-18 kuphephile uma kusetshenziswa kahle, kusho uChris Wolf, DO, umuthi wezemidlalo kanye nochwepheshe wokuvuselela amathambo e-Bluetail Medical Group.

Ungaziphakamisa kanjani ngokuphepha izinsimbi

Uma ingane yakho inentshisekelo yokuqala uhlelo lokuphakamisa izinsimbi, kunezinto eziningi okufanele uzigcine engqondweni, kufaka phakathi okulandelayo.

Thatha kancane

Ukunqoba izinsimbi ezisindayo akwenzeki ngokuphazima kweso. Lapho usemncane, kubalulekile ukuthi uthathe kancane futhi wakhe kancane kancane.

Lokhu kusho ukuqala ngezinsimbi ezilula kanye nokuphindaphinda okuphezulu futhi ugxile ekusebenzeni kokunyakaza kunakwinombolo ekwi-dumbbell.

Akukona ukuthi ukhulu kangakanani

Izingane akufanele ngabe ziphakamisa izinsimbi ngenhloso yokukhulisa kakhulu usayizi wemisipha, kusho uDkt Alex Tauberg, DC, CSCS, CCSP. Eqinisweni, uthi iningi lomhlomulo ingane elizowuthola ekuphakamiseni izinsimbi lizoba yi-neuromuscular.

"Uma ingane ikwazi ukuphakamisa isisindo esinzima ngenxa yokuqeqeshwa kwamandla imvamisa kungenxa yokwanda kokusebenza kwemisipha kunokwanda ngosayizi wemisipha," kuchaza yena. Izinhlelo zokuqeqesha zidinga ukwakhiwa zinalokhu engqondweni.

Ubudala buyinombolo nje

Ukunquma ukuthi ingane noma intsha ikulungele nini ukuqala uhlelo lokuphakamisa izinsimbi kufanele kwenziwe ngokuzimela, hhayi ngeminyaka kuphela.

"Ukuphepha ngokuphakamisa izinsimbi kumayelana nokuvuthwa kanye nokugadwa okufanele," kusho uDkt. Adam Rivadeneyra, oyiSports Medicine Physician neHoag Orthopedic Institute. Kuphathelene nokukwazi ukulandela imithetho nokufundiswa ukuze ufunde amaphethini amahle wokuhamba nefomu elifanele.

Qala ngezisekelo wenze kube mnandi

URaponi ukholelwa ukuthi inqobo nje uma ukukhuphula izinsimbi kwenziwa ngokuphepha, ngokugadwa, futhi kujabulisa lowo muntu, abukho ubudala obungeyikho ukuqala ukuqeqeshwa kokumelana.

Lokho kushiwo, uncoma ukuthi uqale ngokuvivinya umzimba. "Ama-pushups aguquliwe, ama-squats esisindo somzimba, ama-sit-up, namapulangwe konke kuyizindlela ezinhle kakhulu zokuqeqeshwa ukumelana okuphephile futhi okungadingi izinsimbi," usho kanje.

Ukuphathwa ngendlela efanele kubalulekile

Uma ingane yakho eyeve eshumini nambili noma eyeve eshumini nambili inentshisekelo yokubamba iqhaza ohlelweni lokuqeqesha amandla, qiniseka ukuthi igadwe ngumqeqeshi oqeqeshiwe, umqeqeshi, noma uthisha oqeqeshiwe ongahlelela uhlelo lokuphakamisa izinsimbi zezingane.

Uma unokukhathazeka ngokubandakanyeka kwengane yakho ohlelweni lokuphakamisa izinsimbi, khuluma nodokotela wezingane noma udokotela wabo ngaphambi kokuba baqale ukuphakamisa izinsimbi.