Ukuphila ne-Osteoporosis: Ukuzivocavoca okungu-8 Ukuqinisa Amathambo Akho

-Delile

• Ukuzivocavoca okwakha amathambo aphilile
• 1. Ukunyathela ngezinyawo
• 2. Ama-curls e-Bicep
• 3. Ukuphakamisa amahlombe
• 4. Ama-curls we-hamstring
• 5. Ukuphakamisa umlenze we-Hip
• 6. Izikwele
• 7. Ibhola hlala
• 8. Ukuma ngomlenze owodwa
• Ukuzivocavoca okufanele ukugweme

Uma une-osteoporosis, ukuzivocavoca umzimba kungaba yinto ebalulekile yokuqinisa amathambo akho kanye nokunciphisa izingozi zakho zokuwa ngokuzivocavoca umzimba. Kodwa ngaphambi kokuba uqale noma yiluphi uhlelo lokuzivocavoca, kubalulekile ukuthola imvume kadokotela wakho kuqala. Udokotela wakho uzokwazi ukusiza ukukukhomba ukuthi yikuphi ukuzivocavoca okungcono kakhulu kuwe kuye ngesimo sakho, iminyaka yakho, nezinye izingqinamba zomzimba.

Ukuzivocavoca okwakha amathambo aphilile

Ngenkathi izinhlobo eziningi zokuzivocavoca zilungele wena, akuzona zonke izinhlobo ezilungele amathambo aphilile. Isibonelo, izivivinyo zokuthwala isisindo zingakha ithambo eliphilile. Lezi zivivinyo zibandakanya ukuphonsela inselelo amandla akho emisipha ngamandla adonsela phansi kanye nokucindezela amathambo akho. Ngenxa yalokhu, amathambo akho azokhombisa umzimba wakho ukuthi ukhiqize izicubu ezingeziwe ukwakha amathambo aqinile. Ukuzivocavoca njengokuhamba noma ukubhukuda kungaba lusizo empilweni yakho yamaphaphu nenhliziyo kodwa ngeke kukusize uqinise amathambo akho.

Noma ngubani one-osteoporosis ofuna ukwandisa amandla amathambo akhe angazuza kulezi zivivinyo eziyisishiyagalombili ezilandelayo. Lezi zivivinyo kulula ukuzenza ekhaya.

1. Ukunyathela ngezinyawo

Umgomo wokuzivocavoca ukunciphisa i-osteoporosis ukuphonsela inselelo izindawo ezibalulekile zomzimba wakho ezithinta kakhulu i-osteoporosis, njengezinqulu zakho. Enye indlela yokuphonsela inselelo amathambo akho we-hip ngukunyathela izinyawo.

• Ngenkathi umile, shaya unyawo lwakho, ucabange ukuthi uchoboza into ongacabanga ukuthi ingaphansi kwayo.
• Phinda izikhathi ezine ngonyawo olulodwa, bese uphinda ukuzivocavoca kolunye unyawo.
• Bamba ifenisha ebilayo noma eqinile uma unenkinga yokugcina ibhalansi yakho.

2. Ama-curls e-Bicep

Ungenza ama-bicep curls ngama-dumbbells anesisindo esiphakathi kwamakhilogremu ayisithupha kuya kwayi-5 noma ibhendi lokumelana. Zingenziwa zihleli phansi noma zimile, kuya ngokuthi yini onethezeke ngayo.

• Thatha i-dumbbell esandleni ngasinye. Noma nyathela ibhande lokumelana ngenkathi ubambe ukuphela esandleni ngasinye.
• Donsela amabhande noma izinsimbi ungene esifubeni sakho, ubuke imisipha ye-bicep emaphethelweni enkontileka yezingalo zakho ezingaphezulu.
• Yehlisa izingalo zakho ukuze ubuyele endaweni yakho yokuqala.
• Phinda izikhathi eziyisishiyagalombili kuya kwezingu-12. Phumula bese uphinda isethi yesibili, uma kungenzeka.

3. Ukuphakamisa amahlombe

Uzodinga futhi izinsimbi noma ibhendi lokumelana nokwenza amalifti emahlombe. Ungenza lo msebenzi kusuka endaweni yokuma noma yokuhlala phansi.

• Thatha i-dumbbell esandleni ngasinye. Noma nyathela ibhande lokumelana ngenkathi ubambe ukuphela esandleni ngasinye.
• Qala ngezingalo zakho phansi nezandla ezinhlangothini zakho.
• Kancane phakamisa izingalo zakho ziqonde phambi kwakho, kodwa ungakhiyi indololwane yakho.
• Phakamisela ekuphakameni okunethezekile, kepha kungabi ngaphezu kwezinga lehlombe.
• Phinda izikhathi eziyisishiyagalombili kuya kwezingu-12. Phumula bese uphinda isethi yesibili, uma kungenzeka.

4. Ama-curls we-hamstring

Ama-curls e-hamstring aqinisa imisipha emihlane yemilenze yakho engenhla. Wenza lo msebenzi usendaweni yokuma. Uma kunesidingo, beka izandla zakho kwifenisha esindayo noma kwenye into eqinile ukuze uthuthukise ibhalansi yakho.

• Yima ngezinyawo zakho zihlukaniswe ububanzi. Hambisa kancane unyawo lwakho lwesobunxele kuze kube yilapho kuphela izinzwane zakho zithinta phansi.
• Yenza inkontileka yemisipha ngemuva komlenze wakho wesobunxele ukuphakamisa isithende sakho sobunxele uye ezinqeni zakho.
• Lawula kancane unyawo lwakho lwesobunxele njengoba ulwehlisa lubuyela endaweni yalo yokuqala.
• Phinda lo msebenzi phakathi kwezikhathi eziyisishiyagalombili nezili-12. Phumula, bese uphinda ukuzivocavoca emlenzeni wakho wesokudla.

5. Ukuphakamisa umlenze we-Hip

Lokhu kuvivinya umzimba kuqinisa imisipha ezungeze okhalweni lwakho futhi kuthuthukise ibhalansi yakho. Beka izandla zakho kucezu lwefenisha esindayo noma enye into eqinile ukuze uthuthukise ibhalansi yakho lapho kudingeka.

• Qala ngezinyawo zakho ububanzi be-hip-wide. Shift isisindo sakho onyaweni lwakho lwesobunxele.
• Vala unyawo lwakho lokunene ugcine umlenze wakho wokunene uqonde njengoba uwuphakamisela eceleni, ungabi ngaphezu kwamasentimitha ayisithupha ukusuka phansi.
• Yehlisa umlenze wakho wesokudla.
• Phinda uphakamise umlenze amahlandla ayisishiyagalombili kuye kwali-12. Buyela endaweni yakho yokuqala bese wenza enye isethi usebenzisa umlenze wakho wesobunxele.

6. Izikwele

Izikwele zingaqinisa ingaphambili lemilenze yakho kanye nezinqe zakho. Awudingi ukuhlala ngokujulile ukuze lolu hlelo lusebenze.

• Qala ngezinyawo zakho ububanzi be-hip-wide. Phumuza izandla zakho kancane kwifenisha eqinile noma kwikhawunta yokulinganisela.
• Goba ngamadolo akho ukuze ucothoze kancane. Gcina umhlane wakho uqonde futhi uncike phambili phambili, uzwe imilenze yakho isebenza.
• Isikwele kuphela kuze kube yilapho amathanga akho ehambisana nomhlabathi.
• Qinisa izinqe zakho ukuze ubuyele esimeni sokuma.
• Phinda lo msebenzi izikhathi eziyisishiyagalombili kuya kweziyi-12.

7. Ibhola hlala

Lo msebenzi ungakhuthaza ukulinganisela futhi uqinise imisipha yakho yesisu. Kufanele yenziwe ngebhola elikhulu lokuzivocavoca. Kufanele futhi ube nomuntu ozohamba naye njenge- “spotter” ukukusiza ugcine ibhalansi yakho.

• Hlala ebholeni lokuvivinya umzimba izinyawo zakho ziyisicaba phansi.
• Gcina umhlane wakho uqonde ngangokunokwenzeka ngenkathi ugcina ibhalansi yakho.
• Uma ukwazi, bamba izingalo zakho ezinhlangothini zakho, izintende zibheke phambili.
• Bamba isikhundla isikhathi eside njengomzuzu owodwa, uma kungenzeka. Yima uphumule. Phinda lo msebenzi kuze kube izikhathi ezimbili.

8. Ukuma ngomlenze owodwa

Lokhu kuvivinya umzimba kukhuthaza ibhalansi enkulu.

• Ngefenisha eqinile eduzane uma udinga ukubamba okuthile, yima ngonyawo olulodwa umzuzu owodwa, uma kungenzeka.
• Phinda ukuvivinya ibhalansi komunye umlenze wakho.

Ukuzivocavoca okufanele ukugweme

Kubalulekile njengoba wazi ukuthi yikuphi ukuzivocavoca umzimba okungakusiza, kubalulekile futhi ukwazi ukuthi yini okungafanele uyenze. Eminye imisebenzi, njengokuhamba izintaba, ukweqa intambo, ukukhuphuka, nokugijima, kumane nje kubeke isidingo esiningi emathanjeni akho futhi kwandise ingozi yokuphuka. Eyaziwa njengokuzivocavoca okunomthelela omkhulu, ingabeka ubunzima obukhulu kakhulu emgogodleni nasezinqeni kanye nokwandisa ingozi yokuwa. Zigwenywa kangcono ngaphandle kokuthi ubambe iqhaza kuzo isikhathi esithile.

Ukuzivocavoca okubandakanya ukugoba phambili noma ukujikeleza isiqu somzimba wakho, njengama-situps nokudlala igalofu, nakho kukhulisa ubungozi bakho bokuqhekeka kwamathambo.