Ungakwenza Kanjani Ukuhlukaniswa: Imiyalo Yesinyathelo Ngesinyathelo

-Delile

• Ukwelula ukukulungiselela ukwenza uqhekeko
• Ukwehla komgijimi noma ukwahlukana okuhleli phakathi
• Ukuma phambili ukuma
• Isigamu Sejuba Pose
• Qiniseka ukuthi ufudumeza umzimba wakho kuqala
• Ungenza kanjani ukuhlukaniswa kohlangothi
• Wenza kanjani uqhekeko lwangaphambili
• Yini ukuhlukaniswa okungakwenzela yona?
• Izinyathelo zokuzivikela
• Ngabe wonke umuntu angahlukanisa?
• Ukudla okudlela endlini

Wagcina nini ukwahlukana? Uma impendulo yakho ingu "never," ungakhathazeki, uwena nakanjani hhayi yedwa.

Ukucela umzimba wakho ukuthi wenze lokhu kubukeka okuhlaba umxhwele, kepha okuvame ukuba buhlungu kungabonakala njengomqondo omuhle ekuqaleni.

Kepha empeleni, okubukeka njengokuzivocavoca okuqondile - ikakhulukazi uma ubuka ingane eneminyaka engu-8 ikwenza - empeleni kungagcina sekungenye yezinyathelo eziyinselele kakhulu nezifuna amandla ngokomzimba owake wazenza.

Ngaphambi kokuthi uzame lokhu kuguquguquka, hlola lezi zeluleko zokuqeqeshwa kongoti nemiyalo yesinyathelo ngesinyathelo yokuthi ungakwenza kanjani ukwahlukana.

Ukwelula ukukulungiselela ukwenza uqhekeko

Ukwehlukaniswa kungenye yezivivinyo ezinzima kakhulu okufanele zifundwe. Kunezinguqulo eziningana ezithuthukile zokuqhekeka, kepha iningi labantu liqala ngolunye lwezinhlobo ezimbili: ukwahlukana kwangaphambili nokuhlukana kohlangothi (okwaziwa nangokuthi ukuqhekeka kwestaddle).

Ngokuvamile, ukugxila ekunwebeni nasekuqiniseni i-hip flexors, i-adductors, i-glutes, i-hamstring, ne-groin muscle kuzokusiza ukuthi ulungiselele ukwenza ukwahlukana.

Nazi izindlela ezintathu ezingasiza ukulungiselela umzimba wakho ukwenza ukwahlukana.

Ukwehla komgijimi noma ukwahlukana okuhleli phakathi

Ukwelulwa komgijimi, okwaziwa nangokuthi ukuhlukaniswa okuhlala isigamu kwi-yoga, kwenza ukuvela kaningi emizileni yokufudumala nokubandayo.

UCorey Brueckner, umphathi we-yoga boutique eLife Time Bridgewater, uchaza ukuthi lokhu kuhamba kuvula i-hip flexors futhi kwandisa ukuguquguquka kwemisipha.

1. Qala endaweni ephansi ye-lunge ngonyawo lwakho lwesokudla phambili nezandla zakho ngaphandle konyawo ukunikela ukwesekwa.
2. Letha idolo lakho lesobunxele phansi.
3. Ngenkathi ubuyisa izandla zakho emuva, finyelela okhalweni lwakho emuva uye esithendeni sakho sobunxele bese welula umlenze wangakwesokudla.
4. Bamba lokhu kuma imizuzwana engama-20 kuye kwangama-30, noma ngaphezulu uma ukhululekile. Ungakhohlwa ukuphefumula.
5. Shintsha imilenze bese uyaphinda.

Ukuma phambili ukuma

Lokhu kunweba kuyindlela enhle kakhulu yokwandisa ukuguquguquka kwemisipha.

1. Sukuma uqonde ngezinyawo zakho ndawonye nezingalo ezinhlangothini zakho. Ku-yoga, lokhu kubizwa nge- Mountain Pose.
2. Finyelela izingalo zakho phezulu kwekhanda lakho ngenkathi ubheke phezulu.
3. Njengoba izingalo zifinyelela phezulu, phefumula, zibandakanye umnyombo wakho, ne-swan dive ngaphezulu kwemilenze yakho ngomhlane oyisicaba.
4. Ngokuya ngokuguquguquka, zama ukubeka izandla zakho phansi phambi kwakho noma eceleni kwezinyawo zakho. Qiniseka ukuthi zonke izingxenye zezinyawo zakho zithinta umhlaba.
5. Hlala lapha uphefumule.
6. Bamba le pose imizuzu engama-20 kuye kwangama-30, noma ngaphezulu uma ukhululekile.

Isigamu Sejuba Pose

Enye yezinto ezithandwa kakhulu nguBrueckner ukulungiselela ukuhlukaniswa ukuhamba kwe-yoga okubizwa ngeHalf Pigeon Pose okusiza ukuvula izinqe nokwandisa ukuhamba.

1. Qala Inja Ebheke Phansi. Ukusuka lapha, letha unyawo lwakho lokunene uye esihlakaleni sakho sangakwesokudla, bese uletha idolo lakho nokukhanya kumata.
2. Qondanisa umlenze wangakwesokunxele emuva.
3. Bheka ukuthi idolo langakwesokudla lihambisana yini nesinqe sakho sokudla. Flex lolu nyawo.
4. Hambisa izandla zakho phambili.
5. Yehlisa isiphongo sakho kumata ngenkathi ugoqa okhalweni lwakho ubheke kumata.
6. Bamba le pose imizuzu engama-20 kuye kwangama-30, noma ngaphezulu uma ukhululekile.

Qiniseka ukuthi ufudumeza umzimba wakho kuqala

Manje njengoba usukulungele ukuzama ukwahlukana, sekuyisikhathi sokuhamba ngezinyathelo. Kepha ngaphambi kokuwela phansi, qiniseka futhi wenze ukufudumala okufanelekile ukwakha ukushisa nokuhamba.

Noma ngabe imizuzu eyi-10 yeyoga noma ukuhamba ngamandla, uBrueckner uthi ukukhuphula izinga lokushisa komzimba kuzosiza ekuhambeni.

Ungenza kanjani ukuhlukaniswa kohlangothi

USami Ahmed, i-DPT, owelapha ngokomzimba i-The Centers for Advanced Orthopedics, wabelana ngezinyathelo zakhe zokwenza ukwahlukana ohlangothini.

1. Hlala endaweni ye-pike ngomhlane ubheke odongeni futhi i-torso ihlukaniswe ngangokunokwenzeka, uqinisekise ukuthi akukho ukuzungeza okhalweni noma okhalweni lwakho.
2. Bheka ukuze uqiniseke ukuthi iphansi lakho naphakathi maphakathi nakho kuyisicaba odongeni.
3. Kancane uvule imilenze yakho ibanzi ngangokunokwenzeka ngenkathi usebenzisa izandla zakho ukugcina ukwesekwa ngqo phambi kwakho.

Ngokuhamba kwesikhathi, inhloso ukukwazi ukwelulela emlenzeni ngamunye ngenkathi ugcina i-torso evulekile. Uma ukhetha ukuncika phambili ukuze welule ngokujula, u-Ahmed uthi uqiniseke ukuthi ugcina isihlakala esiqondile futhi uvikela ukugoba ngokugoba i-mid-back yakho.

Wenza kanjani uqhekeko lwangaphambili

UBrueckner wabelana ngezinyathelo zakhe zokwenza ukwahlukana ngaphambili.

1. Qala endaweni ephansi ye-lunge ngamadolo emuva phansi.
2. Beka izandla ngapha nangapha kwezinqulu unyawo lwangaphambili lucaba ukuqala.
3. Izinzwane emuva kufanele zikhonjwe. Ingaphezulu yonyawo lwakho kufanele ihlale phansi.
4. Qala ukuhambisa unyawo lwangaphambili phambili ngenkathi ukhomba izinzwane, bese udweba unyawo lokunene emuva ngenkathi unciphisa okhalweni ubheke kumat.
5. Ukuze uzinze futhi ukhululeke ngokungezwani, zizwe ukhululekile ukusebenzisa izingalo zakho.
6. Uma uzizwa unwebeka ngokujulile emlenzeni wangaphambili womlenze kanye ne-hip flexors, yima ubambe lesi sikhundla.

Khumbula, inhloso ukuzwa hhayi ubuhlungu. Ukushaya kubanga ukucindezeleka okungadingekile kwemisipha nokuhlanganyela, ngakho-ke hlala kude nokushaya.

Yini ukuhlukaniswa okungakwenzela yona?

Lapho usufunde ukuthi ungakwenza kanjani ngokuphepha ukwahlukana, izinzuzo azipheli. Ngokusho kuka-Ahmed, ukwahlukana kungakhuphula ukunyakaza kwe-hip nokuguquguquka, okuholele ekusebenzeni okuthuthukile kokusebenza.

"Noma ngubani ovela kumsubathi ofuna ukuthuthukisa ukusebenza kwakhe kumuntu omdala osekhulile obheke ukugcina ukunyakaza kwakhe angathola ukubaluleka kokwenza lokhu kuhamba," esho.

U-Ahmed unezela ngokuthi ukuzijwayeza ukwehlukaniswa ngezintambo kungahambisana ngqo nokujula okuphezulu kwe-squat yangaphambili, kanye nokunye ukunyakaza kwansuku zonke, njengokungena nokuphuma emotweni noma ukuqhosha phansi ukulanda ingane.

Ukwehlukaniswa kwangaphambili kungakhuphula amandla lapho kwenziwa i-lunge, u-Ahmed athi kungasiza abagijimi ukuthi bakhulise ubude begxathu labo futhi kusize abadansi ukuthi bathuthukise inqubo yabo yonke.

Izinyathelo zokuzivikela

Njengoba kokubili ukwahlukana ngaphambili nokuhlukana kohlangothi kudinga ukuguquguquka okwanele nokunyakaza emzimbeni ongezansi, kuwumqondo omuhle ukukhuluma nodokotela wakho noma owelapha ngokomzimba uma unezinto ezikukhathazayo, ubuhlungu, noma ukulimala okuhlobene nezinqulu zakho, imisipha, i-glutes, noma engezansi emuva.

Uma wenza ukwahlukana ngaphambili noma ohlangothini, qiniseka ukuthi ubandakanya imisipha yakho eyinhloko kulo lonke ukunyakaza.

Imisipha yakho eyinhloko, efaka imisipha ezungeze i-trunk ne-lumbar spine, ingasiza ukuzinzisa umzimba wakho ongaphezulu futhi inciphise ubungozi bokulimala emhlane ongezansi, ngokusho kweNational Strength and Conditioning Association.

Gwema ukubhampa, ukwelula ngokweqile, noma ukuba nozakwenu akusunduzele phambili ekuqhekekeni. Lo msebenzi wenzelwe ukuthi wenziwe kancane futhi ulawulwe. Kufanele welule kuphela uze uzwe ukunweba okuhle, ungalokothi ubuhlungu.

Ngabe wonke umuntu angahlukanisa?

Isikhathi esithatha ngokujwayelekile ukusebenza ukwenza ukwahlukana kuyahlukahluka ngoba wonke umuntu wehluke kakhulu. Kodwa-ke, "Cishe noma ngubani angenza uhlobo oluthile lwe-straddle 'straddle stretch'," kuchaza uBrueckner.

Mayelana nokuthi kuzothatha isikhathi esingakanani, u-Ahmed uthi kuya ngomlando wokunyakaza owedlule. Isibonelo, uthi abasubathi abafana nabadansi, abavocavoci bomzimba, noma abaculi bezempi abaye balungisa imizimba yabo ukuba bajwayele uhla lokunyakaza olwedlulele bangakwazi ukuhlukanisa phakathi kwamasonto amane kuya kwayisithupha.

Noma ungaguquguquki kakhulu, usengafunda ukwenza ukwahlukana.

"Ngizizwa nginohlonze lokuthi iningi labantu lingagcina likwazile ukunyakaza, noma okungenani, likhuphule ukuguquguquka kwesinqe nokuhamba kwalo inqobo nje uma lizijwayeza ukwenza njalo," kusho u-Ahmed.

Kodwa-ke, ekugcineni okuphezulu, uveza ukuthi kungathatha iminyaka yokwelula ukusebenza ukuze wenze njalo.

Ukudla okudlela endlini

Ukwenza ukwahlukana akukwazi ukufinyelela inqobo nje uma uzimisele ukubekezela futhi usebenze ngokuguquguquka kwakho ngaphambi kokuzama ukuhamba okugcwele.

Ngokufaka ukunwebeka kwesitayela sokwehlukanisa ohlelweni lwakho lokuzivocavoca jikelele, awugcini nje ngokulungiselela umzimba wakho ukuzama lokhu kuhamba, kodwa futhi uyazuza ekuguquguqukeni okungeziwe nobubanzi bokuzivocavoca kokunyakaza.