Izindlela Ezi-6 Ezilula Zokwelula Amadolo Akho

-Delile

• Ukwelula
• 1. Ukuqondisa amadolo
• 2. Umlenze oqondile uyaphakama
• 3. Ukuqamba amanga ukunweba umsipha
• 4. Ukuma kwe-quad emi
• 5. Ukwelulwa kwethole
• 6. Uhlezi welula umsipha
• Izinzuzo
• Yini okufanele uyigweme
• Lapho uzwa ubuhlungu bamadolo
• Ezinye izinto okufanele zenziwe
• Ukuqinisa umzimba
• Ukudambisa izinhlungu
• Uzobona nini ipro
• Okubalulekile

Amajoyinti akho amadolo akusiza ukwenza imisebenzi yansuku zonke njengokuhamba, ukuklabalasa nokuma unganyakazi. Kepha uma amadolo akho ebuhlungu noma eqinile, lokhu kuhamba kungazizwa kungakhululekile.

Ukwenza ukwelula amadolo kunganikeza ukukhululeka. Lokhu kunweba kukhulula imisipha ezungeze idolo lakho, okunciphisa ingcindezi kujoyini.

Khumbula, idolo lakho aliyona imisipha. Kuyinto ehlanganisiwe phakathi kwethambo lakho lethanga, ithambo lesikhumba, nesembozo sedolo. Ngakho-ke, ukwelulwa kwamadolo kufanele kubhekise emisipheni nasemathafeni azungeze idolo.

Lokhu kufaka phakathi:

• ama-quadriceps
• imisipha
• amathole
• i-hip flexors kanye ne-adductors
• band iliotibial

Nansi indlela yokwelula amadolo nezinzuzo.

Ukwelula

Njengoba idolo linamathele emisipheni eminingana, kubalulekile ukwenza ukwelula okubandakanya iqembu ngalinye.

1. Ukuqondisa amadolo

Lesi sinyathelo esinobungane esisaqala selula amadolo nezinqulu. Njengoba uqondisa idolo lakho, uzokhulula imisipha ezungezile.

2. Umlenze oqondile uyaphakama

Njengama-straight straighter, lo msebenzi uqhubekela phambili emadolweni. Lokhu kuzokwelula imisipha nemisipha ngemuva kwehlangothini lamadolo akho.

3. Ukuqamba amanga ukunweba umsipha

Imisipha yomsipha iwela ngemuva kwedolo. Ukuze unciphise ukuqina kule ndawo, zama ukolula imisipha.

4. Ukuma kwe-quad emi

Ukwelulwa kwe-quad emile kukhulula imisipha namathenda ngaphambili kokuhlangana kwamadolo akho. Uzozwa ukunwebeka kuma-quads akho phambi kwethanga lakho.

5. Ukwelulwa kwethole

Njenge-hamstring, imisipha yethole inamathiselwe ngemuva kwedolo lakho. Uma inkonyane lakho liqinile, lingadonsa ngokuhlangana kwedolo futhi lidale ubuhlungu. Ungayithukulula ngokwenza ukunwetshwa kwethole.

6. Uhlezi welula umsipha

Lokhu kuhamba kunweba imisipha, ekhulula ingcindezi edolweni. Kusiza kakhulu abagijimi, abajwayele ukuba nemisipha eqinile. Lokhu kungaholela ezindabeni zamadolo nasemilenzeni ebuhlungu.

Ngokwenza lokhu kunyakaza njengokwelulwa ngemuva kokugijima, unganciphisa ukuqina kwezintambo zakho nasemadolweni akho.

Izinzuzo

Ukwelulwa kwamadolo kunciphisa ukuqina emisipheni ezungeze idolo lakho. Lokhu kuthuthukisa ukuguquguquka kwamadolo akho nokuhamba, okwenza kube lula ukuhamba ngesikhathi sokuzivocavoca kanye nemisebenzi yansuku zonke.

Futhi, lapho imisipha ezungeze idolo lakho ivulekile, mancane amathuba okuthi ube:

• ubuhlungu bamadolo
• ukuqina kwamadolo
• ukulimala

Ukuze uthole imiphumela emihle, yenza amadolo welule njalo.

Yini okufanele uyigweme

Uma unezinhlungu emadolweni, kunconywa ukuthi ugweme:

• imiphunga
• ukugxuma
• squats ezijulile
• egijima

Lokhu kuhamba kungadlondlobalisa ubuhlungu bamadolo akho, ngakho-ke kungcono ukweqa. Ungazama lezi zivivinyo lapho ubuhlungu bamadolo buba ngcono.

Lapho uzwa ubuhlungu bamadolo

Uma unezinhlungu emadolweni, umcabango wokwelula ungabonakala ungathandeki. Kodwa-ke, ukwelula amadolo lapho amadolo akho elimele kungakusiza uzizwe ungcono.

Okubalulekile ukuhamba kancane futhi ngobumnene. Bamba ukwelulwa ngakunye imizuzwana embalwa nje. Uma wenza ama-reps, qala ngenombolo ephansi. Njengoba imisipha yakho ikhululeka, ungakhuphula ubude bokunweba ngalunye.

Kufanele ume uma uzwa ubuhlungu obusha noma uma ubuhlungu bakho obukhona buya ngokuya buba bukhulu. Kulokhu, bona owelapha ngokomzimba ukuze athole ukuqondiswa okwenzelwe wena.

Ezinye izinto okufanele zenziwe

Ngaphezu kokwelula amadolo akho, kunezinye izindlela zokuzigcina ziphilile. Lokhu kufaka:

Ukuqinisa umzimba

Amandla abalulekile njengokuguquguquka. Lapho izicubu ezinamathele emadolweni ziqinile, zizokuxhasa kahle amadolo akho. Lokhu kunciphisa ubunzima nengcindezi kumajoyinti akho amadolo.

Kodwa uma le misipha ibuthakathaka, ayikwazi ukusiza amadolo akho amunce ukushaqeka ngesikhathi sokunyakaza. Zizoqina futhi, zibangele ubuhlungu emadolweni akho nakwezinye izingxenye zomzimba.

Ukwenza imisipha ezungezile iqine, engeza ukuvivinya amadolo enkambisweni yakho.Lokhu kuhamba kuzoqinisekisa ukuthi amadolo akho anokusekelwa okwanele.

Izibonelo zokuzivocavoca kwamadolo zifaka:

• isikwele esisindayo
• i-hamstring curl
• ibhuloho elibabazekayo
• cindezela umlenze
• ukukhulisa inkonyane

Ukudambisa izinhlungu

Ungakwazi futhi ukuphatha ubuhlungu bamadolo ngamakhambi ahlukahlukene asekhaya. Lokhu kufaka phakathi:

• Iqhwa. Ukuzwela kweqhwa kuzonciphisa izinhlungu, ukuvuvukala nokuvuvukala. Songa iphakethe leqhwa ngethawula ulibeke edolweni imizuzu engama-20.
• Ukushisa. Ibhodlela lamanzi ashisayo noma iphakethe lokushisa nakho kungadambisa izinhlungu zamadolo.
• Izidakamizwa ezingezona ukuvuvukala (ama-NSAID). Uma unezinhlungu ezincane zamadolo, ama-NSAID angaphezu kwe-counter afana ne-ibuprofen angasiza.
• Ukugoqa amadolo. Gqoka ukugoqa ngamadolo noma ukubopha okokuxhasa okwengeziwe kwamadolo.

Ukuze uthole ubuhlungu obukhulu noma obungapheli bamadolo, vakashela udokotela wakho ngokushesha okukhulu.

Uzobona nini ipro

Ngokuvamile, ukwelula nokwelashwa kwasekhaya kungasiza ubuhlungu bamadolo obumnene. Kepha uma izinkinga zakho zamadolo zihlala isikhathi esingaphezu kwamasonto ama-2, bheka udokotela wakho oyinhloko wokunakekelwa.

Udokotela wakho anganquma ukuthi izinkinga zakho zamadolo zibangelwa ukulimala noma isimo esingaphansi.

Udokotela wakho kungenzeka ukuthi uvakashele owelapha ngokomzimba ongakukhombisa ukuthi ungenza kanjani ukunweba nokuzivocavoca okuqondile. Bazogxila ekuhambeni okukhomba imbangela yobuhlungu bamadolo akho.

Khuluma nomqeqeshi womuntu siqu uma ungathanda ukuzama izivivinyo ezintsha. Zizokusiza ukuthi uhlale uphephile ngenkathi usebenza.

Okubalulekile

Uma unezinhlungu emadolweni, zama lawa madolo. Lokhu kuhamba kungasiza ngokwelula imisipha enamathele edolweni lakho. Lapho le misipha ivulekile futhi iguquguquka, izobeka ingcindezi encane emadolweni akho.

Hambisa ngobumnene uthathe isikhathi sakho. Uma uzwa ubuhlungu obusha, noma uma ubuhlungu bakho bokuqala buba bubi kakhulu, yeka ukuzivocavoca umzimba bese ubona owelapha ngokomzimba noma udokotela wakho oyinhloko.