Indlela Izesekeli Zakho Eziwulimaza Ngayo Umzimba Wakho

-Delile

• 1. Isikhwama Sakho Samahlombe Esikhulu
• 2. Izithende Zakho Eziphakeme
• 3. Ucingo lwakho
• Buyekeza kwe-

Ungase ukhuthale ngokwengeziwe ngokukhetha ukudla okunempilo, usebenzisa imikhiqizo ekhethekile yobuhle, futhi wenze ukuzivocavoca umzimba kwakho kuhambisane nezidingo zomzimba wakho. Futhi mhlawumbe ugqoka umkhondo wokuzivocavoca umzimba ukuqinisekisa ukuthi ufaka zonke izinyathelo zakho zosuku bese usetha isikhumbuzi sokulala ngokwanele. Mhlawumbe, mhlawumbe nje, uthatha ngisho namavithamini akho njengoba bekufanele uwathathe. Kepha ngabe uke ucabange ukuthi ukukhetha kwakho kwansuku zonke kwendlela yokuphila kungalimaza ngokuphelele sonke leso sikhathi namandla osetshenziselwe ukunakekela umzimba wakho?

Isimanga! Ezinye zezinsiza zakho empeleni zingalimaza umzimba wakho. Kunjalo-lelo hlombe le-wonky noma unyawo oluhlanyayo lungasuka kulokho okugqokile lapho uya ejimini kunokuthi wenzani ngempela lapho.

1. Isikhwama Sakho Samahlombe Esikhulu

Kukhona okuthile okududuzayo ngokumangazayo ngokuthwala konke okuqukethwe kwendlu yakho esikhwameni sakho. (Ungayidinga ngempela leyo roller roller nelinye ijezi elengeziwe!) Kepha, ngeshwa, ukuhudula okuthile okusindayo engalweni yakho noma emuva usuku lonke kungakubeka engcupheni yokulimala okuningi-isayensi isho njalo. Ukuphatha izikhwama ezinzima kunamandla okubangela ukulimala kwezinzwa kanye nokulimala kwezicubu ezithambile entanyeni nasehlombe, ngokusho kocwaningo olushicilelwe Ijenali Ye-Physiology Esetshenzisiwe.

Uma ugqoke isikhwama sakho semali engalweni, endololwaneni, noma ehlombe, sidonsa ehlombe, futhi usengozini yokugoqa ihlombe noma ukulimaza i-rotator cuff noma i-labrum (ingxenye yehlombe elihlangene), kusho u-Armin. UTehrany, MD, udokotela ohlinzayo wamathambo nomsunguli weManhattan Orthopedic Care. Akukhona nje ukuthwala ukuthi kufanele ukhathazeke ngakho-isenzo sokukubeka ehlombe lakho kungakulimaza nawe, ngoba kuyinto enzima kakhulu. Cabanga ngalokhu: Ungakwazi ukushwiba ikettlebell esindayo kanjalo phezulu engalweni yakho bese uyidonsa? Cha. Futhi, uma uhlala uthwala ngasohlangothini olufanayo (um, unecala!), Kungabeka ingcindezi enkulu emhlane wakho, kubeka engcupheni ubuhlungu obujwayelekile bomhlane, i-disc herniation, noma izinzwa ezicijile, kusho uTehrany.

Yini okufanele yenziwe intombazane? Okokuqala, ungathengi isikhwama esikhulu, esisindayo, kusho uTehrany. Uyazi ukuthi uzolayisha izinto lapho, ngakho-ke qiniseka ukuthi isikhwama uqobo asisindi ngokwanele ukukwenza ungakhululeki. Okwesibili, ungayigcwalisi ngokweqile. Uma ikwenza ungaphatheki kahle lapho uyicosha, yeka ezinye izinto. Futhi, okwesithathu, khetha ubhaka omuhle, ongasindi, noma qinisekisa ukuthi uyashintshana ukuthi uphethe luphi uhlangothi isikhwama sakho. Kokubili kuzolinganisa isisindo kangcono phakathi kwamahlombe akho womabili-qaphela ukulayisha kakhulu ojosaka futhi, noma kungaholela ekulimaleni emuva, kusho uTehrany.

2. Izithende Zakho Eziphakeme

Mhlawumbe ubone lokhu okuzayo. Benza imilenze yakho ibukeke imangalisa ~ futhi baqedele ingubo yakho, kepha bonakalisa izinyawo zakho, isinyathelo esisodwa ngasikhathi. Kulula kakhulu: "Abantu benzelwe ukuhamba bengenazo izicathulo noma amasokisi," kusho uTehrany. "Ngakho-ke lapho abantu bengeza izicathulo ezinezithende eziphakeme noma ngisho nezicathulo ezinesithende esiphakathi, imishini yokuhamba ngezinyawo iyashintsha." Lokho kuyinto enkulu ngoba uma ungahambi ngendlela umzimba wakho ohlose ngayo, usengozini yokulimala kunoma imaphi amathambo namalunga emzimbeni kusuka emgogodleni wakho kuye ezinzwaneni zakho. (Uma ungumgijimi okhuthele, uzidinga kakhulu lezi zeluleko zokunakekelwa kwezinyawo.)

Yebo, abanye abantu bangcono ukuzivumelanisa nabo (sonke sinaye lowo mngane ozama ukusebenza kuma-stiletto nsuku zonke). Kepha noma ngabe uzivumelanisa kalula, ukusetshenziswa isikhathi eside kwezithende kunenqwaba yezingozi zempilo: Kungaholela ekuguqulweni kwesakhiwo kanye nokusebenza emlenzeni nasezinyaweni ezingezansi, kufaka phakathi ukufinyezwa kwemisipha yethole, ukwanda kokuqina kwethenda ye-Achilles, futhi kunciphise ukuhamba kweqakala, ngokocwaningo olushicilelwe ku Ijenali ye-Biology Yokuhlola. (Nakhu okunye nangokuthi izithende eziphakeme zikulimaze kangakanani.)

"Ngokubeka izinyawo endaweni engavamile, ubeka engcupheni yezinkinga kanye ne-tendonitis onyaweni nasemaqakaleni," kusho uTehrany. "Lapho unyawo lutshalwa amahlandla amaningi phansi endaweni engajwayelekile, njengoba kwenzeka uma ugqoka izithende, ingozi ukuthi imisipha noma imisipha engaphansi kwengcindezi engajwayelekile ingadabula ngokuhamba kwesikhathi, idale ukulimala ngokweqile." Futhi, ngokuhamba kwesikhathi, isifo samathambo singakhula. Isibonelo, ukuhamba ngezithende kubangela ingcindezi eyengeziwe kuma-knee caps, okuholele engcupheni yokwanda kwesifo samathambo emadolweni, ngokusho kocwaningo olushicilelwe Ijenali yocwaningo lwama-Orthopedic.

Kepha lokho akusho ukuthi udinga ukulahla amapulatifomu akho kulo mzuzwana. "Yonke into isesilinganisweni," kusho uTehrany. Vele uqiniseke ukuthi unikeza izinyawo zakho ikhefu ngokunciphisa ukusetshenziswa kwesithende izinsuku ezimbalwa kuphela ngeviki, uthathe amakhefu ukuze uhlale, futhi ugqoke izicathulo ezikahle zokuya emsebenzini, njll. (Noma zama le ndlela "enempilo" yokugqoka izithende ngaphandle kobuhlungu .) Ilula njengale: "Uma kubuhlungu, ungakwenzi."

3. Ucingo lwakho

Ngokusobala, sonke singumlutha womakhalekhukhwini bethu. Akuyona into entsha leyo. "Kodwa njengoba singazibambi izingcingo zethu ezingeni lemehlo, sihlala sishintsha izintamo zethu futhi sigobe kancane," kusho uTehrany. "Ukwenza lokho kaningi kungaholela ebuhlungwini nasemqaqeni wentamo nobunzima bamathambo nemisipha entanyeni nasemgogodleni."

Empeleni inegama elihle, futhi: i-tech noma i-text neck (yize lokho ngezinye izikhathi kubhekiselwa kumbimbi kuphoqa ukuthi uthuthuke entanyeni yakho nasesilevini). Uma uncika phambili futhi ubheka phansi, isisindo sekhanda lakho siyakhuliswa, sibeka ubunzima obuningi entanyeni, ngokusho kwe-University of Nebraska Medical Center. Uma muva nje uhlupheke entanyeni eqinile noma ebabayo noma emhlane, ikhanda elibuhlungu, noma ukuphazamiseka kwemisipha, lokhu kungaba imbangela.

UTehrany uphakamisa ukungeza ukuzivocavoca umzimba ekusebenzeni kwakho, njengama-hyperextensions noma le yoga ifuna ukwelula intamo, amahlombe, nezicupho zethu, ezingalinganisa ukuguquguquka esikwenza usuku lonke, nsuku zonke. Futhi, uma unokuzikhethela phakathi kwesikrini sefoni noma ideskithophu enekhompyutha, khetha ideski futhi wenze umzamo wokugcina intamo yakho isesimweni sokungathathi hlangothi, uthi.

Buyekeza kwe-