14 Imibono Yokuhlikihla Umlenze

-Delile

• Ungazinikeza kanjani ukubhucungwa umlenze
• Ukunyakaza kokushaya
• Amathiphu
• Ukunqunywa noma ukushaywa kokunyakaza
• Ithiphu
• Ukunyinyithela nokuxova isinyama
• Ithiphu
• Amathiphu wendlela yokumasaja
• Ungayinikeza kanjani omunye umuntu imassage yomlenze
• Amathiphu
• Ungayinikeza kanjani i-massage yomlenze ekusakazeni
• Amathiphu
• Ukugoba imvubu
• I-hamstring elula
• Ukugoba izinyawo
• Ukugoba uzwane
• Eminye imibono nezindlela zokwenza ukuzitholela ngokwakho
• Amabhola wethenisi
• I-foam roller noma iphini lokugingqa
• Induku yokusonga
• Ibhola le-roller
• Imishini yokuhlikihla unyawo nenkonyane
• Ama-massager wokucindezela umoya
• Ama-massager ezinyawo nezinkonyane zeShiatsu
• Lapho kungafanele ukubhucungwa
• Ukuthatha

Ukubhucungwa imilenze kungakhulula imisipha ebuhlungu, ekhathele. Izinzuzo ziyahlukahluka kuye ngokuthi ucindezela kangakanani. Ukusebenzisa ukucindezela okulula kungaphumuza ngokwengeziwe. Ingcindezi enamandla inciphisa ukungezwani nobuhlungu emisipheni yakho.

Ukubhucungwa futhi kuvuselela uhlelo lwakho lwezinzwa futhi kungakhuphula ukujikeleza kwegazi lakho.

Ungazinikeza kanjani ukubhucungwa umlenze

Kunezindlela ezahlukahlukene zokuphulula imilenze yakho. Izindlela ezintathu ezihlukile ezihluka ngokunyakaza kwesandla ozisebenzisayo zichazwe ngezansi.

Ukunyakaza kokushaya

1. Ngesandla sakho sibheke emlenzeni wakho, beka iminwe yakho esakazeke kancane eqakaleni lakho. Ungasebenzisa isandla esisodwa noma zombili izandla ezibekwe maqondana.
2. Faka ingcindezi ngeminwe yakho njengoba uhambisa isandla sakho esinqeni sakho. Faka ingcindezi eyanele ukuyizwa emisipheni yakho ngaphandle kokubangela ubuhlungu. Ungashintsha futhi phakathi kwengcindezi ekhanyayo nesindayo.
3. Hambisa iminwe yakho eqakaleni lakho bese uphinda ukunyakaza njengoba usebenza ngendlela yakho ojikeleze wonke umlenze wakho.
4. Phinda kuze kube izikhathi eziyishumi ngomlenze ngamunye.

Amathiphu

• Ukuze uthole ingcindezi eyengeziwe, sebenzisa intende yesandla sakho noma isithende sesandla sakho esikhundleni seminwe yakho.
• Ungasebenzisa lokhu kunyakaza phezulu nangaphansi kwonyawo lwakho.

Ukunqunywa noma ukushaywa kokunyakaza

1. Ukuqala eqakaleni lakho, shaya ngobumnene imisipha yomlenze wakho ngenqindi. Ngaphandle kwalokho, sebenzisa uhlangothi lwe-pinkie esinyakazweni sokunquma.
2. Sebenza ukhuphuke umlenze wakho, ugxile ezindaweni ezibuhlungu noma ezizizwa ziqinile.
3. Qhubeka uphakamise umlenze wakho okhalweni lwakho.
4. Phinda, usebenze indlela yakho emlenzeni wakho.

Ithiphu

• Le ndlela isebenza kahle ngaphansi kwezinyawo kodwa ayisebenzi kakhulu phezulu konyawo lwakho noma ezinzwaneni zakho.

Ukunyinyithela nokuxova isinyama

1. Songa iminwe yesandla esisodwa noma zombili eqakaleni lakho.
2. Sebenza ukhuphuke umlenze wakho, ukhama imisipha ngeminwe yakho usebenzisa izithupha ukufaka ingcindezi eyengeziwe uma uthanda.
3. Qhubeka uphakamise umlenze wakho okhalweni lwakho.
4. Phinda, usebenze indlela yakho emlenzeni wakho.

Ithiphu

• Ungafaka izinyawo zakho ngokucindezela izinzwane zakho nangokukhama unyawo lwakho ngesithupha ngaphansi kwalo neminwe ngaphezulu.

Amathiphu wendlela yokumasaja

• Ungathambisa umlenze wakho ongezansi ngenkathi uhleli bese ume ukusikhipha umlenze wakho ongaphezulu - noma ukusikhipha konke kungenziwa ngenkathi umile noma ulele phansi.
• Faka i-oyela noma i-lotion ukunciphisa ukungqubuzana nokwenza kube lula ukuhambisa izandla zakho esikhunjeni sakho.
• Ungafaka ingcindezi enkulu usebenzisa izindololwane zakho, isithupha, amaqupha, isibhakela nesithende sesandla sakho.
• Iminwe yakho inikeza inani elincane lokucindezela.

Ungayinikeza kanjani omunye umuntu imassage yomlenze

Noma yikuphi ukubhucungwa okuchazwe ngenhla kungasetshenziswa ukunikeza ukusikhipha emlenzeni komunye umuntu. Ukuhlikihla okuphelele okunikezwa omunye umuntu kuchazwe ngezansi.

1. Ngabe omunye umuntu ulale kamnandi emhlane wabo.
2. Bamba unyawo olulodwa ngezandla zombili ubeka izithupha zakho uwedwa.
3. Xoxa bese uhlikihla ithawula ngezithupha zakho nangaphezulu konyawo ngeminwe yakho usebenzisa ingcindezi eqinile.
4. Nyusa umlenze uqale ngenkonyane.
5. Hlikihla imisipha yethole ngezandla zombili usebenzisa imivimbo emide eya phezulu.
6. Sebenzisa izithupha, ingalo, noma isithende sesandla sakho ukufaka ingcindezi eyengeziwe ezindaweni lapho imisipha izwakala iqinile khona noma inamafindo.
7. Qhubeka nale nqubo njengoba ukhuphula ithanga uye okhalweni uqinisekisa ukufaka yonke imisipha emlenzeni ongaphezulu.
8. Phinda komunye umlenze.

Amathiphu

• Faka uwoyela noma i-lotion njengoba kudingeka ngesikhathi sokubhucungwa uma ukhetha.
• Enye indlela yokunciphisa ukungqubuzana ukuba nendwangu phakathi kwesandla sakho nomlenze wabo.
• Hlulela njalo phezulu ngasenhliziyweni ukuthuthukisa ukusakazeka kwegazi.
• Zama ukugcina izandla zakho zithintana nomlenze womuntu kuyo yonke imassage.
• Gwema ukusebenzisa ingcindezi enkulu ezindaweni lapho amathambo asondele khona ngaphezulu, njengamadolo.

Ungayinikeza kanjani i-massage yomlenze ekusakazeni

Ukusikwa okuchazwe ngenhla kungathuthukisa ukujikeleza kwegazi lakho. Ingcindezi evela ekuhlikihliseni ingahambisa igazi elimile liphume ezindaweni eziminyene. Bese kufakwa igazi elisha elinomoya-mpilo. Kodwa, abanye odokotela bacabanga ukuthi umphumela awumkhulu kakhulu.

Ububanzi bokuzilolonga bokunyakaza buyindlela enhle yokuthuthukisa ukusakazwa kwakho. Zifana nokunwebeka kunokuthola ukubhucungwa. Kungenziwa ngaphezu kokuhlikihla ukuze kuthuthukiswe ukusakazwa emaphethelweni akho aphansi.

Amathiphu

• Lezi zivivinyo kufanele zenziwe ngokunyakaza okushelelayo.
• Ukunyakaza kufanele kube ngokwanele ukuzwa ukuzelula kepha hhayi ubuhlungu.

Ukugoba imvubu

1. Hlala esihlalweni noma phansi.
2. Bamba ukukhanya komlenze wakho wesokudla ngezandla zombili.
3. Bend bese udonsela idolo lakho esifubeni sakho bese ubamba imizuzwana engama-30.
4. Khulula umlenze wakho.
5. Phinda uze wenze ukuphindaphinda okungu-10.
6. Shintsha imilenze bese uphinda ukuzivocavoca emlenzeni wakho wesobunxele.

I-hamstring elula

1. Hlala esihlalweni unyawo lwakho lwangakwesokudla luphansi phansi futhi unyawo lwakho lwesobunxele luphumule kwesinye isihlalo noma enye indawo eyisicaba, ugcine umlenze wakho wesobunxele uhambelana naphansi.
2. Ukugcina i-torso yakho iqonde, ncika phambili kusuka okhalweni lwakho uze uzwe ukunwebeka ngemuva komlenze wakho.
3. Ngaphandle kokushaya, bamba ukwelula imizuzwana engama-30.
4. Buyela emuva endaweni yakho yasekuqaleni.
5. Phinda izikhathi eziyishumi.
6. Shintsha imilenze bese uphinda ukuzivocavoca emlenzeni wakho wesokudla.

Ukugoba izinyawo

1. Hlala uwele imilenze yakho ukuze uhlangothi lomlenze wakho wangezansi wangakwesokudla luhlale phezu kwethanga lakho lesobunxele.
2. Bamba unyawo lwakho lokudla ngesandla esisodwa esithendeni sakho bese esinye phezulu onyaweni lwakho.
3. Khulula unyawo lwakho neqakala.
4. Usebenzisa izandla zakho, hambisa unyawo lwakho ngendlela eyiwashi izikhathi eziyi-10.
5. Qhubeka ubambe unyawo lwakho futhi uluhambise ngokuphikisana newashi amahlandla ayi-10.
6. Gobisa unyawo lwakho bese ubamba imizuzwana engama-30 bese ugoba unyawo lwakho phansi bese ulubamba imizuzwana engama-30.
7. Phinda uze wenze ukuphindaphinda okungu-10 ohlangothini ngalunye.
8. Shintsha imilenze bese uphinda ngonyawo lwakho lwesobunxele.

Ukugoba uzwane

1. Hlala ngohlangothi lomlenze wakho wangezansi wangakwesokudla uphumule ethangeni lakho lesobunxele.
2. Usebenzisa isandla sakho, goba izinzwane zakho bese ubamba imizuzwana engama-30.
3. Gobisa izinzwane zakho bese ubamba imizuzwana engama-30.
4. Phinda uze wenze ukuphindaphinda okungu-10 ohlangothini ngalunye.

Eminye imibono nezindlela zokwenza ukuzitholela ngokwakho

Ezinye izinto zansuku zonke namadivayisi wokuzivocavoca ayasiza ekuthambiseni imilenze yakho. Zonke lezi zindlela zithuthukisa imisipha yakho futhi zenze ngcono ukugeleza kwegazi endaweni.

Amabhola wethenisi

• I-hamstring massage # 1. Hlala esihlalweni bese ubeka ibhola lethenisi ngaphansi kwethanga lakho. Uma unendawo yethenda, beka ibhola ngqo ngaphansi kwalo. Sebenzisa isisindo sakho somzimba ukuhambisa ibhola uzungeze.
• I-hamstring massage # 2. Beka ibhola ngaphansi kwethanga lakho ngezansi nje kwenyonga yakho. Yibambe lapho imizuzwana engama-30 bese uyihambisa ngamasentimitha noma amabili ngasedolweni lakho bese ulibambe lapho imizuzwana engama-30. Phinda uze ucishe emadolweni akho.
• Ukubhucungwa inkonyane. Lala phansi bese wenza amasu achazwe ngenhla nebhola ngaphansi kwethole lakho.
• Ukubhucungwa izinyawo. Beka ibhola ngaphansi kwezinyawo zakho bese uyigoqa. Sebenzisa kakhulu noma ngaphansi isisindo somzimba wakho ngenkathi uhlezi noma umile ukushintsha ingcindezi.

I-foam roller noma iphini lokugingqa

I-roller yama-foam yisilinda esenziwe ngogwebu oluqinile noma ngepulasitiki.

Yibeke phansi ngaphansi ngaphambili, ohlangothini, noma emuva komlenze wakho ophezulu noma ophansi. Usebenzisa isisindo somlenze nomzimba wakho, gingqa umlenze wakho ngobumnene phezu kwe-roller. Iphini lokugoqa lingasetshenziswa esikhundleni se-roller foam.

Induku yokusonga

Lena yinduku enamapulasitiki noma amasondo enjoloba phakathi.

Bamba induku ngezandla zombili bese uyigoqa phezu kwemisipha emlenzeni wakho. Shintsha inani lengcindezi ngakho lisebenza imisipha yakho ngaphandle kobuhlungu. Iphini lokugoqa lingasetshenziswa ngendlela efanayo.

Ibhola le-roller

Leli yibhola elihambayo esikhwameni esiphathwa ngesandla. Bamba ucingo ngesandla esisodwa bese uligoqa phezu kwemisipha yakho yomlenze, ugxile ezindaweni ezibuhlungu. Ibhola le-lacrosse lingasetshenziswa ngendlela efanayo.

Imishini yokuhlikihla unyawo nenkonyane

Kunezinhlobo ezimbili zemishini ongayisebenzisa ukubhucunga amathole nezinyawo zakho.

Ama-massager wokucindezela umoya

Izinto zepulasitiki noma zendwangu eziqukethe ama-airbags amaningi zihlanganiswe zombili imilenze nezinyawo zakho zangakwesokunxele nangakwesokudla futhi zivikeleke ngoziphu noma ngeVelcro. Umoya ugcwalisa kancane bese ushiya ama-airbag.

Ukwanda kwengcindezi ezungeze izinyawo nemilenze yakho kulandelwa ukwehla ukubhucunga ngobumnene.

Ama-massager ezinyawo nezinkonyane zeShiatsu

Ufaka imilenze nezinyawo zakho ezingezansi kule divayisi. Ngokuvamile, zimboza kuphela izinyawo zakho nezinhlangothi nangemuva kwemilenze yakho, ngakho-ke imicibisholo yakho ayifakwanga ekubhucweni.

Ukubhucungwa kunikezwa ngama-airbags akhama akhulule imilenze yakho kanye nama-roller axova imisipha. Imvamisa, kunenketho yokusebenzisa ukudlidliza nokushisa futhi.

Lapho kungafanele ukubhucungwa

Ezimweni zezimo ezithile nokusetshenziswa kwemithi ethile, kungahle kudingeke ukuthi ugweme noma ushintshe noma yikuphi ukubhucungwa.

Ukubhucungwa umlenze akufanele kwenziwe uma:

• une noma ucabanga ukuthi unegazi elihilelekile emthanjeni wethole
• usengozini enkulu yokuthola amahlule egazini emithanjeni yakho yangaphakathi yethanga ngoba ukhulelwe (ukubhucunga umlenze ngaphandle kwamathanga akho angaphakathi kulungile)
• imilenze yakho ivuvukele uketshezi, ikakhulukazi uma bekhala
• unenkinga yesikhumba noma izilonda ezivulekile emilenzeni yakho
• isikhumba sakho sithambile noma une-rash ngenxa yokuqubuka kwesifo esizimele, njenge-lupus noma i-scleroderma
• umuzwa emilenzeni yakho wehlile ngenxa ye-peripheral neuropathy, ikakhulukazi uma unesifo sikashukela
• usengozini enkulu yokulimala noma ukwakheka kwe-hematoma ngoba unesibalo esiphansi seplatelet noma usezinciphiseni zegazi
• unemithambo ye-varicose ebuhlungu
• amathambo akho aqhekekile ngenxa ye-osteoporosis enamandla

Ukuthatha

Ukubhucunga imilenze yakho kuyindlela enhle yokuvuselela imilenze ebuhlungu, ekhathele ngemuva kokuzivocavoca noma eminye imisebenzi. Ukubhucungwa izinyawo okuhlukile kungasiza ngisho nangaphezulu.

Ezinye izinto ongazenza ukukhulula imisipha ebuhlungu ehlanganisa ukuncoma:

• ukuzivocavoca umzimba
• i-yoga
• ukuzindla