Okufanele Ukwenze Uma Unezinhlungu Ezingezansi Emuva Ekugijimeni

-Delile

• Ukuzivocavoca Ukusiza Nge-Lower-Back Pain kusuka Ekugijimeni
• Ipulangwe Eliseceleni
• Inja Yenyoni
• Ikati-Inkomo
• Phakamisa Umlenze Olele Eceleni
• Ibhuloho
• I-Single-Leg Squat
• Ibhalansi yomlenze owodwa
• Buyekeza kwe-

Uma uke waba nezinhlungu ezisezingeni eliphansi, awukude wedwa: Ngokusho kwe-University of Maryland School of Medicine, cishe amaphesenti angama-80 wabantu azobhekana nobuhlungu beqolo elincane ngesikhathi esithile empilweni yabo.

Futhi uma ungumgijimi? Kungenzeka ukuthi ubhekane nale nkinga ecasulayo. Ubuhlungu be-back-back buvame kakhulu kubagijimi ngoba ubuthakathaka noma ukungalingani emisipheni yakho engaphakathi neyesinqe kungaphazamisa amandla omzimba wakho wokugijima ngefomu elifanele. (Okuhlobene: Izimbangela Zobuhlungu Obusezansi Nezikhathi Zokukhathazeka)

Ubufakazi obengeziwe: Ucwaningo lwakamuva oluvela e-Ohio State University Wexner Medical Center luthole ukuthi abagijimi abanemisipha eqinile ebuthakathaka babesengozini enkulu kakhulu yokuthuthukisa ubuhlungu obuphansi emuva, kanti olunye ucwaningo lwanyatheliswa kumagazini. Imithi neSayensi Kwezemidlalo Nokuzivocavoca ithole ukuthi ukwenza izivivinyo zamandla aphansi kuthuthukisa izinhlungu eziphansi kanye nekhono lokugijima jikelele.

Ingqikithi eqinile ifana nokuba nesisekelo esiqinile esakhelwe okhalweni, okhalweni nasemilenzeni. Uma lezi zindawo zisekelwa imisipha eqinile, zingakwazi ukugoba futhi zande kangcono, futhi ngokugcwele, kusho u-Audrey Lynn Millar, P.T, Ph.D., FACSM, usihlalo emnyangweni wezokwelashwa ngokomzimba eWinston-Salem State University. (Lesi yisizathu esisodwa nje ukuthi kubalulekile ukuba nomgogodla oqinile.)

Kepha lokho akusho ukuthi kufanele ukhiphe ama-crunches ayisigidi: "Imisipha ye-hip ilawula ukunyakaza kokugijima, ngakho-ke esikhundleni sokugxila kuphela ku-abs, gxila ekuqiniseni yonke imithambo yomzimba kanye neyezinqe ehlangana futhi izungeze ongezansi," uthi. UMillar uncoma ukwenza imilenze nokuzivocavoca okuyisisekelo izinsuku ezimbili kuya kwezintathu isonto ngalinye kanye nokufaka amandla jikelele, ukuguquguquka, kanye nomsebenzi olinganiselayo esimisweni sakho sokuzivocavoca masonto onke. Konke lokhu kuzosiza imisipha yakho ephansi yomzimba ukuthi isebenze ngokuvumelanisa ukugijima okungenabuhlungu. (Futhi zama lokhu kuzivocavoca kwe-abs ukuze uvimbele ubuhlungu obuphansi emuva.)

Futhi uma usebenza abayisishiyagalolunye kuya kwabahlanu ehhovisi, kungenzeka ukuthi usenkingeni kakhulu. Ukuhlala usuku lonke kushiya iqolo lakho eliphansi kanye nezinqe ziqinile. Izinqulu eziqinile zikhawulela ikhono lakho lokunyakaza futhi unwebe igxathu lakho ngenkathi ugijima, futhi lokho kusho ukuthi imisipha ezungezile-kuhlanganise naleyo engaphansi kwakho kufanele yelule futhi iqine ukuze inxephezele, kusho uMillar. Uncoma ukuthatha amakhefu okuhamba emini, ukufaka ideski elimile, nokunweba ebusuku ukukhulula ukuqina okuhleliwe. Unikeza inothi elisheshayo lesixwayiso, noma kunjalo, uma unezinhlungu ezingemuva eziphumela ezinqulwini noma emadolweni, noma ubuhlungu obusabalele kwezinye izindawo emzimbeni wakho. Uma kunjalo, sekuyisikhathi sokubona i-doc yakho. (I-BTW, nakhu okunye mayelana nokuthi ungalwa kanjani nomzimba "wedeski lomsebenzi".)

Ukuzivocavoca Ukusiza Nge-Lower-Back Pain kusuka Ekugijimeni

Faka lezi zivivinyo eziyisithupha ekusebenzeni kwakho ukuze ukhombe imisipha yomzimba oyisisekelo nomzimba ophansi osekela ngqo iqolo lakho eliphansi lapho usebenza:

Ipulangwe Eliseceleni

Ipulangwe eliseceleni "lidinga ukuvuselelwa kwama-rotator ajulile ezinqeni nemisipha ejulile eqinisa uzinzo emuva lapho isebenza," kusho uMillar. Lala phansi, ulinganise ngendololwane yesokudla nangaphandle konyawo lwesokudla. Phakamisa ama-hips phansi ukuze ubambe indawo yepulangwe eseceleni, wenze umugqa oqondile ukusuka ekhanda kuye ezithendeni.

Bamba imizuzwana engu-15 ukuya kwangu-20, bese uyakhulula. Phinda edolweni lakho langakwesobunxele nangakwesokunxele ingalo.

Inja Yenyoni

Lokhu kuvivinya kusebenze iqolo elingezansi ukusiza ukuzinzisa umzimba wakho, kuchaza uMillar. Qala ezandleni nasemadolweni phansi. Phakamisa isandla sokudla nonyawo lwesobunxele phezulu phansi ngasikhathi sinye, welula ingalo yesokudla phambili, biceps ngendlebe bese ukhahlela unyawo lwesobunxele uqonde emuva. Bandakanya i-core ukuze ugweme ukugoba.

Bamba imizuzwana engama-30, bese uyadedela. Phinda ngakolunye uhlangothi.

Ikati-Inkomo

Lokhu kuvivinya umzimba kusiza ekunciphiseni izinhlungu ezisezingeni eliphansi kubagijimi ngoba bezelula futhi zinciphise ukungezwani emithanjeni ecasukile, okukuvumela ukuba unyakaze kakhulu ngenkathi usebenza, kusho uMillar. Qala ngawo omane phansi. Khipha umoya bese uzungeza umgogodla ophansi uye ophahleni, uwise ikhanda nomsila ubheke phansi. Bese udonsa umoya bese uwisa inkinobho yesisu ibheke phansi, ugobe umhlane wakho, unwebe ikhanda nomsila ubheke ophahleni.

Yenza ama-5 kuya ku-10 abuyele emuva.

Phakamisa Umlenze Olele Eceleni

Lo msebenzi uqinisa i-gluteus medius hip muscle, kusho uMillar. Kuyisicubu esibucayi sokubamba i-pelvis yakho endaweni nokunciphisa i-torque kumhlane wakho ophansi lapho usebenza. Lala phansi ohlangothini lwesokunene uvule imilenze. Phakamisa umlenze wesobunxele phezulu cishe ngamasentimitha ayisithupha, bese wehlisa kancane ngaphandle kokuwuthinta onyaweni lwesokudla. Gcina ibanga lokunyakaza lincane futhi lilawulwa.

Yenza izikhathi ezingu-10. Phinda ngakolunye uhlangothi.

Ibhuloho

Amabhuloho aqinisa yonke imisipha yakho yomlenze ongaphezulu, kuhlanganise nama-glutes akho, ama-hamstrings, nama-quadriceps. Lala ubheke phansi ngamadolo womabili ugobile nezinyawo ziyisicaba phansi. Phakamisa okhalweni phezulu cishe ngamasentimitha ayisithupha, misa isikhashana, bese wehla kancane kancane. (Okuhlobene: 2 I-Glute Bridge Ukuhluka Kokuzivocavoca Ukuze Uqondise Imiphumela Eqondile)

Yenza izikhathi ezingu-10.

I-Single-Leg Squat

Yima emlenzeni wesokudla. Hinge ezinqulwini nasemadolweni angakwesokudla ukuze wehle kancane ngamasentimitha ayisithupha kuya kwayi-10 kwisikwele esinqunyiwe. Buyela ekumeni. (Okuhlobene: Izinzuzo Zokwengeza Ukuqeqeshwa Kwebhalansi Emzileni Wakho Wokufaneleka)

Yenza izikhathi ezingu-10. Phinda ngakolunye uhlangothi.

Ibhalansi yomlenze owodwa

Lokhu kuvivinya umzimba okunamandla kusiza ukuqinisa umlenze omi kuwo ukuze usebenze ngokumelene nokunyakaza komunye umlenze, ukulingisa ukunyakaza kokugijima, kusho uMillar. Yima emlenzeni wesokudla. Ukugcina isifuba siqonde futhi sinyakaze kancane futhi silawulwa, donsela idolo langakwesobunxele phezulu esifubeni, bese ulikhahlela phambili, phansi, nangemuva, wenze ukunyakaza okuyindilinga njengokungathi uhamba ngebhayisikili noma ugijima.

Yenza izikhathi ezingu-10. Shintsha izinhlangothi bese uphinda ngakolunye uhlangothi.

Buyekeza kwe-