Luyini Uhla Lokuhamba Lokuhamba?

-Delile

• Ububanzi obusebenzayo bokunyakaza
• Lapho sisebenzisa ibanga lokuhamba elingenzi lutho
• Ungalithuthukisa kanjani ibanga lokunyakaza
• Ukuzivocavoca okungahambelani kokunyakaza
• Amahlombe: Isango esifubeni somnyango
• Intamo: Ukuzungezisa ukuzulazula
• Imilenze: I-Piriformis elula
• Ukuthatha

“Ibanga lokunyakaza” kanye “nobubanzi obusebenzayo bokunyakaza” amagama amabili asetshenziswa kakhulu emibuthanweni yokuqina nokuvuselelwa. Ngenkathi zombili zibandakanya ukwenza ngcono uhla lokuhamba ngokuhlanganyela, indlela yangempela yokwenza kanjalo yehlukile.

Uma othile enyakazisa noma elule ingxenye ethile yomzimba wakho, njengomlenze wakho, lokhu kubizwa ngokuthi yi-passive range of motion. Kulesi simo, umnakekeli noma owelapha ngokomzimba ukhona ukuze asize ngokuzivocavoca ngokuhlanganyela uma ukuthola kunzima noma ungakwazi ukwenza noma yimuphi umzamo.

Ngamanye amagama, uma ungeke ukwazi ukwenza ngokuzivocavoca ukuhamba, umlingani angasiza.

Lokhu kuvame ukubonakala emkhakheni wokuvuselela. Umelaphi womzimba noma umshini uzosebenza ukukhulisa ibanga lokunyakaza komuntu (okubandakanya ikakhulukazi amalunga nemisipha) emuva kusisekelo sabo sangaphambi kokulimala.

Ububanzi obusebenzayo bokunyakaza

Ububanzi obusebenzayo bokunyakaza, ngakolunye uhlangothi, kubhekisa ekuzihlanganiseni ngokwakho ngokuhlanganisa imisipha yakho.

"Lolu hlobo lokunyakaza lubalulekile ngoba luhlobene kakhulu nemisebenzi yethu yansuku zonke (ukuhamba uye emsebenzini, ukubamba okuthile ephentini, noma ukuncintisana emncintiswaneni wezemidlalo)," kuchaza u-Austin Martinez, umqondisi wezemfundo weStretchLab.

Lapho sisebenzisa ibanga lokuhamba elingenzi lutho

Uma ubhekene nemiphumela yokulimala emahlombe akho, emadolweni, ezinqeni, entanyeni, noma kunoma iyiphi enye ingxenye yomzimba wakho esekhaya lenhlanganisela, khona-ke uyazi ukuthi kulula kangakanani ukuthi uhla lwakho lokunyakaza luthinteke.

Lokho kungenxa yokuthi uhla lokunyakaza noma ibanga kanye nokuqondisa okuhlanganiswayo kungavunyelwa ngemuva kokuhlangabezana nokuhlukumezeka kuleyo ndawo.

Ukuze uthole umbono ongcono ngomthelela ohlangothini oluthile, udokotela, owelapha ngokomzimba, umqeqeshi wezemidlalo, noma omunye uchwepheshe wezempilo ofanelekile angalinganisa inani lokunyakaza engxenyeni ehlangene noma yomzimba ukuze abone ukuthi kukhona yini uhla olulinganiselwe lokunyakaza. Lokhu kuvame ukwenziwa ngesikhathi sokuhlolwa komzimba ngemuva kokulimala noma njengengxenye yohlelo lokuvuselela.

Uma ibanga lakho lokunyakaza likhawulelwe, uzohlomula ngokuchitha isikhathi esithile wenza uchungechunge lokuzivocavoca kokuhamba noma okwenzekayo. Ukuthola indawo elimele iphilile futhi, owelapha ngokomzimba uzosebenzisa lolu hlobo lokuzivocavoca njengengxenye yohlelo lwakho lonke lokwelashwa.

Umqeqeshi wakho angahle asebenzise izivivinyo zokuhamba ezinyakazayo ngesikhathi sokuqeqeshwa ukukusiza ukuthi uthuthukise ukuhamba nokusebenza kwezemidlalo.

Ngokwengeziwe, ungenza izivivinyo zokuhamba-hamba njengengxenye yendlela yokwelula esizwa nguzakwenu. Lokhu kuvame ukwenziwa kwezokusubatha, amakilasi wokuzivocavoca, kanye namakilasi wokuvuselela amaqembu.

Ungalithuthukisa kanjani ibanga lokunyakaza

Indlela engcono kakhulu yokwenza ngcono ukuhamba kwakho, kusho uMartinez, ngokusebenzisa izinyathelo zokwenziwa, ngoba amandla amaningi angasetshenziswa futhi agcinwe isikhathi eside. Lokhu kuvumela ushintsho olukhulu ngokuhamba kwesikhathi.

Lokho kusho, ukukhetha indlela engcono kakhulu yokwenza ibanga lakho lokunyakaza futhi kuya ngezinhloso zakho.

Ngokusho kukaMartinez, uma umgomo wakho ukwandisa ukusebenza nohlu lokunyakaza kwamajoyini akho ngokukhethekile (ngokuvamile ngemuva kokulimala), kungcono ukusebenza nochwepheshe oqeqeshiwe njengodokotela noma owelapha ngokomzimba.

Futhi uma inhloso yakho ukwandisa ukuguquguquka kwemisipha yakho, ukusebenza nochwepheshe oqeqeshiwe onolwazi kulo mkhakha njengomqeqeshi womuntu siqu nakho kubalulekile.

"Ngokuvamile, lokhu kubandakanya ukuzilolonga lapho umuntu oqeqeshiwe noma i-apharathasi (imichilo yokwelula) isiza ukusiza inqubo yokwelula," kuchaza uMartinez.

Ngaphezu kwalokho, izinyathelo ezisebenzayo zingathuthukisa ububanzi bokuhamba. Lokhu kuvame ukwenziwa njenge-warmup enamandla (elula), lapho uhambisa khona umzimba wakho ezindaweni ezahlukahlukene ukukhulisa ukujikeleza nobubanzi bokuhamba. Ukwelula kuhle kwenziwe ngaphambi komsebenzi noma ukuzivocavoca umzimba.

Ukuzivocavoca okungahambelani kokunyakaza

Okunye kokuvivinya kokunyakaza okuvame kakhulu futhi okuphephe kakhulu kuhlotshaniswa nokwelula imisipha ezungezile ngenhloso yokwandisa ukuguquguquka kwemisipha.

Enye indlela yokwenza lokhu ngokusho kukaMartinez iphethe ithuluzi elifana nebhande lokwelula. Lokhu kuzokusiza ukuthi ubambe isikhathi esithe xaxa.

Kodwa-ke, ukuthola umuntu osizayo ngokunweba kuyindlela ephumelela ngokwengeziwe yokuzivocavoca umzimba.

"Ngalezi zivivinyo, uchwepheshe oqeqeshiwe uhambisa umzimba wakho ekunwebeni futhi akubambele wona, ngenhloso yokwandisa ukuguquguquka kwemisipha yakho," kuchaza uMartinez.

"Lokhu kuphakeme ngezizathu ezimbalwa," esho.

Okokuqala, uchwepheshe oqeqeshiwe uyayiqonda imingcele efanele futhi uyazi ukuthi kufanele ahambe ibanga elingakanani. Okwesibili, bayazi ukuthi kufanele babambe isikhathi esingakanani. Baqeqeshelwe nokwazi ukuthi ngabe kubhekiswe ezindaweni ezifanele ukufeza izinzuzo eziningi.

Unalokho engqondweni, nazi izivivinyo ezintathu zokwenziwa okunyakazayo uMartinez athe ungazenzela zona noma uthole usizo kochwepheshe abafundele izindlela zokwelula.

Amahlombe: Isango esifubeni somnyango

Uma umlingani esiza kulo msebenzi, bazohambisa izingalo zakho ngokunyakaza.

1. Gobisa indololwane yakho kuma-degree angama-90 bese ulayini ingalo yakho ime mpo iphaseji noma ukuvulwa komnyango.
2. Faka i-torso yakho phambili, ekugcineni uvule isifuba sakho futhi wakhe ukwelula.

Intamo: Ukuzungezisa ukuzulazula

Lokhu kuzokwelula i-levator scapulae, umsipha oqinile kubantu abaningi futhi ovame ukudala ukungakhululeki entanyeni nasemahlombe.

1. Ngesikhathi uhlezi, jikelezisa ikhala lakho ngasekhwapheni lakho.
2. Sebenzisa isandla sakho ukucindezela emuva kwekhanda lakho phansi.

Imilenze: I-Piriformis elula

Abantu abaningi bangazuza ngokwanda kokuguquguquka kwe-hip, ikakhulukazi labo ababhekana nokungakhululeki okuphansi emuva. Lo msebenzi, owaziwa nangokuthi iPigeon pose, welula imisipha kule ndawo, i-piriformis.

1. Beka umlenze wakho phambi kwakho esimweni esigobile.
2. Ncika okhalweni lwakho ukuze welule i-piriformis.

Okwelulwa okusizwa nguzakwethu:

1. Lala phansi noma etafuleni lokuvuselela.
2. Esikhundleni sokusebenzisa isisindo somzimba wakho, yenza umlingani wakho anikeze ukumelana ngokuhambisa umlenze wakho ebangeni lokunyakaza.

Ukuthatha

Ukwenza ukuzivocavoca okungahambelani kokuhamba ngemuva kokulimala kungasiza ukugcina amalunga akho eselula futhi kwehlise amathuba okuthi uzoba nokuncipha kwesikhathi eside ebangeni lakho lokunyakaza.

Lokhu akusizi kuphela ngenqubo yokuvuselela, kepha futhi kukusiza ukuba ube nokuhamba okwanele ukwenza imisebenzi yansuku zonke futhi uqhubeke nokubamba iqhaza emisebenzini othanda ukuyenza.