Izizathu Ezingu-10 Ezilimaza Intamo Namahlombe Lapho Ugijima

-Delile

• Ufingqa izibhakela zakho.
• Ubhekisa ikhanda phambili.
• Ubheka phansi emhlabathini.
• Uhlikihla amahlombe akho.
• Upompa izingalo zakho emzimbeni wakho.
• Unokuhamba okuphansi emhlane wakho.
• Umzimba wakho uzizwa uqinile wonke.
• Awunwebeki kahle.
• Uphelelwe amanzi emzimbeni.
• Unengcindezi.
• Buyekeza kwe

Uma kuziwa ekugijimeni, ungase ulindele ubuhlungu obuthile emzimbeni wakho ongezansi: ama-hamstrings aqinile nezinqulu, ama-shin splints, amabhamuza, namajaqamba enkonyane. Kodwa akugcini lapho njalo. Ukugxoba umgwaqo ogandayiwe kungabangela ukungakhululeki entanyeni nasemahlombe akho, kuchaza uGrayson Wickham, D.P.T., C.S.C.S., umsunguli we-Movement Vault. Lokho kungenxa yokuthi uma ugijima, zonke izinyathelo ziyimpinduko, ngakho-ke uma ifomu lomzimba wakho ophezulu lonakalisiwe, ubuhlungu buzoqhubeka bungezele yonke imikhakha, usho kanjalo. Ungacabanga ukuthi lokho kusho ukuthini uma ugijima ibanga elingamamayela angu-7.

Uzwakala ujwayelekile? Nazi ezinye zezizathu eziphezulu ongabhekana nobuhlungu bentamo nehlombe ngesikhathi sokugijima nangemva kokugijima. Futhi, ungayilungisa kanjani inkinga.

Ufingqa izibhakela zakho.

Ukushuba kwenyuka emzimbeni, kusho uYusuf Jeffers, C.P.T., umqeqeshi oyinhloko eMile High Run Club e-NYC. Ngakho-ke uma ugoqa izandla zakho noma wenza isibhakela ngenkathi ugijima, udala ukungezwani okuhamba phakathi kwengalo yakho nengalo engenhla futhi ungene emsipheni we-trapezius (oxhunywe ngqo emhlane nasentanyeni yakho), ekugcineni okuhlala ehlombe lakho futhi intamo. "Uma intamo namahlombe akho kubuhlungu, zama ukuvumela izandla zakho zilenga sengathi uphethe iqanda; awufuni ukuchoboza iqanda, futhi futhi awufuni nokulahla iqanda," kusho uJeffers. Uma iqanda lingasebenzi, zama ukubamba izintambo zama-headphone, ukubona ngeso lengqondo isibhakela esigcwele ama-chips, noma ukugqoka ihembe elinezimbobo zesithupha, uthi, konke lokhu ngethemba lokuthi kuzovumela isikhala esidingeka kakhulu ezintendeni zezandla zakho.

Ubhekisa ikhanda phambili.

Ukuma okubuthakathaka ovame ukubamba emsebenzini kuzohumushela ekumeni okungaqinile ekugijimeni kwakho, futhi esinye sezikhundla ezivame kakhulu emsebenzini sihamba phambili, sibheke phansi, futhi sibuyele emuva, kuchaza uWickham. Ngakho-ke uma usuka kusuku lwehora elingu-8 ukuya kwele-12 usebenza kuleso sikhundla, ngokushesha lapho ugijimela, akuvamile ukuthi uqhubeke nokuhamba ngendlela efanayo ebuthakathaka. Kunalokho, zama ukugijima nalokho u-Wickham akuchaza ngokuthi “intamo engathathi hlangothi,” okuyintamo ene-flexion yemvelo (ikhanda litshekele kancane phansi) namahlombe acindezelwe emhlane wakho. Uma unenkinga yokucindezela amahlombe akho phansi lapho ugijima, uJeffers uncoma ukuzama ukugijima ngezingalo eziqondile eceleni kwakho, bese ubuyela emuva ezindololwaneni ezigoqiwe lapho uzizwa ukhululekile ukubamba intamo engathathi hlangothi.

Ubheka phansi emhlabathini.

Amehlo akho angahle angabonakali ebaluleke kangako uma kukhulunywa ngefomu elisebenzayo, kepha wonke umzimba wakho uzolandela ukubuka kwakho, ngakho-ke kubalulekile ukuwunaka. "Lapho ugijima, faka isilevu sakho ngaphakathi bese ugcina amehlo akho ebheke phezulu," kusho uJeffers. Umzimba wakho ulandela indlela obona ngayo, ngakho-ke uma ubheke phansi phansi, kungathinta indlela obambe ngayo intamo yakho, ethinta ukuma kwamahlombe akho nomhlane wakho, nakho okudala ubuhlungu ezinqeni nasemadolweni akho, njalonjalo, uthi. Empeleni, ukubheka phansi ukumosheka ngayo yonke ifomu lakho lokugijima, okuqinisekile ukuthi kukuzwise ubuhlungu nokungaphatheki kahle hhayi kuphela entanyeni nasemahlombe akho kepha kuyo yonke indawo futhi.

Uhlikihla amahlombe akho.

Njengamanje uyazi ukuthi ukuma okubuthakathaka ekuzingeleni phezu kwesikrini sekhompyutha akushabalali ngomlingo uma uphuma uyogijima. Inkinga, nokho, ukuthi ungase uzame ukunxephezela ukuma kwakho okuxegayo ngesikhathi ugijima ngokusondeza kancane amahlombe akho ezindlebeni zakho, kusho u-Wickham. Ngenkathi ukugijima ngamahlombe amancane emahlombe akho kungahle kungazizwa ungakhululekile ekuqaleni (ungahle ungazi nokuthi uyakwenza), kungadala ukungezwani nokuqina entanyeni yakho uma ugijima ngaleyo ndlela ibanga elide noma isikhathi, uthi UJeffers. Lokhu kuvame lapho uqala khona ukubona ifomu lakho-lapho ukhuphuka i-mileage-ngoba kulapho kungena khona intamo nobuhlungu behlombe. Ukulungiswa? Mane uphonsa amahlombe ehlombe phansi emhlane wakho kancane ngokuphefumula ngakunye futhi uqaphele ukwenza lezo zinguquko phakathi nokugijima kwakho konke.

Upompa izingalo zakho emzimbeni wakho.

Ukusebenza kahle kuyisihluthulelo, kusho uJeffers, hhayi nje ngokuhamba kwakho kuphela. "Abantu bavame ukuhambisa izingalo zabo bengaphandle," usho kanje. "Ukuhambisa izingalo zakho emzimbeni wakho kungabangela ubunzima obungadingekile entanyeni nasemahlombe akho, futhi kumosha amandla amaningi." Zama ukudonsa amahlombe akho phansi nangemuva, goba izingalo zakho nge-90 degree degree endololwaneni yakho, bese uqhubeka nokumpompa, usho kanjalo. "Khumbula, ukunyakaza kwenzeka ehlombe lakho, hhayi endololwaneni yakho. Futhi akuyona indlela yokunyakaza eyeqisayo, iyashelela, ivulekile, futhi iyalawuleka." Izingalo zakho kufanele zisetshenziselwe ukulinganisa ukunyathela kwakho, hhayi ukukuqhubekisela phambili, ukukhiqiza amandla, noma ukusebenzisa amandla, kwengeza u-Wickham. (Bheka izindlela eziningi zokuthuthukisa inqubo yakho yokusebenza.)

Unokuhamba okuphansi emhlane wakho.

Ukuqina phezulu namaphakathi emuva kuzophazamisa ngisho nokuma okuhle kakhulu kokugijima, kusho u-Wickham. Ngezinye izikhathi lokhu kuqina kubangelwa ukuhlala usuku lonke, kodwa ngezinye izikhathi lokhu kuqina kuwumphumela wokuguquguquka okuphansi nokuhamba, noma ngisho nendlela olale ngayo ebusuku. Kepha izindaba ezinhle ukuthi ukuthuthuka kokuguquguquka kungakusiza ugcine ukuma kahle kokugijima futhi uvalelise hhayi ngobuhlungu bentamo nehlombe kuphela, kepha nobuhlungu cishe yonke indawo. Uncoma ukugoqelwa amagwebu, bese wenza okunye ukunweba okuzokhulisa ukuhamba komgogodla we-thoracic (ingxenye engenhla emaphakathi ngemuva).

Izame: Ukujikeleza kwe-Thoracic Spine

Qala kuyo yonke iminwe emine isakaze kancane. Beka isandla sobunxele ngemuva kwekhanda lakho, kodwa gcina isandla sokudla selulelwe phansi phambi kwakho. Zungezisa indololwane yesobunxele esibhakabhakeni ngenkathi ukhipha umoya, welula ingaphambili lomzimba wakho, bese ubamba umoya owodwa ojulile. Shintsha izingalo bese uphinda.

Lokhu kuvivinya kusebenza imisipha yangemuva, yesifuba neyesisu, futhi kuyelula futhi kusiza ekuthuthukiseni ukuhamba komzimba wakho, ngenkathi kunciphisa ukuqina maphakathi kuye emuva, kuchaza uWickham. (Bheka ezinye izinyathelo eziyisishiyagalombili zokubuyela emuva eziqeda ubuhlungu beqolo nokuma okungalungile.)

Umzimba wakho uzizwa uqinile wonke.

Uma unezinhlelo zokugijima isikhathi eside, kodwa ungezwa ukuqina kokuqeqeshwa kwayizolo kusabambe imisipha yakho, vala imizuzwana embalwa bese uginqa igwebu, kusho uWickham. Ukubekezela kuyavuza ekugcineni. Uma ungakwazi ukuhamba kahle, ukungezwani kuzohamba emzimbeni wakho futhi kubangele inkathazo entanyeni nasemahlombe akho kuphela kepha nakwezinye izindawo. Ngezansi: Ubuhlungu obuncane obuzwayo ngaphambi kokuqalisa kwakho, ubuhlungu obuncane okufanele ubuzwe ngesikhathi nangemva kokugijima kwakho, uthi. Ukubaluleka kokuthatha isikhathi sokwelula okunamandla nokugingqika amagwebu ukushaya umgwaqo akunakunakwa.

Awunwebeki kahle.

Ngaphambi nangemva kokugijima, kufanele welule intamo yakho, amahlombe, nomhlane, ngaphezu komzimba wakho ophansi, kusho uJeffers. Ngaphambi kokuba uphumele ngaphandle, yenza ukufudumala komzimba okuphezulu okuguquguqukayo, okufana nalokhu: Gquqa ikhanda lakho liye phambili nangemuva ngenani lezine, bese uzungezisa intamo yakho kwesokunxele nakwesokudla ukubala okune. Ngemuva kwalokho, jikisa izingalo zakho phambili nangemuva, futhi eceleni. “Ngaphambi kokuthi uphume uyogijima yenza ezinye izivivinyo ozibona ababhukudi bama-Olympic bezenza endaweni ye-pool: Roll intamo namahlombe akho, shwiba izingalo zakho, futhi wenze kusebenze kokubili imisipha namalunga,” kusho uJeffers. Ngemuva kwalokho, ngemuva kokugijima, yenza ukunwebeka okungaguquki okubhekise ezicutshini ezilimaza kakhulu.

Uphelelwe amanzi emzimbeni.

Ukuphelelwa ngamanzi emzimbeni kungabangela ukuminca yonke indawo, okuhlanganisa intamo namahlombe,” kusho uWickham. Nakuba kunezinye izizathu ze-neuromuscular zokuthi kungani ungase ube ne-cramp ye-muscle, ukukhumbula ukuphuza amanzi esikhathini esiyihora elilodwa kuya kwezinhlanu ngaphambi kokuba uphume kufanele kusize ukukuvimbela lapho ugijima. Uma ungumuntu ozivocavoca ekuseni, lokhu kubaluleke kakhulu njengoba uWickham ethi umzimba wakho uzovuka ngokwemvelo usuphelelwe amanzi emzimbeni, ngakho-ke ukugijima ngaphambi kokuba uphuze ngokwanele kusho inkinga.

Unengcindezi.

Uma ucindezelekile, umzimba wakho awukwazi ukubhekana nobuhlungu nobuhlungu obungasetshenziswa ukubhekana nabo, kusho uWickham. Ucwaningo olulodwa olwenziwa eNyuvesi yaseTel Aviv, olushicilelwe kumagazini UBUHLUNGU, uthole ukuthi ukucindezeleka kwengqondo kunciphisa amandla akho okumelana nobuhlungu obungokomzimba. Lokho kusho ukuthi ukucindezeleka empeleni kungakhulisa izinhlungu nobuhlungu osubuzwa kakade, kusho u-Wickham.

Futhi, uma usebenza endaweni elele, ucwaningo luthi umzimba wakho uluqonda njengolunengcindezi, empeleni uzodala ukukhishwa kwe-hormone yokucindezeleka i-cortisol okusho ukuthi esikhundleni sokwehlisa amazinga akho okuxineka ngenkathi ugijima (into ekhuthazayo kwabaningi abagijimi), ungabakhulisa, usho kanje.

Ngakho-ke zibuze ukuthi "ngicindezeleke kangakanani esikalini sika-1 kuya ku-10, kanti u-1 ucindezeleke kancane." Futhi uma ungaphezu kuka-7 noma u-8 ekucindezelekeni, wena nomzimba wakho niyozuza ngokwenza umsebenzi osiza ekunciphiseni ukucindezeleka, kuphakamisa uWickham. Kwabanye, ukugijima yilokho okuqeda ukucindezeleka, ngakho-ke uma kunguwe lowo, qhubeka uqhubeke nokugijima kwakho okuhlelile futhi uhlose ukugcina isifuba esiphakanyisiwe futhi ubheke imiphumela engcono kakhulu yengqondo nengokwenyama. Kepha uma ucindezelekile futhi usebenza imisindo efana nomunye umsebenzi ohlwini lwakho lwezinto okufanele uzenze, zama i-yoga, ukuzindla, ukugeza, ukuhamba ngezinyawo, noma umane ugxile kwimizuzu emibili yokuphefumula okujulile.

Buyekeza kwe