Ukuzivocavoca Okuhamba Ngamahlombe kanye Nokunweba

-Delile

• Ukuhamba kuqhathaniswa nokuguquguquka
• Ukuzivocavoca ukuhamba kwamahlombe
• 1. Ukuma kwengalo emi
• 2. Ukudlula ehlombe
• 3. Imigqa ephezulu ukuya phansi
• 4. Reverse fly
• 5. Ukuzungezisa nge-dumbbell
• Ukuhamba ehlombe kuyelula
• 6. Welula ingalo
• 7. Ukwelala okulele
• 8. Ukwelulwa komnyango
• 9. Ukunwetshwa kwesifuba
• 10. Iposi Lomntwana
• Amathiphu okuphepha
• Okubalulekile

Noma ngabe unamahlombe emahlombe, uyalulama ekulimaleni, noma umane ufuna ukukhulisa amandla emisipha yakho yehlombe, kukhona ukunweba nokuzivocavoca okuqondile okungasiza kakhulu.

Kubandakanya ukuzivocavoca okuqondene nehlombe nokwelula kuhlelo lwakho lokuzivocavoca jikelele kungasiza ekwandiseni ukuhamba kwehlombe nokuguquguquka kwakho. Lokhu kuhamba kungakha namandla emahlombe akho, kuthuthukise ukusebenza kwehlombe lakho, futhi kuvimbele ukulimala.

Qhubeka ufunda ukuze ufunde kabanzi ngokuzivocavoca kwamahlombe nokwelula okungasiza ukukhulisa imfanelo yakho yokusebenza futhi kukwenze kube lula ukuhambisa amahlombe akho.

Ukuhamba kuqhathaniswa nokuguquguquka

Ukuhamba nokuguquguquka kuvame ukusetshenziswa ngokungafani, kodwa akuyona into efanayo, kusho u-Alan Snyder PT, DPT.

Ukuvumelana nezimo kubhekisa emandleni emisipha yokwelula. Ukuhamba, ngakolunye uhlangothi, yikhono lejoyini lokuhamba ebangeni eligcwele lokunyakaza. Ngenkathi bobabili bebhekisa ebangeni eliphelele lokunyakaza ehlombe, kubalulekile ukwazi ukuthi umkhawulo uvelaphi.

“Njengomelaphi womzimba, ukuhamba ngokuhlanganyela kanye ne-biomechanics yangempela yebhola nokuhlangana kwesokhethi kudlala indima enkulu kakhulu ekungasebenzi kahle,” kuchaza uSnyder.

Ukuzivocavoca ukuhamba kwamahlombe

Ukwenza izivivinyo eziqondene nehlombe, njengalezi ezichazwe ngezansi, kungasiza ekwakheni amandla nokuhamba emisipheni nasemajoyini akho ehlombe. Lezi zivivinyo zingasiza futhi ekuvimbeleni ukuqina nokulimala okulandelayo.

Ngaphambi kokwenza noma ikuphi kwalokhu kuzivocavoca, chitha imizuzu engu-5 kuya kwengu-10 ufudumeza ngokululeka komzimba okunamandla okufana nemijikelezo yengalo, ukushwiba kwengalo nokujikeleza komgogodla.

"Ukuzifudumeza ngale ndlela kuhle ekwandiseni ukugeleza kwegazi liye endaweni ethile, okusiza futhi ekusebenzeni jikelele," kuchaza uSnyder.

Uma ululama ekulimaleni kwehlombe noma ekuhlinzweni, sebenzisana nodokotela ongokomzimba ongakusiza wenze izivivinyo ezifanele futhi welule isimo sakho.

1. Ukuma kwengalo emi

Lokhu kungukuzivocavoca okuhle okunamandla okusiza ukwandisa ukugeleza kwegazi elihlangothini lehlombe.

Ukwenza lo msebenzi njengengxenye ye-warmup ngaphambi kokwenza izivivinyo zomzimba ongaphezulu kungathuthukisa ukuhamba nokuguquguquka emahlombe akho nasemhlane ongaphezulu.

Ukwenza lo msebenzi:

1. Yima mude izingalo zakho zisemaceleni akho.
2. Bandakanya umnyombo wakho bese uvulela izingalo zakho phambili zize zibe phezulu ngangokunokwenzeka. Qiniseka ukuthi awuphakamisi amahlombe akho.
3. Buyisela izingalo zakho endaweni yokuqala bese uphinda.
4. Yenza lokhu kunyakaza imizuzwana engama-30 kuye kwangama-60.

2. Ukudlula ehlombe

Ukuvivinya umzimba kwehlombe kusiza ukukhulisa ukuhamba ngokuhlanganyela ngenkathi kusabandakanya imisipha ezungezile yehlombe.

Lokhu kuvivinya kudinga ukubamba induku ende, njengenduku yomshanelo noma ipayipi le-PVC.

Ukwenza lo msebenzi:

1. Yima ngezinyawo zakho zihlukaniswe ububanzi emahlombe nezingalo zakho ziphambi komzimba wakho.
2. Bamba induku, njengombhobho womshanelo noma ipayipi le-PVC, ngokubamba ngokweqile. Izingalo zakho zizoba banzi kunobubanzi behlombe. Qiniseka ukuthi induku noma ipayipi liyahambisana naphansi.
3. Faka umnyombo wakho bese uphakamisa kancane kancane umshanelo noma ipayipi ngaphezu kwekhanda lakho, ugcine izingalo zakho ziqonde. Hamba kuphela ngokunethezeka.
4. Bamba ukuma imizuzu embalwa.
5. Buyela endaweni yokuqala.
6. Phinda izikhathi ezi-5.

3. Imigqa ephezulu ukuya phansi

Ngokusho kukaSnyder, imigqa ye-hi-to-low iyiphonsela inselelo impela imisipha yangaphezulu nangemuva ye-thoracic, enikezela ngozinzo olukhulu ekuhlanganeni kwehlombe. Lo msebenzi udinga ibhande lokumelana. Futhi ungenza lo msebenzi ejimini usebenzisa umshini wentambo.

Ukwenza lo msebenzi:

1. Vikela ibhande lokumelana nento eqinile ngenhla kobude behlombe.
2. Guqa phansi ngedolo elilodwa bese ubamba ibhande ngesandla esiphambene. Esinye isandla singaphumula eceleni kwakho.
3. Donsela ibhendi emzimbeni wakho ngenkathi ugcina i-torso yakho nengalo iqonde. Gxila ekukhipheni amahlombe ndawonye.
4. Buyela endaweni yokuqala bese uphinda.
5. Yenza amasethi ama-2-3 wokuphindaphinda okuyishumi ohlangothini ngalunye.

4. Reverse fly

Njengemigqa ephezulu ukuya ezansi, ukuzivocavoca okuphindayo kubhekisa emisipheni engenhla nangemuva ye-thoracic enikezela ukuzinza okuningi ekuhlanganyeleni kwehlombe. Lokhu kuvivinya umzimba kudinga isethi yama-dumbbells akhanyayo.

Ukwenza lo msebenzi:

1. Bamba i-dumbbell esandleni ngasinye.
2. Yima izinyawo zakho zihlukanisiwe ububanzi, amadolo agobile.
3. Faka umongo wakho bese ugoba phambili okhalweni. Gcina umhlane wakho uqonde. Izingalo zakho zizokwelulwa.
4. Phakamisa izingalo zakho kude nomzimba wakho. Gxila ekukhipheni amahlombe akho ehlombe ndawonye. Misa lapho ufika ekuphakameni kwehlombe.
5. Kancane kancane buyela endaweni yokuqala bese uphinda.
6. Yenza amasethi ama-3 okuphindwayo okungu-10.

5. Ukuzungezisa nge-dumbbell

Ukuzungezisa nge-dumbbell kukuvumela ukuthi ufudumale ihlombe ngaphezulu nangokusakaza ukunyakaza. Ngokusho kukaSnyder, lokhu kungumkhuba ojwayelekile wabasubathi abaningi abelula izingalo zabo ngaphezulu futhi bazungeze ngaphandle ngesikhathi semidlalo yabo.

Ukwenza lo msebenzi:

1. Yima ngezinyawo zakho ububanzi behlombe ngenkathi uphethe i-dumbbell ekhanyayo esandleni sakho sokunene.
2. Phakamisa ingalo yakho ukuze indololwane yakho iphakame ehlombe. Ingaphambili lesandla sakho lizobe libheke phansi.
3. Zungezisa ihlombe lakho ukuletha ingalo nesisindo sakho ukuze isandla sakho siphakanyiselwe phezulu ophahleni.
4. Kancane kancane buyela endaweni yokuqala bese uphinda ngaphambi kokushintsha izinhlangothi.
5. Yenza amasethi ama-2-3 wokuphindaphinda okungu-12 engalweni ngayinye.

Ukuhamba ehlombe kuyelula

Inzuzo enkulu yokwelula ihlombe, kusho uSnyder, ukuvimbela ukulimala emisipheni nasemalungeni.

Njengoba ukunwetshwa okubalwe ngezansi kuwela ngaphansi kwesigaba se-static stretches, cabanga ukukwenza ngemuva kokuzivocavoca noma ngokushesha ulandela ukufudumala okubandakanya ukunwetshwa okunamandla.

6. Welula ingalo

Ukwelulwa kwengalo yesiphambano kuhlose imisipha yekhafu ye-rotator. Kufanele uzizwe unweba kahle emahlombe angemuva.

Ukuze wenze lokhu kunweba:

1. Yima ngezinyawo zakho zingaphansi kobubanzi behlombe uhlukanise bese uletha ingalo yakho yangakwesokudla ize ibe ngaphansi kancane kobude behlombe.
2. Beka isandla sakho sobunxele endololwaneni yakho yangakwesokudla bese udonsa ngobumnene ingalo yakho yangakwesokudla emzimbeni wakho usebenzisa isandla sobunxele ukusekela ingalo yakho.
3. Bamba lesi sikhundla amasekhondi afinyelela kwangu-30.
4. Phinda ngakolunye uhlangothi.
5. Yenza uhlangothi ngalunye izikhathi ezi-3-5.

7. Ukwelala okulele

USnyder uthanda ukwelulwa kokulala ngoba kuyindlela enhle kakhulu yokusebenzisa ukujikeleza kwangaphakathi kwehlombe.

Lokhu kunwebeka kuvame ukunconywa lapho ubhekene nokulimala ehlombe noma ngesikhathi sokuvuselelwa.

Ngenkathi ungakwelula lokhu ezinhlangothini zombili zempilo ejwayelekile, uma unokulimala, ukugcizelela kufanele kube ohlangothini oluthintekile.

Ukuze wenze lokhu kunweba:

1. Lala ohlangothini oluthintekile. Uma ungenakho ukulimala noma ubuhlungu, khetha uhlangothi ozoqala ngalo. Ihlombe lakho kufanele lifakwe ngaphansi kwakho.
2. Letha indololwane yakho uqonde ngqo ehlombe bese ugobise le ngalo, ukuze iminwe yakho ikhombe ophahleni. Lesi isikhundla sokuqala.
3. Ngenisa ngobumnene le ngalo phansi usebenzisa ingalo engathintekile. Misa lapho uzizwa welula ngemuva kwehlombe lakho elithintekile.
4. Bamba lesi sikhundla amasekhondi afinyelela kwangu-30.
5. Phindaphinda kathathu ngaphambi kokushintsha izinhlangothi.

8. Ukwelulwa komnyango

Ukwelulwa komnyango kukuvumela ukuthi welule uhlangothi ngalunye lwesifuba sakho ngawodwana, okusiza uma uhlangothi olunye luqine kunolunye.

Lokhu kunwebeka kusiza ukuvula imisipha ye-pectoralis esifubeni sakho futhi kwandise ububanzi bokunyakaza emahlombe akho.

Ukuze wenze lokhu kunweba:

1. Yima emnyango ngezindololwane nezingalo ezakha i-angle engama-90 degree. Izinyawo zakho kufanele zibe sesimweni sokuqhekeka.
2. Nyusa ingalo yakho yangakwesokudla ukuphakama kwamahlombe bese ubeka intende yesandla sakho nengalo yakho emnyango.
3. Ncika ngobumnene ekunwebeni, kuphela kuze kube sekunethezekeni.
4. Bamba ukwelula kuze kube yimizuzwana engama-30.
5. Shintsha izinhlangothi bese uphinda. Enzeni ohlangothini ngalunye izikhathi 2-3.

9. Ukunwetshwa kwesifuba

Ukunwetshwa kwesifuba kuyindlela enhle yokwelula imisipha yakho yangemuva, uvule isifuba sakho, futhi wandise uhla lokunyakaza emahlombe akho. USnyder uthi kungasiza futhi ukwandisa amaphaphu akho ukuze athole i-oxygen kangcono.

Ukuze wenze lokhu kunweba:

1. Yima mude ngezinyawo zakho ndawonye.
2. Bamba ukuphela kwethawula noma ibhande lokuzivocavoca esandleni ngasinye, izingalo zakho ngemuva komzimba wakho.
3. Sebenzisa ithawula noma ibhande ukusiza ukuhambisa izindwani zamahlombe akho ndawonye bese uvula isifuba sakho. Lokhu kuzokubangela ukuthi ubheke ophahleni.
4. Bamba le pose imizuzu engafika kwengu-30.
5. Phinda izikhathi 3-5.

10. Iposi Lomntwana

Ngokuvamile okwaziwa njengokunyakaza kwe-yoga, uSnyder uthi i-Child's Pose iyindlela enhle yokuvula ukuhlangana kwehlombe ku-flexion (phambili ukugoba) nokwelula imisipha yakho ye-latissimus dorsi, noma i-lat. Umhlane wakho ongezansi nawo ungazuza kulokhu ukuma.

Ukuze wenze lokhu kunweba:

1. Guqa emethini wokuzivocavoca. Qiniseka ukuthi umzimba wakho ume mpo.
2. Khasa kancane izandla zakho phambili kuze kube yilapho izingalo zakho zelulwa phambi kwakho. Gcina ubheke phansi.
3. Yehlisa isibilini sakho emathangeni akho nasebunzini lakho phansi.
4. Bamba lesi sikhundla ngenkathi uphefumula kathathu.
5. Phinda izikhathi 3-5.

Amathiphu okuphepha

Ukugcina ukuzivocavoca kwehlombe lakho kuphephile futhi kusebenza, gcina lawa macebiso engqondweni.

• Yima uma uzwa ubuhlungu. Ukungakhululeki okuncane kujwayelekile, kepha akufanele uzwe ubuhlungu obubukhali ngenkathi wenza lezi zivivinyo noma ukuzelula. Yima khona manjalo uma uzwa ubuhlungu.
• Khumbula ukuphefumula. Ukuphefumula kungasiza ekunciphiseni ukucindezeleka nokuqina emahlombe akho, emuva, nakuwo wonke umzimba wakho. Ukuphefumula kahle kungakusiza futhi ukuba wenze ukuzivocavoca umzimba noma welule isikhathi eside.
• Qala kancane. Uma umusha ukuzivocavoca noma ukwenza izivivinyo zamahlombe, ungazami ukwenza okuningi kakhulu ngokushesha okukhulu. Qala ngokuzivocavoca okumbalwa nokwelula ekuqaleni, bese ufaka okuningi njengoba uzakhela amandla.
• Buza nodokotela wakho noma owelapha ngokomzimba. Uma uke wahlinzwa ehlombe, walimala, noma waba nobuhlungu obuningi emahlombe, kubalulekile ukuthi uhlole udokotela wakho noma owelapha ngokomzimba ngaphambi kokwenza izivivinyo zokuhamba kwamahlombe nokwelula.

Okubalulekile

Noma ngabe ungumgijimi, umthandi wokuzivocavoca, noma uzama nje ukuthuthukisa impilo, amandla, nokuhamba kwemisipha namahlombe akho, ukuzivocavoca kwamahlombe nokuzinweba okuthile kuyingxenye ebalulekile yanoma iyiphi inqubo yokuzivocavoca.

Ukwenza izivivinyo eziqondiswe emahlombe nokwelula kungasiza:

• khulisa ibanga lakho lokunyakaza
• ukunciphisa ukungezwani
• thuthukisa ukuguquguquka
• ukuvimbela ukulimala

Uma umusha ekuzivocavoca amahlombe nokwelula, cabanga ukusebenza nomqeqeshi womuntu siqu noma owelapha ngokomzimba. Bangakusiza wenze ukunyakaza ngefomu nangendlela efanele.