I-Tweak Eyodwa Yokulungisa Ubuhlungu Bedolo Ngenkathi Ugijima

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Izindaba ezinhle: ukuncika ebuhlungwini ngemuva kokugijima kungasiza ukulungisa izinhlungu. Ukutshekisa umzimba wakho phambili lapho ugijima kungasiza ekunciphiseni ukugcwala kwedolo, okungase kunciphise ubuhlungu bedolo (njengedolo lomgijimi) kanye nokulimala okungenzeka, kubika ucwaningo olusha Imithi & Isayensi Kwezemidlalo Nokuzivocavoca.

"Uma ushintshela phambili isikhungo somzimba wakho, sehlisa ithokheni emadolweni akho kunalokho sifaka isisindo okhalweni lwakho," kuchaza umbhali ocwaningayo uChristopher Powers, Ph.D., ongumqondisi obambisene neMusculoskeletal Biomechanics Research Laboratory eNyuvesi yaseSouthern California. Cabanga ngokuqhekeza: Uma wehla ngesifuba sakho uqonde phezulu, uzwa ukusha kuma-quads akho. Uma uncike phambili futhi u-squat, uyizwa ezinqeni zakho. U-Same uyagijima, uyachaza.

Abagijimi abaningi babhekana nobuhlungu obungapheli, ikakhulukazi emadolweni abo, kokubili nangaphandle kwethrekhi. (Thuthukisa ukuhlukunyezwa usuku lonke ngaleli qhinga Elilula Lokuvimbela Ubuhlungu Bedolo.) Indlela ethandwayo yokwelapha idolo lomgijimi ukugxila ekungangeni esithendeni sonyawo lwakho, kodwa esikhundleni sonyawo lwakho lwangaphambili noma phakathi nonyawo.

Futhi ngenkathi ukusebenza ngale ndlela yesiteleka kunciphisa ukulayishwa kwamadolo, kubuye kucindezele ngokweqile eqakaleni, kuchaza Amandla. Lokhu kungaholela ekulimaleni kweqakala njengama-achilles tendinitis angakuyeka umbi nje nedolo eliqothuliwe."Ukuncika phambili lapho ugijima kuyasiza ukususa ingcindezi edolweni, futhi, ngokukufaka ezinqulwini, kuyasiza nokuyisusa eqakaleni," uyanezela.

Ukulungisa kulula: Flex ngaphezulu okhalweni, okuvumela i-torso yakho ukuthi ize phambili amadigri ayisikhombisa kuya kwayi-10. "Kuncane kakhulu, futhi awufuni ukukwenza ngokweqile futhi uncike kakhulu phambili," kuchaza uPowers. (Thola amaphuzu engeziwe Ubuhlungu Bedolo kanye Namathiphu Okugijima nge-Blogger yesivakashi uMarisa D'Adamo.) Ngeshwa, ngaphandle uma uqopha imigijimo yakho ngevidiyo, lokhu kusho ukuthi cishe uzodinga othile ozokubuka-okungaba ngumelaphi womzimba noma umqeqeshi ogijimayo.

Ngisho neseshini eyodwa nje, ingaba yinzuzo emangalisayo, ngakho-ke uchwepheshe angakwazi ukuhlaziya ifomu lakho futhi agqamise noma yiziphi izinkinga ezinkulu, kusho uPowers. “Kungase kukuthathe isikhathi ukukulungisa, kodwa uchwepheshe angakutshela okungenani ukuthi yini engalungile futhi akusize ugweme ubuhlungu bedolo nokulimala,” uyanezela.

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