Isizathu Esimangazayo Sakho Sangaphansi Sibuhlungu Uma Ugijima

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Umhlane wakho ongezansi ungahle ungabonakali udlala indima enkulu ekusebenzeni, kepha ukubamba umzimba wakho ume isikhathi eside kungakwenza ube sengozini yokulimala-ikakhulukazi endaweni engezansi emuva. Yingakho iqembu labaphenyi e-The Ohio State University Wexner Medical Center, ngosizo lweNational Institutes of Health (NIH), lenze ucwaningo lokulingisa ukuthola ukuthi kungani abagijimi bengathola lolu hlobo lobuhlungu nokuthi yini engenziwa ukuvimbela isikhathi eside. (Okuhlobene: Ngabe Kuhlale Kulungile Ukuba Nezinhlungu Ezingezansi Emuva Ngemuva Kokuzivocavoca?)

Umbhali oholayo wocwaningo, u-Ajit Chaudhari, Ph.D., uprofesa osebenzisana naye emnyangweni we-OSU we-kinesiology, udale amamodeli abonakalayo asuselwa kubagijimi bangempela abayisishiyagalombili ukuze abone ukuthi amathambo namalunga athinteka kanjani ngokugijima (bona isithombe).

Lapho ukulingisa sekuqediwe, abacwaningi basebenzise imisipha ehlukene kumgijimi ngamunye, beyenza buthaka futhi ibakhathaze ukuze babone ukuthi wonke umzimba unxephezela kanjani. Kuvela ukuthi ukuba nomgogodla obuthakathaka kungakhuphula umthwalo emgogodleni wakho ngendlela engaholela ezinhlungwini eziseqolo.

"Imisipha ebinxephezela lapho umnyombo ojulile ubuthakathaka idale amandla amakhulu okushefa (ukusunduza nokudonsa amathambo omgogodla) emgogodleni we-lumbar (lapho umgogodla ugobele ngaphakathi ubheke esiswini)," kusho uChaudhari Umumo. "Lawo mandla angabangela ukuthi i-vertebrae ngayinye ishelele komunye nomunye noma iqhubekele eceleni, okubeka ukucindezeleka okwengeziwe ezingxenyeni zomgogodla ezingabangela ubuhlungu obuphansi. ungahle ukwazi ukugijima ngendlela efanayo, nefomu efanayo, kepha uzogcina ulayishe ngokweqile umgogodla ngezindlela ezingadala ukulimala. "

Kepha uChaudhari akakhulumi nge-abs yakho. "Leyo yimisipha ongayibona-yimisipha yakho yaselwandle-futhi ingaphansi kwesikhumba futhi ijwayele ukuba kude kakhulu nomgogodla wakho," usho njalo. Imisipha engaphakathi kwakho ejulile iseduze nomgogodla wakho futhi ivame ukuba mfushane, ixhuma ingxenye eyodwa ye-lumbar spine kwenye. "Uma unamandla, le misipha ibamba umgogodla endaweni, okuholela ekulimazeni okuncane," kusho u-Chaudhari. (Okuhlobene: Izinganekwane ze-Ab Okudingayo Ukuze Uyeke Ukukholelwa Njengamanje)

Kujwayelekile ukuthi abantu, ngisho nabasubathi abasesimweni esihle, bangawunaki umnyombo wabo ojulile, kuchaza uChaudhari. Ngenkathi ama-sit-ups nama-crunches kungasebenza ku-abs yakho, awenzi lutho ngokujula kwakho okujulile. UChaudhari uncoma ukugxila kokuzivocavoca okuphoqa ukuthi ubambe umnyombo wakho endaweni ezinzile, njengamapulangwe namabhuloho ezindaweni ezingazinzile njengebhola leBosu noma ibhalansi yediski. (Kuhlobene: Lezi Zivivinyo Ze-Ab Ziyimfihlo Yokuvimbela Ubuhlungu Obusezansi Bomgogodla)

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