Isinqumo Esemuva 5 Amathuluzi Okugijima Adumile

-Delile

• I-Kinesio Athletic Tape
• Ukuminyanisa Wear
• Ama-Roller Foam
• Izinsimbi Zamadolo
• Amabhavu Eqhwa
• Buyekeza kwe-

Ngokuthile ongakwenza (ngokuzenzisa) ungenazihlangu futhi uhamba ze, ukuqiniseka ukuthi kuza nezinto eziningi. Kepha kuzokusiza ukuthi ugijime noma ulimaze isikhwama sakho semali? Sithinte ochwepheshe abaphambili bezemidlalo kanye nocwaningo lwakamuva ukuze sithole ukuthi izingcezu ezinhlanu zamagiya ashisa kakhulu njengamanje asebenza kahle kangakanani.

I-Kinesio Athletic Tape

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Uma uthatha noma yimuphi umugqa wokuqala womjaho, nakanjani uzobona abantu bembozwe kulezi zingcezu zeteyiphu enemibala ethembisa ukukusiza ugijime ngezingcezu zedolo, amadolo amabi, nokunye ukulimala okunobuhlungu obuncane. Ukusuka kolunye uhlangothi kuye kolunye lwesicubu esinikeziwe, kuthiwa kungasiza noma kuvimbele leso sicubu ekuqhumeni ngokusinikeza impendulo ezwakalayo, ngokusho kukadokotela wezempilo uMichael Silverman, umxhumanisi weTisch Performance Center eSibhedlela Sokuhlinzwa Okukhethekile. "Uma imisipha isebenza kakhulu, uyayivalela. Noma kunjalo."

Isinqumo: Ucwaningo olushicilelwe ku Ijenali ye-Manipulative Physiotherapy iphakamisa ukuthi itheyipu inganikeza imiphumela efanayo yokuvuselela emithi yokwelapha ephathwayo efana nokubhucungwa. "I-tape esetshenziswe kahle ingasiza ekubuyiseleni ukulimala ngokukhuthaza amaphethini okunyakaza avumayo," kusho uJanet Hamilton, isazi sokuvivinya umzimba e-Running Strong e-Atlanta. Ukuze uthole imiphumela ehamba phambili, u-Silverman uncoma ukuthi uvakashele I-Kinesio Taping Practitioner Eqinisekisiwe-noma i-CKTP kafushane.

Ukuminyanisa Wear

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Ukucindezelwa okuqinile nokunwebekayo kwabagijimi-kungaba okokusebenza kwesokisi, izikhindi, noma ingalo noma umkhono wenkonyane-usebenza ngokucindezela ingxenye yomzimba ethintekile ukuze igazi lingahlangani, kusho u-Hamilton. Futhi ngegazi eliningi elibuyisela ezinhliziyweni ukuphindaphinda, abagijimi abazigqokayo balindele ukugijimela kude, ngokushesha, futhi ngobuhlungu obuncane.

Isinqumo: Ucwaningo lapha luxubene, kepha kahle impela bonke ochwepheshe bayavuma amasokisi wokucindezelwa (noma noma yiliphi igiya lokucindezela lolo daba) akuyona into eshintsha umdlalo. Noma kunjalo, lokho akusho ukuthi abakwazi ukusiza. Isibonelo, isifundo esisodwa sabagijimi abancintisanayo ku- Ijenali yamandla kanye ne-Conditioning ithole ukuthi labo abagqoke izingubo zokucindezelwa ngaphansi kwedolo abazange bagijime ngokushesha, kodwa babe namandla amakhulu emilenzeni ngemva kokuqeda isivivinyo sesikhathi esingu-10-km. Ucwaningo lukhombisa ukuthi abagijimi abagqoka amagiya okucindezela baba nobuhlungu obuncane bomlenze kanye namazinga aphansi e-lactate yegazi yangemva kokusebenza (i-exercise byproduct), okungahumushela ukululama okusheshayo, kusho uSilverman. "Uma uzizwa sengathi iyakusebenzela, yiya khona."

Ama-Roller Foam

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Uma uke wakhipha, uyazi ukuthi kubuhlungu kangakanani-nokuthi kufanele kudambise kanjani ubuhlungu nokusheshisa ukululama. Kepha kusebenza kanjani? Uhlobo lokukhululwa kwe-myofascial, okufanele lushelele futhi lunwebe imisipha eqinile ngokuphula ama-adhesions kanye nezicubu ezibomvu ezakha ezicutshini ezijulile ngesikhathi sokuzivocavoca, kuchaza uSilverman.

Isinqumo: Ochwepheshe bavumelana ngazwi linye ukuthi iyasebenza ngempela. "Lapho kwenziwa njalo, ukugoqa amagwebu kungakhuphula ukuhamba, kunciphise ubuhlungu besicubu, futhi kuthuthukise ukuguquguquka," kusho u-Anthony Wall, isazi sokuzivocavoca umzimba nomqondisi wezemfundo yobungcweti kwi-American Council on Exercise. Khumbula nje: Ukungaguquguquki kubaluleke kakhulu kunokuba ujule kangakanani. Futhi-noma kungaba yinselele ekuqaleni-kubalulekile ukuphefumula ngobuhlungu ukuze uphumule imisipha yakho. "Uma uphumule, uyakwazi ukuthola izinga elingcono lokucindezelwa. Imisipha yakho ayilwi nalawo mandla," kusho uWall, ophawula ukuthi ungazigingqa kancane ngaphambi kokuzivocavoca ukuze wandise ukugeleza kwegazi futhi ufudumeze imisipha yakho. .

Izinsimbi Zamadolo

U-Getty

Kunesizathu sokuthi "idolo elibi" lifana ncamashi ne "idolo lomgijimi": Cishe amaphesenti angama-40 akho konke ukulimala okugadlayo kushaya idolo. Futhi izisekelo zamadolo-ngenkathi zihluka ngosayizi, ukwakheka, kanye nezinto ezibonakalayo-konke kungasiza ukunikeza ukusekelwa okuthile ukuze kudambise izinhlungu, akunjalo?

Isinqumo: Kuyisibambiso, hhayi ukwelashwa konke. "Yisebenzise kancane," kweluleka uWall, ophawula ukuthi ukuhlinzeka ukwesekwa kwangaphandle kungathatha kuphela idolo lakho kuze kube manje. Udinga futhi ukunquma ukuthi yini inkinga okuyiyona futhi uyixazulule. "Okokubamba okungcono kakhulu emhlabeni amandla amakhulu emisipheni eyenzelwe ukuxhasa idolo," kusho uHamilton. "Lokho kusho ukuthi kunemisipha eqinile impela, ama-glutes aqinile, ama-quads, nemisipha. Futhi ungakhohlwa ngemisipha yethole. Nabo bayawela emadolweni!"

Amabhavu Eqhwa

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Umugqa wokuqala wokuzivikela cishe kunoma yikuphi ukulimala okugijimayo yi-R-I-C-E (Ukuphumula, Ice, Ukuminyanisa, Ukuphakama). Kodwa eminyakeni yamuva nje, abagijimi baye basuka ekusebenziseni i-ice pack baye eqakaleni eliphefumulelwe bahlala kabuhlungu kubhavu weqhwa ukuze bavimbele ukulimala kanye nokululama kokujima, uSilverman.

Isinqumo: "Umzimba wakho uvutha ngempela ngemuva kwesikhathi eside, futhi iqhwa nakanjani lizosiza ekulawuleni lokho," kusho uSilverman, ophawula ukuthi ukuvuvukala kungadala imisipha ethile ukuthi iyeke nje ukusebenza, okungaholela ekuxhumeni, ukungalingani, nokulimala. Awukwazi ukubekezelela amakhaza? UHamilton uthole ukuthi abasubathi bakhe bazizwa bekhululeka emanzini apholile njengamakhaza. "Abadlali bami abaningi babika ukuthi imizuzu eyi-10 ibonakala isebenza kahle njengoba ineminyaka engama-20 futhi," esho.

Buyekeza kwe-