Izinhlungu Zokugijima Eziyi-10—Nendlela Yokuzilungisa

-Delile

• Unokunambitheka kwensimbi emlonyeni wakho.
• Unyawo lwakho lulala.
• Uzwa ubuhlungu phakathi kwezinzwani zakho.
• Ikhala lakho liyagijima.
• Uzwa ubuhlungu emahlombe akho.
• Imilenze yakho iyaluma.
• Unobuhlungu entanyeni yakho.
• Amazinyo akho abuhlungu.
• Ingaphakathi lendlebe yakho libuhlungu.
• Iminwe yakho iyavuvukala.
• Buyekeza kwe-

Uma ungumuntu oshisekayo noma ungumgijimi nje wokungcebeleka, kungenzeka ukuthi uhlangabezane nokulimala kohlobo oluthile osukwini lwakho. Kodwa ngaphandle kokulimala okuvamile okufana nokuguqa komgijimi, ukuqhekeka kwengcindezi, noma i-plantar fasciitis engakugcina ubekelwe eceleni, kukhona nezimpawu eziningi ezicasulayo nezivame ukuba buhlungu abagijimi abaningi ababhekana nazo ezingaziwa kangako futhi ezingakhulunywa kangako ngazo. Sikhuluma ngezinto ezifana nekhala eligelezayo, imilenze elumayo, noma ubuhlungu emazinyweni akho-uhlobo lwento oyi-google ngemuva kokugijima ukuze uthole ukuthi ngabe ukhona yini omunye emhlabeni oke wabhekana nento efanayo futhi uma kukhona ongakwenza. yenza ngakho.

Izindaba ezinhle: Awuwedwa. Ngakho-ke, yeka ukuphuma. Bheka izixazululo zethu ezitholwe ngochwepheshe kuzo zonke lezo zinkinga ezingaqondakali eziqondene nawe ongakaze ukwazi ukuziqonda.

Unokunambitheka kwensimbi emlonyeni wakho.

Kungani kwenzeka: Wake wakuzwa ukunambitheka okuyinsimbi noma okwegazi emlonyeni wakho ngenkathi uphume isikhathi eside? Lokhu cishe kuwumphumela wokuthi uziphushele ngaphezu kwalokho umzimba wakho ongakwazi ukukuthwala ezingeni lakho lamanje lokujima, kusho uJosh Sandell, uchwepheshe wemithi yezemidlalo kanye nesikhulu esiphezulu sezokwelapha ku-Orthology. Lapho uzikhandla, amangqamuzana egazi abomvu anganqwabelana emaphashini. Ngemuva kwalokho amanye alawo maseli abomvu egazi (aqukethe i-iron) athuthelwa emlonyeni wakho nge-mucus, okuholela kulokho kunambitheka kwensimbi, kusho uSandell.

Ilungiswa kanjani: Uma uzama ukwenza okuningi kakhulu ngokushesha okukhulu, buyisela emuva notch bese unika umzimba wakho ithuba lokuzivumelanisa nomthwalo wakho omusha wokugijima. Uma u akazange ukweqisa kakhulu lapho ugijima noma uhlangabezana nezimpawu ezengeziwe njengokuphelelwa umoya, funa uchwepheshe wezokwelapha, ngoba lolu phawu lungase lubonise ukuthi inhliziyo yakho ayisebenzi kahle. Akunandaba, "ukunambitheka kwensimbi emlonyeni ngesikhathi sokugijima akuyona into enganakwa," uyaxwayisa.

Unyawo lwakho lulala.

Kungani kwenzeka: Uma unyawo lwakho lulala ngenkathi uhleli etafuleni lakho, mhlawumbe awucabangi lutho ngakho. Kepha uma kwenzeka ngenkathi ubalekile, kungaba buhlungu, ingasaphathwa eyokwethusa. Izindaba (ezithile) ezimnandi ukuthi ukuba ndikindiki konyawo ngokuvamile kuyisimo esihlobene nezinzwa esihlobene nezicathulo zakho, kusho uTony D'Angelo, ongumelaphi onelayisense ngokomzimba nomqeqeshi wezemidlalo oqinisekisiwe osebenze nabadlali abangochwepheshe. (I-FYI, ukugqoka izicathulo ezingalungile kungenye yamaphutha ayisishiyagalombili wonke umgijimi awenzayo.)

Ilungiswa kanjani: Hlola usayizi wesicathulo sakho sokugijima. Abagijimi abaningi badinga amateki asayizi ogcwele ngokugcwele kunezicathulo zasemgwaqweni ukuze bashiye isikhala sokwanda kwezinyawo ngenkathi begijima, kusho uD'Angelo. Uma ukulinganisa akusizi, bheka ukubekwa kokuthungwa noma ukugoqwa noma ucabange ukuzama umkhiqizo ohluke ngokuphelele.

Uzwa ubuhlungu phakathi kwezinzwani zakho.

Kungani kwenzeka: Ubuhlungu obuphansi noma phakathi kwezinzwani buvame ukubangelwa okuthile okwedlulele esimisweni sakho-mhlawumbe igxathu lakho noma futhi, uhlobo lwesicathulo osigqokile, kusho uSandell. Uma ibhokisi lakho lezinzwane lilincane kakhulu, lingase lifinyeze izinzwane zakho futhi libangele ukucindezelwa emithanjeni egijima phakathi kwezinzwane zakho, okungase kukubangele ubuhlungu noma ngisho nokuba ndikindiki. Uma ubuhlungu bubonakala buvela ngaphansi kwezinzwane zakho, ungase uthembele kakhulu ekusebenzeni kwe-forefoot, okubangela amandla okucindezela akhuphukayo aqoqana phakathi nokugijima kwakho, uthi.

Ilungiswa kanjani: Cela othile ahlole kabusha ama-sneak akho agijimayo. Ungakwazi ukudambisa izinhlungu zakho ngokuthola nje isicathulo esinebhokisi elikhudlwana lezinzwane ukuze uvumele izinyawo zakho zivuvuke lapho ugijima (umphumela ongaseceleni ovamile ngokuphelele), kusho uSandell. Futhi ngenkathi ukusebenzisa i-forefoot kungaba yindlela ekufanele, qiniseka ukuthi awugijimeli phambili kakhulu ezinzwaneni zakho-lokho kungadala ukucindezeleka okungadingekile. (Okuhlobene: Ungayinquma kanjani i-Running Gait yakho nokuthi kungani kubalulekile)

Ikhala lakho liyagijima.

Kungani kwenzeka: Uma uhlala unekhala eligijimayo kuphela ngenkathi usebenza, futhi unqume isimo sezokwelapha njengama-polyp nasal, noma ukutheleleka, ungacabanga ukuthi une-rhinitis ebangelwa ukuvivinya umzimba, kusho uJohn Gallucci, owelapha ngokomzimba nomeluleki wemithi yezemidlalo abasubathi. Lokhu kubukeka kufana ne-allergen rhinitis (aka hay fever noma nje ukungezwani komzimba okudala) futhi kungadala izimpawu ezinjengekhala eligijimayo, ukuminyana, nokuthimula ngesikhathi sokuzivocavoca okukhulu. Lezi zimpawu zivame kakhulu ebusika, kubantu asebevele benenkinga yokungezwani komzimba namakhala, nakubantu abavame ukuzivocavoca ngaphandle, kusho uGallucci. Futhi yize kungenakukulimaza, kungacasula kakhulu ukukhumbula ukuletha izicubu njalo lapho uphuma. (Okuhlobene: Izinto ze-5 Therapists Zifuna Abagijimi Baqale Ukwenza Manje)

Ilungiswa kanjani: Ukusiza ukunciphisa izimpawu, zama ukusebenzisa isifutho samakhala ngaphambi kokuthi uphume, kusho yena. Futhi njengoba i-rhinitis ebangelwa ukuvivinya umzimba ivame kakhulu ngaphandle, zama ukugijima ngaphakathi noma kude nanoma yimiphi imigwaqo ephithizelayo lapho i-nitrogen dioxide ingase iphakanyiswe khona emshinini wezimoto, kunezela uSandell.

Uzwa ubuhlungu emahlombe akho.

Kungani kwenzeka: Buza abagijimi abanele (noma i-troll Reddit), futhi uzobona ukuthi ubuhlungu ohlangothini lwehlombe-ohlangothini lwesokunene ikakhulukazi-empeleni kuyisikhalazo esijwayelekile. "Esinye sezizathu ezivame kakhulu ukuthi kungani abagijimi bekuzwa lokhu kungenxa yokuthi ngokungazi badonsa izindwani zamahlombe lapho begijima, okwenza kube nokwanda okukhulu endaweni yasemahlombe nasentanyeni," kuchaza uKirk Campbell, MD, udokotela ohlinzayo wezokwelapha kanye nomsizi uprofesa wokuhlinzwa kwamathambo e-NYU Langone Medical Center. Uma le misipha ihlala inenkontileka isikhathi eside, lokhu kungaholela ebuhlungwini nasekuhluphekeni, kusho uDkt Campbell.

Ilungiswa kanjani: Uma kuzwakala sengathi ungena kulesi sigaba esingenhla (futhi awubuzwa ubuhlungu behlombe ngaphandle kokugijima), izindaba ezinhle ukuthi ukulungiswa kwakho kumane kuyindaba yokusebenza kwifomu lakho, usho kanjalo. Kungakuhle ukutshala imali ngezikhathi ezimbalwa nomqeqeshi osebenzayo ukuqinisekisa ukuthi ubamba inqubo efanelekile yokusebenza. Kodwa ungenza intuthuko uwedwa ngokugxila ekugcineni amahlombe akho ekhululekile futhi ngokuqaphela indlela oshwiba ngayo izingalo zakho, uyanezela. (Okuhlobene: Ungasithoba Kanjani Isikhumba Esibomvu Ngemuva Kokuzivocavoca)

Imilenze yakho iyaluma.

Kungani kwenzeka: Lo muzwa, owaziwa ngokuthi "ukulunywa umgijimi," ungavela kunoma ngubani owenza i-cardio enamandla, hhayi abagijimi kuphela. Futhi ingasakazeka ngale kwemilenze nayo, kuchaza uGallucci. Lapho nje kukhishwa ezinye izimbangela, njengokungenzeka kube nokungezwani komzimba, isimo sesikhumba, ukutheleleka, kanye nokuphazamiseka okuhlobene nemizwa, lokhu kuzwa kungabangelwa ukusabela kwemvelo komzimba wakho ekukhuphukeni kwenhliziyo ngesikhathi sokuzivocavoca, usho kanjalo. Nansi indlela okusebenza ngayo: "Njengoba izinga lokushaya kwenhliziyo yakho likhula, igazi ligeleza ngokushesha okukhulu, futhi ama-capillaries akho nemithambo engaphakathi kwemisipha yakho iqala ukukhula ngokushesha. Lawa ma-capillaries ahlala evulekile ngesikhathi sokuzivocavoca ukuze avumele ukugeleza kwegazi okwanele. Nokho, lokhu kwandiswa kwama-capillaries kubangela ukuthi izinzwa ezizungezile zikhuthazwe futhi zithumele izexwayiso ebuchosheni obubona ukuzwa njengokulunywa. " (Okuhlobene: Izinto ezi-6 Engifisa Ngazazi Ngokugijima Lapho Ngiqala Ukuqala)

Ilungiswa kanjani: I-Runner's itch itholwa yilabo abaqala uhlelo olusha lokuzivocavoca noma abaye bawa enqoleni isikhathi eside futhi babuyela ku-cardio, kusho uGallucci. Ngamanye amazwi, isixazululo salena silula kakhulu: Qala ukusebenzisa okuningi. Nokho, izindaba ezinhle: “Njengoba nje isikhumba sakho singase sibe bomvu lapho uzivocavoca, imilenze elumayo ayisona isizathu sokukhathazeka ngaphandle kwalapho ukulunywa kuhambisana nokuqunjelwa, ukuphefumula kanzima, ukuvuvukala kolimi noma ubuso, noma amajaqamba esiswini,” kunezela uGallucci. Kulezo zimo, yeka ukugijima futhi uye kudokotela ngokushesha.

Unobuhlungu entanyeni yakho.

Kungani kwenzeka: Ubuhlungu obungaphansi kwentamo buyisinye isikhalazo esivamile esivame ukuba umphumela wefomu elibi lokugijima, kusho u-D'Angelo. Uyachaza: "Uma udlulisela phambili lapho uncika, kubeka ukucindezeleka okwengeziwe kanye nobunzima emisipheni yomgogodla entanyeni ephezulu nasemhlane," kuchaza yena. Yebo, kuyacasula ngenkathi ugijima, kepha ngokuhamba kwesikhathi kungabeka futhi le misipha ekulimaleni.

Ilungiswa kanjani: Gijima ngamahlombe akho phansi futhi ukhululekile (hhayi phezulu ezindlebeni zakho), futhi ugcine isifuba sakho siphakamisela phezulu, kusho uD'Angelo. Cabanga ubude lapho usebenza futhi lokhu kuzosiza ukuthuthukisa iningi lefomu lakho elibi - ikakhulukazi lapho uqala ukukhathala, usho kanjalo. Elinye icebo lokuthuthukisa ifomu lakho nokunciphisa ubungozi bokulimala? Khulisa ukuqeqeshwa kwakho okugxile ekwakheni amandla nokuguquguquka emzimbeni wakho ongaphezulu, intamo, kanye nendawo eyinhloko, kweluleka uDkt. Campbell.

Amazinyo akho abuhlungu.

Kungani kwenzeka: Ubuhlungu bezinyo ekugijimeni kungahle kusuka ekuphazamiseni kancane kuze kuyekethise ngokuphelele. Uma uke wabona udokotela wamazinyo futhi wakhipha ezinye izingqinamba zamazinyo njengezinyo elibolile, izinhlungu zakho zingabangelwa ukugaya amazinyo akho-okunye okubizwa ngokuthi i-bruxism, kusho uSandell.Ngenkathi kwenzeka ngesikhathi sokulala, le reflex engazi lutho nayo ingangena phakathi nezimo ezicindezelayo ngisho nangesikhathi sokuzivocavoca, ikakhulukazi uma uzihlupha ngempela ukuqeda leyo mile yokugcina. Ngaphandle kobuhlungu bamazinyo, ukugaya amazinyo akho nakho kungaholela ekuphathweni ikhanda, ebuhlungwini bemisipha yobuso, nasemhlathini oqinile, usho kanjalo.

Ilungiswa kanjani: Gxila ekugcineni umhlathi wakho ukhululekile ngenkathi izindlela zokuphefumula zingasiza. Noma cabanga ukufaka isivikelo somlomo lapho usebenza. (Okuhlobene: Kungani Ukhwehlela Ngempela Ngemuva Kokuzivocavoca Okuqinile)

Ingaphakathi lendlebe yakho libuhlungu.

Kungani kwenzeka: Izindlebe ezibangelwa ukuzivocavoca zingase zivame kakhulu kubagijimi bebanga elide, ikakhulukazi lapho begijima emakhazeni noma endaweni ephakeme, kusho uSandell. Njengoba kungenzeka uhlangabezane nakho, ukugijima okuphezulu kakhulu kungadala ubuhlungu ngenxa yomehluko phakathi kwengcindezi yangaphandle nengcindezi endlebeni yakho yangaphakathi. Khonamanjalo, umoya obandayo ungadala ukuthi imithambo yegazi icindezeleke, ngakho-ke, ikhawulele ukugeleza kwegazi kuye eardrum, okungadala ubuhlungu.

Ilungiswa kanjani: Ngaphandle kokumboza izindlebe zakho ezibandayo ngesigqoko noma ngebhande lekhanda, ungazama ukuqhamuka nezinye izinsini ekugijimeni kwakho okulandelayo. Ukunyakaza okuhlafunayo kungakwazi ukwelula indlebe yangaphakathi, ikhala, kanye neshubhu elixhumanisa lezi zinto ezimbili ukusiza ukujwayela umehluko wengcindezi phakathi kokuphakama nendlebe yakho, esho. (Okuhlobene: Okwenza Ukuzivocavoca Okunye Kukwenze Uzizwe Ufuna Ukulahla)

Iminwe yakho iyavuvukala.

Kungani kwenzeka: Lokhu kuzwakala kungajwayelekile, kepha iminwe evuvukele iyindlela ejwayelekile, engokwemvelo yokushaya kwenhliziyo okuphezulu, okwenza umzimba uthumele igazi eliningi emisipheni ukusiza ngomthwalo owandayo womsebenzi, kusho uGallucci. "Izandla zethu zinemithambo yegazi eminingi eyandayo ngesikhathi sokuzivocavoca, futhi ukwanda kokuhamba kwegazi kungadala ukuhlangana kwegazi eminweni," kuchaza yena. Ukwenza izinto zibe nzima, noma kunjalo, kunezinye izimbangela ezimbalwa ezingaba khona. Uma ungumdlali wokukhuthazela, iminwe evuvukile kungenzeka ngenxa yokuphuza amanzi amaningi (okudala ukuthi amazinga e-sodium aphele futhi athinte ukusebenza kahle kokugeleza kwegazi), noma kungenjalo, ngoba awufaki i-pre-Workout eyanele, okwenza umzimba wakho ukuze ugcine uketshezi onalo olutholakala endaweni yokugcina.

Ilungiswa kanjani: Ngenkathi ugijima, zama ukungaziqinisi izandla zakho, kodwa kunalokho uzigcine zikhululekile futhi zivuleke kancane. Kuyasiza futhi ukwenza amaphampu ezandla (ukuvulwa nokuvalwa kwezandla), noma ukuphakamisela izandla zakho ngaphezu kwekhanda lakho noma ukwenza imibuthano yengalo njalo ngemizuzu embalwa ukusiza ngokujikeleza kwegazi uma udonsa kanzima. Futhi-ke, qiniseka ukuthi ungena ngokwanele, nabasubathi abakhuthazelayo bathatha ukunakekelwa okwengeziwe ukulinganisela usawoti namanzi.

Buyekeza kwe-