Umva yinxalenye ebalulekileyo yomzimba wethu osivumela ukuba sigcine ukuma okuthe tye kwaye senze inani elikhulu lemisebenzi yomzimba. Ukugcina umqolo onempilo kubalulekile ukuqinisekisa ukuba sinokuqhuba imisebenzi yethu yemihla ngemihla ngaphandle kweentlungu okanye ukulinganiselwa. Kukho inkitha ye imithambo yomqolo osempilweni.
Ke ngoko, kweli nqaku siza kukuxelela ukuba yeyiphi imithambo ephambili yomqolo osempilweni kwaye yintoni ukubaluleka kokuba nayo.
Ukubaluleka kokuba nomqolo osempilweni
Esinye sezizathu eziphambili zokuba kutheni kubalulekile ukugcina umqolo onempilo kukuba kunokuchaphazela amandla ethu okwenza imisebenzi yemihla ngemihla. Iintlungu zomqolo zinokwenza kube nzima ukuhlala, ukuma, ukuhamba, kunye nokulala kakuhle. Ukongezelela, umqolo obuthathaka unokukhokelela ekulimaleni kunye nezigulo ezingapheliyo ezinciphisa ukuhamba kwethu kunye nomgangatho wobomi.
Ukugcina i-posture efanelekileyo ngundoqo ekugcineni umqolo ophilileyo. Xa uhleli okanye umile, kubalulekile ukugcina umqolo wakho uthe tye namagxa akho ngasemva. Kukwacetyiswa ukuba ugweme ukuhlala okanye ukuma ixesha elide, njengoko oku kunokubeka uxinzelelo kumqolo wakho kwaye kubangele ubuhlungu bemisipha.
Kwakhona, Ukugcina ubume bomzimba obufanelekileyo kubalulekile ukugcina umqolo osempilweni. Ukuzilolonga rhoqo kunceda ukuqinisa imisipha yakho yangasemva kwaye ugcine ukuma kakuhle. Kwakhona kubalulekile ukuba uqaphele xa uphakamisa izinto ezinzima, kwaye uhlale uqinisekisa ukuba uphakamisa ngemilenze yakho endaweni yomqolo wakho ukuphepha ukwenzakala.
Enye into ebalulekileyo kukugcina ubunzima obusempilweni. Ubunzima obugqithisileyo bubeka uxinzelelo olongezelelweyo kumqolo kwaye kunokukhokelela kwiingxaki zangasemva, ngakumbi kumqolo ophantsi.
Imithambo yomqolo osempilweni
Ukuba nomqolo osempilweni kubalulekile kwimpilo yethu yonke kunye nokuba sempilweni. Umqolo onamandla kwaye oguquguqukayo unokuthintela intlungu, ukulimala kunye nokuphucula ukuma kwethu. Okulandelayo, siza kucacisa imithambo onokuthi uyenze ukugcina umqolo usempilweni.
- Izolula ngasemva: Ukolula kuyindlela enhle yokunciphisa uxinzelelo kunye nokwandisa ukuguquguquka kwimisipha yakho yangasemva. Eminye imizekelo yolulo ibandakanya:
- Ukolula ikati: Guqa phantsi kwaye ubeke izandla zakho namadolo phantsi. Inhale kwaye uphakamise umva wakho phezulu njengoko uphakamisa intloko yakho. Khupha umoya kwaye uhlise intloko ngelixa ugobe umqolo wakho ujonge ezantsi.
- Ukolula kweCobra: Lala ujonge phantsi izandla zakho ziphantsi macala omabini esifuba sakho. Sebenzisa imisipha yakho yangasemva ukuze uphakamise isifuba sakho phantsi ngelixa ugcina imilenze yakho ilungile.
- Ukolulela Inja Ejongise Ezantsi: Qala kwindawo yeplanga kwaye uphakamise isinqe sakho phezulu ukwenza i-V eguqulweyo. Gcina izandla neenyawo zakho emgangathweni kwaye uzame ukuwolula umqolo wakho.
- Ukuqinisa umqolo: Izihlunu ezinamandla zinokuthintela ukulimala kunye nokuphucula ukuma. Eminye imizekelo yemithambo yokuqinisa umqolo ibandakanya:
- Umqolo weDumbbell: Bamba i-dumbbell kwisandla ngasinye kwaye uphumle ubunzima bomzimba wakho kwibhentshi yokutyekela. Phakamisa ii-dumbbells emacaleni esifuba sakho ngelixa ugcina iingqiniba zakho kufutshane nomzimba wakho.
- Utsalo-phezulu: Thatha ibha enezandla zakho zijonge ngaphandle kwaye iingalo zakho zithe tye. Phakamisa umzimba wakho kwibar ngelixa ugcina iingqiniba zakho kufutshane nomzimba wakho.
- Izandiso ezingasemva: Lala ujonge phantsi izandla zakho zisemva kwentloko yakho. Sebenzisa imisipha yakho yangasemva ukuze uphakamise isifuba sakho phantsi ngelixa ugcina imilenze yakho ilungile.
- Yoga-Yoga yindlela entle yokuphucula ukuguquguquka kunye nokomeleza imisipha yakho yangasemva. Ezinye ii-yoga pose ezinokuba luncedo kumqolo wakho ziquka indawo yentaba, i-dog pose, kunye ne-triangle pose.
Khumbula ukuba ngaphambi kokuba uqalise nayiphi na indlela yokwenza umthambo kubalulekile ukuthetha nogqirha wakho ukuqinisekisa ukuba kukhuselekile kuwe. Ukongezelela, kubalulekile ukwenza umthambo ngamnye ngokuchanekileyo ukuphepha ukulimala. Ukuba unentlungu okanye awuziva ukhululekile ngelixa usenza le mithambo, yima kwaye udibane nochwepheshe bezempilo.
Ukubaluleka kokuzolula
Ukolula yinxalenye ebalulekileyo yayo nayiphi na indlela yokuzilolonga ngasemva. Ngaphambi kokuba uqale naluphi na umthambo wokuqiniswa okanye ukuguquguquka, kubalulekile ukunweba imisipha yakho yangasemva kwaye uzilungiselele umsebenzi abaya kuwenza.
Ukolula kunokunceda ukukhusela ukulimala ngokuphucula ukuguquguquka kunye nokuhamba komqolo. Xa izihlunu zangasemva ziqinile okanye ziqinile, ukwenzakala kunokwenzeka ngakumbi xa ushukuma ngokukhawuleza okanye ngokukhawuleza. Ukolula kunokuphucula ukujikeleza kwegazi kwimisipha yakho yangasemva, enokunceda ukunciphisa ukuvuvukala kunye neentlungu.
Ukongeza, ukolula kunokunceda ukuphucula i-posture kunye nokunciphisa uxinzelelo kumqolo wakho. Abantu abaninzi bachitha ixesha elide behleli edesikeni okanye bekwindawo ethe tyaba, nto leyo enokubangela uxinzelelo kwimisipha yangasemva. Ukolula kunokunceda ukukhulula olu xinzelelo kunye nokuphucula ukuma ngokuqinisa imisipha yakho yangasemva.
Kubalulekile ukukhumbula oko Ukolula kufuneka kwenziwe ngononophelo kwaye rhoqo ngaphakathi kwimida yomzimba wakho. Ungaze unyanzelise ukolula, njengoko oku kunokubangela ukwenzakala. Kuyacetyiswa ukuba uqale ngokuzolula kancinci kwaye ngokuthe ngcembe wandise ukuqina kunye nobude bexesha njengoko umzimba wakho uqhelana nentshukumo.
Ukuzolula ngaphambi kokwenza umthambo ongemva kubalulekile ekuthinteleni ukwenzakala, ukuphucula ukuma, kunye nokunciphisa uxinzelelo kumqolo wakho. Ngalo lonke ixesha khumbula ukumamela umzimba wakho kwaye uyeke ukuba uziva intlungu okanye ukungakhululeki ngexesha lokuzivocavoca okanye ukolula.
Ukubaluleka kwemithambo yamandla kumqolo osempilweni
Ukongeza kokuzolula, imithambo yamandla ibalulekile ukugcina umqolo osempilweni. Imisipha emqolo wakho inoxanduva lokugcina i-posture kunye nokulinganisela, kwaye umqolo onamandla unokuthintela intlungu kunye nokulimala.
Xa usenza imithambo yamandla angasemva, imisipha yomqolo, i-vertebrae kunye ne-intervertebral discs iyomelezwa; okwandisa ukuzinza kunye nokunciphisa uxinzelelo kumalungu. Ngexesha elifanayo, izihlunu zesisu kunye ne-pelvic nazo zomelezwa, ezinceda ukugcina i-posture echanekileyo kunye nokulungelelaniswa okufanelekileyo komqolo.
Ndiyathemba ukuba ngolu lwazi unokufunda ngakumbi malunga neyona ndlela yokuzivocavoca ukuze ube nomqolo ophilileyo.