Ukukhupha i-10 bicep curls kwicala lakho lasekunene kodwa uzama ukugqiba i-5 ngakwesobunxele sakho? Nangona kuqhelekile ukuba necala eliphambili, ukungafani okuncinci kumandla, ukulinganisela, kunye nokuhamba ngamanye amaxesha kunokubonisa ukungalingani kwemisipha, okunokulimaza ukusebenza kwakho kunye nokwandisa umngcipheko wokulimala.
Xa izihlunu zilungelelanisa ngeenxa zonke, oko kuthetha ukuba bayavumelana ngesantya kunye namandla okunceda umdibaniso uhambe ngendlela ekuthethwa ngayo. Kuyo nayiphi na intshukumo yomzimba, kukho izihlunu eziziintloko ekucingelwa ukuba zinike awona mandla aphambili okulihambisa elo lungu, yaye kukho abancedisi, abazizihlunu ezinikela uncedo xa abo bashukumayo bedinga uncedo. Ukungalingani kwemisipha kunokwenzeka, umzekelo, xa ii-prime movers zibuthathaka kakhulu ukuba zenze umsebenzi wazo, zinyanzelisa izihlunu ezincedisayo ukuba zizame ukuhlawula.
Yintoni ebangela ukungalingani kwezihlunu?
Olu hlobo lwe-muscular decompensation akufuneki lubonakale kuphela kwiimbaleki. Abo bangenzi naluphi na uqeqesho lwamandla bahlala bene-atrophies ebalulekileyo yemisipha, ekhokelela kukungalingani okukhulu kwemisipha. Ngezantsi uya kufumana izinto ezidla ngokuchaphazela olu hlobo lwengxaki yemisipha.
Yiba nobomi obungasebenziyo
Ubomi obungaphumliyo bunokuba ngunobangela. Sichitha iintsuku zethu sizingele phambi kwezikrini zekhompyuter, sihleli kwiidesika kunye nasezimotweni okanye sigobile iintamo zethu sijonge kwii-smartphones zethu.
Ukuhlala ixesha elide kubangela ukuba i-hip flexors yakho ibe ngqongqo kwaye ibe mfutshane, enokumisela ukungalingani kwemisipha, kubandakanywa ne-glutes yakho.
Yenza iintshukumo eziphindaphindiweyo
Ukwenza intshukumo efanayo ngokuphindaphindiweyo kunokubangela ukungalingani kwemisipha. Oku kungenxa yokuba xa usebenzisa izihlunu ezifanayo ngokuphindaphindiweyo ngendlela efanayo, zinokuthi zisebenze ngokugqithiseleyo kwaye zinamathele kwindawo ye-semi-contracted, enokuthi ekugqibeleni idibanise idibeneyo.
Oku kunokwamkelwa kwimikhwa yemihla ngemihla, njengokuthwala ibhegi yakho yokuzivocavoca kwigxalaba elinye, elihlala linyanzela elinye icala lomzimba wakho ukuba lizame ngakumbi kunelinye.
Kodwa kunokuthatha uhlobo lwemisebenzi yomzimba enempilo. Ukuphindaphinda umthambo njengokubaleka, umzekelo, sebenzisa umzimba wakho kuqala kwinqwelomoya enye; azikuncedi ukuba uphuhlise amandla apheleleyo onokuthi uwaphuhlise ngokwenza imisebenzi ebandakanya iintshukumo ezahlukeneyo.
Imfuza
Enye into ebangela ukungalingani kwezihlunu yimfuza yakho. Ukuba, ngokomzekelo, umama noninakhulu bobabini baneengxaki zomqolo, usenokutyekela ekuhlangabezaneni neengxaki ezifanayo kamva ebomini.
Nokuba ngamagophe endalo omqolo wethu okanye indlela amalungu ethu akhiwe ngayo, imfuzo inokudlala indima ekuchaphazelekeni kwiingxaki ezithile.
Iimpawu eziphambili zokungalingani kwemisipha
intlungu kunye noxinzelelo zizalathisi eziphambili zokungalingani kwezihlunu. Ngokomzekelo, ukuba i-paraspinals yakho (imisipha ehamba phezulu nangaphantsi ngapha nangapha komgudu wakho) kufuneka ihlawule izisu ezibuthathaka kunye nezihlunu ezinzulu, umva wakho ekugqibeleni uya kuqala ukulimaza.
i-asymmetry lolunye uphawu olucacileyo. Oku kungalingani kunokubonakala kwindlela okhangeleka ngayo (okt, elinye igxalaba libonakala lide kunelinye) kunye/okanye indlela oshukuma ngayo (okt, elinye icala libuthathaka okanye liyashukuma).
Oko kuthetha ukuba ukungalingani kwemisipha kunokubangela ukuba umntu aswele amandla anokuba nawo ukuba abashukumisi babo basebenza ngokufanelekileyo.
Enyanisweni, ukungalingani kwemisipha kaninzi kubangelwa isizathu abanye abantu abakwazi ukwenza imithambo ethile ngokuchanekileyo. Imeko kwinqanaba: ukutsala-ups. Abantu abanemisipha yomqolo ebuthathaka kakhulu ukuba bangaphakamisa imizimba yabo baya kusebenzisa izihlunu ezincinci ezingalweni nasemagxeni abo (okt abancedisi babo) ukuzama ukwenza intshukumo yenzeke, ngaphandle kwempumelelo encinci.
Olo hlobo lwemeko aluyinyani kuphela ukutsala-ups. Ngalo lonke ixesha ubuchule bakho buyasilela ngexesha lokuzilolonga, inokutyhila apho ufumana khona ukungalingani kwemisipha. Ngaba amadolo akho ayagezela xa u-squat? Unokuba nobuthathaka okanye ukulinganiselwa kwi-hips. Ngaba umqolo wakho ongezantsi uyahexa ngexesha leeplanga? Oko kunokuba luphawu lobuthathaka obuphambili.
Imingcipheko yokuba nokungalingani kwezihlunu
Ukungalingani kwemisipha kunokubonakala ngathi yinkathazo encinci ngoku, kuthekani ukuba umlenze wakho wasekunene ushukuma ngaphezu kwesobunxele ngexesha lokuhamba?
Ukuba ishiywe ingaphathwa, ukungalingani kwemisipha kunokubangela iintlungu, ukungasebenzi kunye nokwenzakala. Oku kungenxa yokuba banokutshintsha indawo yokudibanisa abaqhotyoshelwe kuyo, ukutshintsha uluhlu lwabo lokunyakaza ngeendlela ezinokuthi zibe yingozi.
Ukuba oku kwenzeka ngokuphindaphindiweyo kwixesha elithile, ithuba lakho lokulimala likhulu, zombini kwiimisipha, ezinokuthi umthwalo omninzi ukusuka ekuxhaseni umthwalo omkhulu kakhulu ixesha elide, njengakumalungu, angafumani nkxaso abayidingayo ukuze bazinzise ngexesha lokuzilolonga.
Owona mzekelo uxhaphakileyo wale domino effect ibangelwa yi i-glutes ebuthathaka. Kuloo meko, i-rotator enzulu ye-hip inokuthatha, enokubangela intlungu ye-hip kunye ne-pinch nerve ye-sciatic. Omnye umzekelo: izihlunu zegxalaba ezibuthathaka Xa i-pectoralis encinci ithatha i-serratus ebuthakathaka, inokunyusa umngcipheko wehlombe kunye nentlungu yentamo.
Ukuba ukungalingani kukuwe undoqo, kunokubiza ukulahlekelwa kukuguquguquka, ukuphefumla kakubi, ukuphazamiseka kokutya, kunye nokulimala okanye intlungu entanyeni nasemva.
Ngaba lukhona unyango?
Yakha amandla kwaye wandise uluhlu lwakho lwentshukumo zibalulekile xa kuziwa ekulungiseni ukungalingani kwemisipha. Nje ukuba uchonge iindawo zakho ezibuthathaka, unokugxila kumandla akho kunye noqeqesho olulula kuzo. Unokufuna ukuba nomqeqeshi wakho, okanye ugqirha wenyama ukuba unentlungu, ukukunceda uphuhlise inkqubo ethile.
Nokuba yeyiphi na isicwangciso osithathayo, yazi ukuba ukuphiliswa kwakho akuzukwenzeka ngobusuku nje obunye. Ukungalingani kwemisipha kunokuba nzima ukulungisa, ngakumbi ukuba iphethini ifakwe ixesha elide.
Ukuqeqesha kwakhona izihlunu yeyona nto inzima. Emva kokuba izihlunu ezincedisayo sele ziqhelile ukuhlawulela umshukumisi obuthathaka, ziya kuqhubeka zizama ukwenjenjalo. Kuya kuthabatha ixesha, umonde, nokuphindaphinda ukuze bahlukane nalo mkhwa uyingozi.
Kuthatha umthambo ozimiseleyo ukuhlasela isihlunu esingalinganiyo. Kwaye amaxesha amaninzi kufuneka wenze kube lula ukufuduka kunokuba abantu belindele. Oko kunokuthetha ukuphakamisa ubunzima obuncinci, ukucokisa kunye nokwenza lula ubuchule bakho, okanye zombini.
Xa kuziwa ekujonganeni nokungalingani kwemisipha, lungisa imiba engundoqo kufuneka ibe phezulu kuluhlu lwezinto oza kuzenza. Usisiseko sakho sokusebenza. Uqeqesho olungundoqo olufanelekileyo lusisiseko sentshukumo yoluntu. Akukho mntu unokukwazi ukutyeshela le nxalenye isisiseko yomzimba.
Olunye ukhetho oluluncedo kukwenza imithambo yecala elinye, oko kukuthi, iintshukumo eziqeqesha icala elinye lomzimba wakho ngexesha, njengeebhulorho ze-glute ezinomlenze omnye okanye imiqolo ye-barbell yengalo enye. Ukuhamba okunje kuya kuqinisekisa ukuba awuthembeli kakhulu kwicala lakho eliphambili, kukunceda ukuba ube wedwa kwaye ulungise ukungalingani kwemisipha.
Ukubandakanywa kwemithambo ekhuthazayo intshukumo kwiindlela ezininzi ezahlukeneyo okanye iinqwelomoya sesinye isicwangciso esiluncedo. Xuba inkqubo yakho ngeentlobo ezahlukeneyo zokutyhala, ukutsalwa, ukujikelezisa kunye neentshukumo ezisecaleni. Ukwenza imithambo efana nale kuya kukunceda ugweme ukuphindaphinda kunye nokuzivocavoca, ukunciphisa umngcipheko wokungalingani kwemisipha.