Ukufaka isicwangciso sokuzolula kwindlela yakho yemihla ngemihla kunokubonakala ngathi akukho-brainer, kodwa kufana nokutya imifuno: uyazi ukuba kufuneka uyenze, kodwa ukunamathela ngomnye umcimbi. Kwakhona, kukho imiba embalwa eyahlukeneyo ekufuneka uyiqwalasele ngaphambi kokuba uqalise. Ukwenza uhlobo olungalunganga lokwelula alukwazi nje ukunciphisa umphumo wobuchule, kodwa kunokubangela ukulimala.
Iimpazamo ezi-8 eziqhelekileyo xa usolula
ubambe umoya wakho
Njengalo lonke uqeqesho lwakho, ukuphefumla ngexesha ukolula kubalulekile. Akuqhelekanga ukuba ubambe umoya wakho ngokungazi xa usebenza kwi-flexibility yakho, ngakumbi ukuba umtsha kwinkqubo yokwelula okanye ukuba uziva unzima.
Ngelishwa, oku kunokubangela ukuba umzimba wakho uhlale uxinezelekile kwaye izihlunu zakho zivumelane. Oku, kwakhona, kuthintela ukukwazi ukukhulula umsipha kunye nokuwolula ngokufanelekileyo.
Ukuvumela izihlunu zakho ukuba ziphumle njengoko usolula, qala ngokuphefumlela nzulu phambi kokuba uqale. Emva koko uphefumle ngokuqhubekayo njengoko uhamba ngokuthe ngcembe uye kwi-stretch kwaye uzive i-muscle yakho iqala ukunweba. Ukuqhubeka nokuphefumla ngokucothayo nangokunzulu njengoko uziva ukuba umsipha wakho uzolulela kuya kuthintela umzimba ukuba ungaqiniseki.
Enye indlela ecetyiswayo yile bala ngokuvakalayo. Oku kunokukuqhatha ekuphefumleni, njengoko uya kunyanzeleka ukuba uphefumle ngaphakathi nangaphandle njengoko ubala umzuzwana ngamnye.
Ubambe ukolula ixesha elide
Ngokukodwa ukuba injongo yakho kukuguquguquka okukhulu, unokucinga ukuba okukhona ubambe ixesha elide, kokukhona iziphumo ziya kuba ngcono. Kodwa oku akunjalo xa kuziwa ekusoluleni.
Ukwelula ngokufanelekileyo iqela le-muscle, iingcali zicebisa ukubamba i-stretch nganye phakathi kwe-10 kunye ne-30 imizuzwana.
Oku kufuneka kwenziwe imizuzwana ye-60 iyonke (malunga nokuphindaphinda kwe-2-6) ngesihlunu ngasinye. Kwaye ngelixa bencoma ukunweba iqela le-muscle ubuncinane ngamaxesha angama-2-3 ngeveki, baphinde baqaphele ukuba ukunweba imihla ngemihla kunokubonelela ngenzuzo enkulu.
usebenzisa amandla amaninzi
Nanini na xa ubamba isihlunu kwaye wandise ngaphaya kwendawo yakho yokumisa eqhelekileyo (njengoko usenzayo xa usolula), iya kuziva ingonwabanga. Kwaye nangona kulungile ukuva iintlungu njengoko uxinezeleko lukhula, akufanele ube neentlungu ezibukhali.
Ukutyhalela kude kakhulu kunokubangela ukwenzakala kwimisipha okanye ijoyinti elijikelezileyo okanye iiligaments. Nakuphi na ukolula okubangela nantoni na engaphaya kokungakhululeki kufuneka kumiswe ngoko nangoko.
Endaweni yokunyanzelisa ukolula kwakho ngaphaya koko kukhululekile, zama ukuthoba amandla. Khulula kakuhle isihlunu ude uzive utsalwa ngokuphakathi. Sincoma ukubamba i-3-4 kwisikali sokuqina.
Wolula kakhulu ngelixa u-hypermobile
Uninzi lwabantu lunokuzuza ekongezeni ukunweba kwindlela yabo yoqeqesho, nangona kunjalo oku akunjalo kubantu abane-hypermobility, eyenza amajoyina, iigaments kunye neetoni emzimbeni ziguquguquke kakhulu kunesiqhelo.
Olu bhetyebhetye lukhulu lubeka umntu a ukwanda komngcipheko wokwenzakala ukuba wolula kakhulu izihlunu zakho esele ziyekelele. Ukolula i-hypermobile joint kunokubangela i-sprains, i-subluxation (ukususwa kwindawo ethile) okanye uphuhliso lwe osteoarthritis.
Nangona ukolula ukukhanya kweendawo ezixineneyo kunokuba kufanelekile kubantu abane-hypermobility, kungcono ukugxila kwi ukomeleza inkqubo yokubonelela uzinzo kumalungu axekileyo. Umthambo wokuqina osezantsi njengokuhamba okanye ukukhwela ibhayisekile nako kunokuba luncedo ekugcineni ukomelela kwakho kwentliziyo.
Okona kubaluleke kakhulu, kubalulekile ukuba abantu abane-hypermobility badibane nogqirha wabo ukuze babone ukuba zeziphi iintlobo zomthambo ezifanelekileyo.
Ukukhetha uhlobo olungalunganga lokwelula
Zininzi iintlobo zokolula, kodwa ezona zimbini zixhaphakileyo zimile kwaye ziguquguquka. Ngokuxhomekeke kwiinjongo zakho, enye yolu khetho lolula lunokufaneleka ngakumbi kunolunye.
- ukolula ezimileyo Zenziwa xa i-muscle isolulelwe kwindawo yokukhathazeka kancinci kwaye igcinwe apho ixesha elimiselweyo.
- ukolula enamandla zibandakanya intshukumo ethe gqolo yesihlunu ngasemva naphambili phakathi kweendawo ezoluliweyo nezikhululekileyo.
Ukuzolula okunamandla kufudumeza isihlunu ngcono kunokolula okumileyo. Ungawulungiselela ngcono umzimba wakho ngokulinganisa ngokusondeleyo iintshukumo oza kuzenza ngexesha lokuzilolonga. Ukwelula okumileyo, kwelinye icala, kubonakala kufanelekile ngakumbi kwabo bafuna ukuphucula uluhlu lwabo lonke lwentshukumo.
Abo bajonge ukolula phambi kokuzivocavoca funeka yolula ngamandla. Ukwenza oku, qalisa ngesihlunu sakho kwindawo ekhululekile kwaye uyolule ngokukhawuleza de uzive uphantsi ukuya kwinqanaba eliphakathi.
Nje ukuba ufikelele kweli nqanaba, ngokuthe ngcembe ubuyisele isihlunu kwisihlunu saso esifutshane kwakhona. Qhubeka utshintshana ngesingqi phakathi kwezi ndawo zimbini imizuzwana engama-30 ukuya kuma-60.
Abo bajonge ukuphucula uluhlu lwentshukumo kwilungu elithile (njengamagxa okanye izinqe) banokuzuza kakhulu kwi-static stretching.
Ukwenza Ukolulwa kwe-Static phambi kwePlyo Workout
Imithambo yePlyometric (plyo) efana nokutsiba ibandakanya ukolula okukhawulezileyo kwesihlunu okulandelwa kukucutha ngesantya esiphezulu. Nangona ukolula phambi kolu hlobo lokuzilolonga kunokubonakala ngathi isicwangciso esihle, kukho ubungqina obubonisa ukuba ukunweba umsipha kunoko thintela amandla akho okuvelisa amandla njengoko ifinyeza ngokukhawuleza.
Eyona ndlela ilungileyo yokulungiselela ukuzilolonga kwe-plio ingaba yinkqubo yesiqhelo ukolula okuguquguqukayo endaweni yokubamba isihlunu ekupheleni koluhlu lwayo. Olu hlobo lokuzolula ngokusondeleyo lulinganisa iintshukumo obuya kuzenza xa usenza umthambo oquka iintshukumo ezikhawulezayo njengokutsiba okanye ukutsiba-tsiba.
Ukolula ukuthintela ukwenzakala
Ngokuchasene noko unokuva, kukho ubungqina obandayo bokuba ukolula ngaphambi kokuzivocavoca kunempembelelo encinci ekuthinteleni ukwenzakala kunokuba bekucingelwa ngaphambili.
Kukho ubungqina obuncinci bokuthi inkqubo yokwelula rhoqo ikhusela ngokufanelekileyo ukulimala kwemisipha (ezifana ne-sprains okanye i-sprains) okanye ukulimala kohlobo oluphindaphindiweyo (njenge-tendinitis). Nangona kunjalo, ikwenza ukuthandabuza ukuba ukolula ngaphambi kokuba usebenze kunokuphucula ukuqaqamba kwemisipha emva koko.
Nangona kukho imibuzo evelayo malunga namandla okuzolula ukukhusela ukulimala ngaphambi kokwenza umthambo, oku akuthethi ukuba kufuneka unikezele ngokupheleleyo. Ngokuchasene noko, iingenelo ezinokubakho zokolula (uluhlu oluphuculweyo lwentshukumo, ukusebenza kwezihlunu ezingcono) lusabonakala lufanelekile ixesha elithathayo ukulifaka kwindlela yakho yokuzilolonga.
yolula ngaphandle kokufudumala
Ukuba uceba ukwenza i-static stretching session ukuze uphucule ukuguquguquka kwakho, kubalulekile ukwenza inkqubo efanelekileyo yokufudumala ngaphambi kokuba usolule. Oku kungenxa yokuba xa ufudumala, igazi liya kumpompoza kwizihlunu ezisetyenziswayo kwaye lonyusa kancinci ubushushu bangaphakathi.
Emva koko, le mpembelelo yokufudumala yenza i-muscle ibe bhetyebhetye kwaye ilungele kangcono ukwandisa ngexesha lokwelula.
Kucetyiswa fudumeza imizuzu emi-5 ukuya kwe-10 ngaphambili ukuqalisa amandla akho. Oku kunokuquka imisebenzi ye-aerobic elula efana nokuhamba, ukukhwela ibhayisekile, okanye ukubaleka kancinci.
Unokwenza ubushushu bokufudumala obuguqukayo obuvelisa kwakhona iintshukumo ezenziwe ngexesha lomdlalo okanye umthambo. Ngokomzekelo, umdlali we-baseball unokujika ngokukhawuleza i-bat emva naphambili okanye agqibezele iibhola ezimbalwa zokukhanya kunye neqabane ngaphambi kokuba bolule amahlombe abo.