Xa kuziwa ekululekeni, kulula ukugxila kwiimisipha ezinkulu emilenzeni yakho: i-hamstrings, i-hips yakho, i-quads yakho, kunye ne-glutes yakho. Kodwa kuthekani ngamawele? Ndiqinisekile ukuba abafumani ngqalelo yaneleyo.
Amawele anokuchwechwa kancinci xa kuziwa ekubhengezeni ukuba asebenza kakhulu. Ezi zihlunu zihlala zinengxaki yethoni engabangeli ukuphazamiseka okukhulu, ngoko abantu bayalibala ngabo. Nangona kunjalo, xa bechukunyiswa, iimbaleki ziyamangaliswa kukuba zithambile.
Amathole aneCranky anokubangela iintlungu kwamanye amalungu omzimba. Umzekelo, ukungahambi kakuhle kwethole kunokubangela iintlungu zedolo kunye neqakala, izikhonkwane ze-shin, i-plantar fasciitis, i-Achilles tendonitis kunye neengxaki zasemva.
Oku kungenxa yokuba i-gastrocnemius yenziwe ngezihlunu ezimbini ezidibana emadolweni nasezantsi kwesithende. Yena i-gastrocnemius ngumdlali omkhulu ekuguqeni idolo, ngelixa i yedwa Ingumqhubi oyintloko we-plantar flexion.
I-Fascia, okanye i-tissue encinci ebambe izihlunu kunye, isuka kwisiseko sonyawo ukuya ngasemva komlenze ongaphezulu. Oku kuthetha ukuba ukuxhatshazwa kwezi ndawo kunokuchaphazela kakubi indlela ohamba ngayo, ukuhamba kunye nokuma, ukubeka uxinzelelo olugqithiseleyo kwezinye izihlunu, iintambo kunye namalungu.
Iindaba ezimnandi zezokuba ukuba wenza ezi ndlela zilandelayo zolula kunye ne-massage yethole rhoqo, uya kuba usendleleni yokukhulula uxinzelelo kunye nokunciphisa intlungu ngokukhawuleza.
Indlela yokucwangcisa iseshoni yakho yokuhamba?
Gcina ukhumbula ukuba kungcono ukuphulula amathole akho ngaphambi kokuba uzame naluphi na ukolula. Oku kuya kuxelela izihlunu zakho ukuba ziphumle kwaye zikuvumela ukuba unwebe ngakumbi. Emva koko, xa ugqibile ukolula, vavanya uluhlu lwakho lwentshukumo ngee-squats zobunzima bomzimba okanye imiphunga.
Xa ingqondo ibona ukuba inokuhamba ngokukhuselekileyo kwiindawo ezintsha ngenxa yokudityaniswa koxinzelelo kunye nokwelula okusebenzayo, ingqondo ixelela umzimba, 'Ngoku ndinokuthembela kuwe, qhubeka ubambe olo luhlu olutsha.'
Oko kukuthi, ukwenza imithambo ngolu hlobo akuyi kukufudumeza kuphela kwaye uzilolonge ngayo nantoni na oza kujongana nayo ngaloo mini, kodwa iya kukunceda uhlale uhamba ngexesha.
Iimasaji ezilungileyo kakhulu zamawele
Ukuphulula ithole ngebhola yelacrosse
Thatha i-lacrosse okanye i-softball kwaye uhlale phantsi imilenze yakho yolulelwe phambi kwakho. Beka ibhola emazantsi ethole lakho lasekunene, kanye phezu kweqakala. Hambisa ibhola ukusuka kwelinye icala ukuya kwelinye ngomlenze wakho wasekunene, emva koko uphakamise ibhola phezulu kwethole lakho. Endleleni yakho ukuya apho, ukuba ufumana amabala ethenda, phumza ibhola apho kwaye ujikelezise unyawo lwakho ngasekunene nangasekhohlo ukuze uziphulule imizuzwana eyi-10-15.
Ukuba ufuna ukongeza uxinzelelo olongezelelweyo, nqumla umlenze wakho wasekhohlo phezu kwe-shin yakho yasekunene. Ukuphakamisa ibhola kwibhloko ye-yoga kunokukunceda ukuba ugrumbe kancinci, kunye nokukunika indawo yokuhambisa iqatha lakho. Emva kokuba uthumele ithole lakho lasekunene, chitha ixesha elifanayo uhlola usekhohlo kwakho.
I-foam roller massage kwi-soleus
Ukuhlala phezu kwe-roller yakho ye-foam neenyawo zakho phambi kwakho, qalisa ngokucotha ukuhambisa i-butt yakho ukusuka kwelinye icala ukuya kwelinye njengoko uqala ukuva amabala ethenda, usebenza ngendlela yakho ukuya kumathole akho. Ukuba ufumana indawo ebuhlungu kule ndawo, bamba i-roller yogwebu apha kwaye uphefumle i-10 ukuya kwi-15 imizuzwana okanye ude uzive ukhulula inqaku lokuqalisa. Phinda le nkqubo uze uhlolisise amathole akho, kunye neentambo zakho kunye ne-glutes.
Elona thole lingcono lizolula
inja ejonge phantsi
Ayisiyiyo nje le nto yolule kakhulu kumathole akho, kulungele ukwandisa i-hamstrings yakho, ukuvula amagxa akho, kunye nokufudumala amaqatha akho. Qala kwindawo ene-quadruped kunye nezandla zakho ngokuthe ngqo phantsi kwamagxa akho kunye namadolo akho phantsi kwezinqe zakho. Emva koko, njengoko utyhala izandla zakho phantsi, hambisa intloko yakho phakathi kweengqiniba kwaye uphakamise i-butt yakho emoyeni. Qhuba izithende zakho zibheke emhlabeni. Bamba oku naphi na ukusuka kwimizuzwana engama-30 ukuya kumzuzu omnye, uhambisa iinyawo zakho ngamaxesha athile.
Isithende Drop Wolula
Ukuba nawe ufuna ukolula kwaye womeleze i-tendon yakho ye-Achilles, zama le: bamba ibhloko yakho ye-yoga, fumana inyathelo okanye umgangatho ophakamileyo. Phakamisa iinyawo zombini phezulu kwaye ubeke iinyawo zakho ukuze isithende sakho sokunene sibe sekupheleni. Beka ubuninzi bobunzima bakho kwisithende sakho sasekunene njengoko uwela phantsi. Bamba oku kolula imizuzwana engama-30 ukuya kumzuzu omnye, uze utshintshe amacala. Ukolula ezinye ii-engile zethole, yenza olu yolule umlenze wakho ugobe kancinane.
Ukuwa kwesithende kunokuba yinto eyolula kakhulu yokwenza ngexesha lokufudumala kwakho kunye nokuvavanya uluhlu lwakho lokunyakaza. Qala ngokuseta okufanayo, kodwa ube nezithende zombini emphethweni. Yehlisa izithende zakho ukuya emgangathweni, uze ucinezele kwiibhola zeenyawo zakho ngelixa uphakamisa izithende zakho. Phinda uphindaphinda isi-8 ukuya kwi-12.
Ukolulwa kwethole leNdonga
Qala ngokuma inyawo okanye ezimbini kude nodonga. Nyathela phambili ngonyawo lwakho lwasekunene kwaye ubeke inzwane yolo nyawo eludongeni. Gcina isithende sakho sokunene similiselwe emhlabeni. Unokubeka izandla zakho eludongeni phambi kwenkxaso yakho. Ukuqinisa ukolula, cinezela unyawo lwakho lwasekhohlo njengoko umlenze wakho uqhubela phambili. Bamba oku kolula imizuzwana engama-30 ukuya kumzuzu omnye, uze utshintshe amacala.
Ithole lizolula ngebhanti
Bamba ibhendi yokumelana (umtya, itawuli, okanye intambo inokusebenza kakuhle) kwaye uhlale imilenze yakho yoluliwe phambi kwakho. Jika ibhande malunga nebhola yonyawo lwakho lwasekunene kwaye emva koko utsale ibhendi njengoko iinzwane zakho zibhenela kuwe. Cinezela isithende sakho sasekunene ngaphandle ukuze uqinise ukolula. Bamba imizuzwana engama-30 ukuya kumzuzu omnye, uze uphinde ngomlenze wasekunene.