Ukuzolula okanye ukungolula? Ngaba kufuneka ndizolule phambi nasemva koqeqesho? Ngaba ukolula okumileyo kungcono kunokolula okuguquguqukayo? Ngaba i-cardio iyakwandisa okanye iyancipha ukuguquguquka? Singaqhubeka sibuza imibuzo malunga nokwelula kwezihlunu, kuba iye yaba sisihloko sengxoxo phakathi kwabadlali.
Uphando lwakutsha nje luphande ukuba ngaba isicwangciso soqeqesho lwamandla siyasebenza ngokwaso ukuze kwandiswe ukuguquguquka okudibeneyo. I kufunda ukusuka kwiYunivesithi yaseNorth Dakota, izazinzulu ziye zafuna ukufumanisa ukuba uqeqesho olupheleleyo lokuxhathisa luthintele njani ukuguquguquka kunye namandla xa kuthelekiswa nokwenza ukolula okumileyo kuphela kumaqela adibeneyo emisipha kubantu abadala abangaqeqeshwanga.
Senziwe njani isifundo?
Iqela lamavolontiya angama-25 abelwe ngokungenamkhethe kuqeqesho lwamandla okanye ukunweba okumileyo. Abathathi-nxaxheba abalishumi elinesibini benza iqela elingasebenziyo kwaye bahlelwa njengeqela lolawulo.
I-Primo yavavanywa kwangaphambili ukongezwa kwe-hamstring, i-hip flexion kunye nokwandiswa, ukuguquguquka kwamagxa, kunye ne-quadriceps kunye ne-hamstring ubuninzi boluhlu. Amavolontiya agqibe isicwangciso seeveki ezintlanu zoqeqesho lwamandla okanye ukunweba okuqinileyo, ngenjongo yokwelula okanye ukunyanzelisa ukuqeqeshwa kwemisipha efanayo kunye namalungu aneendlela ezifanayo zokunyakaza. Iimvavanyo zokuguquguquka kunye nokumelana nazo zenziwa.
Ngaba uqeqesho lwamandla lunokwandisa ukuguquguquka?
Ngenxa yoko, kwafunyaniswa ukuba akukho mmahluko ekuguquguqukeni kwe-hamstrings, i-hip flexion, okanye ekuphuculeni ukongezwa kwe-hip phakathi kwamaqela omabini, kodwa bobabini bafumana amaxabiso aphezulu kunalawo eqela lokulawula. Kwakungekho nantlukwano phakathi kwamaqela ngokubhekiselele kwi-flexibility extension flexibility. Ukongezelela, iqela loqeqesho lokuchasana laliphezulu kulawulo oluphezulu lolwandiso lwamadolo, kodwa kwakungekho nantlukwano phakathi kwamaqela kwinqanaba eliphezulu lokuguqa ngamadolo.
Iziphumo zolu phononongo lwangaphambili zibonisa ukuba iinkqubo zoqeqesho olupheleleyo ezenziwa ngononophelo zinokunyusa ukuguquguquka; njengaso nasiphi na isicwangciso esimileyo solula.
Ngokusekwe ngandlel' ithile kwiziphumo zophando, kuyacetyiswa ukuba usebenzise uluhlu olupheleleyo lwentshukumo xa usenza umthambo woqeqesho lwamandla, ngakumbi ukuba ufuna ukuphucula ukuguquguquka okudibeneyo.
Ngokucacileyo, kusekho uphando oluninzi ekufuneka lwenziwe kule ntsimi, ngoko ke ingcebiso yam kukuba wongeze isicwangciso sokwelula esimileyo. Kuyathakazelisa ukwazi ukuba akufuneki ukuba uchithe ixesha elininzi ukusolula, ukuba siphinde sihlawule ngoluhlu olupheleleyo lwemithambo yamandla.