Ukuhamba ngebhayisekile, njengawo nawuphi na umdlalo weembaleki, kufuna unyamezelo oluthile lokungakhululeki. Njengoko ilizwi lihamba, "akukho ntlungu, akukho nkqubela!", Kodwa kubalulekile ukwahlula phakathi kweentlungu ezivela kwisiqhelo okanye ukunyanzeliswa okukhulu kunye neentlungu ezibonisa ukulimala. Xa uziva ukuba ukuvutha komlilo kwiimpundu zakho, qaphela iimpawu ezinokuthi ungenelelo lonyango luyimfuneko.
Izihlunu ze-gluteal zikwabizwa ngokuba yimisipha yethanga yangasemva. Eli qela libandakanya i-gluteus minimus, i-medius, i-maximus, kunye ne-tensor fascia lata. Njengoko unokuqikelela kwigama, i-gluteus maximus yeyona inkulu kwiimpundu. Yenza uninzi lweempundu ezibonakalayo. Yeyona nto iphambili ye-hip extensor, eqhuba intshukumo ezantsi xa unyonyoba. Kuzo zonke izibilini zakho, eyona inkulu yile ifumana ubunzima boqeqesho lwakho lokuhamba ngebhayisekile.
Iimbangela zentlungu kwimpundu xa ukhwele ibhayisekile
Ngaphambi kokujongana nentlungu, kulungele ukwazi imvelaphi okanye izinto ezichaphazelayo. Ngezantsi sityhila ezona zizathu zixhaphakileyo zokungakhululeki kwegluteal xa uhamba ngebhayisekile.
ngexesha lokuhamba ngebhayisikile
Izihlunu zakho zidinga ioksijini ukuguqula iswekile ibe ngamandla. Okukhona usenza umthambo, kokukhona ioksijini eninzi ifuna izihlunu zakho. Kodwa ngexesha lokuzilolonga okunzulu ngokwenene, inkqubo yokuhambisa ioksijini yomzimba wakho ekugqibeleni iba emva kweemfuno zamandla kwizihlunu zakho. Xa oko kusenzeka, umzimba wakho uthembele endaweni yenkqubo ye-anaerobic yokugawula iswekile. Le nkqubo yokuxhasa inesiphumo esibi esibi: iphumela ekudibaneni kwe-lactic acid, okanye i-lactate. I ukwakhiwa kwe-lactate yeyona nto ibangela ukuba kube kutshisa ezimpundu xa unyonyoba ngamandla. Iintlungu kufuneka ziphele ukuba uthatha ikhefu kwaye unike umzimba wakho ithuba lokuthothisa.
Emva kokukhwela ibhayisekile
Nangona kunjalo, ukuba ufumana ubuhlungu kwiimpundu zakho kwiintsuku ezilandela ukukhwela ibhayisekile kakhulu, awunakugxeka i-lactic acid. Ukulibaziseka-ukuqala kokuqaqamba kwezihlunu (ziku-), ebonakaliswa yintlungu ye-muscle ehamba kunye nokulahlekelwa kwamandla kunye noluhlu lokunyakaza okuqhelekileyo ukuphakama kwe-24 kwiiyure ze-72 emva kokuqeqeshwa okugqithisileyo, kuhambelana namanqanaba e-lactate ngexesha lomcimbi wokuzivocavoca. Eyona nto ibangela iDOMS ayaziwa. Uninzi lophando lubonisa ukuba lunento yokwenza nempendulo yokulungiswa kokuvuvukala kumonakalo weseli ye-muscle eyenzeka ngexesha leziganeko zokuzilolonga ngokugqithiseleyo. Iziyobisi ezichasayo ezifana ne-ibuprofen zinokunciphisa iintlungu, kodwa zinokucothisa inkqubo yokulungisa umonakalo.
isifo se-piriformis
Into oyifumanayo njengentlungu ye-buttock ayinakuvela kwimisipha ye-gluteal nonke. Kwimeko ye-piriformis syndrome, imisipha ye-piriformis iyadumba kwaye iyacaphukisa i-nerve ye-sciatic, ngokuqhelekileyo idlula ngaphantsi kwe-piriformis, kodwa kwabanye abantu idlula kuyo. I-Piriformis syndrome ibonakala ngeentlungu ezinzulu ezinqeni ngamanye amaxesha ziphuma phantsi kwethanga okanye ezantsi, zilandela indlela ye-nerve ye-sciatic. Unyango lwe-piriformis syndrome ngokuqhelekileyo lubandakanya ukunweba okuqhubekayo kunye nonyango lomzimba phantsi kolawulo logqirha weyeza lezemidlalo. Iimeko eziphikisayo ngamanye amaxesha zifuna inaliti ye-corticosteroid.
Unyango olungcono lokunciphisa intlungu ye-gluteal
Ukuba uchitha ixesha elininzi kwibhayisekile, kuyinto eqhelekileyo ukuva ubuhlungu kunye nokuqina. Kodwa ngokuchasene noko unokucinga, intlungu ovakalelwa ngayo emva kokunyathela kanzima ayibangelwa yimisipha yakho ye-gluteal. Ngokwenene livela kukuqina kwimisipha ye-hip rotator, iqela lezihlunu ezifihliweyo ngaphantsi kweempundu, ezihamba ukusuka kumsila ukuya ethangeni eliphezulu.
Isizathu sokuba uzive ubuhlungu kukuba isinqe sakho asizange sivuleke xa ukhwele ibhayisekile. Bahlala kwindawo echanekileyo njengoko umlenze unyuka kwaye uhla kwindiza enye, kodwa ungalokothi ulungele okanye ujikeleze ngokwaneleyo ukuze uvule i-hip joint.
phumla kwaye uphumle
Emva koqeqesho olunzima lokuhamba ngebhayisikili, kuyimfuneko ukuphumla kwaye uvumele imisipha ukuba ibuyele kumgudu. Ukuba intlungu ibonakala, indlela ye-RICE iyanconywa. Oku kubandakanya ukuphumla iintsuku ezimbalwa, ukusebenzisa umkhenkce kwindawo ebuhlungu ukunciphisa ukuvuvukala kunye nokuphakamisa kancane umlenze ukukhuthaza ukuhamba kwegazi.
Kubalulekile ukuvumela izihlunu ukuba ziphumle kwaye zenze ukuphumla ngokupheleleyo. Xa uziva uhlaziyekile ngakumbi kwindawo, unokwenza uqeqesho olunqamlezayo ukuze ungahluthi i-gluteus ngokwenza kuphela iiseshoni zokuhamba ngebhayisikile. Unokuthatha ikhefu elisebenzayo ukuphucula ukujikeleza kwiindawo ezisezantsi.
Ukolula kweGluteal
Ziyacetyiswa wolula vula ngokupheleleyo imisipha ye-rotator. Akukho mda wokuba kufuneka uzenze kangaphi, kungekudala okanye kamva. Yolula ngakumbi ukuba indawo enzulu yeempundu zakho ibuhlungu kwaye incinci xa ingenzi buhlungu. Ukwenza oku kunweba akufanele kubangele nakuphi na ukuphazamiseka okanye intlungu.
- Lala phantsi, ugcine intloko nentamo yakho iphumle. Beka idolo lakho lasekunene esifubeni sakho ukuya egxalabeni lakho lasekhohlo.
- Ngesandla sakho sasekhohlo, tsala iqatha lakho ngasegxalabeni lakho. Musa ukujija idolo lakho njengoko utsala.
- Qiniseka ukuba utsala izihlunu nzulu kwiimpundu, kodwa ungabi lukhuni kangangokuba uzive uqinile okanye awukwazi ukuphefumla lula.
- Bamba imizuzwana emi-30.
Misa ibhayisekile kakuhle
Mhlawumbi ingxaki yentlungu kwi-buttock xa ukhwele ibhayisekile ngenxa yesimo esibi sayo. Ukuphakama kwesali kufuneka kubekwe ukwenzela ukuba xa i-pedal isezantsi kwi-stroke kwaye ibhola yonyawo ikwi-pedal, idolo kufuneka libe ne-flex flex. Izinqe zakho akufuneki zihambe ziye emacaleni ngexesha lokujikeleza kwe-crank kwaye akufuneki ukuba zolule ezantsi kwe-pedal stroke.
I-engile yesali kufuneka ixwese, ihambelane nomhlaba xa ujonge kwicala (kodwa ngamanye amaxesha ukuthambeka okusezantsi kancinci kunokuba luncedo kwabo bafumana uxinzelelo olukhulu kwindawo yeperineum). Indawo yesali eya phambili okanye engasemva inokufezekiswa ngokuthi iipedali zihlengahlengiswe ukuze zibe kwindawo yentsimbi yesithathu neyethoba.
Izibambo kufuneka zilungelelaniswe ukuze singazoluleli ukufikelela kuzo okanye sizive sivalelwe ngokuba kufutshane kakhulu nomzimba. Kuya kufuneka ukwazi ukufikelela ngokukhululeka kwimivalo ukusuka kwindawo ethe tye kwaye iingqiniba zakho kufuneka zigobe kancinci xa uphumle kuzo.
i-pedal icotha
I-cadence ecothayo ihlala ithetha ukuba sityhala kakhulu ngegiya ephezulu. Oko kubeka iimfuno ezingaphezulu kwezona ziqinileyo kodwa zikhawuleza-ukudinwa uhlobo lwe-II lwemicu yezihlunu, ukuze siphelelwe ngamandla ngokukhawuleza kwaye sigqibele sibuhlungu ngakumbi.
Kodwa ukuba sinyothula kufutshane ne-90 rpm (kwigiya elula), sithembele ngakumbi kuhlobo oluphezulu lokunyamezela i-I muscle fibers. Loo cadence inokubonakala ikhawuleza ngokukhawuleza kumqhubi webhayisikile oqhelekileyo, kodwa yeyona ndlela ilungileyo yokuphepha umzamo ongeyomfuneko, ukudinwa, kunye nokuqaqamba okubuhlungu.
Kakade ke, kunokwenzeka ukuba uye kude kakhulu. I-Ultra-high cadences inokudinwa ngokwazo. Kuninzi lwethu, malunga ne-90rpm lulungelelwano oluhle phakathi kokungazibhokoxa ngelixa unyoba kwaye ungachithi amandla ukujika.
Ukuyibeka ngenye indlela:
- I-cadence ecothayo kunye negiya eqinile ifana nokuphakamisa ubunzima beepounds ezi-2 ngamaxesha angama-5.
- I-cadence ekhawulezayo kunye nezixhobo ezithobekileyo zifana nokuphakamisa i-15-pound weight 5 amaxesha.
Owokuqala uya kubangela intlungu engakumbi kumntu oqhelekileyo ongazange aqeqeshwe ngokuthe ngqo kuyo.
khwela amaxesha amaninzi
Singakwazi ukugcina intlungu ye-gluteal bay ngokuhamba ngebhayisikile ubuncinane amaxesha ambalwa ngeveki ngesantya esiphakathi. Kukwabalulekile ukonyusa ukuqina kancinci kancinci, njengoko ukuqina ngequbuliso (okufana nokuleqa iirekhodi zakho kumbaleko wokubaleka okanye ukukhwela amatye) kwandisa iintlungu.
Imisipha yethu iguquguquka ngendlela emangalisayo, kodwa isebenza ngeendlela zombini. Baqhele ukusetyenziswa rhoqo, kodwa kunye nokungasetyenziswa rhoqo. Yiyo loo nto ikhefu linokusishiya sibuhlungu ngakumbi xa sibuyela kwisali.
Ngokwemvelo, iinzame ezinzima zithetha ukulibaziseka okukhulu kwemisipha. Ukuhamba elunxwemeni akuzi kuvumela iimpundu zethu zibe buhlungu. Ixesha kunye nomgudu ongaguqukiyo kwibhayisekile, nokuba lixesha elifutshane, uya kugcina ezo ntlungu zigqithisileyo kunye neentlungu zincinci.