Ubuhlungu be-buttock okanye i-biceps emva kokusebenza kanzima kunokwanelisa kancinane, umqondiso wokuzilolonga owenziwe ngokufanelekileyo. Kodwa akukho nto inomvuzo malunga nomqolo oqinileyo, obuhlungu.
Ukuba uvuka ekuseni emva kokuzilolonga kunye neentlungu zangasemva, khangela ukuba wenze naziphi na iimpazamo kwimithambo yakho. Kwaye ukuba kunjalo, funda ukulungisa ubuchule bakho.
iimpazamo ezibangela intlungu yomqolo
Kukho imikhwa esiyenzayo ekuqeqesheni okunokubangela intlungu emva. Ngezantsi sihlalutya iimpazamo eziphambili ezenziwa ngabadlali, abaqalayo kunye nabanamava.
Ungqiyama kakhulu ngasemva okanye phambili
Kukho isizathu sokuba abaqeqeshi babeke phambili i-posture phezu kobunzima kunye nokuphindaphinda xa uqeqesho lwamandla: ukugoba umqolo wakho ukude kakhulu (overextend) okanye ukude kakhulu phambili (overflexion) xa uzama ukuphakamisa iintsimbi ezinzima kukubeka emngciphekweni.umngcipheko wentlungu yomqolo okanye ukulimala.
Xa uphakamisa ubunzima phezu kwentloko okanye ukhetha into phezulu emhlabeni, ufuna ukuba umqolo wakho ube ngolungelelwaniso olungathathi hlangothi, kwindawo ethile phakathi kwe-arching kunye nokujikeleza.
Ngokuqhelekileyo kuqhelekile ukubona ukujikeleza okugqithisileyo ngexesha lokugoba ukuya phambili (okufana nokuphakama) kunye nokugoba ngokugqithiseleyo ngexesha lokunyuswa okuphezulu (okufana nokushicilela ngaphezulu), ngoko ke ezi ziqhelo ezilungileyo zokubeka iliso ngokusondeleyo kwi-posture.
Ukuze ugweme le ngxaki, gxininisa beka i-pelvis phantsi (intshukumo echaseneyo yomqolo ongezantsi) kwaye ugcine i-ribcage ihambelana nawo wonke umzimba (zoba amacala amabini angaphambili kunye).
Unokusebenza kwezi ndlela ngelixa usemhlabeni ukwenza umkhwa ngexesha loqeqesho lwamandla. Imithambo efana neebhugi ezifileyo okanye iiplanga yindawo elungileyo yokuqalisa ukomeleza undoqo wakho kwaye uphucule ulungelelwaniso lwakho.
Usebenzisa amandla okunyusa
Nangona kunokuhenda ukubamba ii-dumbbells ezinzima ngqo kwi-bat, khetha isibini ekunzima ukuqala ngaso. Ukuthatha iintsimbi ezinzima kakhulu kuwe kunokukwenza uxhomekeke kwisantya, ukwenza imithambo yakho ingasebenzi kwaye kudala iintlungu zomqolo.
Oku kwenzeka rhoqo kunye i-biceps curls. Ukuba ubambe ubunzima obunzima kakhulu, kuqhelekile ukuguqula i-dumbbell, ekubeni i-biceps ayinamandla ngokwaneleyo ngokwabo. Le ntshukumo inokubeka uxinzelelo kumqolo ophantsi, obangela ukuqina okanye intlungu.
Kuya kufuneka ukhethe ubunzima onokuthi ulawule ngokukhululekileyo ngaphandle kokusebenzisa umfutho ogqithisileyo. Unokuzijonga esipilini ukuze uqiniseke ukuba awubuyiseli ubunzima obunzima ngokujingitsha, ukugoba, okanye ukwandise umva wakho ongezantsi. Kwaye xa kuyimfuneko, yehlisa ubunzima kwiiseti ezilandelayo okanye unciphise inani elipheleleyo lokuphindaphinda umthambo ngamnye.
weqa ukufudumala
Ngaphambi kokwenza amandla okanye i-cardio, ukuqala ngenkqubo yokufudumala eyilwe kakuhle kubaluleke kakhulu ukuba ufuna ukugcina umqolo wakho ungenantlungu. Ukwenza izivivinyo eziguqukayo zokufudumala kunceda ukwandisa ubushushu kunye nokuguquguquka kwemisipha, okunceda ukukhusela ukulimala ngexesha loqeqesho.
Ukufudumala kwesiqhelo kufuneka kubandakanye into ethile ye ukuhamba, igxininise ekuvuleni ama-hips, umva ongaphezulu kunye namagxa. Ngokukhawuleza emva koko, qhubeka nolunye uhlobo lomsebenzi we ukuzinza, igxininise ngokukodwa ekusebenziseni i-glutes, i-core back muscles, i-obliques, kunye namagxa kwimikhombandlela eya phambili nasemva.
Ukugcina umqolo wakho ungenzi nto, qalisa umsebenzi ngamnye kunye nokufudumala kwemizuzu emi-3-5 ubuncinane. Gxininisa kuqheliselo lokushukuma oluguquguqukayo, olulandelwa kukuvula okanye ukunyakaza kozinzo, okufana neebhugi ezifileyo okanye inja yeentaka.
Awuzenzi imithambo esecaleni
Ekwabizwa ngokuba kukuzilolonga unilateral, ukunyakaza kwamandla asecaleni, okufana ne-legged-legged deadlift okanye umshicileli wesifuba sengalo enye, kulucelomngeni kodwa kubalulekile ukuba ufuna ukugcina imisipha yakho ilungelelene kwaye ingenakulimala.
Umlenze omnye okanye umthambo wengalo enye unceda ukuqeqesha amacala omabini omzimba wakho ngokulinganayo, ukukuthintela ekusebenziseni ingalo okanye umlenze olawulayo. Ukongezelela, ukunyakaza kwe-unilateral kunceda ukujongana nokungalingani kwemisipha, enokuthi ibe yimbangela yentlungu emva ngelixa uqhuba.
Zama ukubandakanya umthambo omnye okanye emibini emacala omabini ngoqeqesho lwamandla. Tshintsha i-hip thrust yakho yesiqhelo ukuze utshintshe umlenze omnye. Okanye zama ukucinezela igxalaba le-dumbbell endaweni yocinezelo lwe-barbell ngaphezulu.
Iingcebiso zokuphepha intlungu emva xa uqeqesho
Sonke sifuna ukwazi ukuba yeyiphi indlela efanelekileyo yokunciphisa ngokukhawuleza intlungu ephantsi. Okona kulungileyo, iintlungu zomqolo zinokudanisa, mhlawumbi zidinwe. Ngethamsanqa, kukho amayeza okulwa loo ntlungu, ukusuka ekuzilolongeni ukuya ekusebenziseni iindlela zonyango ezichaseneyo. Ngexesha elizayo sineentlungu ezibuhlungu (okanye ukuba siphethwe ngoku), kufuneka siqwalasele ezi ndlela zilandelayo zokunciphisa intlungu.
Zilolonge ukuze uphumle izihlunu
Nangona kubonakala ngathi kuchasene, ukwenza umthambo xa iintlungu ezisezantsi zibangela intlungu kunokunceda ukuphelisa ukungonwabi. Kuhlala kubalulekile ukubonisana nodokotela wakho ngaphambi kokuba usebenzise intlungu, kubalulekile ukuba ungahlali.
Gcina ukhumbule ukuba akusiyo yonke imithambo enenzuzo yokulwa neentlungu zangasemva. Siya kuzama ukuphepha ukuzivocavoca okuchukumisa iinzwane kunye nesisu, oko kunokunyusa uxinzelelo kumqolo endaweni yokuwukhulula. Ukuba i-core ayinamandla, ukunyuswa komlenze kunokuba yirhafu kakhulu emzimbeni ukuba sele siva intlungu.
Kukho iindidi ezininzi zokuzilolonga ezinokuba luncedo xa sifuna ukuthomalalisa iintlungu zomqolo. I-crunches encinci inokunceda ukuqinisa i-core yakho ngaphandle kokubeka uxinzelelo oluninzi kwindawo. Umthambo ocothayo, olawulwayo wokuhlala eludongeni nako unokuba luncedo. Olunye uphindo olunokuqwalaselwa lubandakanya ukuzisa idolo ngalinye esifubeni ngokulandelelanayo, ukuthamba i-pelvis, kunye nokuqubha.
Unyango olubandayo kunye nobushushu
Enye indlela esebenzayo lunyango olushushu nolubandayo. Olu lungiso lulula kwaye lukhetho olungabizi. Ezinye iintlungu zinokupheliswa ngokusetyenziswa kobushushu okanye ukubanda. Oku kunokubandakanya intlungu ephantsi evela kwizizathu eziqhelekileyo, ezifana ne-spinal stenosis. Ukuba siye sabandezeleka ngokuthe ngqo kwintlungu ephantsi ngenxa yokulimala okufana nokungqubana, ukuwa okanye ukulimala kwezemidlalo, unyango lunokuba sisisombululo.
Uhlobo lwentlungu esijongene nayo kufuneka luchaze uhlobo lonyango olushushu okanye olubandayo. Ukuba iintlungu zibukhali, kufuneka sisebenzise ingqele kunye nobushushu. Xa ukungahambi kakuhle kungapheliyo okanye i-subacute, ukushisa okuthambileyo kufuneka kusetyenziswe ngokuqhubekayo. Ukuba sizama ukuthomalalisa iintlungu emva kokwenza umthambo, kufuneka siqabe umkhenkce.
yolula ngakumbi
Singenza umthambo wokuzolula ukunciphisa iintlungu zomqolo. I-yoga eyolula eyaziwa ngokuba yi "Baby Pose" inokuba luncedo ekudambiseni iingxaki ezisezantsi, okanye ukolula idolo ukuya esifubeni kunokunceda. Xa solula imisipha ye-piriformis, siya kukwazi ukunciphisa uxinzelelo kwi-buttock nangaphantsi. Ukujikeleza ngobunono umqolo wakho ngelixa uhleli kunokunceda ukwandisa ukuhamba. Ezinye iziluleko ezinokuthi zisebenze kuwe "I-Cat-Cow" yolula, enokomeleza umqolo, kunye ne "Sphinx" yolula.
Nxiba izihlangu ezifanelekileyo
Izicathulo esizinxibayo ngokuqinisekileyo zinokuba nefuthe kwimpilo yomqolo. Enyanisweni, inokuba lelinye lawona mayeza angcono kwaye acacileyo kwiintlungu zangasemva. Izithende eziphakamileyo ziyaziwa ngokuba negalelo ekudaleni iingxaki kubantu abaninzi. Nangona kunjalo, ukunxiba iiflethi akuyompendulo.
Inkxaso efanelekileyo ye-arch kunye ne-cushioning yeenyawo ibalulekile, kwaye ukwenza oko kunokunceda kakhulu ukulawula intlungu. Ukufumana i-orthotics yindlela enye yokwandisa ukuhamba okufanelekileyo kunye nokuthuthuzela kunye nokuphelisa intlungu emva.