Ingemuva liyingxenye eyisisekelo yomzimba wethu esivumela ukuba sigcine ukuma okuqondile futhi senze inani elikhulu lemisebenzi yomzimba. Ukugcina umhlane onempilo kubalulekile ukuze siqinisekise ukuthi singakwazi ukwenza imisebenzi yethu yansuku zonke ngaphandle kobuhlungu noma ukulinganiselwa. Kukhona ubuningi izivivinyo for a enempilo umhlane
Ngakho-ke, kulesi sihloko sizokutshela ukuthi yiziphi izivivinyo eziyinhloko zomgogodla onempilo nokuthi kubaluleke ngani ukuba nawo.
Ukubaluleka kokuba nomhlane onempilo
Esinye sezizathu eziyinhloko zokuthi kungani kubalulekile ukugcina umhlane unempilo ngoba kungathinta ikhono lethu lokwenza imisebenzi yansuku zonke. Ubuhlungu beqolo bungenza kube nzima ukuhlala, ukuma, ukuhamba, ngisho nokulala kahle. Ngaphezu kwalokho, iqolo elibuthakathaka lingaholela ekulimaleni okungapheli kanye nezifo ezinciphisa ukuhamba kwethu kanye nekhwalithi yokuphila.
Ukugcina ukuma okuhle kuyisihluthulelo sokugcina umhlane unempilo. Uma uhlezi noma umile, kubalulekile ukugcina umhlane wakho uqondile namahlombe akho emuva. Kubuye kunconywe ukugwema ukuhlala noma ukuma isikhathi eside, njengoba lokhu kungafaka ingcindezi emhlane futhi kuholele ebuhlungu bemisipha.
Futhi, Ukugcina isimo esihle somzimba kubalulekile ukugcina umhlane unempilo. Ukuzivocavoca njalo kusiza ukuqinisa imisipha yakho yangemuva futhi ugcine ukuma okuhle. Kubalulekile futhi ukuqaphela lapho uphakamisa izinto ezisindayo, futhi ngaso sonke isikhathi uqiniseke ukuthi uphakamisa imilenze yakho kunomhlane wakho ukuze ugweme ukulimala.
Esinye isici esibalulekile ukugcina isisindo esinempilo. Isisindo esiningi sibeka ingcindezi eyengeziwe emgogodleni futhi kungaholela ezinkingeni ezingemuva, ikakhulukazi emhlane ophansi.
Ukuzivocavoca ukuze uthole iqolo elinempilo
Ukuba nomhlane onempilo kubalulekile empilweni nasenhlalakahleni yethu iyonke. Umhlane oqinile futhi oguquguqukayo ungavimbela ubuhlungu, ukulimala futhi uthuthukise ukuma kwethu. Okulandelayo, sizochaza ezinye izivivinyo ongayenza ukuze ugcine umhlane unempilo.
- Ukunwebeka emuva: Ukwelula kuyindlela enhle yokukhulula ukungezwani nokwandisa ukuguquguquka kwemisipha yakho yangemuva. Ezinye izibonelo ze-stretch zihlanganisa:
- Ukwelula Ikati: Guqa phansi bese ubeka izandla zakho namadolo phansi. Faka umoya futhi ugobe umhlane wakho phezulu njengoba uphakamisa ikhanda lakho. Exhale futhi wehlise ikhanda lakho njengoba uzungeza umhlane wakho phansi.
- I-Cobra Stretch: Lala ngesisu izandla zakho phansi nhlangothi zombili zesifuba sakho. Sebenzisa imisipha yakho yangemuva ukuze uphakamise isifuba sakho phansi ngenkathi ugcina imilenze yakho iqondile.
- Ukwelula Kwenja Ebheke Phansi: Qala umise ipulangwe, bese uphakamisa izinqulu zakho ukuze wenze i-V ehlanekezelwe. Gcina izandla nezinyawo zakho phansi bese uzama ukunweba umgogodla wakho.
- Ukuqinisa emuva: imisipha eqinile ingavimbela ukulimala futhi ithuthukise ukuma. Ezinye izibonelo zokuzivocavoca ukuqinisa iqolo zihlanganisa:
- I-Dumbbell Row: Bamba i-dumbbell esandleni ngasinye futhi usekele isisindo somzimba wakho ebhentshini eliphansi. Phakamisa ama-dumbbell ezinhlangothini zesifuba sakho ngenkathi ugcina izindololwane zakho ziseduze nomzimba wakho.
- Ukudonsa: Bamba ibha enezandla ezibheke ngaphandle nezingalo zeluliwe. Phakamisa umzimba wakho ngasebha ngenkathi ugcina izindololwane zakho ziseduze nomzimba wakho.
- Izandiso zasemuva: lala ngesisu izandla zakho ngemuva kwentamo yakho. Sebenzisa imisipha yakho yangemuva ukuze uphakamise isifuba sakho phansi ngenkathi ugcina imilenze yakho iqondile.
- Yoga: I-Yoga iyindlela enhle yokuthuthukisa ukuguquguquka nokuqinisa imisipha yakho yangemuva. Ezinye izimo ze-yoga ezingaba yinzuzo ngemuva zihlanganisa i-Mountain Pose, i-Dog Dog Pose, kanye ne-Triangle Pose.
Khumbula ukuthi ngaphambi kokuqala noma yimuphi umkhuba wokuzivocavoca kubalulekile ukukhuluma nodokotela wakho ukuze uqiniseke ukuthi kuphephile kuwe. Futhi, kubalulekile ukwenza umsebenzi ngamunye ngendlela efanele ukuze ugweme ukulimala. Uma uzwa izinhlungu noma ungaphathekile kahle ngenkathi wenza lezi zivivinyo, yima futhi uthintane nochwepheshe bezempilo.
Ukubaluleka kokwelula
Ukwelula kuyingxenye ebalulekile yanoma yimuphi umkhuba wokuzivocavoca emuva. Ngaphambi kokuqala noma yikuphi ukuvivinya umzimba kokuqinisa noma ukuguquguquka, kubalulekile ukwelula imisipha yakho yangemuva futhi uyilungiselele umsebenzi ozayo.
Ukwelula kungasiza ekuvimbeleni ukulimala ngokuthuthukisa ukuguquguquka nokuhamba komgogodla. Uma imisipha yakho yangemuva iqinile noma iqinile, ukunyakaza okuzumayo noma okuzumayo cishe kungabangela ukulimala. Ukwelula kungathuthukisa nokujikeleza kwegazi emisipha yakho yangemuva, okungasiza ekunciphiseni ukuvuvukala nobuhlungu.
Ukwengeza, ukwelula kungasiza ekuthuthukiseni ukuma nokunciphisa ukucindezeleka emuva. Abantu abaningi bachitha amahora amade behlezi edeskini noma bemi ngomumo, okungabangela ubunzima emisipha yangemuva. Ukwelula kungasiza ukukhulula lokhu kucindezeleka futhi kuthuthukise ukuma ngokuqinisa imisipha yakho yangemuva.
Kubalulekile ukukhumbula lokho ukwelula kufanele kwenziwe ngokucophelela futhi njalo ngaphakathi kwemingcele yomzimba wakho. Akufanele neze uphoqe ukwelula, ngoba lokhu kungabangela ukulimala. Kungumqondo omuhle ukuqala ngokunwebeka okukhanyayo futhi kancane kancane wandise ukushuba nobude besikhathi njengoba umzimba wakho ujwayela ukunyakaza.
Ukwelula ngaphambi kokuzivocavoca emuva kubalulekile ekuvimbeleni ukulimala, ukuthuthukisa ukuma, nokunciphisa ukucindezeleka emuva. Khumbula njalo ukulalela umzimba wakho futhi uyeke uma uzwa ubuhlungu noma ukungakhululeki ngesikhathi sokuzivocavoca noma ukwelula.
Ukubaluleka kokuzivocavoca umzimba ukuze uthole iqolo elinempilo
Ngaphezu kokwelula, ukuvivinya amandla kubalulekile ukugcina umhlane unempilo. Imisipha yangemuva inesibopho sokugcina ukuma nokulinganisela, futhi umhlane oqinile ungavimbela ubuhlungu nokulimala.
Lapho wenza izivivinyo zamandla emhlane, imisipha yomgogodla, ama-vertebrae nama-intervertebral discs ayaqiniswa, okwandisa ukuzinza futhi kunciphisa ingcindezi emalungeni. Ngesikhathi esifanayo, imisipha yesisu kanye ne-pelvic nayo iyaqiniswa, isiza ukugcina ukuma okulungile nokuhleleka okufanele komgogodla.
Ngithemba ukuthi ngalolu lwazi ungafunda kabanzi mayelana nokuzivocavoca okungcono kakhulu ukuze ube nomhlane onempilo.