Ukuhamba ngebhayisikili, njenganoma yimuphi umsebenzi wokusubatha, kudinga ukubekezelelana okuthile kokungakhululeki. Njengoba isisho sithi, "akukho buhlungu, akukho nqubekela phambili!", kodwa kubalulekile ukuhlukanisa phakathi kobuhlungu obuvela ekuzikhandleni okuvamile noma okwedlulele kanye nobuhlungu obubonisa ukulimala. Uma uzwa ukuthi umuzwa ovuthayo ezinqeni zakho, qaphela izimpawu zokuthi kungase kudingeke ukungenelela kwezokwelapha.
Imisipha ye-gluteal ibizwa nangokuthi imisipha yethanga yangemuva. Leli qembu lihlanganisa i-gluteus minimus, medius, maximus, kanye ne-tensor fascia lata. Njengoba ukwazi ukuqagela egameni, i-gluteus maximus iyona enkulu kunazo zonke ezinqeni. Yenza ingxenye enkulu yesinqe esibonakalayo. I-hip extensor yakho eyinhloko, eshayela ukunyakaza okuya phansi lapho unyathela. Kuwo wonke ama-glutes akho, enkulu kunazo zonke yileyo ethola ubunzima bokuqeqeshwa kwakho kwamabhayisikili.
Izimbangela zobuhlungu ezinqeni uma ugibela ibhayisikili
Ngaphambi kokubhekana nobuhlungu, kulula ukwazi umsuka noma izici ezibuthonya. Ngezansi siveza izimbangela ezivame kakhulu zokungakhululeki kwe-gluteal lapho uhamba ngebhayisikili.
ngesikhathi sokuhamba ngebhayisikili
Imisipha yakho idinga umoya-mpilo ukuze iguqule i-glucose ibe amandla. Lapho uzivocavoca, imisipha yakho idinga umoya-mpilo owengeziwe. Kodwa phakathi neseshini yokuzivocavoca ejulile, isimiso somzimba wakho sokulethwa komoyampilo sigcina sisemuva kwezidingo zamandla emisipha yakho. Uma lokho kwenzeka, umzimba wakho uncika esikhundleni senqubo ye-anaerobic ukuze ugaye i-glucose. Le nqubo esekelayo inomphumela omubi: iphumela ekwakhekeni kwe-lactic acid, noma i-lactate. I ukwakheka kwe-lactate yikho okubangela lokho kutshisa ezinqeni uma unyathela ngamandla. Ubuhlungu kufanele buphele uma uthatha ikhefu futhi unikeze umzimba wakho ithuba lokunciphisa ijubane.
Ngemva kokugibela ibhayisikili
Kodwa-ke, uma ubhekana nobuhlungu ezinqeni zakho ezinsukwini ezilandela ukugibela ibhayisikili eliqine kakhulu, awukwazi ukusola i-lactic acid. Ubuhlungu bemisipha obubambezelekayo (DOMS), ebonakala ngobuhlungu bemisipha obuhambisana nokuphelelwa amandla kanye nobubanzi bokunyakaza okuvame ukuphakama amahora angu-24 kuya kwangu-72 ngemva kokuqeqeshwa ngokweqile, okuhambisana namazinga e-lactate phakathi nomcimbi wokuzivocavoca. Ukuthi yini imbangela ye-DOMS akwaziwa. Ucwaningo oluningi lubonisa ukuthi luhlobene nempendulo yokulungisa ukuvuvukala ekulimaleni kwamaseli emisipha okwenzeka phakathi nemicimbi yokuzivocavoca ngokweqile. Imithi elwa nokuvuvukala njenge-ibuprofen inganciphisa ubuhlungu, kodwa inganciphisa inqubo yokulungisa umonakalo.
i-piriformis syndrome
Lokho obhekana nakho njengobuhlungu bezinqe kungase kungaveli emisipha ye-gluteal nhlobo. Endabeni ye-piriformis syndrome, imisipha ye-piriformis iyakhukhumala futhi icasule inzwa ye-sciatic, evame ukudlula ngaphansi kwe-piriformis, kodwa kwabanye abantu idlula kuyo. I-Piriformis syndrome ibonakala ngobuhlungu obujulile ezinqeni ngezinye izikhathi eziphuma ethangeni noma emhlane ophansi, kulandela indlela ye-nerve sciatic. Ukwelashwa kwe-piriformis syndrome ngokuvamile kuhlanganisa ukwelula okuqhubekayo kanye nokwelashwa ngokomzimba ngaphansi kokuqondisa kukadokotela wemithi yezemidlalo. Ngezinye izikhathi izimo eziphikisayo zidinga imijovo ye-corticosteroid.
Imithi engcono kakhulu yokunciphisa ubuhlungu be-gluteal
Uma uchitha isikhathi esiningi ebhayisikilini, kuvamile ukuzwa ubuhlungu nokucinana. Kodwa ngokuphambene nalokho ongase ukucabange, ubuhlungu obuzwayo ngemva kokuhamba kanzima abubangelwa imisipha yakho ye-gluteal. Empeleni livela ekuqineni kwemisipha ye-hip rotator, iqembu lemisipha efihlekile ngaphansi kwezinqe, elisuka ethanjeni lomsila liye phezulu kwethanga.
Isizathu sokuthi uzwe ubuhlungu yingoba izinqe zakho azivuleki uma ugibele ibhayisikili. Zihlala zisesimweni esinqunyiwe njengoba umlenze uhamba phezulu naphansi endizeni efanayo, kodwa ungalokothi uqondise noma ujikeleze ngokwanele ukuze uvule ukuhlangana kwe-hip.
phumula futhi uphumule
Ngemuva kokuqeqeshwa kanzima kwebhayisikili, kuyadingeka ukuphumula futhi uvumele imisipha ukuba ibuyele emzamweni. Uma ubuhlungu bubonakala, indlela ye-RICE iyanconywa. Lokhu kuhlanganisa ukuphumula izinsuku ezimbalwa, ukusebenzisa iqhwa endaweni ebuhlungu ukuze kuncishiswe ukuvuvukala nokuphakamisa kancane umlenze ukukhuthaza ukugeleza kwegazi.
Kubalulekile ukuvumela imisipha ukuba iphumule futhi yenze ukuphumula okuphelele. Uma uzizwa ululame kakhulu endaweni, ungenza ukuqeqeshwa okuphambene ukuze ungachithi i-gluteus ngokwenza izikhathi zamabhayisikili kuphela. Ungakwazi ngisho nokuthatha amakhefu asebenzayo ukuze uthuthukise ukujikeleza kwamaphethelo aphansi.
I-Gluteal Stretches
Ziyanconywa elula vula ngokugcwele imisipha ye-rotator. Awukho umkhawulo wokuthi kufanele ukwenze kangaki, maduze noma kamuva. Yelula kakhulu uma indawo ejulile yezinqe zakho ibuhlungu futhi kancane uma ingalimazi. Ukwenza lokhu kunwebeka akufanele kubangele noma yikuphi ukungakhululeki noma ubuhlungu.
- Lala, ugcine ikhanda nentamo yakho iphumule. Letha idolo lakho langakwesokudla esifubeni sakho liye ehlombe lakho lesokunxele.
- Ngesandla sakho sobunxele, donsa iqakala lakho ulibhekise ehlombe lakho. Ungaphenduki idolo lakho njengoba udonsa.
- Qinisekisa ukuthi udonsa imisipha ekujuleni ezinqeni, kodwa hhayi kanzima kangangokuthi uzizwa uqinile noma awukwazi ukuphefumula kalula.
- Bamba imizuzwana engu-30.
Limise kahle ibhayisikili
Mhlawumbe inkinga yobuhlungu esinqeni uma ugibela ibhayisikili kungenxa yokuma kwalo kabi. Ukuphakama kwesihlalo sehhashi kufanele kubekwe ukuze lapho i-pedal ingaphansi kwe-stroke futhi ibhola lonyawo lise-pedal, idolo kufanele libe nokuguquguquka kancane. Izinqulu akufanele zihambe ziye ezinhlangothini ngesikhathi sokujikeleza kwe-crank futhi akufanele zelule ngaphansi kwe-pedal stroke.
I-engeli yehhashi kufanele ibe evundlile, ihambisane nomhlabathi lapho ubheka ohlangothini (kodwa ngezinye izikhathi ukutshekela phansi okuncane kakhulu kungaba usizo kulabo ababhekana nokucindezela okukhulu endaweni ye-perineum). Ukuma kwesihlalo sehhashi eya phambili noma emuva kungafinyelelwa ngokulungiswa kwamaphedali ukuze abe sendaweni yehora lesithathu nelesishiyagalolunye.
Izibambo kufanele zilungiswe ukuze kungadingeki selule ukuze sifinyelele kuzo noma sizizwe sivalelwe ngokuba seduze kakhulu nomzimba. Kufanele ukwazi ukufinyelela kahle emigoqweni usuka endaweni eqondile futhi izindololwane zakho kufanele zigobe kancane lapho uphumule kuzo.
hamba kancane
Ukuhamba kancane ngokuvamile kusho ukuthi siphusha kakhulu ngegiya eliphezulu. Lokho kubeka izimfuno ezengeziwe kumafayibha ethu emisipha ohlobo lwe-II aqinile kodwa akhathala ngokushesha, ngakho siphelelwa amandla ngokushesha futhi sigcine siba buhlungu kakhulu.
Kodwa uma sinyathela eduze kuka-90 rpm (ngegiya elilula), sithembela kakhulu ohlotsheni lwemicu yemisipha ye-I ekhuthazela kakhulu. Leyo cadence ingase ibonakale ishesha ngendlela exakile kumgibeli webhayisikili ovamile, kodwa kuyindlela engcono kakhulu yokugwema umzamo ongadingekile, ukukhathala, nokuqunjelwa okubuhlungu.
Yiqiniso, kungenzeka ukuya kude kakhulu. Ama-cadence aphezulu kakhulu angaqeda amandla ngokwawo. Kwabaningi bethu, cishe u-90rpm ibhalansi enhle phakathi kokungazikhangi ngenkathi u-pedaling futhi ungamoshi ukujika kwamandla.
Ukukubeka ngenye indlela:
- I-cadence ehamba kancane kanye negiya eliqinile kufana nokuphakamisa isisindo esingamakhilogremu angu-2 izikhathi ezingu-5.
- I-cadence esheshayo nemishini enesizotha ifana nokuphakamisa isisindo esingamaphawundi angu-15 izikhathi ezi-5.
Owokuqala uzobangela ubuhlungu obuningi kumuntu ojwayelekile ongaqeqeshwanga ngokuqondile.
gibela izikhathi eziningi
Singakwazi ukuvimba ubuhlungu be-gluteal ngokuhamba ngebhayisikili okungenani izikhathi ezimbalwa ngeviki ngesilinganiso esimaphakathi. Kubalulekile futhi ukukhulisa ukuqina kancane kancane, njengoba ukuqina kungazelelwe (njengokujaha amarekhodi omuntu siqu emijahweni yokugijima noma ukuqwala amatshe) kukhulisa kakhulu ubuhlungu.
Imisipha yethu ivumelana nezimo ngendlela emangalisayo, kodwa isebenza ngazo zombili. Ziyajwayela ukusetshenziswa okuvamile, kodwa futhi nokungasetshenziswa okuvamile. Kungakho ikhefu lingasishiya sibuhlungu kakhulu uma sesibuyele ehlweni.
Ngokwemvelo, imizamo enzima isho ukubambezeleka okukhulu kwemisipha. Ukuhamba olwandle ngeke kusivumele izinqe zethu zibe buhlungu. Isikhathi nomzamo ongaguquki ebhayisikilini, noma ngabe kufushane, kuzogcina lezo zinhlungu nezinhlungu zibe buncane.