Ubuhlungu be-Buttock noma i-biceps ngemva kokuzivocavoca kanzima kungase kube ukwaneliseka kancane, isibonakaliso sokuzivocavoca okwenziwe kahle. Kodwa akukho okuzuzisayo ngomgogodla oqinile, obuhlungu.
Uma uvuka ekuseni ngemva kokuzivocavoca umzimba unezinhlungu emuva, hlola ukuze ubone ukuthi awekho yini amaphutha ekuzilolongeni kwakho. Futhi uma kunjalo, funda ukulungisa indlela yakho.
amaphutha abangela ubuhlungu emuva
Kukhona imikhuba esiyenzayo ekuqeqesheni engabangela ubuhlungu beqolo. Ngezansi sihlaziya amaphutha amakhulu enziwe abasubathi, abaqalayo nabanolwazi.
Uncika kakhulu emuva noma phambili
Kunesizathu sokuthi abaqeqeshi babeke phambili ukuma ngaphezu kwesisindo kanye nokuphindaphinda lapho ukuqeqeshwa kwamandla: ukugoba umgogodla wakho kude kakhulu emuva (overextend) noma kude kakhulu phambili (overflexion) lapho uzama ukuphakamisa izinsimbi ezisindayo kukubeka engcupheni. ingozi yobuhlungu beqolo noma yokulimala.
Uma uphakamisa isisindo phezulu noma uthatha okuthile phansi, ufuna umgogodla wakho ube nokuhleleka kokungathathi hlangothi, endaweni ethile phakathi kokugoqa nokuzungeza.
Ngokuvamile kuvamile ukubona ukuzungezisa okweqile phakathi nokuzivocavoca kokugobela phambili (njengama-deadlift) kanye nokugoqa ngokweqile ngesikhathi sokuphakamisa phezulu (njengomshini wokunyathelisa ongaphezulu), ngakho-ke lezi izivivinyo ezinhle zokuqapha ngokucophelela ukuma.
Ukuze ugweme le nkinga, gxila beka i-pelvis phansi (ukunyakaza okuphambene nokugoba umhlane ongezansi) futhi ugcine i-ribcage ihambisana nawo wonke umzimba (dweba izinhlangothi ezimbili zangaphambili ndawonye).
Ungakwazi futhi ukusebenza kulezi zindlela ngenkathi uphansi ukuze wenze umkhuba ngesikhathi sokuqeqeshwa kwamandla. Ukuzivocavoca okufana nezimbungulu ezifile noma amapulangwe kuyindawo enhle yokuqala ukuqinisa umgogodla wakho futhi ucije ukuqondanisa kwakho.
Usebenzisa amandla ukuphakamisa
Nakuba kungase kulinge ukubamba ama-dumbbell asindayo usuka ku-bat, khetha ipheya okuyinselele ekhululekile ukuqala ngayo. Ukucosha izinsimbi ezisindayo kakhulu kuwe kungakwenza uncike kumfutho, kwenze ukuzivocavoca kwakho kungasebenzi futhi kudala nobuhlungu beqolo.
Lokhu kwenzeka kaningi nge ama-biceps curls. Uma ubamba isisindo esinzima kakhulu, kuvamile ukushwiba i-dumbbell, ngoba ama-biceps awanamandla ngokwanele ngokwawo. Lokhu kunyakaza kungabeka ukucindezeleka emhlane ophansi, okubangela ukuqina noma ubuhlungu.
Kufanele ukhethe isisindo ongakwazi ukusilawula kahle ngaphandle kokusebenzisa umfutho oweqile. Ungakwazi futhi ukuzihlola esibukweni ukuze uqiniseke ukuthi awunxephezeli isisindo esisindayo ngokushwiba, ukugoba, noma ukwandisa umhlane wakho ophansi ngokweqile. Futhi uma kudingekile, yehlisa isisindo kumasethi alandelayo noma wehlise inani eliphelele lokuphindaphinda umsebenzi ngamunye.
weqa ukufudumala
Ngaphambi kokwenza amandla noma i-cardio, ukuqala ngesimiso sokufudumala esiklanywe kahle kubaluleke kakhulu uma ufuna ukugcina ubuhlungu bakho bungenabuhlungu. Ukwenza izivivinyo ezishukumisayo zokufudumala kusiza ukwandisa izinga lokushisa nokuguquguquka kwemisipha, okusiza ukuvimbela ukulimala ngesikhathi sokuqeqeshwa.
Umkhuba wokufudumala kufanele uhlanganise into ethile ye ukuhamba, egxile ekuvuleni izinqe, ingemuva elingenhla namahlombe. Ngokushesha ngemva kwalokho, qhubeka nohlobo oluthile lomsebenzi we ukuzinza, egxile ngokukhethekile ekwenzeni kusebenze ama-glutes, imisipha ewumgogodla wengemuva, ama-oblique, namahlombe kuzo zombili izikhombisi-ndlela eziya phambili nangemuva.
Ukuze ugcine umhlane ungenakulimala, qala ukujima ngakunye ngokufudumeza okungenani imizuzu emi-3-5. Gxila ekuzilolongeni kokuhamba okuguquguqukayo, okulandelwa ukwenza kusebenze noma ukunyakaza okuzinzile, njengezimbungulu ezifile noma inja yenyoni.
Awuwenzi izivivinyo ezihlangene
Okwaziwa nangokuthi ukuzivocavoca okuhlangene, ukunyakaza kwamandla ohlangothi olulodwa, okufana ne-deadlift yomlenze owodwa noma ukucindezela kwesifuba sengalo eyodwa, kuyinselele kodwa kubalulekile uma ufuna ukugcina imisipha yakho ilinganisela futhi ingenakulimala.
Ukuzivocavoca umlenze owodwa noma ingalo eyodwa kusiza ukuqeqesha izinhlangothi zombili zomzimba wakho ngokulinganayo, ukukuvimbela ekusebenziseni ingalo noma umlenze obusayo. Ukwengeza, ukunyakaza okuhlangene kusiza ukubhekana nokungalingani kwemisipha, okungase kube imbangela engase ibe yimbangela yobuhlungu be-back ngenkathi uzivocavoca.
Zama ukufaka ukuvivinya umzimba okukodwa noma okubili ngakunye ukuqeqeshwa kwamandla. Shintsha i-hip thrust yakho evamile ukuze uthole ukuhluka komlenze owodwa. Noma zama i-dumbbell ehlombe yokucindezela esikhundleni sokucindezela kwe-barbell ngaphezulu.
Amathiphu okugwema ubuhlungu emuva lapho uqeqesha
Sonke sifuna ukwazi ukuthi iyiphi indlela engcono kakhulu yokukhulula ngokushesha ubuhlungu obuphansi emuva. Ngokungcono kakhulu, ubuhlungu beqolo bungakhungathekisa, mhlawumbe buqede amandla. Ngenhlanhla, akhona amakhambi okulwa nalobo buhlungu, kusukela ekuzilolongeni kuya ekusebenziseni izindlela zokwelapha ezihlukile. Ngokuzayo lapho sinezinhlungu emuva (noma uma sihlushwa manje), kufanele sicabangele izindlela ezilandelayo zokukhulula ubuhlungu beqolo.
Ukuzivocavoca ukuze uphumule imisipha
Nakuba kungase kubonakale kungenangqondo, ukuzivocavoca lapho ubuhlungu obuphansi emuva bubangela ubuhlungu kungasiza ekuqedeni ukungakhululeki. Kuhlale kubalulekile ukubonana nodokotela wakho ngaphambi kokuzivocavoca ngobuhlungu, kubalulekile ukuthi ungahlali uthule.
Khumbula ukuthi akuwona wonke ukuzivocavoca okuzuzisa ukulwa nobuhlungu beqolo. Sizozama ukugwema ukuvivinya umzimba okuthinta izinzwane nezisu, okungandisa ukucindezeleka emgogodleni esikhundleni sokuwukhulula. Uma umnyombo ungaqinile, ukuphakanyiswa komlenze kungaba nentela kakhulu emzimbeni uma sesivele sizwa ubuhlungu.
Kunezinhlobo eziningana zokuzivocavoca ezingaba usizo lapho sidinga ukukhulula ubuhlungu emuva. Ama-crunches ayingxenye angasiza ukuqinisa umgogodla wakho ngaphandle kokufaka ingcindezi enkulu endaweni. Ukuzilolonga okunensayo, okulawulwayo okuhlezi odongeni nakho kungaba usizo. Okunye ukuphindaphinda okufanele kucatshangelwe kufaka phakathi ukuletha idolo ngalinye esifubeni ngokulandelana, ukutshekisa i-pelvis, nokubhukuda.
Ukwelashwa okubandayo nokushisa
Enye indlela ephumelelayo ukwelapha okushisayo nokubandayo. Leli khambi lilula futhi liyindlela engabizi. Obunye ubuhlungu bungadamba ngokufaka ukushisa noma amakhaza. Lokhu kungabandakanya ubuhlungu obuphansi emuva obuvela ezimbangela ezivamile, njenge-spinal stenosis. Uma siye sabhekana nobuhlungu obuqondile obuphansi emuva ngenxa yokulimala njengokushayisana, ukuwa noma ukulimala kwezemidlalo, ukwelapha kungaba yisixazululo.
Uhlobo lobuhlungu esibuzwayo kufanele lusho uhlobo lokwelapha okushisayo noma okubandayo. Uma ubuhlungu bukhulu, kufanele sisebenzise amakhaza bese sishisa. Uma ukungakhululeki kungapheli noma ku-subacute, ukushisa okuthambile kufanele kusetshenziswe ngokuqhubekayo. Uma sizama ukudambisa izinhlungu ngemva kokuzivocavoca, kufanele sigcobe iqhwa.
nweba ngaphezulu
Singenza izivivinyo zokuzelula ukuze sinciphise ubuhlungu beqolo. I-yoga elula eyaziwa ngokuthi "I-Baby Pose" ingaba usizo ekudambiseni izinkinga ezingezansi, noma ukwelula idolo kuya esifubeni nakho kungasiza. Uma selula imisipha ye-piriformis, sizokwazi ukunciphisa ukungezwani esinqeni nasemhlane ophansi. Ukuzungezisa umgogodla wakho ngobumnene ngenkathi uhlezi kungasiza ukwandisa ukuhamba. Ezinye izintambo ezingase zikusebenzele i-"Cat-Cow" elula, engaqinisa umgogodla, kanye ne-"Sphinx" elula.
Gqoka izicathulo ezifanele
Izicathulo esizigqokayo ngokuqinisekile zingaba nomthelela empilweni yangemuva. Eqinisweni, zingase zibe enye yezindlela zokwelapha ezibuhlungu kakhulu futhi ezisobala kakhulu. Izithende eziphakeme zaziwa ngokufaka isandla ekudaleni izinkinga kubantu abaningi. Nokho, ukumane ukugqoka amafulethi akuyona impendulo.
Ukwesekwa okufanelekile kwe-arch kanye ne-foot cushion kubalulekile, futhi ukwenza kanjalo kungasiza kakhulu ekulawuleni ubuhlungu. Ukuthola ama-orthotics kuyindlela eyodwa yokwandisa ukuhamba kahle nokunethezeka nokuqeda ubuhlungu emuva.