Kwabaningi bethu, ubuhlungu bemisipha kuwuphawu lokuqeqeshwa kanzima. Nakuba imisipha eqinile, eqinile akuyona ukuphela kwendlela (noma ebaluleke kakhulu) yokwazi ukuthi usebenze kanzima, kungasho umsebenzi owenziwe kahle. Kodwa akekho ofuna ukuba buhlungu izinsuku zilandelana, akunjalo? Futhi kuncane kakhulu ku-abs. Ngakho-ke, kubalulekile ukwazi indlela yokuvimbela ubuhlungu besisu lapho uzikhandla.
Ngokuvamile, ubuhlungu besisu ngemva kokujima buvamile, ikakhulukazi uma uzame ukujima okusha noma wandisa imvamisa yakho yokuzivocavoca. Uma ubuhlungu bakho buqhubeka ngemva kwezinsuku ezimbalwa nokwelula okuthile, kufanele ubone uchwepheshe wezempilo.
Izimbangela
Kwesinye isikhathi kusha ukuba nobuhlungu endaweni yesisu. Uma ungumuntu osaqalayo, lokhu kuzozwakala kujwayelekile kuzo zonke izingxenye zomzimba. Kodwa uma ube nokuqina kuphela ngenxa yokuhleka, khona-ke uzothola ezinye izizathu ezibangela ukungakhululeki ku-rectus abdominis.
zama umsebenzi omusha
Uma uzwa ubuhlungu obuthile ku-abs yakho ngemuva kokuzivocavoca, kungenzeka ukuthi ubhekene nokubambezeleka kokuqala kobuhlungu bemisipha (DOMS).
Ubuhlungu bemisipha buyindlela evamile futhi enempilo yokuzivocavoca okukhulu futhi ngokuvamile kwenzeka phakathi 24 kanye namahora angu-48 ngemva kokuqeqeshwa kwakho. Uma uzivocavoca, imisipha yakho ithola ukukhala okuncane, okungase kubangele ubuhlungu ngezinye izikhathi noma i-DOMS. Nokho, phakathi namahora angu-72, umzimba wakho kufanele ngabe usuwulungisile umonakalo omkhulu futhi cishe ubuhlungu buzophela.
Ukudabula imicu yemisipha kungenzeka ngenxa yezizathu ezihlukahlukene, kodwa enye yezinkinga ezinkulu ukuzivocavoca okusha. Kungakhathaliseki ukuthi ungumuntu oqalayo noma ungumdlali onolwazi, imisipha yakho iyacindezelwa lapho uhambisa umzimba wakho ngephethini ongayijwayele. Yingakho izikhathi eziningi sizwa ubuhlungu besisu lapho senza umzamo othile.
Khulisa izinga lokuzivocavoca
Ngokuhambisana nokuzivocavoca okungajwayelekile, ungase uzwe ubuhlungu uma uziqeqesha ngezinga eliphakeme noma ubude besikhathi eside kunokuvamile. Noma ungase uzwe ubuhlungu obengeziwe uma uqala ukuvivinya umzimba kaningi.
Futhi, imisipha yakho isabela kahle ku-stimu entsha noma okuguquguqukayo, okuhlanganisa ama-crunches. Uma isimiso sakho singabandakanyi noma yiziphi izivivinyo ezintsha kodwa ukhuphule ukushuba, ubude besikhathi, noma imvamisa, ungamangali uma uzwa ubuhlungu kancane ezinsukwini ezimbalwa ezizayo.
Ukungaphuzi amanzi anele
Cishe uyazi ukuthi ulahlekelwa uketshezi ngokujuluka ngesikhathi sokuzivocavoca. Kodwa ukoma akusona kuphela isibonakaliso sokuthi awunawo amanzi kahle. Uma uhlushwa amajaqamba nesisu ngesikhathi noma ngemva kokujima, ungase ungaphuzi amanzi anele.
Indlela enhle yokukala ukuthi uphuza amanzi anele yini ngokubheka umbala womchamo wakho. Okufanelekile, umchamo kufanele ube ngotshani noma umbala we-lemonade. Umchamo ophuzi obumnyama usho ukuthi udinga ukwandisa amanzi owasebenzisayo.
Ukuzivocavoca isikhathi eside noma emazingeni okushisa afudumele kungakhuphula izinga lakho lokulahlekelwa uketshezi. Uzofuna futhi ukuqaphela umjuluko ongabonakali, njengoba ungase ube nakho ngenkathi ubhukuda noma ushushuluza. Uma kunjalo, lungisa indlela osebenzisa ngayo amanzi ngendlela efanele.
Ukudla eduze nokuqeqeshwa
Izinkinga zamathumbu, ezifana nesifo sohudo noma igesi, zivamile ngesikhathi noma ngemva kokuzivocavoca, ikakhulukazi kubasubathi bokukhuthazela. Ngokuvamile ukuvuvukala kwesisu noma ubuhlungu nakho kuwuphawu lwalezi zimo.
Umzimba womuntu ngamunye usabela ngendlela ehlukile ekudleni ngaphambi kokuzivocavoca, kodwa ngokuvamile, uzofuna ukugwema ukudla okune-fiber ephezulu noma ukudla okukhiqiza igesi, njengobhontshisi, i-bran, izithelo, noma imifino eluhlaza. Amahora ambalwa ngaphambi kokuzivocavoca kwakho, nciphisa ukudla kwakho okune-caffeine futhi uphuze noketshezi oluningi.
ukungakutholi ukuphumula okwanele
Njenganoma yimuphi omunye umsipha emzimbeni, i-abs ayikhuli ngenkathi sizivocavoca. Lokhu bakwenza ngesikhathi sokuphulukiswa. Eqinisweni, kwenzekani ngempela lapho sisebenzisa i-abs ukuthi imisipha iyaphuka njengoba iphonswa emkhawulweni. Kamuva ngalolo suku noma mhlawumbe ngakusasa, siyozwa ubuhlungu obuthile; lokhu kungenxa yokuthi imisipha izama ukuzelapha. Njengoba bephulukisa, bakhula kancane kunakuqala. Ngakho, ngokuhamba kwesikhathi, imisipha iba mikhulu futhi ichazwe kakhulu.
Ngeshwa, uma singalokothi sinikeze i-abs yethu ithuba lokuphumula, asisoze sabona izinzuzo ezibonakalayo. Kunconywa ukuthi unikeze izisu zokuphumula bese weqa uma sibona ubuhlungu ngosuku olulandelayo.
Kuyafaneleka futhi ukuqaphela ukuthi nakuba akufanele ungakunaki ukubaluleka kokuphumula kahle i-abs yakho, le misipha ngokuvamile. akudingi ukuphumula okuningi njengeminye imizimba. Lokho kungenxa yokuthi siwasebenzisa nsuku zonke ukuze sisekele umzimba nokuma, ngakho-ke asesimweni esithe xaxa sokuzivocavoca. Ngakolunye uhlangothi, okufanayo ngeke kushiwo ngemilenze yakho, ama-glutes, nemisipha yesifuba, yingakho zidinga ukuphumula kancane phakathi kokuzivocavoca.
Ungakwazi yini ukwenza ama-crunches nsuku zonke?
Uma sisanda kuqeqeshwa, ukuqala inqubo yesisu nsuku zonke kungabangela ubuhlungu. Ukuphumula kunconywa ukuvumela umzimba ukuba uvumelane nezinguquko zemisipha. Lapho siziqeqesha, umzimba ukhiqiza izinyembezi ezincane ezidinga ukuphumula ukuze ugweme ukulimala nokusebenza kahle.
Ukucindezeleka kwemisipha okubangelwa ukwenza ama-crunches nsuku zonke kungase kucasule kakhulu. Ahlukaniswa njengezinhlobo zezinga lokuqala, lesibili, noma lesithathu, kanti okwesithathu kuhilela ukudabuka okuphelele kwemisipha; lapho uhlobo olunzima kakhulu, ziba nkulu izingozi zezokwelapha. Izinkinga ze-third-degree emisipha yesisu zingavumela izicubu zamathumbu ukuba ziphume, kubangele i-hernia. Ukuqeqeshwa kwezemidlalo, okuhlanganisa ama-crunches, cishe kuyimbangela yezinkinga zesisu uma ukhuluphele noma ungekho esimweni. Ukucindezeleka okunjalo kungaphumela ubuhlungu lapho ukhwehlela, uthimula, noma usebenzisa i-abs yakho.
Kodwa, ngenxa yokuthi ama-crunches ngeke asuse amafutha esiswini akusho ukuthi kufanele seqe lapho sizizwa sesilungile. Izisu zibalulekile ukuqinisa isisu sakho, into esobala. Kepha umnyombo unesibopho sokungaphezu kwalezo "six pack" abs abaningi abazilwelayo. Umgogodla oqinile unganciphisa ubuhlungu emuva, uthuthukise ibhalansi, futhi ukhulise ukuguquguquka. Imisipha ewumgogodla ibuye isekele izinqulu kanye ne-pelvis. Futhi, umgogodla oqinile uzosisiza ukuthi sithuthukise ukuma okuhle.
Ngakho-ke yebo, ungenza ama-sit-ups nsuku zonke, inqobo nje uma sinokujwayela okuqhubekayo ngokuhamba kwesikhathi. Nakuba kungase kubonakale kuphambene, ukunyakaza okuncane yikho kanye okudingwa yimisipha ebuhlungu. Ucwaningo lubonisa ukuthi ukululama okusebenzayo (unyakazisa imisipha yakho ngobumnene) kusiza ekudambiseni ubuhlungu obungemva kokuzivocavoca, mhlawumbe ngokuvuselela ukujikeleza.
Singakwazi ukwelula ama-oblique ngobumnene ngokulala ngomhlane, siphakamise amadolo ethu ngasesifubeni sethu, bese siwisa imilenze yethu ngapha nangapha. Lokhu kuthulisa i-abs egcwele kakhulu, izandla zihlezi phansi nhlangothi zombili zesifuba. Sizoqondisa kancane izingalo zethu, siphakamise ikhanda, amahlombe kanye nomzimba wethu phansi ngokunethezeka njengokuma kwenja ebheke phezulu ku-yoga.
Indlela yokukhulula ubuhlungu?
Uma izicubu zakho zesisu zizwakala zithambe kakhulu ngosuku noma ezimbili ngemva kokujuluka okukhulu, kukhona ukuzivocavoca nokwelula ongazama ukudambisa izinhlungu. Sincoma ukuthi ugoqe kancane i-foam roller endaweni ebuhlungu, ume futhi ukhulule amaphuzu ashubile kakhulu emisipha.
Nokho, ngezansi siveza amasu angcono kakhulu okudambisa ubuhlungu besisu.
Faka ukushisa (ngokucophelela)
Uma imisipha yakho isabuhlungu ngemva kwamahora angu-48, zama ukufaka ukushisa okuncane. Lokhu kungashukumisa ukugeleza kwegazi emisipheni ukuze kunciphise ukungezwani futhi kuzisize zizizwe zingcono. Zama ithawula elifudumele (elingashisi) noma iphedi yokushisisa. Kodwa qaphela. Ukushisa kuza namafulegi amaningi abomvu, njengokusha kanye nokuvuvukala okungenzeka kwemisipha.
Gwema ukuthintana ngokuqondile nanoma iyiphi idivayisi yokushisisa. Ungakwazi futhi ukugeza ishawa ebandayo ngemva kwalokho ukuze uvale indawo okwesikhashana.
sebenzisa ukucindezela
Njengabagibeli bamabhayisikili, sikhuluma kakhulu ngamasokisi okucindezela, kodwa amathole akuzona kuphela imisipha esebenza kanzima ejabulela ukuminya okuhle ngezikhathi ezithile.
Izendlalelo eziyisisekelo zokuminyanisa, njengamahembe okucindezela, zingasekela imisipha ebuhlungu futhi zithuthukise ukujikeleza kwegazi, ukuze uzizwe ungcono ngenkathi imisipha yakho ilulama.
Thola i-massage yesisu
Ungakwazi ukukhulula ukungezwani kwemisipha, uvuselele ukugeleza kwegazi, futhi ukwandise ukunyakaza okuhlukahlukene emalungeni. Futhi iphakamisa isimo sengqondo esihle.
Uma imisipha yakho ibuhlungu, into engcono kakhulu i-massage emnene. Khetha eyodwa esebenzisa ukucindezela okulula, okufana nokubhucungwa kwe-Swedish okungcono ukululama kune-massage yezicubu ezijulile. Noma zama i-tender point acupressure. Kulesi simo, i-masseur isebenzisa ingcindezi futhi ibambe ngokuqondile ezindaweni ezibucayi. Ungazama futhi ama-self massager njengezibhamu zokubhucunga.
ukuma kwemfezi
Lesi simo se-Yoga sidume ngokusiza ukwelula izisu nokunciphisa izinhlungu zokuzikhandla. Awudingi ukufaka ingcindezi enkulu ukuze uzwe ukwelula. Kufanele nje siqinisekise ukuhambisa amahlombe kude nezindlebe ukuze singalayishi i-trapezius.
- Qala ngokulala ngesisu, ubeke izandla zakho ngaphansi kwamahlombe akho futhi imilenze yakho yelulelwe ngemva kwakho.
- Ukugcina ama-hips akho nomzimba ophansi phansi, cindezela ezandleni zakho.
- Phakamisa i-torso yakho phansi bese ucindezela ngobumnene isifuba sakho phezulu nangaphandle ukuze uzizwe unwebeka kuyo yonke imisipha yakho yesisu.
- Bamba lapha ukuphefumula okumbalwa bese ubuyela emhlabathini. Phinda njengoba kudingeka.
Ehlezi Side Stretch
I-lateral stretch ehlezi ikuvumela ukuba welule imisipha yakho yesisu, inqulu, nethanga ngenkathi uthuthukisa ukuguquguquka komgogodla. Uma sizwa ukucinana okwengeziwe noma ukungakhululeki endaweni ewumgogodla, akufanele sizikhandle lapho selula futhi sicabange ukwehlisa ububanzi bokunyakaza. Akudingekile ukuthi senze uhla oluphelele lokunyakaza ukuze sizuze ekweluleni.
- Sizohlala siqonde phansi sihlukanise imilenze.
- Sizophakamisa izingalo sibheke ezinhlangothini izindololwane zigobile futhi iminwe ibheke phezulu.
- Sizofinyeza imisipha yesisu bese sigoba kancane kwesokudla, siletha indololwane yesokudla phansi. Akumele sincike phambili noma sijike. Kufanele sizwe ukwelula ngokusebenzisa ama-oblique.
- Sizogcina lesi sikhundla imizuzwana engu-15 kuya kwangu-30, bese sibuyela endaweni yokuqala. Sizophinda ngakwesobunxele bese sibamba ngesikhathi esifanayo.
I-Reclined Glute Bridge
Lo msebenzi ungenziwa ngaphandle kwesisindo esengeziwe, kumata noma phansi. Kungukunyakaza okuyisisekelo okuzosiza ukwelula nokuphumula imisipha yesisu. Ukuze sikwenze ngendlela efanele kufanele silandele lezi zinyathelo ezilandelayo:
- Lala ngomhlane. Gobisa amadolo akho bese ubeka izinyawo zakho phambi kwamathambo e-hip yakho. Izingalo zihlala ezinqeni.
- Phakamisa kancane izinqulu zakho emoyeni, udale ukuthambeka ukusuka emadolweni kuya emahlombe akho. Bamba umoya omningi.
- Yehlisa kancane phansi bese uphinda izikhathi ezimbili kuya kwezintathu.
Ukuvulwa kwesifuba seFitball
Lokhu kunwebeka kukhuthaza ukuphumula futhi kunikeza izisu ukunwebeka okuphelele. Ibuye yelule amahlombe nesifuba. Sizoqaphela ukuvuleka okubanzi kuyo yonke ingxenye emaphakathi nengaphezulu. Sizogwema ukunyakaza okusheshayo noma okungazelelwe ngenkathi sisalula. Lokhu kubandakanya ukubhampa njengoba sihamba ebholeni futhi sibambe i-stretch. Nganoma yiluphi uhlobo lokwelula, kubalulekile ukuthi ufinyelele kuphela endaweni yokushuba. Uma sidlula lokhu, ingozi yokulimala endaweni yesisu iyanda.
- Sizolala ngomhlane ebholeni lokuzivocavoca. Amahlombe akho, intamo, kanye nekhanda kufanele kube phezu kwebhola, umhlane wakho unwetshiwe, izinyawo ziphansi phansi, namadolo agobe ku-90 degrees.
- Sizoqala ukunwebeka ngokuvula izingalo futhi siziyeke ziwele eceleni kwebhola. Sizokwenza isiqiniseko sokubheka phezulu ophahleni.
- Sizogcina imizuzwana engu-15 noma engu-30.
ukuma kwekati-inkomo
I-cat-cow stretch isiza ngokuhamba nokuguquguquka kwemisipha yesisu. Kuyasiza futhi ukwelula nokuqinisa umgogodla ophansi.
- Sizoguqa futhi sibeke amakhanda ethu phansi ngenkathi sigoba iqolo, okufana nendlela ikati lenza ngayo.
- Sizonweba intamo ngokuphelele phezulu futhi sizokwehlisa isisu ngokuphelele phansi, selule imisipha yesisu.
- Sizogcina isikhundla imizuzwana engu-20, bese sibuyela endaweni yokuqala.
- Sizophinda izikhathi ezi-3 kuya kwezi-4.
Amathiphu okugwema ubuhlungu
Kubalulekile ukwazi umsuka wobuhlungu besisu uma sizivocavoca. Uma sesikutholile, sizokwazi ukuthi ungakugwema kanjani ukungakhululeki ngemva kokuqeqeshwa.
Okubaluleke kakhulu ukuhlaziya uma i indlela yokunyakaza iyona efanele. Ukuzivocavoca kwesisu ngakunye kunephethini ethile yokunyakaza okufanele ilandelwe ngokuphelele ukugwema ukulimala. Ngokufanayo, kubalulekile ukuphumula isikhathi eside ngokwanele ukuze ululame futhi imisipha ithole umoya-mpilo odingekayo. Uma ungaphumuli phakathi kwamasethi, maningi amathuba okuthi ukusebenza kuzoncipha futhi umphumela wokuqeqeshwa ungabi njengoba bekulindelekile.
Ngakolunye uhlangothi, uphuze amanzi udle ulinganisele Kuzosiza ukunciphisa ubuhlungu bangemva kokujima. Ukusetshenziswa kwamaprotheni kusiza imisipha ukuthi ilulame futhi yakhe imicu yemisipha. Kodwa-ke, kuyalulekwa futhi ukuthatha ama-carbohydrate ukuze ubuyisele amandla namazinga kashukela egazini. Yiqiniso, amazinga e-hydration nawo abaluleke kakhulu.
Uma singakwazi ukwamukela izinguquko ngemva kokuzwa ubuhlungu bemisipha, kuhle ukuya kuchwepheshe wokudla okunomsoco nokuqeqeshwa kwezemidlalo. Umbono wochwepheshe kuphela ozosiza ubuhlungu besisu bunciphe.