Ukudonsa ama-bicep curls angu-10 ohlangothini lwakho lwesokudla kodwa uzama ukuqeda angu-5 kwesokunxele sakho? Nakuba kuvamile ukuba nohlangothi olubusayo, ukuhluka okuncane kwamandla, ibhalansi, nokuhamba ngezinye izikhathi kungase kubonise ukungalingani kwemisipha, okungalimaza ukusebenza kwakho kokuzivocavoca futhi kwandise ingozi yokulimala.
Uma imisipha ibhalansile eduze kwelunga, kusho ukuthi ifinyela ngesivinini namandla ukuze isize ilunga linyakaze ngendlela elihloselwe ukuhamba ngayo. Kunoma yikuphi ukunyakaza komzimba, kunezinyakazi eziyinhloko, okuyimisipha okufanele inikeze amandla amakhulu okunyakazisa ilunga, futhi kukhona abasizi, okuyimisipha enikeza usizo lapho abahamba phambili bedinga usizo. Ukungalingani kwemisipha kungenzeka, isibonelo, lapho abahamba phambili bebuthakathaka kakhulu ukuba benze umsebenzi wabo, okuphoqa imisipha eyisizayo ukuba izame ukunxephezela.
Yini ebangela ukungalingani kwemisipha?
Lolu hlobo lokuwohloka kwemisipha akumele luvele kubasubathi kuphela. Labo abangenzi noma yikuphi ukuqeqeshwa kwamandla bavame ukuba nama-atrophies abalulekile emisipha, okuholela ekungalinganini okukhulu kwemisipha. Ngezansi uzothola izici ezivame ukuthonya lolu hlobo lwenkinga yemisipha.
Iba nempilo engasebenzi
Ukuphila kokunganyakazi kungaba yicala. Sichitha izinsuku zethu sizingele phambi kwezikrini zekhompiyutha, sihlezi emadeskini nasezimotweni noma izintamo zethu zigobile sibuka omakhalekhukhwini bethu.
Ukuhlala isikhathi eside kubangela ukuguquguquka kwe-hip yakho ukuba kuqine futhi kube mfushane, okungase kukubekele ukungalingani kwemisipha, kufaka phakathi ama-glutes akho.
Yenza ukunyakaza okuphindaphindiwe
Ukwenza ukunyakaza okufanayo ngokuphindaphindiwe nakho kungabangela ukungalingani kwemisipha. Lokhu kungenxa yokuthi uma usebenzisa imisipha efanayo ngokuphindaphindiwe ngendlela efanayo, ingasebenza ngokweqile futhi ibambelele endaweni enenkontileka encane, engagcina iphazamise ukujoyina.
Lokhu kungathathwa emikhubeni yansuku zonke, njengokuthwala isikhwama sakho sokuzivocavoca ehlombe elifanayo, okuvame ukuphoqa uhlangothi olulodwa lomzimba wakho ukwenza umzamo omkhulu kunolunye.
Kodwa futhi kungathatha uhlobo lwemisebenzi enempilo yomzimba. Ukuzivocavoca okuphindaphindiwe njengokugijima, isibonelo, sebenzisa umzimba wakho ngokuyinhloko endizeni eyodwa yokunyakaza; azikusizi ngempela ukuthi uthuthukise amandla aphelele ongawathuthukisa ngokusebenzisa imisebenzi ebandakanya ukunyakaza okuhlukahlukene.
Izakhi zofuzo
Esinye isici esibangela ukungalingani kwemisipha izakhi zakho zofuzo. Ngokwesibonelo, uma umama nogogo wakho bobabili benezinkinga zeqolo, ungase uthambekele ekubhekaneni nezinkinga ezifanayo kamuva ekuphileni.
Kungakhathaliseki ukuthi amajika emvelo omgogodla wethu noma indlela amalunga ethu akhiwe ngayo, izakhi zofuzo zingadlala indima ekululameni kwezinkinga ezithile.
Izimpawu Eziyinhloko Zokungalingani Kwemisipha
ubuhlungu nokushuba ziyizinkomba eziyinhloko zokungalingani kwemisipha. Isibonelo, uma ama-paraspinals akho (imisipha egijima phezulu naphansi nhlangothi zombili zomgogodla wakho) kufanele inxephezele izisu ezibuthakathaka kanye nemisipha ejulile yasemuva, iqolo lakho liyogcina liqala ukulimaza.
i-asymmetry olunye uphawu olusobala. Lokhu kungalingani kungabonakala endleleni obukeka ngayo (okungukuthi, ihlombe elilodwa libonakala lide kunelinye) kanye/noma indlela onyakaza ngayo (okungukuthi, uhlangothi olulodwa lubuthakathaka noma luyaxega).
Lokho kusho ukuthi ukungalingani kwemisipha kungabangela ukuthi umuntu aswele amandla abengaba nawo ukube abahambisi babo abakhulu bebesebenza kahle.
Eqinisweni, ukungalingani kwemisipha ngokuvamile kuyisizathu sokuthi kungani abanye abantu abakwazi ukwenza izivivinyo ezithile ngendlela efanele. Isibonelo: ama-pull-ups. Abantu abanemisipha yangemuva ebuthakathaka kakhulu ukuba bangaphakamisa imizimba yabo bazosebenzisa imisipha emincane ezingalweni nasemahlombe abo (okungukuthi abasizi babo) ukuzama ukwenza ukunyakaza kwenzeke, ngaphandle kwempumelelo encane.
Lolo hlobo lwesimo alulona iqiniso kuphela kuma-pull-ups. Njalo lokho inqubo yakho yehluleka ngesikhathi sokuzivocavoca, ingadalula lapho ubhekana khona nokungalingani kwemisipha. Ingabe amadolo akho ayaxega lapho u-squat? Ungase ube nobuthakathaka noma ukulinganiselwa ezinqulwini. Ingabe umgogodla wakho uyantenga ngesikhathi samapulangwe? Lokho kungase kube uphawu lobuthakathaka obuyisisekelo.
Izingozi zokungalingani kwemisipha
Ukungalingani kwemisipha kungase kubonakale kuyinkathazo encane okwamanje, ngakho-ke kuthiwani uma umlenze wakho wesokudla unyakaza ngaphezu kwesobunxele lapho uhamba?
Uma ingelashwa, ukungalingani kwemisipha kungabangela ubuhlungu, ukungasebenzi kanye nokulimala. Lokhu kungenxa yokuthi bangakwazi ukushintsha indawo yelunga abaxhunywe kulo, baguqule uhla lwabo lokunyakaza ngezindlela ezingase zibe yingozi.
Uma lokhu kwenzeka ngokuphindaphindiwe esikhathini esithile, ithuba lakho lokulimala likhulu, kokubili emisipha, engakwazi ukulayisha ngokweqile ekusekeleni umthwalo omkhulu kakhulu isikhathi eside, njengakumajoyinti, angakutholi ukusekelwa akudingayo ukuze azinzise ngesikhathi sokuvivinya umzimba kanzima.
Isibonelo esivame kakhulu salo mphumela we-domino sibangelwa i- ama-glute abuthakathaka. Kuleso simo, ama-rotator ajulile e-hip angakwazi ukuthatha, okungase kubangele ubuhlungu be-hip ngisho nokucindezela inzwa ye-sciatic. Esinye isibonelo: imisipha yehlombe ebuthakathaka Lapho i-pectoralis encane ithatha i-serratus ebuthakathaka, ingandisa ingozi yobuhlungu behlombe nentamo.
Uma ukungalingani kukuwe umnyombo, kungakubiza ukulahlekelwa ukuguquguquka, ukuphefumula okubi, ukuphazamiseka kokugaya ukudla, kanye nokulimala noma ubuhlungu entanyeni nasemhlane wakho.
Ingabe kukhona ukwelashwa?
Yakha amandla futhi wandise uhla lwakho lokunyakaza zibalulekile uma kuziwa ekulungiseni ukungalingani kwemisipha. Uma usuzibonile izindawo zakho ezibuthakathaka, ungagxilisa amandla akho kanye nokuqeqeshwa okunwetshiwe kuzo. Ungase ufune ukuba nomqeqeshi womuntu siqu, noma umelaphi womzimba uma usezinhlungwini, ukuze akusize uthuthukise isimiso esithile.
Noma ngabe yiluphi uhlelo lokusebenza onquma ngalo, yazi ukuthi ukuphulukiswa kwakho ngeke kwenzeke ngokuphazima kweso. Ukungalingani kwemisipha kungaba nzima ukulungisa, ikakhulukazi uma iphethini igxilile isikhathi eside.
Ukuqeqesha kabusha imisipha kuyingxenye enzima kakhulu. Lapho izicubu ezisizayo sezijwayele ukunxephezela umnyakazo obuthakathaka, zizoqhubeka ngenkani zizama ukwenza kanjalo. Kuzothatha isikhathi, isineke, nokuphindaphinda ukuze bagqashule kulowo mkhuba ongemuhle.
Kudingeka ukuzivocavoca okuzimisele ukuhlasela umsipha ongalingani. Futhi ngokuvamile kufanele wenze ukuthutha kube lula kakhulu kunalokho abantu abakulindele. Lokho kungasho ukuphakamisa isisindo esincane, ukucwenga nokwenza lula inqubo yakho, noma kokubili.
Uma kuziwa ekubhekaneni nokungalingani kwemisipha, lungisa izinkinga eziwumgogodla kufanele ibe phezulu ohlwini lwakho lwezinto ozozenza. Uyisisekelo sakho sokusebenza. Ukuqeqeshwa okufanele okuyisisekelo kuyisisekelo sokunyakaza kwabantu okuyisisekelo. Akekho ongakwazi ukukhokhela ukudebeselela lesi sici esiyisisekelo somzimba.
Enye inketho ewusizo ukwenza umzimba unilateral, okungukuthi, ukunyakaza okuqeqesha uhlangothi olulodwa lomzimba wakho ngesikhathi, njengamabhuloho anomlenze owodwa noma imigqa ye-barbell yengalo eyodwa. Ukunyakaza okufana nalokhu kuzoqinisekisa ukuthi awunciki ngokweqile ohlangothini lwakho oluphethe, kukusize uhlukanise futhi ulungise ukungalingani kwemisipha.
Ukufakwa kwezivivinyo ezikhuthazayo ukuhamba ngezindlela eziningi ezahlukene noma izindiza elinye isu eliwusizo. Hlanganisa ukunyakaza kwakho ngezinhlobonhlobo zokusunduza, ukudonsa, ukuzungezisa kanye nokunyakaza kwe-lateral. Ukwenza izivivinyo ezinjengalezi kuzokusiza ugweme ukuphindaphinda nokuzivocavoca ngokweqile, unciphise ingozi yokungalingani kwemisipha.