Uma kuziwa ekululekeni, kulula ukugxila emisipha emikhulu emilenzeni yakho: ama-hamstrings akho, ama-hips akho, ama-quads akho, ngisho nama-glutes akho. Kodwa kuthiwani ngamawele? Ngiqinisekile ukuthi abakutholi ukunakwa ngokwanele.
Amawele ayakwazi ukunyonyoba uma ememezela ukuthi asebenze ngokweqile. Le misipha ivame ukuba nenkinga yethoni engabonisi ukungakhululeki okuningi, ngakho abantu bayakhohlwa ngayo. Nokho uma bethintwa abasubathi bayamangala ukuthi banethenda.
Ukumunca amankonyane kungaholela nasezinhlungwini kwezinye izingxenye zomzimba. Isibonelo, ukungahambi kahle kwethole kungabangela ubuhlungu bedolo neqakala, ama-shin splints, i-plantar fasciitis, i-Achilles tendonitis ngisho nezinkinga zangemuva.
Lokhu kungenxa yokuthi i-gastrocnemius yakhiwe imisipha emibili ehlangana emadolweni nangaphansi kwesithende. I i-gastrocnemius ungumdlali omkhulu ekuguqeni kwamadolo, kuyilapho i yedwa Ingumshayeli oyinhloko we-plantar flexion.
I-Fascia, noma ungqimba oluncane lwezicubu ezibamba imisipha ndawonye, lusuka phansi onyaweni luye ngemuva komlenze ongaphezulu. Lokhu kusho ukuthi ukungezwani kulezi zindawo kungaba nomthelela omubi endleleni osquat, ohamba ngayo, futhi oma ngayo, ubeke ukucindezeleka okweqile kweminye imisipha, imisipha namalunga.
Izindaba ezinhle ukuthi uma wenza lezi zindlela ezilandelayo zokwelula nokubhucunga ithole njalo, uzobe usendleleni yokukhulula ukungezwani nokukhulula ubuhlungu ngokushesha okukhulu.
Ungahlela kanjani iseshini yakho yokuhamba?
Khumbula ukuthi kungcono ukubhucunga amathole ngaphambi kokuzama noma yikuphi ukwelula. Lokhu kuzotshela imisipha yakho ukuthi iphumule futhi ikuvumele ukuthi unwebe ngokuqhubekayo. Bese-ke, uma usuqedile ukwelula, hlola uhla lwakho lokunyakaza ngezikwetshi ezithile zesisindo somzimba noma amaphaphu.
Lapho ubuchopho bubona ukuthi bungangena ngokuphephile kububanzi obusha ngenxa yenhlanganisela yokucindezela nokunwebeka okusebenzayo, ubuchopho butshela umzimba, "Manje sengingakwethemba, qhubeka ubambe lolo bubanzi obusha."
Okusho ukuthi, ukwenza izivivinyo ngale ndlela ngeke nje kukufudumeze futhi kukwenze ulungele noma yini obhekene nayo ngalolo suku, kodwa kuzokusiza ukuthi uhlale uselula ngokuhamba kwesikhathi.
Amamasaji amahle kakhulu wamawele
Ukubhucunga inkonyane ngebhola le-lacrosse
Thatha i-lacrosse noma i-softball bese uhlala phansi imilenze yakho yelule phambi kwakho. Beka ibhola phansi kwethole lakho lesokudla, ngenhla nje kweqakala. Hambisa ibhola ngapha nangapha ngomlenze wakho wesokudla, bese kancane kancane uyisa ibhola phezulu ulibhekise enkonyaneni lakho eliphezulu. Lapho uya lapho, uma uthola noma yimaphi amabala amathenda, phumuza ibhola lapho bese ugoqa unyawo lwakho ngokulandela iwashi nangokuphikisana newashi ukuze uzihlikihle imizuzwana eyi-10-15.
Uma ufuna ukwengeza ingcindezi eyengeziwe, weqa umlenze wakho wesobunxele phezu kwe-shin yakho yangakwesokudla. Ukuphakamisa ibhola kubhulokhi ye-yoga nakho kungakusiza ukuthi umbe ngaphezulu, futhi kukunike indawo eyengeziwe yokuhambisa iqakala lakho. Uma usuthumele umlayezo inkonyane lakho elingakwesokudla, sebenzisa isikhathi esifanayo uhlola kwesokunxele sakho.
I-soleus foam roller massage
Uhlezi phezu kwe-foam roller yakho izinyawo zakho ziphambi kwakho, qala ngokunyakazisa kancane kancane phansi kusuka kolunye uhlangothi kuya kolunye njengoba uqala ukuzwa amabala amathenda, usebenza ngendlela yakho phansi ematholeni. Uma uthola indawo ebuhlungu kule ndawo, bamba i-roller yegwebu lapha bese uphefumula imizuzwana engu-10-15 noma uze uzwe ukukhululwa kwephoyinti lokucupha. Phinda le nqubo uze uhlole amathole akho, kanye nama-hamstrings akho nama-glutes.
Ithole elingcono kakhulu liyanwebeka
inja eyehlayo
Lokhu kunwebeka akugcini nje ngokuba kuhle kumathole, kuhle ukunweba imisipha, ukuvula amahlombe, nokufudumala amaqakala. Qala endaweni kane izihlakala zakho ziqonde ngaphansi kwamahlombe akho namadolo akho ngaphansi kwezinqulu zakho. Khona-ke, njengoba uphusha izandla zakho ubheke phansi, hambisa ikhanda lakho phakathi kwezindololwane zakho bese uphakamisela isinqe sakho emoyeni. Shayela izithende ubheke phansi. Bamba lokhu noma yikuphi ukusuka kumasekhondi angu-30 ukuya kuminithi elingu-1, unyakazisa izinyawo zakho ngezikhathi ezithile.
Drop Heel Stretch
Uma futhi ufuna ukwelula futhi uqinise i-Achilles tendon yakho, zama lokhu: bamba ibhulokhi yakho ye-yoga, thola isinyathelo noma indawo ethile ephakanyisiwe. Letha izinyawo zombili phezulu futhi ubeke izinyawo zakho ukuze isithende sakho sokudla sibe semaphethelweni. Beka ingxenye enkulu yesisindo sakho esithendeni sakho sokudla njengoba uwela phansi. Bamba lokhu kwelula imizuzwana engu-30 ukuya kuminithi elingu-1, bese ushintsha izinhlangothi. Ukuze welule amanye ama-engeli ethole, yenza lokhu kwelula umlenze wakho ugotshwe kancane.
Ukwehla kwesithende nakho kungaba ukwelula okukhulu okuguquguqukayo ongakwenza ngesikhathi sokufudumala nokuhlola uhla lwakho lokunyakaza. Qala ngokusetha okufanayo, kodwa ube nezithende zombili phezu konqenqema. Yehlisa izithende zakho phansi, bese ucindezela emabhola ezinyawo zakho njengoba uphakamisa izithende zakho. Phinda izikhathi ezingu-8 kuya kwezingu-12.
Ukwelula Ithole Lodonga
Qala ngokuma inyawo noma amabili kude nodonga. Hamba phambili ngonyawo lwakho lwesokudla bese ubeka uzwane lwalolo nyawo odongeni. Gcina isithende sakho sokudla sigxilile emhlabathini. Ungabeka izandla zakho odongeni ngaphambi kokusekela kwakho. Ukuze uqinise ukwelula, cindezela onyaweni lwakho lwesokunxele njengoba izinqulu zakho ziqhubekela phambili. Bamba lokhu kwelula imizuzwana engu-30 ukuya kuminithi elingu-1, bese ushintsha izinhlangothi.
Ukwelula Kwethole Elinebhande
Bamba ibhande lokumelana (ibhande, ithawula, noma intambo ingase isebenze kahle) futhi uhlale imilenze yakho iqonde phambi kwakho. Zungezisa ibhande ebholeni lonyawo lwakho lwesokudla, bese udonsa ibhande phezulu njengoba izinzwane zakho zigoba ngakuwe. Cindezela isithende sakho sokunene ukuze uqinise ukwelula. Bamba imizuzwana engu-30 ukuya kuminithi elingu-1, bese uphinda ngomlenze wakho wesokudla.