Faka esikhundleni sokuthinta ngokuhamba komzimba wonke
Yonke inqubo yokuzivocavoca, kungakhathaliseki ukuthi kusetshenziselwa ukuthuthukiswa kwemidlalo, ukuqina komzimba jikelele, noma izizathu zokwelapha ngokomzimba, kufanele kufake izinhlobo ezintathu zokuqeqesha. Lezi yi-cardiorespiratory, ukumelana, okungaqondakala njengokuqeqeshwa kwamandla, nokuzivumelanisa nezimo, okubhekiswe kuzo zonke lezi zinsuku njengokuqeqeshwa kokuhamba. Ngokomkhandlu waseMelika Wokuzivocavoca, uhlelo oluyimpumelelo lwezempilo ludinga zonke izici ezintathu.
Futhi bonke abathathu badlala indima ekuvimbeleni ubuhlungu kanye nokuphatha emuva.
Ukuzivocavoca Nobuhlungu
Ungase ungahlobanisi ngokuzenzekelayo ukuzivocavoca kwe-aerobic ngokunciphisa ubuhlungu obuya emuva, kodwa inhlangano ikhona. Ukuhlaziywa kwe-meta ka-2015 eyanyatheliswa ku- American Journal of Physical Medicine Rehabilitation yabheka izifundo eziyisishiyagalombili ezigxile emiphumeleni lolo hlobo lokuqeqesha ukuqina emzimbeni olwenziwe ngezibalo eziningana ezibuhlungu obuhlonishwayo nokuhlola okukhubazeka kwesiguli. Abacwaningi bathola ukuthi ukuzivocavoca kwe-aerobic kwasiza ngempela ukwehlisa ubuhlungu obungapheliyo emuva emuva nokukhubazeka okuhambisanayo.
Ukuqinisa imisipha, imbuyiselo, kanye ne-hip muscle kungasiza ukusekela ukuma kwakho ekuqondanisweni okunempilo, futhi ngaleyo ndlela kunganikeza isisekelo sokugwema ukulimala, ukulimala, nobuhlungu obuhlobene nemisipha engalingani ejikeleze amalunga akho. Hlola leli khasi lokufundisa ngeminye imibono ngalokho okufanele ukwenze.
Uma sibhekisela ekuguquguqukeni, ngokuyinhloko, sikhuluma ngokuhamba okuhlangene kokuhamba.
Ububanzi obuhlangene bokuhamba bulinganisa izinga lokunyakaza kuzo zonke izikhombisi-ndlela ezikhona zokuhlanganyela okuqondile. Ukunyakaza okuqondile kuyoba okuhlukile ngesisekelo ngasinye. Lezi zinguquko zingancika eziningana zezinto ezifaka uhlobo lokujoyina, ngamanye amagama, ukuklama nokukwakhiwa, kanye neminyaka yakho, ubulili bakho, nokuningi.
Nakuba ukuhlanganiswa, isibonelo, umhlanganiso wakho wehlombe, kungakhiwa ukuhamba okuningi, kaningi imisipha eqinile, ukutholakala kwezicubu ezibomvu noma ezinye izici kuzokukhawulela ukuthi uhamba kangakanani, ngakho-ke ukuguquguquka, ungabonisa kahle. Ubhekwa njengokuzivumelanisa nezimo uma uthola imali ephelele, noma okungenani iningi, ukunyakaza okwenziwe ngokuhlanganyela.
Kodwa abantu abaningi abadala abanalo ukukhululeka kokuguquguquka okuhlangene. Kubo, ukufaka njalo ukuqeqeshwa ukuhamba njengengxenye yonke yokuzivocavoca kungahamba indlela ende ekunqobeni ubuhlungu nokukhubazeka.
Ukwehlisa, i-Fascia, ne-SMR ye-Whole Body Mobility Development
Enye indlela yokufeza lokhu ukwelula. Sekuyisikhathi eside, ukwelula amaqembu omzimba ngamunye emva kokuzivocavoca kwakuyiqhinga elivame kakhulu ukunconywa. Kodwa njengoba amashumi eminyaka ethuthuka, futhi ucwaningo olwengeziwe lwenziwe, akukhona kuphela ukuthi amasosha amasha ahlukanisa amasu ahlongozwayo futhi anconywa, kodwa wonke umqondo wokuguquguquka waqala ukuguqula umzimba wonke. Lezi zinsuku, ukuqeqeshwa ukuhamba ngezinye izikhathi mayelana nokuphumula kwemisipha, kuyilapho ngezinye izikhathi, kukhuluma ngokukhulula i-fascia, isembozo esinjenge-net esizungezile futhi siboshwe cishe zonke izakhiwo zomzimba wakho, kusukela emathanjeni nasemisipha kuya ezithombeni nasezigulini.
Futhi yilapho amasu okukhululwa kwe-self-myofascial (SMR) angena. Amasu okukhululwa nge-auto-myofasical yizinto ongayenza wena ezenza izinguquko ezikhungweni ezizungeze imisipha nezinye izicubu ezithambile.
Kungani ungathanda ukwenza lezi zinguquko? Abantu abaningi bathi banciphisa ubuhlungu, bathuthukise ukuhamba, futhi bahlakulele ukuhamba okuningi.
Amasu we-SMR agijima i-gamut kusuka e-foam egijima elala emabhola we-tennis, amabhola e-golf, amabhola ezemithi, namagadgets ahloniphekile atholakala kwezinye izindawo zokufaneleka.
Izindlela Zokukhishwa kweMifascial Release (SMR) zeMikhanda, Amahlombe, ne-Emuva Emuva
Kuye kwabhalwa okuningi mayelana nokuqhuma iziqhumane ezinqeni, amathole, emuva okuphansi, ngisho nezinyawo.
Kodwa uma intamo yakho iyancipha, ingenhla yakho ibuhlungu noma amahlombe akho aqinisi "hang" ngakwesokudla, ungase uzuze esimisweni sokukhululwa se-self-myofascial esihlose umzimba ophezulu.
Uma lokhu kuchaza wena, futhi ungumdlalo ngenye indlela yokwandisa ukuguquguquka kwakho, i-SMR ebonisa ngezansi kulula ukuyilandela. Konke okudingayo i-roller foam nebhola le-tennis noma amabili.
I-SMR ye-Rhomboid Muscles
Wake wake wazizwa njengemisipha yakho yangemuva-ekhona phakathi kwamahlombe akho ehlombe futhi umgogodla wakho uphelelwe phezulu futhi uqinile? Uma kunjalo, ungazuza ku-SMR kumisipha yakho ye-rhomboid. Ama-rhomboids akho axhuma emhlanjeni wakho emgodleni futhi adla indima ekukhunjweni, noma emuva kokubuya phezulu . Ngezinye izikhathi lezi zinhlanzi ziba nzima ngenxa yokuthi zibuthakathaka, kanti nezinye izikhathi ziba nzima ngenxa yokungalingani kwamasipha ezungeze amalunga asebenza ngehlombe, intamo, ingalo kanye / noma ikhanda. Inhlanganisela kungenzeka, futhi.
I-rhomboids ibuye ibambisane nesinye isisindo esibalulekile sokuthi i -scapula ibuyele, ngakho-ke uma wenza i-SMR kuma-rhomboids akho, cishe uzophazamisa ngqo le muscle.
Imisipha ye-rhomboid ingashintsha indlela amahlombe akho ehlombe ahlala ngayo emhlane wakho ongenhla, okuzoholela ekuhambeni okuhambayo okuhambayo, ubuhlungu kanye / noma ukuguqulwa kwesithoni se-tape yokujikeleza.
Ukuze usebenze nge-rhomboids yakho ungasebenzisa noma i-roller ye-foam noma ibhola le-tennis. Uma usebenzisa i-roller ye-foam, vele ulale phansi ku-roller, okumele ibekwe ngobude ngaphansi komgogodla wakho. Phambanisa izingalo zakho phambili, uzibheke ngokukhululekile emaceleni, ukuze isandla ngasinye sithinte ihlombe elihlukile. Lesi sikhundla sisiza ukuhambisa ihlombe lehlombe, kude nomgogodla. Khumula futhi uphefumule imizuzu embalwa.
Ungangezela ukunyakaza okuthile ekuqaleni kokusethwa ngokuguqa kwi-roller foam. Qala engxenyeni yangaphakathi yecala elilodwa lehlombe kanye nomqulu oholela emgodleni wakho bese ubuyela futhi. Qhubeka nokuphefumula kulo lonke ukuhamba.
Ngemuva kwemizuzwana engu-15-30 ye-rolling, shintsha izinhlangothi.
Ukuze uthole ukubhekwa okuthe xaxa kwemisipha ye-rhomboid, zama isenzo sokuqhuma usebenzisa ibhola le-tennis esikhundleni se-roller foam.
Amabhola e-Tennis for Muscle Your Occipital
Abantu abaningi banalo okubizwa ngokuthi ukuhamba phambili kwekhanda, lapho, ngokuhamba kwesikhathi, isikhundla sekhanda sithuthele phambili. Le nkinga encane engcono kakhulu yokufakela phambili ijwayele ukuphendula ngokuchofoza kwesikhumba kanye nokubuya phezulu.
Ukuhamba phambili kwekhanda kungadalwa amahora amaningi ehlezi kukhompyutha futhi ikakhulukazi ehambisana neskrini. Kungase futhi kuvela emisebenzini ehlala phansi njengotshayeli lwamaloli. Izimbangela eziningi, isibonelo, ngokujwayelekile ukulungisa ikhanda nentamo yakho ukuze uhlale ude kakhulu, zikhona.
Ngisho nokuhamba okuncane kwekhanda lakho kusukela entanyeni yakho kungagcizelela imisipha nezinye izicubu ezithambile. Ukubhekana nalokhu, ungase ucabange ukuba nesipiliyoni nama-tennis akho amabhola ngezikhathi ezithile. Nakhu okumele ukwenze:
- Themba ngemuva kwakho ngamadolo akhokile futhi izinyawo zakho zihlala phansi. Beka izingalo zakho eceleni kwakho noma uwele phambi kwakho njengoba wenza ngokuzivocavoca. Vumela induduzo yakho ibe yisiqondiso sakho lapho unquma ngesimo sezingalo zakho.
- Thatha umoya noma amabili, phumula, bese uhlala phansi.
- Beka ibhola le-tennis ethangeni eliseceleni kwe-skull yakho emuva. Thola "iphuzu" lapho ungabona khona ukuthi kukhona okuthile okwenzekayo noma ukuguqula izicubu ezithambile ngaphansi kwebhola, kodwa lapho kungenakuningi okumele ukwenze. Sebenzisa isikhathi esincane ukuphumula nokuphefumula ngebhola le-tennis kule ndawo. Phinda ngaphesheya.
Futhi igama mayelana nendawo: Indawo yokubeka ibhola le-tennis ibizwa ngokuthi phansi kwe-skull yakho, eyaziwa nangokuthi ithambo lakho le-occipital. Iqembu lemisipha eyaziwa ngokuthi i-sub-occipitals ilinamathele lapha futhi ingaqina kakhulu lapho ikhanda lakho lingavumelani nentamo yakho.
Enye imisipha ukuze uqiniseke ukuthi "uthole" ngebhola lakho le-tennis iyinhloko ye-semispinalis. Le misipha isiza ukugcina ijika elijwayelekile lomlomo wesibeletho lihambelana futhi, njengama-sub-occipital, kusiza ukunweba ikhanda lakho emuva. Kubuye kube nesibopho sokuguqula ikhanda lakho ohlangothini. Njenge-sub-occipitals, imisipha ye-semispinalis capitus ihambisana eduze kwe-skull.
Ukuze wenze isipiliyoni sakho ngamabhola we-tennis ngaphansi kwe-skull yakho elula futhi ephumule, ungakha idivayisi yakho ye-SMR. Kulula kakhulu.
Mane ubeke amabhola amabili we-tennis endaweni ephakeme, nesimo esingaphansi kwe-skull yakho, nebhola elilodwa le-tennis ngakwesinye kwentamo yakho. Ukusebenzisa idivayisi yakho ye-SMR cishe kuzokunika isipiliyoni esiphezulu ngokwengeziwe, okungasiza ekuthuthukiseni imisipha ehlosiwe.
Thuthukisa ukuhamba kwakho kwe-Thoracic Spine With SMR
Umgogodla we-thoracic , ohambisana futhi unikeza amaphuzu okuxhumeka emibhodlweni yakho, usezingeni elihle lokuhlinzeka ukwesekwa kwentamo yakho, ibhande lehlombe kanye nesisindo sekhanda lakho. Lesi sikhundla senza futhi ukuthi emuva kwangasese kusize ngokuvimbela ukulimala noma ukuphathwa.
Ngenxa yalokhu, kungani ungazisebenzisi umthamo we-thoracic sping's capacitying ngokubuyisela noma yikuphi ukuhamba okulahlekile okungenzeka kwenzeke kule ndawo? Uma unjengabantu abaningi, imisipha eqinile emkhawulweni wakho we-thoracic imingcele yezinhlobo, okuyikhono lakho lokuguqula, ukugoba, ukuguquguquka, nokwandisa. I-Foam rolling iyithuluzi elincane elincane le-SMR lokunciphisa ukungezwani emisipha evame ukuqinisa lezo zintuthuko.
Themba ngemuva kwakho, ne-roller ye-foam ekhonjiwe ngapha nangapha phezulu ezingeni lezeluleko ezingezansi zamacu amahlombe akho. Bhonqa amadolo bese ubeka phansi izinyawo zakho phansi. Thatha ukuphefumula okujulile, uphumule!
Lapho Kufanele-Futhi Ungazami Ukuzama I-Foam Rolling namanye ama-SMR Techniques
Ngenkathi i-SMR ithandwa kakhulu kokubili emzimbeni wokuzivocavoca nasemibuthanweni yokwelashwa, kunezikhathi lapho kungesiwo umkhuba ofanele. Uma usanda kuqinisa ukulimala noma unezifo ezibuhlungu ezingapheli ezifana ne-fibromyalgia, i-foam rolling, ukuphumula emabhola we-tennis, nokunye okunjalo akunakwenzeka kuwe. Indlela engcono kakhulu yokwazi ngokuqinisekile ukuxoxa nengcweti yakho yempilo eqeqeshelwe ilayisensi-kungaba i-MD yakho noma isazi somzimba. Ezinye izizathu zokuhlala kude ne-SMR zihlanganisa ukujoyina ama-bony kanye / noma izinkinga zokuhambisa. Phinda ubuze udokotela noma PT ukuthi uthole isiqondiso uma ungaqiniseki.
Kodwa uma ususiwe ukuqhuma i-foam, kungase kube indlela enhle yokunciphisa izicubu ezibomvu kusuka ekulimaleni okudlule noma ukuhlinza, ukuyeka imisipha engasebenzi, ukuthuthukisa ukuhamba kwesikhathi, futhi-ke, ukuthuthukisa ukuguquguquka kwemvelo nokwandisa ukuhamba komzimba wonke.
> Imithombo:
> Long, A. Izinyathelo zohlelo lokuzivocavoca oluphumelelayo. Umkhandlu waseMelika kwiwebhusayithi yokuzivocavoca. Jan 2016.
> Meng, X., et. al. Ukusebenza kobuchopho be-aerobic ekwelapheni ubuhlungu obungapheli bokubuya emuva: ukuhlaziywa kwe-meta. Am J Phys Med Rehabil. May 2015.
> Robertson, M. Ukuzikhulula Kwezemvelo: Inhloso, Izindlela Nezobuchwepheshe. Izinhlelo zokuqeqesha zikaRobertson. 2008.