Amathiphu asheshayo
- Shisa umzimba ngaphambi kokwelula noma yini.
- Nyakazisa amalunga adlule kubanzi bawo bonke nsuku zonke.
- Bamba ukwelula okumile cishe imizuzwana engamashumi amathathu.
Thinta amazwane akho bese usuvivinye ukuguquguquka. Yehlela phansi ukuze udlale nengane bese usukuma ngaphandle kokusebenzisa izandla zakho, bese usuvivinye ukunyakaza kwamalunga. Kokubili kuyagqagqana, kodwa akuwona amawele, futhi ukujaha okukodwa lapho udinga okunye kuyisizathu esivamile sokuthi abantu bahlale beqinile noma bewelula kangakanani.
Ake sikucacise ngokusobala, ngoba umehluko ushintsha lokho okumele ukwenze ngempela.
Amagama amabili, imisebenzi emibili
Ukuguquguquka ukuthi umsipha ungelulwa kangakanani. Ubude obungasebenzi obutholakala ezicubini zakho ezithambile, imisipha, imisipha exhumene, namavinqo azungeze ilunga. Lapho ubamba ukwelula komsipha ongemuva kwethanga uzwe lokho kudonseka, usebenza ukuguquguquka.
Ukunyakaza kwamalunga ukuthi ilunga linyakaza kahle kangakanani ludlule kubanzi balo bonke, ngaphansi kokulawula kwakho. Kuhlanganisa ukuguquguquka, kodwa kwengeza amandla, ukuxhumana, nokuzinza phezulu. Ukuguquguquka ukuthi ungaya kude kangakanani. Ukunyakaza kwamalunga ukuthi ungazinyakazisa kanjani lapho ubuye, ngokulawula indlela yonke.
Nansi ingxenye ekhubekisa abantu. Ungaba nokuguquguquka kodwa usaswele ukunyakaza kwamalunga. Umuntu angaba nobude obuningi emsipheni lapho omunye umuntu emnyakazisela umlenze, kodwa angakwazi ukuphakamisa lowo mlenze ofanayo phezulu yedwa. Ububanzi bukhona. Ukulawula ukubusebenzisa akukho. Ukunyakaza kwempilo yangempela, ukusuka phansi, ukufinyelela eshalofini eliphezulu, ukusonta ukuze uhlole indawo ongayiboni, konke kwencika ekunyakazeni kwamalunga.
Kungani kufanele ukunakekele
Ukunyakaza kwamalunga okuhle ngokuthula kwenza yonke into ibe lula. Ngokwe-Cleveland Clinic, ukuguquguquka okungcono nobubanzi bokunyakaza kukusiza unyakaze ngokucindezeleka okuncane, uzizwe uqine kancane, ubambe ukuma okungcono, futhi wehlise ingozi yokulimala. Ukwelula okusebenzayo kungasiza ngisho abantu abadala bathuthukise ukulinganisela kwabo, okubaluleke kakhulu ekuhlaleni uzinzile futhi unesibindi ngezinyawo zakho iminyaka.
Ububanzi bokunyakaza nabo buvame ukuncipha ngeminyaka uma ungabunakekeli. Lokho akusona isigwebo sencithakalo, kuyisimemo. Amalunga akhelwe ukunyakaza, futhi ukunyakaza yindlela enkulu ahlala ngayo ephilile. Ukuqina ngokuvamile kuphendula ekusebenziseni okuqhubekayo, okumnene kunokuphumula.
Indlela yokwakha ngakunye
Ngenxa yokuthi kuhlukile, kuphendula ezintweni ezihlukene.
Ukwakha ukuguquguquka, ngokuvamile uyelula uphinde ubambe. I-Mayo Clinic isikisela ukwelula amaqembu amakhulu emisipha okungenani izinsuku ezimbili kuya kwezintathu ngesonto. Shisa umzimba kuqala imizuzu emihlanu kuya kweyishumi yomsebenzi olula, ngoba ukwelula umsipha obandayo kungenza kakhulu ukuwulimaza. Ngena kancane kukho konke ukwelula uze uzwe ukudonseka okumnene, hhayi ubuhlungu, bese ukubamba cishe imizuzwana engu-30, uphindaphinda izikhathi ezimbili kuya kwezine ngohlangothi ngalunye. Kancane futhi ngokuzinza. Akukho ukugxumagxuma.
Ukwakha ukunyakaza kwamalunga, unyakazisa ilunga ngokusebenza ludlule kubanzi balo. Yilapha ukunyakaza okuguqukayo kungena khona:
- Ukuzungezisa okuncane, okulawulwayo kwezingalo nemilenze.
- Ama-lunge amnene ngokufinyelela noma ukusonta.
- I-cat-cow nokunye ukugoba komgogodla.
- Ama-squat ajulile, asekelwe ohlala kuwo bese uphuma.
- Ukugoba amahlombe nokuphenduka kwentamo okwenziwa ngenhloso.
Umehluko emuzweni yiwo obhoncisayo. Umsebenzi wokuguquguquka ngokuvamile umile. Umsebenzi wokunyakaza kwamalunga uqhubeka unyakaza. Inqubo enhle ngokuvamile inengxenye yakho kokubili, ukunyakaza okuguqukayo ukuze ushise futhi ulungiselele amalunga akho, nokubamba okude ngemva kwalokho ukuze ugcine ubude emisipheni.
Indlela elula yokuqala
Awudingi uhlelo. Udinga imizuzu embalwa ezinsukwini eziningi.
- Ngaphambi komsebenzi, yenza imizuzu embalwa yokunyakaza okuguqukayo okulula, ukuzungezisa, ukujika okumnene, ama-squat ambalwa amancane, ukuze uvuse amalunga.
- Ngemva komsebenzi, lapho imisipha ifudumele, bamba ukwelula okumbalwa okumile ezindaweni ezizwakala ziqine kakhulu. Izinqe, imisipha engemuva kwamathanga, amahlombe, nomhlane ongenhla yizona ezivamile, ikakhulukazi uma uhlala kakhulu.
- Naka ukuthi yiziphi izindawo ezimelanayo. Ukuqina kuwulwazi ngokuthi uchithe kuphi imizuzu yakho.
- Kugcine kumnene futhi kunjalonjalo. Okuncane ezinsukwini eziningi kunqoba iseshini elinodlame lakhathikhathi.
Isexwayiso esisodwa esiqotho: ungaphoqi ububanzi. Uma ukwelula kubukhali, kucindezela, noma kwenza ilunga libe buhlungu, hlehla. Futhi uma uyeka ukwelula, ububanzi obuzuzile buvame ukunyamalala, ngakho cabanga ngalokhu njengokunakekela okuqhubekayo, hhayi ukulungisa kwesikhathi esisodwa.
Nini ohlola nomuntu
Ukuqina okuningi kujwayelekile futhi kuhambisana nokunyakaza okumnene. Kodwa okunye akunjalo. Uma unenkinga yamathambo (i-arthritis), ukulimala okwedlule, ubuhlungu bamalunga obuya buba bubi, ukuqanda noma ukuhlaba, noma ukulahlekelwa ngokuzumayo ububanzi, khuluma nodokotela noma nomelaphi womzimba ngaphambi kokuphushela kuko. Umelaphi angakutshela ukuthi yimiphi imikhawulo ephephile ukusebenza kuyo neyiphi edinga ukunakekelwa kuqala, futhi angakunika inqubo eyakhelwe umzimba wakho kuneyejwayelekile.
Ukunyakaza kahle akumayelana nokuba umuntu ogoba umzimba ngokwedlulele. Kumayelana nokugcina inkululeko elula, engabalulekile yokwenza izinto usuku lwakho olukucela zona, isikhathi eside.
Imithombo
- Mayo Clinic, Stretching: Focus on flexibility
- Cleveland Clinic, Benefits of Flexibility and How To Improve It
- Cleveland Clinic, Dynamic vs. Static Stretching: Is One Better?