Emva kokuzivocavoca, sihlala sivakalelwa kukuba imisipha yethu yomlenze inobunzima, ngakumbi emva kokugijima, le mvakalelo ibonakala kakhulu.Ukuba akukhululekanga ngexesha, kunokwenzeka ukuba kubangele ukuba umlenze ube mkhulu kwaye ube mkhulu, ngoko kufuneka solule ukuqina komlenze ngexesha.Ngaba uyazi ukuba wenze ntoni ngokuqina komlenze?Uzolula njani izihlunu zomlenze oqinileyo?
Ukuqina komlenze kufuneka kulule njani
Yolula i-quadriceps yakho
Yima umqolo wakho uqonde, amahlombe anwebe ngasemva, isisu ngaphakathi, i-pelvis phambili.Yima kunye nemilenze yakho kunye, ugobe idolo lakho lasekunene emva kwaye uzise isithende sonyawo lwakho lwasekunene kufuphi ne-hip yakho.Bamba i-ankle okanye ibhola lonyawo lwakho lokunene kwaye utshintshe ubunzima bakho emlenzeni wakho wasekhohlo (usebenzisa udonga okanye umva wesitulo ukulinganisela).Kancinci sondeza unyawo lwakho kumsila wakho kwaye ugweme ukugoba umqolo wakho.Emva kokubamba imizuzwana eyi-15 ukuya kwe-20, buyela kwindawo yokuqala kwaye uphinde ulula kunye ngomnye umlenze.
I-Hamstring stretch
Umlenze uguqe ngamadolo, uguqe ukuxhaswa kwi-pad, omnye umlenze uqonde, ulawule phambi komzimba.Bamba ukolula imizuzwana engama-20 ukuya kwengama-40, uze uphinde ngomlenze ochaseneyo ngeeseti ezi-3 zomlenze ngamnye.
Yolula iibiceps zakho
Ngeenyawo zakho kwindawo ephakamileyo, lungisa iinyawo zakho kwaye ucinezele umzimba wakho ecaleni.Zama ukubamba iincam zeenyawo zakho ngeminwe yezandla zakho kwaye uve ukolula emva kwamathanga akho.
Unobangela wokuqina kwemisipha yomlenze
Ngethuba lokuzilolonga, izihlunu zamacandelo aphantsi zidibanisa rhoqo, kwaye izihlunu ngokwazo nazo zixinzelelwe kwinqanaba elithile.Oku kubangela ukunikezelwa kwegazi eliphezulu kwintshukumo yethole, eyandiswe kukuhlanjululwa kwemithambo emincinci kwisihlunu.Ukuxinana kwezicubu ze-muscle emva kokuzivocavoca akukwazi ukutshabalalisa ngokukhawuleza, kwaye i-muscle iya kuvuvukala ngakumbi.Ngakolunye uhlangothi, xa i-muscle ikhuthazwa yi-exercise traction, i-muscle ngokwayo iya kuvelisa ukukhathala okuthile, kwaye i-fascia iya kuvelisa uhlobo oluthile, oluya kwandisa ukuvuvukala.
Ixesha lokuposa: Aug-05-2022