Imiqulu Yeentambo zeMisipha yeFlexible kunye neNkululeko yoNcedo

Intlungu yomzimba kunye nokuqina kubanzi kakhulu, kunye phantse wonke umntu obhekene nentlungu yentamo ngamanye amaxesha. Ubuhlungu obuhambelana nentamo eqinile kunokunciphisa amandla akho okusebenza okanye ujabulele ixesha lakho lokuzonwabisa. Ukufunda inqubo elula yomqulu wentamo yindlela enye yokugcina intamo yakho iguquguquke kwaye unciphise intlungu encinci ngenxa yentlungu yentamo.

Ngokuqinisekileyo, kukho iindlela ezimbalwa zokulumkisa ngaphambi kokuba wenze nayiphi na indlela yokusebenzisa intamo. Kubalulekile ukuthetha nodokotela wakho ukuba unentlungu enesisindo okanye enzima okanye xa uhlakulela nayiphi na impawu ebonisa ukuba intlungu yakho ingaphezu kwesithintelo somlomo. Ezi zibandakanya intlungu ehambelana nokubethelwa okanye ukuguqulwa kwezandla okanye iingalo zakho, iintlungu zokudubula ezinjengoko kwenzeka ngokunyanzeliswa kwemizwa okanye nje ukuba unesisu sokuziva ukuba kukhona into ebaluleke kakhulu. Ukuba unayo nayiphi na imeko yezokwelapha ezinokubakhokelela kwiingxaki zentamo kufuneka ubone ugqirha wakho ngokukhawuleza.

Uxinzelelo lwentambo luya kuba luqhelekileyo kwihlabathi lethu ledijithali, kwaye luyakwazi ukudibanisa nezinto ezifana nokuthumela imiyalezo ngokweqile okanye ukunyakaza kwentamo ngenxa yeeyure ezisekhompyutheni.

Imiqulu ilula kakhulu ukuba ifunde ukuba unokwenza umzekeliso womsebenzi wesinyathelo ngesinyathelo. Makhe sijonge indlela yokwenza intonga yomsila wokuqala ukususela ekuqaleni.

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Qalisa i-Neck Roll kunye neNtloko yakho ibhekane ngqo

Isikhundla sokuqala somqulu wentamo sinentloko yakho ngqo, kwaye ukhangela phambili.

Kwakhona, ngaba kuphela oku kuqhutywa xa uqala ukuthetha nodokotela wakho.

Ngaphambi kokuba uqale ukunyakaza, phawula nayiphi na ingxaki enokuthi ibe khona kwiimisipha zakho, ingakumbi i- trapezius , efumaneka phezulu kumahlombe akho.

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Gqithisa iNtloko yakho kwelinye icala

Ukususela kwindawo yokuqala, ngokucokisekileyo ubheke intloko yakho ngakwesobunxele.

Ukuqwalasela indlela intliziyo yakho ivakalelwa ngayo kule ntshukumo iya kunceda wenze ngokukhuselekileyo. Ukuba le ntshukumo ibuhlungu, okanye intamo yakho ayiyikuziva kakuhle, yima umziselo ngoku, oko kungenakubekwa. Ukuba unesiqiniseko sokuthi unayo ingxaki enkulu yentamo, unokuba unqwenela ukuzama ukuqhutyelwa kwintamo kodwa uguqula ukuze wenze "i-semicircular" ukulungelelanisa (ukuhambisa intloko yakho kuphela malunga nesiqingatha kwicala ngalinye) lo msebenzi.

Ukulawulwa kwesitopu kukuba: Hlalani kwiintlungu ngaphandle kokuhamba.

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Yenza iNtloko Yakho ibuyele

Ngomnene kakhulu, gcwalisa intloko yakho kwisithuba esongezelelekileyo ngamehlo ajongene nesilingi.

Njengokuba kukho ukunyakaza okuya kwicala, jonga iintlungu okanye ungakhathazeki kwaye utshintshe ubungqina bakho ngokufanelekileyo. Le nxalenye yomngcipheko weentamo kwaye uqinisa imisipha emva kwentamo, kwaye ululaze abo bangaphambili.

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Ukuhambisa iNtloko yakho ukuya kwelinye icala

Ngentloko yakho emva koko, gubha kakuhle intloko yakho ngakwesokudla sakho.

Kwakhona, jonga i intlungu okanye ungakhathazeki kwaye ulungelelanise ukuze uhlale kwindawo ekhuselekileyo yokunyakaza.

Umqulu ohlangothini uya kululalisa imisipha yentamo ekhona kwicala elikude uhamba ngalo, kunye nekhontrakthi ( ukuqinisa ) abo kwicala ekuya kuthatha intloko yakho.

5 -

Roll kwiPhambi

Emva koko, gubungela intloko yakho ngenyameko ukuze inqanawa yakho ibheke phantsi kunye ncinane phambi kwentamo yakho.

Le ntshukumo ilula iimisipha emva kwentamo yakho kunye nezivumelwano ( uqinisa ) abo bangaphambili.

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Buyisela iNtloko yakho kwisikhundla sokuqala

Ngentloko yakho phantsi, gcwalisa ukuhamba kokugqibela kwentamo yentamo ngokubuyisela intloko yakho phezulu kwindawo yokuqala apho ukhangela phambili.

Xa ukwenza intamo yakho igqithise, qwa lasela amanani angaphezulu okungezelelweyo ukuze ufumane inzuzo enkulu kunazo zonke zezi zivivinyo:

• Gcina ukuhamba kwakho kuphuze kwaye kuhluthe amanzi (kungekhona okanye kunzima).
• Ukwenza ukuphefumla okuchukumisayo kulo lonke uvavanyo. Ukuba uqaphele ukuba ukutshintsha kwakho ukuphefumula, qwa lasela kwimeko apho kwimiqulu yokugcoba oku kwenzekayo, kwaye ukuba kuhambelana nentlungu.

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Ukuqiniswa nokukhusela iNeck yakho

Ukongeza kwimiqulu yeentamo zikhona ezinye iindlela ongayomeleza ngazo nokukhusela intamo yakho.

• Gcina ukuhamba kakuhle. Ukuphulwa kakubi njenge-postheadure yangaphambili kunokunyanzelisa intamo yakho kunye nokuqhelekileyo xa uchithe ixesha elide kwikhompyutheni okanye emva kwesondo lokuqhuba imoto.
• Nika ingqalelo kwisithuba sakho sokulala. Ukuba ulala emhlane wakho, kudla ukucetyiswa ukuba usebenzise umcamelo omncinci. Oko kwathiwa, abo baneemeko ezivela kwintlungu yokulala i-apnea bangakwazi ukulala kule ndawo.
• Khangela ezinye zeendlela ezilula ukunciphisa intlungu kunye nentlungu emqaleni .

Ukongeza, unokuba unqwenela ukuthetha nomgulana ongokwenyama onokuyila inkqubo yokwenza intamo ukuhlangabezana neemfuno zakho ezithile.

Funda kabanzi malunga nendlela unyango olwenziwe ngayo intlungu yentlungu lungafundisa indlela yokulungelelanisa intamo yakho kunye namagxa kwaye uncede ukuphelisa intlungu yentamo. Injongo kukuzibuyisela kumgangatho wangaphambili womsebenzi kwaye ukhusele ukunyuka kwentamo ezayo.

Uninzi lwezixhobo zengqondo zivakalelwa kukuba inkqubo yokuqhuba umsebenzi ekunciphiseni umngcipheko wentamo yakho kunye nokuphucula impilo yakho yonke.

Ngaphantsi ekuSebenziseni iiNeck zokuPhucula ukuFinzeka

Kukho imisebenzi emininzi ebomini bethu bemihla ngemihla enokubangela intlungu yentamo nokuqina. Ukufunda indlela yokwenza imiqulu yentamo kunye nokuthatha isikhashana ukuhlolisisa intamo yakho kunganciphisa ukungazinzi kwakho nokunciphisa umngcipheko weentlungu ngekamva ngokuphucula ukuguquguquka. Njengengxelo yokugqibela, unokuba unqwenela ukujonga izinto ukuze uyeke ukwenza ukuba unentlungu yentamo .

> Imithombo:

> Geneen, L., Moore, R., Clarke, C. et al. Umsebenzi woMzimba kunye nokuSebenza kobuhlungu obungapheliyo kubantu abadala. I-Cochrane Database yeeNkqubo eziPhezulu . 2017. 4: CD011279.

> Shin, Y., Kim, W., noS S. Kim. Imilinganiselo Phakathi kweNkcazo yokuHlalwa kweeNgxoxo, iNkcazo yokuKhubazeka kweNeck, iNqanaba eliHlangeneyo loMoya, kunye noMandla oMsondlo kumaBhinqa aBancinci aPhambi kweNtloko. I-Journal ye-Exercise Rehabilitation . 2017. 13 (4): 413-417.