Ukwelula kungenye yezingxenye ezibaluleke kakhulu zokuzivocavoca umzimba.Kumuntu ohamba ejimini, ukwelula kukhuthaza izinhlobo ezimbili zezicubu ezixhumeneyo emzimbeni: i-fascia kanye nemisipha/imigqa.Amathenda kanye nemigqa yizicubu ezibalulekile ezixhumeneyo emzimbeni, futhi ukwelula kwandisa ububanzi bokufinyela kwemisipha nama-tendon ukuvimbela ukulimala kwezemidlalo nokukhuthaza ukukhula okuqinile.Ngaphezu kwalokho, ukwelula nakho kunomphumela wokudambisa ubuhlungu bemisipha, ukuvimbela ukukhathala kwemisipha, ukuphumula umzimba nengqondo, nokukhulula ukucindezeleka.
A, Indima yokwelula ngesikhathi sokuzivocavoca
I-1, ukwelula kungathuthukisa ukujikeleza kwegazi, kunciphise ukungezwani kwemisipha nokuqina, futhi kunomphumela wokuthuthukisa ubuhlungu bemisipha.
2, ukukhuthaza imicu yemisipha ukubuyisela ilungiselelo langempela elihle, nokunciphisa ukulimala kwemisipha.
3, qeda ukukhathala kwemisipha, futhi usheshise ukululama kwemisipha.
4, umzimba uyashintsha kancane kancane usuka esimweni sokuzivocavoca kakhulu uye esimweni esithulile, unikeza umzimba impendulo enhle.
5, Khuthaza i-reflux yegazi, futhi usize ukuqeda ukukhathala okuphelele komzimba, ukuze umdlali wezemidlalo aqede ngokushesha ukukhathala.
6, Khuthaza ukuphumula komzimba nengqondo, unikeze umuzwa omuhle futhi onethezekile.
I-7, isiza ukugcina ukunwebeka okuhle kwemisipha nokwelula isikhathi eside.
I-8, ukwelula ukuze kugcinwe ukuqina kwemisipha kubalulekile ekunciphiseni ukulimala kwezemidlalo nokuvimbela imisipha yemisipha.
9, Thuthukisa ukusebenzisana komzimba nokuvumelana nezimo.
10, Thuthukisa ukuma komzimba, wenze ukuma okuyisisekelo okulungile.
Okwesibili, ububi bokungaluleki ngemva kokuzivocavoca
I-1, umphumela wokulahlekelwa kwamafutha uba mncane
Uma ufuna ukulahlekelwa amafutha ngokusebenzisa abangane bokuzivocavoca, musa ukwelula ngemva kokuqeqeshwa, okuholela ekunyakazeni kwemisipha ebuthaka, umphumela wokulahlekelwa kwamafutha uzoncishiswa kakhulu, futhi ukunwebeka kwemisipha, kungakhuphula ngempumelelo ukuvinjelwa kwemisipha nokwelula, ukukhuthaza ukunyakaza kwemisipha, ukwandisa umphumela wokuzivocavoca, umphumela wokulahlekelwa kwamafutha uzoba ngcono.
I-2, ayihambisani nokuvuselelwa komugqa wemisipha kanye nokubunjwa komzimba
Ukwelula ngemva kokuzivocavoca kungathuthukisa ukuhlangana kwemisipha jikelele, kuvumeleke kakhudlwana ekululameni nasekukhuleni kwemisipha, futhi kuthuthukise ijubane lokuma, ukuthamba kwemisipha, nokunwebeka yikona okungcono kakhulu, ukwelula kungathuthukisa ukuthamba kwemisipha ngezinga elithile, futhi kukusize ulolonge ubusha, inyama enamandla.
3, amathole kanye nezinye izingxenye ngokuya obukhulu
Ungakwenzi ukunwebeka ngemuva kokuzivocavoca, kulula ukuholela ekhonweni lokunwebeka kwemisipha ebuthaka, futhi ukuguquguquka kwehle.Isibonelo, ukugijima ngaphandle kokwelula, kungase kubangele amathole ukuba abe mkhulu futhi abe mkhulu, noma okunye ukuqeqeshwa ngemva kokungelula kuzokwenza ukuthi umhlane ube mkhulu, izingalo zibe mkhulu, njll. Ukwelula ngemva kokuqeqeshwa kungakwazi ukwelula imisipha eqinile, ukuze igazi ukugeleza akuvinjiwe, ukugwema ukuqina noma ukuqina kwezingxenye zomzimba, ukuze umugqa womzimba ube uketshezi futhi uphelele.
4. Khuphula ubuhlungu bomzimba
Ukuzivocavoca isikhathi eside ngemva kokungelula, imisipha izoba sesimweni esivumelwaneni, ingcindezi yendawo izoba enkulu, futhi ngokuhamba kwesikhathi, izoveza ukuvuvukala, imfucuza entsha ye-metabolic ayikwazi ukuqedwa ngokushesha, futhi izoqoqa kancane kancane. lezi zingxenye, ngaleyo ndlela zibangele ukukhathala kwemisipha kulezi zingxenye, ngisho nokulimala kwezemidlalo, akunzima nje ukuqhubeka nokuqeqeshwa, kodwa futhi kubangela ukulimala ngokomzimba.Ngakho-ke, ukwelula akuyona nje isihluthulelo sokuthuthukisa ukunyakaza kwemisipha, noma ukugwema ukulimala kodwa kuyisivikelo esibalulekile.
5, kuthinta impilo yomzimba
Ukuzivocavoca isikhathi eside ngemuva kokungenzi ukwelula, imisipha izolahlekelwa ukunwebeka, kulula ukuholela ku-hunchback, ingxenye yezinkinga ezinzima, ezinzima nezinye izinkinga zomzimba, nokulahlekelwa kwemisipha yokunwebeka kuzodala ukuma kwezemidlalo okuqinile nokunamandla, hhayi nje kuphela okuzokwenza amalunga umthelela, umthelela ngokweqile uzoqhubeka superimpose, ngokuhamba kwesikhathi, kuzodala ukulimala nobuhlungu.Ubuhlungu buzokwenza i-spasm yokuzivikela yemisipha, iqhubeke iqinisa ukungezwani kwemisipha, umjikelezo ononya owenziwe.
Ngakho-ke, ukwelula ngemva kokuzivocavoca kuyadingeka kakhulu, ukwelula kungase kubonakale kulula, kodwa empeleni, izidingo ziphakeme kakhulu.
Okwesithathu, isikhathi sokuzivocavoca umzimba
Umphumela wokwelula ngezikhathi ezahlukene uhlukile.
1, ngaphambi kokuqeqeshwa ukwelula
Ukwelula ngaphambi kokuqeqeshwa kusiza ukukhulula imisipha, kuthuthukise ukugeleza kwegazi, kuthuthukise izinga lokulethwa kwezakhi kanye nezinga lokukhishwa kwemfucuza ye-metabolic, futhi kuvimbele ukulimala kwezemidlalo.Imisipha esesimweni esipholile akufanele yelulwe, ngaphambi kokwelula kufanele kube imizuzu emi-3 kuya kwemi-5 yokufudumala komzimba wonke.
2, Ukwelula ngesikhathi sokuqeqeshwa
Ukwelula ngesikhathi sokuqeqeshwa kungasiza ekuvimbeleni ukukhathala kwemisipha futhi kukhuthaze ukukhishwa kwemfucuza ye-metabolic (lactic acid, njll.).
3, Ukwelula ngemva kokuqeqeshwa
Ukwelula ngemva kokuqeqeshwa kusiza ukuphumula nokupholisa imisipha futhi kukhuthaze ukukhishwa kwemfucuza ye-metabolic (lactic acid, njll.).
Okwesine, uhlobo lokwelula
1, Ukwelula okungaguquki
Ukwelula okuqinile kuyindlela evamile yokwelula ukuqina, kulula kakhulu, gcina indawo ethile yokwelula, gcina imizuzwana engu-15-30, bese uphumula isikhashana, bese wenza ukunwebeka okulandelayo okumile.Ukwelula okuqinile kusiza ukuphumula nokupholisa imisipha futhi kufanelekile ngemva kokuqeqeshwa.Ukwelula okuqinile ngaphambi noma ngesikhathi sokuqeqeshwa kuzonciphisa izinga lokunyakaza futhi kuthinte umphumela wokuqeqesha.
2, Ukwelula okunamandla
I-Dynamic stretching, njengoba negama lisho, ukugcina kuguquguquka ekunwebeni.Ukwelula okunamandla kungasiza abaya ejimini ukuthi bagcine izinga lokushisa eliphezulu lomzimba, kusize ukuthuthukisa ukuguquguquka komzimba, nokuvimbela ukulimala kwezemidlalo, okufanele ngaphambi nangesikhathi sokuqeqeshwa.Ukushwibeka kwemilenze ukunwebeka okujwayelekile okuguquguqukayo, lapho imilenze ijikijelwa emuva naphambili ngendlela elawulwayo, ehamba kancane.
Kafushane, ukubaluleka kokwelula akunakuphikwa, ngaphezu kokubaluleka kokwelula, kodwa futhi nokwelula isikhundla somzimba, ukuqina, isikhathi, kanye nenani lezikhathi ukuze kuzuzwe imiphumela engcono kakhulu.
Isikhathi sokuthumela: May-04-2023