Okuqukethwe
Ubuhlungu emadolweni ami ngemuva kokuzivocavoca kuyisifo esivame kakhulu kulabo ababambe iqhaza emzimbeni. Zama ukuqonda ukuthi kungenzeka yini ukuvimbela ukungaphatheki kahle kumajoyinti akho amadolo? Futhi okufanele ukwenze uma unamadolo abuhlungu ngemuva kokuzivocavoca.
Izindlela eziyi-10 zokuvimbela ubuhlungu emadolweni ngemuva kokuzivocavoca
Njengoba wazi, ukwelashwa okuhle kakhulu ukuvikela. Sikunikeza izindlela eziyi-10 ezilula ezizokusiza ukugwema ubuhlungu bamadolo ngisho nangemva kokuzivocavoca okukhulu.
1. Qiniseka ukuthi ufudumale kahle ngaphambi kwekilasi. Ukufudumala kwekhwalithi kuzosiza ukulungisa i-ligament ekucindezelekeni, kubenze babe nokunwebeka ngokwengeziwe.
2. Hlala njalo ezinhlelweni ze-aerobic namandla kumateki. Khohlwa ngokuqeqeshwa ungafaké zicathulo noma izicathulo ezitholiwe, uma ungafuni ukuzwa ubuhlungu emadolweni.
3. Ukuqeqeshwa kufanele kuphele njalo ngokwelula. Okungenani imizuzu engu-5-10 ukuthatha ukuvivinya umzimba. Lokhu kuzosiza ukukhulula imisipha futhi kunciphise ukucindezeleka emajoyintini.
4. Landela inqubo yokwenza izivivinyo. Isibonelo, ngesikhathi se-squats nemiphunga idolo akufanele liye phambili kumasokisi. Ungalokothi udele inqubo yakho ekuphishekeleni isivinini sokuvivinya umzimba, ngaphandle kwalokho ubuhlungu bamadolo buzokuvakashela njalo.
5. Uma uqhuba uhlelo, umisa ukweqa, qiniseka ukuthi ukufika kwakho bekukhona "ngonyawo oluthambile". Lesi yisikhundla lapho amadolo agobeke khona kancane futhi isithende asiyona eyokusekelwa.
6. Akufanele ukuphoqa umthwalo. Amakilasi okuxakaniseka kufanele akhuliswe kancane kancane ukuze imisipha, amalunga nemisipha ikwazi ukuzivumelanisa nomthwalo.
7. Landela umbuso wokuphuza. Amanzi asiza ekugcineni uketshezi lomzimba olugcwalisa umgodi wamalunga. Phuza amanzi ngesikhathi nangemva kokuzivocavoca.
8. Ngokufanelekile sondela ekukhetheni izinhlelo zokuqina. Uma wazi ukuthi ubunezinkinga zangaphambilini ngamadolo, lapho-ke gwema ukushaqeka, i-plyometric nokuzivocavoca okunesisindo esikhulu. Ukweqa, ngokwesibonelo, kungadala ubuhlungu emadolweni ngisho nakubantu abaphilile, kepha kubantu abanomlando walokho kuyingozi ephindwe kabili.
9. Naka ukudla. Yidla ukudla okunempilo, udle okunempilo futhi olinganiselayo. Isibonelo, iziphuzo ezine-carbonated zithinta kabi impilo yethambo namalunga. Ngokuvinjelwa kobuhlungu emadolweni ami ngemuva kokuqeqeshwa ekudleni kufaka lokhu kudla okulandelayo: inyama enciphile, inhlanzi, i-jelly, i-aspic, ushizi, ubisi, ushizi, ubhontshisi, i-gelatin.
10. Ungakhohlwa mayelana nokunye. Ukuzivocavoca okunye okunamandla okuphumuzayo, ukulala okungenani amahora angu-8 ngosuku, ismatavimai umzimba othwala ngokweqile.
Lezi zeluleko ezilula zizokusiza ekuvikeleni ubuhlungu emadolweni ami. Noma ngabe ungumuntu ophilile ngokuphelele futhi ungalokothi ube nezinkinga ngamalunga, ungayinaki le mithetho. Kungcono ukuvikela izifo kunokuzelapha.
Izimiso eziyisisekelo eziyi-10 zokudla okunomsoco wokwehlisa isisindo
Yini okufanele uyenze uma amadolo elimele ngemuva kokuzivocavoca?
Kepha yini okufanele uyenze uma unamadolo abuhlungu? Ngempela, kulokhu, ukuvimbela akudingekile. Sikunikeza ongakhetha ezininganakokufanele ukwenze ngobuhlungu emadolweni ngemuva kokuzivocavoca.
1. Kungakhathalekile ukuthi uzizwe ungakhululekile yini emadolweni ami ngesikhathi noma ngemuva kokuzivocavoca - le yinsimbi ye-alamu. Kunoma ikuphi, awukwazi ukuqhubeka nokubhekana nobuhlungu.
2. Ukuphazamiseka esifundweni, okungenani izinsuku ezingama-5-7. Into ebi kakhulu ongayenza ukuqhubeka ukulimaza idolo ngokuqhubekayo.
3. Kulesi sikhathi, ungenza ama-Pilates, i-yoga noma ukuzelula. Akukhona kuphela uhlobo oluphephile lokucindezeleka, kodwa futhi kuyasiza.
4. Uma uphuthelwa ngokucophelela amakilasi wokuqina ngokugcwele, zama ukuzivocavoca umzimba okunomthelela ophansi. Banikeza ukucindezeleka okuncane kakhulu emajoyini.
5. Isalayisha emuva kancane kancane. Lalelisisa imizwa yakho: uma uzizwa ungakhululekile, kungcono uyeke ukuqeqeshwa isikhathi eside.
6. Ungasebenzisa amafutha akhethekile okubuyisela amalunga. Ngokwesibonelo, UDiclofenac, Ibuprofen, uVoltaren Emulgel. Noma kunjalo, lokhu akusholowo angaqhubeka nobuhlungu, asebenzise unomphela umuthi wamajoyinti akho.
7. Sebenzisa izibopho noma amabhandeshi akhethekile emadolweni. Futhi nasekilasini, ungasonga amadolo akho ngebhandeshi elinwebekayo. Lokhu kuzokhawulela ukuhamba kwamalunga futhi kunciphise ubungozi bezinhlungu emadolweni.
8. Yidla ijeli ne-gelatin eningi. Le mikhiqizo umthombo obalulekile wama-amino acid, ebamba iqhaza elibalulekile emsebenzini wemisipha, imisipha, amalunga, uqwanga nezinye izicubu ezixhumanayo.
9. Uma ubuhlungu emadolweni bungadluli, sincoma ngokuqinile ukuthi ubonane nodokotela. Uchwepheshe uzonquma imbangela ngqo yobuhlungu futhi anikeze ukwelashwa okufanele.
10. Khumbula ukuthi ukuzivocavoca ekhaya kuyinto a indawo ekhethekile yobungozi. Lapho ufunda awukwazi ukulawula amasu, futhi nokuhlola ngokwanele imithwalo ngaphandle komqeqeshi oqeqeshiwe akwenzeki ngaso sonke isikhathi. Kungakho udinga ukuthi unake ngokweqile izimpawu zomzimba wakho.
Khumbula njalo imithetho elula ezokusiza ukuthi ugweme ukungaphatheki kahle nobuhlungu emadolweni ami ngemuva kokuzivocavoca. Ungalokothi udele impilo yakho egameni lemiphumela esheshayo.
Funda futhi: Umthwalo ophakeme kakhulu wokuqeqeshwa kwe-ballet njengomzimba omuhle nenhle.