Ukuzivocavoca ngedolo

Ukwaluphala komzimba womntu yinkqubo ehamba kancinci kwaye kade, kwaye kubalulekile ukomeleza igxalaba, ingqiniba, isihlahla, iqatha, ihip, kunye nedolo.

Ukuguga kwamathambo, izihlunu kunye nolusu kukwangaphambili kunokwamanye amalungu afana nentliziyo nengqondo.Phakathi kwazo zonke izitho ezishukumayo, umlenze ngowona ubalulekileyo ekuxhaseni ubunzima bomzimba wonke kunye nokugqiba imisebenzi yokuhamba, ukugijima, kunye nokuxhuma.Ngoko ke, xa kukho ukuphumla kwemisipha rhoqo, ukuchithwa okubuthathaka, kunye nokunciphisa i-neuromodulation, kuya kubakho ubunzima obuninzi bokuhamba komlenze.

Utshintsho emilenzeni lucacile, ngoko abantu bacinga ukuba imilenze iguga ngaphambili.Okwangoku, ngenxa yokuba abantu abadala banemilenze ephantsi engaguqukiyo, ebangela ukunyakaza okuncitshisiweyo, ngoko ke kubangela ukuguga ngokukhawuleza kwemilenze.

Ukwazi i-massage enengqiqo kunye neendlela zokuzilolonga zamadolo azikwazi nje ukusebenzisa umzimba, kodwa nokukhusela idolo elihlangeneyo.

Iindlela eziSibhozo ezilula nezisebenzayo zokuzilolonga ngokudibeneyo emadolweni

1. Yolula amadolo akho ngelixa uhleli

Hlala esitulweni, beka iinyawo zakho zithe tyaba emhlabeni, kwaye ngokuthe ngcembe ulungelelanise idolo lasekhohlo (ekunene), kwaye ugcine indawo ye-5-10 imizuzwana, uze ubeke umlenze phantsi, utshintshe umlenze.Phinda 10-20 amaxesha.

2. Goba amadolo akho ngendlela eqhelekileyo

Gweba izandla zakho phambi kwentloko kwaye ubeke intloko yakho phezu kwazo kwindawo ethambekele kuyo, kwaye ngokuthe ngcembe ugobe idolo lakho ngokusondeleyo kwi-hip yakho, gcina isikhundla se-5-10 imizuzwana, emva koko ubeke umlenze phantsi, tshintsha umlenze.Phinda 10-20 amaxesha.

3. Umthambo wokwandisa

I-Flex idolo elinye elihlangeneyo kwisifuba kangangoko kunokwenzeka kwindawo yokulala, lungisa ithanga ngezandla zombini imizuzwana emi-5-10, emva koko ngokuthe ngcembe ulungelelanise idolo elihlangeneyo, utshintshe umlenze.Phinda 10-20 amaxesha.

4. Umthambo we-quadriceps

Ukugoba umlenze omnye ukuya esinqeni kwaye ubambe i-ankle ngezandla zozibini ngasemva kwi-prone position (okanye ngoncedo lwetawuli), ngokuthe ngcembe utsale umlenze kwi-hip, kwaye ugcine le ndawo imizuzwana emi-5-10, uze uyibeke. phantsi, tshintsha umlenze.Phinda 10-20 amaxesha.

5. Tyhala kwaye uphulule ithanga

Hlala esitulweni, ugobe amadolo omabini, uqhoboshele omabini amacala omlenze wasekhohlo (ekunene) kunye neentendelezo kunye neminwe yezandla zombini, uze utyhale kwaye uhlikihle amaxesha angama-10-20 kumacala omabini ethanga ukuya edolweni ngokudibeneyo. amandla.Khumbula ukutshintsha umlenze.

6. Lityhale ithole ngeminwe

Hlala esitulweni amadolo omabini egobile kwaye imilenze yohlulwe.Bamba idolo ngobhontsi kunye nesalathisi sezandla zozibini uze unyanzelise ubhontsi kunye neminye iminwe emine kunye.Yenza ukutyhala ngomnwe kumacala angaphakathi nangaphandle ethole kwaye wenze ukutyhala ngakunye kusondele kangangoko kwiqakala.Phinda utyhale umnwe amaxesha angama-10-20, emva koko utshintshe umlenze ukuze uqale kwakhona.

7. Gcoba edolweni

Hlala esitulweni kunye nemilenze egobileyo kunye neenyawo phantsi, khulula imilenze yakho kangangoko kunokwenzeka, kwaye ucofe ngobunono emadolweni akho amaxesha angama-50 ngamanqindi akho asekhohlo nasekunene.

8. Cinezela kwaye uhlikihle ipatella

Hlala esihlalweni, uguqe ngamadolo akho malunga ne-90 °, beka iinyawo zakho phantsi, ubeke iintende zezandla zakho kwi-patella yedolo elihlangeneyo, unamathisele iminwe yakho emihlanu ngokuqinileyo kwi-patella, uze udibanise i-patella ngokulinganayo kwaye ngokwesingqi ngamaxesha angama-20-40.

Kwi-li-ack yomsebenzi yinto ebalulekileyo ekukhawuleziseni ukuguga.Ngoko ke, abantu, ingakumbi abalupheleyo, bafanele babe nenxaxheba ngokufuthi kwizinto abanokuzifikelela.Ukwenza umthambo, ukuhamba nokubaleka zonke ziluncedo kwimpilo yabantu.