Amalungu aphilileyo - amadolo anamandla

Ukuba ucinga ukuba amalunga aphilileyo anamadolo anamandla - oku kubonakala ngokucacileyo, ngoko ubeka ingozi ekubandezelekeni emadolweni akho ubomi bonke. Musa ukulinda de bagule. Thatha isinyathelo sokukhusela ngoku! Izindlela ezilula zokuphepha intlungu emadolweni - ukuzigcina uhlala kakuhle kwaye ubukele ubunzima. Ukuba awuyikunyamekela kwimpilo yakho okanye ukhuluphele, ngoko nayiphi na, nokuba yintlangano eqhelekileyo, ingabangela umonakalo kwi-tendon.
Amadolo kuyimfuneko ukukhathazeka ngokucokisekileyo, eqinisweni bemihla ngemihla bayanyamezela ukulayisha okukhulu. Khawucinge, ngenyathelo ngalinye ukuxhamla akukho mkhulu kuneqhawe kwaye ukunyamezela ubunzima bomzimba wakho wonke. Musa ukulibala ukuba abafazi banamathuba amaninzi kunokuba amadoda ahlupheke kwiintlungu eziphambene nomgudu wamadolo. Oku kubangelwa ukungafani nokuphuhliswa kwemisipha emva kokuphelelwa ngumntwana. Ukuba ungenzi nto ukukhusela intlungu emadolweni, imiphumo ingaba yinto engathandekiyo, njengokuba: i-arthritis yamadolo okanye intamo; intlungu; intloko.
Esi sinokuba isizathu sokuba ngenxa yobuhlungu uya kuyeka ukuchitha ixesha lokusebenza, oku kuya kubangela ukukhuluphala, isifo sikashukela, isifo senhliziyo.
Kwaye ngoku ngokumnandi - ukuthintela intlungu emadolweni kulula. Qala ukususela namhlanje ukuze wenze ukuqeqeshwa okulula, kwaye uyakulibala ngale ngxaki! Amalungu aphilileyo-amadolo aqinile awanakuziqhayisa ngawo wonke umntu.

Ukubopha imilenze emadolweni okuhlalisa
Hlala phantsi, welula imilenze phambi kwakho. Beka ibhola phantsi kwelinye lala maqhosha kwaye uncike kwiindawo zakho. Hambisa umlenze ngendlela enokuthi isithende sichithwe phantsi. Bamba inyawo kwindawo ephakanyisiweyo imizuzwana emi-10 ukuya kweyesi-10, uze uyinciphise kwaye uphinde uphinde uyenze yonke into ukususela ekuqaleni. Yenza umsebenzi wama-2-3 ngamaxesha ekusebenzeni ngokunyuka kwe-15 kunye neenyawo ngasinye. Xa uwenza lo msebenzi, musa ukuhambisa nje inqaku, isalathisi kufuneka ishukume ngenxa yokumelana nokunyanzelwa kweenyawo kwibhola. Iinzuzo: ukuphucula ukuhamba kwamadolo; ukuthintela intlungu kunye nomonakalo ngokuqhekeka kwe-isometric ye-quadriceps; ukuphakamisa umlenze ochanekileyo.
Hlala phantsi, ugobe umlenze owodwa, udonsa isibalo. Hamba emva kwaye uncike kwiindawo zakho. Emlenzeni ochanekileyo, welula iisundu ze-quadriceps uze uyiphakamise. Iinqumlo zakho kufuneka zilandelane, zidolo kunye. Emva koko linciphisa inqaku uze uphinde unyuke. Yenza iiphakamthi ezili-15 ngomlenze ngamnye ukuya kumaxesha ama-2-3 ngomsebenzi wokusebenza. Izinzuzo: ukuqiniswa kokukhokela, i-quadriceps kunye nezihlunu ze-flexibility of the hip.

Ukuthintela okulula
О Yenza umjikelo walezi zintathu zokusebenzisa 3-4 izihlandlo ngeveki naziphi na iintsuku. О Ukwandisa ngokukhawuleza ixesha lokuzilolonga nganye. Yenza oko! ude uziva ukhululekile kwaye ungaziva uhlungu. Qalisa kwaye uqedele umjikelezo womsebenzi kunye no-5-10 ngomzuzu wokufudumala ukulungiselela umsebenzi wakho we-cardiovascular.
Umzekelo, ngaphambi kokuba uqale ukuqhuba umsebenzi, phakamisa ibhayisikili yokuzivocavoca. Faka isihlalo ukuze iinyawo zakho zingakwazi ukufikelela kwizikhundla eziphantsi zeepedals.
Jonga ukuxhatshazwa kwee-quadriceps, i-hamstrings kunye nezihlunu ezixubileyo zomlenze. Izisipha zomzimba ngaphandle kokuhamba imizuzwana engama-30 ukuya ku-30.
Ngaba le ndlela iqhuba rhoqo kwaye umphumo awuyi kuthatha ixesha elide. Impilo yakho incike kwindlela ozivakalelwa ngayo ngamalungu akho. Emva kwakho konke, awufuni ukuya kwiinqumle ezineminyaka engama-35, kunene? Ngoko ke, ukuqeqeshwa kwethu okulula kuya kukunceda ngokukhawuleza nangokuphumelelayo ukulungisa iingxube ezikhulayo kunye nokujamelana nentlungu emadolweni akho. Amalungu aphilileyo - esi siqinisekiso esiyinqobo sempilo yamadolo akho namathambo. Zenza!