Nokuba kukuvuka kwisitulo sakho seofisi okanye ukuphakamisa into ethile phantsi, intlungu eza nesandi 'sokuklikha' ngequbuliso emqolo wakho... ayisiyonto esiye sayiva abaninzi kuthi? Uninzi lwexesha, unobangela wale ntlungu yomqolo ayisosifo sibi. Kodwa ukwazi ukuba kutheni isenzeka, into omawuyenze, kunye nexesha omele uye ngalo kugqirha kubaluleke kakhulu kwimpilo-ntle yakho. Ngoko masithethe ngale nto namhlanje.
Kutheni le nto lo mqolo ubuhlungu ngokwenene?
Kukho izizathu ezibini eziphambili ezibangela iintlungu zomqolo kwiimeko ezininzi. Makhe sijonge ukuba zeziphi.
- Ukuxinana Kwemisipha: Ngamafutshane, oku kukolulwa kwemicu yemisipha emqolo wakho, kufana naxa ibhande lerabha loluliwe kakhulu.
- Ukutyumza: Kulapho iingcingo eziqinileyo zezicubu ezidibanisa amathambo akho, ezibizwa ngokuba zii-ligaments , zoluliwe kakhulu, okanye ngamanye amaxesha zikrazukile. Ukuba utyumza umqolo wakho, kusenokwenzeka ukuba ukhe weva isandi esithi "pop" ngelo xesha.
Kuzo zombini ezi meko, izihlunu kunye nezicubu ezikumqolo wakho ziyadumba kwaye zivuvuke. Le yeyona nto ibangela iintlungu.
Izizathu eziphambili zentlungu yomqolo
Cinga ngendlela ezinye zezinto ozenzayo imini yonke ezichaphazela ngayo umqolo wakho. Zininzi izizathu eziphambili zokuba ezi meko zenzeke:
- Ukubeka ubunzima obuninzi emqolo wakho: Ukuphakamisa izinto ezinzima rhoqo, okanye ukuzama ukuphakamisa ubunzima obungaphezu kwamandla akho.
- Iintshukumo ezingalunganga ngequbuliso: Ukugoba ngequbuliso, ukujika, okanye ukwenza intshukumo engaqhelekanga obungayi kuyenza ngaphandle kokucinga.
- Ukungomelelanga komzimba : Ukuba umqolo wakho kunye nezihlunu zesisu sakho zibuthathaka, kunokwenzeka ukuba ukruneke umqolo wakho nangona usenza imisebenzi yemihla ngemihla.
Eyona nto ibalulekileyo kukuba, inkqubo eqinileyo yemisipha yesisu neyomqolo yeyona ndlela ilungileyo yokuzikhusela kwiingxaki zomqolo.
Ufanele uye nini kugqirha?
Nangona iintlungu zomqolo eziqhelekileyo ziya kuphela kwiintsuku ezimbalwa, ngokuqinisekileyo kuya kufuneka ufune ingcebiso kagqirha ukuba uneempawu ezithile. Ezi zifana 'neempawu ezibomvu', iimpawu zesilumkiso ezingafanele zityeshelwe.
| Xa ngokuqinisekileyo kufuneka ubone ugqirha wakho | |
|---|---|
| Uphawu | Inkcazo |
| Intlungu emva kwengozi entsha | Ukuba intlungu yakho emqolo iqale emva kokuwa okanye enye ingozi. |
| Intlungu eza nomkhuhlane | Ukuba unomkhuhlane kunye nentlungu yakho yomqolo, oko kungaba luphawu losulelo. |
| Ubunzima bokulawula umchamo okanye isitulo | Le yingxamiseko enkulu kakhulu. Yiya kwiSebe lezeMpilo eziNgxamisekileyo (ETU) elikufutshane nawe ngoko nangoko. |
| Intlungu enzima kakhulu | Ukuba kukho intlungu enganyamezelekiyo engapheziyo nokuba sele uphumle. |
| Intlungu isasazeka emilenzeni | Ukuba intlungu ihamba ngeenyawo, okanye ukuba uziva ungenamdla okanye uziva ngathi imilenze ayinampilo. |
| Ukunciphisa umzimba ngaphandle kwesizathu | Ukuba intlungu yakho emqolo ihamba nokuncipha kobunzima ngaphandle kwesizathu esicacileyo. |
| Ukuba uneminyaka engaphezu kwama-50 ubudala, cinga nangala manqaku: | |
| |
Izinto onokuzenza ekhaya xa uneentlungu zomqolo
Kulungile, ngoku makhe sibone ukuba zeziphi izinto onokuzenza ukunciphisa iintlungu ngelixa umzimba wakho uphola.
Ukuqhotsa okubandayo nokushushu
Kulapho abantu abaninzi badideka khona. Okokuqala, faka iipakethi zomkhenkce kangangeeyure ezingama-48 emva kokuba intlungu iqalile. Oku kuya kunciphisa ukudumba nokudumba. Emva koko faka iipakethi ezishushu . Oku kuya kukhulula izihlunu, kuphucule ukujikeleza kwegazi , kwaye kukhawulezise inkqubo yokuphiliswa. Khumbula, ungaze ufake ipakethi yomkhenkce okanye ipakethi eshushu ngqo eluswini, yisonge ngetawuli, kwaye ungayifaki ngaphezu kwemizuzu engama-20 ngexesha.
Izibulali-ntlungu
Izithomalalisi zentlungu ezifumaneka ngaphandle kwemvume kagqirha ezifana ne-acetaminophen, i-ibuprofen, okanye i-naproxen zinokunceda. Nangona kunjalo, eyona nto ibalulekileyo kukungasebenzisi ezi zinto iintsuku ezingaphezu kwe-10 ngexesha ngaphandle kokuthetha nogqirha wakho.
Nceda uthuthe.
Kungcono ukuphumla usuku lokuqala okanye ezimbini zentlungu yomqolo. Nangona kunjalo, ungahlali ixesha elide. Ukwenza njalo kunokwenza umqolo wakho uqine, kwenze izihlunu zakho zibe buthathaka, kwaye kwenze intlungu ibe mandundu. Ukuhamba ngokukhawuleza kunye nokuzolula ngononophelo kunokunceda ukwandisa ukuhamba kwegazi emqolo wakho, okukhawulezisa ukuchacha.
Ulungiso lwenyama
Ukuba intlungu yakho yomqolo inzima, okanye awuqinisekanga ukuba ungawusebenzisa njani umthambo ngokukhuselekileyo, buza ugqirha wakho malunga nonyango lomzimba. Bangakuxelela ukuba loluphi uhlobo lomthambo olulungele wena.
Ndingazithintela njani iintlungu zomqolo ukuba zingabuyi?
Abantu abaninzi bafumana iintlungu zomqolo eziphindaphindayo. Kodwa ngokulandela le mikhwa, ungayithintela ukuba ingaphindi ivele kwaye unciphise ubunzima bayo ukuba iyenzeka.
- Hlala umile kakuhle: Musa ukugoba umqolo wakho xa uhleli okanye umile. Umqolo wakho kufuneka uthe tye ukusuka phezulu entlokweni yakho ukuya ezantsi komqolo wakho.
- Zilolonge rhoqo: Ukuzilolonga rhoqo kuya kuziqinisa izihlunu zomqolo, isisu, kunye nemisipha yemisipha. Zama indibaniselwano yemithambo ye-cardio efana nokuhamba, ukukhwela ibhayisekile, kunye nemithambo yokuqinisa nokolula efana nokuphakamisa iintsimbi okanye iPilates.
- Gcina ubunzima bakho busempilweni: Xa utyeba, kubeka uxinzelelo olungeyomfuneko emqolo wakho. Oku kukwangunobangela omkhulu wentlungu yomqolo.
- Lumka xa uphakamisa iintsimbi: Oku kubaluleke kakhulu. Xa uphakamisa iintsimbi , goba ngamadolo akho, ungagobi ngasemva.Phakamisa ubunzima ngokuqinisa izihlunu zesisu sakho nokugcina intloko nomqolo wakho uthe tye.
Umyalezo Wokuya Ekhaya
- Uninzi lweentlungu zomqolo azibangelwa yimeko yempilo embi, kodwa zibangelwa kukuxinwa kwemisipha okanye ukukruneka.
- Nokuba uphumla kwiintsuku ezimbini zokuqala emva kwentlungu, qala iintshukumo ezithambileyo ezifana nokuhambahamba endaweni yokuhlala ebhedini.
- Sebenzisa ii-compress ezibandayo kwiiyure zokuqala ezingama-48, uze emva koko usebenzise ii-compress ezifudumeleyo.
- Ukuba uneempawu ezilumkisayo ezinje ngomkhuhlane, iintlungu okanye ukungakhululeki emilenzeni yakho, okanye ubunzima bokulawula umchamo wakho, bona ugqirha wakho ngoko nangoko.
- Ukuma kakuhle, ukwenza umthambo rhoqo, kunye nokuphakamisa iintsimbi ngendlela efanelekileyo kunokunceda ekuthinteleni ukuphinda kwentlungu yomqolo.
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