Indlela entle yokuzolula umzimba wakho! Makhe sithethe nge (Dynamic Strucking)?

Uyazi ukuba kubaluleke kangakanani ukuhambisa umzimba wakho uze wolule iingalo nemilenze yakho kancinci ngaphambi kokuba uzilolonge okanye udlale umdlalo? Abantu abaninzi bakubiza oku ngokuthi 'ukolula'. Kodwa kukho iindlela ezingaphezu kwenye zokwenza oku 'ukolula'. Namhlanje siza kuthetha ngendlela ekhethekileyo neluncedo kakhulu phakathi kwazo. Oko kukuthi `(Dynamic Strutching)` . Mhlawumbi ukhe weva ngale nto, okanye mhlawumbi ucinga ukuba yintoni le nto intsha. Nangona kunjalo, masithethe ngale nto ngokulula nangokucacileyo.

Yintoni `(Dynamic Stretching)`?

Ngamafutshane, `(Dynamic Strutching)` yindlela yokolula esiyenzayo ngentshukumo . Khawuthelekelele, awuhlali kwindawo enye umzuzu okanye emibini, kodwa uhambisa ingalo yakho nomlenze wakho ubuyela umva, kwaye uzive izihlunu zakho zolula ngaloo ntshukumo. Oku kwahlukile kancinci kwindlela `(Static Strutching)` esiqhele ukuyazi, apho uhlala khona kwindawo enye kwaye ubambe ingalo nomlenze wakho okwethutyana. Kwi `(Static Strutching)`, siyema kwindawo enye yokolula okwethutyana. Kodwa kwi `(Dynamic Strutching)`, asiyeki ngolo hlobo. Siyaqhubeka nokuhamba kancinci nangendlela elawulwayo. Okwenzekayo koku kukuba izihlunu zakho zenza loo ntshukumo, nto leyo ebangela ukuba loo misipha yoluleke. Akufani nokutsala ibhendi yerabha, kufana nebhendi yerabha ngokwayo izitsala ibuyela umva. Oku kulungiselela izihlunu zakho kunye namalungu akho kwimisebenzi oza kuyenza kwixesha elizayo.

Kutheni le nto "iDynamic Stretching" ilungile kangaka kuthi?

Ngoku usenokuba ucinga, 'Kulungile, oku kwahlukile kwezinye iindlela zokolula, kodwa yintoni inzuzo ekhethekileyo yoku?' Enyanisweni, iingcali zonyango lwezemidlalo zithi le ndlela "yokolula ngokuDynamic" ingcono kunendlela yesiqhelo "yokolula ngokuGqibeleleyo" yokunciphisa ukuxinana kwemisipha kunye nokuqaqamba ngaphambi kokuzilolonga. Kukho izizathu ezahlukeneyo zoko.

• Ukwandisa ukuhamba kwegazi ukuya kwimisipha: Xa sishukuma, imisipha yethu iqala ukusebenza. Emva koko ifuna ioksijini engakumbi kunye nezondlo. Okwenzekayo ngale "Dynamic Stretching" kukuba imisipha iyakhuthazwa kwaye inani legazi eliya kuyo liyanda. Njengokuba utyhala kancinci umbhobho wamanzi ovalekileyo, amanzi ahamba ngcono. Ngenxa yokwanda kokuhamba kwegazi, imisipha ifumana amandla ewadingayo ngokukhawuleza.
• Ukwandisa Umgama Wokuhamba: Amalungu akhoKwaye umgama ophezulu onokushukunyiswa sisihlunu ubizwa ngokuba yi-"Range of Motion". Ngale ndlela yokulula, ungayandisa kancinci kancinci loo mgama. Emva koko uya kukwazi ukuhambisa amalungu akho ngcono nangokukhululekileyo ngelixa uzilolonga okanye usenza imisebenzi yakho yemihla ngemihla. Khawuthelekelele, ukuba umgama wokunyakaza kwamagxa akho uyanda, kuya kuba lula kuwe ukuphosa ibhola xa udlala ikhilikithi okanye ukujija ingalo yakho ngelixa udada.
• Ukulungiselela izihlunu ukuba zisebenze: Ukuba ngequbuliso uyabaleka okanye uphakamise ubunzima obunzima, kunokubangela ukuba izihlunu zakho 'zithuke' kancinci. Kodwa nge-"Dynamic Stretching", kufana nokunika izihlunu zakho 'uphawu lobungozi' kunye nomyalelo othi, 'Kulungile, lungela ukwenza into ngoku.' Emva koko izihlunu zilungiselela kancinci ukuba zisebenze. Oku kufana nokuqalisa imoto, uyifudumeze kancinci uze uyiqhube.
• Inciphisa umngcipheko wokwenzakala : Izihlunu ezilungiselelwe kakuhle azinakwenzeka ukuba zenzakale kuba sele zoluliwe kancinci, zifudunyeziwe, kwaye zijikeleza kakuhle igazi. Ukuguquguquka kwezihlunu kunye nemisipha kuyanda, nto leyo enokuzikhusela ekutsaleni nasekukrazukeni okungeyomfuneko.
• Iphucula Ukusebenza: Xa zonke ezi zinto zidityanisiwe, ukusebenza kwakho kumthambo wakho okanye kwezemidlalo kuyakhula. Uya kukwazi ukukwenza ngcono nangokufanelekileyo. Umzekelo, ukuba wenza i-"Dynamic Stretching" ngaphambi kokubaleka, uya kukwazi ukubaleka ngokukhawuleza nangokudinwa okuncinci.

Sifanele senze nini `(Dynamic Stretching)`?

Lo ngumbuzo obaluleke kakhulu. Elona xesha lilungileyo lokwenza `(Dynamic Structure)` kungaphambi kokuba uqale naluphi na umthambo, umdlalo, okanye nawuphi na umsebenzi onzima. Oko kukuthi, njengenxalenye yeNkqubo yakho yokuZifudumeza` . Khawuthelekelele ukuba uza kubaleka kusasa. Ukwenza `(Dynamic Strutches)` imizuzu emi-5 ukuya kweli-10 ngaphambi kokuba uqale ukubaleka kuya kulungiselela izihlunu zemilenze yakho kunye namalungu kakuhle. Kodwa khumbula, emva kokuba ugqibile ukuzilolonga, oko kukuthi, ngexesha le-`Cool-down`, `(Dynamic Structure)` kufanelekile ngakumbi kune-`(Static Structure)` (ukuzolula okwenziwe kwindawo enye) esithethe ngako ngaphambili. Kuba `(Static Structure)` iluncedo ngakumbi ngelo xesha ukuzolisa izihlunu ebezidiniwe emva kokuzilolonga nokwandisa ukuguquguquka kwazo. `(Dynamic Structure)` yinto eyenza umzimba 'usebenze'. Ngoko ke ayifanelekanga kakhulu xa ufuna 'ukuzola' umzimba wakho emva kokuzilolonga.

Uyenza njani le `(Dynamic Stretching)` ngokufanelekileyo? Makhe sijonge eminye imizekelo.

Kulungile, ngoku siyazi ukuba yintoni `(Dynamic Stretching)`, ziziphi izibonelelo zayo, kwaye nini ukuyenza. Ngoku makhe sibone indlela yokwenza ngokufanelekileyo. Eyona nto ibalulekileyo kukwenza iintshukumo kancinci nangokulawula.Kungcono ukuba ungazenzi ngathi uyaphambana! Nazi izinto eziqhelekileyo ekufuneka uzikhumbule:

• Musa ukushukumisa izinqe zakho: Yenza iintshukumo zibe lula kwaye zilawuleke. Musa ukutsala ngamandla ngequbuliso.
• Hamba ngaphakathi komgama okhululekileyo wokunyakaza: Musa ukuzama ukolula ilungu lakho kangangoko unako ngaxeshanye. Kancinci kancinci, yongeza umgama wakho wokunyakaza njengoko uziva ukhululekile.
• Musa ukuyenza ide ibe buhlungu: Ufanele uzive utsalwa kancinci xa usolula, kodwa akufuneki kube buhlungu. Ukuba ibuhlungu, usenokuba wenza kakhulu.
• Qala kancinci kancinci uze unyuse isantya/ububanzi: Qala ngeentshukumo ezincinci ekuqaleni, kwaye njengoko izihlunu zakho zifudumala, unganyusa uluhlu lweentshukumo kwaye ukhawuleze kancinci.
• Gxila kwimisipha eyoluliweyo: Cinga ngemisipha oyiyolulileyo uze wenze intshukumo.
• Phefumla ngokuqhelekileyo: Musa ukubamba umphefumlo wakho. Qhagamshelanisa ukuphefumla kwakho nentshukumo.

Nangona inqaku lokuqala lithe kukho iividiyo malunga noku, asinakuzibukela iividiyo apha. Kodwa ndiza kukubonisa ezinye ezilula "zokolula ngokuDynamic". Oku kunokwenziwa malunga nemizuzu emi-5-10, okanye ungenza ukolula kube kanye malunga nezihlandlo ezili-10-15.

1. Izangqa Zengalo

Kulula kakhulu oku. Yima nkqo, yolula iingalo zakho emacaleni, uze uqale wenze izangqa ezincinci phambili. Emva koko wenze izangqa ezinkulu. Emva koko wenze okufanayo nangasemva. Oku kuya kolula amahlombe akho kunye nezihlunu zengalo engasentla.

2. Ukujija Imilenze

Yima nkqo, ubambelele eludongeni okanye esitulweni ukuze ulinganise. Emva koko jika umlenze omnye uye phambili nangasemva kancinci, njenge-pendulum. Kodwa ungawujiki kakhulu. Yenza ukuphindaphinda okuli-10-15 ngomlenze omnye, uze uphinde ngomnye umlenze. Oku kuya kolula umphambili wamathanga akho (`Quadriceps`) kunye nomva wamathanga akho (`Hamstrings`), kunye nendawo yakho yesinqe. Ungajiki umlenze wakho uye ecaleni.

3. Ukujika koMzimba

Yima uthe nkqo, iinyawo zakho zihlukane ngamagxa, iingalo zakho zinqamleze isifuba sakho, okanye ugobe kwiingqiniba eziphambi kwakho. Emva koko jika umzimba wakho ongaphezulu uye ngasekunene kancinci, ubuyele embindini. Emva koko jika uye ngasekhohlo, ubuyele embindini. Oku kuya kolula izihlunu kumacala omabini omqolo wakho kunye nezihlunu ezisemacaleni esiswini sakho.

4. `Ukuhamba ngedolo ukuya esifubeni`

Oku kwenziwa xa uhamba. Beka unyawo olunye phambili, goba idolo lomlenze ongasemva, uwuphakamise uye esifubeni, uwubambe ngezandla zombini malunga nomzuzwana, uze ubuyisele umlenze phantsi wenze okufanayo ngomnye umlenze. Oku kolula izinqe kunye nomqolo wamathanga (`Hamstrings`) kakuhle.

5. Iinduli zeHip

Yima nkqo, izandla zakho zisesinqeni. Emva koko, jikelezisa isinqe sakho ngesangqa. Njengokujikeleza i-hula hoop, kodwa kancinci. Jikelezisa izihlandlo ezi-5-10 ngasekunene, uze wenze okufanayo nangasekhohlo. Oku kuya kunceda ukukhulula izihlunu ezijikeleze ilungu lakho lesinqe.

Kubalulekile:Le yimizekelo nje. Ungafumana ezinye ezininzi "iiDynamic Stretches" kwi-intanethi. Kodwa nantoni na oyenzayo, kubalulekile ukuyenza ngokukhuselekileyo nangokuchanekileyo.

Zeziphi iimpazamo esizenzayo singazi xa senza `(Dynamic Stretching)` kwaye singaziphepha njani?

Xa siqala nantoni na entsha, senza iimpazamo ezincinci. Oku kunokwenzeka nakwi-`(Dynamic Stretching)`. Ukuba uyazazi ezi mpazamo, kulula ukuziphepha.

• Ukolula umzimba ngokutsiba: Abanye abantu bacinga ukuba ukutsiba phezulu nasezantsi yeyona ndlela ilungileyo yokolula umzimba. Kodwa oko akuyonyani. Kubizwa ngokuba yi-'(Ballistic Stretching)'. Kunokwenzeka ukuba kulimale izihlunu zakho, ingakumbi ukuba awukaqheli. '(Dynamic Stretching)' yinto oyenzayo ngendlela elawulekayo.
• Ukwenza iintshukumo ezikhawulezayo ngaphambi kokuba izihlunu zakho zifudumale ngokufanelekileyo: Qala kancinci ekuqaleni. Emva kokuba izihlunu zakho zifudumale kancinci kuphela apho uya kwandisa uluhlu lwentshukumo kwaye ukhawuleze kancinci.
• Intshukumo engalawulekiyo: Ukuba ushukumisa ingalo okanye umlenze, yenza ngolawulo. Musa ukuyivumela ukuba ihambe ngokungaqhelekanga.
• Ukuqhubeka nangona uneentlungu: Njengoko benditshilo ngaphambili, nokuba uziva utsalwa kancinci ngexesha lokuzolula, akulunganga ukuva iintlungu. Ukuba uziva iintlungu, yeka ukwenza intshukumo okanye utshintshe indlela oyenza ngayo.
• Ukubamba umphefumlo wakho: Abantu abaninzi babamba umphefumlo wabo ngelixa besolula. Musa ukwenza loo nto. Phefumla ngokuqhelekileyo. Kungcono nangakumbi ukuba ungadibanisa ukuphefumla kwakho nentshukumo. Umzekelo, ungaphefumla njengoko uphakamisa ingalo kwaye uyikhuphe umoya njengoko uyithoba.
• Ukuhlala ixesha elide kakhulu: Ukuba wenza loo nto, ayikuko `(Dynamic Strutching)`, `(Static Strutching)`. Intsingiselo `(Dynamic Strutching)` kukuhamba.

Ngokuphepha ezi mpazamo, ungazuza lukhulu kwiDynamic Stretching kwaye uzikhusele ekwenzakaleni okungeyomfuneko.

Ngubani ozuza kakhulu kwi-"Dynamic Stretching"?

Ukuzolula ngeDynamic kuluncedo kakhulu kubantu abaninzi.

• Kwabadlali: Ukuzolula umzimba ngaphambi komdlalo kunokuphucula ukusebenza kakuhle kwaye kunciphise umngcipheko wokwenzakala. Oku kubaluleke kakhulu kuyo nayiphi na imidlalo equka ukubaleka, ukutsiba, ukubetha iibhola, okanye eminye imisebenzi ekhawulezayo.
• Kwabo benza umthambo rhoqo : Abo benza umthambo ejimini, abo benza umthambo ekhaya, kunye nabo benza i-yoga, bonke aba banokufumana iziphumo ezilungileyo ngokwenza "iDynamic Stretching" ngaphambi kokuba baqale umthambo wabo.
• Kwabo basebenza kwimisebenzi enzima: Kwanabo basebenza kwimisebenzi efuna ukuma, ukuphakamisa, okanye ukuhambahamba imini yonke banokunciphisa uxinzelelo lomzimba baze balungiselele usuku ngokwenza "Dynamic Structure" ngaphambi kokuba baqale umsebenzi kusasa.
• Kwimisebenzi yemihla ngemihla eqhelekileyo: Enyanisweni, nokuba zimbalwa izinto ezilula "zokolula umzimba" okwenziwa kwangoko nje ukuba uvuke kusasa ukuze ukhulule izihlunu zakho kunokukunika isiqalo esihle sosuku.

Nangona kunjalo, ukuba usandul’ ukwenzakala, uneengxaki zamalungu, okanye nayiphi na imeko yempilo engapheliyo, kungcono ukubonisana nogqirha wakho okanye ingcali ye-physiotherapist ngaphambi kokuba uqale nantoni na entsha. Baya kukwazi ukukunika iingcebiso ngeyona ndlela ilungileyo yokwenza olu qheliselo.

Ngoko ke, zeziphi izinto ezibalulekileyo esifanele sizithathele ekhaya kweli bali? (Umyalezo Wokubuyela Ekhaya)

Sithethe kakhulu nge-`(Dynamic Stretching)` namhlanje. Ndicinga ukuba uyiqonda kakuhle le nto. Ngamafutshane, izinto eziphambili ekufuneka uzikhumbule zezi:

• ``Ukolula Okunamandla`` yindlela yokolula equka ukuhambahamba, kungekhona ukuma, kodwa ukuhamba ngendlela elawulwayo.
• Oku kulungele ngakumbi ukufudumeza umzimba ngaphambi kokuzilolonga okanye kwezemidlalo.
• Iyandisa ukuhamba kwegazi ukuya kwimisipha, inyusa uluhlu lokuhamba, inciphisa umngcipheko wokwenzakala, kwaye iphucula ukusebenza kwakho.
• Musa ukukwenza oko ude uzive iintlungu, qala kancinci kwaye ngokulawula, uze wonyuse kancinci kancinci umgama wakho wokunyakaza.
• Oku kungcono kwenziwe ngaphambi kokuzilolonga kunokwenza `(Static Strucking)` (ukuzolula kwenziwe kwindawo enye). `(Static Strucking)` ifaneleke ngakumbi xa `uphola` emva kokuzilolonga.

Ngoko ke, kwixesha elizayo xa uza kuzilolonga okanye udlala umdlalo, zama ezinye zezi ndlela zokuzolula `(Dynamic Stretching)`. Uza kubona umahluko! Kodwa khumbula, ukuba uneengxaki zempilo, ungalibali ukufuna ingcebiso kagqirha.

---

Ukolula umzimba ngendlela eguquguqukayo, umthambo, ukuzifudumeza, ukolula izihlunu, ezemidlalo, impilo, ukuguquguquka