Ngaba wakha waphawula ukuba umntu osebenza kwisitulo seofisi ixesha elide, okanye ochitha ixesha elininzi ekhaya ebukele iTV okanye esebenzisa ikhompyutha, uqala ukuba neentlungu zomqolo emva kwexesha elithile? Ukuba awuyinaki ekuqaleni, kodwa le ntlungu iyanda kancinci, kwaye nokuba umi, umqolo wakho ugoba ngaphakathi kwaye isisu sakho sibonakala ngathi siya phambili, usenokuba nesifo esibizwa ngokuba yiLower Crossed Syndrome (LCS). Ungakhathazeki, le yingxaki yokuma kunokuba sisifo. Masithethe ngale nto ngokulula.
Ngamafutshane, yintoni i-Lower Crossed Syndrome (LCS)?
Cinga ngomqolo wethu, izinqe, kunye nezihlunu ezisingqongileyo njengenkqubo esebenza kunye. Le nkqubo kufuneka ilungelelaniswe ngokugqibeleleyo. I-Lower Crossed Syndrome kulapho olu lungelelwano lulahlekayo khona .
Ngamafutshane, amanye amaqela emisipha emzimbeni wethu ayaqina kakhulu kwaye asebenze kakhulu. Okwangoku, amanye amaqela emisipha ekufuneka asebenze ngokuchasene nawo ayaba buthathaka kwaye angasebenzi kakuhle. Oku kubizwa ngokuba yi-"Crossed Syndrome" kuba la maqela emisipha aqinileyo nabuthathaka acwangciswe ngendlela efana ne-crisscross, njengonobumba u-'X'.
| Izihlunu eziqinileyo/ezisebenza kakhulu | Izihlunu ezibuthathaka/ezingasebenziyo |
|---|---|
| Ii-Hip Flexors - Ezi zibekwe ngaphambili kwethanga. | Izihlunu zegluteal |
| Izandisi zoMva ezisezantsi | Izihlunu Zesisu Ezinzulu |
Oku kungalingani kubangela ukuba i-pelvis yethu ithambekele phambili, nto leyo ebangela ukuba umqolo wethu ugobe ngaphakathi kwaye isisu kunye neempundu zethu ziphume ngaphandle.
Kutheni oku kusenzeka kuthi? Sisiphi isizathu esiphambili?
Eyona sizathu siphambili soku kukuhlala kwindawo enye, ingakumbi ukuhlala, iiyure ezininzi ngexesha . Le yinto esiyibiza ngokuba yi-"Sedentary Lifestyle". Cinga ngezi zinto:
- Umsebenzi waseofisini: Ukuhlala esitulweni phambi kwekhompyutha uninzi lwemini.
- Ukuqhuba: Ukuqhuba imoto kwindawo exineneyo kangangeeyure ezininzi.
- Imfundo: Ukuhlala kwindawo enye ixesha elide esikolweni okanye kwiiklasi zesikolo.
- Izinto endizithandayo: Ukuchitha ixesha elininzi ekhaya ndibukele iTV, ndisebenzisa ifowuni, kwaye ndidlala imidlalo yekhompyutha.
Xa sihleli, ii-flexors zethu zesinqe zihlala ziqinile kwaye zimfutshane. Okwangoku, amathambo ethu aba buthathaka kuba singawasebenzisi. Ekuhambeni kwexesha, oku kuba ngumkhwa, nto leyo ekhokelela kwi-LCS.
Ngaba nawe unazo ezi mpawu?
Uphawu oluphambili noluqhelekileyo yintlungu ehlala ixesha elide nengacacanga emqolo ongezantsi . Ukuba nawe unale mpawu, isenokuba yi-LCS.
- Xa umile, umqolo ubonakala ngathi ugobile ngokungeyomfuneko.
- Nangona ndingotyebanga kakhulu, isisu sam sibonakala ngathi siphuma phambili.
- Iimpundu zibonakala ziphuma ngasemva (abanye babiza oku ngokuthi "yi-duck pose").
- Ngamanye amaxesha, iintlungu zinokwenzeka ezinqeni, emadolweni, nasemqolo.
- Intlungu yomqolo iyanda xa ume ixesha elide okanye uhamba.
Eyona nto ibalulekileyo kukubona ugqirha ofanelekileyo ukuba unale mpawu, endaweni yokuqikelela. Nguye onokuqinisekisa ukuba le yi-LCS okanye yenye imeko.
Ugqirha uyifumana njani le nto?
Into yokuqala ugqirha aza kuyenza kukujonga indlela omi ngayo. Angayifumana ingcamango yoku ngokujonga indlela oma ngayo nohamba ngayo. Emva koko, angenza uvavanyo olulula ukuqinisekisa ukungalingani kwezi zihlunu.
Uvavanyo lwe-Overhead Squat
Kule meko, ucelwa ukuba ugobe iingalo zakho zithe tye ngaphezu kwentloko yakho. Emva koko bayakujonga ukuba umqolo wakho ugobile ngokungeyomfuneko okanye ukuba umzimba wakho ugobile kakhulu na.
Uvavanyo lwe-Squat yoMlenze omnye
Ucelwa ukuba ume ngomlenze omnye uze uquleke. Emva koko ungabona ubuthathaka bemisipha ngokujonga ukuba idolo ligobile ngaphakathi okanye umzimba uthambekele ecaleni.
Uvavanyo lokutyhala
Xa usenza i-push-up, ujonga ukuba umqolo wakho uyagoba okanye amanqe akho ayatshona na phantsi. Oku kubonisa ubuthathaka kwimisipha yesisu kunye nemisipha.
Uyiphatha kwaye uyiqhelisela njani le nto?
Eyona ndlela ilungileyo yokunyanga oku kukuzilolonga ngokufanelekileyo . Ngaphezu kwamayeza, kubalulekile ukuphucula indlela oma ngayo umzimba. Oku kufanele kwenziwe ngamanqanaba amabini.
Inqanaba 1: Khulula izihlunu eziqinileyo
Into yokuqala ekufuneka uyenze kukukhulula loo misipha iqinileyo nemfutshane. Ungasebenzisa i-'Foam Roller' kule nto. Xa ubeka imisipha ebuhlungu kuyo kwaye uyiqengqele ngokuphindaphindiweyo, ukuqina kwayo kuya kuncipha. Emva koko kufuneka wenze umthambo wokuzolula onxulumene nezo misipha.
Isigaba sesi-2: Yomeleza izihlunu ezibuthathaka
Emva kokuphumza izihlunu eziqinileyo, kufuneka uvuse kwaye uqinise izihlunu ezibuthathaka "ezazilele."
Nazi ezinye iindlela zokuzilolonga ezilula eziya kukunceda kule nto:
| Ukuzilolonga | Indlela yokwenza oku kunye nokubaluleka kwako |
|---|---|
| Ibhuloho yoMgangatho (okanye iBhulorho yeGlute) | Lala ngomqolo, goba amadolo akho, uze ubeke iinyawo zakho phantsi. Ngoku phakamisa iimpundu zakho kancinci. Zibambe imizuzwana emibini uze uzihlise ubuyele ezantsi. Oku kuya kuqinisa iimpundu zakho kunye nemisipha yesisu. |
| Inja yeNtaka | Nyuka ngeenyawo ezine, izandla namadolo akho elele phantsi. Ngoku, ngaxeshanye, yolula ingalo yakho yasekunene phambili nomlenze wakho wasekhohlo ubuyele umva ngqo. Lungisa umzimba wakho imizuzwana embalwa uze utshintshe izikhundla. Oku kuya kwakha uzinzo oluphakathi. |
| Iplanga | Gcina umzimba wakho uthe tye, iingqiniba zakho neenzwane zakho zibekwe phantsi. Musa ukuvumela umqolo wakho ugobe. Oku kuya kuqinisa izihlunu zakho zesisu. |
Ungayiphepha njani le meko?
Bathi, “Ukuthintela kungcono kunonyango.” Ngoko ke ukuze uphephe le meko ye-LCS, yongeza ezi zinto zilula kubomi bakho bemihla ngemihla.
- Tshintsha iindlela zokuma rhoqo: Ukuba uhleli esitulweni, vuka ubuncinane kanye ngeyure uze uhambehamba kancinci, nto leyo eyenza umzimba wakho wolule kancinci.
- Idesika yokuma: Ukuba kunokwenzeka, sebenzisa idesika yokuma endaweni yedesika yokuhlala emsebenzini.
- Indlela echanekileyo yokuma: Ziqhelise ukugcina umqolo wakho uthe nkqo xa uhleli naxa umi.
- Ukuzilolonga rhoqo: Yenza umthambo ubuncinane imizuzu engama-30 ngosuku, njengokuhamba, ukubaleka, okanye ukudada. Ingakumbi umthambo wokuqinisa umzimba kunye nokuqina kwamalungu omzimba, ubuncinane iintsuku ezimbini ukuya kwezintathu ngeveki.
Umyalezo Wokuya Ekhaya
- I-Lower Crossed Syndrome yingxaki yokuma okubangelwa kukuhlala kakhulu kunokuba ibe sisifo.
- Intlungu yomqolo kunye notshintsho kwimilo yomzimba (ukugoba, isisu esiphumayo) zezona mpawu ziphambili.
- Akukho mfuneko yokukhathazeka, le meko inokupheliswa ngokupheleleyo ngokwenza umthambo ofanelekileyo kunye nokutshintsha indlela yokuphila.
- Zombini ukolula izihlunu eziqinileyo kunye nokuqinisa izihlunu ezibuthathaka zibalulekile kunyango.
- Ukuba uneentlungu zomqolo, qiniseka ukuba ubonana nogqirha wakho okanye ingcali ye-physiotherapist ngaphambi kokuba uqalise naluphi na umthambo .
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