Wake waphawula ukuthi ngemva kwesikhashana, umuntu osebenza esihlalweni sehhovisi, obuka i-TV, noma ohlala kukhompyutha isikhathi eside uqala ukuba nobuhlungu obuncane emhlane? Uma ungakunaki ekuqaleni, kodwa lobu buhlungu buyanda kancane kancane, futhi ngisho nalapho umi, umhlane wakho umane ugobe ngaphakathi futhi isisu sakho sibonakala sengathi siya phambili, ungase ube nesimo esibizwa ngokuthi i-Lower Crossed Syndrome (LCS). Ungakhathazeki, lokhu kuyinkinga yokuma komzimba kunokuba yisifo. Ake sixoxe ngalokhu kalula.
Kalula nje, iyini i-Lower Crossed Syndrome (LCS)?
Cabanga ngomgogodla wethu, izinqe, kanye nemisipha ezungezile njengohlelo olusebenzisanayo. Lolu hlelo ludinga ukulinganisela okuphelele. I-Lower Crossed Syndrome yilapho lokhu kulinganisela kulahleka khona .
Kalula nje, amanye amaqembu emisipha emzimbeni wethu ayaqina kakhulu futhi asebenze ngokweqile. Okwamanje, amanye amaqembu emisipha okufanele asebenze ngokumelene nawo aba buthakathaka futhi angasebenzi kahle. Lokhu kubizwa ngokuthi "i-Crossed Syndrome" ngoba le misipha eqinile nebuthakathaka ihlelwe ngendlela efana ne-crisscross, njengohlamvu 'X'.
| Imisipha eqinile/esebenza ngokweqile | Imisipha ebuthakathaka/engasebenzi |
|---|---|
| Ama-Hip Flexors - Lawa atholakala ngaphambili kwethanga. | Imisipha ye-gluteal |
| Izandiso Zomhlane Ophansi | Imisipha Yesisu Ejulile |
Lokhu kungalingani kubangela ukuthi i-pelvis yethu ithambekele phambili, okubangela ukuthi umhlane wethu ugobe ngaphakathi kanye nesisu sethu nezinqe kuphumele ngaphandle.
Kungani lokhu kwenzeka kithi? Iyini imbangela eyinhloko?
Isizathu esiyinhloko salokhu ukuhlala endaweni efanayo, ikakhulukazi ukuhlala, amahora amaningi ngesikhathi . Yilokhu esikubiza ngokuthi "Indlela Yokuphila Yokuhlala Phansi". Cabanga ngalezi zinto:
- Umsebenzi wasehhovisi: Ukuhlala esihlalweni phambi kwekhompyutha cishe usuku lonke.
- Ukushayela: Ukushayela imoto ngesikhathi sokuminyana kwezimoto amahora amaningi.
- Imfundo: Ukuhlala endaweni efanayo isikhathi eside esikoleni noma emakilasini okufunda.
- Izinto ozithandayo: Ukuchitha isikhathi esiningi ekhaya ubukele i-TV, usebenzisa ifoni, futhi udlala imidlalo yekhompyutha.
Uma sihlala phansi, ama-flexor ethu esinqeni avame ukuba mfushane futhi aqine. Okwamanje, ama-glutes ethu aba buthakathaka ngoba singawasebenzisi. Ngokuhamba kwesikhathi, lokhu kuba umkhuba, okuholela ku-LCS.
Ingabe nawe unalezi zimpawu?
Uphawu oluyinhloko noluvame kakhulu ubuhlungu obuhlala isikhathi eside, obungajabulisi emhlane ongezansi . Uma nawe unalezi zimpawu, kungaba yi-LCS.
- Uma umile, umhlane ubonakala sengathi ugobile ngokungadingekile.
- Ngisho noma ngingakhuluphele ngokweqile, isisu sami sibukeka sengathi siphuma phambili.
- Izinqe ziyabonakala ziphuma emuva (abanye babiza lokhu ngokuthi "ukuma kwedada").
- Ngezinye izikhathi ubuhlungu bungaba khona ezinqeni, emadolweni nasemhlane.
- Ubuhlungu emhlane buyanda uma ume isikhathi eside noma uhamba.
Into ebaluleke kakhulu ukubona udokotela ofanelekayo uma unalezi zimpawu, kunokuqagela. Anganquma ngokuqinisekile ukuthi lokhu kuyi-LCS noma esinye isimo.
Udokotela ukuthola kanjani lokhu?
Into yokuqala udokotela angayenza ukuhlola ukuma kwakho. Angathola umbono walokhu ngokubheka indlela oma ngayo nohamba ngayo. Ngemuva kwalokho, angenza izivivinyo ezilula ukuqinisekisa ukungalingani kwale misipha.
Ukuhlolwa kwe-Overhead Squat
Kulokhu, ucelwa ukuthi ugobe izingalo zakho ziqonde ngaphezu kwekhanda lakho. Bese behlola ukuthi umhlane wakho ugobile yini ngokungadingekile noma ukuthi umzimba wakho ugobile kakhulu yini.
Ukuhlolwa kwe-Squat yomlenze owodwa
Ucelwa ukuthi ume ngomlenze owodwa bese ugoba. Ungabe usubona ubuthakathaka bemisipha ngokubheka ukuthi idolo ligobile ngaphakathi noma umzimba uthambekele ohlangothini.
Ukuhlolwa kokusunduza
Uma wenza i-push-up, ubheka ukuthi umhlane wakho uyagoba noma izinqe zakho ziyawa phansi yini. Lokhu kuyinkomba ecacile yobuthakathaka emisipheni yesisu kanye nezinqe.
Ukuphatha kanjani futhi ukuvivinya kanjani lokhu?
Ukwelashwa okungcono kakhulu kwalokhu ukuvivinya umzimba ngendlela efanele . Ngaphezu kwemithi, kubalulekile ukuthuthukisa ukuma komzimba. Lokhu kufanele kwenziwe ngezigaba ezimbili.
Isigaba 1: Khulula imisipha eqinile
Into yokuqala okudingeka uyenze "ukukhulula" leyo misipha eqinile kakhulu futhi emfushane. Ungasebenzisa i-'Foam Roller' kulokhu. Uma ubeka imisipha ebuhlungu kuyo bese uyigoqa ngokuphindaphindiwe, ukuqina kwayo kuzoncipha. Ngemuva kwalokho udinga ukwenza izivivinyo zokunweba ezihlobene naleyo misipha.
Isigaba 2: Qinisa imisipha ebuthakathaka
Ngemva kokuphumula imisipha eqinile, udinga ukuvusa nokuqinisa imisipha ebuthakathaka "eyayilele."
Nazi ezinye izivivinyo ezilula ezizosiza ngalokhu:
| Ukuzivocavoca umzimba | Indlela yokukwenza kanye nokubaluleka kwako |
|---|---|
| Ibhuloho Eliphansi (noma iBhuloho Elicwebezelayo) | Lala ngomhlane wakho, goba amadolo akho, bese ubeka izinyawo zakho phansi. Manje phakamisa kancane izinqe zakho phezulu. Bamba imizuzwana emibili bese wehlisa phansi. Lokhu kuzoqinisa izinqe zakho nemisipha yesisu. |
| Inja Yenyoni | Gibela ngezinyawo ezine izandla namadolo akho phansi. Manje, ngesikhathi esifanayo, welula ingalo yakho yesokudla phambili nomlenze wakho wesobunxele uqonde emuva. Linganisa umzimba wakho imizuzwana embalwa bese ushintsha izikhundla. Lokhu kuzokwakha ukuzinza kwenhliziyo. |
| Ipulangwe | Gcina umzimba wakho uqondile, izindololwane zakho nezinzwane zakho ziphansi. Ungavumeli umhlane wakho ugobe. Lokhu kuzoqinisa imisipha yesisu sakho. |
Ungakugwema kanjani lesi simo?
Bathi, “Ukuvimbela kungcono kunokwelapha.” Ngakho-ke ukuze ugweme lesi simo se-LCS, engeza lezi zinto ezilula empilweni yakho yansuku zonke.
- Shintsha izikhundla njalo: Uma uhleli esihlalweni, vuka okungenani kanye ngehora bese uhambahamba kancane, okwenza umzimba wakho welule kancane.
- Ideski Lokuma: Uma kungenzeka, sebenzisa ideski lokuma esikhundleni sedeski lokuhlala emsebenzini.
- Ukuma ngendlela efanele: Prakthiza ukugcina umhlane wakho uqondile lapho uhleli futhi umile.
- Ukuzivocavoca okuvamile: Yenza okungenani imizuzu engama-30 yokuzivocavoca ngosuku, njengokuhamba, ukugijima, noma ukubhukuda. Ikakhulukazi ukuzivocavoca okuqinisa imisipha kanye nemisipha, okungenani izinsuku ezimbili kuya kwezintathu ngesonto.
Umlayezo Wokuya Nawe Ekhaya
- I-Lower Crossed Syndrome iyinkinga yokuma ebangelwa ukuhlala kakhulu kunokuba yisifo.
- Ubuhlungu emhlane kanye nezinguquko esimweni somzimba (ukugoba, isisu esiphumile) yizimpawu eziyinhloko.
- Asikho isidingo sokukhathazeka, lesi simo singalapheka cishe ngokuphelele ngokuzivocavoca okufanele kanye nokushintsha indlela yokuphila.
- Kokubili ukwelula imisipha eqinile nokuqinisa imisipha ebuthakathaka kubalulekile ekwelapheni.
- Uma unesihlungu emhlane, qiniseka ukuthi uthintana nodokotela wakho noma nodokotela we-physiotherapist ngaphambi kokuqala noma yikuphi ukuvivinya umzimba .
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