Kodi Kukwiyitsa Patatha Kupukutidwa Kwa Zathovu Ndi Kwabwinobwino?

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Kugubuduza thovu ndi amodzi mwa omwe "zimapweteka kwambiri" maubale okondana. Mumachita mantha ndipo mumayembekezera nthawi yomweyo. Ndikofunikira kuchira kwa minofu, koma mungadziwe bwanji ngati mwapita patali ndi ululu "wabwino" uwu?

Chidziwitso changa choyamba cha thovu chinali chopweteka; Dokotala atandiuza kuti ndili ndi "mabungwe olimba kwambiri a IT" omwe adawawonapo, adandifotokozera momwe anganditulutsire, komanso kuti zipweteka, komanso kuti zivulaza lotsatira. tsiku - koma sizinali zodetsa nkhawa.

Anali wolondola - ndinali ndi mikwingwirima yobiriwira kuyambira mchiuno mpaka bondo kwa masiku asanu. Zinali zachilendo, koma ndinamva bwino mikwingwirima itatha. Kuyambira pamenepo, ndidadzipereka kugubuduza magulu anga a IT pafupipafupi.

Kodi mudavulalapo thovu litakuphulika? Zomwe ndidakumana nazo zaka zapitazo zidayiwalika mpaka posachedwa pomwe ndimagubuduza minofu yanga ya VMO ndi mpira wa lacrosse - kenako ndikuphwanya zopanda pake. Ndidafunsa a Dr. Kristin Maynes, PT, DPT, ndi a Michael Heller, wotsogolera masewera owunikira zamankhwala ku Professional Physical Therapy, kuti afunse malingaliro awo pazipsera zomwe zimachitika pambuyo pake.

Kodi Kukangana Kuli Bwinobwino?

Yankho lalifupi? Inde. “Makamaka ngati muli othina kwenikweni m’dera limenelo,” anatero Dr. Maynes, kapena “ngati ndi nthaŵi yoyamba kuchita zimenezo,” anatero Heller. Chifukwa china chomwe mungakhale mukuvulala? Ngati mukukhala pamalo amodzi motalika kwambiri. Dr. Maynes adanena kuti ngati mukugubuduza minofu imodzi kwa mphindi ziwiri kapena zitatu, mudzawona zovulaza tsiku lotsatira.

Nchiyani Chimayambitsa Kukangana?

Mukamatuluka thovu, mukuphwanya minofu yolumikizira ndi zomata (mtundu wina wa zilonda zipsera zomwe zimachitika chifukwa cha kutupa, zoopsa, ndi zina zambiri). Mukayika "kuthamanga kwa thupi lanu pamalo amtundu wa myofascial," mumakhala "mukumamatira, komanso [mumapanga] misozi yaying'ono mu ulusi wolimba wa minofu," adatero Heller. "Izi zimapangitsa kuti magazi atsekedwe pansi pa khungu, zomwe zimawoneka ngati zovulaza."

Palibe chodetsa nkhawa, koma musapitenso kumaloko mpaka chilonda chitatha. . . ow!

Kodi Tiyenera Kusonyezana Chikondi Mpaka Pati?

Kodi mumadziwa bwanji kusiyana pakati pa kusapeza bwino kwanthawi zonse ndi zowawa zovulaza? "Kupukutira kwa thovu kumachitika chifukwa chakumva kuwawa kwa munthu komanso malire ake," atero a Dr. Maynes. "Ngati zili zowawa kwambiri, musachite." Zikuwoneka zophweka, chabwino? Osachikankhira kutali kwambiri, ndipo onetsetsani kuti mwatambasula. "Ngati zikuvulaza kwambiri kuposa zabwino (mwakuthupi ndi m'maganizo), ndipo ngati zikupweteka kwambiri simungathe kuzipirira, siyani," adatero. "Sizi za aliyense ndipo sizipanga kapena kukuchotsani ngati simukuthira thovu!"

Pankhani ya ululu, adanena kuti pali "ululu wabwino" womwe umafanana ndi kumva kutikita minofu yakuya, ndipo ngati mukumva, pitirizani ndi ndondomeko yanu.

Kodi mungapitirire kugudubuza thovu? Heller akuti ayi. "Simungathe kupitirira thovu, chifukwa likhoza kuchitidwa masiku asanu ndi awiri pa sabata, ndipo limakhala ngati kutentha ndi kuzizira pamene mukugwira ntchito."

Gwiritsani ntchito malangizo awa:

• Khalani pamalopo kwa masekondi 30 mpaka mphindi imodzi.
• Osakulunga malo ovulala pokhapokha mutalangizidwa ndi akatswiri azachipatala (kuphatikiza wothandizira pafupi).
• Ngati ululu umapitilira kupweteka / kulimba, imani.
• Tambasulani pambuyo pake - "Muyenera kuthandizira ndikutambasula kuti thovu ligwire bwino ntchito," adatero Dr. Maynes.

Nkhaniyi idatulutsidwa koyambirira kwa Popsugar Fitness.

Zambiri kuchokera Popsugar Fitness:

Izi Ndizomwe Zimachitika Thupi Lanu Mukapanda Kupuma

Izi 9 Zobwezeretsa Ziyenera Kukhala Ndi Opulumutsa Anu Atamaliza Ntchito

Zinthu 9 Zomwe Muyenera Kuchita Mukamaliza Kulimbitsa Thupi Lililonse

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