Ukuhlanganisa izivivinyo ezihlukahlukene kanye nezinto zokusebenza esimisweni sakho sokufaneleka kuhle emzimbeni wakho ngoba kusiza ukugwema ukukhuphuka intaba futhi kugcina izinto zizintsha futhi ezithakazelisayo (nge-Muscle and Strength). Lapho ushintsha ukujima kwakho futhi udlulela ekuzilolongeni okusha, okuthuthuke kakhudlwana, ukuphepha kanye nesimo esihle kufanele ngaso sonke isikhathi kube yinto eza kuqala, njengoba isimo esingesihle singandisa ingozi yokulimala (nge-Fitness19). Ngisho nezinto ezisetshenziswayo ezibonakala ziphephile kakhulu, njengebhola lomuthi, uma zisetshenziswa ngokungalungile zingadala ukulimala.
Amabhola emithi ayisengezo esihle kunoma yisiphi isimiso sokufaneleka. Ziza ngesisindo nosayizi abahlukene futhi zingasetshenziswa abantu bawo wonke amazinga okuqina. Umqeqeshi womuntu siqu u-Heather Hamilton, MS, ACSM, utshele u-Byrdie ukuthi "bahle futhi ngomsebenzi wozakwethu." Abantu ababili bangayigingqa, bayijikijele, noma bayidlulisele emuva naphambili. » Ibhola lomuthi liyisisetshenziswa esisebenza ngezindlela eziningi sokuzilolonga, njengoba i-Medicine Net ichaza ukuthi ingasetshenziswa ku-physiotherapy, ukubuyisela esimeni esihle noma ukuqeqesha amandla, futhi mancane amathuba okulimala lapho usebenzisa ibhola. Ikakhulukazi.
U-Jason D'Amelio, MS, ATC-L, ART-C kanye nomnikazi weTotal Athletic Performance Training eNew York, utshele i-CNN ukuthi noma yikuphi ukuzungeza emuva komgogodla kuyindlela enhle yokudala ukulimala. Yingakho, echaza, kufanele ugweme ukuphonswa kwebhola lokuphotha elibuyela emuva. Uchaza ukuthi ingemuva iqukethe ama-disc amaningi amancane futhi athambile futhi ngisho nokunyakaza okuncane okungalungile kungabangela ukulimala, njenge-disc herniated. “Isizathu esenza ngingakuthandi lokhu kuvivinya umzimba yingoba akukho mnyakazo kwezemidlalo odinga ukuthi ujike ubuyele emuva,” kusho u-D'Amelio. Ngokusho kwe-Active Times, ukunyakaza okunamandla okusonta akufanelekile emhlane, njengoba kungaholela kuma-disc e-herniated kanye nokucindezeleka kwemisipha.
Esikhundleni sokuphonsa ibhola elibuyisela emuva, zama ukuphonsa ibhola eliya phambili. U-D'Amelio uphakamisa ukusebenzisa izivivinyo zokujikijela ibhola phambili ukuze kuthuthukiswe amandla okujikeleza, angasiza emidlalweni efana negalofu, i-baseball kanye nethenisi. Ezinye izivivinyo zokuzama ngebhola lemithi zihlanganisa ama-slams angaphezulu, ama-V-ups, nama-supermans anesisindo (nge-Greatist).
