Mabaka a 10 Molala oa Hao le Mahetla a Utloisa Bohloko Ha U ntse U Matha

Litaba

• U tiisa litebele.
• U sutumelletsa hlooho pele.
• O sheba fatshe.
• U phahamisa mahetla.
• O pompa matsoho a hao mmeleng wa hao.
• O na le motsamao o tlase mokokotlong oa hau.
• 'Mele oa hau o ikutloa o sataletse hohle.
• Ha o otlolle hantle.
• U feletsoe ke metsi.
• U imetsoe kelellong.
• Hlahloba bakeng sa

Ha ho tluoa tabeng ea ho matha, u ka 'na ua lebella bohloko bo itseng bo ka tlase ho' mele oa hau: li-hamstrings tse thata le letheka, li-splints tsa shin, li-blister, le mahlaba a namane. Empa ha e felle moo feela. Ho otlolla lebato ho ka u bakela mathata le molaleng, Grayson Wickham, DPT, C.S.C.S., mothehi oa Movement Vault. Ke hobane ha u matha, mohato o mong le o mong ke oa rep, kahoo haeba 'mele oa hau o ka holimo o ka senyeha, bohloko bo tla tsoela pele ho eketseha ka mohato o mong le o mong, o re. U ka inahanela hore na seo se bolela'ng haeba u ntse u matha lebelo la 7-mile.

E utloahala e tloaelehile? Mona ke a mang a mabaka a ka sehloohong ao u ka bang le mahlaba a molala le mahetla nakong ea ho matha le ka mor'a ho matha. Ho feta moo, mokhoa oa ho lokisa bothata.

U tiisa litebele.

Tsitsipano e haola le 'mele, ho bolela Yusuf Jeffers, CPT, mokoetlisi oa hlooho Mile High Run Club, NYC. Kahoo haeba u tiisa matsoho kapa u etsa setebele ha u ntse u matha, u baka tsitsipano e tsamaeang ka letsoho la hao le kaholimo le ka har'a mesifa ea trapezius (e hokahantsoeng ka kotloloho le mokokotlo oa hau le molala), e qetellang e lula lehetleng la hao le molala. Jeffers o re: "Haeba molala le mahetla a hao a utloile bohloko, leka ho lumella matsoho a hao hore a leketlile joalokaha eka u tšoere lehe; ha u batle ho silakanya lehe, hape ha u batle ho liha lehe." O re haeba lehe le sa sebetse, leka ho ts'oara lithapo tsa mohala oa hlooho, o bone litebele tse ngata, kapa o apere hempe e nang le masoba a menoana, o re, tseo ka ts'epo tsohle li tla lumella sebaka se hlokahalang haholo liatleng tsa hao.

U sutumelletsa hlooho pele.

Boemo bo fokolang boo o atisang ho ba le bona mosebetsing bo tla fetohela boemong bo fokolang ha o matha, mme e 'ngoe ea maemo a tloaelehileng mosebetsing ke ho ea pele, ho thellela le ho hlopha morao, ho hlalosa Wickham. Kahoo haeba u tloha ka letsatsi la lihora tse 8 ho isa ho tse 12 mosebetsing sebakeng seo, hang-hang ho matha, ho tloaelehile hore u tsoele pele ho tsamaea ka mokhoa o tšoanang o fokolang. Sebakeng seo, leka ho matha ka seo Wickham a se hlalosang e le "molala o sa jeleng paate," e leng molala o nang le letsoapong la tlhaho (hlooho e sekametse hanyane) mme mahetla a peperetse mokokotlong. Haeba u thatafalloa ke ho hatella mahetla a hao fatše ha u matha, Jeffers o khothalletsa ho leka ho matha ka matsoho a otlolohileng ka lehlakoreng la hao, ebe u khutlela morao ho fihlela litsoe tse kobehileng ha u ikutloa u phutholohile ho tšoara molala o sa nke lehlakore.

O sheba fatshe.

Mahlo a hau a kanna a se ke a bonahala a le bohlokoa haholo ha ho tluoa tabeng ea ho matha, empa 'mele oohle oa hau o tla latela mahlo a hau, kahoo ke habohlokoa ho o ela hloko. Jeffers o re: “Ha u matha, kenya selelu ’me u lebise mahlo holimo holimo. 'Mele oa hau o latela tsela eo u bonang ka eona, kahoo haeba u shebile fatše, e ka ama tsela eo u tšoereng molala oa hau ka eona, e amang boemo ba mahetla le mokokotlo, e leng se bakang bohloko lethekeng le mangoleng, joalo joalo joalo, o re. Ha e le hantle, ho sheba fatše ka mokhoa o feletseng oa ho matha, e leng bonnete ba hore e tla u bakela bohloko le ho se thabise eseng feela molaleng le mahetleng empa libakeng tse ling hape.

U phahamisa mahetla.

Hona joale ua tseba hore boemo bo fokolang ba ho tsoma skrineng sa khomphutha ha bo nyamele ha u tsoa ho matha. Leha ho le joalo, bothata ke hore u ka 'na ua leka ho lefella boemo ba hao bo bohlasoa nakong ea ho matha ka ho hula mahetla a hau haufi le litsebe tsa hau, ho bolela Wickham. Ha u ntse u matha ka ho phahamisa hanyenyane mahetleng a hao ho ka 'na ha se ke ha ikutloa u sa phutholoha qalong (u ka' na ua se ke ua tseba le hore ua e etsa), ho ka baka tsitsipano le ho tiea molaleng oa hau haeba u matha ka tsela e telele kapa nako e telele, ho bolela. Jeffers. Hangata hona ke ha o tla qala ho hlokomela sebopeho sa hau-ha o nyoloha le mileage-hobane ke ha bohloko ba molala le mahetla bo qala ho kenella. Lahlela mahare a mahetla fatše ka mokokotlong oa hau hanyane ka hanyane ka phefumoloho e 'ngoe le e' ngoe 'me u ele hloko ho etsa liphetoho tseo nakong eohle ea ho matha ha hao.

O pompa matsoho a hao mmeleng wa hao.

Ho sebetsa hantle ke ntho ea bohlokoa, ho bolela Jeffers, eseng feela ka mehato ea hau. O re: "Hangata batho ba tsamaisa matsoho a bona kantle ho naha. "Ho tsamaisa matsoho a hao 'meleng oa hao ho ka baka khatello e sa hlokahaleng molaleng le mahetleng, hammoho le ho senya matla a mangata." Leka ho hula mahetla a hau fatše le morao, koba matsoho ka lehlakore la 90 degree setsoeng sa hau, 'me u tsoele pele ho pompa, o re. "Hopola, motsamao ona o etsahala lehetleng la hao, eseng setsoe. Mme ha se motsamao o feteletsang, o boreleli, o hlephile ebile o taolong." Matsoho a hau a lokela ho sebelisoa ho leka-lekanya mehato ea hau, eseng ho u sutumelletsa pele, ho hlahisa matla, kapa ho sebelisa matla, ho eketsa Wickham. (Sheba mekhoa e meng ea ho ntlafatsa mokhoa oa hau oa ho sebetsa.)

O na le motsamao o tlase mokokotlong oa hau.

Ho tiea ka mokokotlong o ka holimo le bohareng ho tla senya esita le boemo bo nepahetseng ka ho fetisisa ba ho matha, ho bolela Wickham. Ka linako tse ling ho tiea hona ho tlisoa ke ho lula letsatsi lohle, empa ka linako tse ling ho ba thata hona ke litholoana tsa maemo a tlase a ho fetoha le ho tsamaea, kapa le tsela eo u robetseng ka eona bosiung bo fetileng. Empa litaba tse monate ke hore ho ntlafatsa ho tenyetseha ho ka u thusa hore u lule u le maemong a matle mme u re u se ke oa utloa bohloko ba molala le mahetla feela, empa bohloko hohle. O khothaletsa ho phuthoa ha foam, ebe o etsa tse ling tse tla eketsa ho sisinyeha mokokotlong oa thoracic (karolo e ka holimo bohareng ba mokokotlo).

Leka: Thoracic Spine Rotation

Qala ka menoana eohle e mene e hasana hanyenyane. Beha letsoho le letšehali ka mor'a hlooho ea hau, empa boloka letsoho le letona le otlolohile fatše ka pel'a hau. Fetola setsoe se letšehali ho ea leholimong ha u ntse u hema, u otlolla karolo e ka pele ea 'mele oa hau, 'me u tšoare moea o le mong o tebileng. Fetola matsoho 'me u phete.

Boikoetliso bona bo sebetsa mokokotlong, sefuba le mesifa ea mpa, 'me e otlolla le ho thusa ho ntlafatsa ho tsamaea ha torso ea hau, ha e ntse e fokotsa ho satalla bohareng ho ea tlaase, ho hlalosa Wickham. (Sheba mekhoa e meng e robeli ea morao e thibelang bohloko ba morao le boemo bo bobe.)

'Mele oa hau o ikutloa o sataletse hohle.

Haeba u na le merero ea ho matha nako e teletsana, empa u utloa ho tiea ha thupelo ea maobane e ntse e ts'oere mesifa ea hau, tlohela ho matha ka metsotso e 'maloa le foam, ho bolela Wickham. Mamello e hlahisa litholoana qetellong. Haeba o sa khone ho tsamaea hantle, tsitsipano e tla feta 'meleng oa hau mme e bake mathata eseng feela molaleng le mahetleng empa le libakeng tse ling. Ntlha ea bohlokoa: Ha u utloa bohloko bo fokolang pele u matha, bohloko boo u lokelang ho bo utloa nakong le kamora ho matha, o re. Bohlokoa ba ho nka nako bakeng sa ho otlolla maoto le ho thellisa foam ho otla tsela ho ke ke ha hlokomolohuoa.

Ha o otlolle hantle.

Pele le kamora ho matha, o lokela ho otlolla molala, mahetla le mokokotlo, ntle le 'mele oa hau o tlase, ho bolela Jeffers. Pele u tsoa, ​​etsa mofuthu o matla oa 'mele o ka holimo, o kang o latelang: Emisa hlooho ea hau pele le morao ka palo ea tse' nè, ebe u potoloha molala oa hao ka ho le letšehali le ka ho le letona bakeng sa palo ea tse 'nè. Ebe, tsokotsa matsoho a hau pele le morao, 'me ka lehlakoreng le leng. Jeffers o re: "Pele u matha, etsa tse ling tsa boikoetliso boo ba sesang ba Liolimpiki ba bo etsang setulong sa letamo: Theola molala le mahetla, tsokotsa matsoho 'me u kenye mesifa le manonyeletso." Joale, ka mor'a ho matha, etsa ho otlolla ho tsitsitseng ho lebisang ho mesifa e utloisang bohloko ka ho fetisisa.

U feletsoe ke metsi.

Wickham o re: "Ho felloa ke metsi 'meleng ho ka baka ho sosobana hohle, ho kenyelletsa molala le mahetla." Le hoja ho na le mabaka a mang a neuromuscular a etsang hore u ikutloe u e-na le mesifa ea mesifa, ho hopola ho nosetsa metsi ka nako ea hora ho isa ho tse hlano pele u tsoa ho lokela ho thusa ho e thibela ha u matha. Haeba u ikoetlisa hoseng, sena se bohlokoa haholo joalo ka ha Wickham a re 'mele oa hau o tla tsoha o felloa ke metsi, ka hona ho matha pele o noa ho lekaneng ho bolela mathata.

U imetsoe kelellong.

Ha o imetsoe kelellong, 'mele oa hau o sitoa ho sebetsana le bohloko le bohloko boo ka tloaelo bo ka sebelisoang ho sebetsana le bona, ho bolela Wickham. Phuputso e le 'ngoe e tsoang Univesithing ea Tel Aviv, e phatlalalitsoeng koranteng BOHLOKO, o fumane hore khatello ea kelello e hlile e fokotsa bokhoni ba hau ba ho mamella bohloko ba mmele. Seo se bolela hore khatello ea maikutlo e ka holisa bohloko le bohloko boo u seng u ntse u bo utloa, ho bolela Wickham.

Ho feta moo, haeba u ntse u matha sebakeng se oeleng, seo lipatlisiso li reng 'mele oa hao o hlokomela e le khatello ea kelello, u tla etsa hore ho lokolloe hormone ea khatello ea kelello cortisol e bolelang ho e-na le ho fokotsa khatello ea kelello ha u ntse u matha (ntho e susumetsang batho ba bangata). limathi), o ka li eketsa, o re.

Kahoo ipotse "ke sithabetse hakae sekaleng sa 1 ho isa ho 10, ha a le 1 e le eena ea hatellehileng haholo." 'Me haeba u na le khatello ea maikutlo e fetang 7 kapa 8, uena le' mele oa hau le ka rua molemo ka ho etsa ketso e thusang ho imolla khatello ea maikutlo, Wickham o fana ka maikutlo a hore. Bakeng sa ba bang, ho matha ke ho imolla khatello ea maikutlo, kahoo haeba ke uena, tsoelapele 'me u tsoele pele ho peiso eo u e rerileng' me u ikemisetse ho boloka sefuba se phahamisitsoeng le ho sheba liphetho tse ntle tsa kelello le 'mele. Empa haeba o imetsoe kelellong mme o matha feela ekare ke mosebetsi o mong lenaneng la lintho tseo u lokelang ho li etsa, leka yoga, ho thuisa, ho hlapa, ho hahlaula, kapa ho shebana feela le metsotso e 'meli ea ho hema haholo.

Hlahloba bakeng sa