Ngokukrakra, uqeqesho lwebhendi yokuchasa lubonakaliswe "njengenye indlela enokwenzeka" ekuphakamiseni izisindo xa kuziwa ekusebenziseni izihlunu zakho, ngokutsho kophando lwakutsha nje olupapashwe kwiJenali ye-Human Kinetics.Ababhali bophononongo bathelekisa ukusebenza kwezihlunu ngexesha lokuziqhelanisa nokuqina komzimba ophezulu kunye neebhendi zokuxhathisa xa kuthelekiswa nezisindo zasimahla kwaye bafumanisa ukuba iziphumo ziyafana kakhulu.Bakholelwa ukuba ukungazinzi okudalwe ngamabhanti yinto ebangela ukuba imicu yezihlunu ibe nomlilo nangaphezu kobunzima basimahla.
Ngaphezu koko, njengoko umqeqeshi oqinisekisiweyo uSarah Gawron echaza: "Banokuphucula ukuguquguquka, ukushukuma, kunye namandla."Kwaye akuthathi xesha elide ukuqala ukubona umahluko.Iiveki ezintlanu zoqeqesho lwebhendi yokuchasana zakwanele ukuphucula kakhulu i-hamstring kunye nokuguquguquka kwethanga langaphakathi kwizifundo ezithathe inxaxheba kwisifundo esitsha esipapashwe kwi-Journal of Sports Science & Medicine.
Ezi ziindaba ezimnandi zonke, ngakumbi ukuba usebenza ekhaya kuba iibhendi zokuxhathisa zingabizi kakhulu kwaye azithathi ndawo zininzi.Kodwa, zeziphi ezikufanele ukuba zithengwe?Sithethe nabaqeqeshi bomntu abathandathu abaphezulu kwaye sagalela ngaphezulu kophononongo oluninzi oluvela kubasebenzisi abanomdla kakhulu ukuze sikuzisele olu luhlu lweyona bhendi yokumelana.Siye saphawula ukuba zeziphi ezilungele ukuba zeziphi iintlobo zokuzilolonga.Ke skrolela kuyo kwaye uyikhuphe ngelixa usenakho.
Uphawu oluphezulu lwebhendi yethu yokumelana
Iibhendi ezihlala ixesha elide nezisemgangathweni zokutsalela phezulu: I-NQFITNESS Iibhanti zokuxhathisa zenziwe ngemathiriyeli ye-latex yendalo, ekwaziyo ukumelana nokunxiba kwaye inokumelana nokuqina okugqithisileyo.Ungaqeqesha ngaphandle kokukhathazeka kokukrazula okanye ukunxiba.
Ilungele ukolula kunye noKuxhathisa: Iibhendi zethu zokuchasa zisebenza kuye nabani na ofuna ukolula ezo zihlunu zibuhlungu emva kokuzilolonga kunye nokuqina phambi komthambo.Unokuzisebenzisa ukolula phambi kokuba ufile kunye ne-squats.
Iibhendi zokuchasana ezisebenzayo ezininzi : Iibhendi zokuchasa zingasetyenziselwa ukuzivocavoca okuninzi, njengoqeqesho lwamandla, ukutsalwa okuncediswayo, uqeqesho loxinzelelo lwebasketball, ukufudumala njl.njl.
Ifanelekile kuQeqesho loQeqesho lwaseKhaya : Unokongeza kwijim yasekhaya .Kuya kunceda kuwe utsalo-ups ekhaya.Ingasetyenziswa ngeendlela ezininzi ezahlukeneyo.Unokuzisebenzisela ukutsala kunye nokudipha ukuncedisa, ukuzolula, kunye nokongeza ukuxhathisa kwi-squats.
Amanqanaba ama-4 okumelana neeNqanaba : Ukukhupha iibhendi zokuncedisa ziza kumanqanaba angama-4 okumelana, kwaye umbala ngamnye uhluke ngokuchasayo kunye nobubanzi beenjongo ezahlukeneyo.Ibhendi eBomvu (15 – 35 lbs);Iqela eliMnyama (25 - 65 lbs);Ibhendi emfusa (35 – 85 lbs) ;Green (50-125lbs) .
Ixesha lokuposa: Jun-03-2019