Kubantu abathintekayo ezemidlalo, kubalulekile ukwazi ukuqinisa amalunga nemigudu, ngoba bahlanganyela emisebenzini eminingi futhi uma ungabaniki isikhathi, ungase ube nezinkinga zempilo. Ukuqhekeka ngisho nezintambo ezimbalwa zezicubu ze-tendon kubangela ukukhathazeka okukhulu.
Indlela yokuqinisa imigudu namathenda?
Okokuqala, ake sikhulume ngokudla, ngoba ukudla okunomsoco kubaluleke kakhulu. Okokuqala, udinga ukuqeda amakhilogremu engeziwe, ngoba lokhu kuwumthwalo owengeziwe emajoyini. Okwesibili, ukudla kufanele kube okuhlukahlukene. Okwesithathu kufanele kuqashwe ngokukhethekile imikhiqizo equkethe amavithamini E no-C. Uma unesithakazelo ekuqiniseni amathoni, faka ekudleni imikhiqizo enjalo: okusanhlamvu, amafutha, inyama yenkukhu emhlophe, i-citrus, izaqathe, iklabishi, imifino, i- garlic , njll. Qinisekisa ukuphuza amanzi ahlanzekile.
Indlela yokuqinisa amalunga nemigudu - Ukuzivocavoca
- Izikwele . Lokhu kungukuzivocavoca okungcono kakhulu komlenze womlenze. Sukuma uqonde, faka izinyawo zakho ububanzi bamahlombe akho. I-squat kancane kancane ngaphambi kokuba amathanga afaniswe phansi. Yeka imizuzwana embalwa bese uya phezulu.
- Vuka emasokisi . Lolu hlelo luzosiza ukuqinisa ithenda lethenda, elivame ukuhlupheka ikakhulukazi ngesikhathi sokusebenza. Yima egqumeni ukuze isithende siqine phansi. Khuphuka ezinzwaneni zakho, bese ushona kancane.
- Ibhentshi cindezela ngesimo se-dumbbell . Lo msebenzi uqinisa i-ligament ye-triceps. Zibeke wena ebhentshini uphinde uphakamise ama-dumbbell phezu kwekhanda lakho, ucindezela izingxube zakho emzimbeni. Nciphisa ama-dumbbells ebunzini bese ubuyela esimweni sokuqala.
Ukuthola indlela yokuqinisa imigudu, kubalulekile ukusho ngamalungiselelo akhethekile aqinisa isakhiwo sezincuba. Ungasebenzisa izimali nge-chondroitin, amalungiselelo e-glucosamine noma aqukethe i-collagen, kanye namavithamini.