Kubantu ababandakanyekayo kwimidlalo, kubalulekile ukwazi indlela yokomeleza amajoyina kunye nemigqaliselo, kuba bathatha inxaxheba kwimisebenzi eminingi kwaye ukuba ungabaniki ixesha, unokuba neengxaki zempilo. Ukugqithwa kweempahla ezimbalwa zeeton tissue kubangela ukuphazamiseka okukhulu.
Indlela yokomeleza iigaments and tendons?
Okokuqala, makhe sithethe ngokutya, kuba isondlo sibaluleke kakhulu. Okokuqala, kufuneka ulahle iipilisi ezingaphezulu, kuba lo ngumthwalo owongezelelweyo kumalungu. Okwesibini, ukutya kufuneka kufane. Okwesithathu, ingqalelo ekhethekileyo kufuneka ihlawulwe kwiimveliso eziqukethe iivithamini E kunye noC. Ukuba unomdla wendlela yokuqinisa iintlobo ze-tendon, zibandakanya ekutya ukutya okunjalo: okusanhlamvu, ioli, inyama yeenkukhu ezimhlophe, i-citrus, izaqathe, iklabishi, imifino, i- garlic , njl. Qiniseka ukusela amanzi ahlambulukileyo.
Indlela yokuqinisa amajoyina kunye nemigqaliselo - Ukuzivocavoca
- Squats . Lo ngumsebenzi ogqwesileyo womlenze womlenze. Sukuma uqonde, faka iinyawo zakho ngobubanzi bamagxa akho. I-squat kancane ngaphambi kokuba amathanga ahambisane nomgangatho. Yeka imizuzwana embalwa uze ukhuphuke.
- Vuka kwiisokisi . Olu hlobo luya kunceda ukuqinisa intambo yesithoni, esoloko ihlupheke ngakumbi ngexesha lokusebenza. Yima entabeni ukuze isithende sihlale phantsi. Khuphuka kwizwane zakho, uze udibanise.
- Inkcenkca yeBhenki ngesimo se-dumbbell . Lo msebenzi uqinisa i-ligament ye-triceps. Zibeke wena kwibhentshini kwaye uphakamise iidumbbu phezu kwentloko yakho, ucinezele iingqamlezo zakho emzimbeni. Yinciphisa i-dumbbells ebunzini kwaye ubuyele kwindawo yokuqala.
Ukufumanisa indlela yokomeleza i-ligaments, kuyimfuneko ukuthetha ngamalungiselelo akhethekileyo aqinisa isakhiwo seethambo. Ungasebenzisa imali kunye ne-chondroitin, i-glucosamine amalungiselelo okanye iqukethe i-collagen, kunye namavithamini.