Ukulimala ngokweqile kuhlanganisa ukulimala okuphindaphindiwe noma ukulimala okubangelwa ukulimala
Ukulimala okuningi kungabalwa njengengozi noma ukulimala okungapheli (okungapheliyo). Ubuhlungu obukhulu nokulimala ngokuvamile kubangelwa umthelela othize noma umcimbi obulalayo. Ngakolunye uhlangothi, ama- aches nezinhlungu ezingapheli , zivame ukuba nezibonakaliso ezicashile noma ezingacacile ezikhula kancane futhi zihlala isikhathi eside. Okuqala njengokunciphisa noma ukuhlunguphaza okugwedla kungakhula kube ukulimala okulimazayo uma kungabonakali futhi kuphathwa ngokuphuthumayo.
Ubuhlungu obungapheli ngokuvamile bubangelwa ukuhlukunyezwa okuphindaphindiwe nokusebenzisa ngokweqile. Ukulimala ngokweqile kuvamile kubadlali abadlala imidlalo futhi benze ukunyakaza okuphindaphindiwe. Ukucindezeleka nokuhlukunyezwa kwezicubu ezithambile kungacasulwa uma kungavunyelwe isikhathi esanele sokuphulukisa ngokugcwele. Lezi zingozi zibizwa ngezinye izikhathi ngokuthi ukulimala okwehlisiwe, noma ukulimala okuphindaphindiwe kokucindezeleka.
Izibonelo zokuhlupheka okungapheli nokulimala zihlanganisa:
- I-Tendonitis
- I-elbow tennis
- I-Shin splints
Ukulimala okuningi kwezemidlalo okubangela ubuhlungu obucashile ukulimala ngokweqile. Zivame ukuvela ekuqaleni komsebenzi omusha wokuzivocavoca (kakhulu, ngokushesha kakhulu), noma ngesikhathi sokuzivocavoca isikhathi eside abangavumeli ukuphumula ngokwanele nokuthola okulula.
Yini Ebangelwa Ukulimala Okuqashisayo?
Izimbangela eziyinhloko ekuthuthukiseni ubuhlungu nokulimala okungaphezu kokunye kubandakanya:
- Ukwenza Okuningi, Ngokushesha Maduze: Kubalulekile ukuqala kancane futhi ukwandise isikhathi sakho sokuqeqesha nokuqina ngokuhamba kwesikhathi. Ukulandela uMthetho Wezingxenye Eziyishumi kungakusiza ekugwemeni ukulimala ngokweqile.
- Ukunciphisa i-Syndrome: Abanye abagijimi bacabanga ngendlela engafanele yokuzivocavoca kangcono, futhi bahluleka ukuthola ukuphumula okwanele. Lokhu kungabangela ukulimala okungapheli, kokusebenzisa ngokweqile. Lokhu kubuye kuvame kakhulu ekuzivocavoca okuthuthukisiwe okwandisa ngokungazelelwe isikhathi sabo noma amandla ngendlela engafanele (ngokuvamile lapho kuqeqeshwa umcimbi).
- Ukubuya Ekulimazeni Ngokushesha Maduze: Abagijimi abaningi bazama ukubuya ngokulimala ngokushesha. Bavame ukuhlakulela ukulimala okwesikhashana lapho bezama ukwenza isikhathi esilahlekile.
- Ukusebenzisa Amasu Okungalungile: Iningi labantu lidinga ukuqeqeshwa kochwepheshe ekuqaleni komdlalo omusha ukufunda okuyisisekelo nokuthuthukisa imikhuba emihle. Khumbula ukuthi sonke siyingqayizivele futhi ukunyakaza okuthile kungase kube kangcono ngamakhono akho noma ama-biomechanics. Umfundisi angakusiza uguqule umzimba ukuze uvumelane nezidingo zakho eziyingqayizivele. Isibonelo, abagibeli begagasi bavame ukulimala ngokweqile ngenxa yezimoto ezimbi zokugibela igalofu. Ukusebenza nomqeqeshi, umqeqeshi womuntu siqu noma umelaphi angakusiza ukuba ugweme la maphutha.
- Ukwenza Uhlobo Olunye Lokuzivocavoca: Ukwenza umsebenzi ofanayo usuku nosuku kungenye indlela yokuphela kokulimala ngokweqile. Ukugcizelela amaqembu ahlukahlukeneko we-muscle nokwenza umtjhado ofanakoko ngokuphindaphindiwe kungafaka umthamo omkhulu wemisipha, ama-tendon kanye nemigudu, okubangela ukucasula, ukuvuvukala kanye nokuphazamiseka kwemithwalo . Ngisho noma ugweme ngokuphumelelayo ukulimala ngokweqile, ungaphetha ngokungafani kahle kwemisipha, ubuthakathaka, ukuqina kanye nezinkinga zokuqondanisa. Ukuze ugweme lezi zinkinga, shiya ukuqeqeshwa kwakho kokuzivocavoca umzimba. Yenza izinhlobo ezahlukene zokuzivocavoca kanye nokuqeqesha isitimela.
- Ukugqoka izibopho ezingalungile: Ukugqoka isihlangu esifanele kubalulekile, ikakhulukazi kubagijimi. izicathulo zifaka noma ama-insoles ngezinye izikhathi ziwusizo njengoba ukwazi ukuthi uzokhipha nini izicathulo zakho.
- Ukugijima kokugijima: Indawo ogijima kuyo ingakubeka futhi ukulimala.
- Ukusebenzisa Isisetshenziswa Esingalungile: Amabhayisikili angalungile , amakilabhu e-golf, ama-tennis, kanye nokunye okungaholela ekucindezelekeni emisipha kanye namalungu kanye nokwandisa ingozi yokulimala.
Ukwelapha Ukulimala Okuqapha
Ukuphatha ukulimala ngokweqile kudinga ukuphumula izicubu ezicindezelekile. Ukunciphisa ubukhulu, ubude noma imvamisa yalokhu kuhlola kuzoba yilapho yonke imithi yokwelashwa edingekayo ekusizeni okusheshayo.
Ukushaya ukulimala kungasiza ekunciphiseni ukuvuvukala nobuhlungu. Ukuze uthole ukulimala okungathí sina ngokweqile, ukwelapha ngokomzimba , imishanguzo engaphezulu, kanye nokuphumula okuphelele kungadingeka.
Ukuvimbela Ukulimala Kokuqapha
Ukuvimbela ukubuyiselwa kokulimala ngokweqile, abagijimi kufanele balondoloze isimiso sokuqeqeshwa esihlanganisa ukuqina okuhlukahlukene nobude kanye nohlobo lomsebenzi. Ukuthola ukuqeqeshwa okufudumayo nokuhamba phambili nakho kuyasiza.
Imithombo:
Izikhombandlela ze-ACSM zokuhlola nokuvivinya umzimba, i-7th Edition 2005.
2008 Umkhandlu waseMelika Wokuzivocavoca, Iziqondiso Zokuphepha Zokuzivocavoca