Kunezinhlobo eziningi zokulimala kwezemidlalo, futhi ukulimala kwezemidlalo ezingxenyeni ezahlukene zomzimba womuntu kuhlukile kumdlalo ngamunye. Ngokuvamile, abasubathi bavame ukuba nokulimala okuncane kakhulu, ukulimala okungapheli kakhulu, kanye nokulimala okuncane nokunzima kakhulu. Phakathi kokulimala okuncane okungapheli, okunye kubangelwa ukuziqeqesha ngaphambi kokululama ngokuphelele ngemva kokulimala okukhulu, kanti okunye kubangelwa ukulungiswa okungafanele kokuzivocavoca kanye nomthwalo wendawo oweqile. Ekuzilolongeni komzimba, ukwenzeka kokulimala kwezemidlalo kwabazivocavoca kufana nokwabasubathi, kodwa futhi kukhona umehluko omkhulu. Kukhona ukulimala okukhulu kakhulu kanye nokulimala okuncane kokucindezeleka. Uma sibhekene nezinhlobo eziningi zokulimalaukulimala kwezemidlalo, uma nje kulandelwa izimiso zokuvimbela ezilandelayo, ukwenzeka kokulimala kwezemidlalo kungagwenywa noma kuncishiswe:
(1) Landela izimiso ezijwayelekile zokuvivinya umzimba okuhlelekile nokuthatha isinyathelo ngesinyathelo. Abasubathi bobulili obuhlukene, ubudala kanye nemidlalo ehlukene kufanele baphathwe ngendlela ehlukile kungakhathaliseki ukuthi balimele noma cha. Uma benikezwa inani elifanayo lokuvivinya umzimba kanye namandla futhi befunda ukunyakaza kobunzima obufanayo, abasubathi abanekhwalithi embi bazolimala. Gwema izindlela zokuqeqesha "zomuntu nomuntu" ngezikhathi zokuqeqesha.
(2) Gxila ekuzilolongeni. Ukuzivocavoca kokwelula umzimba kuklanyelwe ukwelula imisipha nezicubu ezithambile ngaphambi, ngesikhathi nangemva kokuzivocavoca, ukuze imisipha enwetshiwe noma izicubu ezithambile zikwazi ukukhululeka ngokugcwele. Lokhu kusiza ekuvuseleleni imisipha ekukhathaleni, kuvimbela ukucindezeleka kwemisipha, kugcina ukuqina kwemisipha, futhi kugweme ukuqina nokuguquguquka kwamasu okuzivocavoca. Ukuzivocavoca kokwelula umzimba okulungiselela umsebenzi ukunciphisa ukujiya kwangaphakathi kwemisipha nezicubu ezithambile, kwandise ukuqina, kwandise izinga lokushisa kwemisipha, futhi kuvimbele ukucindezeleka kwemisipha ngesikhathi sokuzivocavoca. Ukuqeqeshwa kokwelula okusebenzayo kusetshenziswa kakhulu; ukuzivocavoca kokwelula umzimba ngemva kokuqeqeshwa kuwukuphumula. Imisipha eqinile nekhathele ingasheshisa ukukhishwa kwama-metabolites ngaphakathi kwemisipha, inciphise ubuhlungu bemisipha, futhi ibuyisele ukuqina komzimba ngokushesha okukhulu. Ukuzivocavoca kokwenza izinto kube lula kusetshenziswa kakhulu.
(3) Qinisa ukuvikelwa kanye nosizo kwezemidlalo. Ukuze ugweme ukulimala okungenzeka, kungcono ukwazi izindlela ezahlukene zokuzivikela, njengokuwa noma ukuwa usuka endaweni ephakeme, kufanele nigcine imilenze yenu ihlangene futhi nivikelane ukuze nigweme idolo kanyeiqakalaukulimala. Funda ukunyakaza okuhlukahlukene kokugingqika ukuze uvikele ukushayisana komhlabathi; ukusetshenziswa okufanele kwamabhande ahlukahlukene okusekela, njll.
(4) Ukuqinisa ukuqeqeshwa kwezingxenye ezisengozini kanye nezingxenye ezibuthakathaka kanye nokuthuthukisa umsebenzi wazo kuyindlela enhle yokuvimbelaukulimala kwezemidlaloIsibonelo, ukuze kuvinjelwe ukulimala okhalweni, ukuqeqeshwa kwemisipha ye-psoas neyesisu kufanele kuqiniswe, amandla emisipha ye-psoas neyesisu kufanele athuthukiswe, futhi ukuhambisana kwayo kanye nebhalansi ephikisanayo kufanele kuthuthukiswe.
(5) Naka ukuqeqeshwa kwamaqembu amancane emisipha. Imisipha yomzimba womuntu ihlukaniswe ngamaqembu amakhulu namancane emisipha, kanti amaqembu amancane emisipha ngokuvamile adlala indima yokulungisa amalunga. Ukuzivocavoca kwamandla okuvamile kuvame ukugxila emaqenjini amakhulu emisipha ngenkathi kunganakwa amaqembu amancane emisipha, okuholela emandleni emisipha angalingani futhi kwandisa amathuba okulimala ngesikhathi sokuzivocavoca. Ukuzivocavoca kwamaqembu amancane emisipha kusebenzisa kakhulu ama-dumbbell amancane noma ama-raber pulls anezisindo ezincane, kanye nobunzimaumzimba ongaphezuluUkuzivocavoca kuvame ukuba yingozi futhi akusizi. Ngaphezu kwalokho, ukuzivocavoca kwamaqembu amancane emisipha kufanele kuhlanganiswe nokunyakaza ngezindlela eziningi, futhi ukunyakaza kufanele kube okunembile nokunembile.
(6)Naka ukuzinza komzimba ophakathi. Ukuzinza okuphakathi kubhekisela emandleni nasekuzinzeni kwe-pelvis kanye nomzimba. Amandla aphakathi nokuzinza kubalulekile ekwenzeni ukunyakaza okuhlukahlukene okuyinkimbinkimbi kwemisipha. Kodwa-ke, ukuqeqeshwa okuphakathi okujwayelekile kwenziwa kakhulu endaweni ehleliwe, njengomkhuba ojwayelekile wokuhlala phansi, njll., umsebenzi awunamandla. Ukuzivocavoca kwamandla aphakathi kufanele kufake kokubili ukugoba kwesisu kanye nokujikeleza.
(7) Qinisa ukuziqapha futhi wakhe izindlela ezikhethekile zokuziqapha ngokwezici zemidlalo. Isibonelo, ezintweni ezivame ukuba nobunzima be-patella, ukuhlolwa kwe-half squat komlenze owodwa kungenziwa, noma ngabe kukhona ubuhlungu bedolo noma ubuthakathaka bedolo, noma ngabe bukhona; ezintweni ezivame ukulimala kwe-rotator cuff, ukuhlolwa kwe-shoulder arch kufanele kwenziwe njalo (lapho ihlombe liphakanyisiwe ngama-degree angu-170, bese kuba yi-Force back extension), ubuhlungu bukhona. Labo abavame ukukhathala ukuphuka kwe-tibia kanye ne-fibula kanye ne-flexor tendon tenosynovitis kufanele bavame ukwenza "ukuhlolwa kwe-toe push-on", kanti labo abanobuhlungu endaweni elimele bakhona.
(8) Dala indawo ephephile yokuzivocavoca: imishini yezemidlalo, imishini, izindawo, njll. kufanele kuhlolwe ngokucophelela ngaphambi kokuzivocavoca. Isibonelo, lapho uhlanganyela ekuzivocavoceni kwethenisi, isisindo serakhethi, ubukhulu besibambo, kanye nokuqina kwentambo yerakhethi kufanele kufane nokuzivocavoca. Imigexo yabesifazane, amacici nezinye izinto ezibukhali akufanele zigqokwe okwesikhashana ngesikhathi sokuzivocavoca; abavocavoci kufanele bakhethe izicathulo ezinwebekayo ngokwezinto zemidlalo, ubukhulu bezinyawo, kanye nokuphakama kwe-arch yonyawo.
Isikhathi sokuthunyelwe: Okthoba-26-2022
