Kunezinhlobo eziningi zokulimala kwezemidlalo, kanye nokulimala kwezemidlalo ezingxenyeni ezihlukene zomzimba womuntu zihlukile kumdlalo ngamunye. Ngokuvamile, abasubathi bavame ukuba nokulimala okuncane, ukulimala okungapheli, kanye nokulimala okunzima nokubi. Phakathi kokulimala okuncane okuncane, abanye badalwa ngokufaka ukuqeqeshwa ngaphambi kokululama okuphelele ngemuva kokulimala okukhulu, kanti abanye babangelwa ukuhlelwa okungafanele kokuzivocavoca kanye nomthwalo wendawo owedlulele. Ngokuqina kobuningi, ukuvela kokulimala kwezemidlalo kwabalingqayizivele kufana nalokho kwabasubathi, kepha kukhona nomehluko omkhulu. Kunokulimala okubucayi okwengeziwe kanye nokulimala okumbalwa kwe-strain. Lapho ubhekene nezinhlobo eziningi zeUkulimala Kwezemidlalo, inqobo nje uma kulandelwa izimiso ezilandelayo zokuvimbela, ukwenzeka kokulimala kwezemidlalo kungagwenywa noma kuncishiswe:
(1) athobele izimiso ezijwayelekile zokuvivinya umzimba ngokomzimba kanye nesinyathelo ngesinyathelo. Abasubathi bakwamadoda ahlukene, iminyaka eminingi nemidlalo ehlukene kufanele iphathwe ngokuhlukile noma ngabe balimele noma cha. Uma zinikezwa inani elilinganayo lokuzivocavoca nokuqina futhi zifunde ukunyakaza kobunzima obufanayo, abasubathi abanekhwalithi engeyinhle bazolimala. Gwema "izindlela zokuqeqesha ezi-One-on-One" zokuqeqeshwa kwezikhathi.
(2) Gxila ekufuneni ukwelula. Izivivinyo zokwelula zenzelwe ukwelula izicubu nezicubu ezithambile ngaphambi, ngesikhathi nangemva kokuzivocavoca, ukuze izicubu eziluliwe noma izicubu ezithambile zingavuselelwa ngokuphelele. Lokhu kulungele ukutakula kwemisipha ekukhathazekeni, kuvimbela ubunzima bemisipha, kugcina ukuqina kwemisipha, futhi kugwema ukuqina kanye nokuguquguquka kwamasu wokuzivocavoca. Ukuzivocavoca okwelule ukulungiselela umsebenzi ukunciphisa ukubonakala kwangaphakathi kwemisipha nezicubu ezithambile, kwandise ukuqina, ukukhulisa ubunzima bemisipha, futhi kuvikele ubunzima bemisipha ngesikhathi sokuzivocavoca. Ukuqeqeshwa okwelula ngokweqile kusetshenziswa ikakhulukazi; Ukuzivocavoca okwelule ngemuva kokuqeqeshwa ukuphumula. Imisipha elukhuni futhi ekhathele ingasheshisa ukuphuma kwezinsimbi ngaphakathi kwemisipha, inciphise usizi lwemisipha, futhi ubuyisele ukuqina komzimba ngokushesha okukhulu. Ukunwetshwa kwe-passive kusetshenziswa ikakhulukazi.
(3) Qinisa ukuvikelwa nosizo kwezemidlalo. Ukuze ugweme ukulimala okungenzeka, kungcono kakhulu ukukwazi izindlela ezahlukahlukene zokuzivikela, njengokuwa noma ukuwa ngokuphakama, kufanele ugcine imilenze yakho ndawonye futhi ivikelene ukugwema idolo futhiisinqeUkulimala. Funda ukunyakaza okuhlukahlukene okugoqayo ku-cushion umthelela ngomhlabathi; Ukusetshenziswa okulungile kwamabhande okusekelwa ahlukahlukene, njll.
(4) Ukuqinisa ukuqeqeshwa kwezingxenye ezisengozini nasezingxenyeni ezibuthakathaka kakhulu kanye nokwenza ngcono umsebenzi wazo kuyindlela enhle yokuvimbelaUkulimala Kwezemidlalo. Isibonelo, ukuze uvikele ukulimala okhalweni, ukuqeqeshwa kwemisipha yesisu nemisipha yesisu kufanele kuqiniswe, amandla omsipha kanye nesisu sesisu kufanele athuthukiswe, futhi ukulinganiselwa kwabo kanye nokulinganisela kwabo kufanele kuthuthukiswe.
(5) Nakisisa ukuqeqeshwa kwamaqembu amancane emisipha. Imisipha yomzimba womuntu ihlukaniswe ngamaqembu amakhulu emisipha amakhulu futhi amancane, futhi amaqembu amancane emisipha adlala indima yokulungisa amalunga. Ukuzivocavoca ngamandla okujwayelekile kuvame ukugxila emaqenjini amakhulu emisipha ngenkathi unganaki amaqembu amancane emisipha, okuholela ekuqiniseni amandla emisipha emincane, okuholela ekuqiniseni amandla emisipha okuncane futhi kwandise ithuba lokulimala ngesikhathi sokuzivocavoca. Ukuzivocavoca kwamaqembu amancane emisipha kakhulu sebenzisa ama-dumbbells amancane noma irabha kudonsela izinsimbi ezincane, futhi esindayoUmzimba ophezuluUkuzivocavoca kuvame ukuba yingozi futhi akunangozi. Ngaphezu kwalokho, ukusetshenziswa kwamaqembu amancane emisipha kufanele kuhlanganiswe nokunyakaza ngezindlela eziningi, futhi ukunyakaza kufanele kube okunembile futhi kunembe.
(6) Naka ukuqina komzimba ophakathi. Ukuqina okuphakathi kubhekisele emandleni nasekuqineni kwe-pelvis kanye nesiqu. Amandla aphakathi nokuqina kubalulekile ekwenzeni ukunyakaza okuhlukahlukene kwezimoto eziyinkimbinkimbi. Kodwa-ke, ukuqeqeshwa okuphakathi kwendabuko kwenziwa kakhulu endizeni ehleliwe, njengokusebenza okujwayelekile kwama-sit-ups, njll., Umsebenzi awunamandla. Ukuzivocavoca kwamandla aphakathi kufanele kufake phakathi ukuguquguquka kwesisu nokujikeleza.
(7) Qinisa ukuxhasa futhi wakhe izindlela ezithile ezikhethekile zokuzibheka ngokuya ngezimpawu zemidlalo. Isibonelo, izinto ezithambekele ku-Patellain Train, kungenziwa isivivinyo se-squat eyodwa, noma ngabe kukhona ubuhlungu bezinyosi noma ubuthakathaka be-knee, noma ngabe kuqondile; Ezintweni ezithambekele ekulimaleni kwe-rotator cuff, ukuhlolwa kwe-arch ehlombe kufanele kwenziwe njalo (lapho ihlombe likhuphuke ngamadigri angama-170, bese liphoqa ukunwetshwa emuva), ubuhlungu be-degree buyela emuva, izinhlungu zinempilo. Labo abathambekele ekukhathazekisweni kweTibia kanye ne-Fibula kanye ne-flexer tendon tenosynovitis kufanele bavame ukwenza "izinzwane-ezivivinyweni zezinhlungu endaweni elimele zinempilo.
(8) Dala indawo ephephile yokuzivocavoca: imishini yezemidlalo, imishini, izindawo, njll. Kufanele ihlolwe ngokuqinile ngaphambi kokuzivocavoca. Isibonelo, lapho ubamba iqhaza ekuzivocavoca okuvivinya umzimba, isisindo se-racket, ubukhulu besibambo, nokuqina kwentambo ye-racket kufanele kube lula ukuzivocavoca. Imigexo yabesifazane, amacici nezinye izinto ezibukhali akufanele zigqoke okwesikhashana ngesikhathi sokuzivocavoca; Abasebenzisi kufanele bakhethe izicathulo ezi-eastic ngezinto ezilinganayo ngokuya ngezinto zemidlalo, usayizi wezinyawo, nokuphakama kwe-arch yonyawo.
Isikhathi Sokuthumela: Oct-26-2022
