Kunezinhlobo eziningi zokulimala kwezemidlalo, futhi ukulimala kwezemidlalo ezingxenyeni ezihlukene zomzimba womuntu kuhlukile kumdlalo ngamunye.Ngokuvamile, abagijimi bavame ukuba nokulimala okuncane kakhulu, ukulimala okungapheli, nokulimala okuncane kakhulu nokubi.Phakathi kokulimala okuncane okungapheli, okunye kubangelwa ukufaka ukuqeqeshwa ngaphambi kokululama okuphelele ngemva kokulimala okukhulu, kanti abanye babangelwa ukuhlelwa okungalungile kokuzivocavoca kanye nomthwalo wendawo ngokweqile.Ekuqineni okukhulu, ukwenzeka kokulimala kwezemidlalo kwabavivinya umzimba kufana nokwabasubathi, kodwa futhi kukhona umehluko omkhulu.Kukhona ukulimala okubi kakhulu kanye nokulimala okumbalwa.Ebusweni bezinhlobo eziningi zeukulimala kwezemidlalo, inqobo nje uma kulandelwa izimiso ezilandelayo zokuvimbela, ukuvela kokulimala kwezemidlalo kungagwenywa noma kuncishiswe:
(1) Ukuthobela izimiso ezijwayelekile zokuzivocavoca umzimba okuhlelekile nesinyathelo nesinyathelo.Abasubathi bobulili obuhlukene, ubudala kanye nemidlalo ehlukene kufanele baphathwe ngendlela ehlukile kungakhathaliseki ukuthi balimele noma cha.Uma benikezwa inani elifanayo lokuzivocavoca nokuqina futhi bafunde ukunyakaza kobunzima obufanayo, abasubathi abanezinga eliphansi bazolimala.Gwema izindlela zokuqeqesha "zomuntu oyedwa" kumaseshini okuqeqesha.
(2) Gxila ekuzilolongeni ukuzelula.Izivivinyo zokwelula zenzelwe ukwelula izicubu nezicubu ezithambile ngaphambi, ngesikhathi nangemva kokuzivocavoca, ukuze izicubu ezinwetshiwe noma izicubu ezithambile zikhululeke ngokugcwele.Lokhu kusiza ekululameni kwemisipha ekukhathaleni, kuvimbela ukuqina kwemisipha, kugcina ukunwebeka kwemisipha, futhi kugwema ukuqina nokuguqulwa kwamasu okuzivocavoca.Ukuzivocavoca okunwebekayo ekulungiseleleni umsebenzi ukunciphisa i-viscosity yangaphakathi yemisipha nezicubu ezithambile, ukwandisa ukuqina, ukwandisa izinga lokushisa kwemisipha, nokuvimbela ubunzima bemisipha ngesikhathi sokuzivocavoca.Ukuqeqeshwa okusebenzayo kokwelula kusetshenziswa ikakhulukazi;umsebenzi wokwelula ngemva kokuqeqeshwa uwukuphumula.Imisipha eqinile futhi ekhathele ingasheshisa ukukhishwa kwama-metabolite ngaphakathi kwemisipha, inciphise ubuhlungu bemisipha, futhi ibuyisele ukuqina komzimba ngokushesha ngangokunokwenzeka.I-passive stretching isetshenziswa kakhulu.
(3) Qinisa isivikelo nosizo kwezemidlalo.Ukuze ugweme ukulimala okungenzeka, kungcono ukwazi izindlela ezihlukahlukene zokuzivikela, njengokuwa noma ukuwa ukusuka phezulu, kufanele ugcine imilenze yakho ndawonye futhi uvikelane ukuze ugweme idolo kanyeiqakalaukulimala.Funda ukunyakaza okuhlukahlukene kokugoqa ukuze unciphise umthelela nomhlabathi;ukusetshenziswa okulungile kwamabhande ahlukahlukene okusekela, njll.
(4) Ukuqinisa ukuqeqeshwa kwezingxenye ezisengozini kanye nezingxenye ezibuthakathaka ngokuqhathaniswa nokuthuthukisa umsebenzi wazo kuyindlela enhle yokuvimbelaukulimala kwezemidlalo.Isibonelo, ukuze kuvinjelwe ukulimala okhalweni, ukuqeqeshwa kwemisipha ye-psoas nesisu kufanele kuqiniswe, amandla e-psoas nemisipha yesisu kufanele athuthukiswe, futhi ukubambisana kwabo kanye nokulinganisa okuphikisayo kufanele kuthuthukiswe.
(5) Naka ukuqeqeshwa kwamaqembu amancane emisipha.Imisipha yomzimba womuntu ihlukaniswe yaba amaqembu amakhulu namancane emisipha, futhi amaqembu amancane emisipha ngokuvamile adlala indima yokulungisa amalunga.Ukuvivinya amandla okujwayelekile kuvame ukugxila emaqenjini amakhulu emisipha kuyilapho ungawanaki amaqembu amancane emisipha, okuholela ekuqineni kwemisipha engalingani futhi kwandise ithuba lokulimala ngesikhathi sokuzivocavoca.Ukuzivocavoca kwamaqembu amancane emisipha ngokuvamile kusebenzisa ama-dumbbell amancane noma ukudonsa kwerabha okunesisindo esincane, futhi esindayoumzimba ophezuluukuzivocavoca kuvame ukulimaza futhi akusizi.Ngaphezu kwalokho, ukuzivocavoca kwamaqembu amancane emisipha kufanele kuhlanganiswe nokunyakaza ezindaweni eziningi, futhi ukunyakaza kufanele kube okunembile futhi kunembile.
(6)Naka ukuzinza komzimba omaphakathi.Ukuzinza okuphakathi kubhekisela emandleni kanye nokuzinza kwe-pelvis ne-trunk.Amandla amaphakathi nokuzinza kubalulekile ekwenzeni ukunyakaza okuhlukahlukene kwezimoto eziyinkimbinkimbi.Kodwa-ke, ukuqeqeshwa kwendabuko okumaphakathi kwenziwa kakhulu endizeni engashintshi, njengomkhuba ojwayelekile wokuhlala phansi, njll., umsebenzi awuqinile.Ukuzivocavoca kwamandla aphakathi kufanele kufake kokubili ukuguquguquka kwesisu nokujikeleza.
(7) Qinisa ukuzilawula futhi wenze ezinye izindlela ezikhethekile zokuzigada ngokwezici zemidlalo.Isibonelo, ezintweni ezijwayele ukuhlukunyezwa kwe-patella, ukuhlolwa kwe-squat yomlenze owodwa womlenze owodwa kungenziwa, ngisho noma kukhona ubuhlungu bamadolo noma ubuthakathaka bedolo, ngisho noma buhle;ezintweni ezijwayele ukulimala kwe-rotator cuff, ukuhlolwa kwe-shoulder arch kufanele kwenziwe kaningi (lapho ihlombe liphakanyiswa ama-degree angu-170, bese Kuphoqa ukunwetshwa emuva), ubuhlungu buhle.Labo abajwayele ukukhathala ukuphuka kwe-tibia ne-fibula kanye ne-flexor tendon tenosynovitis kufanele bavame ukwenza "ukuhlolwa kwe-toe push-on", futhi labo abanobuhlungu endaweni abalimele bahle.
(8) Yakha indawo ephephile yokuzivocavoca: izinto zezemidlalo, izinto zokusebenza, izindawo, njll. kufanele zihlolwe ngokuqinile ngaphambi kokuzivocavoca.Isibonelo, lapho ubamba iqhaza ekuzivocavoca kwethenisi, isisindo se-racket, ukushuba kwesibambo, nokunwebeka kwentambo ye-racket kufanele kuhambisane nokuzivocavoca.Imigexo yabesifazane, amacici nezinye izinto ezicijile akufanele zigqokwe okwesikhashana ngesikhathi sokuzivocavoca;abavivinya umzimba kufanele bakhethe izicathulo ezinwebekayo ngokuya ngezinto zezemidlalo, ubukhulu bezinyawo, nokuphakama kwe-arch yonyawo.
Isikhathi sokuthumela: Oct-26-2022
