Zininzi iindlela zokulimala kwezemidlalo, kunye nokwenzakala kwezemidlalo kwiindawo ezahlukeneyo zomzimba womntu zahlukile kumdlalo ngamnye. Ngokubanzi, iimbaleki zidla ngokulimaza okuncinci, ukulimala okungapheliyo, kunye nokulimala okumbalwa kunye nokuqina. Phakathi kokulimala okunganyangekiyo, ezinye zibangelwa kukubeka kuqeqesho ngaphambi kokubuyiselwa ngokupheleleyo emva kokwenzakala kakhulu, kwaye ezinye zibangelwa kukuzilolonga okungafanelekanga kunye nomthwalo wengingqi ogqithisileyo. Ngobuqili bomzimba, ukwenzeka kwengozi yezemidlalo kuyafana nembaleki, kodwa kukho umahluko omkhulu. Kukho ukulimala okungakumbi okuninzi kunye nokulimala okumbalwa. Ebusweni beentlobo ezininzi zeUkulimala kwezemidlalo, okoko nje kwalandelwa le migaqo yothintelo ilandelayo, ukuvela kwengozi yezemidlalo kunokupheliswa okanye ukuncitshiswa:
. Iimbaleki zabagibi ohlukeneyo, iminyaka kunye nemidlalo eyahlukeneyo kufuneka iphathwe ngokwahlukileyo ngaphandle kokuba zenzakile okanye akunjalo. Ukuba banikwa inani elilinganayo lokuzilolonga kunye nokufunda iintshukumo zobunzima obufanayo, iimbaleki ezinomgangatho ombi ziya konzakala. Kunqande "iindlela-nye" zoqeqesho "kwiiseshoni zoqeqesho.
(2) Gxila kwimithambo yoluliweyo. Imithambo yolula yenzelwe ukolula izihlunu kunye nezicubu ezithambileyo ngaphambili, ngexesha nasemva kokuzivocavoca, ukuze izihlunu ezithambileyo okanye izicubu ezithambileyo zinokuhlaziyeka ngokupheleleyo. Oku kulungele ukufuduka kwemisipha ukusuka ekukhathaleni imisipha, kuthintela uxinzelelo lwemisipha, igcina i-elasticy yemvula, ivumela ubuchule beqhinga kunye nokusebenza kweendlela zokusebenza. Ukuzilolonga okuselula ukulungiselela umsebenzi kukunciphisa i-viscofity yangaphakathi yezihlunu kunye nezicubu ezithambileyo, ukonyusa ubushushu bemisipha, kwaye uthintele uxinzelelo lwemisipha ngexesha lokuzivocavoca. Uqeqesho olusebenzayo olusebenzayo lusetyenziswa ikakhulu; Umthambo wolula emva koqeqesho kukuphumla. I-stiffs kunye nezihlunu ezidiniweyo zinokukhawulezisa ukukhutshwa kweMetabolites ngaphakathi kwemisipha, kuncitshiswe ubuhlungu bemisipha, kwaye ubuyisele imeko yokomelela komzimba ngokukhawuleza. Ukuhamba ngokuhambahamba kusetyenziswa ikakhulu.
(3) Yomeleza ukhuseleko kunye noncedo lwezemidlalo. Ukwenzela ukunqanda ukwenzakala okunokwenzeka, kungcono ukuxhasa iindlela ezahlukeneyo zokuzikhusela, njengokuwa okanye ukuwa kumde, kufuneka ugcine imilenze yakho kunye nokukhusela idolo kwayei-ankleukwenzakala. Funda intshukumo eyahlukeneyo yokuhamba ukuya kwimpembelelo yomhlaba; Ukusetyenziswa ngokuchanekileyo kweebhanti ezahlukeneyo zenkxaso, njl.
(4) Ukomeleza uqeqesho lwamalungu asemngciphekweni kunye neenxalenye ezibuthathaka kakhulu kwaye ziphucule umsebenzi wayo yindlela elungileyo yokuthintelaUkulimala kwezemidlalo. Umzekelo, ukwenzela ukuthintela ukwenzakala esinqeni, uqeqesho lwee-PSOAs kunye nezihlunu zesisu kufuneka zomelezwe, amandla ee-PSOAs kunye nezihlunu zesisu kufuneka ziphuculwe, kwaye ukulungelelaniswa kwabo kuya kuphuculwa.
(5) Nika ingqalelo kuqeqesho lwamaqela amancinci emisipha. Izihlunu zomzimba womntu zahlulwe zaba ngamaqela amakhulu omsipha, kunye namaqela amancinci omsipha ngokubanzi adlala indima yokulungisa amalungu. General strength exercises often focus on large muscle groups while ignoring small muscle groups, resulting in unbalanced muscle strength and increasing the chance of injury during exercise. Imithambo yamaqela amancinci emisipha isebenzisa ubukhulu becala okanye irabha yerabha enemilinganiselo emincinci, kwaye inzimaumzimba ophezuluUkuzivocavoca kuhlala kuyingozi kwaye kungabi nakuphicothwa. Ukongeza, ukusetyenziswa kwamaqela amancinci emisipha kufuneka kudityaniswe neentshukumo kwiindawo ezininzi, kwaye iintshukumo kufuneka zichane kwaye zichanekile.
(6) Nika ingqalelo kuzinzo lomzimba ophakathi. Uzinzo oluphambili lubhekisa kumandla kunye nokuzinza kwe-pelvis kunye netrunk. Amandla entloko kunye nokuzinza kubalulekile ekwenzeni iintlobo ezahlukeneyo zeentshukumo zemoto. Nangona kunjalo, uqeqesho oluphambili lwemveli lwenziwa ikakhulu kwindiza emiselweyo, njengendlela eqhelekileyo yokuhlala, njl njl. Imithambo yamandla eMbindi kufuneka ibandakanye ukuguquguquka kwesisu kunye nokujikeleza.
. Umzekelo, kwizinto ezithambekele kwi-patella yoxinzelelo, uvavanyo olunye lwe-squat lunokwenziwa, nokuba kukho iintlungu zedolo okanye ubuthathaka, nokuba kunjalo; Kwizinto ezithambekele kwi-qubtotor cuftor cufstiator ye-rotuf, uvavanyo lwe-arder orch kufuneka lwenziwe rhoqo (xa igxalaba likhuliswa nge-50 degrees, emva koko inyanzelekile. Abo bathambekele ekutyesheni kwe-tibia kunye ne-figula kunye ne-flexor tenosynovitis kufuneka benze uvavanyo "lwe-toe-tyhakala", kwaye abo baneentlungu kwindawo eyenzakeleyo zilungile.
(8) Yenza indawo ekhuselekileyo yokuzivocavoca: Izixhobo zemidlalo, izixhobo, iindawo, njl. Njl. Umzekelo, xa uthatha inxaxheba kwimithambo ye-tennis, ubunzima be-racket, ubukhulu besibambiso, kunye nokuqina kwentambo ye-racket kufuneka kufanelekile ukuzilolonga. Imigexo yasetyhini, amacici kunye nezinye izinto ezibukhali akufuneki zinxibe okwethutyana ngexesha lokuzilolonga; Umdlalo kufuneka akhethe izihlangu ze-elastic ngokwezinto zezemidlalo, ubungakanani beenyawo, kunye nokuphakama kwe-arch ofute.
IXESHA LOKUQALA: I-Oct-26-2022
