Kukho iintlobo ezininzi zokulimala kwezemidlalo, kwaye ukwenzakala kwezemidlalo kwiindawo ezahlukeneyo zomzimba womntu kwahlukile kumdlalo ngamnye. Ngokubanzi, abadlali badla ngokuba nokulimala okuncinci, ukwenzakala okungapheliyo, kunye nokulimala okuncinci nokuqatha. Phakathi kokulimala okuncinci okungapheliyo, okunye kubangelwa kukuqeqeshwa ngaphambi kokuba baphile ngokupheleleyo emva kokulimala okukhawulezileyo, kwaye okunye kubangelwa kukulungiswa okungafanelekanga kokuzilolonga kunye nomthwalo ogqithisileyo wendawo. Kwimpilo yomzimba, ukwenzeka kokulimala kwezemidlalo kwabazilolongayo kufana noko kwabadlali, kodwa kukwakho nomahluko omkhulu. Kukho ukwenzakala okukhawulezileyo okukhawulezileyo kunye nokulimala okuncinci kokuxinezeleka. Xa kukho iintlobo ezininzi zokulimalaukwenzakala kwezemidlalo, lo gama nje kulandelwa le migaqo ilandelayo yokuthintela, ukwenzeka kokwenzakala kwezemidlalo kunokuthintelwa okanye kuncitshiswe:
(1) Thobela imigaqo ngokubanzi yokuzilolonga ngokomzimba okucwangcisiweyo nokuthatha inyathelo ngenyathelo. Abadlali besini esahlukileyo, ubudala kunye nemidlalo eyahlukeneyo kufuneka baphathwe ngokwahlukileyo nokuba benzakele okanye akunjalo. Ukuba banikwa umlinganiselo ofanayo wokuzilolonga kunye nobunzima kwaye bafunda iintshukumo zobunzima obufanayo, abadlali abakumgangatho ophantsi baya kwenzakala. Ziphephe iindlela zoqeqesho "zomntu ngamnye" kwiiseshoni zoqeqesho.
(2) Gxila kwimithambo yokuzolula. Imithambo yokuzolula yenzelwe ukolula izihlunu kunye nezicubu ezithambileyo ngaphambi, ngexesha nasemva komthambo, ukuze izihlunu ezoluliweyo okanye izicubu ezithambileyo ziphumle ngokupheleleyo. Oku kunceda ekubuyiseleni izihlunu ekudinweni, kuthintela ukuxinezeleka kwemisipha, kugcina ukutyeba kwemisipha, kwaye kuthintele ukuqina kunye nokuguquguquka kweendlela zokuzilolonga. Umthambo wokuzolula ukulungiselela umsebenzi kukunciphisa i-viscosity yangaphakathi yemisipha kunye nezicubu ezithambileyo, ukonyusa ukutyeba, ukonyusa ubushushu bemisipha, kunye nokuthintela ukuxinezeleka kwemisipha ngexesha lomthambo. Uqeqesho lokuzolula olusebenzayo lusetyenziswa kakhulu; umthambo wokuzolula emva koqeqesho kukuphumla. Izihlunu eziqinileyo nezidiniweyo zinokukhawulezisa ukukhutshwa kwee-metabolites ngaphakathi kwemisipha, zinciphise ubuhlungu bemisipha, kwaye zibuyisele impilo yomzimba ngokukhawuleza. Ukolula okwenziwayo kusetyenziswa kakhulu.
(3) Ukuqinisa ukhuseleko kunye noncedo kwimidlalo. Ukuze uphephe ukwenzakala okunokwenzeka, kungcono ukuba nolwazi ngeendlela ezahlukeneyo zokuzikhusela, njengokuwa okanye ukuwa usuka kwindawo ephakamileyo, kufuneka nigcine imilenze yenu ihlangene kwaye nikhuselane ukuze niphephe amadolo kunyeiqathaukwenzakala. Funda iintshukumo ezahlukeneyo zokuqengqeleka ukuze ukhusele ukungqubana komhlaba; ukusetyenziswa ngokuchanekileyo kweebhanti ezahlukeneyo zokuxhasa, njl.
(4) Ukuqinisa uqeqesho lweendawo ezibuthathaka kunye neendawo ezibuthathaka kunye nokuphucula umsebenzi wazo yindlela elungileyo yokuthintelaukwenzakala kwezemidlaloUmzekelo, ukuze kuthintelwe ukwenzakala esinqeni, uqeqesho lwemisipha ye-psoas kunye neyesisu kufuneka luqiniswe, amandla emisipha ye-psoas kunye neyesisu kufuneka aphuculwe, kwaye ulungelelwaniso lwazo kunye nokulinganisela okuchaseneyo kufuneka kuphuculwe.
(5) Nika ingqalelo kuqeqesho lwamaqela amancinci emisipha. Imisipha yomzimba womntu yahlulwe yangamaqela amakhulu namancinci emisipha, kwaye amaqela amancinci emisipha adlala indima yokulungisa amalungu. Uqheliso lwamandla ngokubanzi ludla ngokugxila kumaqela amakhulu emisipha ngelixa lutyeshela amaqela amancinci emisipha, nto leyo ebangela amandla emisipha angalinganiyo kwaye yandise amathuba okwenzakala ngexesha lokuzilolonga. Uqheliso lwamaqela amancinci emisipha lusebenzisa kakhulu ii-dumbbells ezincinci okanye iirabha ezirhuqwayo ezinobunzima obuncinci, kunye nobunzima obukhulu.umzimba ongaphezuluUkuzilolonga kudla ngokuba yingozi kwaye akuncedi. Ukongeza, ukuzilolonga kwamaqela amancinci emisipha kufuneka kudityaniswe neentshukumo kwiindlela ezahlukeneyo, kwaye iintshukumo kufuneka zibe ngokuchanekileyo nangokuchanekileyo.
(6)Nika ingqalelo ekuzinzeni komzimba ophakathi. Ukuzinza okuphakathi kubhekisa kumandla nokuzinza kwe-pelvis kunye nomzimba. Amandla okuphakathi nokuzinza kubalulekile ekwenzeni iintshukumo ezahlukeneyo zentshukumo ezinzima. Nangona kunjalo, uqeqesho oluphakathi lwendabuko lwenziwa ikakhulu kwindawo ezinzileyo, njengokuziqhelanisa okuqhelekileyo kwe-sit-ups, njl.njl., umsebenzi awunamandla. Ukuzilolonga kwamandla okuphakathi kufuneka kuquke ukugoba kwesisu kunye nokujikeleza.
(7) Qinisa ukuzijonga kwaye wenze iindlela ezikhethekileyo zokuzijonga ngokweempawu zemidlalo. Umzekelo, kwizinto ezinengxaki yoxinzelelo lwepatella, uvavanyo lwe-half squat lomlenze omnye lunokwenziwa, nokuba kukho iintlungu zedolo okanye ubuthathaka bedolo, nokuba lulungile; kwizinto ezinobungozi bokwenzakala kwe-rotator cuff, uvavanyo lwe-shoulder arch kufuneka lwenziwe rhoqo (xa igxalaba liphakanyisiwe ngama-170 degrees, emva koko ukwandiswa kwe-Force back), iintlungu zilungile. Abo banengxaki yokudinwa ukwaphuka kwe-tibia kunye ne-fibula kunye ne-flexor tendon tenosynovitis kufuneka basoloko besenza uvavanyo lwe-"toe push-on", kwaye abo banentlungu kwindawo eyonzakeleyo balungile.
(8) Yenza indawo ekhuselekileyo yokuzilolonga: izixhobo zemidlalo, izixhobo, iindawo, njl. kufuneka zihlolwe ngokungqongqo ngaphambi kokuba uzilolonga. Umzekelo, xa uthatha inxaxheba kumdlalo wetenisi, ubunzima berakhethi, ubukhulu besiphatho, kunye nokuqina kwentambo yerakhethi kufuneka zilungele ukuzilolonga. Imigexo yabasetyhini, amacici kunye nezinye izinto ezibukhali akufuneki zinxitywe okwethutyana ngexesha lokuzilolonga; abantu abazilolongayo kufuneka bakhethe izihlangu ezithambileyo ngokwezinto zemidlalo, ubungakanani beenyawo, kunye nokuphakama kwegophe lonyawo.
Ixesha lokuthumela: Okthobha-26-2022
