Kukho iintlobo ezininzi zokulimala kwezemidlalo, kunye nokulimala kwezemidlalo kwiindawo ezahlukeneyo zomzimba womntu zihluke kumdlalo ngamnye.Ngokuqhelekileyo, iimbaleki zivame ukuba nokulimala okuncinci, ukulimala okungapheliyo, kunye nokulimala okuncinci kunye nokulimala.Phakathi kokulimala okungapheliyo okuncinci, ezinye zibangelwa ukubeka uqeqesho ngaphambi kokubuyisela ngokupheleleyo emva kokulimala okukhulu, kwaye ezinye zibangelwa ukulungelelaniswa okungafanelekanga kunye nomthwalo ogqithiseleyo wendawo.Kukomelela ngobunzima bomzimba, ukwenzeka kokwenzakala kwezemidlalo kwabaqheliseli bemithambo kuyafana naleyo yeembaleki, kodwa kukwakho umahluko omkhulu.Kukho umonzakalo oqatha ngakumbi kunye nokwenzakala okumbalwa.Phambi kweentlobo ezininzi zeukwenzakala kwezemidlalo, ukuba nje le migaqo yokukhusela ilandelayo ilandelwa, ukwenzeka kokulimala kwezemidlalo kunokuphetshwa okanye kuncitshiswe:
(1) Ukuthobela imigaqo eqhelekileyo yoqeqesho olucwangcisiweyo kunye nenyathelo ngenyathelo lomzimba.Abadlali besini esahlukileyo, ubudala kunye nemidlalo eyahlukeneyo kufuneka baphathwe ngendlela eyahlukileyo kungakhathaliseki ukuba balimala okanye cha.Ukuba banikwa umlinganiselo ofanayo wokuzilolonga kunye nokuqina kwaye bafunde iintshukumo zobunzima obufanayo, iimbaleki ezinomgangatho ophantsi ziya kwenzakala.Ziphephe iindlela zoqeqesho "zomntu-mnye" kwiiseshoni zoqeqesho.
(2) Gxininisa kwimithambo yokuzolula.Ukuzivocavoca kwenzelwe ukolula izihlunu kunye nezicubu ezithambileyo ngaphambi, ngexesha nangemva kokusebenza, ukuze izihlunu ezoluliweyo okanye izicubu ezithambileyo zikhululeke ngokupheleleyo.Oku kunceda ukubuyiswa kwemisipha ekudinweni, kuthintela ukunyanzeliswa kwemisipha, igcina i-muscle elasticity, kwaye igweme ukuqina kunye nokuguqulwa kweendlela zokuzilolonga.Umsebenzi wokwelula ekulungiseleleni umsebenzi kukunciphisa i-viscosity yangaphakathi yemisipha kunye nezicubu ezithambileyo, ukwandisa ukuqina, ukwandisa ubushushu be-muscle, kunye nokuthintela ukunyanzeliswa kwemisipha ngexesha lokuzivocavoca.Uqeqesho olusebenzayo lokuzolula lusetyenziswa ikakhulu;umthambo wokuzolula emva koqeqesho kukuphumla.Izihlunu eziqinileyo kunye nezidiniweyo zinokukhawulezisa ukukhutshwa kwe-metabolites ngaphakathi kwemisipha, ukunciphisa ubuhlungu bemisipha, nokubuyisela ukuqina komzimba ngokukhawuleza.I-Passive stretching isetyenziswa kakhulu.
(3) Ukuqinisa ukhuseleko kunye noncedo kwimidlalo.Ukuze ugweme ukwenzakala okunokwenzeka, kungcono ukuba uqonde iindlela ezahlukeneyo zokuzikhusela, njengokuwa okanye ukuwa ukusuka kwindawo ephakamileyo, kufuneka ugcine imilenze yakho kunye kwaye ukhuselane ukuze ugweme idolo kunye nemilenze.iqakalaukwenzakala.Funda iintshukumo ezahlukeneyo zokuqengqeleka ukuze uthintele impembelelo ngomhlaba;ukusetyenziswa ngokuchanekileyo kwamabhanti enkxaso eyahlukeneyo, njl.
(4) Ukomeleza uqeqesho lwamalungu asengozini kunye namalungu abuthathaka kunye nokuphucula umsebenzi wabo yindlela efanelekileyo yokuthintelaukwenzakala kwezemidlalo.Ngokomzekelo, ukwenzela ukukhusela ukulimala okhalweni, ukuqeqeshwa kwe-psoas kunye nezihlunu zesisu kufuneka kuqiniswe, amandla e-psoas kunye nezihlunu zesisu kufuneka ziphuculwe, kwaye ukulungelelaniswa kwabo kunye nokulinganisa okuchasayo kufuneka kuphuculwe.
(5) Nika ingqalelo ekuqeqeshweni kwamaqela amancinci ama-muscle.Izihlunu zomzimba womntu zihlulwe zibe ngamaqela amakhulu kunye namancinci amancinci, kwaye amaqela amancinci amancinci adlala indima yokulungisa amajoyina.Ukuzivocavoca kwamandla ngokubanzi kudla ngokugxila kumaqela amakhulu emisipha ngelixa ungahoywa amaqela amancinci ama-muscle, okukhokelela ekuqineni kwemisipha engalinganiyo kunye nokwandisa ithuba lokulimala ngexesha lokuzilolonga.Ukuzivocavoca kwamaqela amancinci amancinci asebenzisa kakhulu iidumbbells ezincinci okanye iirubha zokutsalwa ezinobunzima obuncinci, kunye nobunzimaumzimba ophezuluimithambo idla ngokuba yingozi kwaye ayiloncedo.Ukongezelela, ukusetyenziswa kwamaqela amancinci amancinci kufuneka kudibaniswe nokunyakaza kwiindlela ezininzi, kwaye ukunyakaza kufuneka kuchaneke kwaye kuchaneke.
(6)Nika ingqalelo kuzinzo lwequmrhu eliphakathi.Ukuzinza okuphakathi kubhekisela kumandla kunye nokuzinza kwe-pelvis kunye ne-trunk.Amandla aphakathi kunye nokuzinza kubalulekile ekwenzeni iintlobo ezahlukeneyo zeentshukumo zeemoto.Nangona kunjalo, uqeqesho lwendabuko oluphakathi luqhutyelwa kakhulu kwinqwelomoya esisigxina, njengesiqhelo esiqhelekileyo sokuhlala, njl., umsebenzi awunamandla.Ukuzivocavoca kwamandla aphakathi kufuneka kubandakanye zombini ukuguquka kwesisu kunye nokujikeleza.
(7) Yomeleza ukuzilawula uze wenze iindlela ezikhethekileyo zokuzilawula ngokweempawu zemidlalo.Ngokomzekelo, kwizinto ezixhomekeke kwi-patella strain, uvavanyo lwe-half-squat yomlenze owodwa lunokwenziwa, nokuba kukho intlungu emadolweni okanye ubuthathaka bedolo, nokuba ngaba kulungile;kwizinto ezivame ukwenzakala kwi-rotator cuff, uvavanyo lwe-arch yegxala kufuneka lwenziwe rhoqo (xa igxalaba liphakanyiswe i-170 degrees, emva koko Ukunyanzeliswa kwe-back back), intlungu ilungile.Abo bathanda ukudinwa ukuphuka kwe-tibia kunye ne-fibula kunye ne-flexor tendon tenosynovitis kufuneka basoloko besenza "uvavanyo lokutyhala inzwane", kwaye abo banentlungu kwindawo eyonzakeleyo banethemba.
(8) Yenza indawo ekhuselekileyo yokuzilolonga: izixhobo zemidlalo, izixhobo, iindawo, njl.njl. kufuneka zitshekishwe ngokungqongqo phambi kokwenza umthambo.Ngokomzekelo, xa uthatha inxaxheba kumsebenzi we-tennis, ubunzima be-racket, ubukhulu bomqheba, kunye no-elasticity yentambo ye-racket kufuneka ifanelekele ukuzivocavoca.Imigexo yabasetyhini, amacici kunye nezinye izinto ezibukhali akufanele zigqitywe okwethutyana ngexesha lokuzivocavoca;abenzi bomthambo kufuneka bakhethe ipere yezihlangu ezilastiki ngokwezinto zemidlalo, ubukhulu beenyawo, kunye nokuphakama kwe-arch yonyawo.
Ixesha lokuposa: Oct-26-2022
