Pali mitundu yambiri ya kuvulala pamasewera, ndipo kuvulala pamasewera m'malo osiyanasiyana a thupi la munthu kumasiyana pamasewera aliwonse. Kawirikawiri, othamanga nthawi zambiri amakhala ndi kuvulala pang'ono, kuvulala kosatha, komanso kuvulala kochepa komanso koopsa. Pakati pa kuvulala kochepa kosatha, ena amayamba chifukwa chochita masewera olimbitsa thupi asanachiritsidwe kwathunthu atavulala mwadzidzidzi, ndipo ena amayamba chifukwa cha kuchita masewera olimbitsa thupi molakwika komanso kutopa kwambiri. Pakulimbitsa thupi, kuvulala pamasewera kwa ochita masewera olimbitsa thupi kumafanana ndi kwa othamanga, koma palinso kusiyana kwakukulu. Pali kuvulala koopsa kwambiri komanso kuvulala kochepa. Poyang'anizana ndi mitundu yambiri yakuvulala pamasewera, bola ngati mfundo zotsatirazi zodzitetezera zikutsatiridwa, kuvulala pamasewera kungapewedwe kapena kuchepetsedwa:
(1) Tsatirani mfundo zonse za masewera olimbitsa thupi mwadongosolo komanso pang'onopang'ono. Ochita masewera osiyanasiyana, azaka zosiyanasiyana, ndi masewera osiyanasiyana ayenera kuchitiridwa mosiyana mosasamala kanthu kuti avulala kapena ayi. Ngati apatsidwa masewera olimbitsa thupi ofanana komanso amphamvu komanso kuphunzira mayendedwe ovuta omwewo, othamanga omwe ali ndi khalidwe loipa adzavulala. Pewani njira zophunzitsira "mmodzi ndi m'modzi" pamaphunziro.
(2) Yang'anani kwambiri pa masewera olimbitsa thupi. Masewera olimbitsa thupi otambasula amapangidwira kutambasula minofu ndi minofu yofewa musanayambe, panthawi komanso mutatha kuchita masewera olimbitsa thupi, kuti minofu yotambasula kapena minofu yofewa ikhale yomasuka mokwanira. Izi zimathandiza kuti minofu ibwererenso kutopa, zimaletsa kupsinjika kwa minofu, zimasunga kusinthasintha kwa minofu, komanso zimapewa kuuma ndi kusintha kwa njira zolimbitsa thupi. Masewera olimbitsa thupi okonzekera masewera olimbitsa thupi ndi kuchepetsa kukhuthala kwa minofu ndi minofu yofewa, kuwonjezera kusinthasintha, kuwonjezera kutentha kwa minofu, ndikuletsa kupsinjika kwa minofu panthawi yochita masewera olimbitsa thupi. Maphunziro olimbitsa thupi otambasula amagwiritsidwa ntchito makamaka; masewera olimbitsa thupi otambasula pambuyo pa masewera olimbitsa thupi ndi opumula. Minofu yolimba komanso yotopa imatha kufulumizitsa kutuluka kwa metabolites mkati mwa minofu, kuchepetsa kupweteka kwa minofu, ndikubwezeretsa thanzi la thupi mwachangu momwe zingathere. Kutambasula kosachita zinthu kumagwiritsidwa ntchito kwambiri.
(3) Limbitsani chitetezo ndi chithandizo pamasewera. Pofuna kupewa kuvulala komwe kungachitike, ndi bwino kudziwa njira zosiyanasiyana zodzitetezera, monga kugwa kapena kugwa kuchokera pamwamba, muyenera kusunga miyendo yanu pamodzi ndikutetezana kuti mupewe bondo ndichigongonoKuvulala. Phunzirani mayendedwe osiyanasiyana ozungulira kuti muchepetse kugwedezeka ndi nthaka; kugwiritsa ntchito bwino malamba osiyanasiyana othandizira, ndi zina zotero.
(4) Kulimbitsa maphunziro a ziwalo zosalimba komanso zofooka komanso kukonza magwiridwe antchito awo ndi njira yabwino yopewerakuvulala pamaseweraMwachitsanzo, kuti tipewe kuvulala m'chiuno, kuphunzitsa minofu ya psoas ndi m'mimba kuyenera kulimbitsa, mphamvu ya minofu ya psoas ndi m'mimba iyenera kukonzedwa, ndipo mgwirizano wawo ndi mgwirizano wawo ziyenera kukulitsidwa.
(5) Samalani ndi maphunziro a magulu ang'onoang'ono a minofu. Minofu ya thupi la munthu imagawidwa m'magulu akuluakulu ndi ang'onoang'ono a minofu, ndipo magulu ang'onoang'ono a minofu nthawi zambiri amatenga gawo lomangirira mafupa. Zochita zolimbitsa thupi nthawi zambiri zimayang'ana kwambiri magulu akuluakulu a minofu pomwe zimanyalanyaza magulu ang'onoang'ono a minofu, zomwe zimapangitsa kuti minofu ikhale yolimba komanso kuwonjezera mwayi wovulala panthawi yochita masewera olimbitsa thupi. Zochita zolimbitsa thupi za magulu ang'onoang'ono a minofu nthawi zambiri zimagwiritsa ntchito ma dumbbells ang'onoang'ono kapena zokoka za rabara zokhala ndi zolemera zazing'ono, komanso zolemera.thupi lapamwambaMaseŵero olimbitsa thupi nthawi zambiri amakhala ovulaza komanso osathandiza. Kuphatikiza apo, maseŵero olimbitsa thupi a minofu yaing'ono ayenera kuphatikizidwa ndi mayendedwe m'njira zosiyanasiyana, ndipo mayendedwewo ayenera kukhala olondola komanso olondola.
(6) Samalani kukhazikika kwa thupi lapakati. Kukhazikika kwapakati kumatanthauza mphamvu ndi kukhazikika kwa chiuno ndi thunthu. Mphamvu ndi kukhazikika kwapakati ndizofunikira kwambiri pochita mayendedwe osiyanasiyana ovuta a minofu. Komabe, maphunziro achikhalidwe apakati nthawi zambiri amachitidwa pamtunda wokhazikika, monga kuchita masewera olimbitsa thupi nthawi zonse, ndi zina zotero, ntchito yake siili yolimba. Masewera olimbitsa thupi apakati ayenera kuphatikizapo kupindika kwa m'mimba ndi kuzungulira.
(7) Limbikitsani kudziyang'anira nokha ndikupanga njira zapadera zodziyang'anira nokha malinga ndi makhalidwe a masewera. Mwachitsanzo, pazinthu zomwe zimakhala ndi vuto la patella, mayeso a half squat a mwendo umodzi akhoza kuchitidwa, ngakhale pali kupweteka kwa bondo kapena kufooka kwa bondo, ngakhale zitakhala zabwino; pazinthu zomwe zimakhala ndi vuto la rotator cuff, mayeso a shoulder arch ayenera kuchitidwa pafupipafupi (phewa likakwezedwa madigiri 170, kenako Force back extension), ululu umakhala wabwino. Anthu omwe ali ndi vuto la kutopa kwa tibia ndi fibula ndi flexor tendon tenosynovitis nthawi zambiri ayenera kuchita "toe push-on test", ndipo omwe ali ndi ululu m'dera lovulala ali ndi zabwino.
(8) Pangani malo otetezeka ochitira masewera olimbitsa thupi: zida zamasewera, zida, malo ochitira masewera olimbitsa thupi, ndi zina zotero ziyenera kufufuzidwa mosamala musanayambe kuchita masewera olimbitsa thupi. Mwachitsanzo, mukamachita masewera olimbitsa thupi a tenisi, kulemera kwa racket, makulidwe a chogwirira, ndi kulimba kwa chingwe cha racket ziyenera kukhala zoyenera kuchita masewera olimbitsa thupi. Mikanda ya akazi, ndolo ndi zinthu zina zakuthwa siziyenera kuvala kwakanthawi panthawi yochita masewera olimbitsa thupi; ochita masewera olimbitsa thupi ayenera kusankha nsapato zotanuka malinga ndi zinthu zamasewera, kukula kwa mapazi, ndi kutalika kwa phazi.
Nthawi yotumizira: Okutobala-26-2022
