Pali mitundu yambiri ya kuvulala kwamasewera, ndipo kuvulala kwamasewera kumadera osiyanasiyana a thupi la munthu kumakhala kosiyana pamasewera aliwonse.Kawirikawiri, othamanga amakhala ndi zovulala zing'onozing'ono, kuvulala kosalekeza, ndi kuvulala kochepa kwambiri komanso koopsa.Pakati pa zovulala zazing'ono zosatha, zina zimayamba chifukwa chochita maphunziro asanachira pambuyo povulala kwambiri, ndipo ena amayamba chifukwa cha kusachita masewera olimbitsa thupi kosayenera komanso kulemedwa kwambiri.Pakulimbitsa thupi kwakukulu, kuvulala kwamasewera ochita masewera olimbitsa thupi kumakhala kofanana ndi kwa othamanga, koma palinso kusiyana kwakukulu.Pali kuvulala koopsa komanso kuvulala kocheperako.Pamaso pa mitundu yambiri yakuvulala pamasewera, bola ngati mfundo zodzitetezera zikutsatiridwa, kuvulala kwamasewera kumatha kupewedwa kapena kuchepetsedwa:
(1) Tsatirani mfundo zonse zolimbitsa thupi mwadongosolo komanso pang'onopang'ono.Othamanga amitundu yosiyanasiyana, zaka ndi masewera osiyanasiyana ayenera kuchitidwa mosiyana mosasamala kanthu kuti avulala kapena ayi.Ngati apatsidwa masewero olimbitsa thupi ndi mphamvu zofanana ndikuphunzira mayendedwe a vuto lomwelo, othamanga omwe ali ndi khalidwe loipa adzavulala.Pewani njira zophunzitsira "m'modzi-m'modzi" m'magawo ophunzitsira.
(2) Muziganizira kwambiri zolimbitsa thupi zotambasula.Zochita zotambasula zimapangidwira kutambasula minofu ndi zofewa zofewa musanayambe, panthawi komanso pambuyo pochita masewera olimbitsa thupi, kuti minofu yotambasula kapena minofu yofewa ikhale yomasuka.Izi zimathandiza kuti minofu ibwererenso kutopa, imalepheretsa kupsinjika kwa minofu, imasunga minofu ya minofu, ndikupewa kuuma ndi kusinthika kwa njira zolimbitsa thupi.Zochita zotambasula pokonzekera ntchitoyi ndi kuchepetsa kukhuthala kwamkati kwa minofu ndi minofu yofewa, kuonjezera kusungunuka, kuonjezera kutentha kwa minofu, ndi kuteteza kupsinjika kwa minofu panthawi yochita masewera olimbitsa thupi.Maphunziro otambasula mwakhama amagwiritsidwa ntchito makamaka;ntchito yotambasula pambuyo pa maphunziro ndikupumula.Minofu yolimba ndi yotopa imatha kufulumizitsa kutuluka kwa metabolites mkati mwa minofu, kuchepetsa kupweteka kwa minofu, ndi kubwezeretsa thupi mwamsanga.Kutambasula kopanda phokoso kumagwiritsidwa ntchito makamaka.
(3) Kulimbitsa chitetezo ndi chithandizo pamasewera.Pofuna kupewa kuvulala komwe kungachitike, ndi bwino kudziwa njira zosiyanasiyana zodzitetezera, monga kugwa kapena kugwa kuchokera pamtunda, muyenera kusunga miyendo yanu pamodzi ndikutetezana wina ndi mnzake kuti mupewe bondo ndibondokuvulala.Phunzirani mayendedwe osiyanasiyana ogudubuza kuti muchepetse kukhudzidwa ndi nthaka;kugwiritsa ntchito bwino malamba osiyanasiyana othandizira, etc.
(4) Kulimbikitsa maphunziro a ziwalo zosatetezeka ndi ziwalo zofooka ndi kupititsa patsogolo ntchito yawo ndi njira yabwino yopewerakuvulala pamasewera.Mwachitsanzo, pofuna kupewa kuvulala kwa chiuno, maphunziro a psoas ndi minofu ya m'mimba ayenera kulimbikitsidwa, mphamvu ya psoas ndi mimba ya m'mimba iyenera kukonzedwa bwino, ndipo kugwirizana kwawo ndi kusagwirizana kwawo kuyenera kulimbikitsidwa.
(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 timagulu tating'onoting'ono tating'ono tating'ono timagwira ntchito yokonza mfundo.Zochita zolimbitsa thupi nthawi zambiri zimayang'ana magulu akuluakulu a minofu ndikunyalanyaza magulu ang'onoang'ono a minofu, zomwe zimapangitsa kuti minofu ikhale yolimba komanso yowonjezera mwayi wovulala panthawi yochita masewera olimbitsa thupi.Zochita zamagulu ang'onoang'ono aminofu nthawi zambiri amagwiritsa ntchito ma dumbbells ang'onoang'ono kapena zokoka mphira zokhala ndi zolemera zazing'ono, komanso zolemetsathupi lapamwambamasewera olimbitsa thupi nthawi zambiri amakhala ovulaza komanso osathandiza.Kuonjezera apo, ntchito yamagulu ang'onoang'ono a minofu iyenera kuphatikizidwa ndi kayendetsedwe ka maulendo angapo, ndipo mayendedwe ayenera kukhala olondola komanso olondola.
(6) Samalani kukhazikika kwa thupi lapakati.Kukhazikika kwapakati kumatanthauza mphamvu ndi kukhazikika kwa chiuno ndi thunthu.Mphamvu yapakati ndi kukhazikika ndizofunikira pakuchita zovuta zosiyanasiyana zamagalimoto.Komabe, maphunziro apakati apakati nthawi zambiri amachitidwa pa ndege yokhazikika, monga chizolowezi chokhazikika chokhala pansi, ndi zina zotero, ntchitoyo sikhala yamphamvu.Zochita zolimbitsa thupi zapakati ziyenera kuphatikizapo kupindika m'mimba komanso kuzungulira.
(7) Limbikitsani kudziyang’anira nokha ndi kupanga njira zina zapadera zodziyang’anira molingana ndi mikhalidwe ya maseŵera.Mwachitsanzo, pazinthu zomwe zimakhala zovuta kwambiri patella, kuyesa kwa mwendo umodzi wa theka la squat kungathe kuchitidwa, ngakhale pali ululu wa mawondo kapena kufooka kwa mawondo, ngakhale kuli koyenera;kwa zinthu zomwe zimakonda kuvulala kwa rotator cuff, kuyesa kwa mapewa kumafunika kuchitidwa pafupipafupi (pamene phewa limakwezedwa madigiri a 170, ndiye Kukakamiza kumbuyo kukulitsa), ululu ndi wabwino.Anthu omwe amakonda kutopa kuthyoka kwa tibia ndi fibula ndi flexor tendon tenosynovitis nthawi zambiri ayenera kuchita "kuyesa kwa chala", ndipo omwe ali ndi ululu m'dera lovulala amakhala abwino.
(8) Pangani malo otetezeka ochitira masewera olimbitsa thupi: zida zamasewera, zida, malo, ndi zina zotere ziyenera kuyang'aniridwa mosamalitsa musanachite masewera olimbitsa thupi.Mwachitsanzo, pochita nawo masewera olimbitsa thupi a tennis, kulemera kwa racket, makulidwe a chogwirira, komanso kutsekemera kwa chingwe cha racket ziyenera kukhala zoyenera kuchita masewera olimbitsa thupi.Mikanda ya amayi, ndolo ndi zinthu zina zakuthwa siziyenera kuvala kwakanthawi panthawi yochita masewera olimbitsa thupi;ochita masewera olimbitsa thupi ayenera kusankha nsapato zotanuka malinga ndi masewera, kukula kwa mapazi, ndi kutalika kwa phazi.
Nthawi yotumiza: Oct-26-2022
