I-Soccer iyimidlalo enesidingo esidinga amandla, amandla, ukukhuthazela nokuguquguquka. Uma udlala ibhola lezinyawo, ukufudumala nokupholisa ngezindlela zokulula ezifanele kungaba nezinzuzo ezihlukahlukene kungakhathaliseki ukuthi yiliphi ikhono lakho lamakhono.
Kungani Ukumisa Kubalulekile
Ukwehlisa kuyisici esibaluleke kakhulu kunoma yimuphi umsebenzi wezemidlalo. Ukufudumala okubandakanya ukwelula okunamandla kuvumela imisipha ukuba ifudumale futhi ilungele umsebenzi womzimba abazokwenza. Izindlela zokulula ezithambile zenziwa kahle ekupheleni komsebenzi noma ukuncintisana futhi uvumela imisipha ukuba idlule kulo lonke uhla lokuhamba lapho lifudumele futhi likhululekile.
Ukwelula okuhambayo ngesikhathi esifanele kungasiza kakhulu ekunciphiseni ingozi yokulondoloza ukulimala okuningi kwebhola lezinyawo (kubandakanya ukudonsa, izinyembezi, ngisho nokuchoboza) ngenkathi kusiza abagijimi ukuba balondoloze uhla olugcwele lwezungezo ezungeze amalunga abasebenzisa kakhulu . Ukusula ngokufanele kungasiza futhi ukuphumula ngokushesha ngemuva kokuzivocavoca.
Ukufunda indlela yokwelula kahle kuhamba kahle, kodwa abadlali abaningi abazange bathathe isikhathi sokufunda izinto eziyisisekelo ze-static stretching program. Lezi zisekelo zihlanganisa ukwenza izinhlobonhlobo zokulinganisela okuhambayo, ukuhamba kancane ngokusebenzisa uhla olugcwele lokunyakaza, nokubamba iqhaza kumasekhondi angu-15 kuya kwangu-30. Kubalulekile ukukhululeka kancane.
Nini ukuDula
Isikhathi sokweluleka bekuyisihloko sempikiswano isikhathi esithile, kodwa isincomo esiyisisekelo ukwenza isisindo esisemuva ngemuva kokuzivocavoca. Kunconywa ukuthi abagijimi benze ukufudumala okubandakanya imisebenzi ethile elula, njengokugijima, ukugwedla, ukugwedla intambo, kanye nomkhuba wokusula okunamandla emizuzwini emihlanu kuya kwezingu-10 ngaphambi kokuqala umsebenzi omkhulu wezemidlalo.
1 - I- Hip Flexors ne-Psoas Stretch
Izimpande ze-hip ziyiqembu lezinhlanzi eziletha imilenze phezulu ngase-trunk futhi kusize ukudala ukukhahlela kwebhola elinamandla. Badlala indima enkulu ebhola lezemidlalo nakweminye imidlalo yasensimini futhi kufanele iluleke kahle.
2 - I- Quad Emile
I-quadriceps (quads) yakha iqembu lemisipha eduze kwekhanda. Lezi zinhlanzi ziyizinsizwa ezinamandla ezisetshenziselwa ukugxeka nokukhahlela futhi ngokuvamile zijwayele ukukhathala nokucindezeleka okukhulu. Ukumiswa kwesigcawu sokuma kuyindlela elula ongayenza cishe noma yikuphi lapho umile.
3 - Ikholi Elimisiwe Lula
I-calf, noma i-gastrocnemius, imisipha igijima ngemuva komlenze wakho ophansi futhi isebenza njalo ngenkathi iqhubekela phambili futhi yehla enkundleni yebhola. Imisipha yamathole ingakwazi ukukhathala kalula, futhi ingadonsela noma iphule ezimweni ezimbi. Ngenxa yalokhu, welula amathole akho ngaphambi kokuba noma yikuphi umsebenzi wezemidlalo kubaluleke kakhulu.
4 - Ukukhohlisa uPiriformis
Kunezindlela eziningi ezihlukene zokwelula imisipha ye-piriformis elele ngaphansi kwemisipha ye-gluteus (butt). Lokhu kulula kulula ukukwenza futhi kuyindlela esheshayo yokuphumula nokuvula izintambo futhi uhlose umsizi we-piriformis. Ungakhohlwa ukwelula izinhlangothi zombili.
5 - Ukuhlelwa kwe-Groin ne-Inner Thigh Stretch
Ukulula okulula, ngezinye izikhathi okubizwa ngokuthi i-butterfly stretch, kuyinto elula kakhulu kubadlali bebhola. Kusebenza ukwelula imisipha eminingana emathangeni nasezindaweni zokugaya.
6 - Ukuchofoza kwe-Hip nephansi Emuva
Lesi silula esilula sivula iziqhaqho njengoba sisula imisipha yezinyopho, ubuhlungu, futhi ibuyele emuva. Bamba ukwelula imizuzwana engu-30 bese ushintsha izinhlangothi bese uphinda.
I-7 - I-Iliotibial (IT) I-Band Stretch
I-bandotilial (IT) band iyinhlangano eqinile yezintambo ezigijima ngaphandle kwethanga elizinzisa amalunga. Le ndawo ingase ithukuthele ngokusebenzisa ngokweqile noma ukuqina, ngakho kubaluleke kakhulu ukuyibeka ngaphambi kokusebenza okunamandla. Ukumiswa kwe-IT ukuma kuyindlela esheshayo yokukhomba i-IT band.
Okuningi
8 - Uhlezi u-Hamstring Stretch
I-hamstrings idinga ukuba iqine kodwa ingabi isisindo ukuze ikhuthaze izidingo zokusebenza nokukhahlela kanye nokuqala okusheshayo okusheshayo futhi yeka phakathi nomdlalo webhola lezinyawo. Lokhu kunwetshwa kwe-hamstring kungasiza ukugcina ubude emahlathini.
9 - Achilles Tendon - Isithende
I-tendon ye-Achilles ingase ibe yingozi yokulimala uma iqinile, ibuthakathaka, noma idinwe. Sebenzisa lesi sondlo ukuze uhlale usikhululekile. Isihluthulelo sokwenza lokhu kulungiswe kahle ukuguqa ngamadolo ezinyawo ezihamba phambili ngenkathi ugcina isithende sakho phansi. I-stretch kufanele ibonakale emathangeni ase-Achilles, ngenhla kwesithende.
I-10 - I- Simple Shoulder Stretch
Lesi sisekelo esisekelweni singasisiza ukuvula isifuba bese ukhulula amahlombe aqinile ngaphambi kokudlala ibhola.