Ukulimala okuningi okusebenzayo akubangelwa iphutha elilodwa elincane, njengokulahlekelwa ukuhamba ngezinyawo njengoba ugijima endleleni. Zivame ukukhula phakathi kwamasonto, uma wenza amaphutha amancane, njengokungalingani nesimiso sakho, ukugijima kuzicathulo ezigugile, noma ukuxhaswa ngokweqile.
Ingabe wenza izinto ezibeka engozini yokulimala? Gwema la maphutha avamile ukuze ugweme ukulimala futhi uqhubeke usebenza ngamandla.
1 - Iphutha: Ukwenza okuningi, maduzane
Abagijimi abaningi, ikakhulukazi abantu abasanda kusebenza, benza iphutha "elibi kakhulu". Bajabule kakhulu ngokugijima nokulangazelela intuthuko yokuthi benza ama-mileage kakhulu, ngokushesha kakhulu, maduzane. Ngephutha bacabanga ukuthi "okungcono kuncono" uma kuziwa ekusebenzeni. Ngenxa yalokho, bavame ukuqala ukuhlakulela ukulimala okuvamile, njengama- shin splints , knee umgijimi , noma i-ITB syndrome.
- Yiba nesibindi kunokuba ucabange ukuthi udinga ukuba njalo kangakanani, kangakanani, nokuthi ungakanani, ikakhulukazi ekuthuthukisweni kwakho. Yandisa i-mileage yakho kancane kancane. Ungavumeli i-mileage yakho yamasonto onke yanda ngama-10%. Uma ungumuntu omusha wokugijima noma uvela ekhefu elide , qalisa ngokuhamba kuqala, bese uqhubeka ungene ohlelweni lokugijima / ukuhamba .
- Qaphela ama-aches nezinhlungu. Uma ubuhlungu buba bubi nakakhulu uma uqhubeka nokugijima, lokho kuyisibonakaliso sokuxwayisa ukuthi kufanele umise ukugijima kwakho. Lalela umzimba wakho ngokulimala izimpawu zokuxwayisa futhi wazi lapho ungafanele ugijime ubuhlungu.
- Thatha okungenani usuku olulodwa oluphelele ekusebenzeni umzimba njalo ngesonto. Unganaki izinsuku zokuphumula - zibalulekile ekuzikhandleni kwakho kokuthola nokulimala. Imisipha yakho yakha futhi ilungisa ngokwayo phakathi nezinsuku zakho zokuphumula. Ngakho uma ugijima nsuku zonke, ngeke uthole amandla amaningi futhi ukwandisa ingozi yokulimala.
2 - Iphutha: Akufani neze isimiso sakho
Ukulimala okuningi okwenzekayo ukulimala okuphindaphindiwe, okubangelwa ngokuphinda ukunyakaza okufanayo (okusebenza ngendlela efanayo, ngesisindo esifanayo) kaningi.
Ukuphazamisa isimiso sakho sokuzivocavoca kungasiza ukunciphisa ingozi yakho yokulimala. Ungakwazi ukushintsha kalula ukuqeqeshwa kwakho ngokusebenza ngezinyawo ezihlukahlukene, ukushintsha indawo yakho nokugijima, ukushintsha ukuphakama, ukuqeqesha, nokuguqula izicathulo zakho.
Ukushintsha ukuphakama, ibanga, nokuhamba kokugijima kwakho ngeke kukusize kuphela ukuvimbela ukulimala, ungathuthukisa nokusebenza kwakho. Zama ukwengeza intaba ethile egijima , i- tempo run , futhi ugijimise isikhathi esivamile samasonto onke.
Yiqiniso, ukulandela uhlelo lokuqeqesha kuzokunika ukuhlukahluka ekuqeqeshweni kwakho, kodwa kubalulekile ukuthi ulalele umzimba wakho. Uma unesinye ubuhlungu obuhlungu, ungaphoqeleli ukugijimela ngejubane noma ibanga elithile nje ngenxa yokuthi kusezingeni. Dlala it ephephile futhi uhambe ngesitimela noma uthathe usuku lokuphumula.
3 - Iphutha: Akunamandla-Ukuqeqesha
Amanxeba amaningi asebenzayo, ikakhulukazi amadolo nezinkinga ezihlobene ne-hip, athuthuka ngenxa yobuthakathaka bemisipha noma ukungalingani. Ukuzivocavoca umzimba okuphansi futhi okuphansi kubaluleke kakhulu uma kuziwa ekuvimbeleni ukulimala.
Awudingi imishini enhle noma isikhathi esiningi sokuthola ukusebenza okuphumelelayo, okuzuzisayo kokuqeqeshwa kwamandla. Ngisho nje ukuqeqeshwa amandla kwamaminithi angu-20 izikhathi ezingu-2-3 ngesonto kuzokusiza ukwenze ukulimala okungaphezulu futhi, njengebhonasi eyengeziwe, ngcono ukusebenza kwakho okusebenzayo.
Nazi ezinye izindlela ezilula zokwenza isimiso sakho:
- Ukuqinisa ukusebenza kogijima
- Imizamo yokuqinisa imishini yokugijima
- Ukuqiniswa Okubaluleke Kwezigijimi
- Imizimba Ephezulu Yezigijimi zabagijimi
4 - Iphutha: Ungasebenzisi amathuluzi okuvimbela ukulimala
Kunamathuluzi amaningi abagijimi okufanele abe nawo ku-arsenal yabo yokuvimbela ukulimala.
Kuhle ngaso sonke isikhathi ukuthi ube nephakeji leqhwa noma isikhwama se-peas efriziwe esilungele efrijini ukuze ushise phansi noma yibuphi ubuhlungu ngemva kokugijima isikhathi eside. Uma uzwa ubuhlungu phansi kweenyawo zakho, nqabela ibhodlela lamanzi bese ugoqa unyawo lwakho phezulu.
Amathuluzi wokubamba ama-massage njenge-foam rollers, i -Stick , noma ibhola le-tennis lingasetshenziselwa ukuzivocavoca ngemuva kokugijima, okuzuzisa kakhulu abagijimi. Ukuguqa njalo kunganciphisa ukuqina futhi kukusize ukugwema ukulimala okuvamile njengama-ITBS kanye nokuqhaqhazeka kwe-shin.
Futhi ubone:
- Amathuluzi Okuvimbela Ukulimala
- Izimpendulo Zasekhaya Zomgijimi
- Indlela Yokwenza I-Foam Yenza I-IT Yakho Ye-Band
5 - Iphutha: Akungena esikhundleni sesicathulo sokusebenza
Izicathulo zakho zokugijima zilahlekelwa ukukhathazeka, ukumiswa nokuqina kwesikhathi. Ukuqhubeka nokugijima kwezicathulo ezigijimayo kukhulisa ukucindezeleka kanye nomthelela emilenzeni nasemalungeni akho, okungaholela ekulimazeni ngokweqile. Into elula ongayenza ukuvimbela lezo zinhlobo zokulimala kufaka esikhundleni sesicathulo sakho sokusebenza uma seziphelile.
Ngakho wazi kanjani ukuthi izicathulo zidinga ukuthatha umhlalaphansi? Ungahluleli ngokunyathela izicathulo zakho. I-midsole, ehlinzeka ukuhlenga nokuzinza, ngokuvamile ihlehla ngaphambi kokuba phansi kubonise izimpawu ezinkulu zokugqoka. Uma ngabe uzwa ukukhathala kwemisipha, ukuchotshozeka kwe-shin , noma ubuhlungu obuhle emajoyini akho - ikakhulukazi amadolo akho - ungase ugqoke izicathulo ezisebenzayo ezingasenakho ukukhishwa okufanele.
Umthetho omuhle wesithupha uzothatha indawo yezicathulo zakho zokugijima zonke amakhilomitha angu-300 kuya kwangu-400, kuye ngokuthi isitayela sakho, isisindo somzimba, kanye nombuso osebenza kuwo. Abagijimi abancane bangathola izicathulo ezigijima ezisezingeni eliphezulu ekunconyweni, kanti abagijimi abanzima kufanele bacabange izicathulo zokufaka esikhundleni sezimpawu zamakhilomitha angu-300. Uma ugijima emigwaqweni embi, uzodinga ukufaka esikhundleni sesicathulo sakho sokugijima ngokushesha kunokuba uma ugijimela ngokuyinhloko kwi-rollreader.
Futhi ubone: