Isilinganiso esilula esilinganisela ukuhamba kwakho kokuhlanganyela kwehlombe
Ukuhlolwa kwe-shoulder flexibility kuyindlela elula yokuguquguquka nokuhamba kwehlangothini lakho lehlombe. Futhi okuthiwa ukuhlolwa kokufinyelela, isetshenziselwa ukuhlola uhla lwakho lokuhamba. Umgomo we-test flexibility test ukuvimbela ukucindezeleka nokuvimbela ukulimala ngesikhathi sokudlala, ikakhulu kulabo abathintekayo emidlalweni esebenzisa ihlombe njalo.
Izibonelo zihlanganisa ukubhukuda, i-tennis, i-lacrosse, i-racquetball noma yimuphi umdlalo odinga ukuphonsa noma ukubamba.
Ukuqina Kwamahlombe
Ngenxa yokuthi ukuqina emhlane, entanyeni, nasehlombe ngokuvamile kuhlobene nobuhlungu besisindo nokuqina, ukuhlola ukuguquguquka kwehlombe lakho kungasiza ekunqumeni ingozi yakho yokuhlupheka nobuhlungu esikhathini esizayo. Ukuhlolwa kwesimo se-flexibility kuye kwasetshenziselwa ukuzivocavoca umzimba kanye nabahlengikazi bezempilo ukuze bahlole ukuguquguquka kokuqala kokuqala ngaphambi kokuqala uhlelo lokuzivocavoca noma ukuvuselela futhi kuphindwe ngemuva kwamasonto ambalwa ukucacisa intuthuko. Ngemuva kokuhlolwa, phuthukisa ukuhamba kwakho ngezinqubo zokuzivumelanisa nezimo futhi kuvame ukusetshenziselwa abagibeli nabadlali be-tennis ukuthuthukisa ukuguquguquka kwemidlalo yabo.
Indlela Yokwenza Ukuhlolwa Kwamahlombe Okuthintekayo
- Ukuze uvivinye ukuguquguquka kwehlombe lakho lesokunxele, ume futhi uphakamise ingalo yakho yokunene ngqo phezulu.
- Bhonzisa i-elbow yakho yesokudla bese uvumele ukuphumula kwakho kwesandla ngemuva kwentamo yakho bese uyibuyisela phansi emuva naphakathi kwamahlombe akho.
- Finyelela ngemuva kwakho ngesandla sakho sobunxele ngakho emuva kwesandla sakho uhlala phakathi nendawo yakho.
- Manje slayipha isandla sakho sokunene phansi futhi isandla sakho sobunxele uphinde uzame ukuthinta iminwe yezandla zombili.
- Linganisa ibanga eliphansi emkhatsini wesandla sakho sokunene nesesobunxele. Qopha noma yikuphi ukuqoqa okufanayo.
- Shintsha izandla zakho ukuze wenze ukuhlolwa ehlombe elihlukile.
Imiphumela Yokuhlolwa Yezintuthwane
- Kuhle kakhulu = iminwe ihamba
- Okulungile = iminwe yokuthinta
- Isilinganiso = iminwe ingaphansi kwamasentimitha amabili
- Okubi = Iminwe ingaphezu kwamasentimitha amabili eceleni
Thuthukisa ukuzithoba kwakho
Uma unesimo esincane esanele, ungakwazi ukwandisa ukuguquguquka kwakho ngokusula amaqembu amakhulu ama-muscle okungenani kathathu ngesonto. Ukuze uthole izindlela eziningi zokuthuthukisa ukuguquguquka kwemvelo, funda ukululazeka kwehlombe , ukusekela izinto eziyisisekelo , futhi uma isikhathi esihle kakhulu sokwelula .
Ukubuyisela kusuka ekulimazeni noma kwengozi
Kungenzeka ukuthi usungulwe ekuhlolweni kokuguquguquka kwehlombe ngemuva kokulimala noma ingozi. Uma kunjalo, ungase uthathe uhlolo izikhathi eziningi esikhathini esifushane. Lokhu kwenziwa ukuqinisekisa ukuthi uthola ukwelashwa okungcono kakhulu kokulimala kwakho futhi uqiniseke ukuthi uyaqhubeka ngokulandela uhlelo. Ukulimala okuvamile okudinga ukuqapha okujwayelekile kuyinxushunxushunxushu, ama-dislocation kanye nama-sprains. Ngokuhlola ukufinyelela kwakho njalo ungathola ukhululekile ngokwengeziwe ehlombe lakho ngemuva kokulimala.
Imithombo:
I-American College of Sports Medicine. Izikhombandlela ze-ACSM zokuhlola nokuvivinya umzimba, i-7th Edition. ULippincott Williams noWilkins: Philadelphia; 2006.