Gwema ukulimala ngokweqile
Ukugijima kungenye yezindlela ezilula zokuthola kahle, kodwa futhi izimbangela ezivame kakhulu zokulimala kwezemidlalo. Abagijimi basengozini ephezulu yokulimala ngokweqile okuqhubeka kancane kancane ekucindezelekeni okungapheli ngemva kokubamba ngamamayela kusukela ngenkathi kuya enkathini nonyaka nonyaka. Lezi zinhlobo zokulimala ngokuvamile zikhula ngaphandle kweso sigameko esibuhlungu esibangela ukulimala. Iningi liwumphumela wezici ezihlukahlukene ukuthi ngokuhamba kwesikhathi kuholela ekucindezelekeni okungapheli kwamalungu nezicubu ezithambile. Ukulimala ngokweqile kungaba nzima ukuphatha, ngakho ukuvimbela yisisombululo esihle kakhulu.
Ngeke ukwazi ukugwema noma ukuvimbela njalo ukulimala njalo, kodwa abagijimi abalandela iziqondiso ezithile eziyisisekelo banganciphisa amathuba okuthuthukisa izimbali nezinhlungu ezingapheliyo.
Uyazi kanjani ukuthi uqala ukulimala ngokweqile? Nazi izibonakaliso eziyisikhombisa eziyisixwayiso okufanele uzibuke.
1 - Wena ugijima kakhulu, maduzane
Ukwandisa i-mileage noma isikhathi esisheshayo ngokushesha kuyimbangela ehamba phambili yokulimala okusebenzayo kumgijimi wokuzilibazisa. Sebenzisa ukubusa kwamaphesenti angu-10 (ukwandisa i-mileage ngokungabi ngaphezu kwama-10 amaphesenti ngesonto) ukusiza ukuvimbela ukulimala ngokweqile ngenkathi uvumela umzimba ukuba uvumelane namazinga okuqeqeshwa.
Abanye abagijimi bavele nje. Amakhilomitha amaningi kakhulu angabangela ukulimala kulabo abangakwazi ukubekezelela ukugijima ezingeni eliphezulu. Ukusika imililo egcwele yokusebenza nokuqeqesha ngokuhamba ngebhayisikili noma ukubhukuda kuzosiza ukunqoba le nkinga ngaphandle kokuyekethisa kumazinga empilo .
Ukungavumeli ukuphumula okwanele nesikhathi sokutakula phakathi kokugijima kungabangela nokulimala. Ngesikhathi sesinye isigaba emva kokuzivocavoca ukuthi imisipha yethu iqina. Ukungavumeli lokhu kuphumula kuholela ekuqhekekeni okuqhubekayo. Kubalulekile ukuphumula okunye ngokuzivocavoca ukwenza kahle.
2 - Unesisindo sobuthakathaka nokungalingani
Ukuqeqeshwa kwamandla okugcina okuphansi nokuphezu komzimba kufanele kufakwe ekuqeqeshweni okujwayelekile kwabagijimi.
Abagijimi kufanele benze ukuqeqeshwa kwamandla kula maqembu ama-muscle alandelayo: ama-quadriceps, ama-hamstrings, amaqhwa (ama-squats, ama-lifters afile, namapayipi), amathole (isithende aphakamisa), amahlombe (amahlombe amahlombe), emaceleni angemuva ( imigqa ye-dumbbell ), isifuba (ama-push-ups ), i-biceps (i-curls), i-triceps (i-triceps kickbacks), ne-back back (extension: ilala esiswini futhi iphakamisa izinyawo kanye nezingalo zivela phansi).
3 - Ugijima ezindaweni ezilukhuni noma ezingavumelekile
Izindawo ezinzima zikhuphula inani lokucindezeleka emisipha kanye namalungu futhi kwandisa ingozi yezifo ezingapheli.
Izakhiwo eziphansi (njengesihlabathi) zingabangela isithende ukuba sishintshe futhi unyawo lwakho lushintshe ukuxoshwa, okuholela ekusetshenzisweni okunamandla kwe-Achilles (i-Achilles tendonitis.
Ukuqhubeka ngokusebenza eceleni komgwaqo kungabangela ukulimala ngenxa yekhamera yomgwaqo. Imigwaqo emigwaqeni ephakathi kwemizinga engama-7 kuya kwengu-9 ngakho umphumela wukuthi ugijima endaweni ehlelekile lapho umlenze owodwa uhlasela khona phansi ezingeni eliphakeme kunezinye. Lokhu kungaholela ezinkingeni ezihlukahlukene ze-biomechanical.
Ukuphika ukugijima kungacindezela ithononi ye-Achilles kanye nemisipha phambi komlenze (tibialis anterior) ophakamisa unyawo nezinzwane. Ukugijima ukukhuphuka kungaba nzima nakakhulu kubantu abanamathole aqinile nama-Achilles tendon.
Ukuphuka phansi kugijima izindawo zokucindezeleka ezengeziwe emadolweni, okungabangela ubuhlungu obukhulayo phambili noma ngaphandle komdolo.
Kungumqondo omuhle wabagijimi ukushintsha imizila yabo ukuze ugweme ukukhuphula ukukhuphuka noma ukwehla kwezemvelo ukugijima futhi uthole ukuxuba okuhle okulinganiselayo, kufaka phakathi ukugijima okuhambayo.
4 - Ugqoke izicathulo
Izikebhe ziyizinto ezibaluleke kunazo zonke zabagijimi.
Thenga isicathulo esifana nohlobo lwakho lonyawo nesisindo. Abagijimi abanamathela ezinyawo (kanye nabaphangi) kufanele bathenge izicathulo zokuzinza ngokusekelwa. Labo abanezinsika eziphakeme (noma abaphathi) kanye nabagijimi abagijimayo kufanele bafune ukuxhaswa okuhle nokuxhaswa .
Kunconywa ukuba ubeke esikhundleni izicathulo ezigijima phakathi kwamamitha angu-350 kuya ku-350 kuye ngokuthi isitayela sakho esisebenzayo, isisindo somzimba, nombuso osebenza kuwo.
5 - Unomsebenzi onzima wokusebenza
Wonke umgijimi unesitayela sokusebenza esiyingqayizivele kanti ezinye izitayela zingabangela ukulimala ngokweqile. Ngenxa yokuthi ukugijima kusetshenziselwa ukusebenzisa ama-hamstrings ngezinga elikhulu, ukuqinisa i-quadriceps kuyasiza kumgijimi amaningi.
Inkundla evamile yesiteleka esivamile noma eseceleni engxenyeni yangaphandle yesithende bese iqhubekela emanzini bese iphela nge-push-off ebholeni.
Isiteleka esisindayo esinamandla singabangela amandla amakhulu kakhulu futhi empeleni kukunciphise.
Ukufika kanzima emkhatsini wezinyawo noma ibhola lezinyawo ngezinyawo ukucindezeleka okukhulu kwi-tendon yama-Achille (okuzokwenza isivumelwano sokuqhathanisa amandla esiteleka). Lokhu kubonakala ngokuvamile ku-sprinters. Kulabagijimi, ukwelula njalo amathole kanye no-Achilles kunconywa ukunciphisa ukulimala.
6 - Unesisindo esinamaqhwa nama-Knees
Abagijimi bangasiza ekunciphiseni ukulimala ngokweqile ngokungeza izivivinyo ezithile ukuze kuqiniseke izintambo namadolo. Ukwandisa ukuzinza kwemisipha esekela lezi zixhumanisi ezimbili ezinkulu kungathatha ezinye izingcindezi kuzo ngesikhathi sokukhukhuma kokuphindaphindiwe kokusebenza.
7 - Awunqamuki ukuqeqesha
Abagijimi abahluleka ukweqa isitimela bangandisa kakhulu ingozi yokulimala ngokweqile. Kubalulekile ukuvumela imisipha iphumule futhi ilulame kusukela ekuguleni okungase kubangele, ngakho-ke ukwengeza izinsuku ezithile ze-yoga, ukwelula, ukubhukuda, ukuqeqeshwa isisindo noma ukuhamba ngebhayisikili kunganikeza imisipha yakho ephuzayo.
8 - Unezinkinga ze-Biomechanical Issues Biomechanical
Ukujikeleza kwezinyawo zakho zemvelo kungandisa noma kunciphise ingozi yokulimala okusebenzayo. Ngokuvamile, abagijimi abahamba phambili ( baqhube unyawo ngaphakathi uma befika) noma baphakamise (baqhube unyawo ngaphandle uma befika) banengozi ephezulu yokulimala kunelabo abanesiteleka sezinyawo ezingathathi hlangothi.
I-Orthotics kanye nesithende sezintambo zingalungisa izinkinga eziningi ze-biomechanical kanye nokulungiswa komlenze. Funda kabanzi mayelana nokuthi ama- orthotics angasiza kanjani izinkinga zokuqondiswa kwe-biomechanical.
Okuningi
9 - Unesisindo somzimba ophakeme
Umncintiswano kakhulu, umfutho wokucindezeleka okhuthele kakhulu emathanjeni aphethe umthwalo. Uma ukhuluphele ngokweqile, ukulahlekelwa ngokweqile kwamafutha omzimba kwenza kube nzima kakhulu ukucindezeleka futhi kubangele ukulimala okuncane kakhulu.