Abagijimi bazo zonke izigaba bangagwema ukulimala okuningi kwezemidlalo ngokuzilungiselela
I-Prehab wuhlelo lokuzivocavoca lomuntu siqu oluqhubeka luqhubeka. Ihlinzeka ngezivivinyo ezigxile ezemidlalo nemisebenzi yezidingo zabadlali. Ifilosofi ilula: ukuvimbela ukulimala .
Ukuthuthukiswa nokuqaliswa kohlelo olusebenzayo kungaba yinkimbinkimbi. Umkhuba we-prehab kanye nokuphumelela kwawo kuxhomeke kakhulu ekutheni umdlali okwazi ukwenza kanjani ukuvimbela.
Ukuthuthukiswa kohlelo kudinga ukuqhubeka nokuhlaziya ngezikhathi ezithile ukuze kuguqulwe izidingo zomdlali.
Ubani Okufanele Afeze?
Abadlali bazo zonke amazinga kufanele bahlanganise uhlelo lwe-prehab ekuqeqesheni kwabo. Ukuthuthuka kakhulu kumdlali, kunesidingo esikhulu sohlelo lwe-prehab. Njengomzimba womdlali okhula ngaphakathi kwezemidlalo, umzimba wabo uvumelana nezidingo zomzimba zokuqeqeshwa. Ngokuvamile ukunyakaza okuphindaphindiwe nokucindezeleka kwansuku zonke kokuqeqesha kubangela imiphumela emibi emzimbeni wabo. Le nqubo yokuqeqeshwa okulinganiselwe ingabangela ukuqina kwamaqembu omzimba, ukungalingani kwamandla, ukusebenzisana noma ukuqina kwemisipha.
Lokhu kungalingani kwenzeka ngokwemvelo ngomsebenzi futhi kuqiniswa ngokuzivocavoca ngalunye. Lokhu kungalingani ngokuvamile kuyisisusa sokulimala okuningi nokuqeqesha abagijimi engozini enkulu yokulimala ngesikhathi sokuqeqeshwa nokuncintisana
Indlela Yokulungisa
Uhlelo lwe-prehab lomuntu siqu kufanele lubhekane nokulinganisela komzimba wonke futhi ucabangele izidingo ezithile zezemidlalo.
Ilinganisela ububanzi bokuhamba, amandla, ukusebenzisana nokuqiniswa. Uma kuqhathaniswa ngakwesobunxele kuya kwesokudla, phambili kuya emuva, phezulu kuya komzimba ophansi kuyisisekelo esiyisisekelo. Amakhono nokuzikhandla ezemidlalo nokugxila kwezemidlalo kugxile ekubuthakeni komdlali.
Iningi lezinhlelo ze-prehab kufanele ligxile emandleni okuqala , nokuxhumanisa nokuzinza kweziqhwa, isisu, emuva futhi "okuyisisekelo".
Ukungazinzile okuvamile kungavamile futhi kubangelwa ukuntuleka kohlelo olufanele lokuqeqesha. Abagijimi abaningi kanye nabaqeqeshi basebenzisa izinqubo zendabuko zokuphakamisa umzimba ezincane nokuphansi noma izinqubo eziyisisekelo zokuphakamisa kanye nokuphakamisa imizila, ngaphandle kwemikhuba yokusebenza evamile. Lokhu kushiya ingqikithi ngaphandle kokugxila ngokuqondile noma isimiso sokuqeqesha.
Indlela Yokwenza Intuthuko Eqhubekayo ku-Prehab
Uhlelo lwesandulela kufanele luvuselelwe njalo ukuze lufanise intuthuko yomdlali . Imisebenzi esenzakalweni sangaphambili ingaba ukuvivinya okucashile okucashile noma ukulandelana okuyinkimbinkimbi kwemishini eyenzelwe ukuqiniswa okunamandla noma ukuthuthukisa ikhono lomdlali.
Ukwengeza ubukhulu bekhono, uku-1 kokuncintisana oku-1 noma ukulinganisa amanani kungakhuthaza ukugxila komdlali futhi kuthuthukise impumelelo yohlelo. Ukusebenzisa amathuluzi emidlalo yezinhlelo zendabuko nemithi yokwelashwa kungakwazi ukwengeza izinketho. Amathuluzi afana ne-foam roll, amabhodi amabhalansi, okulinganiselwe kanye nokuzivocavoca amabhola angenza uhlelo lungenamkhawulo ekuklanyeni.
Nini ukuya ku-Prehab
Njengoba kubonisiwe, i-prehab kufanele iqhutshwe ngaphambi kokuba kuvele ukulimala okunzima noma okungapheli. Ngeshwa, kuvame ukuthatha umgijimi futhi basebenzise ukulimala okuningi ukunquma ukuqala uhlelo lwe-prehab. Kuye ngomjikelezo wokuqeqeshwa komdlali, i-prehab ingenziwa ngaphakathi kweseshini yokusebenza noma njengomsebenzi wokuzimela ozimele.
Ukuzivocavoca kwezintathu noma ezine ngokufudumala noma okupholile, ukuzivocavoca okumbalwa ngenkathi uphumule noma ulinde ukuphenduka, noma ukuqeqeshwa okujulile okugxile ekubhekeleni ubuthakathaka bomdlali. Ukusebenza okugcwele kungenziwa yenzelwe izinsuku zokuvala noma izinsuku zokuphumula ezisebenzayo. Ukusebenza kwe-mini prehab kuhle kakhulu ngezinsuku zokuhamba kweqembu kanye nokuphumula. Kunoma yikuphi, uhlelo lwe-prehab kufanele lube yingxenye evamile yokuqeqeshwa komdlali.
Ukuthola Usizo Ngenqubo Ye-Prehab Program
Abadlali kufanele bahlolwe ukungalingani. Izilinganiso ezihloswe zezinyathelo ezisebenzayo zokunyakaza namandla, ukubhekwa kwe-biomechanical, umlando wezokwelapha odlule, isimo samanje sezempilo kanye nokufakelwa kwabasebenzi abesekelayo kufanele bonke bacatshangwe lapho beklama uhlelo.
Ukuhlolwa okunjalo kungenziwa ngabachwepheshe abalandelayo:
- Umqeqeshi wezemidlalo
- I-Athletic therapist
- Uchwepheshe wezemidlalo
- Uchwepheshe wezemvelo onokuqeqeshwa okwengeziwe kwezemidlalo
Indlela Yokuqinisekisa Ukuphumelela Nge-Prehab
Ikhono lokufaka inselelo nokugqugquzela umgijimi umehluko phakathi kokuphumelela nokuhluleka ngokuphathelene nesimiso se-prehab esifanelwe. Ulwazi lwezemidlalo ekhethiwe, izidingo zomdlali, nokukhulumisana okuvulekile yizihluthulelo zokuphumelela ngokulungisa.
> Umthombo
Kenneth L. Johnson LATC / PTA
Uchwepheshe wezokuVikela, ukuLawula, ukuPhathwa kweMidlalo, ukuHlelwa, ukuHlelwa kweMidlalo
Ifoni: (617) 666-8800 / Imeyili: USASportsMed@Aol.com