Ukusebenza kokuqeqeshwa kwesisindo kuhlinzeka ngemali emikhulu yabagijimi bokukhuthazela
Abagijimi bokukhuthazela bavame ukusebenzisa isikhathi sabo sokuqeqeshwa isikhathi esithile emdlalweni wabo. Abagijima bagijimela, abagibeli bebhayisikili, abagijimi bayazibhukuda. Ngokujwayelekile bazokwengeza umsebenzi noma umsebenzi oyinhloko emva kokuzivocavoca kwabo okuyinhloko, futhi mhlawumbe benza kancane ukuqeqeshwa okuphambene nonyaka, kodwa ngokujwayelekile, ngokushesha baba ochwepheshe emdlalweni owodwa. Eqinisweni, isimiso semininingwane singomunye wabaqashi abayisisekelo sokuqeqesha okusiza abagijimi abahle ukuba abadlali abakhulu.
Nakuba ukuchitha isikhathi esakha ukukhuthazela kuyona okugxile kakhulu kubadlali bezokukhuthazela, uhlelo lokuqeqeshwa olufanele kufanele luhlanganise nokuqeqeshwa kwamandla enempilo. Ukugcina izinga eliphezulu lokuzivocavoca, ukugwema ukulimala ngokweqile, nokuqhubeka nomncintiswano, abagijimi bokukhuthazela kudingeka badinge amandla okuqeqesha isimiso sabo.
Ukuqeqesha Amandla Kunciphisa Ingozi Yokulimala
Ukulimala ngokweqile: Ukulimala okuvame kakhulu kwabagijimi bokukhuthazela kubandakanya ukugaya izihlungu nezinhlungu ezihlala njalo eziphethwe njengezintoni ngenxa yokusebenzisa ngokweqile imisipha efanayo emaphethini okuhamba okufanayo amahora ekugcineni. Ukuze uthuthukise amakhono abushelelezi, ayenamanzi asebenzayo, ukubhukuda, ukugijima kanye nokuhamba ngebhayisikili, amaphethini athile okunyakaza kudingeka abekwe emzimbeni ukuthi azizenzekelayo. Kodwa yilokho okuyizinto ezihamba phambili ezihamba phambili ezingase ziholele ezinkingeni ezingapheli, ukungalingani kwemisipha, kanye nokucasula izicubu ezithambile nokuvuvukala.
I-Sprains kanye ne-Strains : U- Sprains kanye nezinkinga kukhona olunye uhlobo oluvamile lokulimala kulabo abathwala usuku lokuhamba ngezinyawo ngosuku. Njengokulimala ngokweqile, izinkinga zingase zenzeke njengama-muscle amaphethini abe yinto evamile kangangokuthi amaqembu e-muscle agonist and antagonist ayengasakwazi ukugcina ibhalansi enhle, kodwa qala ukuphuma ibhalansi-ohlangothini olulodwa luba luqinile futhi luqinile futhi imisipha ephikisayo iqembu liba buthakathaka futhi lilahle.
Lokhu kuvame ukusethwa kumisipha okudonsa noma ngisho ne-ankle sprain.
Ukunciphisa ingozi yokulimala kungahle kwenzeke njengamaminithi ayishumi kuya kwangu-10 kuya kokuyi-10 okuvimbela ukuvivinya umzimba izinsuku eziningana ngesonto. Okufanelekile, umgijimi okhuthazelayo uzobandakanya ama-1-2 okugcwele okuqeqesha isisindo ngesonto, kodwa ngisho nokuzivocavoca okumbalwa usuku ngalunye kungasiza ekuthuthukiseni ukulinganisela kwemisipha nokunciphisa ukulimala. Indlela eyinhloko yokuqeqesha ukuvimbela lokhu kukukwakhiwa kwethambo lamathambo, ama-ligaments, ama-tendon, nama-muscle. Ukuzivocavoca umzimba okubheka imisipha nokusiza ukugcina ukulungiswa komzimba jikelele kuyindlela ende yokugwema ama-aches kanye nezinhlungu zesikhathi eside.
Ukuqeqesha Amandla Kukhulisa Amandla Namandla
Enye inzuzo yokuqeqeshwa kwamandla ukunyuka kwejubane namandla ngesikhathi semicimbi yokukhuthazela.
Lapho abadlali abakhuthazelayo beqeqeshwa ngamandla emidlalo, bangakwazi ukwakha imfucumfucu eminingi futhi baqeqeshe uhlelo lwe-cardiovascular ukusebenza kahle nangokwandisa umkhawulo we- lactate .
Indlela engcono kakhulu yokuzuza kakhulu ekuqeqesheni amandla okusebenzisa amandla usebenzisa izisindo ezinzima zokuphindaphindiwe okumbalwa.
Amandla Okuvivinya Ukukhuthazela Abadlali
- Ukuzivocavoca okuhlanganisiwe : Izenzo zomzimba zikhulu kubo bonke abagijimi ngoba zihlanganisa ukunyakaza emaphethini wangempela emhlabeni kunokuba zihlukanise amaqembu ama-muscle amabili noma amabili. Izivivinyo eziyinkimbinkimbi yizo ezifaka amaphethini okuhamba okuyisisekelo , njengokugoba phansi, ukuxosha nokudonsa izinto, nokukhetha izinto. Ukuvivinya umzimba okuvame ukuphakanyiswa kufaka phakathi: ama-deadlifts, ama-squats, amaphaphu, ama-pull-ups, ama-chin-ups, ama-push ups, ama-burpees, nezinyathelo ezilinganiselwe. Lokhu kusetshenziselwa ukusetshenziselwa okusebenzayo, ukunyakaza kwezwe langempela esenza nsuku zonke futhi cishe ukusetshenziswa kwezemidlalo.
- I-Bodyweight Exercises : Ukuzivocavoca umzimba ngokujwayelekile kuhlinzeka ngomsebenzi omuhle ongakwenza noma kuphi. Izinyathelo eziningi zomzimba zivele zakhiwe emvelo, ngakho uthola izinzuzo ezibalulwe ngenhla. Lolu hlobo lwenqubo lungenza uqiniseke ukuthi awuyeki ukuqeqeshwa kwakho kokumelana, futhi ikuvumela ukuba wenze ngokwezifiso isikhathi namandla okuthanda kwakho. Zama isimiso esiyisisekelo somzimba we-bodyweight bese uyakha uma uthola ukhululekile kakhulu ngezinketho. Ukuzivocavoca umzimba okungcono kakhulu ongakwenza noma kuphi kufaka phakathi: udonga luhlala, amaphaphu, gxuma lunge, ukuphakama, amapulangwe, amapulangwe ohlangothini, i-v-ihlala, namaphaphu.
- Ukuvuselela Ukudumisa : Abantu abaningi bahlala amahora amaningi, amahora amaningi nsuku zonke. Ngisho noma unomkhuba wokuzivocavoca nsuku zonke, ingabe usuke uchitha isikhathi uhlezi emsebenzini, ekhaya noma emotweni. Ngezikhathi eziningana zokuhlala, i-glutes ingaba ingasebenzi futhi ibuthakathaka, kuyilapho ama-hamstrings nama-flexible we-hip angase abe nzima kakhulu futhi angabi namandla. Ukuzivocavoca okumbalwa okuyisisekelo okusebenzayo kungalungisa ezinye zalezi zinkinga, bese uthola ukugwedla kwakho ukudubula kahle ngaphambi kokuba ungene esimweni sokuzivocavoca umzimba.
- I-Hip ne-Knee Ibonisa : Ukulimala okuningi kwamadolo, ama-aches, nezinhlungu empeleni kuqala nge-hip ebuthakathaka, engasebenzi kahle. Abductors kanye nezidakamizwa, ikakhulukazi, zibalulekile ekuhlinzekeni ubuqotho bokuhlanganiswa kwe-hip nokusebenza kahle kuwo wonke umzimba ophansi. Ukuze benze umsebenzi wabo, badinga ukusetshenziselwa lonke uhambo lokuhamba. Ngokuhambisana ne-quads ne-hamstrings, i-flexible ye-hip isiza ukulandelela kahle i-knee cap kanye nokunciphisa ingozi yokuthuthukisa ubuhlungu begciwane , ubuhlungu be-IT band noma i- patellofemoral syndrome .
Izikhathi zokuqeqeshwa kwamandla zomdlali okhuthazelayo akudingeki ukuba zinde. Khetha ukuzivocavoca okungu-5 futhi wenze u-8-10 u-reps ngamunye ngezinqola ezingu-2-3. Sebenzisa ukumelana okunzima kakhulu. Uzokwazi ukuthi unzima kakhulu uma ungeke ukwazi ukugcina ifomu elifanele lazo zonke izintambo ezingu-8. Uma uphakamisa kakhulu, udinga kuphela ukuphakamisa izikhathi ezingu-1-2 ngesonto.
Amandla Okuqeqesha Amandla Okukhuthazela Abadlali
- Phakamisa emva kokuqeqeshwa kwakho kokukhuthazela noma ngosuku olungenalo ukuqeqeshwa. Ngenxa yokuthi ukusebenza ngamandla ngokuvamile kuvame imizamo emikhulu, ufuna ukuthola amandla anele ukugcina ifomu elihle futhi unikeze umzamo okwanele wokwenza uphakamise ngempumelelo. Uma ukhathele, amandla akho okusebenza azosebenza kahle noma mhlawumbe angabangela ukulimala
- Uma ungazange wenze okuningi (noma yikuphi) ukuqeqeshwa kwamandla, qala kancane bese uqala nezisekelo ukuze usakhe isisekelo sakho. Khetha okuncane nje kokuzivocavoca kwamaminithi amahlanu ngemisebenzi emihlanu. Emasontweni ambalwa, ukwandisa amandla akho, noma wengeze ukuzivocavoca okwengeziwe esimisweni esihlanganisa amaphethini ahlukahlukene okunyakaza.
- Imihlangano ye-Bodyweight ingaba imizamo engaphansi kokuzilinganisela engenziwa ngezinsuku eziningi zesonto ngemuva komsebenzi wakho wokukhuthazela. Engeza ukuphola okupholile kokuzivocavoca komzimba: ama-crunches, amapulangwe, kanye ne-push ups njengendlela yokuhlela noma yiluphi usuku lwesonto.
- Sebenzisa njalo i-roller foam. Ngenkathi kungewona ukuvivinya umzimba, ukusebenzisa i-roller foam njalo kufanele kube yingxenye yanoma yisiphi isimiso sokunciphisa sokugijima komdlali.
Okubalulekile
Ukuqeqeshwa kwamandla kuhlanganisa okuhle kubo bonke abaqeqeshwayo, kodwa abagijimi bokukhuthazela banezinzuzo ezithile ezicacile zokuqala ukusebenza kwesisindo.