Phunzirani kumanga bwino mphamvu zammimba
Kuchita masewera olimbitsa thupi kumakhala chimodzi mwazochita zabwino kwambiri zolimbitsa thupi kuti likhale ndi thupi la pansi ndi mphamvu ndi mwamphamvu. Ikhoza kugwiritsidwa ntchito ndi othamanga ali ndi luso lokhazikitsa ntchito ndikuchepetsera kuvulaza ndipo akhoza kuonongeka mosavuta kapena pansi kuti apange zovuta kapena zovuta kwambiri. Kuyambira, okalamba komanso ochita masewera olimbitsa thupi akhoza kupanga hafu ya squats , masewera aang'ono, ndi masewera a ndege ndipo amagwira ntchito mokwanira, nthawi yambiri, kapena kumangokhala ndi moyo wosavuta.
Mbalame yonse, komabe, kawirikawiri, imadziwika kuti ndi mfumu ya machitidwe onse olimbitsa thupi. Ngati mumapempha ophunzitsa ambiri, othamanga, ndi makosi ngati angalimbikitse kuchita masewero olimbitsa thupi, nthawi zambiri amachititsa kuti akhale pamwamba pa mndandanda wafupikitsa . Zigawo zimalimbitsa thupi, kupirira, ndi mphamvu. Kuonjezerapo, amachititsa kuti pakhale thunthu komanso kulimbitsa thupi komanso thunthu. Akatswiri ambiri otchuka komanso othamanga amagwiritsa ntchito masewerawa monga maziko a pulogalamu yapamwamba yophunzitsa kulemera, koma kuphweka kosavuta kwa kumenyana bwino ndi kuchitapo kanthu ndi chinthu chimene wothamanga aliyense angathe kuchidziwa ndi maphunziro abwino. Zimathandiza kwambiri amayi omwe nthawi zambiri amapumula chipinda cholemera. Musawope squat, ingophunzira kuti muchite bwino. Chifukwa ichi ndi ntchito yogwirizanitsa yomwe imachititsa minofu ndi ziwalo zambiri kamodzi, zimatengera malangizo ndikudziwitsa.
Kuchita squat molakwika kungayambitse kuvulala, choncho ndikofunikira kuphunzira njira yabwino musanayambe kulemera. Ngati mutangoyamba kumene, tengani kalasi kapena phunzirani zokambirana ndi wophunzitsi wokhazikika kapena wothamanga kuti muphunzire bwino kuti mupite, ndipo phunzirani zambiri ndikulimbikitseni.
Ndibwino kuti muwone dokotala wanu musanayambe kuchita masewera olimbitsa thupi, makamaka kunyamula katundu wolemetsa.
Kawirikawiri, othamanga ambiri ayenera kugwiritsa ntchito njira zotsatirazi kuti azikhala otetezeka:
- Ngati mutangoyamba, gwiritsani ntchito ndi wophunzitsa kuti muphunzire njira zoyenera .
- Nthaŵi zonse mukhale ndi malo amodzi kapena awiri opezekapo.
- Ikani malo otetezeka kuti bar akhale pansi pafupifupi masentimita atatu kusiyana ndi mapewa anu.
- Ikani manja anu mozungulira pamsana ndi kumbuyo ndi pansi pa bar, kotero zimakhala bwino pamapewa anu.
- Kusunga miyendo yambiri kumapazi anu mozungulira pansi pa bar ndi kulikweza pamagetsi pogwiritsa ntchito miyendo.
- Sungani zolemera; musati mutuluke kuchokera ku zidendene kapena zala zanu.
- Gwiritsani maondo anu pang'onopang'ono ndikusunga miyendo yanu. Musadalire patsogolo. Sungani m'chiuno mwanu nthawi zonse.
- Pansi pa kayendetsedwe kanu mazenera a bondo lanu ndi chophimba pamodzi ndi pafupi.
- Musatuluke kapena kuponyera pansi. Khalani osasinthasintha nthawi zonse, ochedwa, komanso olamulira.
- Pang'onopang'ono mubwerere ku malo oyambira pamene mukusunga miyendo yanu ndi kumbuyo komweko ndi m'chiuno pansi pa bar.
- Bwerezerani zina.
- Mabotolo a kulemera si ambiri.
- Kumapeto kwa zochitikazo muli ndi thandizo lanu lopangitsako kutsogolera bar kubwerera kuntchito.
Malangizo Opeŵa Kuvulaza
Mbalameyi ingayambitse nkhawa ndi mavuto ambiri pamabondo ngakhale kwa anthu omwe alibe vuto la maondo. Mwa kusinthasintha phazi lanu lokhazikitsira mapazi mungasinthe lomwe limapanikizika. Kugwiritsira ntchito mndandanda waukulu kumachepetsa nkhawa pa posterior cruciate ligament (PCL). Mkhalidwe wochepa kwambiri umachulukitsa nkhawa. Phazi la phazi (zala zakutsogolo kapena zala zakutsogolo zinayang'ana molunjika patsogolo) komabe sizimakhudza nkhawa pamabondo. Palibe umboni wosonyeza kuti maseŵera olimbitsa thupi amapanga mphamvu yochulukirapo mu chipinda chamtundu wa anterior cruciate ligament (ACL).
Zaka makumi asanu ndi awiri mphambu zisanu ndi zisanu pazochitika zavulala zonse zimachitika musanafike kapena pambuyo pa kukwera kwenikweni; mwina kusunthira mu malo kapena kubwezeretsa kulemera kwake.
Onetsetsani kuti muli ndi malo odziwa nthawi zonse.