Ndikudziwa bwanji kuti ndi zotetezeka kuti mubwerere kusewera?
Ngati mwakhala mukuvulazidwa posachedwa chimodzi mwazovuta zanu ndizomwe mungabwerere masewera mwamsanga. Yankho la funso ili silophweka nthawi zonse chifukwa wothamanga aliyense ndi chovulala ali osiyana. Kubwerera mofulumira kungapangitse chiopsezo chanu chodzivulaza kapena kukhala ndi vuto lalikulu limene lidzakupangitseni kuti mupeze nthawi yayitali. Kuyembekezera motalika, komabe, kungapangitse kufunika kosafunikira.
Kukonzekera Kwabwino Kuthandizira Kuvulaza Nthawi Yowonjezera
Chinthu chimodzi chomwe chingakuthandizeni kuti mupulumutsidwe kuvulala ndi msinkhu wa chikhalidwe musanavulaze. Sikuti kokha kudzakhala kochepa kokha kumachepetsa chiopsezo chanu chovulaza ndi kuchepetsa kuopsa kwa chovulala, koma chawonetsedwanso kuchepetsa nthawi yowonzanso.
Mmene Mungayendetsere Kuvulaza Nthawi Yowonongeka
- Khala wokhazikika chaka chonse
- Samalani zizindikiro zochenjeza zovulaza
- Pitirizani kuvulala mwamsanga
- Pezani nawo pulogalamu yowonongeka yowononga
- Khalani woyenera pamene mukuvulala
Miyezi Yowonjezera Kuvulala
Panthawi yochizira kwambiri, muyenera kutsatira malamulo a RICE (kupumula, ayezi, kuponderezana, ndi kukwera), kuchepetsa ntchito yanu, kudzipatsanso nthawi kuti muchiritse. Malingana ndi mtundu ndi kuopsa kwa kuvulaza kwanu, chithandizochi chingaphatikizepo chithandizo chamankhwala, opaleshoni, zojambula zosiyanasiyana, kupopera mankhwala, kapena mankhwala opatsirana.
Pamene vuto lanu lichiza, yesetsani kusunga chikhalidwe chonse ngati n'kotheka.
Yesani njira zina zomwe mungaphunzitsire monga madzi othamanga , kusambira, kuwombola ma njinga, kuthamanga kapena kulemera kwa mbali zomwe sizinavulaze.
Kupezanso kayendetsedwe ka mphamvu ndi mphamvu ziyenera kuyambitsidwa mwamsanga monga momwe adalangizidwira ndi dokotala wanu kapena wodwala. Gwiritsani ntchito zovuta monga chitsogozo ndikupewa kusuntha komwe kumapweteka.
Pamene mphamvu ya minofu ndi kusinthasintha kumabwereranso mumatha kubwerera mumaseŵera anu, kugwira ntchito pafupifupi 50 mpaka 70 peresenti yokwanira ma sabata angapo. Panthawiyi yolowanso kulowa, zokopa zogwirira ntchito, mphamvu, ndi liwiro zimatha kuwonjezeredwa ngati kuloledwa.
Malangizo Othandizira Kubwerera ku Masewera
- Inu mulibe zopweteka. Ngati izi zimapweteka, musagwiritse ntchito.
- Inu mulibe kutupa. Kutupa ndi chizindikiro cha kutupa. Ngati mudakali ndi kutupa, ndikumayambiriro kuti mubwerere ku masewera.
- Muli ndi machitidwe osiyanasiyana. Yerekezerani mbali yovulazidwa ndi mbali yosavulazidwa kuti muwone ngati mwatenganso kayendetsedwe kake.
- Muli wodzaza kapena wokwanira (90%) mphamvu. Apanso, yerekezerani ndi mbali yosagonjetsedwa kuti muone ngati mphamvu yabwerera.
- Kuvulala kwakukulu kwa thupi - mukhoza kuchita zolemetsa zowonongeka, mawondo, ndi mabotolo popanda kuphulika. Ngati mukung'ung'udza, simunakonzekere kubwerera ku masewera. Kusintha kosinthika kungapangitse ululu ndi mavuto ena.
- Chifukwa cha kuvulala kwakukulu kwa thupi - mukhoza kutaya kayendetsedwe ka mawonekedwe abwino komanso zopweteka
Kumbukirani kuti ngakhale pamene mumamva kuti 100 peresenti mumakhala ndi mphamvu, mgwirizano umodzi, kusinthasintha kapena luso. Samalirani kwambiri ndi gawo lovulazidwa kwa miyezi yambiri.
* Awa ndiwo malangizo okha; Muyenera kutsatira malangizo a dokotala wanu ponena za kubwerera ku masewera.
Kuchokera
Bwererani Kusewera Zotsatira. American Orthopedic Society for Sports Medicine.