Kutambasula 101: Mapindu ndi Njira Zoyenera

Kodi mumatambasula pamene mukuchita masewera olimbitsa thupi? Kutambasula ndi njira yovomerezeka yochita masewera olimbitsa thupi yomwe ingakhale nayo zopindulitsa zambiri. Wodwala wanu wanyama angakuwonetseni njira zabwino zowonjezera kuti zikuthandizeni kusunthira ndi kuyenda kwathunthu.

Kutambasula ndi kutalika kwa minofu kuti muwonjezere kusinthasintha kwa minofu ndi kuyenda kofanana. Ntchito zotambasula ndi mbali yofunikira ya pulogalamu iliyonse yothandizira.

Amathandiza kutentha thupi musanachite ntchito ndikuchepetsa chiopsezo cha kuvulaza komanso kupweteka kwa minofu .

Mapindu a kutambasula ndi ambiri ndipo atsimikiziridwa kupyolera mu maphunziro osiyanasiyana pa nthawi. Kutambasulira zopindulitsa anthu a mibadwo yonse, ndipo cholinga cha achinyamata komanso achikulire.

Ubwino Wowamba

Malinga ndi chipatala cha Mayo, madalitso asanu opambana omwe akuthandizira ndi awa:

• Kuwonjezereka kosavuta komanso kugwirizana kwa kayendetsedwe kake:
  Minofu yosavuta imatha kusintha ntchito yanu tsiku ndi tsiku. Ntchito monga kukweza mapepala, kugwedeza nsapato zanu kapena kufulumira kukwera basi kuti ikhale yophweka komanso yosatopa. Kukhazikika kumachepetsa kuchepa pamene mukukula, koma mukhoza kuyambiranso.
• Kupititsidwa patsogolo kwabwino:
  Kutambasula kumawonjezera magazi kuthamangira minofu yanu. Magazi akuthamangira ku minofu yanu amabweretsa chakudya ndikuchotseratu zida zamagazi mu minofu ya minofu. Kupititsa patsogolo kosavuta kukuthandizani kufupikitsa nthawi yanu yochira ngati mwakhala mukuvulala.

• Kukhazikitsa bwinoko:
  Kutambasula kaŵirikaŵiri kungathandize kuti minofu yanu ikhale yolimba, kuti mukhale ndi nthawi yoyenera. Kukhazikika bwino kumachepetsa kuchepa ndikupweteka kwambiri.
• Kupanikizika maganizo:
  Kutambasula kumachepetsa mitsempha yowongoka, yomwe nthawi zambiri imayendetsa kupanikizika.
• Kulimbitsa mgwirizano:
  Kusunga kayendetsedwe kake ka maulendo kumakuthandizani kukhala bwino. Kukonzekera ndi kulingalira kudzakuthandizani kuti mukhale ndi mafoni komanso musamavulazidwe ndi kugwa, makamaka mukamakula.

Kafukufuku wina waposachedwapa wafufuza ngati kutambasula ndikofunikira kwambiri kuti muchepetse vuto lodzivulaza nokha panthawi yovulaza. Ingoganizani. Kafukufuku ambiri amasonyeza kuti kutambasula sikungachepetse chiopsezo chovulaza. Anthu omwe athamanga mpikisano wa atheltic amangovulazidwa ngati osatambasula.

Njira Yoyenerera Yoyenera

Ndikofunika kuti muzigwiritsa ntchito njira zoyenerera. Kuchita zimenezi kudzakuthandizani kupeŵa kuvulaza kulikonse kosafunikira. Malangizo omwe angapange njira zoyendetsera bwino ndi awa:

• Kutentha koyamba: Kutupa kwa minofu pamene kuzizizira kumapangitsa kuti mutenge minofu yanu. Wotenthedwa mwa kuyenda pang'onopang'ono ndikuwombera manja anu, kapena kuchita masewera olimbitsa thupi pamunsi mwa mphindi zisanu.
• Gwiritsani chitetezo kwa masekondi 30: Zimatenga nthawi kuti mutalike matenda mosamala. Gwiritsani manja anu kwa masekondi 30 ndi masekondi makumi asanu ndi awiri kuti mukhale minofu yolimba kapena malo ovuta. Izi zingawoneke ngati nthawi yayitali, choncho valani wotchi kapena khalani maso pa nthawi kuti mukhale otalika mokwanira. Kwa magulu anu ambiri a minofu, ngati mutagwira maselo osachepera 30, muyenera kuchita chimodzimodzi kamodzi kokha.
• Musadandaule: Kuwombera pamene mutambasula kungayambitse misozi (microtears) mu minofu, yomwe imasiya minofu yomwe imachiritsa. Minofuyi imapangitsa kuti minofu ikhale yochulukirapo, kukupangitsani kukhala osasinthasintha - ndikumva zowawa.

• Ganizirani za kutuluka kwa ululu: Ngati mumamva kupweteka pamene mutambasula, mwatayika kwambiri. Bwererani mpaka pamene simukumva ululu uliwonse, ndiye gwirani chingwecho.
• Pumulani ndi kupuma mwaufulu: Musatenge mpweya wanu mutatambasula.
• Tambani mbali zonse ziwiri: Onetsetsani kuti kuyenda kwanu kofanana ndi kotheka kumbali zonse za thupi lanu
• Sambani ntchito zisanachitike ndi zotsatira: Kuwala kutambasula mukatha kutentha ndikutsatiridwa ndi regimen yowonjezereka kwambiri mutatha kupuma kwanu

Ndi chidziwitso chanu chatsopano cha njira zoyenera ndi zopindulitsa za kutambasula, zidzakhala zophweka kuphatikizapo ntchitoyi muzochita zanu zowonetsera / kukonzanso.

Nazi njira zochepa zokha:

• Low Back Stretches: Zochita zitatu zosavuta komanso zosavuta kuti mutambasule mitsempha ya m'mbuyo mwanu mumakhala ndi makina osakanikirana, mawondo ndi chifuwa, ndi kutembenuka kwa lumbar.
• Mmawa Ukuyandikira: Kutambasula m'mawa ndi njira yabwino "yodzutsa" minofu yanu, ndi kuwakonzekeretsa tsikulo.
• Mkhosi Wothandizidwa Wokhazikika: Kutambasula kungatheke mwa kudzipangira nokha kuti mupeze kutambasula bwino. Pano mungaphunzire momwe mungathandizire kutsekedwa kwa khosi.

Onetsetsani kuti muyang'ane ndi wodwalayo wanu musanayambe izi, kapena pulogalamu ina yowonjezera.

Ndani Ayenera Kupewa Kutambasula?

Ngakhale phindu la kutambasula ndi zambiri, si aliyense. Zinthu zomwe muyenera kuzipewa muyenera kuphatikizapo:

• Mitsempha Yambiri Yamtundu
  Anthu omwe avutika ndi minofu yapamtunda ayenera kupeŵa kuyika kupanikizika kwambiri pa minofu mwazochita zowonongeka. Minofu yovulala iyenera kupatsidwa nthawi yopumula. Kutambasula minofu ya minofu mu nthawi yovuta kumapweteka kwambiri.
• Mabonja Opasuka
  Pambuyo pothyola fupa, malo osweka amafunika nthawi kuti achiritse. Minofu yozungulira yomwe ili moyandikana ndi malo ovulalawa ikhoza kupangitsa kupanikizika pamphuno ndi kuiteteza ku machiritso komanso kupitiliza kupuma. Kutambasula mgwirizano umene uli pafupi ndi fupa losweka sikuyenera kuchitidwa kufikira mutachotsedwa ndi dokotala wanu.
• Ophatikizana Amodzi
  Mukamayika mgwirizano wanu, mumagwedeza mitsempha yomwe imathandiza kuti mafupa apangidwe. Pachifukwa ichi, kutambasula mwamsanga mutagwiritsidwa ntchito. Monga momwe zimagwirira ntchito, nyumbazi zimakhala ndi nthawi yochiritsidwa ndi kuthamangira mofulumira kuvulala zidzachedwa kuchepa.

Kutambasula nthawi zonse kungathandize thupi lanu ndi ziwalo kuti zisunthire momasuka, kuti muzisangalala ndi kuyenda bwino. Fufuzani ndi wodwala wanu kuti mudziwe kuti ndi njira ziti zomwe mungachite.

_Zotsatira:

_{Tsamba, P. Zomwe zilipo pakali pano minofu yotambasula zochita masewero olimbitsa thupi. Magazini ya International Sports Sports Therapy. 2012: Feb 7 (1); 109-119.}

Magazini ya American Sports Sports Medicine, 1999, Vol. 27, No. 2, mas. 173-176

_{American Family Physician
Kuchita masewera olimbitsa thupi: Mmene Mungayambire}