Phunzirani Kusiyanitsa Pakati pa Kukhazikika, Kutambasula ndi Kutentha kwa Masewera
Kukhazikika kumatanthawuza kukhoza kusuntha ziwalo kupyolera mu kuyenda kwawo konse, kuchokera pa malo osinthasintha kupita ku malo otalikira. Kusintha kwa mgwirizano kumadalira zinthu zambiri kuphatikizapo kutalika ndi kuperewera kwa minofu ndi mitsempha ndi mawonekedwe a mafupa ndi cartilage omwe amapanga mgwirizano. Kusinthasintha kungakhale kobadwa, koma kungathenso kukonzedwa.
Kukhazikika ndi chinthu chofunika kwambiri kuti munthu akhale wathanzi komanso kuchita masewera olimbitsa thupi kumawonjezera kuchuluka kwa kusinthasintha. Kukhazikika kumatanthauziranso mtundu wa kayendedwe ka masewera kotero ndikofunikira kwambiri masewera ena kuposa ena. Mwachitsanzo, okwera maulendo amafunika kusinthasintha msinkhu kusiyana ndi zovuta, ndipo osambira amafunika kusintha movutikira kuposa othamanga.
Kodi Mungatani Kuti Mukhale Woleza Mtima?
Kupititsa patsogolo kusinthasintha kumachitika makamaka pakuchita zolimbitsa thupi . Mitundu yowonjezereka ya machitidwe otambasula ndi zozizwitsa, zolimba zomwe zimakhala zochepetsedwera. Kuwongolera koyang'ana kumaganiziridwa kuti ndi kotetezeka kwa anthu ambiri. Zimaphatikizapo pang'onopang'ono, mofatsa minofu yomwe imakhala yotalika kwa masekondi 10 mpaka 60 ndipo imabwerezedwa katatu.
Mtundu wina wochita maseĊµera olimbitsa thupi umatambasula kwambiri . Kutambasula mwamphamvu kumaphatikizapo kuwonjezeka pang'onopang'ono mu kuyenda kwanu ndi msanga wa kuyenda ndi swing yolamulidwa (osati yosokoneza) yomwe imafika pamalire a kuyenda kwanu mosagwirizana.
Simukukakamiza kutsegula kotereku. Zitsanzo za kutambasula mwamphamvu ndizeng'onoting'ono, zowonongeka mwendo, kulumphira mikono, kapena kusintha kwazitsulo.
Zochita zowonongeka mwamphamvu zimapangitsa kusintha kusinthasintha komwe kumafunikira m'maseĊµera ambiri ndipo kawirikawiri imachitika pambuyo pa kutentha kwambiri musanaphunzire masewera olimbitsa thupi. Zochita zolimbitsa mphamvu zimaphatikizapo kubwereza 10 mpaka 12 kwa kayendetsedwe kake.
Kujambula kwa mpira kumagwiritsa ntchito mwamphamvu poyesa kukakamiza mgwirizano kupitirira kuyenda kwake komweko. Mitundu yowonongeka ndi yojambula bwino komanso yosiyana kwambiri ndi kuyendetsa mwamphamvu chifukwa akuyesera kukakamiza kuyenda kwakukulu. Kuwongolera kotere sikungakonzedwe chifukwa pali chiopsezo chowonjezereka cha kuvulazidwa (kuchokera kutambasula minofu, matope kapena ligaments) ndi kutambasula.
Mmene Mungakulitsire Kukhazikika
Musanayambe kutambasula, nkofunika kutentha minofu ndi ziwalo. Kutentha kozizira, minofu yolimba ingayambitse kuvulaza, kotero chitani zochitika zolimbitsa thupi zolimbitsa thupi ndi zovuta zozizira koyamba. Kusinthasintha kwapadera kumaphatikizapo pogwiritsa ntchito mutu kumutu kwazing'ono, pang'onopang'ono. Mukhozanso kupanga makina ena oyendayenda kapena kudumphira kuti muthe kutentha kwanu ndikuwonjezereka kwanu musanatambasule.
Kuti mutenge thupi kuti mukhale osinthasintha, liyenera kulumikiza mgwirizanowu ndikupereka mokwanira ku minofu ndi mitsempha pa nthawi kuti mulole kusinthika kuwonjezereka, kuwonjezereka, ndikuyendayenda. Kwenikweni, izi zikutanthawuza kuti pamene mutambasula, muyenera kumverera zolimba ndi zowawa zochepa zomwe zimabwera chifukwa choyenda mofulumira.
Pochita izi, mudzakhala ndi kayendedwe katsopano ka nthawi. Ndikofunika kupewa kupewa kutambasula minofu ndikupweteka kapena kupweteka kwa minofu . Malangizowo ndikutambasula mpaka pang'onopang'ono koma osafika powawa.
Kuti mukhale ndi chitukuko cha nthawi yaitali mumasinthasintha, yongolani tsiku lililonse kwa milungu isanu ndi umodzi. Komabe, mukaleka kugwiritsa ntchito kapena kutambasula kusinthaku kwatsopano, mwinamwake mutaya zotsatira zomwe mudapindula.
Phindu la Kukhazikika
Monga wothamanga, kumbukirani kuti kusinthasintha kwakukulu kuli kosafunikira kuposa kukhala ndi kusintha kwabwino kwa masewera anu. Kafukufuku amasonyeza kuti kugwirizana pakati pa kusinthasintha ndi ngozi yovulazidwa sikumvetsetsedwa .
Kukhala ndi kusintha kwakukulu sikukutanthauza kuvulala kocheperachepera ndipo wothamanga wosasinthika sangawonongeke kwambiri. Chinsinsi ndicho kukhala ndi kusintha kwabwino kwa masewera anu, kotero mutha kuyenda mosavuta kuyenda popanda kupweteka minofu.
Ndipotu, kufufuza kumathandizanso lingaliro lakuti kukonzekera bwino kusanayambe kuchita masewera olimbitsa thupi kumathandiza kwambiri kuchepetsa kuvulala. Khalani okonzeka mwa kuwonetsa mopepuka magulu akuluakulu a minofu kuti agwiritsidwe ntchito mu masewera anu. Mukhozanso kutentha ndi maulendo, magulu ankhondo, kulumphira, kapena kuyamba masewera anu pang'onopang'ono.
Ngati mutakweza zolemera, ndi bwino kutambasula ndipo nthawi yabwino ndiyomwe mutangotha. Kusinthasintha kwa thupi kumatopa minofu kungapangitse kusintha kusinthasintha ndikukonzekera kumangirira minofu . Kuwongolera mwamphamvu kumathandiza kumasula minofu, kuchotsa lactic asidi , ndi kuteteza minofu ya minofu kuchiritsira patali patapita nthawi yochepa kwambiri.
Kodi Mungakhale Wovuta Kwambiri?
N'zotheka kuti minofu ndi mitsempha ikhale yozungulira palimodzi kuti ikhale yofewa kwambiri. Kusinthasintha kwakukulu kungakhale chifukwa cha mitsempha yowonongeka ndi minofu yomwe ingapereke thandizo lophatikizana ndipo ingapangitse kuonjezereka kwa ngozi monga kusokoneza mgwirizano. Kusinthasintha kwakukulu kungakhale koipa ngati kosakwanira.
Zotsatira:
Fradkin AJ, Gabbe BJ, Cameron PA., Kodi Kutentha Kumadzetsa Kuvulaza? Umboni Wochokera Kumayesero Okhazikika Okhazikika? , Journal Science Med Sport. 2006 Jun; 9 (3): 214-20.
Stephen J. Nicholas, MD, American Orthopedic Society for Sports Medicine ..
Thacker SB, Gilchrist J, Stroup DF, Kimsey CD Jr., Impact of Stretching on Sports Kuopsa Kowopsya: Kukonzekera Mwadongosolo kwa Mabuku. Mankhwala ndi Sayansi mu Masewera ndi Kuchita Zochita. 2004 Mar 36 (3): 371-8.