Mndandanda wonse wa machitidwe otambasula ndi osinthasintha kwa othamanga
Kutambasula ndi kusinthasintha kumagwirizana ndi masewera chifukwa cha zifukwa zosiyanasiyana. Kutambasula sikumangomva bwino, koma kumathandiza wothamanga kukhala ndi kayendedwe koyenera komanso koyenera pamagulu ena.
Malangizo Otambasula ndi Okhazikika
Kutambasula kungakhale ndi ubwino wambiri ngati wachita bwino. Onaninso zotsatilazi zotsatira musanayambe nthawi yowonjezera.
- Kutambasula motsutsana ndi Kukhazikika : Kutambasula ndi njira yowonjezera kuyenda kwathu ndipo potero timapangitsa kusintha kwathu.
- Sambani bwinobwino . Nthawi zonse tsatirani malangizo owongolera otetezera kuvulala.
- Yambani kutambasula . Izi zikutanthawuza kuti mumatha masekondi pafupifupi 30-60 panthawi imodzi ndipo musagwedezeke kapena kutambasula.
- Tambani mutatentha . Kafukufuku akuwonetsa izi ndi njira yabwino yowonjezera kuyenda .
- Yesetsani kutentha kwambiri musanayambe ntchito yanu kuti mutsimikizire kuti minofu yanu ili ofunda.
- Kumbukirani mgwirizano uliwonse uli ndi kayendetsedwe kabwino kosavuta nthawi zonse.
- Kuti musunge bwino minofu, tambani minofu yolimba ndi kulimbikitsa ofooka.
- Pewani kutambasula kwambiri kapena minofu yozizira.
Zovuta Zochita - Thupi Lalikulu
Gwiritsani ntchito malondawa kuti muwone malo ena apamwamba.
- Kuthamanga Kwapafupi - Chachikulu
- Kuthamanga Kwapafupi - Kutsetsereka Kwambiri
- Mphepete ndi Mmphepete Amatambasula - Kuima Pogwiritsa Ntchito
- Kutsetsereka kwazitsamba - Katundu Wang'ombe
- Kutsetsereka Kwazitali - Kuwonekera Kwambiri Kuwonjezera
- Mphungu Yamtundu - Zamphepete Zam'madzi
- Kutsetsereka kwazitsamba - Kupita ku Chifuwa
- Kubwerera mmbuyo ndi Hip Stretch
Zochita Zolimbitsa - Thupi Lalikulu
Gwiritsani ntchito malondawa kuti muwone malo enieni a pansi.
- Achilles Tendon (chidendene) Tambani
- Chomera Chomera
- Ng'ombe Yotambasula - Imayima
- Soleus Otambasula - Aima
- Ng'ombe ndi Achilles Tambasula
- Hip Flexor / Psoas Tambani
- Kutayika kwa Quad - Kuima
- Hamstring Stretch - Atakhala
- Mphindi Wokongola - Wima
- Kuphatikizana Kwachitsulo - Wothandizira Wothandizana
- Bungwe la IT (Iliotibial) Lotsalira - Lakhala
- Kutambasula kwa Bungwe la IT (Iliotibial)
- Tambani Piriformis
- Kutseka Piriformis - Kunama
- Zowawa Zam'mimba - Nthawi Zonsezi
- Mbewu Yowongolera - Imayima
- Groin Stretch - Atakhala
- Mbewu Yokongola - Squatting
Kutambasula Zozizwitsa Ndi Zochita
Nazi njira zina zoyendetsera maseĊµera othamanga omwe amasewera masewera enaake.
- Best Kupita Ndege
- Njira Yabwino Yowolowerera Golfers
- Njira Yowonjezera Othamanga
- Njira Yowonjezera Yowonjezera Snowboarding
- Best Kutambasula Soccer
Njira Zowonongeka Zowonongeka
Nazi njira zina zowatambasulira kwa othamanga omwe akuvulala mwakuya.
- Ulendo wa IT (Iliotibial) Ulendo Wosaka Nthawi Zonse
- Ululu Wosanabwereka Nthawi Zonse
- Ng'ombe Pewani Nthawi Yowamba
Kuchokera
Andersen, JC Kutambasula Pambuyo ndi Pambuyo Pambuyo Kuchita Zovuta: Zotsatirapo pa Misampha Yopweteka ndi Kuopsa Kwambiri. Journal of Athletic Training 40 (2005): 218-220
Herbert RD, de Noronha M. Kuwongolera kuti muteteze kapena kuchepetsa kupweteka kwa minofu mutatha kuchita masewera olimbitsa thupi. Dongosolo la Cochrane la Zosintha Zogwirizana 2007, Nkhani 4.
Ian Shrier MD, PhD ndi Kav Gossal MD. Zopeka ndi Zoonadi Zowonetsa: Malangizo Okhazikika pa Zanyama Zabwino, Dokotala ndi Sportsmedicine, VOL 28, # 8, August 2000.
Witvrouw, Erik, Nele Mahieu, Lieven Danneels, ndi Peter McNair. Kulepheretsa Kuletsa ndi Kuvulaza Chiyanjano. Masewera a Masewera 34.7 (2004): 443-449