Pewani kuvulaza mopitirira muyeso
Kuthamanga ndi imodzi mwa njira zosavuta kuti zikhale zoyenera, koma ndizimene zimayambitsa zovulaza masewera. Othamanga ali pachiopsezo chachikulu cha kuvulala koopsa kwambiri zomwe zimakhala pang'onopang'ono kuchoka kupsinjika kwambiri pambuyo poyendetsa makilomita kuchokera nyengo kupita nyengo ndi chaka ndi chaka. Kuvulala kwamtundu uwu kumakhalabe popanda chowoneka chowopsya chodziwika kuti chivulaze. Zambiri zimakhalapo chifukwa cha zinthu zosiyanasiyana zomwe m'kupita kwa nthawi zimayambitsa kupanikizika kosaneneka pamagulu ndi mapewa ofewa. Kuvulala koopsa kungakhale kovuta kuchiza, kotero kupewa njira yabwino kwambiri yothetsera vutoli.
Nthawi zonse simungapewe kapena kupeŵa kuvulaza kulikonse, koma othamanga omwe amatsatira mfundo zina zingachepetse mwayi wokhala ndi vuto lopweteka kwambiri.
Kodi mungadziwe bwanji ngati mukupita koyipa? Nazi zizindikiro zisanu ndi ziwiri zochenjeza zoti muziyang'anire.
1 - Mukuyenda mochuluka, posachedwa
Kuwonjezeka kothamanga miyezi kapena nthawi mofulumira kwambiri ndizomwe zimayambitsa kuvulala koyendetsa m'mathamanga okondwerera. Gwiritsani ntchito ulamuliro wa 10 peresenti (kuwonjezera mileage osaposa 10 peresenti pa sabata) kuti muteteze kuvulala kwapadera pamene mukulola thupi kuti lilowetse ku maphunziro.
Ena othamanga amangobwereranso. Mileage yambiri imatha kuvulaza anthu omwe sangalekerere kuthamanga pamtunda waukulu. Kudula mileage yokwanira ndi kuyendetsa njinga pamsewu kapena kusambira kudzakuthandizani kuthetsa vutoli popanda kugonjera pa miyeso ya thupi .
Kusalola mpumulo wokwanira ndi nthawi yolandila pakati pa kuthamanga kungathandizenso kuvulala. Ndilo gawo lotsatira pambuyo pa zolimbitsa thupi kuti minofu yathu ikhale yamphamvu. Kusaloleza mpumulo uwu kumabweretsa kuwonongeka kosalekeza. Ndikofunika kuti ena apumule ndi kuchita masewera olimbitsa thupi kuti achite bwino.
2 - Muli ndi zofooka komanso zosafunikira
Maphunziro apansi ndi othandiza kwambiri ayenera kuwonjezeredwa ku maphunziro ozoloŵera kwa othamanga.
Anthu othamanga amapanga mphamvu zothandizira magulu a minofu otsatirawa: quadriceps, hamstrings, mapiko (squats, maphakita akufa, ndi mapapu), ana (zidendene zimadzuka), mapewa (mapewa amphongo), kumbuyo ( kumbuyo ) ), mapiritsi (curceps), triceps (triceps kickbacks), ndi kumbuyo kumbuyo (kutambasula: kugona pamimba ndi kukweza mapazi ndi manja kuchokera pansi).
3 - Mumathamanga Pamalo Ovuta Kapena Osagwirizana
Malo ovuta amawonjezera kuchuluka kwa nkhawa pa minofu ndi ziwalo ndi kuwonjezera chiopsezo cha matenda osokoneza bongo.
Dothi lofewa (ngati mchenga) lingayendetse chidendene ndi phazi lanu kuti lisamangidwe, motsogolere ku chizolowezi cha Achilles (Achilles tendonitis.
Kuthamanga mozungulira mbali imodzi ya msewu kungawononge kuvulala chifukwa cha kamera ya msewu. Ambiri mwa msewu amatha kupitirira madigiri asanu ndi awiri mpaka asanu kotero kuti zotsatira zake ndi kuti mukuyendetsa pamwamba pa malo omwe mwendo umodzi ukugwera pansi pamtunda wapamwamba kuposa wina. Izi zingayambitse mavuto osiyanasiyana a biomechanical.
Kuthamanga kuthamanga kungalimbikitse tendon Achilles ndi minofu kutsogolo kwa mwendo (tibialis anterior) imene imakweza phazi ndi zala zala. Kuthamanga kungakhale kovuta makamaka kwa anthu omwe ali ndi ana ang'onoang'ono ndi Achilles tendons.
Kumalo otsetsereka kuthamangitsidwa kwina kumadzulo, zomwe zingapangitse ululu kutsogolo kutsogolo kapena pambali pa bondo.
Ndilo lingaliro labwino kwa othamanga kuti asinthe njira zawo kuti asapitirire kudutsa kumtunda kapena kutsika kuthamanga ndikupeza kusakaniza kokwanira bwino, kuphatikizapo kuthamanga kokwanira.
4 - Mukuvala Zovala
Nsapato ndi chida chofunikira kwambiri kwa othamanga.
Gulani nsapato zomwe zimagwirizana ndi mtundu wa phazi lanu ndi kulemera kwake. Mbalame zothamanga (omwe ndi (pronator) ayenera kugula nsapato zolimba ndi chithandizo. Anthu omwe ali ndi mipando yapamwamba (kapena oyang'anira) ndi othamanga kwambiri ayenera kuyang'ana chitsimikizo chabwino ndi chingwe .
Ndibwino kuti mutengenso nsapato pakati pa masentimita 350-550 malingana ndi kalembedwe kanu, thupi lanu, ndi malo omwe mumayendamo.
5 - Muli ndi Masewera Ovuta
Msilikali aliyense ali ndi kalembedwe lapadera ndipo mitundu ina ingayambitse kuvulala kwambiri. Chifukwa kuthamanga kumagwiritsa ntchito hamstrings kwambiri, kulimbitsa quadriceps kumathandiza kwa othamanga ambiri.
Zomwe zimayenda bwino pamtunda kapena kumbuyo kwa chidendene ndiyeno zimakwera paokha ndipo zimathera ndi kuchoka pa mpira wa phazi.
Chiguduli cholemera chidendene chingayambitse mphamvu zowopsya kwambiri ndipo zimakuchepetsani.
Kufika pamtunda kapena kumapazi kumadetsa nkhawa kwambiri pa Achilles tendon (yomwe ingavomereze kuti akutsutsana). Izi zimawoneka nthawi zambiri mu sprinters. Kwa othamanga awa, kutambasula ana ndi ana Achilles nthawi zonse akulimbikitsidwa kuchepetsa kuvulala.
6 - Muli Ofooka Njuchi ndi Zingwe
Othawa angathandize kuchepetsa kuvulala kwakukulu mwa kuwonjezera zochitika zina zolimbitsa mchiuno ndi mawondo. Kuchulukitsa bata kwa minofu yomwe ikugwirizanitsa ziwalo ziwiri zazikulu kungatenge zina mwazipsinjozo panthawi yomwe ikugwedezeka mofulumira.
7 - Simukuwoloka Maphunziro
Othamanga omwe satha kuwoloka sitima amatha kuwonjezera kwambiri chiopsezo chawo chovulaza mopitirira muyeso. Ndikofunika kuti minofu ipumule ndikupulumuka chifukwa cha kupweteka kumene kumayambitsa, kotero kuwonjezera masiku ena a yoga, kutambasula, kusambira, kuphunzitsa zolemera kapena njinga kumapangitsa kuti minofu yanu ikhale yopuma.
8 - Muli ndi nkhani za biomechanical Nkhani za Biomechanical
Kuyenda kwanu kwachilengedwe kumayambitsa kapena kuchepetsa chiopsezo chanu chovulaza. Kawirikawiri, othamanga omwe amapondaponda phazi lawo akakhala pansi) kapena kupondaponda (kuthamangira phazi panja akakhala pansi) ali ndi chiopsezo chachikulu cha kuvulala kwambiri kuposa omwe ali ndi mapazi osalowerera nawo mbali.
Ma Orthotics ndi chidendene chimatha kukonzanso zinthu zambiri zomwe zimagwira mwendo. Werengani zambiri za momwe ma orthotics angathandizire mavuto osokoneza bongo.
Zambiri
9 - Muli ndi thupi lolemera
Wolemera kwambiri, wothamanga kwambiri pamatenda olemera a m'munsi. Ngati mukupitirira kunenepa kwambiri, kutaya mafuta owonjezera thupi kumapangitsa kuti musamapanikizike kwambiri ndipo mumachepa pang'ono.