Nkhani

Pamene chilimwe chimafika, anthu ambiri akuchita masewera olimbitsa thupi.Mmene mungapewere kuvulazidwa pamene mukusangalala ndi masewera, madokotala amapereka malingaliro angapo.

"Nthawi yomwe ingakhale yovulaza anthu ambiri imakhala mkati mwa mphindi 30 zoyambirira.Ndichoncho chifukwa chiyani?Palibe kutentha. "Akatswiri Sports ananena kuti mphindi 10 mpaka 15 ntchito ofunda-mmwamba, monga kuthamanga mwendo, chifuwa kukula, kugwedezeka, ndi zina zotero, pamodzi ndi kuthamanga, akhoza kupanga mbali zosiyanasiyana yogwira thupi anatambasula, kusintha tendon, ligament elasticity, kuwonjezera minofu. tcheru ndi anachita liwiro;Limbikitsani chisangalalo chaubongo, chepetsani mphamvu ya thupi, pewani kuvulala.

Ma adati masewera olimbitsa thupi amayenera kuchitidwa pamalo athyathyathya, osasunthika kuti apewe mabampu, maulendo kapena mikwingwirima.Nthaka yolimba imawonjezera mphamvu yamphamvu ya olowa m'miyendo ya m'munsi, zomwe zimapangitsa kuvulala koopsa kapena kusakhazikika kwa cartilage ndi meniscus.Ndikoyenera kusankha malo ovomerezeka a masewera.

Pewani kuvulala ayeneranso bwino njira kupewa, m`kati kuthamanga ndi kugwa kuchokera mlengalenga, musapondereze mpira kapena mapazi a anthu ena, kotero zosavuta sprain bondo kapena akakolo olowa.Mu kugwa, mkono uyenera kulabadira chotchinga, phunzirani kugudubuza mbali kapena mmbuyo ndi mtsogolo, osagwira.

Bandani bondo lanu panthawi yophunzitsira ndi mpikisano kuti mupewe kusweka ndi kuvala.Kuonjezera apo, pofuna kupewa kuvulala kwa chigongono, mawondo ndi mwana wa ng'ombe, mapepala a m'zigongono, mapepala a mawondo ndi miyendo ayenera kugwiritsidwanso ntchito.

Pambuyo pa maphunziro kapena mpikisano, ntchito zoyenera zopumula zakuthupi ndi zamaganizo, zimathandizira kuthetsa kutopa, kufulumizitsa kuchotsa lactic acid, kuchepetsa mtolo wamaganizo, kuthetsa kupsinjika kwa minofu.Njira yosavuta ndiyo kupuma mozama, kapena kugwiritsa ntchito njira yomwe mumakonda kuti mupumule m'maganizo, kapena kuchita masewera olimbitsa thupi.Moyenera kutikita minofu ntchafu, ana a ng'ombe, m'chiuno ndi kumbuyo kumasuka minofu.

Kuti muchepetse kuvulala kolumikizana ndi kuvala, njira yofunikira kwambiri ndikuchepetsa thupi ndikuwonjezera mphamvu ya minofu kuti muchepetse kulemedwa kwamagulu ndikuwonjezera kukhazikika kwamagulu.Kulemera kwambiri kungayambitse kuwonongeka kwa mafupa.Pankhaniyi, pamene sprain, mlingo wovulazidwa udzawonjezeka.Choncho, mitundu yonse ya masewera olimbitsa thupi kumapangitsanso mphamvu chapamwamba miyendo, chifuwa, m'chiuno, kumbuyo ndi m'munsi miyendo ayenera kulimbikira.Mphamvu zabwino za minofu zimatha kukhalabe kukhazikika kwa mgwirizano uliwonse panthawi yochita masewera olimbitsa thupi komanso kuchepetsa mwayi wovulala kwambiri.