Ngokufika kwehlobo, bayanda abantu abazivocavocayo.Indlela yokugwema ukulimala ngenkathi ujabulela imidlalo, odokotela banikeza iziphakamiso eziningana.
“Isikhathi okungenzeka kakhulu sokulimala emphakathini siphakathi kwemizuzu yokuqala engu-30.Kungani kunjalo?Akukho ukuzifudumeza.”Ochwepheshe bezemidlalo bathi imizuzu eyi-10 kuye kweyi-15 yemisebenzi yokufudumala, njengokucindezela komlenze, ukunwetshwa kwesifuba, ukushwiba, nokunye, kuhlangene nokugijima, kungenza izingxenye ezisebenzayo zomzimba zelulwe, zithuthukise i-tendon, i-ligament elasticity, imisipha ikhulise. ukuzwela kanye nesivinini sokuphendula;Thuthukisa injabulo yobuchopho, susa inertia engokomzimba, gwema ukulimala.
UMa uthe ukuzivocavoca kufanele kwenziwe endaweni eyisicaba, ehlukahlukene ukugwema amaqhubu, uhambo noma imihuzuko.Umhlabathi oqinile uzokwandisa amandla okuthinta indawo ehlangene yezitho ezingezansi, okuholela ekulimaleni okukhulu noma ukuguga okungapheli kwe-cartilage ne-meniscus.Kunconywa ukukhetha izindawo ezijwayelekile zemidlalo.
Gwema ukulimala kufanele futhi master amasu okuvimbela, ngesikhathi egijima futhi ewa emoyeni, musa ukunyathela ibhola noma izinyawo zabanye abantu, ngakho kulula ukusprak idolo noma iqakala joint.Ekwindla, ingalo kufanele inake i-buffer, ifunde ukugoqa ohlangothini noma emuva naphambili, ungabambeli.
Bopha iqakala lakho ngesikhathi sokuqeqeshwa nokuncintisana ukuze uvimbele ukuhlubuka nokuguga.Ukwengeza, ukuvimbela ukulimala kwendololwane, amadolo kanye nethole, ama-elbow pads, ama-knee kanye nama-leg pads kufanele asetshenziswe.
Ngemuva kokuqeqeshwa noma ukuncintisana, imisebenzi efanele yokuphumula ngokomzimba nangokwengqondo, isiza ukuqeda ukukhathala, ukusheshisa ukuqedwa kwe-lactic acid, ukunciphisa umthwalo ongokwengqondo, ukukhulula ubunzima bemisipha.Indlela elula iwukuba uphefumule kakhulu, noma usebenzise indlela oyithandayo ukuze uphumule ngokomqondo, noma wenze ijimu.Gcoba kahle amathanga, amathole, ukhalo nomhlane ukuze uphumule imisipha.
Ukunciphisa ukulimala nokuguga kwamalunga, indlela ebaluleke kakhulu ukunciphisa isisindo nokwandisa amandla emisipha ukuze kuncishiswe umthwalo ohlangene nokuthuthukisa ukuqina kokunyakaza kwamalungu.Isisindo esiningi singabangela ukuguga nokuqhekeka kwamalunga.Kulokhu, uma i-sprain, izinga lokulimala lizothuthukiswa.Ngakho-ke, zonke izinhlobo zokuzivocavoca zokuthuthukisa amandla ezitho ezingenhla, isifuba, ukhalo, izitho zangemuva nezingaphansi kufanele ziqhubeke.Amandla emisipha emihle angagcina ukuzinza kwelunga ngalinye ngesikhathi sokuzivocavoca futhi anciphise amathuba okulimala okukhulu.
Isikhathi sokuthumela: Apr-27-2022