Ngenene ngamnye wethu ubuncinci kanye kwalimala ubomi. Umngcipheko weemfucu, izivalo ezinzima kunye ne-sprains kunoma yimuphi umdlalo okanye ukufaneleka.
Ngokomishoni we-US Consumer Safety Commission, kwiminyaka emininzi emva kokulimala okwafunyanwa ngexesha lokusebenzisa i-baby boomers, ukuhamba ngebhayisiki, ibhaskball, i-baseball kunye "nehloniphekileyo", kwindawo yesine - ukugijima kunye iiklasi kwindawo yokuzivocavoca. Awufuni ukuchitha ixesha "kwibhentshi"? Fumana imizuzu embalwa ukwenza ukuqiniswa kwamascle kunye nokwelula, okuza kunciphisa amathuba okuba unobungozi ubuncinci.
I-Ankle
Ngokuqinisekileyo uye waphenduka unyawo lwakho xa usebenza epakini, kwiqhwa eliqhaqhaqha okanye iqhwa, ngelixa uhamba kwizithende eziphakamileyo ngokungavamile okanye ngexesha lokudlala i-badminton okanye i-volleyball ... Ukulimala kwesikhumba kungenye yezona ziqhelekileyo. Ngethuba loqeqesho kwiimimonyili akunakwenzeka ukufumana, kodwa ngexesha lezemidlalo ezahlukeneyo ezifana nebhokballball, i-volleyball, nayiphi na imidlalo esebenzayo kwimvelo, kunye neenkqubo zentlalo yokuzilolonga - ngokulula. Ngokomzekelo, kwinqanaba le-aerobics kwiklasi, ukuba uyagqithisa amandla akho kwaye ukhethe inqanaba elinzima kwaye awukwazi ukwenza izinto ezizimeleyo ezakha "iqela", kulula ukukhubeka nokulimaza umlenze wakho. Yintoni eyenzekayo? Kwiimeko ezinzima, kuphela izihlunu ezihluphekayo, kwiimeko ezinzulu-ezidibeneyo. Ngomzuzu wokuqala uvakalelwa intlungu ebuhlungu emagqabini, ngoko kukho ukuvuvukala. Ungancika emlenzeni wakho, kodwa akusiyiyo ukunyathela unyawo lwakho. Ukuba intlungu ilukhuni kwaye iphikelela, ukuba umlenze ugubungele kwaye / okanye ukuphazamiseka, qiniseka ukudibana nodokotela. Ixesha lokuvuselela livela kwiintsuku ezingama-7-10 (kwiimeko ezikhanyayo) kwinyanga oyisebenzisayo kwi-cast or in langette. Ngaphezulu, iiveki ezimbalwa ziya kusetyenziswa ekuphuhliseni idibeneyo kwaye ngokukhawuleza ubuyele ekusebenziseni okokuqala - ekuqeqesheni oyenzileyo ngaphambi kokulimala. Yintoni eya kunceda ukukhusela? Ukubambisana kweenyawo kubandakanyeka ekuzinzeni umzimba ngokumalunga nomhlaba. Ngoko ke, ukuluqeqesha, ukuqinisa imisipha kunye nemigqa, kulungile kwiindawo ezingaqinisekanga, usebenzisa uqeqesho olusebenzayo. Ukulimala kwesikhumba, indima ebulalayo idlala yizihlangu eziphosakeleyo. Nawaphi na amakilasi e-fitness adinga ukulungiswa kolu bunzima. Kwi-sneakers, kunethuba elincinane lokukhwela emlenzeni kunokuba i-slippers okanye i-sneakers. Ngoko ubeke phezu kwazo, nokuba uhambe okanye uhambe ngaphandle kwedolophu, ukuba ucinga ukuba uya kudlala kwaye udlale imidlalo yezemidlalo.
Ukutyunjwa kwezihlunu ezinobungozi
Imisipha yendawo engumngcipheko, umgangatho wangaphakathi wethanga uyagqitywa xa uqhuba ukuzilolonga nge-amplitude nobukhulu obungaphezulu, kunye nokubangelwa ukukhawuleza ngokukhawuleza okanye utshintsho kwicala. Ukulimala okunjalo kubonakala kwibhola lebhola, ukucima, ukukhwela i-ski, ubugcisa bentlalo, ukukhwabanisa, ukunyuka okuphezulu. Ngokufaneleka, abaqhelekanga. Nangona kunjalo, ukuba uzama ukuhlala kwiindawo eziqhekekileyo "ngokuguqula" ngenxa yentlungu, xa uqala ukwenza ukuhlaselwa ngokubanzi kunye nobunzima obuninzi kwaye unelungelo lokufudumala, unokufumana ithuba lokuba 'ujwayelane' nabo. Yintoni eyenzekayo? Uziva intlungu kwindawo yokuqhagamshelana phakathi kwethanga nomzimba. Ngomhla emva kokuvavanya, unethemba lokuba le yintlungu yesisu, esincinci, kwaye iya kudlula. Nangona kunjalo, ivela ngokuphindaphindiweyo kunye nentshukumo nganye engafanelekiyo, xa uhamba, ukukhukhumeza kwongezwa kuyo. Ixesha lokubuyisela ixesha elide Ngokwexesha elide, kwiimeko ezinzima - ukuya kwiinyanga ezimbalwa, ozakuchitha phantsi kolawulo logqirha. Iimisipha zengingqi ye-inguinal kunzima ukubuyisela, kuba zihlala zisebenza, zilula xa zihamba.
izikwere kwaye zihamba ngeengubo ezingenamikhono, izikwere ezenziwe emlenzeni omnye kunye neendlela ezimbini ezincinci ezinyaweni, ngenxa yokuba indawo yenkxaso iya kuncipha. Ukuzivocavoca "iiyure" kusebenza kakhulu. Ngomgama wama-40-50 cm ukusuka ezinyaweni, usasaze izinto ezizenzekelayo: umzekelo, ithayilethi, iindundum, ibhotile yamanzi, incwadana ... Emile emlenzeni owodwa, sondele phambili kwaye uzama ukufikelela kwinto yokuqala, uze ulungele kwaye uphinde ugobe, kodwa ngoku sele sele ilandelayo, njl. Ngomxholo olula walo msebenzi, unokufikelela kwizinto eziphezulu, umzekelo, kwi-sofa okanye itafile, kwisibane somgangatho ... Ngokomgaqo-siseko, ukuqeqesha umxhasi weengxowa, uqeqesho olusebenzayo kuzo zonke izinto ezihlukeneyo luhle kakhulu. Yintoni eya kunceda ukukhusela? Ekubeni kulo mzekelo, izihlunu ezingakulungele ukusetyenziswa, umsebenzi wakho ukuzithoba ngokuzenzekelayo kuye. Qeqesha ngokufudumala. Ngaba iindlela zokwenza umsebenzi wokuqala wokusetyenzwa kunye ne-amplitude engaphelelanga, ngesisindo somsebenzi we-70%. Qinisa imisipha kunye nemigqa yezintlu ziza kunceda ama-squats anemigangatho eyahlukeneyo, imilenze yokushicilela kunye nemilenze kwi-simulators. Yenza ukuphindaphinda kwama-15-20 ngokulinganisela ubunzima. Ukuba usenokwakheka, qalisa ukusebenzisa indawo ebanda kwiindawo ezichaphazelekayo, ukuba kunokwenzeka, faka ibhanji yokulungisa ngokufanelekileyo. Nangona kunjalo, ukulala lonke ixesha kwiqhezu akufanelekanga. Nika izihlunu umthwalo olula. Umlenze wonakaliswe - uguqula umshicileli, wenze i-push-ups emadolweni, ujoyine umlenze onempilo. Ngoko uya kuqinisa ukujikeleza kwegazi kuwo wonke umzimba, kwaye ke ngoko kwilungu elonakalisiweyo. Izambatho ziza kuba ngcono "zityeni", uhamba ngokukhawuleza.
Ukulimala kwe-Knee: umonakalo we-meniscus
Ukungahambi kakuhle, kodwa kunzima kakhulu, ukulimala kwezemidlalo kuphela, kubangelwa yimpembelelo enamandla. Kwiqela lezempilo alikwazi ukufumana. Ngomonakalo kwi-meniscus, abadlali be-hockey, abadlali bezemidlalo kunye nabasemagqatshini kunye nabaqalayo be-alpinists banokukwazi ukudibana. Wena wagijimela entabeni, kodwa wagijima waya kwi-hummock, unyawo lwakho lugxininiswe umzuzwana, kwaye umzimba uphendukele ngeenxa zonke. Ukuguquka okubukhali emadolweni ngeenyawo ezinqamlekileyo kubangela ukuba umonakalo kumadoda e-meniscus (ukudibanisa, ukuxhatshazwa kwawo), ukuphuka kwawo. Yintoni eyenzekayo? Izilonda ze-meniscus, intlungu kunye nokuguqa ngamadolo ziphawu, ingakumbi xa kungabikho. Ukulimala kumadoda afuna ukunyanzeliswa kwezonyango kwaye kwezinye iimeko nakwindlela yokuhlinzwa. Emva koko, emva kweeveki eziliqela, ukulungiswa kokubambisana kunye nokusetyenziswa kweyeza unyango kunye nonyango, ukugqoka i-bandage enokumisela ngokuqinileyo iqhagamshelo elichaphazelekayo. Ukusebenza ngokomzimba ngokuqhelekileyo kunokwenzeka ukuba ubuyele kwiiveki ezi-4-6. Yintoni eya kunceda ukukhusela? Akukho mntu okhuselwe ngomshuwalense ngokumelene nokulimala kwe-meniscus. Kodwa unako ukulungiselela izihlunu kunye nemigqa yeengcinezelo ezinjalo. I-Meniscus "ithanda" ukulinganiswa kwemisebenzi, ebandakanya amaqela angama-muscle eyongezelelweyo, ukuqeqeshwa kwi-skateboards, i-blanket, i-platform, enika impembelelo emagqabeni emilenze, ekulungiseleleni iingxaki ezikhoyo.
I-epicondylitis yendibano yelungu ("ibhola lomdlali we-tennis")
Ukuba uthanda ukudlala i-tenisi, igalufu, ibhola yebhoksi, kunye nexa uqeqesho olusebenzayo, uzama ukufezekisa iziphumo ezintle, oku kusebenza kuwe. Ukuphindaphinda rhoqo, ukunyakaza okuzenzekelayo esizenzayo, ukuzama ukushaya ibhola, ukuyibetha, ukwenza utshintsho okanye ukuphosa ibhola kwisangqa, "ungayithandi" inhlanganisela yomgca. Ngokuhamba kwexesha, kwindawo yokuqhotyoshela kwi-humerus, ukuvuvukala kwenzeka. I-Epicondylitis ayilona yingozi yodwa, kodwa "inqwaba" enye. Ekuqaleni umdibaniso ubonakaliswe kancinci, ngoko ke kunzima, ngoko kuluhlu olubuhlungu luhamba kunye nokuhamba kwinqaba, ukujika kwe-forearm, ukuzama ukubamba ibhola okanye ukukhwabanisa esandleni sakhe, kwathabatha indebe yeeyi etafileni. Unako ukunika emagxeni kunye nomphambili. Idibaniselwano elincinci lifuna ukuphumla nokuphumla (oko kuya kunika ulwimi okanye i-gypsum) kwiiveki eziyi-3-4. Ugqirha unokukwacebisa amayeza, usebenzise unyango, ukufudumala, ukuchithwa kwama-microcurrents. Umqeqeshi wegulana lokufumana impilo - ukongezwa kwesandla kwi simulator, ukulandelelana kwintlambo, ngenxa yentloko ngokunyuka ngokunyuka komthwalo, okokuthi. Ukuzivocavoca okuya kukunceda uhlakulele ukudibanisa. Esi sikhubekiso sisoloko sihambelana nokugqithiswa kwezinto kunye nokunye kwimeko ye-tennis-i-racket ehambelana ngokungafanelekanga. Yibeke endaweni elula, kwaye nokuba unomnqopho wakho ukuphumelela umdlalo we-tennis yeqela, musa ukuziphoqa. Ngokuqhelekileyo kubhekisela kwezinye iintlobo zempilo eziya kukunceda ukutshintsha uhlobo lomthwalo kunye nokunciphisa ukuxhatshazwa: hambisa ukwelula, ugibele edameni. Gwema ukunyuka okufanayo kwimbutho yomgca. Isiqingatha iyure ngosuku ukwenza izandiso kwi-triceps, awuzenzi i-mega-izandla, kodwa unokulimaza umdibaniselwano.