Sitikudziwa kuti aliyense wa ife anavulala kamodzi kamodzi. Kuopsa kwa ziphuphu, kuvulaza kwakukulu ndi kupopera kumapikisano kapena masewera olimbitsa thupi.
Malinga ndi a US Consumer Product Commission Commission, kwa zaka zambiri pambuyo povulazidwa omwe adalandira panthawi yopanga ana a boomers, mabasiketi, basketball, baseball ndi "olemekezeka", malo achitatu - kuthamanga ndi masewera pamaseŵera olimbitsa thupi. Simukufuna kutaya nthawi pa "benchi"? Pezani maminiti pang'ono kuti mupange minofu yolimbikitsana ndi machitidwe olimbitsa thupi, omwe angachepetse mwayi wovulaza osachepera.
Nkhokwe Yotambasula
Ndithudi inu munayamba mutembenuza phazi lanu pamene muthamanga mu paki, pa ayezi otentha kapena chisanu, mukuyenda pazitsulo zosadabwitsa kapena nthawi yovina badminton kapena volleyball ... Kuvulala kwa bulu ndi chimodzi mwazofala kwambiri. Panthawi yophunzitsidwa pa simulators simungathe kupeza, koma pamaseŵera osiyanasiyana a masewera monga basketball, volleyball, masewera olimbitsa thupi m'chilengedwe, komanso masewera olimbitsa thupi - mosavuta. Mwachitsanzo, mu kalasi ya aerobics kalasi, ngati mumagwiritsira ntchito mphamvu zanu ndipo mwasankha zovuta kwambiri ndipo simungathe ngakhale kupanga zinthu zomwe zimapanga "gulu", ndi zophweka kukhumudwa ndi kuwononga mwendo wanu. Nchiyani chikuchitika? Mu nthawi zochepa, minofu yokha imakhala yowawa, panthawi yovuta - yogwirizana. Pa nthawi yoyamba mumamva kupweteka kwambiri pamimba, ndiye kutupa. Mukhoza kudalira pa mwendo wanu, koma ndizosasuntha kuyenda phazi lanu. Ngati ululu uli wolimba komanso wopitirira, ngati mwendo uli kutupa ndi / kapena kuvulazidwa, onetsetsani kuti mukuonana ndi dokotala. Nthawi yobwezeretsa imachokera masiku 7 mpaka 10 (pamapeto) kufikira mwezi umene mumagwiritsa ntchito kapena kupangira. Komanso, masabata angapo adzagwiritsidwa ntchito pokonza mgwirizano ndikuyamba kubwerera kuntchito yoyamba - ku maphunziro omwe mumakonda kuchita musanavulaze. Kodi chingathandize bwanji? Mgwirizano wa bondo umaphatikizapo kulimbikitsa thupi la pansi. Choncho, kuliphunzitsa, kulimbitsa minofu ndi mitsempha, ndibwino kwambiri pamtunda wosasunthika, pogwiritsa ntchito maphunziro opindulitsa. Kuvulala kwa mitsempha, udindo wowononga umawonetsedwa ndi nsapato zolakwika. Maphunziro onse olimbitsa thupi amafunika kukonza mapazi. Mu sneakers, mulibe mwayi wambiri wogwira mwendo kusiyana ndi zojambula kapena maseche. Choncho muziwaika, ngakhale kupita kumtunda kapena kunja kwa tawuni, ngati mukuganiza kuti muthamanga ndi kusewera maseŵera a masewera.
Kutambasula kwa mitsempha yamagetsi
Minofu ya chigawo cha inguinal, mkati mwa ntchafu imakhala yowonjezereka ngati mukuchita masewera olimbitsa thupi ndi kulemera kwake, komanso chifukwa cha kuthamanga mwadzidzidzi kapena kusintha kwa njira. Kuvulala kotereku kumakhala kofanana ndi mpira, mpanda, kusewera, kumenyana, kumenyera, kuthamanga kwakukulu. Ali ndi thupi labwino kwambiri. Komabe, ngati mutayesetsa kukhala pazigawenga "mukugwedezeka" kudzera mu ululu, ngati mutayamba kuzunzidwa kwakukulu ndi kulemera kwakukulu, muli ndi mwayi wodziwa nawo. Nchiyani chikuchitika? Mukumva ululu mmalo mwa kukhudzana pakati pa ntchafu ndi thupi. Tsiku lotsatira, mukuyembekeza kuti uku ndikumva kupweteka kwa minofu, komwe ndi pang'ono, ndipo kudutsa. Komabe, imabwera mobwerezabwereza ndi kayendetsedwe kake koyipa, poyenda, kudzikuza kumawonjezeredwa. Nthawi Yokonzanso Zinthu Nthawi yayitali, muzovuta - mpaka miyezi yambiri, yomwe mungagwiritse ntchito poyang'anira dokotala. Minofu ya dera la inguinal ndi zovuta kubwezeretsa, chifukwa zimagwira ntchito nthawi zonse, zikamayenda.
masewera ndi nsapato opanda nsapato, masewera pamlendo umodzi ndi awiri ndi mapazi ochepa, chifukwa malo omwe amathandizira amachepetsa. Kuchita "maora" akugwira ntchito kwambiri. Pa mtunda wa masentimita 40 mpaka 50 kuchokera kumapazi, tambasulirani zinthu zokha: mwachitsanzo, thaulo, ndodo, botolo la madzi, cholembera ... Kuima pa mwendo umodzi, khulupirirani kutsogolo ndikuyesa kukwaniritsa chinthu choyamba, kenaka muwongole ndi kubwezeretsanso, koma tsopano kale mpaka lotsatira, ndi zina zotero. Pogwiritsa ntchito zosavutazi, mukhoza kufika pa zinthu zakutali, mwachitsanzo, ku sofa kapena tebulo, ku nyali ya pansi ... Pofuna kuphunzitsa mgwirizano wamagulu, ntchito yophunzitsira ntchito zosiyanasiyana ndi zabwino kwambiri. Kodi chingathandize bwanji? Chifukwa cha izi, minofu yomwe sali yokonzekera kuchita masewera olimbitsa thupi, ntchito yanu ndikumabweretsa pang'onopang'ono kwa iye. Phunzitsani ndi kutentha. Kodi mumayesetseratu masewera olimbitsa thupi, osachepera 70%? Kulimbitsa minofu ndi mitsempha ya m'chiuno zidzathandiza masewera osiyana siyana, miyendo yosindikiza miyendo ndi miyendo. Pezani mobwerezabwereza 15-20 ndi kulemera kwake. Ngati mutatambasula, choyamba muzizizira kumadera omwe akukhudzidwa, ngati n'kotheka, kuyika bandage yokhazikika pamodzi. Komabe, kunama nthawi zonse pabedi sikoyenera. Perekani minofu kukhala katundu wochepa. Msola wawonongeka - kusinthana ndi makina osokoneza bongo, kuchita masewera kuchokera pamabondo, kukhala ndi mwendo wathanzi. Momwemo mudzalimbikitsira kufalikira kwa magazi m'thupi lonse, ndipo motero lidzawonongeke. Nsalu zidzakhala bwino "idyani", mwamsanga mukuchira.
Kuvulala kwagulu: meniscus kuvulala
Zosavuta, koma zosasangalatsa, zowonongeka pamasewera, zomwe zimayambitsa zotsatira zake. Mu kampani yolimbitsa thupi sizingatheke. Ndi kuwonongeka kwa meniscus, osewera a hockey, othamanga ndi othamanga masewera ndi ... oyamba kumene amalimpha amatha kukumana. Iwe unangothamanga kuchokera ku phiri, koma unkawulukira ku hummock, phazi lako linakonzedwa kwa kamphindi, ndipo thupi linatembenuka mozungulira kuzungulira. Kutembenuka kwakukulu pa bondo ndi phazi lokhazikika kumayambitsa kuwonongeka kwa meniscus (mgwirizano wamagetsi, kuzimitsa kwake), kupasuka kwake. Nchiyani chikuchitika? Kwa meniscus zilonda, kupweteka ndi kugwa kwa mawondo ndi khalidwe, makamaka ngati liri losafunika. Kuvulala kwa meniscus nthawi zonse kumafuna thandizo lachipatala ndipo nthawi zina ngakhale opaleshoni. Kenaka, mkati mwa milungu ingapo, - kukonzanso mgwirizanowu ndi kugwiritsa ntchito mankhwala opatsirana ndi mankhwala, kuvala bandeji yomwe imakonza chogwirizanitsa. Kuchita masewera olimbitsa thupi kawirikawiri kumatha kubwerera masabata 4-6. Kodi chingathandize bwanji? Palibe inshuwalansi motsutsana ndi kuvulala kwa meniscus. Koma mukhoza kukonzekera minofu ndi mitsempha ya zovuta zoterezi. Meniscus "amakonda" kuchita masewera olimbitsa thupi, kuphatikizapo magulu owonjezera, kuphunzitsa pa skateboard, opanda nsapato, nsanja, zomwe zimapangitsa kuti miyendo ikhale yogwira, ndikuwakonzekeretsa mavuto omwe angathe.
Epicondylitis yokhala pamodzi ("wovina masewera")
Ngati mumakonda kusewera tenisi, golf, basketball, ndipo mukuphunzira mwakhama, kuyesera kukwaniritsa zotsatira zochititsa chidwi, izi zikukukhudzani. Kusinthasintha nthawi zonse, kusuntha kosasangalatsa kumene timachita, kuyesa kugunda mpira, kumenyana, kumangotumiza kapena kuponyera mpira mu mphete, "musakonde" mgwirizano wa mphuno. M'kupita kwa nthawi, pamalo pomwe pali chiyanjano ndi humer, kutupa kumachitika. Epicondylitis sivulala nthawi imodzi, koma "kusonkhanitsa" limodzi. Poyamba mgwirizanowo wawonongeka pang'ono, ndiye kovuta kwambiri, ndiye pamphuno pamakhala kupweteka kumene kumayenda motsatira, kutsogolo kwa nsonga, kuyesa kugwiritsira mpira kapena phokoso m'manja mwake, ngakhale kutenga kapu ya teyi patebulo. Angapereke m'mapewa ndi pamphuno. Mgwirizanowo umafuna kupumula ndi kupuma (zomwe zidzakupatsani lirime kapena gypsum) kwa masabata 3-4. Dokotala akhoza kukupatseni mankhwala, kugwiritsa ntchito mankhwala opaleshoni, kutenthetsa, kutentha kwa microcurrents. Wophunzitsa gulu la masewera olimbitsa thupi - kutambasula manja mu simulator, traction pamtunda, chifukwa cha mutu ndi kuwonjezeka pang'ono pa katundu, mwachitsanzo. Zochita zomwe zingakuthandizeni kukhala ndi mgwirizano. Kuvulala kumeneku nthawi zambiri kumagwirizanitsidwa ndi kupititsa patsogolo mankhwala komanso kuphatikizapo pazinthu za tenisi - phokoso lofanana. Bweretsani izo ndi zosavuta, ndipo ngakhale cholinga chanu ndi kupambana mpikisano wa tenisi, musadzikakamize. Kaŵirikaŵiri amatchula mitundu ina ya thupi labwino lomwe lingakuthandizeni kusintha mtundu wa katundu ndi kuthetsa mavuto: pitani kukatambasula, kusambira mu dziwe. Pewani kusuntha komweko mumphindi wokhoma. Theka la ola pa tsiku ndikupanga ma triceps, simungapange manja anga, koma mukhoza kuwononga mgwirizano.