Ukuqala ukugijima, abantu abaningi bathola ukungakhululeki emadolweni, ubuhlungu emajoyintini nasemigudwini. Le nkinga ayithinti abaqalayo kuphela, kepha nabantu abakhulile ngokomzimba abane-arsenal enkulu yemidlalo ehlukene ababebandakanyeka kuyo.
Kuhlotshaniswa nobuthakathaka bamalunga amadolo. Imilenze ayikakulungeli ukubamba umthwalo isikhathi eside ngenkathi isebenza.
Isimo somgijimi
Ukugijima kungumthwalo onzima emzimbeni. Ngesikhathi sokugijima, isimo sokuqina komzimba kufanele sivele, esinikezwa yimisipha eminingi. Kukhona into efana "nomgijimi pose". Kubaluleke kakhulu ukuthi le pose ingawi.
Kuyadingeka ukugcina ibhalansi efanelekile yomzimba, i.e. ipulatifomu esekelayo - amalunga enqunu nakho konke okungaphezulu kwawo, okungukuthi umzimba womzimba, amahlombe nenhloko. Ukugwema ukukhama isifuba, ngaleyo ndlela kuphazamise ukuphefumula okugcwele, amahlombe kufanele akhululeke.
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Izimbangela zobuhlungu bamadolo lapho zigijima
Kungaba nezizathu eziningana zokuzwa okubuhlungu emadolweni lapho kusebenza:
- imisipha entekenteke. Ukuhlala phansi, ukungasebenzi kungahambisi ukusekelwa kwemisipha okungalungile kwamalunga;
- ukulimala okuhlukahlukene okude isikhathi eside hhayi kuphela emalungeni amadolo, kodwa nasezinyaweni, okhalweni noma emhlane. Ukuze uthole usizo, ungaxhumana nodokotela wezokwelapha;
- Ukudla okungafanele, okuholela ekushodeni kwamavithamini namaminerali emzimbeni. Ngenxa yalokhu, ukuvuselelwa kwezicubu ezihlangene kuyaphazamiseka;
- inqubo yokusebenza ekhethwe ngokungalungile. Njengoba ingekho yonke indawo, ekahle kuyo yonke inqubo, kubalulekile ukuthi ukhethe eyodwa ezonelisa wena;
- Izicathulo ezifakwe ngokungafanele: Isicathulo ngasinye sinompilo waso osebenzayo, oshiwo ngumenzi. Ngokuvamile, lesi sibalo asibukelwa phansi ukumaketha ukuze kwandiswe ukuthengiswa. Ilungele ukugijima - izicathulo ezinama-insoles wamathambo;
- imithwalo ephezulu ngokweqile. Ukugijima, njenganoma yimuphi omunye umdlalo, kudinga ukuqeqeshwa okulinganiselayo, ukuhamba kancane nokuphumula okufanele.
Indlela yokusebenza kwamadolo iyinkimbinkimbi impela. Ukuvela kwanoma yimaphi amasignali e-alamu kungahle kungabi bungozi, noma kungakhombisa inkinga enkulu:
- ukuchofoza kujoyini;
- ukuqhekeka kwamadolo;
- umkhawulo wokuhamba ngokuhlanganyela;
- ukuvalwa ngokuhlanganyela;
- ukunqwabelana koketshezi ngaphansi kwe-patella;
- ubuhlungu bamadolo.
Uma uhlangabezana nenye yalezi zimpawu, kunconywa ukuthi ubonane nodokotela wakho.
Ungayiqinisa Kanjani Idolo Lakho Ngaphambi Kokugijima - Ukuzivocavoca
Ukuzivocavoca umzimba kubaluleke kakhulu ekuqaleni, ngoba ikusize ujwayele ukugijima ngokushesha futhi uqine. Kepha noma kunjalo, akufanele unganaki ukufudumala ngaphambi kokugijima.
Lapho uxova amalunga wamadolo, kukhululwa ngamandla uketshezi lwe-synovial, okugcoba ilunga nokunciphisa umthwalo wokushaqeka emadolweni. Ungaqala ngokuzihlikihla okujwayelekile ngezintende zezandla zakho ezungeze i-kneecap imizuzu engu-2-3.
Ukwelula
Ukwelula okunamandla kuyingxenye ebalulekile yokuzifudumeza ngaphambi kokugijima. Imisipha engafudunyezi, engena-elastic isengozini enkulu yokulimala, futhi ibuye isebenzise amandla amaningi ngenkathi isebenza, okunciphisa kakhulu ukusebenza koqeqesho. Inkimbinkimbi yokwelula okuyisisekelo ifaka wonke ama-node nemisipha yokugijima eyinhloko.
Ukuzivocavoca okuyisisekelo:
- ukuzungeza ikhanda, izingalo, amadolo;
- ukuxuba nokuhluza amahlombe ehlombe;
- ezinye izikwele emlenzeni oweluliwe;
- kushintshana ngokucindezela amadolo kuye esifubeni;
- kushintshana ngokucindezela iqakala ezinqeni;
- sitshekisa umzimba ngemilenze eqondile, uthinta izinzwane ngebhulashi;
- ukushintshanisa ukushaya ngomlenze owodwa.
Ukwenza ukwelula okunamandla ngenkathi uhamba kukwenza kube ngempumelelo kakhulu, kukuvumela ukuthi ukwandise ukuphumula kwemisipha. Ukuqeqesha uhlelo lwe-musculoskeletal, futhi ikakhulukazi, imisipha ebamba amalunga emadolo, kunconywa ukwenza izivivinyo ezilandelayo.
Yima ngomlenze owodwa
- Emithini yendabuko yamaShayina, lo msebenzi ubizwa ngokuthi "Iqhude legolide limi ngomlenze owodwa."
- Kuyadingeka ukuthi ume kule ndawo imizuzu eminingana ngamehlo akho evaliwe.
- Ekuqaleni, ungama eduze kodonga noma olunye uxhaso, uma kunesidingo, unamathele kulo, kepha ngokuhamba kwesikhathi zama ukwenza ngaphandle kokusekelwa.
Ukuma endaweni engazinzile
- Ngokwenza umsebenzi owedlule, ungenza kube nzima kuwe.
- Ukuze wenze lokhu, udinga ukuma kwipulatifomu ekhethekile engazinzile noma okuthile okuthambile okuvela kuzindlela ezitholakalayo, ngokwesibonelo, umcamelo ogoqwe phakathi.
- Ngokufana nokuvivinya umzimba kokuqala, kufanele uzame ukugcina ibhalansi yakho umile ngomlenze owodwa.
Ukugxuma ngomlenze owodwa
- Ungenza izindlela eziyi-10-15 izikhathi eziningana, uphakamise kancane phansi bese ubuyela ngobumnene endaweni yayo yasekuqaleni.
- Ukugxuma ngakunye okulandelayo kufanele kuphindwe kuphela ngemuva kokubuyiselwa okuphelele kokulinganisa.
Umcibisholo Uyagxuma
- Ngalo msebenzi, udinga ukudweba phansi noma ucabange engqondweni yakho isikwele esincane, cishe u-20 * 20 cm.
- Okulandelayo, gxuma onyaweni olulodwa ukusuka ekhoneni kuye ekhoneni lalesi sikwele, kuqala ngokuhamba kwewashi, bese ulwa, kancane kancane ukwandisa ubude bezinhlangothi zalo nobude beqa, ngokulandelana.
Eqa ngokunqamulelana
Kwenziwa ngokufanayo nokuvivinya umzimba okwedlule, kuphela udinga ukugxuma ngokulandelana, ngokushintshana emlenzeni ngamunye.
Lezi zivivinyo zisiza ukuzinzisa ukuma komzimba, futhi amalunga edolo aphendula ngokushesha ekushintsheni okukuwo.
Ungagijima kanjani kahle ukuze ungalimazi amadolo akho?
Inqubo yokugijima, eyakhiwe yacwengisiswa ngesikhathi sokuqeqeshwa, iqukethe ikhono lomzimba, izinga lokuxhumana nokuzizwa komgijimi.
Isondo eligijimayo ukusongwa komlenze, ukuwuthwala, ukumisa kwawo nokuphinda umjikelezo. Ukuyenza kahle kuzoqinisekisa ukugijima okuphephe kakhulu ekulimaleni.
Elinye lamaphutha ajwayelekile ekusebenzeni ngamasu yilokho okubizwa ngokuthi "ukunamathela" konyawo phansi, esikhundleni sokuhlala bushelelezi kulo lonke unyawo. Lokhu kuyinto ebaluleke kakhulu eholela ekulimaleni kwamadolo kanye nasekuphazamisweni kohlelo lwemisipha. Ukuma komlenze kufanele kube ngaphansi kwesikhungo samandla adonsela phansi.
Ngokuma kwesimo somzimba, ukugoba okuqinile okuya phambili kwesifuba kubangela ukuzwa kokuwa, okwandisa umthwalo onyaweni lapho ufaka umlenze. Ukugoqa isiqu emuva kunomphumela omubi: umthwalo okhalweni nasemisipheni yethole uyanda. Konke lokhu kungaholela otshanini futhi kunciphise kakhulu ukusebenza kokuzivocavoca umzimba. Isigaxa kufanele sigcinwe siqondile, ngokuhambisana nomlenze osunduzayo.
Isisindo eseqile sinomthelela omubi emajoyintini amadolo. Ukugwema umthwalo omkhulu wokushaqeka, ngaphambi kokuqala ukugijima, kufanele ulungise indlela odla ngayo bese unaka imidlalo ethambile, njengokuhamba ngamandla noma ukubhukuda. Lokhu kuzokusiza ukuthi ukhiphe isisindo somzimba ngokweqile futhi ulungiselele umzimba wakho umthwalo osindayo womsebenzi.
Umgomo oyinhloko wamasu wokugijima ophephile nosebenzayo ukukwazi ukulalela umzimba wakho. Kuyadingeka ukuqonda ukuthi umthwalo ukhethwe kahle yini, noma ngabe inqubo yokusebenza ekhethiwe intofontofo, noma ngabe okokusebenza kukhululekile.
Izinhloso ezithile zokugijima zibekwa ngokususelwa ebangeni ofuna ukulinqoba nesipiliyoni. Ukugcina imithetho ethile, awukwazi ukulimaza impilo yakho kuphela, kepha futhi ungazuza ngokwandisa ithoni, ukukhuthazela, ukuqeqesha izindlela zokuphefumula nezinhliziyo.
