Uma ubheka imishini yezemidlalo, kunamaqembu amabili amakhulu alimaza abasubathi kaningi. Lawa ingemuva nemilenze. Futhi uma kulula ukonga umqolo wakho, ungavele ubeke ibhande elihle lokulungisa izinsimbi, kepha ngamadolo konke kuyinkimbinkimbi kancane. Uma amabhande ezemidlalo evunyelwe cishe kunoma imuphi umncintiswano, ngoba awuthinti ukusebenza kwangempela kokuzivocavoca, amaphedi wamadolo akuvumela ukuthi ulungise umlenze awakwazi ukusetshenziswa yonke indawo. Ake sicabangele lo mbuzo ngokuningiliziwe.
Ulwazi oluvamile
Amapayipi amadolo yimidlalo nemishini yezokwelapha eyenzelwe ukulungisa ukuhlangana kwamadolo. Zingasetshenziswa ezimweni ezintathu eziyinhloko:
- Ukwelashwa - empeleni, ngenxa yalokhu kwasungulwa. Umsebenzi oyinhloko wephedi enjalo yedolo ukulungisa ukujoyina endaweni efanele yokuphulukisa okuqhubekayo.
- Ezemidlalo - zenzelwe ukuvimbela ukulimala ngesikhathi sokukhuphuka okunzima.
- Zokuvimbela nsuku zonke. Kusetshenziswe ngabantu abakhuluphele ngokweqile ukunciphisa ukucindezeleka kumajoyini.
Ngaphezu kwalokho, zonke zinesakhiwo nesimo esifanayo.
Amapayipi amadolo anamahinji
Ngaphandle kokuthandwa kakhulu kwamaphakethe wamadolo anamahinji, amaqiniso amaningana kufanele aqaphele ngasikhathi sinye. Amapayipi amadolo afana nalawa abalulekile ekubambeni okuqinile. Ekuqaleni banesiqondiso sezokwelapha. Ukuhamba kwamahhala kwamadolo eceleni kwe-eksisi eyodwa kuqinisekiswa yimbobo ekhethekile.
Umsebenzi wabo omkhulu ukulungisa imisipha ukuze kugwemeke ukukhubazeka. Azenzelwe imithwalo esindayo (ukuphakamisa i-barbell ngaphezu kwamakhilogremu ayi-100), ngoba kulokhu, ukulungiswa ngokweqile kuzoba yingozi, futhi ukujoyina kuzoqala ukuguga.
Lawa amaphedi wamadolo wokugqoka nsuku zonke. Futhi, okubaluleke kakhulu, njengamabhandeshi okunwebeka, amaphedi wamadolo anamahenjisi ayenqatshelwe yimifelandawonye eminingi, njengoba ikuvumela ukuthi uthole inzuzo esikhungweni.
© Andrey Popov - isitokisi.adobe.com
Ungakhetha kanjani?
Ukukhetha amaphedi wamadolo, udinga ukucabangela izinhloso zakho namakhono wezezimali. Imvamisa ikhwalithi yephedi yedolo ayincikile kumkhiqizi. Ngesikhathi esifanayo, abakhiqizi abadumile banezinzuzo ezengeziwe ngesimo segridi enkulu yobukhulu. Khetha ngokuya ngemininingwane elandelayo:
- uhlobo;
- kuya ngohlobo lokulimala kwamadolo nezincomo zikadokotela;
- impahla;
- usayizi.
| Amapayipi amadolo | Isithombe | Uhlobo | Uhlobo lokulimala kwamadolo | Izinto | Usayizi | Umkhiqizi | Isilinganiso somsebenzisi | Intengo |
| IJIKITI ELILIYITHILI ELILUPHULELE LIYAUGUQOKA |  © titansupport.com | Iyalungisa | Isikhathi ngemuva kokuhlukaniswa | Indwangu e-elastic | Ifaniswe netafula | UTITAN | 8 | Cishe ama- $ 100 |
| ISBD DOLO LIYALEBA |  © sbd-usa.com | Ukucindezela | Ukulimala okuhlangene | Indwangu e-elastic | Ifaniswe ngokwetafula okungu-1 ngaphansi | I-SBD | 7 | Cishe ama- $ 100 |
| I-Sling Shot Knee Sleeve 2.0 |  © markbellslingshot.com | Ukwehla kwenani | I-Prophylactic | Indwangu e-elastic | Ifaniswe netafula | Indwayimane Shot | 9 | Cishe ama- $ 100 |
| Hlela kabusha 7051 |  © rehband.com | Iyalungisa | Isikhathi ngemuva kokuhlukaniswa | Indwangu e-elastic | Ifaniswe netafula | Hlanganisa kabusha | 6 | Cishe ama- $ 100 |
| Kuqiniswe idolo lokuwela ngamadolo elihlanganisiwe Rehband 7751 |  © rehband.com | Ukucindezela | Ukulimala okuhlangene | Indwangu e-elastic | Ifaniswe netafula | Hlanganisa kabusha | 7 | Cishe i-150 USD |
| Rocktape Red 5mm |  © rocktape.ru | Iyalungisa | Isikhathi ngemuva kokuhlukaniswa | Indwangu e-elastic | Ifaniswe ngokwetafula okungu-1 ngaphansi | Rocktape | 8 | <50 USD |
| Hlanganisa kabusha ama-Pink Ladies ka-105333 |  © rehband.com | Ukucindezela | Ukulimala okuhlangene | Indwangu e-elastic | Ifaniswe ngokwetafula okungu-1 ngaphansi | Hlanganisa kabusha | 7 | Cishe ama- $ 100 |
| Izindandatho zamadolo ze-ELEIKO |  © eleiko.com | Ukwehla kwenani | I-Prophylactic | Indwangu e-elastic | Ifaniswe ngokwetafula okungu-1 ngaphansi | I-ELEIKO | 9 | <50 USD |
Uhlobo
Njengoba sishilo phambilini, ama-pad pads ngokuvamile ahlukaniswa ngokuyalelwa kwawo. Kepha empeleni, ukwahlukana kujulile. Zonke zihlukaniswe zaba:
- Ukucindezela. Lolu wuhlobo lwamaphakethe wamadolo lapho sekwephuze kakhulu ukwenza noma yiluphi uhlobo lokuvimbela. Zifanele abantu asebevele benokulimala emadolweni futhi badinga ukukuvimbela ekusakazekeni ngokuqhubekayo. Okuvame ukusetshenziswa ekuphakamiseni amandla, njengoba ukuphakamisa izinsimbi ezinkulu kuzolimaza cishe bonke abaphakamisi.
© gonzalocalle - stock.adobe.com
- Ukwehla kwenani. Lawa amaphedi wamadolo afanayo ekuqaleni ayenzelwe abantu abakhuluphele ngokweqile. Kodwa-ke, uhla lwesicelo sabo lubanzi ngandlela thile. Ikakhulu, amaphedi wamadolo amunca ukushaqeka, ngenxa yokuqina kwawo, anciphisa umthelela edolweni ngesikhathi sokusebenza. Zisetshenziswa ngabagijimi abangochwepheshe ngesikhathi sokuziqeqesha, abadlali bebhola, abadlali be-basketball, abadlali bebhola lombhoxo kanye nabanqamuli beziphambano.
© sportpoint - stock.adobe.com
- Iyalungisa. Lolu hlobo lwamaphakethe wamadolo lwethulwa cishe kuwo wonke amajimu. Kunconywa ukuyigqoka ngaphambi kwezindlela ezisindayo. Amapayipi amadolo awadingeki ama-squats kuphela, kepha futhi cishe konke ukuvivinya umzimba okubandakanya imilenze futhi kufaka nezisindo ezisindayo. Ngisho nakwabathenjwayo, bazoba wusizo.
© mdbildes - stock.adobe.com
Izinto
Akudingeki ukuba uzihluphe kakhulu ngalokho okubhaliwe. Into esemqoka ukuthi izigqoko zamadolo ezemidlalo zikhululekile futhi ziqinile ngokwanele. Okusho ukuthi, lapho ukhetha, unake hhayi okokusebenza uqobo, kodwa ukuqina nokuqina kwawo.
Ngakho-ke, amanye amamodeli angavamile avinjelwe yimifelandawonye ngenxa yokuthi ukuqina kwawo kwenza ukuqothuka kube lula, afaniswa namabhandeshi ezemidlalo.
Usayizi
Usayizi wephedi yedolo unqunywa ngokuya ngemeshini yomkhiqizi enikeziwe. Into ukuthi zonke zinwebeka impela, okusho ukuthi zingabekwa kalula emlenzeni ongalingani nazo ngosayizi. Kodwa-ke, udinga ukuqonda ukuthi unganquma kanjani usayizi wephedi elifanele lamadolo, ukuze ngokuhamba kwesikhathi lingabi buhlungu kakhulu ngenkathi uhamba noma uzivocavoca umzimba.
Wonke amaphedi wamadolo alinganiswa ngamasentimitha. Ukuze unqume usayizi wakho, kwanele ukukala ukuzungeza kwamadolo. Kuma-weightlifters aqeqeshiwe, lesi sibalo sisukela ku-40 kuye kuma-cm 50. Kuyaqabukela lapho kudingeka amaphedi amadolo amakhulu.
Ezemidlalo amaphedi wamadolo, njengomthetho, adinga ukuthathwa ngosayizi omncane omncane. Ngaphezu kwalokho, into enqumayo lapho ukhetha iphedi yedolo kungenzeka ingabi yikhwalithi yayo nhlobo, kepha usayizi wemeshi, okukuvumela ukuthi unqume ukuthi ungazikhethela ngokunembile kanjani okokusebenza.
Ngokuqondene namafemu nabakhiqizi, konke kucishe kufane lapha. Lesi sigaba siwuhlobo kuphela, kwesinye isikhathi sihlala isikhathi eside. Ungagxila hhayi kumkhiqizo, kepha kuzibuyekezo zesithangami.
Izimo
Amaphedi wamadolo ezemidlalo awahloselwe ukugqokwa ngaso sonke isikhathi. Zinezimo eziningi zokuphikisana ezizwela ikakhulukazi kubantu abaneminyaka engaphezu kwengu-30 ubudala:
- Okokuqala, yi-osteoarthritis. Uma une-fragility eyandayo yesembozo samathambo, khona-ke kungenzeka ukuthi ukugqokwa njalo kwamaphakethe wamadolo ezemidlalo kuzoholela eqinisweni lokuthi amathambo akho uqobo akhubazekile. Leli yithuba elincane kakhulu. Futhi kuthinta kuphela ukulungiswa kwamaphakethe wamadolo ezemidlalo.
- Owesibili yimithambo ye-varicose. Endabeni yemithambo ye-varicose, kukhona into efana nokuvuvukala kwemilenze. Kubangelwa ngenxa yokuthi igazi eliningi ligobhoza liye emilenzeni kunalapho liphuma ngeyunithi ngayinye yesikhathi. Ngakho-ke, ukugqoka amaphakethe wamadolo kungaholela kalula ekwakhiweni kwepulagi enobuthi nokuwohloka kwesimo. Kulokhu, amaphedi wamadolo agqokwa kuphela ngesikhathi sokuzivumelanisa ngemuva kokulimala. Futhi ama-pads we-prophylactic amadolo agqokwa kuphela ngaphambi kwendlela uqobo. Kodwa-ke, abantu abaphethwe yimithambo ye-varicose imvamisa abahlobene nezikwele ezingaphezu kwamakhilogremu angama-20.
© WavebreakmediaMicro - stock.adobe.com
Umphumela
Khumbula ukuthi ukuxwayiswa kusengaphambili kuhlonyiwe. Iningi lamaphakethe wamadolo livunyelwe ngohulumeni, okuyinto engenzeki ngamabhandeshi anwebekayo. Lokhu kunika inzuzo ethile kubasubathi abancintisanayo, ngoba kungenzeka bangabi nezinkinga zesifo esibuhlungu, futhi amaphakethe wamadolo ngokwawo alungisa ngokuphelele i-trajectory, ethi, ngokwethiyori, ivumela okuncane, kepha ukwenza ngcono ukusebenza kokuzivocavoca.
Amapayipi edolo leCrossFit angaba ukumunca ukushaqeka noma ukushaqeka kwamaphakethe wamadolo.
Khumbula ukuthi amaphedi wamadolo akuzona izingubo zansuku zonke. Bazigqoka ezimweni ezimbili kuphela:
- yokulungisa amalunga nemisipha ngesikhathi sokululama ekulimaleni;
- ukuvimbela, ukuze ungalimazi imisipha yedolo futhi ungaphenduki amalunga.
Yini engingayisho ekugcineni maqondana nokuthi imaphi amaphedi wamadolo okufanele uwakhetha nokuthi yikuphi okungcono. Ngeshwa, konke kukodwa lapha. Khumbula ukuthi iphedi yedolo lokuphrinta ikhethwa ngosayizi, kepha eyezemidlalo ithathwa ngosayizi omncane, yile ndlela kuphela engakuvikela ngayo ekulimaleni.
