Ukuzifudumeza ngokuhlanganyela

Ukuzifudumeza ngaphambi kokuzivocavoca kuyingxenye edingekayo futhi ebaluleke kakhulu yanoma yimuphi umsebenzi womzimba ocabangayo. Njengoba ochwepheshe abaningi bezemidlalo abaziwayo bethi, ukufudumala ngaphandle kokuqeqeshwa kungcono kunokuziqeqesha ngaphandle kokuzifudumeza. Kungani kunjalo? Ake sizame ukuluqonda lolu daba bese sizinqumela ukuthi sizokwenza noma cha?

Kuyini ukufudumala ngokuhlanganyela?

Akukhona ngenhlanhla ukuthi ukufudumala oku-articular kubizwa kanjalo - umsebenzi walesi sakhiwo ukwandisa ukujikeleza kwegazi endaweni yamajoyinti amakhulu namancane omzimba. Kepha ungazikhohlisi: akunakwenzeka ukwelula amalunga ngaphandle kokuthinta imisipha. Khumbula ukuthi amalunga awalutho ngaphandle kwamalunga anganyakaziseka phakathi kwamathambo ohlaka lwamathambo, ahlelwe yimisipha yomzimba. Imisipha yezicubu iyona kuphela ekwaziyo ukusikwa okusebenzayo, okulawulwayo kusuka ohlelweni oluphakathi lwezinzwa.

Iphuzu lesibili ukunikezwa kwegazi okumpofu kakhulu emajoyintini. Izicubu ezihlanganayo ziminyene impela, imetabolism yayo ihamba kancane, ngakho-ke, ukukhiqizwa ketshezi lwe-intra-articular ekuphumuleni kuncane ngokwedlulele - empeleni, kuncane ngokwanele ukuhlinzeka ngesidingo se "lubrication" sezindawo zobuso. Ukuze kwandiswe ukukhiqizwa kwe-intra-articular fluid futhi, ngokufanele, kuthuthukiswe i-trophism yejoyini, kuyadingeka ukwandisa ukujikeleza kwegazi endaweni yalelijoyinti. Kanjani? Ngokwandisa ukunikezwa kwegazi emisipheni elizungezile.

Yini edingekayo ukwandisa ukwanda kwegazi emisipheni? Kulungile, yenza umsebenzi wemisipha, okungukuthi, wenze ukusikwa okusebenzayo.

Kumele kuqashelwe ukuthi ngokwanda kokujikeleza kwegazi emajoyintini, ukugcwala kwemisipha nge-extracellular fluid kuyanda, ngenxa yokuthi ukuqina kwalokhu kwamuva kuyanda. Okufanayo kusebenza kumathenda - izindawo lapho izintambo zemisipha zinamathela khona emathanjeni.

Izinzuzo zokuzifudumeza ngokuhlanganyela

Ngokususelwe kokungenhla, kunzima ukuphika izinzuzo eziphelele ezitholwa ngumsubathi uma engalunaki lolu hlobo lokuzifudumeza. Ake sizihlolisise. Ngakho-ke, izinzuzo zokuzifudumeza ngaphambi kokuzivocavoca zimi kanje:

1. Ngesikhathi sokwenza izivivinyo kulandela ukufudumala, amalunga omsubathi aguga kancane - ngokufanele, "impilo ende yezemidlalo" iyandiswa. Kubasubathi abangochwepheshe, nakwizimfundamakhwela eziqeqeshela ukugcina impilo yomzimba iyonke, leli iphuzu elibalulekile.
2. Ukufudumala okuhlangene okugcwele kunciphisa ubungozi bokulimala lapha nakalokhu. Ngokunjalo, amathuba okuphuma enqubeni yoqeqesho ayancipha. Lokhu kuyiqiniso ikakhulukazi kobuhle bokulungiselela imincintiswano ehlukahlukene.
3. Kumisipha esivele isetshenzisiwe, izinqubo zamakhemikhali zisebenza kakhulu, ngenxa yokuthi imisipha iyakwazi ukukhombisa amandla amakhulu. Ukusebenza kwemisebenzi yezemidlalo kukhuphuka nge-oda lobukhulu.
4. Ukuxhumeka kwe-neuromuscular (noma, ngendlela elula, ukuxhumana phakathi kobuchopho nemisipha) kuyaqina futhi kube ngcono ngenxa yokusetshenziswa kwamayunithi amaningi wezimoto, uma ukufudumeza okungacacisiwe kwenziwa ngaphambi komsebenzi omkhulu. Futhi, ngenxa yesimo esifanayo, ukuhlangana kwemisipha kuyathuthuka, okungukuthi, amandla emisipha "okusebenzisana" komunye nomunye, ngenkathi ehlunga (noma ephumuzayo) ukukhulisa ukusebenza kahle kwamandla emzamo.

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Ukuguqa amalunga

Manje ake siqhubekele kwizincomo ezisebenzayo zokwenza ukufudumala okuhlangene okugcwele. Ukuqonda okuphelele ngokwengeziwe ngalokho okufanele sikwenze, siyakhumbula ukuthi ukufudumala ngaphambi kokuqeqeshwa kufanele kuthinte wonke amalunga omzimba wethu. Kulokhu, sisebenzisa yonke imisipha, ngaleyo ndlela sithola zonke izinzuzo zalolu hlobo lokuzifudumeza, esikhulume ngazo ngenhla.

Ngezansi kunemithetho embalwa, ukugcinwa kwayo kuzosiza ekwenzeni amalunga wokuxova asebenze ngangokunokwenzeka.

Isikhundla sokuqala

Indawo efanelekile yokuqala ngesikhathi sokuzifudumeza ibukeka kanjena: ukuma, izinyawo ububanzi ububanzi emahlombe, izandla zilenga ngokukhululeka emzimbeni, noma ziboshwe ebhande. Umzimba ukhululekile. Siphefumula esiswini.

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I-Top Down

Ukulandelana kokusebenza komzimba kubalulekile. Ukulandelana okusetshenziswa kakhulu kusuka phezulu kuye phansi. Ngakho-ke, sinokuhleleka okuthile kokunyakaza: intamo-amahlombe-izindololwane-izandla-i-lumbar umgogodla-amajoyini we-hip-amalunga-amadolo-amaqakala. Izinketho yilezi:

• Uma ufudumala ngaphambi kokubambana, kufanele kunakwe ngokukhethekile umgogodla womlomo wesibeletho kanye namajoyini ebhande elingaphezulu lehlombe.

• Ngaphambi kokuqeqeshwa "kokushaqeka" - amalunga wezandla namajoyinti we-metacarpophalangeal (isibhakela); shins, amaqakala, izinzwane (taekwondo).

• Amalunga ehlombe nesinqe adinga ukunakekelwa okwengeziwe lapho kufudunyezwa ekuphakamiseni izinsimbi, ukuphakamisa amandla, njll.

Umgomo oyisisekelo ukufudumeza onke amalunga, kepha gxila kwababuthaka kakhulu noma kwabacindezeleke kakhulu.

Kusuka kokukhulu kuye kokuncane

Ngokombono we-physiology, kungaba yinto enengqondo ukufudumeza kuqala amalunga amakhulu, bese udlulela kwamancane - lokhu kungenxa ye-lymph ne-hemodynamics: ukuze ususe igazi "elimile" kanye ne-lymph ejoyinini elincane, kuyadingeka ukukhulula abaqoqi be-lymphatic ne-hemodynamic of a ububanzi obukhulu, futhi zitholakala eduze kwamalunga omzimba amakhulu. Ngokwemithetho ye-physiology, lapho umqokeleli esondela kakhulu phakathi nendawo yomzimba (nasenhliziyweni), kukhulu ngokwengeziwe. Ngakho-ke, ngaphezu kwezinye izinzuzo ezibalwe ngenhla kusuka ku-articular warm-up, sithola enye - ukwenza lula umsebenzi wemisipha yenhliziyo.

Eminye imithetho

Konke ukunyakaza okwenzayo kufanele kube bushelelezi - kuphela kulokhu usebenzisa imisipha ezungeze ijoyinti elungiselwayo. Ngaphezu kwalokho, ukunyakaza okunokhahlo okufakwe emigudwini engashiswanga (nakumathenda nawo) kungaholela ekulimaleni.

Ukuphefumula kufanele kube nokuzola, kujule futhi kuqhubeke. Akunasidingo sokucindezela, ubambe umoya wakho, uphefumule kakhulu, umemeza, okungenani ngesikhathi sokufudumala okuhlangene. Lokhu akusebenzi ngokuphelele. Isigqi sakho sokuphefumula kufanele sisheshe ngokwemvelo, ngokuvumelanisa nokushesha okuthile ekushayeni kwenhliziyo yakho.

Izinhlelo ezihlanganyelwe zokuzifudumeza

Namuhla, i-inthanethi ngokoqobo igcwele ukwehluka okuhlukahlukene kokusebenza ngokuhlanganyela. Cishe wonke umqeqeshi noma udokotela owaziwayo noma oncane unezinye zezinto azithandayo nezindlela zakhe zokwakha amalunga ngaphambi kokuqeqeshwa. Iphrojekthi yokufudumala ye-kung fu eyenziwe yiklabhu enegama elifanayo, ukufudumala okuhlangene kukaNorbekov, ukufudumala okuhlangene "Radabor" kuyaziwa. Kusuka kwesinye nalezi zakhiwo, ungathatha izivivinyo ezithile ezingaba wusizo kuwe.

Ukuzivocavoca ngokuhlanganyela kwamaShayina kufanele kukhulunywe ngokuhlukile. Mayelana nalolu hlobo lokuzifudumeza, kufanele kuthiwe luhlobo oluzimele lokuzivocavoca umzimba. Kunemikhuba eminingi eyahlukene yamaShayina yale nkomba, futhi ngokungangabazeki iyasebenziseka empilweni yomzimba.

Yonke le mikhuba mihle, kepha sibheka lezi zinkimbinkimbi ezimbili ezichazwe ngezansi njengezindlela ezingcono kakhulu zokuzifudumeza ngokuhlanganyela kulabo ababambe iqhaza ekuphambaneni nasekuqiniseni komzimba. Lokhu okubizwa nge- “boxing” ukufudumeza nokufudumeza ubuciko bempi obuhlanganisiwe. Sikumema ukuthi uzijwayeze nabo, ngemuva kwalokho ungazikhethela wena ukuthi yini ekufanele kakhulu. Kungenzeka ukuthi ngeke waneliseke nganoma yiziphi izinketho ezihlongozwayo. Kulokhu, siphakamisa ukuthi wena, usebenzisa imithetho ebekwe ku-athikili, ukhethe isethi yakho yokuzivocavoca ezokulungela.

Ukuzivocavoca okujwayelekile

Ukukhethwa kokuzivocavoca okuyisisekelo kokuzibandakanya ngokuhlanganyela. Ngokwesiko sizenza kusukela phezulu kuye phansi.

"Ukuzifudumeza isibhakela"

1. Ukugijima ngejubane elilula - imizuzu engu-3-5.
2. Isikhundla sokuqala: ukuma, izinyawo ububanzi behlombe. Yenza isethi yokunyakaza emgogodleni womlomo wesibeletho: i-flexion-extension, ikhanda litshekisa kwesokunxele-kwesokudla, ukuzungezisa ikhanda kwesobunxele kwesokudla.
3. Indawo yokuqala iyafana, kepha manje jikelezisa amalunga ehlombe emuva naphambili.
4. Okulandelayo, iya ekuphendukeni emajoyini endololwana emuva naphambili.
5. Lokhu kulandelwa ukudonsela phambili nokubuyela emuva emuva emuva; bese uphendulela umzimba emuva naphambili ngenxa yokunyakaza okusontekile emgogodleni we-lumbar. Lapha, ukuthambekela kwenziwa ngesandla esithinta uzwane lomlenze ohlukile.
6. Zungezisa ukhalo lubheke phezulu kwesobunxele nakwesokudla.
7. Yenza ukujikeleza emajoyini amadolo - okokuqala kuwo womabili ngasikhathi sinye, bese - ngedolo ngalinye ngokwehlukana.
8. Zungezisa amaqakala akho.
9. Qedela ukufudumeza ngokunyakaza okuyinkimbinkimbi. Lokhu kufanele kube ukunyakaza okuhlukile kusuka kuzwane kuya esithendeni nge-flexion kanyekanye nokwandiswa kwamalungu edolo ne-hip. Kulokhu, izindololwane zehlisiwe, kukhona okunye ukuhlikihla isandla okuhlangene, amalunga e-metacarpophalangeal, kanye nejoyini lesithupha (izindawo ezivame ukulimala kakhulu).

Imfudumalo yobuciko obuxubekile

1. Ukugijima ngejubane elilula imizuzu engu-3-5.
2. Isikhundla sokuqala: ukuma, izinyawo ububanzi behlombe. Yenza isethi yokunyakaza emgogodleni womlomo wesibeletho: i-flexion-extension, ikhanda litshekisa kwesokunxele-kwesokudla, ukujikeleza kwekhanda kwesokunxele-kwesokudla.
3. Indawo yokuqala iyafana. Zungezisa amalunga ehlombe emuva naphambili, bese wenza ukushwiba okuyindilinga ngobubanzi obukhulu emuva naphambili.
4. Okulandelayo, sebenzela amalunga endololwana - uwazungezise emuva naphambili.
5. Iya emgogodleni we-lumbar: yenza ama-10 bends emuva naphambili, bese wenza ukusonta okufanayo komzimba kuzindlela zombili. Yenza ama-bend diagonal ngesandla sakho uthinte uzwane lomlenze ohlukile.
6. Iya ngokujikeleza okuyindilinga kwesinqe, kuqala ohlangothini olulodwa, bese uya kolunye.
7. Ukwakha amalunga emilenze, jikisa umlenze wakho oqonde phambili, emuva, nangasemaceleni; ukujikeleza esihlangothini se-hip ngaphandle nangaphakathi.
8. Yenza ukujikeleza emajoyini amadolo: okokuqala kuzo zombili ngasikhathi sinye, bese ngokwehlukana.
9. Qhubeka nokunyakaza okujikelezayo emaqakaleni.
10. Shintsha indawo yokuqala: ukuhlala ngomlenze owodwa welulelwe phambili, isithende phansi, izinzwane zikhombe phezulu. Umlenze wesibili ugobile edolweni, isithende silele emgodini. Kulesi sikhundla, sitsheke ohlangothini lomlenze oweluliwe, uzama ukuthinta izinzwane ngeminwe yakho. Okulandelayo, shintsha ukuma kwemilenze bese uphinda ukugoba kolunye uhlangothi.
11. Isikhundla sokuqala naso sihleli, imilenze kuphela esakazeke ngangokunokwenzeka, amalunga wamadolo aqondiswa. Yenza okunye ukuthambekela emlenzeni ngamunye, bese phakathi kwawo, uzama ukusondeza isifuba sakho eduze ngangokunokwenzeka phansi.
12. Isikhundla sokuqala: ukuhlala, umlenze owodwa ubekwe eceleni walala phansi. Umlenze wesibili ugobile emadolweni, isithende sithinta indawo engaphandle yomsipha we-gluteus maximus wegama elifanayo. Lungisa lesi sikhundla amashumi ambalwa wemizuzwana.
13. Isikhundla sokuqala: ukuhlala phansi, amadolo agobile, i-pelvis iphakathi kwezithende. Ukuzisiza ngezandla zakho, zama ukubuyisela umzimba wakho emuva (futhi) ungene endaweni yokulala.
14. Ekugcineni, yenza ukunyakaza okuyinkimbinkimbi: ukunyakaza okuhlukile kusuka kuzwane kuya esithendeni nge-flexion kanyekanye nokwandiswa kwamalungu edolo ne-hip. Kulokhu, izindololwane zehlisiwe, kukhona okunye ukuxubana kwesandla, amalunga e-metacarpophalangeal, ilunga lesithupha, kokubili ezandleni nasemilenzeni. I-phalanx kufanele ikhungatheke ngokoqobo ngokuhamba kwezinyawo okuzayo naphansi.

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