Zomwe zimachitika maondo akapweteka ataphunzitsidwa sizosangalatsa, ndipo nthawi zina zimakhala zowopsa. Inde, kupweteka kumatha kukhala chifukwa chakuchita khama kwambiri kapena kupumula kokwanira, koma palibe zomwe zinganyalanyazidwe. Munkhaniyi, tilemba zonse zomwe zimayambitsa kupweteka kwa bondo mutatha kuchita masewera olimbitsa thupi, komanso kukuwuzani momwe mungathetsere mavutowa.
Kuchita masewera olimbitsa thupi kuyenera kukhala kopindulitsa thupi, ndipo osavulaza ayi. Ngati pambuyo pa makalasi pali china chake chikupweteka, kwinakwake zomwe zikuchitika sizikuyenda momwe ziyenera kukhalira. Madandaulo a mawondo ndi amodzi mwamadandaulo ofala. Chifukwa chiyani zili choncho? Chifukwa amagwira ntchito zosiyanasiyana - masewera othamanga, masewera olimba, kulimbitsa thupi, masewera andewu, ndi zina zambiri. Bondo limodzi, mwatsoka, ndi limodzi mwazovuta kwambiri. Ndiye chifukwa chiyani mawondo amatha kupweteka mutachita masewera olimbitsa thupi komanso kukhala athanzi, tiyeni tinene zifukwa zake.
Chifukwa chiyani mawondo amapweteka?
Choyamba, tiyeni titsutse chikhulupiriro chofala chakuti sizachilendo kukhala ndi ululu wamondo ukatha. Mwachita bwino, amatero, adaphunzitsa bwino. Awa ndi malingaliro olakwika kwathunthu, komanso owopsa. Kunyalanyaza chizindikiro, ndipo kupweteka ndi chizindikiro kuchokera m'thupi kuti china chake chikulakwika, chitha kubweretsa zovuta, chifukwa chake masewera amatha kuiwalika.
Chifukwa chake, ngati maondo anu akupweteka mukachita masewera olimbitsa thupi, chifukwa chake chitha kukhala ichi:
- Katundu wambiri. Kuphatikizika kwa bondo ndikumanga modabwitsa komwe kumatha kuthandizira kulemera kwa thupi ndi kupanikizika poyenda. Komabe, kuthekera kwake sikumatha. Ngati munthu amachita masewera olimbitsa thupi pafupipafupi komanso mwamphamvu, ndipo samadzipatsa nthawi yokwanira kuti achire, minofu yamkati ndi minyewa yolumikizira imatha kutupa. Chomvetsa chisoni kwambiri chifukwa chonyalanyaza vutoli ndikuwonongeratu khungu ndi kupunduka kwa mafupa.
- Zosintha zokhudzana ndi zaka. Bondo la mwana limapweteka kwambiri atangolimbitsa thupi kuposa wamkulu pambuyo pa zaka 35. Tsoka ilo, ichi ndi chowonadi chotsimikizika - ndi zaka, kupanga kwa munthu kolajeni kumachepa. Pakadali pano, chomalizirachi ndiye gawo lalikulu la madzimadzi olumikizana, omwe amaletsa kutuluka kwa karoti.
- Mawotchi kuwonongeka chifukwa cha zoopsa. Chilichonse ndichabwino - mutha kuvulaza bondo lanu, ndichifukwa chake limapweteka. Ngati mwatambasuladi, kusunthika, kugunda cholumikizira, nthawi yomweyo mudzionetsere kwa dokotala wa mafupa. Osadzipangira mankhwala.
- Kutupa komwe kumayambitsidwa ndi matenda enaake. Tikulankhula za njira zoyendetsera, kuvulala, kupindika ndi zowawa zomwe zakhala zikunyalanyazidwa kwa nthawi yayitali. Kutupa uku kumatchedwa bursitis. Amayambanso chifukwa cha matenda, chitetezo chofooka, kuchuluka kwambiri, kupsinjika, kuchepa kwa mavitamini, hypothermia, ndi nkhanza za zizolowezi zoyipa. Kuwonetseredwa ndi kuwawa kwakukulu pamagulu olumikizana ndi atrophy yathunthu ya minofu yozungulira. Kuphatikiza pa bursitis, matenda ena amapezeka - synovitis (kudzikundikira kwamadzimadzi olumikizana), tendinitis (kutukusira kwa tendon), arthrosis (matenda osatha a chikho cha articular)
- Kulemera kwambiri. Tsoka ilo, anthu onenepa kwambiri amakhala ndi ululu wamabondo ambiri akatha kuchita masewera olimbitsa thupi kuposa anthu oyenera. Gramu iliyonse yowonjezerapo imabweretsa kupsinjika kowonjezera pamalumikizidwe, ndipo molumikizana ndi zochitika zolimbitsa thupi, zotsatira zake ndizowononga
- Kulephera kutsatira njira zolimbitsa thupi. Ngati bondo lanu limapweteka mukamasinthasintha mukamaliza maphunziro, mwina simukugwiritsa ntchito njirayi moyenera. Funsani wophunzitsa kapena wothamanga waluso kuti akuyang'anireni nthawi zonse za squat.
- Ngati bondo lanu limapweteka mutayenda miyendo yanu, mwina mwasankha nsapato zolakwika. Sneakers ayenera kukula, ndi mapazi a mafupa, ofewa, osati olemera. Nthawi yomweyo, nsapato zachisanu zimasiyana ndi anzawo mchilimwe.
- Matenda a mafupa omwe amayamba chifukwa cha chibadwa. Mapazi apansi a banal amapangitsa kuti kneecap ilowe mkati ikamawerama, yomwe, pansi pa katundu wolemera, pamapeto pake imabweretsa kupweteka kwambiri.
Zothetsera
Pamwambapa, tidawauza zifukwa zomwe anthu amapwetekera mawondo ataphunzitsidwa. Monga mukuwonera, wothamangayo nthawi zambiri amakhala wolakwa, yemwe sasamala zaumoyo wake ndipo samatsata njirayi. Tiyeni tiwone zoyenera kuchita ngati maondo anu akupweteka mukamaliza kulimbitsa thupi pazifukwa izi pamwambapa:
- Pakakhala katundu wambiri, zachidziwikire, ziyenera kuchepetsedwa. Unikani ndandanda yanu kuti muwonetsetse kuti pali kupumula pakati pa masiku onse ophunzitsira. Maphunzirowa angafunikenso kusintha. Lolani maondo anu kuti asatenge nawo gawo pantchito iliyonse. Ngati mukumva kupweteka kwambiri, perekani kuzizira kophatikizana kawiri patsiku kwa kotala la ola limodzi. Kuti muchepetse kutupa, gonani pabedi ndi miyendo yanu mmwamba. Mutha kugwiritsa ntchito mafuta apadera opweteka m'mondo mukatha kuchita masewera olimbitsa thupi. Kumbukirani, ndi dokotala yekha yemwe angadziwe molondola momwe angachiritse mawondo.
- Kulimbana ndi nthawi ndichabechabe, olembapo angapo analemba izi. Pambuyo pa zaka 35, othamanga onse amalangizidwa kuti azimwa nthawi ndi nthawi ma gelatin ndi ma collagen okhala ndi zowonjezera, zomwe zimalimbitsa mitsempha, minyewa, mafupa komanso kupewa kuwonongeka kwa mafupa. Motsogozedwa ndi dokotala, mutha kutenga maphunziro a electrophoresis, kutikita minofu, ndi zina zambiri kangapo pachaka.
- Pakakhala kuvulala, m'pofunika kulepheretsa olowa kwambiri. Ngati simukuyenda bwino, itanani ambulansi molunjika kumalo ochitira masewera olimbitsa thupi. Pofuna kupewa udzu, osasiya kutentha ndi kuzizira, ndikutsatira mosamala njira yanu pochita masewera olimbitsa thupi. Izi ndizowona makamaka pakugwira ntchito zolemera. Mwa njira, mutatha kuchita masewera olimbitsa thupi, bandeji yopangidwa ndi zomangira zotanuka imapulumutsa bwino mawondo.
- Pofuna kupewa kusintha kwa kutupa kwakukulu (bursitis, synovitis, tendonitis) mpaka nthawi yayitali, chitani munthawi yake. Musagwiritse ntchito mopitirira muyeso kutentha ndi kupweteka kwa mafuta, chifukwa amangotenga chizindikiro, osati chomwe chimayambitsa. Otsatirawa adzatsimikiziridwa molondola ndi dokotala woyenerera.
- Samalani zakudya zanu, idyani chakudya choyenera. Ngati mukulemera kwambiri, musagwiritse ntchito mopepuka chakudya chambiri komanso mafuta. Ndi kulemera kwambiri, masewera olimbitsa thupi ambiri amatsutsana. Onetsetsani kuti simukuzolowera chimodzi mwazomwezi.
- Ngati simukudziwa choti muchite, popeza mawondo anu amapweteka nthawi zonse mukatha kulimbitsa thupi, ngakhale mutakhala ndi njira yolondola, kungakhale koyenera kuti ntchito yawo ikhale yosavuta. Pewani kudumpha kwakanthawi, kuthamanga, ndi zochitika zina zomwe zimakweza mapazi anu onse pansi kuchokera pulogalamuyi. Gwiritsitsani chiwembucho - chochepera, koma zambiri. Ngati palibe zotsatirapo, onani dokotala.
- Gulani zida zamasewera zabwino;
- Imwani madzi ambiri. Kumbukirani kuti mutha kumwa madzi mukamachita masewera olimbitsa thupi, koma moyenera;
- Ngati mwakhala mukukumana ndi mavuto m'maondo m'mbuyomu, pewani kudandaula komanso kuphunzira kwambiri. Musaiwale za kupumula bwino ndikuwonetsetsa zakudya zanu. Idyani nyama yosungunuka ndi gelatin, nkutilitseni mafupa a ng'ombe.
Ngati bondo latupa, titani?
Chifukwa chake, tafufuza zochitika zonse zomwe pambuyo pakuphunzitsidwa zimapweteka pansi pa bondo. Ndikofunikanso kukambirana mutu wina - kutupa. Ndi iye, amene si kuchepa ndi ululu kuwonjezeka, nthawi zambiri limasonyeza vuto lalikulu.
Kodi bondo limakula liti?
- Ngati wavulala. Poterepa, kneecap ataphunzitsidwa imapweteka kwambiri kotero kuti ndikosatheka kupirira;
- Matenda kutupa kwa malo. Zikatero, mawondo amapweteka kwambiri ngakhale mwezi utatha maphunziro, makamaka ngati sanalandire chithandizo;
- Kukula kwa nyamakazi kapena nyamakazi. Poyamba, chichereŵechereŵe chimawonongedwa, chomwe chimakakamiza bondo kuyamwa likamayenda. Zotsatira zake, olowa amasiya kuyenda komanso kupunduka. Kachiwiri, crunch zachilendo zimawonedwa m'mawa, bondo limachita dzanzi, limakhala lofooka. Pambuyo pake, mwendo ukhoza kupindika.
Kuphatikiza pa kutupa, nthawi zambiri pamakhala kufiira kwamphamvu m'derali, kupweteka mukapanikizika, komanso kutentha kwa thupi. Chikhalidwe cha ululu chimasiyanasiyana. Wina atatha kulimbitsa thupi amamva kupweteka kumbuyo kwa bondo, pomwe wina amamva kupweteka kwambiri mu calyx yomwe imachita kugwedezeka.
Chizindikiro chilichonse chotere ndi chifukwa chomveka chokayendera dokotala wa mafupa.
Chitetezo mu holo
Kutsata malamulo osavuta kumawonjezera mwayi woti ziwalo zanu zisungike bwino. Ngakhale ndimphamvu zolimbitsa thupi nthawi zonse.
- Pakati pa ma squat aliwonse, mawondo sayenera kupitirira mzere wazala;
- Mu gawo lapamwamba, mutakweza, musatambasule bwino bondo. Ikhalebe yopindika;
- Pakati pa ma squat, nthawi zonse khalani kumbuyo msana, koma mutha kupindika pang'ono kumbuyo;
- Osatembenuza mawondo anu kumbali pamene mukukanikiza. Nthawi zonse muziyenda chimodzimodzi.
Kumbukirani, ngati bondo lanu likupweteka, ngakhale mutachita masewera olimbitsa thupi panjinga yoyima, musanyalanyaze chizindikirocho. Matenda a cartilage sanabwezeretsedwe, chifukwa chake olumikizana omwe awonongedwa amayenera kusinthidwa ndi oyipangira. Ndipo iyi ndi ntchito yotsika mtengo kwambiri. Masewera olimbitsa thupi ndi mphamvu akuyenera kuchitidwa moyenera komanso mopanda kutentheka. Pewani kuchita masewera olimbitsa thupi omwe amaika kupsinjika kwachilendo pamagulu. Gwiritsani ntchito zolemera zokwanira ndikugwiritsa ntchito zokutira bondo. Khalani wathanzi!
