Kuyambira kuthamanga, anthu ambiri amakumana ndi zovuta m'maondo, kupweteka m'malo olumikizana ndi mitsempha. Vutoli lingakhudze osati oyamba kumene, komanso anthu otukuka omwe ali ndi nkhokwe yayikulu yamasewera osiyanasiyana omwe amachitiramo.
Zimayenderana ndi kufooka kwa mafupa a mawondo. Miyendo siyokonzeka kunyamula katunduyo kwakanthawi uku ikuyenda.
Wothamanga pose
Kuthamanga ndi katundu wambiri mthupi. Pogwira ntchito, thupi limayenera kukhala lolimba, lomwe limaperekedwa ndi minofu yambiri. Pali chinthu chotchedwa "runner pose". Ndikofunikira kuti izi zisasokonezeke.
Ndikofunika kusunga bwino thupi, i.e. nsanja yothandizira - mafupa a mchiuno ndi zonse zomwe zili pamwamba pake, zomwe ndi thupi, mapewa ndi mutu. Pofuna kupewa kufinya pachifuwa, potero kusokoneza kupuma kwathunthu, mapewa ayenera kumasuka.
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Zomwe zimayambitsa kupweteka kwamondo mukamathamanga
Pakhoza kukhala zifukwa zingapo zakumva kuwawa m'maondo mukamathamanga:
- minofu yosalimba. Moyo wongokhala, wongokhala chete umapangitsa kuti minofu isamagwirizane ndi malo amisili;
- kuvulala kwakanthawi kotalikirapo osati kwamafundo okhawo, komanso kumapazi, m'chiuno kapena kumbuyo. Kuti muthandizidwe, mutha kulumikizana ndi chiropractor;
- Zakudya zosayenera, zomwe zimabweretsa kusowa kwa mavitamini ndi mchere m'thupi. Zotsatira zake, kusinthika kwaminyewa yamalumikizidwe kumasokonezeka;
- Njira yothamanga yosankhidwa molakwika. Popeza palibe chilengedwe chonse, choyenera pamachitidwe aliwonse, ndikofunikira kusankha njira yabwino kwa inu nokha;
- Nsapato Zoyenera Pabwino: Nsapato iliyonse imakhala ndi moyo wothamanga, womwe wopanga amadzinenera. Nthawi zambiri, chiwerengerochi chimachepetsedwa ndi kutsatsa kuti zichulukitse malonda. Abwino kuthamanga - nsapato zokhala ndi ma insoles a mafupa;
- katundu wokwera kwambiri. Kuthamanga, monga masewera ena aliwonse, kumafuna kuphunzitsidwa bwino, pang'onopang'ono, ndi kupumula koyenera.
Mawonekedwe a bondo ndi ovuta. Maonekedwe a ma alamu aliwonse sangakhale ndi vuto lililonse, kapena atha kuwonetsa vuto lalikulu:
- kudina mu cholumikizira;
- bondo losweka;
- malire olowa sayenda;
- kutseka limodzi
- kudzikundikira madzimadzi pansi pa patella;
- kupweteka kwa bondo.
Mukakhala ndi izi, tikulimbikitsidwa kuti mukaonane ndi dokotala.
Momwe Mungalimbikitsire Bondo Lanu Musanathamange - Chitani Zochita
Kuchita masewera olimbitsa thupi ndikofunikira koyambirira, chifukwa kukuthandizani kuti muzolowere kuthamanga mofulumira ndikulimba. Koma mulimonsemo, simuyenera kunyalanyaza kutentha musanathamange.
Mukamagwada pamaondo, synovial fluid imamasulidwa mwachangu, kuthira mafuta olowa ndikuchepetsa nkhawa yomwe ili pamondo. Mutha kuyamba ndikupaka ndi manja anu mozungulira kneecap kwa mphindi 2-3.
Kutambasula
Kutambasula kwamphamvu ndi gawo lofunikira pakumva kutentha musanathamange. Minofu yosasunthika, yosakanikirana imatha kuvulazidwa kwambiri, komanso imagwiritsa ntchito mphamvu zambiri poyendetsa, zomwe zimachepetsa mphamvu yophunzitsira. Maofesi otambalala oyambira amaphatikizira mfundo zonse zazikulu ndi minofu.
Zochita zoyambira:
- kuzungulira kwa mutu, mikono, mawondo;
- kusakaniza ndi kusungunula masamba amapewa;
- squat osinthana ndi mwendo wokulirapo;
- kusinthana kukanikiza mawondo pachifuwa;
- kusinthana kukanikiza mwendo kumatako;
- kupendekeka kwa thupi ndi miyendo yowongoka, kukhudza zala zakumanja ndi burashi;
- kusinthanasinthana mwendo umodzi.
Kuyenda mwamphamvu poyenda kumapangitsa kuti zizigwira ntchito bwino, kukulolani kuti muchepetse kupumula kwa minofu. Kuti muphunzitse mafupa a mafupa, makamaka, minofu yomwe imagwira mafupa a bondo, tikulimbikitsidwa kuchita izi.
Imani ndi mwendo umodzi
- Mu mankhwala achi China, izi zimatchedwa "Tambala wagolide wayimirira mwendo umodzi."
- Ndikofunika kuyimirira pamalowo kwa mphindi zingapo maso anu atatsekedwa.
- Poyamba, mutha kuyima pafupi ndi khoma kapena chithandizo china, ngati kuli kofunikira, gwiritsitsani, koma pakapita nthawi yesetsani kuchita popanda kuthandizira.
Kuyimirira pamalo osakhazikika
- Mukamachita masewera olimbitsa thupi am'mbuyomu, mutha kudzipangira zovuta.
- Kuti muchite izi, muyenera kuyimirira papulatifomu yapadera yosakhazikika kapena china chofewa kuchokera pazomwe zilipo, mwachitsanzo, pilo wopindidwa pakati.
- Mofanana ndi masewera olimbitsa thupi oyamba, muyenera kuyesetsa kukhala olimba mutayimirira mwendo umodzi.
Kulumpha mwendo umodzi
- Mutha kuchita njira 10-15 kangapo, kungokweza pansi ndikubwerera modekha pamalo ake oyamba.
- Kulumpha kulikonse kumatsatira pokhapokha kubwezeretsa kwathunthu.
Kulumpha Mivi
- Pazochita izi, muyenera kujambula pansi kapena kulingalira m'malingaliro mwanu malo ang'onoang'ono, pafupifupi 20 * 20 cm.
- Kenako, lumphirani mwendo umodzi pakona pakona pakona pabwaloli, choyamba molunjika, kenako motsutsana, pang'onopang'ono kukulitsa kutalika kwa mbali zake ndi kutalika kwa kulumpha, motsatana.
Kulumpha mozungulira
Imachitidwanso chimodzimodzi ndi masewera olimbitsa thupi am'mbuyomu, koma muyenera kulumpha mozungulira, mosinthana mwendo uliwonse.
Zochita izi zimathandizira kukhazikika kwa thupi, ndipo mafupa a mawondo amayankha mwachangu kusintha kwake.
Momwe mungathamange moyenera kuti musavulaze mawondo anu?
Njira yothamanga, yopangidwa ndikuwongoleredwa panthawi yophunzitsidwa, imakhala ndi kuthekera kwakuthupi, mulingo wa mgwirizano komanso momwe wothamanga akumvera.
Mawilo othamanga ndikupinda mwendo, kunyamula kwake, kukhazikitsa kwake ndi kubwereza kwa kayendedwe kake. Kuchita molondola kumatsimikizira kuti pali chitetezo chabwinoko chovulaza.
Chimodzi mwazolakwika kwambiri pakuyendetsa njirayo ndi chomwe chimatchedwa "kumata" phazi pansi, m'malo mofikira bwino phazi lonse. Ichi ndichinthu chofunikira kwambiri chomwe chimabweretsa kuvulala kwamaondo ndi kusokonekera kwa minofu. Udindo wa mwendo uyenera kukhala wokhazikika pakatikati pa mphamvu yokoka.
Ponena za momwe thupi limakhalira, kukhota kolimba kwamtsogolo kumapangitsa kumva kugwa, komwe kumakulitsa katundu phazi poyika mwendo. Kupinda thunthu kumbuyo kumakhalanso ndi zotsatira zoyipa: katundu m'chiuno ndi minofu ya ng'ombe imakula. Zonsezi zimatha kubweretsa udzu ndikuchepetsa kwambiri kulimbitsa thupi. Thunthu liyenera kukhala lolunjika, mogwirizana ndi mwendo wokankha.
Kulemera kopitilira muyeso kumakhala ndi zovuta pamafundo am'maondo. Pofuna kuti musavutike kwambiri, musanathamange, muyenera kusintha zakudya zanu ndikukonda masewera ocheperako, monga kuyenda mwachangu kapena kusambira. Izi zikuthandizani kuti muchepetse kunenepa kwambiri ndikukonzekeretsani thupi lanu pantchito yolemetsa.
Mfundo yayikulu yogwiritsa ntchito njira yothamanga komanso yothandiza ndikumatha kumvera thupi lanu. Ndikofunika kumvetsetsa ngati katunduyo wasankhidwa bwino, ngati njira yoyendetsera ntchitoyo ndiyabwino, ngati zida zili bwino.
Zolinga zothamanga zenizeni zimakhazikitsidwa kutengera mtunda womwe mukufuna kuthana nawo ndikukumana nawo. Kusunga malamulo ena, sikuti kungovulaza thanzi lanu lokha, komanso kupindula ndi kukulitsa kamvekedwe, kupirira, kuphunzitsa machitidwe opuma ndi mtima.
