Lero tikambirana za zida zamasewera, zomwe zasintha bandeji yakale yotanuka, yomwe ndi matepi. Ndi chiyani ndipo othamanga amakono amawafuna, ndi chiyani ndipo amagwiritsidwa ntchito bwanji? Chabwino, ndipo, mwina, tidzayankha funso lofunika kwambiri: kodi tepi ya kinesio ndiwothandizadi pa maphunziro kapena ndi nsalu yotchuka chabe?
Kodi ndi za chiyani?
Chifukwa chake, matepi sakhala atsopano. Kwa nthawi yoyamba adalankhula za iwo ngati chida chapadera chothandizira kulumikizana mafupa, pafupifupi zaka zana zapitazo. Pomwepo panali bandeji yosavuta kumva. Anagwiritsidwa ntchito pokhapokha atavulala, zitha kuthandiza kukonza cholumikizira nthawi yolumikizana ya mafupa m'malo oyenda a thupi. Komabe, momwe amagwiritsidwira ntchito ndiye adazindikira muukatswiri wamagetsi. Poona izi, adayamba kusintha pang'onopang'ono, kufikira mitundu ndi mitundu yamakono.
Ponena za kinesio taping, ndi njira yoletsera ndikuchiza kuvulala kwamafundo, mitsempha ndi minyewa, yomwe imakonza dera lomwe lili ndi vuto. Nthawi yomweyo, kujambula kwa kinesio sikuchepetsa kuchepa kwa ziwalo zolumikizana komanso zapafupi, zomwe zimasiyanitsa ndi matepi wamba. Ichi ndichifukwa chake njirayi yafalikira ku CrossFit, chifukwa chosunga mayendedwe ambiri pomwe akukonza olowa.
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Chifukwa chake, matepi amtundu wanji pamasewera:
- Kukhazikika kwa mafupa a mawondo musanathamange. Mosiyana ndi mitundu ina, si zida zamasewera, chifukwa chake zitha kugwiritsidwa ntchito pamipikisano ina.
- Kuchepetsa zoopsa panthawi yochita masewera olimbitsa thupi.
- Kukhoza kuthana ndi kuvulala kwamalumikizidwe (komwe, sichabwino).
- Ikuthandizani kuti mupewe kukangana kosafunikira pamalumikizidwe mukamagwira ntchito zolemera zazikulu.
- Amachepetsa matenda opweteka.
- Amachepetsa kuthekera kophatikizana komanso kuvulala kofananira komwe kumakhudzana ndi izi.
Mwachilengedwe, mitundu yosiyanasiyana ya matepi imagwiritsidwa ntchito mosiyanasiyana. Momwe mungagwiritsire ntchito tepi moyenera komanso iti yomwe mungasankhe pazolinga zanu? Zonse zimatengera malo omwe ali ovuta kwa inu, ngati mukufuna kupewa kapena, mosiyana, chithandizo:
- Pofuna kupewa, tepi yachikale ndiyabwino.
- Kuti muwonjezere magwiridwe antchito mu maphunziro, muyenera tepi yolimba.
- Pazithandizo mukamayenda, yankho loyenera ndi tepi yamadzi, yomwe nthawi zambiri imaphatikizapo mankhwala owonjezera am'deralo.
Zofunika! Ngakhale zili ndi zotsatirapo zonse komanso kuwunika koyenera, kujambula kulibe umboni uliwonse. Kafukufuku wodziyimira pawokha akuwonetsa mwina kusowa kwathunthu, kapena kuti zotsatirazo ndizochepa kwambiri kotero kuti sizingakhale zothandiza kuchipatala. Ndiye chifukwa chake kuli koyenera kulingalira mosamala musanagwiritse ntchito chipangizochi.
Momwe mungalembetsere?
Apa, zonse zimakhala zovuta kwambiri. Njira yogwiritsira ntchito ndikuchotsa imatha kusiyanasiyana kutengera mtundu wa tepi. Tiyeni tiwone momwe tingamangirire bwino tepi yamapangidwe achikale:
- Choyamba, muyenera kukonza chophatikizira pamalo omwe angalepheretse kuyenda.
- Kuphatikiza apo, poyambira kumasula tepiyo, mosamala bwino m'mphepete mwake kuchokera pagawo lokhazikika la cholumikizacho.
- Timakulunga molumikizira mwamphamvu kuti tithandizire kukonza.
- Dulani tepi yonseyo.
Komabe, tikulimbikitsidwa kuti musagwiritse ntchito tepi nokha, koma kukhulupirira akatswiri - madotolo komanso aphunzitsi ophunzitsidwa bwino. Iyi ndiye njira yokhayo yotsimikizira kuti palibe zoyipa zilizonse.
Pali tepi yamadzi - ndi chiyani? Zomwe ma polima amafanana ndi tepi yakale. Kusiyana kokha ndikuti kumawumitsa kokha ndi oxidizing m'mlengalenga, yomwe imalola kuti igwiritsidwe ntchito m'malo ovuta kufikako, mwachitsanzo, kuigwiritsa ntchito phazi, kuthetsa ululu popanda kuponderezana mwamphamvu mwendo.
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Matepi abwino kwambiri pamasewera
Poganizira matepi amasewera pamasewera, muyenera kumvetsetsa kuti ndikuwonjezereka kwa kutchuka kwa izi, kuchuluka kwachinyengo kapena zinthu zosakwanira zawonekera, chifukwa chake muyenera kusankha zabwino kwambiri, koma muyenera kudziwa ngati feduro likuloledwa kugwiritsa ntchito tepi yotere ya minofu pamipikisano.
| Chitsanzo | Mtundu wa tepi | Kumasuka | Thandizani kuchita masewera olimbitsa thupi | Akukonzekera | Kuchulukitsitsa | Kodi ndizololedwa ndi federation | Kuvala chitonthozo | Zolemba zonse |
| Anyani | Kutanuka kwakale | Zabwino kwambiri | Sichithandiza pakuchita masewera olimbitsa thupi, imangochepetsa matenda opweteka pakakhala kulemedwa kwakukulu mukatenga zolemera zolemera. | Sichikonzekera cholumikizira, chimangophimba modekha. Sikuchepetsa chiopsezo chovulala mukamachita ma crossfit complexes. | Kugonjetsedwa ndi kung'amba | Oletsedwa ndi federation, chifukwa amachepetsa katunduyo komanso mwaukadaulo amakulolani kulemera ndi projekiti. | Zabwino | 7 mwa 10 |
| BBtape | Kutanuka kwakale | Zoipa | Sichithandiza pakuchita masewera olimbitsa thupi, imangochepetsa matenda opweteka pakakhala kulemedwa kwakukulu mukatenga zolemera zolemera. | Sichikonzekera cholumikizira, chimangophimba modekha. Sichepetsa chiopsezo chovulala mukamachita ma crossfit complexes. | Kugonjetsedwa ndi kung'amba | Oletsedwa ndi federation, chifukwa amachepetsa katunduyo komanso mwaukadaulo amakulolani kulemera ndi projekiti. | Pakati | 3 mwa 10 |
| Matepi owoloka | Kutanuka kwakale | Zabwino kwambiri | Sichithandiza pakuchita masewera olimbitsa thupi, imangochepetsa matenda opweteka pakakhala kulemedwa kwakukulu mukatenga zolemera zolemera. | Sichikonzekera cholumikizira, chimangophimba modekha. Sichepetsa chiopsezo chovulala mukamachita ma crossfit complexes. | Kutsika kocheperako - osang'amba kugonjetsedwa | Oletsedwa ndi federation, chifukwa amachepetsa katunduyo komanso mwaukadaulo amakulolani kulemera ndi projekiti. | Zabwino | 6 mwa khumi |
| Epos rayon | Zamadzimadzi | – | Sichithandiza pakuchita masewera olimbitsa thupi, imangochepetsa matenda opweteka pakakhala kulemedwa kwakukulu mukatenga zolemera zolemera. | Sichikonzekera cholumikizira, chimangophimba modekha. Sichepetsa chiopsezo chovulala mukamachita ma crossfit complexes. | Kutsika kocheperako - osang'amba kugonjetsedwa | Oletsedwa ndi federation, chifukwa amachepetsa katunduyo komanso mwaukadaulo amakulolani kuti muchepetse projekitiyo. | Samva pakatha mphindi 10 atavala | 8 mwa 10 |
| Tepi ya Epos | Kutanuka kwakale | Zabwino kwambiri | Sichikuthandizira pakuchita masewera olimbitsa thupi, imangochepetsa matenda opweteka pakakhala kulemera kwakukulu mukatenga zolemera zolemera. | Sichikonzekera cholumikizira, chimangophimba modekha. Sichepetsa chiopsezo chovulala mukamachita ma crossfit complexes. | Kugonjetsedwa ndi kung'amba | Oletsedwa ndi federation, chifukwa amachepetsa katunduyo komanso mwaukadaulo amakulolani kulemera ndi projekiti. | Zabwino | 8 mwa 10 |
| Tepi ya Epos ya WK | Mwakhama inelastic | Zoipa | Amathandizira kuchita masewera olimbitsa thupi, amagwira ntchito ngati tepi yokonzekera, yomwe imakupatsani mwayi woponyera zolemera 5-10 kilogalamu pa bar. | Amakonza olowa. Amachepetsa matenda opweteka, omwe amapangidwira chithandizo chothandizira, amathandizira kuchepetsa ngozi yovulaza panthawi yochita masewera olimbitsa thupi. | Kutsika kocheperako - osang'amba kugonjetsedwa | Oletsedwa ndi federation, chifukwa amachepetsa katunduyo komanso mwaukadaulo amakulolani kuti muchepetse projekitiyo. | Samva pakatha mphindi 10 atavala | 4 mwa khumi |
| Kinesio | Mwakhama inelastic | Zabwino kwambiri | Sichikuthandizira pakuchita masewera olimbitsa thupi, imangochepetsa matenda opweteka pakakhala kulemera kwakukulu mukatenga zolemera zolemera. | Sichikonzekera cholumikizira, chimangophimba modekha. Sichepetsa chiopsezo chovulala mukamachita ma crossfit complexes. | Kugonjetsedwa ndi kung'amba | Oletsedwa ndi federation, chifukwa amachepetsa katunduyo komanso mwaukadaulo amakulolani kulemera ndi projekiti. | Zabwino | 5 mwa khumi |
| Tepi yakale ya Kinesio | Mwakhama inelastic | Zoipa | Amathandizira kuchita masewera olimbitsa thupi, amagwira ntchito ngati tepi yokonzekera, yomwe imakupatsani mwayi woponyera zolemera 5-10 kilogalamu pa bala. | Sichikonzekera cholumikizira, chimangophimba modekha. Sichepetsa chiopsezo chovulala mukamachita ma crossfit complexes. | Kutsika kocheperako - osang'amba kugonjetsedwa | Oletsedwa ndi federation, chifukwa amachepetsa katunduyo komanso mwaukadaulo amakulolani kuti muchepetse projekitiyo. | Pakati | 8 mwa 10 |
| Kinesio hardtape | Mwakhama inelastic | Zoipa | Amathandizira kuchita masewera olimbitsa thupi, amagwira ntchito ngati tepi yokonzekera, yomwe imakupatsani mwayi woponyera zolemera 5-10 kilogalamu pa bar. | Sichikonzekera cholumikizira, chimangophimba modekha. Sichepetsa chiopsezo chovulala mukamachita ma crossfit complexes. | Kugonjetsedwa ndi kung'amba | Oletsedwa ndi federation, chifukwa amachepetsa katunduyo komanso mwaukadaulo amakulolani kulemera ndi projekiti. | Pakati | 6 mwa khumi |
| Medisport | Kutanuka kwakale | Zabwino kwambiri | Sichithandiza pakuchita masewera olimbitsa thupi, imangochepetsa matenda opweteka mukamamamatira kwambiri mukatenga zolemera zolemera | Sichikonzekera cholumikizira, chimangophimba modekha. Sichepetsa chiopsezo chovulala mukamachita ma crossfit complexes. | Kugonjetsedwa ndi kung'amba | Oletsedwa ndi federation, chifukwa amachepetsa katunduyo komanso mwaukadaulo amakulolani kulemera ndi projekiti. | Zabwino | 9 mwa khumi |
| Tepi ya Medisport yakale | Zamadzimadzi | – | Sichikuthandizira pakuchita masewera olimbitsa thupi, imangochepetsa matenda opweteka pakakhala kulemera kwakukulu mukatenga zolemera zolemera. | Amakonza olowa. Amachepetsa matenda opweteka, omwe amapangidwira chithandizo chothandizira, amathandizira kuchepetsa ngozi yovulaza panthawi yochita masewera olimbitsa thupi. | Kutsika kocheperako - osang'amba kugonjetsedwa | Kuloledwa ndi federation chifukwa chakukhudzidwa kwake. | Samva pakatha mphindi 10 atavala | 9 mwa khumi |
| Tepi yonyamula zolemera | Zamadzimadzi | – | Sichithandiza pakuchita masewera olimbitsa thupi, imangochepetsa matenda opweteka pakakhala kulemedwa kwakukulu mukatenga zolemera zolemera. | Amakonza olowa. Amachepetsa matenda opweteka, omwe amapangidwira chithandizo chothandizira, amathandizira kuchepetsa ngozi yovulaza panthawi yochita masewera olimbitsa thupi. | Kutsika kocheperako - osang'amba kugonjetsedwa | Kuloledwa ndi federation chifukwa chakukhudzidwa kwake. | Samva pakatha mphindi 10 atavala | 10 pa 10 |
Matepi ndi chithandizo
Kugwiritsa ntchito tepi ya kinesio ndi njira yothandizira yomwe ingathe kuchiza mitundu yonse yazovuta zamatenda, monga mafupa, minyewa komanso zamankhwala zamasamba m'magulu azaka. Malangizo ogwiritsira ntchito amathandizira kuyenda bwino kwa magazi komanso kutulutsa magazi m'mimba, kugwira bwino ntchito kwa minofu, kukonzanso minofu yokongola, ndipo kumatha kukonza kulumikizana bwino.
Mabandeji achikale ndi maliboni amafanana kwambiri. Kukula kwa tepi kumakhala kofanana ndendende ya epidermis. Izi zidapangidwa kuti zichepetse kusokoneza kwa kupeza tepi pakhungu ikagwiritsidwa ntchito moyenera. Pakadutsa mphindi pafupifupi 10, kuzindikira kwamatepi kumachepa, komabe zopereka zothandizila thupi ndi ubongo zimapitilizabe.
Zingwe za bandeji yamasewera adapangidwa kuti azitambasula kutalika mpaka 40-60%. Uku ndiye kuthekera kofananira kwa khungu labwinobwino m'malo monga bondo, kumbuyo kumbuyo ndi phazi.
Kutentha kumatseketsa zomatira za akiliriki kumamatira ku nsalu mu chala ngati chala. Kupuma ndi zomatira zofewa zimalola kuyambiranso popanda khungu. Monga chikopa, tepi ndiyabwino. Kuphatikiza kwa nsalu yotakasuka ya thonje ndi mawonekedwe omata amathandizira kupirira kwa wodwala polola khungu kupuma. Chitetezo chosagwira madzi chomwe chimagwiritsidwa ntchito ulusi wa thonje chimakana kulowa kwa chinyezi ndipo chimalola "kuyanika mwachangu". Izi zimawonetsetsa kuti wodwalayo atha kusunga madzi ndi thukuta kunja kwa tepi ndipo tepiyi ikhale yogwira masiku atatu kapena asanu.
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Zotsatira
Ndipo potsiriza, tikuuzani momwe mungasinthire tepi? Yankho lake ndi lophweka kwambiri. Ngati mukuphunzira, bandeji yotanuka ikukuyenderani, yomwe imagwira ntchito kwambiri kuposa tepi yakale. Kuphatikiza apo, sizisunga malumikizidwe anu okha, komanso mitsempha yanu. Athandizeni ku hypothermia kapena kutambasula chifukwa cha kupanikizika.
Chifukwa chokha chomwe bandeji yotanuka sikugwira ntchito nthawi zonse ndichifukwa choletsa mabungwe. Kupatula apo, ngati mumangitsa zolumikizira molondola, mutha kudzipatsanso mphamvu zina zolimbitsa thupi Kwa CrossFit, bandeji yotanuka siyabwino kwenikweni chifukwa imachepetsa kuyenda.
