Ululu wammbuyo ndi masewera

Kuchita masewera olimbitsa thupi komanso kusewera masewerawa ndibwino kuti mukhale ndi thanzi labwino. Zimathandizanso kukhala wosangalala komanso kukhala wosangalala.

Pafupifupi masewera aliwonse amapanikizika ndi msana wanu. Ndicho chifukwa chake kuli kofunika kusunga minofu ndi mitsempha yomwe imathandiza kuti msana wanu ukhale wosasinthasintha komanso wamphamvu. Msana wathanzi ungathandize kupewa kuvulala kwamasewera ambiri.

Kufikitsa minofu imeneyi mpaka pomwe imathandizira msana wanu kumatchedwa kulimbitsa kwambiri. Funsani wothandizira zaumoyo wanu kapena wothandizira zakuthupi za izi zolimbitsa thupi.

Ngati munavulala msana, lankhulani ndi omwe amakupatsani mwayi wamsana panu mukabwerera ku masewera.

Ngakhale kupalasa njinga kumalimbitsa minofu ya miyendo yanu, sikuthandiza kwambiri minofu yolumikizana ndi msana wanu. Kupinda msana wanu wam'munsi kutsogolo kwinaku mukuwombera kumbuyo kwanu kwakanthawi kwa nthawi yayitali kumatha kukuvutitsani msana ndi khosi. Kuyenda njinga zamapiri pamalo osagwirizana kumatha kuyambitsa mabatani am'miyendo komanso modzidzimutsa (kufinya) pamsana.

Malangizo othandizira kupalasa njinga kumbuyo kwanu ndi awa:

• Pewani kukwera njinga zamapiri.
• Yendetsani njinga yomwe ikukuyenererani bwino. Ogwira ntchito pamalo ogulitsira njinga zabwino amatha kukuthandizani kuti mukhale oyenera.
• Kumbukirani osati kungokankhira pansi pamakwerero, komanso kuwakoka.
• Valani magolovesi oyendetsa njinga ndipo gwiritsani ntchito chikuto chogwirizira kuti muchepetse zotupa m'thupi lanu.
• Ikani zoyeserera zamagudumu kutsogolo.
• Bicycle yowongoka kwambiri imatha kuchepetsa kupanikizika kwanu kumbuyo ndi khosi.
• Mabasiketi obwerera kumene samaika nkhawa kumbuyo kwanu ndi m'khosi.

Minofu yomwe imabweretsa mwendo wanu kupita kumimba kwanu imatchedwa kusintha. Amagwiritsidwa ntchito kwambiri mukamakwera njinga. Kusunga minofu iyi kutambasulidwa ndikofunikira chifukwa kumathandizira kuti musamayang'ane minofu yanu mozungulira msana ndi m'chiuno.

Kunyamula kunenepa kumatha kubweretsa nkhawa zambiri kumsana. Izi ndizowona makamaka kwa anthu omwe ali azaka zapakati kapena kupitilira apo chifukwa ma diski awo a msana amatha kuuma ndikuwonda komanso kuwonda msinkhu. Ma disk ndi "mamisili" pakati pa mafupa (ma vertebrae) a msana wanu.

Pamodzi ndi kuvulala kwa minofu ndi minyewa, ma weightlifters nawonso ali pachiwopsezo cha mtundu wa kusweka kwa nkhawa kumbuyo kotchedwa spondylolysis.

Kupewa kuvulala mukamakweza:

• Chitani masewera olimbitsa thupi ndikutambasula bwino musanakweze kuti mutenthe minofu yanu.
• Gwiritsani ntchito makina ophunzitsira osati zolemera zaulere. Makinawa samachepetsa msana wanu ndipo safuna wowonera. Makina ophunzitsira nawonso ndiosavuta kuphunzira kugwiritsa ntchito poyerekeza ndi zolemera zaulere.
• Chitani mobwerezabwereza m'malo mowonjezera kulemera pamene mukuyesera kuti mukhale ndi mphamvu.
• Kwezani kokha momwe mungathere kukweza mosamala. Osamawonjezera kulemera kwambiri.
• Phunzirani njira zoyenera kukweza kuchokera kwa munthu wophunzitsidwa bwino. Njira zamakono ndizofunikira.
• Pewani masewera olimbitsa thupi omwe amakhala ovuta kwambiri msana wanu. Zina mwazi ndi squats, zaukhondo, zowakoka, ndi zakufa.
• Funsani omwe akukuthandizani kapena ophunzitsira ngati lamba wokweza zolemera angakuthandizeni.

Kuthamanga kwa gofu kumafuna kuzungulira mwamphamvu kwa msana wanu, ndipo izi zimapanikizika ndi msana wanu, mitsempha, mafupa, ndi ma disks.

Malangizo okutulutsani nkhawa kumbuyo kwanu ndi awa:

• Funsani wothandizira wanu za momwe mungakhalire komanso njira yabwino yothandizira.
• Limbikitsani ndikutambasula minofu yanu kumbuyo kwanu ndi miyendo yam'mwamba musanayambe kuzungulira.
• Bwerani ndi mawondo anu mukamanyamula mpira.
• Pamaphunzirowa, gwiritsani ntchito ngolo yamagalimoto (trolley) kuyendetsa chikwama chanu cha gofu. Muthanso kuyendetsa ngolo ya gofu.

Ma disks ndi malo ang'onoang'ono kumbuyo amatchedwa mbali zamagulu. Kuthamanga kumayambitsa kubowoleza mobwerezabwereza ndi kupsinjika m'malo awa amphongo yanu.

Malangizo othandizira kuchepetsa kupsinjika kwa msana wanu ndi awa:

• Pewani kuthamanga pamalo osapangika konkriti komanso osafanana. M'malo mwake muziyenda panjira yoluka kapena yofewa, ngakhale malo audzu.
• Valani nsapato zothamanga kwambiri zokongoletsa bwino. Bwezerani iwo akatha.
• Funsani othandizira anu za mawonekedwe abwino ndi mayendedwe. Akatswiri ambiri amati kupita patsogolo, ndikutsogolera pachifuwa panu ndikusunga mutu wanu moyenera pachifuwa.
• Musanapite patali, tenthetsani ndikutambasula minofu m'miyendo yanu ndikutsikira kumbuyo. Phunzirani zolimbitsa thupi zomwe zimalimbitsa minofu yapakati mkati mwanu pamimba ndi m'chiuno zomwe zimathandizira msana wanu.

Zomwe zimayambitsa kupsinjika kwa msana wanu mukamasewera tenisi zimaphatikizapo kutambasula (kugwedeza) msana wanu mukamagwira ntchito, kuyimitsa mosalekeza ndikuyamba, komanso kupindika mwamphamvu msana wanu mukamawombera.

Mphunzitsi wa tenisi kapena wothandizira thupi lanu akhoza kukuwonetsani njira zosiyanasiyana zomwe zingakuthandizeni kuchepetsa kupsinjika kumbuyo kwanu. Mwachitsanzo:

• Pindani mawondo anu.
• Kulimbitsa minofu yanu yam'mimba kumachepetsa kupsinjika kwa msana wanu. Funsani za njira zabwino kwambiri zopewera kupititsa patsogolo malire anu kumbuyo.

Musanasewere, khalani otentha nthawi zonse ndikutambasula minofu m'miyendo mwanu ndikutsikira kumbuyo. Phunzirani zolimbitsa thupi zomwe zimalimbitsa minofu yapakati mkati mwanu pamimba ndi m'chiuno, zomwe zimathandizira msana wanu.

Musanapite ski pambuyo povulala msana, phunzirani zolimbitsa thupi zomwe zimalimbitsa minofu yapakatikati mkati mwa msana ndi m'chiuno. Wothandizira zakuthupi angakuthandizeninso kuti mukhale ndi mphamvu komanso kusinthasintha kwa minofu yomwe mumagwiritsa ntchito mukamapotoza ndikutembenuka ndikutsetsereka.

Musanayambe kutsetsereka, tenthetsani ndikutambasula minofu m'miyendo yanu ndikutsikira kumbuyo. Onetsetsani kuti mumangotsikira kutsetsereka komwe kumagwirizana ndi luso lanu.

Ngakhale kusambira kumatha kulimbitsa minofu ndi mitsempha ya msana ndi miyendo yanu, imathanso kusokoneza msana wanu ndi:

• Kusunga m'munsi mwanu kutambasula (arched) mukamenyetsa m'mimba mwanu, monga kukwawa kapena pachifuwa
• Kutembenuzira khosi lanu nthawi zonse mukapuma

Kusambira mbali yanu kapena kumbuyo kwanu kumatha kupewa kusunthaku. Kugwiritsa ntchito snorkel ndi chigoba kumatha kuchepetsa khosi kutembenuka mukamapuma.

Njira yoyenera posambira ndiyofunikanso. Izi zimaphatikizapo kusunga thupi lanu m'madzi, kumangika minofu yanu yam'mimba pang'ono, ndikusunga mutu wanu pamwamba pamadzi osakhala nawo pamalo okwezeka.

Njinga - ululu wammbuyo; Gofu - kupweteka kwa msana; Tenisi - kupweteka kwa msana; Kuthamanga - kupweteka kwa msana; Weightlifting - kupweteka kwa msana; Kupweteka kwa Lumbar - masewera; Sciatica - masewera; Kupweteka kwakumbuyo - masewera

Ali N, Singla A. Kuvulala koopsa kwa msana wa thoracolumbar mwa othamanga. Mu: Miller MD, Thompson SR. okonza. DeLee, Drez, & Miller's Orthopedic Sports Medicine. 5th ed. Philadelphia, PA: Elsevier; 2020: chap 129.

El Abd OH, Amadera JED. Kutsika kwakumbuyo kotsika kapena kupindika. Mu: Frontera WR, Silver JK, Rizzo TD Jr, olemba. Zofunikira za Thupi Lathupi ndi Kukonzanso: Matenda a Musculoskeletal, Ululu, ndi Kukonzanso. Wolemba 4. Philadelphia, PA: Elsevier; 2019: chap 48.

Hertel J, Onate J, Kaminski TW. Kupewa kuvulala. Mu: Miller MD, Thompson SR. okonza. DeLee, Drez, & Miller's Orthopedic Sports Medicine. 5th ed. Philadelphia, PA: Elsevier; 2020: chap 34.

• Kuvulala Kwakumbuyo
• Ululu Wammbuyo
• Kuvulala kwa Masewera
• Chitetezo Chamasewera