Momwe mungapewere kuvulala

Kuchita masewera olimbitsa thupi pafupipafupi kumathandiza kuti thupi lanu likhale labwino komanso kuti aliyense akhale ndi chitetezo chokwanira. Komabe, ndi mtundu uliwonse wa zochitika, pali mwayi kuti mutha kuvulazidwa. Kuvulaza thupi kumatha kuyambira pamavuto ndi kupindika mpaka kupweteka kwakumbuyo.

Mukakonzekera pang'ono, mutha kupewa kuvulala ndikukhala otetezeka panthawi yochita masewera olimbitsa thupi.

Zina mwazomwe zimayambitsa kuvulaza thupi ndi monga:

• Kuchita masewera olimbitsa thupi thupi lanu lisanatenthe
• Kubwereza zomwezo mobwerezabwereza
• Kusakhala ndi mawonekedwe oyenera olimbitsa thupi
• Osapumula pakati pa kulimbitsa thupi
• Kukankhira thupi lanu mwamphamvu kwambiri kapena mwachangu kwambiri
• Kuchita masewera olimbitsa thupi ovuta kwambiri kuti musakhale olimba
• Osagwiritsa ntchito zida zoyenera

Kutentha musanachite masewera olimbitsa thupi kumapangitsa magazi anu kuyenda, kutenthetsa minofu yanu, komanso kukuthandizani kupewa kuvulala. Njira yosavuta yotenthetsera thupi ndiyo kuchita masewera olimbitsa thupi kwa mphindi zochepa zoyambirira, kenako yambani kuthamanga. Mwachitsanzo, musanathamange, yendani mofulumira kwa mphindi 5 mpaka 10.

Muyeneranso kuziziritsa mutachita masewera olimbitsa thupi kuti mubweretse kugunda kwa mtima wanu ndi kutentha kwa thupi kubwerera mwakale. Pewani mwa kumaliza chizolowezi chanu pang'onopang'ono kwa mphindi 5 mpaka 10 zomaliza.

Kuti mukhale osinthasintha, muyenera kutambasula kawiri pa sabata. Koma sizikudziwika ngati kutambasula kumathandizadi kuchepetsa kuvulala.

Mutha kutambasula mutatha kutentha kapena mutatha kuchita masewera olimbitsa thupi.

• Osatambasula minofu yozizira.
• Gwirani maotchi osapitilira masekondi 15 mpaka 30.
• Osapupuluma.

Ngati simunakhale okangalika, kapena muli ndi thanzi labwino, lankhulani ndi omwe amakuthandizani kuti muwone ngati muli ndi thanzi lokwanira zolimbitsa thupi. Funsani mtundu wa masewera olimbitsa thupi omwe angakhale abwino kwa inu.

Ngati mwayamba kuchita masewera olimbitsa thupi, mungafune kuyamba ndi zosankha zochepa monga:

• Kuyenda
• Kusambira
• Kukwera njinga yoyima
• Gofu

Zochita zolimbitsa thupi izi sizimatha kuvulaza kuposa zochitika zazikulu monga kuthamanga kapena ma aerobics. Masewera olumikizirana monga mpira wamiyendo kapena basketball nawonso atha kuvulaza.

Kugwiritsa ntchito zida zachitetezo kumachepetsa chiopsezo chanu chovulala.

Zida zachitetezo pamasewera anu zitha kuphatikiza:

• Nsapato
• Zipewa
• Alonda pakamwa
• Goggles
• Alonda owala kapena alonda ena oteteza
• Maondo

Onetsetsani kuti mukugwiritsa ntchito zida zoyenera pamasewera anu. Mwachitsanzo, osasewera tenisi mu nsapato zothamanga. Valani chisoti chotsetsereka, osati chisoti chamoto, mukamatsikira kutsetsereka.

Onetsetsani kuti zida zanu zolimbitsa thupi:

• Zimakukwanirani bwino
• Ndi kapangidwe koyenera pamasewera kapena zochitika zanu
• Ali pantchito yabwino
• Amagwiritsidwa ntchito moyenera komanso mosasinthasintha

Ngati mwangoyamba kumene masewera olimbitsa thupi kapena masewera, lingalirani kutenga maphunziro kuti muphunzire zoyambira. Kuphunzira njira yoyenera yochitira masewera olimbitsa thupi kapena masewera kungathandize kupewa kuvulala. Fufuzani maphunziro mdera lanu kapena kudzera m'masewera kapena mabungwe akunja. Muthanso kulingalira zolemba ntchito wophunzitsa.

Pofuna kupewa kuvulala mopitirira muyeso, sinthani ntchito yanu. Mwachitsanzo, m'malo moyenda masiku atatu pa sabata, kuzungulira tsiku limodzi ndikuthamanga 2. Mudzagwiritsa ntchito minofu ina, ndikupezabe masewera olimbitsa thupi.

Iwalani mawu akale oti "palibe zowawa, palibe phindu." Zachidziwikire, kuti mukhale ndi mphamvu komanso kulimba, muyenera kukankha thupi lanu. Chofunikira ndikukankha pang'onopang'ono komanso pang'onopang'ono. Mutha kuyembekezera kupweteka kwa minofu mukamaliza masewera olimbitsa thupi. Koma simuyenera kumva kupweteka mukamachita masewera olimbitsa thupi. Ngati mukumva kuwawa, siyani pomwepo.

Kukhala wotopa nthawi zonse kungakhalenso chizindikiro chakuti mwina mukuchita mopambanitsa. Mwambiri, pewani kuwonjezera zinthu zitatuzi nthawi imodzi:

• Chiwerengero cha masiku omwe mumachita masewera olimbitsa thupi
• Kutalika kwa nthawi yomwe mumachita masewera olimbitsa thupi
• Momwe mumalimbikira

Ngati mukuvulala, mutha kuyesa kuthana ndi zovuta kunyumba.

Itanani omwe akukuthandizani kuti akuthandizeni kupweteka kwamtundu uliwonse kapena kwamalumikizidwe komwe sikutha pambuyo podzisamalira.

Pitani kuchipatala nthawi yomweyo kapena itanani 911 kapena nambala yadzidzidzi yakomweko ngati:

• Mukumva kupweteka pachifuwa nthawi kapena mutatha kuchita masewera olimbitsa thupi.
• Mukuganiza kuti mwathyoka fupa.
• Kuphatikizana kumawonekera panjira.
• Mukuvulala kwambiri kapena kupweteka kwambiri kapena kutuluka magazi.
• Mumamva phokoso ndikumangokhala ndi mavuto posachedwa polumikizira.

American Academy of Orthopedic Surgeons tsamba lawebusayiti. Kuchita masewera olimbitsa thupi mosatekeseka. orthoinfo.aaos.org/en/staying-healthy/safe-exercise. Idasinthidwa mu February 2018. Idapezeka pa Okutobala 27, 2020.

American Academy of Orthopedic Surgeons tsamba lawebusayiti. Kupewa kuvulala kwamasewera kwa ma boomers aana. orthoinfo.aaos.org/en/staying-healthy/sports-injury-prevention-for-baby-boomers. Idasinthidwa mu Seputembara 2019. Idapezeka pa Okutobala 27, 2020.

American Orthopedic Society for Sports Mankhwala. Zothandizira othamanga. www.stopsportsinjury.org/STOP/Prevent_Injuries/Athletes_Resource.aspx. Idapezeka pa Okutobala 27, 2020.

Hertel J, Onate J, Kaminski T. Kupewa kuvulala. Mu: Miller MD, Thompson SR, olemba. DeLee Drez & Miller's Orthopedic Sports Medicine. 5th ed. Philadelphia, PA: Elsevier; 2020: chap 34.

Wilk KE, Williams RA. Ndondomeko zoletsa kuvulala. Mu: Madden CC, Putukian M, McCarty EC, Young CC, eds. Mankhwala a Netter's Sports. Wachiwiri ed. Philadelphia, PA: Elsevier; 2018: chap 65.

• Kuchita masewera olimbitsa thupi komanso kulimbitsa thupi
• Kuvulala kwa Masewera
• Chitetezo Chamasewera