Momwe Mungasamalire ndi Kupewa Tinthu Tolimba

Zamkati

• Amatambasula kumasula zingwe zolimba
• Bodza lakuthambo limatambasula I
• Bodza lakuthambo II
• Ndakhala pansi ndikutambasula I
• Ndakhala pansi pamtambo wachiwiri
• Kuyimirira kutambasula
• Yoga
• Kutsika Galu
• Zowonjezera Triangle
• Thovu loyenda
• Kuchulukitsa mankhwala
• Thandizo lakuthupi
• Kupewa
• Nthawi yoti muwone dokotala wanu
• Tengera kwina
• Zolemba pazolemba

Chidule

Mutuwu ndi gulu la minofu itatu yomwe imathamangira kumbuyo kwa ntchafu yanu. Masewera omwe amaphatikizapo kuthamanga kwambiri kapena kuyimilira ndikuyamba, monga mpira ndi tenisi, atha kubweretsa zolimba mu khosi lanu. Momwemonso zinthu monga kuvina ndi kuthamanga.

Kusunga minofu imeneyi ndikofunika. Mitambo yolimba imatha kupsinjika kapena kung'ambika. Palinso kusiyana pakati pa kulimba ndi kuvulala. Ngati mukumva kuwawa m'khosi mwanu, ndibwino kuti muwonane ndi dokotala musanayese kuchiza kuvulala kwanu.

Pali zolimbitsa thupi zingapo zomwe mungachite kuti muthane ndi ma hamstrings anu. Ndibwino kuti mutenthe minofu yanu musanatambasule. Yesani kuyenda kapena kuchita zina kuti minofu yanu izitentha.

Osatambasula pamene mukumva kupweteka kapena yesetsani kukakamiza kutambasula. Pumirani bwinobwino mukamachita zolimbitsa thupi. Yesetsani kuphatikizira timatumba tating'onoting'ono tomwe mumachita masiku osachepera awiri kapena atatu sabata iliyonse.

Amatambasula kumasula zingwe zolimba

Kutambasula ndi imodzi mwanjira zosavuta kuthana ndi zingwe zolimba. Amatha kuchitika pafupifupi kulikonse ndipo amafunikira zida zochepa kapena osafunikira.

Bodza lakuthambo limatambasula I

1. Gonani pansi ndi msana wogona ndi mapazi anu pansi, mawondo akugwada.
2. Pepani bondo lanu lamanja pachifuwa.
3. Lonjezani mwendowo mutagwada pang'ono. Mutha kugwiritsa ntchito lamba kapena chingwe cha yoga kuti mulimbitse kutambasula kwanu, koma osakoka kwambiri.
4. Gwiritsani masekondi 10 ndikugwira ntchito mpaka masekondi 30.

Bwerezani ndi mwendo wanu wina. Kenako bwerezani kutambasula uku ndi mwendo uliwonse kawiri kapena katatu kwathunthu.

Bodza lakuthambo II

1. Gonani pansi ndi msana wanu mosalala ndipo miyendo yanu yatambasulidwa kwathunthu. Pakutambasula uku, mufunanso kukhala pafupi ndi ngodya ya khomo kapena khomo.
2. Kwezani mwendo wanu wakumanja, bondo likhale lopindika, ndipo ikani chidendene chanu pakhoma.
3. Pepani mwendo wanu wamanja mpaka mutamvekera kutambasula kwanu.
4. Gwiritsani masekondi 10 ndikugwira ntchito mpaka masekondi 30.

Bwerezani ndi mwendo wanu wina. Kenako bwerezani kutambasula uku ndi mwendo uliwonse kangapo. Mukayamba kusinthasintha, yesetsani kusunthira pafupi ndi khoma kuti mutambasulidwe mozama.

Ndakhala pansi ndikutambasula I

1. Khalani pansi pagulugufe.
2. Lonjezani mwendo wanu wakumanja ndi bondo lanu lopindika.
3. Kenako gwada m'chiuno mwako mwendo wakumanja.
4. Mutha kugwira mwendo wanu wakumunsi kuti muthandizidwe, koma musakakamize kutambasula.
5. Gwiritsani masekondi 10 ndikugwira ntchito mpaka masekondi 30.

Bwerezani ndi mwendo wanu wina. Bwerezani kutambasula uku ndi mwendo uliwonse kawiri kapena katatu kwathunthu.

Ndakhala pansi pamtambo wachiwiri

1. Gwirani mipando iwiri ndikuyiyika moyang'anizana.
2. Khalani pampando umodzi ndikutambasulira mwendo wanu wakumanja mpando winawo.
3. Yendetsani patsogolo mpaka mutamva kutambasula kwanu.
4. Gwirani izi kwa masekondi 10 ndikugwira ntchito mpaka masekondi 30.

Bwerezani ndi mwendo wanu wakumanzere kenako ndi mwendo uliwonse kangapo.

Kuyimirira kutambasula

1. Imani ndi msana wanu osalowerera ndale.
2. Kenako ikani mwendo wanu wakumanja patsogolo panu. Pindani bondo lanu lakumanzere pang'ono.
3. Onetsetsani patsogolo pang'onopang'ono mutayika manja anu pa mwendo wanu wakumanja wopindika.
4. Onetsetsani kuti kumbuyo kwanu molunjika kupewa kusaka pa mwendo wanu.
5. Gwirani izi kwa masekondi 10 ndikugwira ntchito mpaka masekondi 30.

Bwerezani ndi mwendo wanu wina, komanso ndi miyendo yonse kawiri kapena katatu kwathunthu.

Yoga

Kutambasula kwa Yoga kumathandizanso kulumikizana mwamphamvu. Ngati mukuphunzira, auzeni aphunzitsi anu kuti akatumba anu olimba ndi olimba. Atha kukhala ndi zosintha zomwe mungayesere kapena zovuta zina zomwe zingathandize.

Kutsika Galu

1. Yambani pansi m'manja mwanu ndi mawondo. Kenako kwezani mawondo anu ndikutumiza mafupa anu kumapeto.
2. Wongolani miyendo yanu pang'onopang'ono. Mitambo yolimba ingapangitse kuti izi zikhale zovuta, kotero mutha kugwada pang'ono. Onetsetsani kuti musunge msana wowongoka.
3. Pumani pang'ono kapena gwirani kwakanthawi komwe wophunzitsayo angakuwuzeni.

Zowonjezera Triangle

1. Yambani poyimirira. Kenako sunthani miyendo yanu pafupi mamita atatu kapena anayi.
2. Tambasulani manja anu mozungulira pansi ndi manja anu akuyang'ana pansi.
3. Tembenuzira phazi lako lamanja kulamanzere ndi phazi lako lamanzere kutulutsa madigiri 90. Sungani zidendene zanu mogwirizana.
4. Pepani pang'onopang'ono pamiyendo yanu yakumanzere ndikufikira dzanja lanu lamanzere pansi kapena malo ogawira yoga kuti muthandizidwe. Tambasulani dzanja lanu lamanja kudenga.
5. Gwiritsani masekondi 30 mpaka 60, kapena kutalika komwe wophunzitsayo angakuwuzeni.
6. Bwerezani mbali inayo.

Thovu loyenda

Othandizira a thovu amatha kuthandizira kutambasula ndikumasula minofu yanu. Ma gym ambiri amakhala ndi zokuzira zomwe mungagwiritse ntchito. Ngati simukuchita nawo masewera olimbitsa thupi, kapena ngati malo anu ochitira masewera olimbitsa thupi alibe ma foam odzigudubuza, lingalirani kugula nokha ngati mumakhala ndi khosi lolimba nthawi zonse.

Kutulutsa mitsempha yanu:

1. Khalani pansi ndi cholembera chanu chithovu pansi pa ntchafu yanu yakumanja. Mwendo wanu wamanzere ukhoza kukhala pansi kuti muthandizidwe.
2. Manja anu ali kumbuyo kwanu, pindani khosi lanu, kumbuyo konse kwa ntchafu yanu, kuchokera pansi pa matako anu mpaka bondo lanu.
3. Ganizirani za minofu yanu yam'mimba panthawiyi. Sungani mtima wanu ndikugwirana msana.
4. Pitirizani kuyenda pang'onopang'ono kwa masekondi 30 mpaka 2 mphindi yonse.

Bwerezani ndi mwendo wina. Yesetsani kutulutsa mikwingwirima yanu katatu sabata iliyonse.

Othandizira a foam angathenso kugwiritsidwa ntchito kuthana ndi kupweteka kwakumbuyo ndikumasula minofu yambiri mthupi lanu, kuphatikiza ma glute, ng'ombe, ndi ma quads.

Kuchulukitsa mankhwala

Ngati simukufuna kutikita minofu yanu panokha, lingalirani zokakumana ndi munthu wololeza kutikita minofu. Othandizira kutikita minofu amagwiritsa ntchito manja awo kuti agwiritse ntchito minofu ndi ziwalo zina zofewa m'thupi. Kutikita minofu kumatha kuthandizira ndi chilichonse kuchokera kupsinjika mpaka kupweteka mpaka kuminyewa yaminyewa.

Dokotala wanu wamkulu angakuthandizeni kukutumizirani kwa othandizira, kapena mungafufuze ku nkhokwe ya American Massage Therapy Association kuti mupeze akatswiri mdera lanu. Kutikita kumaphimbidwa ndi mapulani ena a inshuwaransi, koma osati onse. Itanani omwe akukuthandizani musanakhazikitse nthawi yanu yokumana.

Ngati magawo anu sanaphimbidwe, maofesi ena amapereka mitengo yotsika pang'ono.

Thandizo lakuthupi

Thandizo lanyama (PT) likhoza kukhala labwino kwambiri ngati nyundo zanu zimakhala zolimba kapena zovuta. Mwinanso mungafunike kutumizidwa kuti mukawone wothandizira. Ndibwino kuti mufunsane ndi omwe amakupatsani inshuwaransi musanapange nthawi yokumana. Mutha kupeza akatswiri akomweko pafupi nanu posaka nkhokwe ya American Physical Therapy Association.

Mukasankhidwa koyamba, wokuthandizani atha kukufunsani za mbiri yanu yamankhwala komanso zochitika kapena masewera omwe mumakonda kuchita. Akhozanso kuyesa kuti awone ngati muli ndi mikwingwirima.

Katswiri wanu wazakuthupi adzakutsogolerani m'njira zosiyanasiyana, zolimbitsa thupi, ndi zina zomwe zingagwirizane ndi zosowa zanu. Chiwerengero cha maimidwe omwe mumafuna chimadalira zolinga zanu zapadera. Muyeneranso kuyembekezeredwa kuphatikiza zomwe mwaphunzira muzomwe mumachita tsiku ndi tsiku.

Kupewa

Pali zinthu zingapo zomwe mungachite kuti musiye kukhathamira isanayambe. Muthanso kufunsa dokotala wanu zochitika zina zomwe zingakuthandizeni.

• Konzekerani musanachite masewera osiyanasiyana kapena zochitika zina zazikulu. Kuyenda kwa mphindi 10, kuthamanga pang'ono, kapena ma calisthenics osavuta kumathandizira kupewa kubanika.
• Kutambasula minofu nthawi zonse musanachitike komanso mutatha zochita zanu kumathandizanso kupewa kubana. Yesetsani kutenga mphindi zitatu kapena zisanu masewera anu asanachitike kapena mutatha.
• Sungani thupi lanu kukhala lolimba, osangokhala lachindunji pazochita zanu.
• Idyani chakudya chopatsa thanzi, ndipo imwani madzi ambiri kuti mutenthe ndikubwezeretsanso minofu yanu.

Nthawi yoti muwone dokotala wanu

Pangani msonkhano ndi dokotala wanu ngati mikwingwirima yanu nthawi zambiri imakhala yolimba komanso yopweteka. Ululu wosachoka ukhoza kukhala chizindikiro chovulala.

Zizindikiro zina zomwe zitha kuwonetsa kuvulala ndi izi:

• mwadzidzidzi, kupweteka kwakuthwa
• kutuluka kapena kung'ambika
• kutupa kapena kukoma
• kufinya kapena kusintha kwa khungu
• kufooka kwa minofu

Mutha kuthana ndi mavuto panyumba pogwiritsa ntchito RICE (kupumula, ayezi, kupanikizika, ndi kukwera) komanso kutontholetsa kupweteka kwa OTC). Ngati simungathe kuchita zoposa zinayi osamva kuwawa, pangani nthawi yokumana ndi dokotala wanu. Matenda owopsa atha kuphatikizaponso kuthyola minofu. Ena angafunikire kuchitidwa opaleshoni.

Tengera kwina

Musalole kuti zingwe zolimba zikuchepetseni. Ndi chisamaliro chachikondi pang'ono komanso kutambasula pafupipafupi, mutha kumasula minofu yanu ndikukonzekera kuchitapo kanthu.

Yesetsani kuphatikiza magawo osiyanasiyana pamachitidwe anu katatu pamlungu. Yesetsani kutambasula bwino.

Ngati mukumva kuwawa kapena muli ndi nkhawa zina, musazengereze kukakumana ndi dokotala wanu.

Zithunzi zonse zovomerezeka ndi Active Body. Lingaliro Lachilengedwe.

Zolemba pazolemba

• Thovu mpukutu kudzikonda kutikita. (nd). http://hpsm.ca/my-hpsm/exercise-tutorials/foam-roll-massage/
• Kuthamangitsidwa. (nd). https://my.clevelandclinic.org/health/articles/hamstring
• Kutambasula kwamphongo. (nd). http://www.mayoclinic.org/hamstring-stretch/img-20006930
• Ogwira Ntchito Pachipatala cha Mayo. (2015). Kuvulala kwamphongo: Kupewa. http://www.mayoclinic.org/diseases-conditions/hamstring-injury/basics/prevention/con-20035144
• Ogwira Ntchito Pachipatala cha Mayo. (2017). Kuchulukitsa mankhwala. http://www.mayoclinic.org/tests-procedures/massage-therapy/home/ovc-20170282
• Ogwira Ntchito Pachipatala cha Mayo. (2017). Chiwonetsero chazithunzi: Chowongolera pazoyambira. http://www.mayoclinic.org/healthy-lifestyle/fitness/multimedia/stretching/sls-20076840?s=3
• Udindo wa othandizira. (2016). http://www.apta.org/PTCareers/RoleofaPT/
• Zochita zolimbitsa thupi m'munsi. (nd). https://wellness.ucr.edu/Stretches%20for%20Lower%20and%20Upper%20Body.pdf