Ukutyibiliza kukuthintela njani ukwenzakala kwezemidlalo?Kwaye ungazisindisa njani?
Kutshanje, ndiyakholelwa ukuba wonke umntu unika ingqalelo kwiziphumo ezilungileyo zeOlimpiki zaseBusika.
UYang Shuorui oneminyaka eli-18 ubudala wenzakala kuqeqesho lokuzifudumeza ngaphambi kokhuphiswano lwabasetyhini lokutsiba lokutsiba.Uye wanyangwa yi ambulance wasiwa esibhedlele ukuze afumane unyango.
I-Skiing, ngenxa yentshiseko yayo, imincili, inomdla ngabantu abaninzi abatsha abathanda, kodwa abantu abaninzi abazi ukuba nayo inomngcipheko omkhulu wokulimala.Ngoko, indlela yokuthintela ukulimala kwe-skiing kunye nendlela "yokuzisindisa" emva kokulimala ?Namhlanje siza kufunda kunye.
Zeziphi izizathu eziqhelekileyo zokonzakala kokutyibiliza ekhephini?
Ukubamba isenzo sobugcisa akuqinanga
Ngaphambi kwe-skiing, akukho njongo yokufudumala okupheleleyo, kubandakanywa nomsebenzi opheleleyo wamalungu, i-muscle kunye ne-tendon eyolulayo, ukulungiswa kokuphefumula, njl.
Kwinkqubo yokutyibilika, ibhalansi yomzimba, ulungelelwaniso kunye nolawulo lozinzo alulunganga, kwisantya sikhawuleza kakhulu, itekhnoloji yokujika ayinabuchule, indlela engalinganiyo okanye ingozi, ayikwazi ukuzilungisa ngexesha, impendulo yangoko imbi, kulula ukuyilungisa. kubangela i-joint sprain, i-muscle kunye ne-ligament strain, kunye nokuphuka kunye nokunye ukulimala kwezemidlalo.
Ukwazisa ngokhuseleko olubuthathaka
Ukukhubazeka kwabanye abatyibilizi kwakhona sesinye sezizathu zokulimala kwezemidlalo.I-Skiing ihamba ngokukhawuleza, umhlaba kunzima ukulawula ukuhambahamba, ibala lineemeko ezininzi ezingxamisekileyo, iimbaleki ezikumgangatho ophezulu nazo zinzima ukuphepha ukuwa kunye nokulimala.Ukutyibilika ngaphandle kokunxiba. ezinye izixhobo zokukhusela, ukuma okungalunganga kokuwa xa kuwa, kunokukhokelela kukwenzakala ngengozi.
Ukungonelanga komgangatho woqeqesho ngokwasengqondweni
Ukuba i-skiers ayinalo uqeqesho olusemgangathweni lwengqondo kwinkqubo ye-skiing, baya kukhokelela kwi-deformation ye-technical action deformation, ebangela ukulimala kwezemidlalo.
I-Skiing ngexesha lokudinwa okanye ukulimala
I-Skiing ngumdlalo onokuqina okuphezulu kokuzivocavoca phantsi kweemeko ezibandayo, ukusetyenziswa komzimba kukhawuleza, kulula ukuvelisa ukudinwa.
Ukukhathala kunye nokulimala kuya kubonakala emzimbeni wokuqokelela kwezinto ze-asidi ye-muscle kunye nezinto ezingonelanga zamandla, okuya kukhokelela ekunciphiseni ukuqina kwemisipha, ukuzolula okungahambi kakuhle, ukutshatyalaliswa komonakalo.Ukuba uvuselelo olunamandla lunikezelwa, i-ligament edibeneyo iya kunweba, ixhomekeke ngakumbi kumonakalo.
Izinto zezixhobo
Izixhobo zokutyibiliza zixabisa kakhulu, ukuze kongiwe iindleko, izinga lokusilela kwezixhobo zokutyibiliza liphezulu kakhulu.Ngokomzekelo, xa uhla, i-snowboard kunye ne-snowshoe separator barrier ayinakuhlukaniswa ngexesha elifanelekileyo ukusuka komnye nomnye, kulula ukukhokelela edolweni kunye ne-ankle sprain kunye nokwaphuka.
Ngawaphi amalungu athanda ukonakala?
Ukulimala kwamalungu kunye ne-ligament
Iindawo eziqhelekileyo zixhaphake, i-elbow, idolo kunye ne-ankle, ngokuqhelekileyo ihamba kunye ne-phenomenon ye-ligament strain.
Kwi-skiing, kukho ukunyakaza kweenyawo ezininzi okanye i-knee sprain, kwaye i-ligament strain kunye nokuphuka rhoqo kwenzeka, njenge-medial collateral ligament, i-anterior cruciate ligament kunye ne-ankle ligament, elandelwa yi-elbow kunye nokulimala kwamagxa okubangelwa ukuwa.
Ukwenzakala kwamathambo
Kwi-teksi, ngenxa yokusebenza okungafanelekanga kobugcisa okanye iingozi, umzimba ubandezeleka ngenxa yempembelelo yangaphandle enamandla, kubandakanywa uxinzelelo oluthe nkqo, i-lateral shear force kunye ne-torsion yelungu, ngaphaya kweqondo lethambo elinganyamezelekiyo, liya kuba lixhoba lokukhathala okanye ukuphuka ngokukhawuleza.
Intloko kunye ne-trunk trauma
Kwinkqubo ye-skiing, ukuba iziko lomzimba we-gravity alilungile, kulula ukubuya, kubangele intloko emva komhlaba, i-concussion, i-edema ye-subdural, i-neck sprain kunye nezinye iimpawu, abantu abanzulu baya kubeka engozini ukhuseleko lobomi.
I-epidermal trauma
Ukulimala kwe-Skin friction kwenzeka phakathi kwendawo yelungu kunye nekhephu ngaphezulu ngexesha lokuwa;Ukwenzakala kwezicubu ezithambileyo kwesikhumba ngexesha lokungqubana nabanye;i-extrusion yeenyawo okanye ukulimala kwe-friction xa izicathulo ze-skiing zincinci okanye zinkulu kakhulu;ukugqobhoza okanye ukusika ilungu emva komonakalo wesixhobo sokutyibiliza;iqabaka yesikhumba ebangelwa bubushushu obunganelanga.
Ukulimala kwemisipha
Ukunyanzeliswa kwemisipha kunye ne-frostbite kungenzeka ngenxa yokudinwa ngokugqithiseleyo, umsebenzi ongafanelekanga wokulungiselela okanye ukulungiswa kwempahla ebandayo engafanelekanga kuyo nayiphi na inxalenye yomzimba.
Ngenxa ye-skiing ngaphambi kokuba i-muscle yolule okanye i-excitability ayinakwanela, ukutsala kwemisipha okanye ukujija ngokugqithiseleyo, ukutyibilika akukafiki ixesha kwaye kubuyiselwe ngokupheleleyo emva kokutyibilika, kuya kubangela umonakalo wemisipha.I-quadriceps (ithanga langaphambili), i-biceps kunye ne-gastrocnemius (ithole elingasemva) zininzi. uqhelene noxinzelelo lwemisipha.
Kwi-skiing yasebusika, ngenxa yokushisa okuphantsi kwendawo yangaphandle, i-viscosity ye-muscle iyanda, kwaye ukuhla kwe-flexibility joint flexibility kubangelwe lula yi-muscle spasm kunye nentlungu, echaphazela ukuhamba kunye nokuguquguquka kwe-joint, ngakumbi ukulimala kwe-flexor ye-posterior. i-gastrocnemius muscle kunye nezantsi kwenyawo.Ukulimala kwemisipha kufuna unyango ngexesha elifanelekileyo, unyango kunye nokuvuselelwa.
Ukuthintela njani ukwenzakala kwezemidlalo zokutyibiliza?
1. Ngaphambi kwe-skiing, nikela ingqalelo ekuqiniseni amandla emisipha kunye nokulungelelaniswa okujikeleze umdibaniso ukubonelela ngokukhuseleka okuhlangeneyo.Uqeqesho olungundoqo oluzinzile luyafuneka ukunciphisa umngcipheko wokulimala xa uwa.Ngexesha elifanayo, ubuncinane kathathu ngeveki ukuphucula umsebenzi we-cardiopulmonary, ukuze kufezekiswe ukusetyenziswa okufanelekileyo kwamandla omzimba kunye nokunyamezela.
- Ukuphumla, ukulala, kunye nokongeza amandla
Ukutyibiliza kuninzi lwezinto ezisetyenziswayo ngokwasemzimbeni, ukuphumla okulambathayo kunye nokungalali kakuhle kuya kukhokelela ekwehleni kokusebenza komzimba kunye nokukwazi ukwenza umthambo, kulula ukwenza umonakalo.
Ukutyibiliza ixesha elide ukulungiselela ukutya okuthile ukongeza ngexesha, kucetyiswa ukuba uzise ukutya okunamandla kwicala.
- Lungiselela imisebenzi phambi kokuba wenze umthambo
Ukufudumala ngokupheleleyo kunokuvuselela izihlunu, ukomeleza ukujikeleza kwegazi kuwo wonke umzimba, kunye nokudibanisa ngokupheleleyo i-cardiovascular and nervous system yomzimba.
Qaphela ukuba ukufudumala kufuneka kuhlale imizuzu engama-30. Inxalenye ephambili yigxalaba, idolo, i-hip, i-ankle, i-wrist kunye ne-finger joints of the rotation kunye nenkulu, ithole imisipha yolula, ukuze umzimba uzive umkhuhlane omncinci kunye nokubila kufanelekile. .
Ukongezelela, idolo kunye ne-ankle edibeneyo nayo inokubotshwa, ukuqinisa amandla ayo okuxhasa, ukufezekisa injongo yokuthintela ukulimala kwezemidlalo.
- Ukulumkela
(1) Izixhobo zokukhusela kwi-skiing: abaqalayo kufuneka banxibe amadolo kunye neempundu.
(2) Abaqalayo kufuneka bafune isikhokelo sobuchule kwisenzo sokuqala.Ukuba uwela ngaphandle kolawulo, kufuneka uphakamise ngokukhawuleza izandla kunye neengalo, ukunciphisa iziko lakho lomxhuzulane kwaye uhlale phantsi, kwaye ugweme umonakalo omkhulu kwintloko yakho phantsi kunye ne-roll.
(3) I-Skiing yi-high-intensity exercise, kwaye umsebenzi wokuzilolonga we-cardiopulmonary kufuneka uhlolwe ngaphambi kwe-skiing.Abadlali be-skier abadala abanomsebenzi onzima we-cardiopulmonary kunye nokunyamezela komzimba okwaneleyo kufuneka balandele umgaqo wokwenza ngokusemandleni abo kunye nesinyathelo ngesinyathelo.
(4) Abalandeli abaphethwe yi-osteoporosis kunye nezifo ezidibeneyo kufuneka bakuphephe ukutyibilika.
Emva kokulimala kwezemidlalo ye-skiing, indlela yokujongana nayo?
- Unyango olungxamisekileyo lokulimala ngokubambisana
Ukulimala okukrakra kufuneka kulandele imigaqo yokulahla yokukhusela, i-compress ebandayo, ukugqoka uxinzelelo, kunye nokuphakama kwelungu elichaphazelekayo.
- Unyango lwe-muscle spasm
Okokuqala, nikela ingqalelo ekuphumleni kwaye uhlale ufudumele.Ukutsala ngokukhawuleza isihlunu kwicala elichasene ne-spasm ngokuqhelekileyo kuyayikhulula.
Ngaphezu koko, unokusebenzisana ne-massage yendawo, ixesha elinzima kufuneka lithunyelwe kugqirha ngexesha.
- Uncedo lokuqala lonyango lokuqhekeka kwamalungu
Umthambo kufuneka uyekwe ngoko nangoko.Ukuba kukho inxeba elivulekileyo, umzimba wasemzini ojikeleze inxeba kufuneka ususwe kuqala kwaye uhlanjwe ngamanzi acocekileyo okanye isibulala-ntsholongwane, kwaye emva koko ubotshwe nje nge-disinfectant gauze ukuphepha usulelo lwenxeba, kwaye uyithumele esibhedlele kwangethuba emva kokulungiswa okulula.On. indlela eya esibhedlele, ukuthintela ukungcangcazela kunye nokuchukumisa amalungu enzakeleyo, ukunciphisa intlungu yabenzakeleyo.
- Emva kokuvuselelwa
Emva kweemviwo ezifanelekileyo, kufuneka baye kumaziko ezonyango aqeqeshiweyo ukuze bafumane unyango lokubuyisela kwangethuba.
Ixesha lokuposa: Mar-17-2022