Ukushushuluza kukuvimbela kanjani ukulimala kwezemidlalo? Futhi uzisindise kanjani?
Muva nje, ngikholwa ukuthi wonke umuntu unaka imiphumela emihle yama-Olimpiki Wasebusika.
U-Yang Shuorui oneminyaka engu-18 walimala eziqeqesha ngaphambi komncintiswano wokuhlungela i-freestyle ski jump yabesifazane. Welashwa nge-ambulensi waphuthunyiswa esibhedlela ukuze athole ukwelashwa.
I-Skiing, ngenxa yentshiseko yayo, evusa amadlingozi, ethokozisayo yintsha eningi ethanda, kodwa abantu abaningi abazi ukuthi nayo inengozi enkulu yokulimala.Ngakho-ke, indlela yokuvimbela ukulimala kwe-skiing nokuthi "ungazisindisa kanjani" ngemva kokulimala? Namuhla sizofunda ndawonye.
Yiziphi izimbangela ezivamile zokulimala kokushushuluza?
Ukubamba isenzo sobuchwepheshe akuqinile
Ngaphambi kokushushuluza, akukho ukufudumala okugcwele okuhlosiwe, okuhlanganisa umsebenzi ogcwele wamalunga, ukwelula kwemisipha ne-tendon, isimo sokuphefumula, njll.
Enkambweni yokushelela, ibhalansi yomzimba, ukuqondisa nokulawula ukuzinza akukuhle, ngejubane lishesha kakhulu, ubuchwepheshe bokuguqula abunamakhono, umgwaqo ongalingani noma ingozi, ayikwazi ukuzilungisa ngesikhathi, impendulo esheshayo impofu, kulula ukubangela ukuvuvukala kwamalunga, imisipha kanye ne-ligament strain, ngisho nokuphuka kanye nezinye ukulimala kwezemidlalo.
Ukuqaphela ukuphepha okubuthakathaka
Ukukhubazeka kwabanye abagibeli be-ski nakho kungenye yezimbangela zokulimala kwezemidlalo.Ukushushuluza kuhamba ngokushesha, umhlabathi kunzima ukushelela ukunyakaza kokunyakaza, insimu inezimo eziningi eziphuthumayo, abasubathi bezinga eliphezulu nabo kunzima ukugwema ukuwa nokulimala.Ukushushuluza ngaphandle kokugqoka ezinye izinto zokuvikela, ukuma okungalungile kokuwa lapho kuwa, kungase kuholele ekulimaleni ngengozi.
Ukuqeqeshwa kwekhwalithi yezengqondo okunganele
Uma abashushuluza bengenakho ukuqeqeshwa kwekhwalithi yezengqondo ohlelweni lokushushuluza, bazoholela ekuguqukeni kwesenzo sobuchwepheshe, okubangele ukulimala kwezemidlalo.
Ukushushuluza ngesikhathi sokukhathala noma ukulimala
Ukushushuluza kuwumdlalo onokuzivocavoca okuphezulu ngaphansi kwezimo ezibandayo, ukusetshenziswa ngokomzimba kuyashesha, kulula ukukhiqiza ukukhathala.
Ukukhathala nokulimala kuzovela emzimbeni wokuqoqwa kwezinto ze-muscle acid kanye nezinto ezinganele zamandla, okuzoholela ekunciphiseni ukunwebeka kwemisipha, ukwelula okungalungile, okuvame ukulimala. Uma kunikezwa ukukhuthazwa okunamandla, i-ligament ehlangene izokhula, ijwayele ukulimala.
Izinto zokusebenza
Imishini yokushushuluza ibiza kakhulu, ukuze wonge izindleko, izinga lokwehluleka kwemishini yokushushuluza liphezulu kakhulu. Isibonelo, uma ushelela phansi, umgoqo we-snowboard nesihlukanisi se-snowshoe awukwazi ukuhlukaniswa ngesikhathi kusuka komunye nomunye, kulula ukuholela edolweni naseqakaleni nokuphuka nokuphuka.
Yiziphi izingxenye ezivame ukulimala?
Ukulimala kwamalunga kanye nemisipha
Izindawo ezivame kakhulu yihlombe, indololwane, idolo kanye neqakala, ngokuvamile elihambisana nesenzakalo se-ligament strain.
E-skiing, kukhona ukunyakaza okuningi kwe-foot sprain noma i-knee sprain, futhi i-ligament strain kanye nokuphuka ngokuvamile kwenzeka, njenge-medial collateral ligament, i-anterior cruciate ligament kanye ne-ankle ligament, elandelwa yi-elbow kanye nokulimala kwehlombe okubangelwa ukuwa.
Ukulimala kwamathambo
Ematekisini, ngenxa yokusebenza okungalungile kwezobuchwepheshe noma izingozi, umzimba uhlushwa umthelela oqinile wangaphandle, okuhlanganisa ukucindezeleka okuqondile okuqondile, amandla e-shear ehlangothini kanye nokunyakaziswa kwesitho, okungaphezu kwezinga lethambo elingabekezeleleki, lizothambekela ekuqhekekeni kokukhathala noma ukuphuka okungazelelwe.
Ukuhlukumezeka kwekhanda nesiqu
Enkambweni yokushushuluza, uma isikhungo somzimba sokudonsela phansi singesihle, kulula ukubuyela emuva, okubangela ikhanda ngemuva komhlaba, ukungqubuzana, i-edema ye-subdural, i-neck sprain nezinye izimpawu, abantu abangathí sina bazofaka engozini ukuphepha kokuphila.
Ukuhlukumezeka kwe-epidermal
Ukulimala kokungqubuzana kwesikhumba kwenzeka phakathi kwesitho neqhwa ngesikhathi sokuwa; ukulimala kwezicubu ezithambile zesikhumba ngesikhathi sokushayisana nabanye; ukukhishwa kwezinyawo noma ukulimala kwe-friction lapho izicathulo zokushushuluza zincane kakhulu noma zikhulu kakhulu; ukubhoboza noma ukusika isitho ngemva kokulimala kwemishini yokushushuluza; isithwathwa sesikhumba esibangelwa ukufudumala okunganele.
Ukulimala kwemisipha
Ukuqina kwemisipha kanye ne-frostbite kungase kwenzeke ngenxa yokukhathala ngokweqile, umsebenzi onganele wokulungiselela noma ukulungiswa kwempahla ebandayo enganele kunoma iyiphi ingxenye yomzimba.
Ngenxa yokushushuluza ngaphambi kokuba imisipha inwebe noma i-excitability inganele, ukudonsa kwemisipha ngokweqile noma ukusonteka, ukushelela akukafiki ngesikhathi futhi ululame ngokugcwele ngemva kokuslayida, kuzodala ukulimala kwemisipha.I-quadriceps (ithanga langaphambili), i-biceps kanye ne-gastrocnemius (ithole elingemuva) lijwayele kakhulu ukucindezeleka kwemisipha.
Esikhathini sokushushuluza ebusika, ngenxa yokushisa okuphansi kwemvelo yangaphandle, i-viscosity ye-muscle iyanda, futhi ukwehla kokuguquguquka okuhlangene kubangelwa kalula i-muscle spasm kanye nobuhlungu, okuthinta ukuhamba nokuguquguquka kwe-joint, ikakhulukazi ukulimala kwe-flexor ye-posterior gastrocnemius muscle kanye nephansi lonyawo.Ukulimala kwemisipha kudinga ukwelashwa okufika ngesikhathi, ukwelashwa, nokuvuselelwa.
Ungakuvimbela kanjani ukulimala kwezemidlalo ye-skiing?
1. Ngaphambi kokushushuluza, naka ukuqinisa amandla emisipha nokuxhumana eduze kwelunga ukuze unikeze ukuvikeleka okuqinile okuhlangene. Ukuqeqeshwa kokuzinza okuyinhloko kuyadingeka ukuze kuncishiswe ingozi yokulimala lapho uwa. Ngesikhathi esifanayo, okungenani kathathu ngesonto ukuthuthukisa umsebenzi we-cardiopulmonary, ukuze kuzuzwe ukusetshenziswa okunengqondo kwamandla omzimba nokukhuthazela.
- Ukuphumula, ukulala, kanye nesengezo samandla
I-Skiing iwukusetshenziswa okuningi ngokomzimba kwezinto, ukuphumula nokungalali kahle kuzoholela ekwehleni okuhlobene kokusebenza komzimba nekhono lokuzivocavoca, ukulimaza kalula.
Ukushushuluza isikhathi eside ukuze ulungise ukudla okuzokwengeza ngesikhathi, kunconywa ukuthi ulethe ukudla okunamandla amakhulu ohlangothini.
- Lungiselela imisebenzi ngaphambi kokuzivocavoca
Ukufudumala okuphelele kungenza imisipha isebenze, kuqinise ukujikeleza kwegazi kuwo wonke umzimba, futhi kuhlanganise ngokugcwele isimiso somzimba senhliziyo nemithambo yegazi.
Qaphela ukuthi ukufudumala kufanele kuqhubeke imizuzu engu-30. Ingxenye eyinhloko ihlombe, idolo, i-hip, i-ankle, i-wrist kanye neminwe yeminwe yokujikeleza kanye nokwelula kwemisipha emikhulu, ithole, ukuze umzimba uzizwe ushisa kancane futhi ukujuluka kufanelekile.
Ngaphezu kwalokho, idolo kanye ne-ankle joint ingabuye iboshwe, ukuqinisa amandla ayo okusekela, ukufeza injongo yokuvimbela ukulimala kwezemidlalo.
- Izinyathelo zokuzivikela
(1) Imishini yokuzivikela ekushushuluzeni eqhweni: Abaqalayo kudingeka bagqoke amadolo nezinqe.
(2) Abaqalayo kufanele bafune isiqondiso sochwepheshe ukuze benze okuthile kusenesikhathi.Uma uphuma ekulawuleni, kufanele usheshe uphakamise izandla nezingalo zakho, ukuze unciphise isikhungo sakho samandla adonsela phansi futhi uhlale uhlehle, futhi ugweme umonakalo omkhulu kakhulu ekhanda lakho phansi bese ugingqika.
(3) I-Skiing kuwukuzivocavoca okuphezulu kakhulu, futhi umsebenzi wokuzivocavoca umzimba we-cardiopulmonary kufanele uhlolwe ngaphambi kokushushuluza.
(4) Abalandeli abaphethwe i-osteoporosis nezifo ezihlangene kufanele bakugweme ukushushuluza.
Ngemuva kokulimala kwezemidlalo yokushushuluza, ungabhekana kanjani nakho?
- Ukwelashwa okuphuthumayo kokulimala kwamalunga
Ukulimala okunzima kufanele kulandele izimiso zokulahla zokuvikela, ukucindezela okubandayo, ukugqoka ingcindezi, nokuphakama kwesitho esithintekile.
- Ukwelashwa kwe-muscle spasm
Okokuqala, qaphela ukuphumula futhi uhlale ufudumele.Ukudonsa kancane kancane umsipha ngokuphambene ne-spasm ngokuvamile kuyayikhulula.
Ngaphezu kwalokho, futhi kungaba ukubambisana massage wendawo, isikhathi sina kufanele kuthunyelwe kudokotela ngesikhathi.
- Ukwelashwa kosizo lokuqala lokuphuka kwemilenze
Ukuzivocavoca kufanele kumiswe ngokushesha. Uma kukhona isilonda esivulekile, umzimba wangaphandle ozungeze isilonda kufanele ususwe kuqala futhi ugezwe ngamanzi ahlanzekile noma isibulala-magciwane, bese umane uboshwe nge-gauze yokubulala amagciwane ukuze ugweme ukutheleleka kwesilonda, futhi uyithumele esibhedlela ngesikhathi emva kokulungiswa okulula.
- Ngemuva kokuvuselelwa
Ngemva kokuhlolwa okufanele, kufanele baye ezikhungweni zezokwelapha ezichwepheshile ukuze bathole ukwelashwa kokuhlunyeleliswa kusenesikhathi.
Isikhathi sokuthumela: Mar-17-2022