Ukugibela amahhashi kungumsebenzi wezemidlalo lapho umgibeli usebenza izindawo eziningi ezibonakalayo. Kuyasiza imisipha yethoni, ukugcina ukuma kahle komzimba, futhi kubuye kube nokuzivocavoca okuhle kwenhliziyo. Ngaphezu kwalokho, kunjalo, ezinzuzweni ezingokwengqondo okukulethayo, njengokuhlanza ingqondo.
Kungumsebenzi lapho ibhalansi phakathi kwehhashi nomgibeli kufanele iphelele. Kunezinhlobonhlobo eziningi zezindlela zemidlalo ngaphakathi kokugibela amahhashi, ngayinye enezici zayo maqondana nokuzilungiselela ngokomzimba, umgibeli nokuqeqeshwa kwamahhashi, okokusebenza, njll. Futhi ngakho-ke hKukhona okunye ukulimala okuvamile kwesinye noma kwesinye isiyalo, kepha ngokujwayelekile uhlobo olufanayo lokulimala okuvela kulo mdlalo kungakhathalekile ukuthi kwenziwa kanjani.
Ekugibeni umgibeli nehhashi kungalimala, kepha namuhla ake sigxile ekulimaleni kwabagibeli nokuthi singakuvimbela kanjani Usukulungele?
Kungakholelwa, ikakhulukazi labo abagibeli bezikhathi ezithile, ukuthi ukuzijwayeza kwalo mdlalo akudingi izidingo ezinkulu zomzimba kubo. Leli iphutha elejwayelekile kakhulu elingaholela ekulimaleni kwemisipha kanye nemisipha ngenxa ye-overexertion, ukulimala kanye / noma ukuphuka ngenxa yokuwa ngenxa yokungabi nalwazi lwendlela yokugibela amahhashi.
Yingakho sifuna ukukugcizelela lokho Ukugibela, ikakhulukazi ngokungafanele futhi ngaphandle kwemishini edingekayo, kungaholela ekulimaleni okubi kakhulu njengokuhlukumezeka ekhanda, ukuphuka kwe-vertebral, ukulimala komgogodla noma olunye uhlobo lokulimala olungashiya i-sequelae. Ngakho-ke sizokwazi ukuthi yini ubungozi bokugibela ihhashi futhi, okubaluleke kakhulu, ukuthi singakugwema kanjani noma sinciphise umonakalo.
Inkomba
Ukulimala kwamahhashi
Kuyadingeka ukuthi ulungiselele ihhashi ngaphambi kokwenza noma yiluphi uhlobo lokugibela amahhashi, phakathi nale nqubo singathola ukulimala okuthile ngezimbangela ezahlukahlukene ezifana imihuzuko enemvelo, ukuluma noma ukunyathela ihhashi. Futhi-ke, ezaziwayo ukukhahlela.
Phakathi nayo yonke inqubo yokulungiselela i-equine, kufanele sinake ukusabela kwesilwane ukugwema konke lokhu kulimala lokho kungaba yimiphumela yokwethuka kwesilwane nokuhamba, kusilimaze.
Ukulimala ngenxa yemishini engafanelekile
Yonke imidlalo inemishini akudingeki nje kuphela njengokuhlukaniswa kwemidlalo eshiwo kodwa bayizo yakhelwe ukusisiza ukufeza umkhuba ofanele futhi ophephile wokuwenza. Ekugibeleni amahhashi uzodinga: amabhuzu, amabhulukwe okugibela, amagilavu, isigqoko sokuzivikela nezigqoko zokuzivikela. Kwezinye izikhathi kuyalulekwa futhi ukuthi ugqoke izibuko emisebenzini eyenzelwa endle.
Ukungasebenzisi i-equine efanele kungadala: amanxeba ezandleni, ukulimala noma ukuguguleka kwamathole, ukucasulwa emilenzeni nasezinqeni, ukuhlukumezeka okwethusayo ekhanda, njll.
Ukulimala kwamahhashi
Enye yezimbangela ezivame kakhulu zokulimala kwabagibeli ukuwa kwehhashi. Ukulimala okuvame kakhulu kulezi zimo amathambo aphukile njengezimbambo, i-clavicle noma i-vertebrae.
Ezikhathini eziningi kukhona futhi ukuqhekeka emathanjeni ezandla noma ukuhlukaniswa kwemvelo lapho kuzanywa ukubamba izintambo ngesikhathi sokuwa Lesi senzo esisheshayo senzeka zombili ukuzama ukungangeni futhi ukuze isilwane singaphunyuki. Kunempikiswano phakathi kokuthi isenzo sokubamba izintambo sihle noma cha, ngoba singadala ukulimala ezandleni nasemgogodleni, kepha ngakolunye uhlangothi, yehlisa ijubane lokuwa futhi ivame ukugwema ukushaywa ekhanda kusukela Eziningi Ngezinye izikhathi kusenza siwele ezinyaweni zethu.
Akunakugwenywa ukuwa ehhashini kwesinye isikhathi noma okunye, kepha kuthiwani uma singavimbela ukulimala okungabangelwa ukuwa ngokugqoka imishini efanelekile, lapho isigqoko sokuzivikela sibalulekile.
Ukulimala kwemisipha
Lapho ugibela ihhashi, inani elikhulu lemisipha liyakhishwa, njenge-abs, izinqa noma emuva. Kodwa-ke, kubagibeli abangochwepheshe noma abajwayelekile, ezithile izifo ezitholakala ekugibeleni amahhashi, ikakhulukazi emhlane ongezansi.
Kumele kukhunjulwe ukuthi lapho uqhuba ukugibela ihhashi, Eminye imisipha ikhula kakhulu, kuyilapho imisipha ephikisayo ingasetshenziswanga ngakho-ke ayikhuli. Futhi lokhu kwenza imisipha iba engalingani ngokuholela ezifweni nasezinkinga emuva okungapheli kanye / noma ukuvaleka okuhlangene emgogodleni.
Ukunciphisa ubungozi bokuvela kokulimala, kuyadingeka sebenza imisipha ukwandisa isisindo sakho kanjani? ukwenza izivivinyo ezithile ezandisa iphesenti lemisipha emhlane wethu ukuvimbela ukugibela ihhashi kungathinti umgogodla wethu. Lokhu akuyona into ehlukaniswe nokugibela amahhashi, kepha kwenzeka kwezemidlalo eminingi, ngakho-ke ukuqeqeshwa komzimba okuphelele kubalulekile yabasubathi.
Masithathe isibonelo ukuze sikucacise. Ukugibela ihhashi kusebenza kakhulu kuma-biceps, esihlakaleni nasezintweni eziguquguqukayo zeminwe, kwizicupho nakuma-erector spines. Ngakho-ke, izivivinyo ezisebenza ngama-triceps, i-wrist kanye ne-extensors yeminwe, ama-pectorals kanye nezisu kufanele zenziwe ngokufana. Ngale ndlela sizokugwema ukulimala kokubola kulezo zindawo zomzimba wethu.
Okunye ukulimala okuvamile
Amadolo
Le ngxenye yemilenze yethu ingenye yalezo ezingabhekana kakhulu nomkhuba wokugibela amahhashi, ngoba isikhundla esikleliswe kanye nokuzithwala usisondeze emzimbeni wesilwane, kubangela ukuba imisipha ihlupheke.
Imisipha yomlenze
Ama-adductors amathanga ngenxa yokusetshenziswa kwayo ukubamba nokuphatha ihhashi, bangahlupheka kakhulu futhi babangele ukuqhekeka kwe-fibrillar.
Imisipha yethole kanye ne-tendon yama-achilles, kuya ngokuthi isisetshenziswa sisetshenziswa kanjani, kungalimala.
Izinqe
Ngenxa yokuvulwa kwemilenze kudingekile ukugibela ihhashi futhi kuya ngokuthi ungqongqoze kanjani umgibeli uhlupheka, ingahamba ize isuse ukhalo ngezikhathi ezithile.
Noma unayo yonke into, ungethuki, ngokulungiselela okuhle nangokuqonda, ungagibela ihhashi ngokuphepha nangokomzimba. Futhi-ke, uma kunezinkinga zangemuva kungakuhle ukuthi ubonane nodokotela ngaphambi kokugibela.
Ngiyethemba ukujabulele ukufunda le ndatshana njengoba ngiyibhala.
Yiba ngowokuqala ukuphawula