Chizoloŵezi chotambasula chikhoza kukhala masewera olimbitsa thupi osangalatsa kwa thupi kwa othamanga komanso anthu omwe amakhala pansi. Ndiko kulondola, yambani kapena kutsiriza tsiku lanu ndi masewera olimbitsa thupi otambasula bwino ndi ophatikizana amalimbikitsa thanzi ndipo ndizopindulitsa makamaka kupewa kuoneka kwa ululu wokhudzana ndi kusagwira ntchito kapena kuthera maola ambiri mumayendedwe omwewo atakhala kutsogolo kwa kompyuta.
Kwa othamanga ndikofunikiranso kukhala ndi zizolowezi zabwino zotambasula ndi pofuna kupewa kuvulazidwa. Komabe, muzochitika izi, kuwonjezera pakuchita masewera olimbitsa thupi bwino, muyenera kusankha nthawi yoyenera. Kafukufuku waposachedwa akuwoneka kuti akuwonetsa kuti kutambasula musanasewere masewera kungakhale kopanda phindu chifukwa kuzizira kozizira musanayambe maphunziro kumapanga kuvulala kwakung'ono kumapangitsa kuti minofu iwonongeke kuti ipangitse mgwirizano wotsatira.
Malinga ndi kafukufuku wochitidwa pa othamanga omwe adatambasula asanaphunzire, onse adachepetsa machitidwe awo mosasamala kanthu za msinkhu wawo, jenda kapena msinkhu. Kuyerekeza kwake ndikuti mphamvu ya minofu yotambasuka idatsika ndi 5% yokha ndipo mphamvu yophulika ndi pafupifupi 3%.
Kutambasula sikumangokhudza minofu yokha, koma ziwalo zonse pamodzi ndi minofu imagogomezera mafupa, fasciae ndi mitsempha. Ndi chifukwa chake zili choncho zofunika kuwachitira bwino kulabadira mayendedwe kuti ayenera kuchitidwa pang'onopang'ono ndi bwino limodzi ndi kupuma kwambiri, popanda rebounding ndi popanda ululu, ngakhale ndi mavuto, akugwira lakhalira kwa 15 mpaka 30 masekondi.
Mitundu yotambasula
Kuonjezera apo, pali mitundu yosiyanasiyana ya matayala omwe mungasankhe oyenera kwambiri kwa munthu aliyense komanso zosowa zawo zakuthupi. Chodziwika bwino ndi malo amodzi, yomwe imakhala ndi kutambasula popuma ndikugwira kaimidwe kwa masekondi angapo ndi kusinthasintha kwake komwe kumaphatikizapo kukhudzidwa popanda kupitirira malire a chitonthozo. Izi ziyenera kuwonjezeredwa kutambasula zam'mbali momwe minofu imapanga mphamvu yolimbana ndi kutambasula, yomwe imagwira ntchito, yomwe ndi mtundu wina wa kutambasula kwa static komwe kumakhala kutambasula pogwiritsa ntchito minofu yotsutsa popanda thandizo lakunja, ndi yokhazikika, yomwe imakhala ndi mphamvu yakunja pa mwendo wotambasulidwa. .
Malizitsani mndandanda ballistic, yomwe ili ngati yamphamvu, ngakhale kuti malire a minofu amakakamizika ndi kubwezeretsanso ndi PNF (Proprioceptive Neuromuscular Facilitation) yomwe imakhala yosakanikirana ndi static ndi isometric.
ubwino
- Kuchepetsa ululu
- Sinthani kaimidwe
- Imalimbikitsa elongation
- Wonjezerani kutentha kwa minofu
- Amathandizira kusuntha kwamagulu
- Sinthani masewerawa
- Zimakomera kubwerera ku bata
Contraindicated ...
- Pamene pali unconsolidated fupa fracture
- Ngati pali kutupa olowa
- Pa matenda njira
- Ngati pali ululu pamene kuchita nawo m`malo olumikizirana mafupa kapena minofu
- Muzochitika za hyperlaxity
- Ngati pali kuvulala kapena kuvulala
- Ngati pali zizindikiro za osteoporosis
- Pambuyo pa kupsinjika kwa minofu