Akukhona okokuqala sixoxa ngokuphepha kwezingane ngesikhathi se- umkhuba wezemidlaloKodwa-ke, kuyisihloko sonke okufanele sisibuyekeze ngezikhathi ezithile ukuze sikwazi vimbela ukulimala okuningi ngangokunokwenzekaUkuvivinya umzimba kuhle empilweni ngoba kuvumela ibhalansi yamandla futhi isebenza njengokuvimbela ukukhuluphala nokukhuluphala ngokweqile, ngaphezu kwalokho kusifanela kahle.
Akuwona wonke ukuzivocavoca umzimba okuwumdlalo, lokho kucacile; uma ikhona, ibandakanya okunye izinqubo kanye nomfutho okungenzeka kube yi-predisposing (kanye nezinye izici) ezinhlotsheni ezahlukene zokulimala. Yingakho ngizogcizelela izici ezahlukene okufanele zicatshangelwe ukuze ngikhuthaze ukugwema ingoziSizophinde sihlanganise ubufakazi obuwusizo kakhulu imishini, imikhuba, hydration y ukulungiselela ukuze imindeni yenze izinqumo ezinolwazi.
Ngokuvamile, sizobheka izimbangela zokulimala, ukufaneleka kwezindawo lapho kwenziwa khona ezemidlalo, imishini nokuqeqeshwa
Ukulimala kwezemidlalo kwezingane
Kwesinye isikhathi ingozi yokulimala inyuswa ngokumane nje ukuthi ukuhlangana phakathi kwezingane zeminyaka ehlukene. Iminyaka ehlukene okuthi - vele - isho amandla ahlukene, ubukhulu, isisindo, njll. Ayenzeki emiqhudelwaneni, kodwa ijwayele ukuzijabulisa, isibonelo indodakazi yami idlala i-hockey nabafana namantombazane aphakathi kweminyaka engu-9 ubudala (iminyaka yakhe) kanye ne-16, kusobala ukuthi uma enye yabadala ingalawuli ukubhuleka futhi ishayisana, ingakwazi ukuthola ukulimala kwalesi simboli sokuzivikela. izivikelo ezithile.
La ukuntuleka kombono wengozi Imvelo ebuntwaneni nayo iyimbangela yokulimala. Kepha akukhona nje lokho esesikushilo: amaphutha enkundleni yokudlala, imishini yokuzivikela enganele, ukuntuleka kokugadwa ngabantu abadala…kuzophinde kube nomthelela. Kubaluleke kakhulu ukwamukela a isiko lokuvimbela lokho kusivumela ukuthi sihlole zonke izici ezishiwo ngendlela ebanzi, futhi sisebenze phezu kwazo ukuze sizithuthukise.
Kukhona indlela elula yokuhlukanisa ukulimala okuhlanganisayo: ukulimala okukhulu (ngokungazelelwe, njenge-sprain), ngenxa yokugcwala ngokweqile (ukusetshenziswa ngokweqile nokuphindaphindayo) kanye ukubuyela emuva (kwenzeka uma ukuzijwayeza kuqalwa kabusha ngaphambi kokuphulukiswa). Esebancane, ama-sprains kanye nemihuzuko kuvamile; njengoba zikhula, amandla kanye nesivinini kwanda, futhi nalo ingozi amafractures, izinyembezi ze-ligament o ukushaqeka.
- Okuvame kakhulu: amaqakala, izinhlungu, ukuphuka, ukulimala kwamehlo okunomthelela, ukuhlukumezeka kwekhanda.
- Ngenxa yokugcwala kakhulu: ubuhlungu bedolo langaphambili, indololwane yembiza, ihlombe lombhukudi, i-tibial periostitis, i-spondylolysis ye-lumbar.
- Ukuvela kabusha: Ukubuya kusenesikhathi kulayisha kakhulu indawo elimele futhi kuyibeke phambili umonakalo omusha kanye nezinxephezelo.
Izingozi ezigwenywayo ngenxa yemishini
Izincomo engingakunika zona zingaba umqondo ophusile, futhi lapha kufanele ngiphinde ngikhulume ngemishini kweminye imidlalo, ukukhumbula ukuthi isinqumo esingcono kakhulu vikela (futhi uvimbe) izingane ukugwema ububi obukhulu. Okusho ukuthi (futhi ngokwesibonelo) ukuphuma ngeSonto nomndeni wonke ngebhayisikili kusho, noma kufanele kusikisele, ukusebenziseka kalula. Isigqoko sokuzivikela.
Kukhona nemikhuba edinga izivikeli emajoyintini, engxenyeni ye-groin noma yamehlo
Futhi hhayi nje ukuvikela, ngoba uyazi ukuthi yini? Ngezinye izikhathi a i-sneaker sole kungabangela ukushelela, irakhethi evulekile Kuhilela izingozi. Ekugcineni, kumayelana nokuthatha imishini eyisisekelo futhi ethize yezemidlalo eyenziwa izingane zethu; ngoba akufani nokudlala i- 'run I get you' epaki, kunokuhlosela iqembu lakho ukuthi linqobe, esimweni sesibili izenzo (yize zisebenza kahle kwezemidlalo) ziqine kakhulu.
- Izigqoko: sebenzisa eyodwa ethize kumdlalo ngamunye (ukugibela ibhayisikili, ihokhi, ukushushuluza, ukushushuluza, njll.). Kufanele ilingane kahle, ngaphandle kokuncipha. Ngokuhamba ngebhayisikili, bheka izitifiketi eziqashelwa izikhungo ezilawulayo nezokuphepha.
- Ukuvikelwa kwamehlo: izibuko nama-visors polycarbonate Ukumelana nomthelela. Ibalulekile kwezemidlalo ye-racket, basketball, ne-hockey. Uma ingane yakho igqoka izibuko ezinikezwe udokotela, qiniseka ukuthi ziyazisebenzisa sporty futhi isikhathi eside, hhayi ezivamile.
- Umqaphi womlomo: amaprotheni amazinyo nolimi kwezemidlalo yokuxhumana nebhola. Kungaba yi-thermoformable noma okwenziwe ngokwezifiso udokotela wamazinyo.
- Okuphedliwe: Ama-shin guards, ama-knee pads, ama-elbow pads kanye ne-trunk protection kunciphisa umthelela ekuweni (i-skates, i-hockey, ubuciko bokulwa).
- Ukuvikelwa kwe-Inguinal: la igobolondo Kunconywa i-hockey, ibhola lezinyawo, i-basketball, i-baseball kanye ne-wrestling.
- Izicathulo: khetha uhlobo olulungile (ukusula, i-flat sole, i-grip) kanye ivuselele lapho ilahlekelwa ukubamba noma ukudonsa.
- Usayizi nokulingana: iqembu elilungile kodwa elingalungiswanga kahle ayivikeli. Cela umqeqeshi noma isitolo esikhethekile ukuze uthole usizo lokuhlola usayizi wakho nokufaneleka kwakho.
Noma nini lapho kungenzeka, hlola ukuthi indaba iyavumelana yini izindinganiso zobuchwepheshe eziqashelwayo futhi ulandele umakalabha, imaski, kanye neziqondiso zomkhiqizi we-shin guard. Isimo semishini sihlolwa njalo: ukulungisa noma ukushintsha izingxenye ezilimele zivimbela izingozi ezingagwemeka.
Ngesikhathi sokuqeqeshwa
- Enye indlela yokubeka isimo se-locomotor system qala futhi uqede ngokuqhubekayo amaseshini okuqeqesha.
- Izicathulo kufanele njalo ifanele wonke umsebenzi, ngenxa yokuthi izingane zisengozini yokulayisha ngokweqile.
- Ungayinaki i ukuhlolwa kwezokwelapha.
- Ukucasuka kumntwana womsubathi ngezinye izikhathi kubangelwa ukuzamela ngokweqile (ngenxa yokuqeqeshwa ngokweqile).
Zifudumeze ngomsebenzi omnene wenhliziyo nemithambo yegazi ukuhamba ngokuhlanganyelaUkwelula kusebenza kangcono ngemva kokufudumala, lapho izicubu zinwebeka kakhulu. Iyanda imvamisa, ubude besikhathi kanye namandla kancane kancane ukugwema ukulimala ngokweqile. ukuqeqeshwa okuphambene (ukushintshana kwezemidlalo) kunciphisa ukugcwala ngokweqile emaqenjini emisipha ephindaphindayo futhi kuthuthukise ukusebenzisana okuphelele.
Uma ungeyona ingxenye yeqembu, hlela izikhathi ezivamile: phinda ukuthinta okukhethekile okukhethekile ngomfutho ophansi ilungisa ubuchopho nomzimba. Gwema ukuqeqeshwa ngokweqile: ngokuzumayo ukwandisa umthwalo kungase kubonakale kusebenza kahle ekuqaleni kodwa kuphakamisa ingozi yokulimala kamuva.
Isibopho esabiwe
Njengabazali, sikhathazeka ngezingane zethu ezidlala ezemidlalo, sithenga izinto zokusebenza, senza umzamo ahambisane kumaseshini okuqeqesha kanye nemidlalo; singenza noma yini esingayenza, ngisho nangaphezulu. Abaqeqeshi bafundisa amasu, futhi izingane ziyafunda, kodwa kukhona 'abadlali' abaningi abadlalayo, njengoba sizobona manje.
Kungakuhle futhi ukuthi amakilabhu azikhathaze nge ukulungiswa kwezinsiza, kanye nokuthi abaphathi bazophatha izicelo zezakhamizi nezinhlangano. Umgodi ungabangela i-sprain; kukhona izindawo ezithambile uma kwenzeka kuwa (ukhuni ngokumelene nosimende)... kuyinkinga eyinkimbinkimbi esingeke sikwazi ukuyidingida namuhla ngoba kungathatha isikhala esithe xaxa, kepha kusalindwe.
Njengoba kusalindwe isimo esiseqile sokunqoba esidala izimo eziyihlazo: ezemidlalo uma kuqhathaniswa nokuncintisana, futhi ngizokuyeka lapha namuhla
Ngaphezu kwalokho, wonke umsebenzi wezingane kufanele ube igadwe abantu abadala abaqeqeshiwe ngokuqeqeshwa kosizo lokuqala kanye ne-CPR. Khetha amaqembu namaligi abeka phambili ukuphepha ngaphezu kokuwina ngazo zonke izindleko; isiko lezidingo zokuvimbela landela imithetho, ukusetshenziswa ngendlela efanele kwemishini kanye nokuhlonipha izikhathi zokuphumula nezokugeleza kwamanzi.
I-hydration, ukufudumala nokuvikela ilanga
I-hydration iqala ngaphambi kokuzwa ukomaIsiqondiso esisebenzayo ukuphuza ingilazi yamanzi imizuzu engu-20-30 ngaphambi komsebenzi futhi uphuze njalo phakathi nangemuva. Isikhathi eside noma esishubile ekushiseni, iziphuzo nge ama-electrolyte (ngcono ngoshukela omncane) esikhundleni sokulahlekelwa umjuluko.
- Izimpawu zokuphelelwa amanzi emzimbeni: umlomo owomile, ikhanda elibuhlungu, isiyezi, umchamo omnyama, ukukhathala.
- Uhlelo olunekhanda: gwema amahora amaphakathi; Funa i amathunzi okwekhefu.
- Izingubo: izindwangu ezilula, eziphefumulayo; cap noma isigqoko esinomphetho lapho kufaneleka.
- Ukuvikelwa kwelanga: I-Broad-spectrum, i-sunscreen ukumelana namanzi ene-SPF ≥ 30, isetshenziswe imizuzu eyi-15-30 ngaphambi nange ifakwe kabusha njalo ngemva kwamahora amabili noma ngemva kokubhukuda/ukujuluka.
Imithetho, amasu kanye nesikhathi sokuma
Imithetho nemithethonqubo ikhona idlale iphephile. Ukuzihlonipha kuvimbela ukungqubuzana nezenzo eziyingozi eziphelelwe isikhathi. indlela efanele Iphinde ivikele: ku-baseball, musa spike base embozwe omunye umdlali; kuthenisi, gwema ukushaya okuqondile ebusweni ebangeni eliseduze. Ngamandla, iyaxhumanisa uphefumula (khipha umoya ngenkathi uphakamisa) ukugwema ukukhuphuka komfutho wegazi owedlulele.
Uma ubuhlungu buvela, ungayifihli namaphilisi ezinhlungu ukuqhubeka nokudlala. Imithi ayixazululi imbangela futhi ingabhebhethekisa ukulimala ngokweqile. Ngemva kokushaywa ekhanda, linda njalo ukukhishwa kwezokwelapha ngaphambi kokubuya; ukubuya ngaphambi kwesikhathi kwandisa ingozi yokuqhubeka nokungqubuzana.
- Yima uthintane uma kukhona ubuhlungu obukhulu obumaphakathi, ukuvuvukala okuphawulekayo, ukungakwazi ukusebenzisa isitho, noma ubuhlungu obuvimbela ukulala / ukuqeqeshwa.
- Ibuya kancane kancane ngemva kokulimala kanye nokufudumala okwanele nokupholisa umoya.
Ukuhlolwa ngokomzimba, iminyaka efanele kanye nezikole
Un ukuhlolwa kwezokwelapha ngaphambi kokubamba iqhaza isiza ukuthola amandla nezindawo ezinobungozi, kanye nokuqondisa kwezemidlalo ezifanele. Ukulungiselela akuncikile kuphela eminyakeni/usayizi, kodwa futhi ukuvuthwa ngokomzwelo kanye nokuqonda imithetho nokusebenza ngokubambisana. Izingane eziningi zilungele amaqembu ahlelwe nxazonke iminyaka eyisithupha uma bebonisa isithakazelo futhi bengalandela iziqondiso.
Esimeni sesikole nesekilabhu, kuyancomeka ukuthi kucwaningwe izinsiza nezinqubo: izinkambu ezinakekelwa kahle ekhanyisiwe futhi ecacile, imigomo egxilile nobhasikidi, izindawo ezisesimweni esihle, imithetho ye ame kancane kanye nemigomo ye-hydration kanye nesiphepho (uma umbani ubonakala eduze, ukumisa okwesikhashana umsebenzi kanye nokufuna indawo yokukhosela).
- Ukuqeqeshwa komqeqeshi: usizo lokuqala kanye ne-CPR; amamodeli okuziphatha okuphephile.
- Amakhefu: Eminye imidlalo unyaka wonke ukugwema ukusetshenziswa ngokweqile nokukhuthaza ukudlala mahhala esemncane.
- Ukuxhumana: ikhuthaza izingane ukuthi yisho ukuthi bazizwa kanjani ukubona ukungakhululeki noma ukukhathala kusenesikhathi.
Ukwelashwa okuyisisekelo kanye nosizo lokuqala
Ekulimaleni okukhulu ngokukhubazeka kokusebenza (ukuxhuga, ukungakwazi ukuhambisa ilunga, ukuguqulwa kwezinga lokuqaphela), sebenzisa usizo lokuqala futhi ufune ukuhlolwa kwezokwelapha. Uma ukulimala kunzima kakhulu, hamba uye egumbini lezimo eziphuthumayo. Ukuze uthole ukulimala ngokweqile, nciphisa umsebenzi, thintana naye, futhi ucabangele ukwelashwa ngokomzimba; ngezinye izikhathi kuyodingeka. guqula isu noma uhlelo ukuqeqeshwa ngaphambi kokubuya.
Ama-sprains angenye yezingozi ezivame kakhulu. Ukubaphatha ngokushesha nokuhlonipha izikhathi zebhayoloji Ukwelapha kunciphisa ukuphindeka. Ukuvimbela kuseyiyona ndlela yokwelapha engcono kakhulu: imishini efanele nefaneleka kahle, izinkundla eziphephile, ukufudumeza kanye nokuqhubeka.
Ngithanda ukugcizelela ukuthi kule ndaba yokuzilolonga kwezemidlalo, okungenani ukuzithandela nokugqugquzela, ngoba – ngokweqiniso – akuwenzi umqondo ongako ukuthi ingane yenze imidlalo ukuze ingenze ngiziqhenye. Njengoba ngishilo, ukuvivinya umzimba akubandakanyi ukuzilolongela imidlalo, futhi injabulo ezincane nazo kufanele ziqashwe.