Inqubo yokwelula ingaba ukuzivocavoca okuthakazelisayo emzimbeni kubo bobabili abasubathi nabantu abahleli phansi. Kunjalo, qala noma uqedele usuku lwakho ngokuzivocavoca umzimba ngokuzifudumeza nokuhlanganyela ikhuthaza ezempilo futhi kuzuzisa ikakhulukazi ukugwema ukuvela kobuhlungu obuhlobene nokungasebenzi noma ukuchitha amahora amaningi ngokuma okufanayo uhleli phambi kwesikrini sekhompyutha.
Kubasubathi kubalulekile futhi ukuthola imikhuba emihle yokwelula ngayo ngenhloso yokugwema ukulimala. Kodwa-ke, kulezi zimo, ngaphezu kokwenza kahle izivivinyo, kufanele ukhethe isikhathi esifanele. Izifundo zakamuva zibonakala zikhombisa ukuthi ukuzelula ngaphambi kokudlala ezemidlalo kungazuzisa ngoba ukwelula amakhaza ngaphambi kokuziqeqesha kudala ukulimala okuncane okwenza umsipha ulahlekelwe wumqondo wokwenza ukusikwa okulandelayo.
Ngokuya ngocwaningo olwenziwe kubasubathi abazelula ngaphambi kokuqeqeshwa, bonke banciphise ukusebenza kwabo kakhulu kungakhathalekile iminyaka yabo, ubulili noma izinga. Ukulinganisela ukuthi amandla emisipha eyeluliweyo anciphile ngo-5% nje kuphela kanye namandla okuqhuma cishe ngo-3%.
Ukwelula akubandakanyi imisipha kuphela kepha zonke izinhlaka zihlangene nemisipha zicindezela amalunga, i-fasciae nezinzwa. Yingakho kunjalo kubalulekile ukuzikhipha ngokuphelele ukunaka ukunyakaza okufanele kwenziwe kancane futhi ngokushelelayo kuhambisane nokuphefumula okujulile, ngaphandle kokuphindaphinda futhi ngaphandle kobuhlungu, yize kunokushuba komoya, kubambe ukuma kwemizuzwana eyi-15 kuye kwengama-30.
Izinhlobo zokwelula
Ngaphezu kwalokho, kunezinhlobo ezahlukahlukene zokululeka ongakhetha kuzo ezifanele kakhulu umuntu ngamunye nezidingo zakhe zomzimba. Okaziwa kakhulu ngukuthi okumile, equkethe ukuzelula ekuphumuleni nokubamba ukuma imizuzwana embalwa nokuhluka kwayo okunamandla okubandakanya umfutho ngaphandle kokweqa umkhawulo wenduduzo. Kulezi kufanele kungezwe i- esisuka i-isometric lapho imisipha ibamba ngamandla ukwelulwa, okusebenzayo, okungolunye uhlobo lokunwebeka okungaguquguquki okubandakanya ukwelula usebenzisa imisipha yomphikisi ngaphandle kosizo lwangaphandle, kanye nolungafakwanga, lapho kukhona khona amandla angaphandle emlenzeni okumele welulwe .
Qedela uhlu i-ballistic, efana naleyo enamandla, yize imikhawulo yemisipha iphoqelelwa ukwenyuka futhi ne-PNF (Proprioceptive Neuromuscular Facilitation) eyinhlanganisela ye-static ne-isometric.
Izinzuzo
- Nciphisa ubuhlungu
- Thuthukisa ukuma
- Iphromotha ukunweba
- Khulisa izinga lokushisa kwemisipha
- Zithuthukisa ububanzi bokuhamba ngokuhlanganyela
- Thuthukisa ukusebenza kwezemidlalo
- Ithanda ukubuyela ekuzoliseni
I-Contraindicados ...
- Lapho kunokuqhekeka kwethambo okungahlanganisiwe
- Uma kukhona ukuvuvukala okuhlangene
- Ngesikhathi sezinqubo ezithathelwanayo
- Uma kukhona ubuhlungu lapho ubenza emajoyintini noma emisipheni
- Ezimweni ze-hyperlaxity
- Uma kukhona ukuhlukumezeka noma ukulinyazwa
- Uma kunezimpawu ze-osteoporosis
- Ngemuva kwezinkinga zemisipha