Ubuvuzi bwa siporo ni iki? Igitabo Cyuzuye Cyintangiriro

1. Intangiriro kuri Ubuvuzi bwa siporo

Wigeze uzunguruka akaguru mugihe cyo kwiruka? Cyangwa wunvise urutugu rubabaza nyuma yumukino wa tennis? Noneho umaze guhagurukira kurwanya ubuvuzi bwa siporo - waba wabimenye cyangwa utabimenye.

Ubuvuzi bwa siporo ntabwo ari ijambo ryiza ryo kuvura abakinnyi. Nibikorwa byubuvuzi bigenda byiyongera, byibanda ku gufasha abantu bingeri zose ndetse nubuzima bwiza gukira ibikomere, kunoza imikorere, no gukumira ibibazo biri imbere. Kuva muri wikendi yiruka kugeza abatsindiye umudari wa zahabu, ubuvuzi bwa siporo butanga ibisubizo birenze kure.

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2. Amateka n'ihindagurika ry'ubuvuzi bwa siporo

Intangiriro Yambere

Ubuvuzi bwa siporo bwatangiye mumico ya kera. Abagereki n'Abaroma basobanukiwe n'akamaro ko kugira ubuzima bwiza, kandi abaganga bo hambere nka Hippocrates bize ibikomere byakorewe mu myitozo ngororamubiri.

Iterambere rya none

Ikinyejana cya 20 cyazanye iturika muri siporo ihiganwa - kandi hamwe na hamwe, hakenewe kwitabwaho. Ubuvuzi bwa siporo bugezweho burimo kwisuzumisha buhanitse, uburyo bwo kubaga, kuvura umubiri, ndetse no gufasha mu buzima bwo mu mutwe, bikaba disipuline yuzuye.

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3. Ninde Ukeneye Ubuvuzi bwa Siporo?

Abakinnyi babigize umwuga

Izi nisura tubona kuri TV, ariko intsinzi yabo akenshi ihisha amasaha atabarika hamwe nabaganga ba siporo, abavuzi, nabatoza.

Weekend Warriors & Fitness Enthusiasts

Kuba utari muri NBA ntibisobanura ko ibikomere byawe bifite akamaro gake. Ubuvuzi bwa siporo bufasha abantu burimunsi gusubira inyuma byihuse kandi bikomeye.

Abana n'ingimbi

Mugihe siporo y'urubyiruko igenda ikomera, abana bahura n'imvune zo murwego rwo hejuru. Ubuvuzi bwa siporo bwabana butuma bakira neza.

Abakuze kandi Bakuru

Gukomeza gukora nyuma ya 60? Ubuvuzi bwa siporo burashobora kugufasha gukomeza kugenda, gucunga arthrite, no kwishimira ubuzima nta bubabare.

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4. Inyungu zingenzi zubuvuzi bwa siporo

Kwakira vuba

Hamwe na gahunda iboneye, ntugomba kwicara ku ntebe igihe kirekire. Ubuvuzi bwihariye bwihutisha gukira no kugabanya ingorane.

Kwirinda ibikomere

Ntibyaba byiza tutigeze dukomeretsa mbere? Ubuvuzi bwa siporo bwibanda cyane kubinyabuzima, uburyo bwo kugenda, hamwe namahugurwa yimbaraga kugirango birinde ibikomere mbere yuko biba.

Gukwirakwiza imikorere

Ntugomba kubabaza kugirango ubone inyungu. Abaganga ba siporo barashobora kugufasha kwiruka byihuse, kuzamura neza, no gusunika imipaka yawe neza.

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5. Ibintu bisanzwe byafashwe

Imirongo

Imvune zikunze kugaragara muri siporo-tekereza amaguru yazungurutse cyangwa akurura hamstrings.

Tendonitis na Bursite

Imyitozo isubiramo irashobora gukurura umuriro. Ubuvuzi bwa siporo bukemura ibi hamwe nubuvuzi hamwe nubuzima bwahinduwe.

Kumeneka no gutandukana

Yaba ukuboko kuvunitse cyangwa urutugu rwimuwe, abahanga bahuguwe kugirango bagusubize mumikorere yuzuye.

Kurenza Ibikomere

Ivi ryiruka, urutugu rwo koga, ninkokora ya tennis? Ibi nibibazo byigihe kirekire byo gukora byinshi, kenshi.

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6. Inzobere mu buvuzi bwa siporo Ugomba kumenya

Abaganga babaga amagufwa

Iyo kubagwa bikenewe, aba ni abantu bafite amaboko asobanutse nubumenyi bwimbitse.

Abavuzi Bumubiri

Bayobora gukira kwawe hamwe nimyitozo igamije hamwe na gahunda yo kugenda.

Abatoza b'imikino

Ku murima cyangwa mu rukiko, ni bo basubije bwa mbere ibikomere - kandi bafasha imyitozo yo kubashushanya ibabuza.

Imikino ya psychologue

Gukomera mu mutwe ningirakamaro nkimbaraga zumubiri. Izi mpuguke zifasha abakinnyi gutsinda kunanirwa, ubwoba, nigitutu.

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7. Ibikoresho byo gusuzuma mubuvuzi bwa siporo

Ibizamini byo Kwerekana (MRI, X-Ray, Ultrasound)

Ibi bifasha kumenya ibibera munsi yubuso-bwaba ibice byacitse cyangwa kuvunika umusatsi.

Isesengura ryimuka

Ibikoresho bya videwo yubuhanga buhanitse birashobora kumenya uburyo bwimikorere idakwiye itera gukomeretsa, bifasha kubikosora mbere yuko biba ibibazo.

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8. Ubuvuzi nubuvuzi

Uburyo bwa RICE

Kuruhuka, Urubura, Kwikuramo, Kuzamuka - biracyari igipimo cya zahabu kubikomere byinshi bikabije.

Ubuvuzi bw'umubiri

Aha niho gukira bihinduka ibikorwa. Kurambura, gushimangira, no gukangurira byose biri muri gahunda.

Ibikorwa byo kubaga

Iyo ubuvuzi bwa conservateurs budahagije, kubaga byibuze birashobora gukosora ikibazo hamwe nigihe gito cyo gukira.

Ubuvuzi bushya (PRP, Utugingo ngengabuzima)

Uburyo bwo guca bugufi bufasha umubiri kwikiza - cyane cyane kubikomere hamwe.

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9. Uruhare rwimirire no Kuvomera

Imikorere ya lisansi

Ibiryo ni lisansi. Kuringaniza neza kwa karubone, proteyine, n'ibinure birashobora gukora cyangwa guhagarika imyitozo.

Gucunga umuriro

Ibiryo birwanya inflammatory nka salmon, turmeric, nicyatsi kibabi bifasha kugabanya ububabare no guteza imbere gukira.

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10. Ubuvuzi bwa siporo nubuzima bwo mu mutwe

Guhangana no Gukomeretsa

Ibikomere birashobora kunaniza mumutwe. Kwiheba, gucika intege, no guhangayika birasanzwe - ariko birashobora kuvurwa.

Guhangayikishwa n'imikorere

Umubiri ukomeye ntakintu udafite ibitekerezo byibanze. Abashinzwe imitekerereze ya siporo bafasha abakinnyi gukora igitutu.

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11. Kwirinda biruta gukira

Imyitozo yo kubanziriza

Gukomeza imitsi n'ingingo mbere yo gukomeretsa? Ibyo ni byiza.

Gahunda yo Guhugura

Nta mibiri ibiri imwe. Gahunda zidasanzwe zirinda umutekano kandi ukomeye.

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12. Uburyo Ikoranabuhanga rishyiraho ubuvuzi bwa siporo

Imyenda hamwe nabakurikirana

Amasaha yubwenge hamwe na fitness fitness bifasha abaganga nabarwayi gukurikirana iterambere mugihe nyacyo.

Telehealth hamwe ninama zifatika

Gukomeretsa mu biruhuko? Nta mpungenge. Hamagara videwo hamwe numuganga wa siporo irashobora kugufasha byihuse.

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13. Abagore mubuvuzi bwa siporo

Ibikomere byihariye

Amarira ya ACL, kuvunika imihangayiko, hamwe nibikomere bimwe bifata abagore bigira ingaruka zitandukanye - ubuvuzi bwa siporo burahuza.

Guhagararirwa mu murima

Abagore benshi binjira muri uyu mwuga, batanga ubushishozi butandukanye kandi bakazamura ubuvuzi bwiza.

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14. Ubuvuzi bwa siporo bwabana ningimbi

Gukomeretsa kw'isahani

Amagufa akiri muto aracyatera imbere, bigatuma agira intege nke muburyo budasanzwe.

Gutezimbere Ingeso Nziza

Kwinjiza imyitozo ikwiye no kurambura gahunda hakiri kare bifasha kwirinda ibibazo ubuzima bwawe bwose.

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15. Ubuvuzi bwa siporo bukuru

Gukomeza Gukorana Imyaka

Imyitozo ngororamubiri ifasha kuringaniza, ubwinshi bw'amagufwa, no gukara mu mutwe. Ubuvuzi bwa siporo bwemeza ko butekanye.

Kubungabunga hamwe

Iyo arthrite yibasiye, haracyari inzira nyinshi zo kwimura ububabare - utiriwe usimbuka kubagwa.

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16. Ibihimbano byubuvuzi bwa siporo

'Ni iby'abakinnyi gusa '

Ikinyoma. Umuntu wese wimuka arashobora kungukirwa-nabakozi bo mubiro bafite ububabare bwumugongo kugeza abasezerewe bafata golf.

'Buri gihe Ukeneye Kubagwa '

Oya. Mubyukuri, ibikomere byinshi bivurwa muburyo bwitondewe. Kubaga nuburyo bwa nyuma.

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17. Nigute wahitamo uburyo bwiza bwo gutanga imiti itanga siporo

Ibyangombwa byo gushakisha

Icyemezo cyinama, imyitozo yubusabane bwa siporo, hamwe nuburambe hamwe nubuzima bwawe nibyingenzi.

Ibibazo byo kubaza mbere yo gusura

• Ni ubuhe buryo bwo kuvura wihariye?

• Ukorana nabantu kurwego rwimyitwarire yanjye?

• Nzakenera ubuvuzi bwumubiri cyangwa amashusho?

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18. Umwanzuro: Emera Umukinnyi muriwe

Ubuvuzi bwa siporo ntabwo ari ubw'abakinnyi gusa - ni ubw'umuntu wese ushaka kugenda neza, kubaho nta bubabare, no gukomeza gukora. Waba uri kwitoza 5K yawe yambere cyangwa kwirukana abuzukuru bawe inyuma yinyuma, ukwiye kwitabwaho kugufasha gukora neza.

Noneho, ubutaha numvise ijambo ubuvuzi bwa siporo , ntukabitekereze nkikintu cyindobanure cyangwa kitagerwaho. Bitekerezeho nka sisitemu yo gushyigikira ibikorwa byawe cyane, ushoboye, kandi wihangana.

Nyuma ya byose - ntugomba kuba umushyitsi wo gufata umubiri wawe nkumwe.