Ungakugwema kanjani ukulimala kokuzivocavoca umzimba

Ukuvivinya umzimba njalo kuhle emzimbeni wakho futhi kuphephe kuwo wonke umuntu. Kodwa-ke, nganoma yiluphi uhlobo lomsebenzi, kunethuba lokuthi ungalimala. Ukulimala kokuzivocavoca kungahle kusuka ezinhlotsheni nasezimbeni kuya ezinhlungwini zasemhlane.

Ngokuhlela okuncane, ungavimbela ukulimala futhi uhlale uphephile ngesikhathi sokuzivocavoca.

Ezinye zezimbangela ezivame kakhulu zokulimala kokuzivocavoca zifaka:

• Ukuzivocavoca umzimba ngaphambi kokuba umzimba wakho ufudumale
• Ukuphinda ukunyakaza okufanayo kaninginingi
• Ukungabi nefomu elifanele lokuzivocavoca umzimba
• Ukungaphumuli phakathi kokuzivocavoca
• Ukuphusha umzimba wakho kanzima kakhulu noma ngokushesha okukhulu
• Ukwenza umsebenzi onzima kakhulu ezingeni lakho lokuqina
• Ukungasebenzisi imishini efanele

Ukuzifudumeza ngaphambi kokuzivocavoca kwenza igazi lakho ligijime, kufudumeze imisipha yakho, futhi kukusize ugweme ukulimala. Indlela elula yokuzifudumeza ukuzivocavoca kancane imizuzu embalwa yokuqala, bese uthatha ijubane. Isibonelo, ngaphambi kokugijima, hamba ngesivinini imizuzu engu-5 kuya kwengu-10.

Kufanele futhi uphole phansi ngemuva kokuzivocavoca ukubuyisa ukushaya kwenhliziyo yakho nokushisa komzimba kubuyele kokujwayelekile. Yehlisa umoya ngokuqeda inqubo yakho ngejubane elincane lemizuzu engu-5 kuya kwengu-10 edlule.

Ukuze uhlale uguquguquka, kufanele welule okungenani ama-2 ngesonto. Kepha akucaci ukuthi ukwelula kuyasiza ngempela ukunciphisa ukulimala.

Ungakwazi ukwelula noma ngemuva kokufudumala noma ngemuva kokuzivocavoca umzimba.

• Musa ukwelula imisipha ebandayo.
• Bamba ukwelula okungaphezu kwemizuzwana engu-15 kuye kwengu-30.
• Ungabhampi.

Uma ungazange usebenze, noma unesimo sempilo, khuluma nomhlinzeki wakho wezokunakekelwa kwempilo ukuze uqiniseke ukuthi uphilile ngokwanele ukuzivocavoca umzimba. Buza ukuthi iziphi izinhlobo zokuvivinya umzimba ezingakulungela kakhulu.

Uma umusha ukuzivocavoca umzimba, ungahle uthande ukuqala ngezinketho ezinamandla aphansi njenge:

• Ukuhamba
• Ukubhukuda
• Ukugibela ibhayisikili elimile
• Igalofu

Lezi zinhlobo zokuzivocavoca mancane amathuba okuthi zidale ukulimala kunemisebenzi enomthelela ophakeme njengokugijima noma i-aerobics. Imidlalo yokuxhumana efana nebhola likanobhutshuzwayo noma i-basketball nayo inamathuba amaningi okudala ukulimala.

Ukusebenzisa imishini yokuphepha kunganciphisa kakhulu ingozi yokulimala.

Izinto zokuphepha ezemidlalo yakho zingafaka:

• Izicathulo
• Izigqoko zokuzivikela
• Abaqaphi bomlomo
• I-Goggles
• Onogada be-Shin noma abanye onogada abavikelayo
• Amadolo

Qiniseka ukuthi usebenzisa uhlobo olufanele lwemishini yezemidlalo yakho. Isibonelo, ungadlali ithenisi ezicathulweni zokugijima. Gqoka isigqoko sokushushuluza, hhayi isigqoko sokuhamba ngebhayisikili, lapho wehla ekwehleni ngokushushuluza.

Qiniseka ukuthi imishini yakho yokuzivocavoca:

• Kukulingana kahle
• Ingabe idizayini efanelekile yezemidlalo noma yomsebenzi wakho
• Isesimweni esihle sokusebenza
• Isetshenziswa kahle nangokungaguquguquki

Uma umusha ekuzivocavoca noma kwezemidlalo, cabanga ukuthatha izifundo ukuze ufunde izisekelo. Ukufunda indlela efanele yokwenza ukuvivinya umzimba noma umdlalo kungasiza ekuvimbeleni ukulimala. Funa izifundo emphakathini wakho noma ngezinhlangano zezemidlalo noma zangaphandle. Ungacabanga nokuqasha umuntu oziqeqeshela yena uqobo.

Ukusiza ukuvimbela ukulimala ngokweqile, shintsha ukusebenza kwakho. Isibonelo, esikhundleni sokusebenza izinsuku ezi-3 ngeviki, ukujikeleza usuku olungu-1 bese ugijima u-2. Uzosebenzisa imisipha ehlukile, bese uthola ukujima okuhle.

Khohlwa isisho esidala esithi "akukho buhlungu, akukho nzuzo." Vele, ukwakha amandla nokuqina, uzodinga ukuphusha umzimba wakho. Isihluthulelo ukucindezela kancane kancane. Ungalindela imisipha ebuhlungu ngemuva kokuzivocavoca. Kepha akufanele neze ubuzwe ubuhlungu lapho uzivocavoca. Uma uzwa ubuhlungu, yeka khona manjalo.

Ukukhathala ngaso sonke isikhathi nakho kungaba uphawu lokuthi kungenzeka weqisile. Ngokuvamile, gwema ukukhulisa lezi zinto ezi-3 zonke ngasikhathi sinye:

• Inani lezinsuku ozivocavoca ngazo
• Ubude besikhathi ozivocavoca ngaso
• Usebenza kanzima kanjani

Uma unokulimala, ungazama ukwelapha izingcindezi nezinsipho ekhaya.

Shayela umhlinzeki wakho nganoma yisiphi isisipha noma ubuhlungu obuhlangene obungapheli ngemuva kokuzinakekela.

Iya esibhedlela ngokushesha noma ushayele ku-911 noma inombolo yendawo ephuthumayo yendawo uma:

• Unobuhlungu besifuba ngesikhathi sokuzivocavoca noma ngemuva kwaso.
• Ucabanga ukuthi unethambo eliphukile.
• Ilunga livela endaweni.
• Unokulimala okukhulu noma ubuhlungu obukhulu noma ukopha.
• Uzwa umsindo ovelayo futhi unezinkinga ngokushesha usebenzisa ilunga.

Iwebhusayithi yeAmerican Academy of Orthopedic Surgeons. Ukuzivocavoca okuphephile. orthoinfo.aaos.org/en/staying-healthy/safe-exercise. Kubuyekezwe uFebhuwari 2018. Kufinyelelwe ngo-Okthoba 27, 2020.

Iwebhusayithi yeAmerican Academy of Orthopedic Surgeons. Ukuvikeleka kokulimala kwezemidlalo kwama-baby boomers. orthoinfo.aaos.org/en/staying-healthy/sports-injury-prevention-for-baby-boomers. Kubuyekezwe ngo-Septhemba 2019. Kufinyelelwe ngo-Okthoba 27, 2020.

I-American Orthopedic Society Yezemidlalo Yezokwelapha. Izinsiza zabasubathi. www.stopsportsinjury.org/STOP/Prevent_Injuries/Athletes_Resources.aspx. Kufinyelelwe ngo-Okthoba 27, 2020.

UHertel J, Onate J, Kaminski T. Ukuvimbela ukulimala. Ku: Miller MD, Thompson SR, ama-eds. UDeLee Drez & Miller's Orthopedic Sports Medicine. Umhlaka 5. IPhiladelphia, PA: Elsevier; 2020: isahluko 34.

UWilk KE, uWilliam RA. Izivumelwano zokuvimbela ukulimala. Ku: Madden CC, Putukian M, McCarty EC, Young CC, ama-eds. Imithi Yezemidlalo yeNetter. Okwesibili. IPhiladelphia, PA: Elsevier; 2018: isahluko 65.

• Ukuzivocavoca Nokuqina Komzimba
• Ukulimala Kwezemidlalo
• Ukuphepha Kwezemidlalo