Ukufudumala kuyisethi yokuzivocavoca okuhloswe ukugqugquzela i-joint-ligament apparatus. Maye, amaphesenti angama-95% abaqeqeshwayo azinaki izivivinyo zokufudumala ngaphambi kokuqeqeshwa, ngoba lokhu kubhekwa njengento yokuchitha isikhathi "engenalutho" futhi kuveza ngokwengeziwe ukuhamba ngokuqondile ekuqhumeni "ukudonsa" imisipha.
Yini enikeza ukufudumala:
- ukufudumala okulungile ngaphambi kokuqeqeshwa kuphuthuma isigqi senhliziyo ukushaya izinsimbi eziyi-100 / iminithi;
- ngenxa yokwelula nokufudumala ngaphambi kokuzivocavoca, ukujikeleza kwegazi nokugeleza kwegazi kwemisipha kusebenza;
- ukufudumala-kuphuthumisa ukudluliselwa kwemizwa ye-nerve futhi kusisiza ukuba sigxile engqondweni ekuqeqesheni;
- ukufudumala okuhle ngaphambi kokuqeqeshwa kusinikeza umthwalo we- aerobic futhi sishesha umsebenzi we-metabolism;
- ekugcineni, kusivikela ekulimaleni, ngoba imisipha evuthayo ayitholakali kakhulu.
Ukuzivocavoca
- Ukufudumala kwethu ngaphambi kokuqeqeshwa kwamantombazane kuzoqala ngokufudumala kokuhlanganiswa kwe-ankle, okungukuthi - amasokisi. Ukuhamba, sidlulisela isisindo kusuka kwesinye isokisi kuya kwesinye.
- Siphakamisa imilenze, siguqe ngamadolo, sibheke phezulu ekuphefumulelwe.
- Sibeka imilenze isikhulu kancane, sigoqa izinzwane ezinhlangothini bese sikhala kancane. Ekuphumuleni, ukuphakamisa ingalo yakho yangakwesokudla ngaphezu kwekhanda lakho, sincike ngakwesokunxele. Siphindaphinda ngesivinini esisheshayo kuzo zombili izinhlangothi.
- Isandla sokunene sikhuliswa ezingeni lesifuba, ehamba nomzimba ngakwesobunxele, senza ukuguqulwa kuzo zombili izinkomba.
- Imilenze ibuyiselwa ebubanzi bamahlombe. Ngesikhuthazo siphakamisela izandla zethu ohlangothini, ekuphumuleni kwethu sizungeza emuva, siletha izandla zethu phambili.
- Senza izinyathelo eziyindilinga ngamahlombe emuva nangaphezulu.
- Izandla ebhantshini, siphenduka ikhanda ngakwesokunene nangesobunxele, bese sinyathela emahlombe.
- Senza ugibele ngezinyawo zethu.
- Ihlehlisiwe emlenzeni wesokudla, welula kancane umlenze. Siphenduka emgodini womculi, ukugoba futhi singagudluli idolo, silula ubuso obusenhla kwethanga. Siphindela emlenzeni wesibili.