Èhiã kpekpeɖeŋu le wò kamedefefe ƒe abi siwo nèxɔ ŋua? Ekema mina míadze si Kamedefefewo ƒe Atikewɔla aɖe!

Ðe wò alɔ alo afɔ vuvu esime nèle kamedefefe wɔm, nèle kame dem, alo nèle zɔzɔm ko kpɔa? Ne edzɔ alea la, míebiaa mía ɖokui be, "Ðɔkta ka ƒomevie wòle be makpɔ fifia?" Egbea míele nu ƒom tso eŋutinunyala bibi aɖe si ate ŋu akpe ɖe ŋuwò le nɔnɔme sia tɔgbe me ŋu. Emae nye kamedefefe ŋuti atikeŋutinunyala, alo `Kamedefefewo ƒe Atikewɔwɔ ƒe atikewɔla` .

Amekae nye Kamedefefewo ƒe Atikewɔla sia?

Kpuie ko la, kamedefefe ŋuti atikewɔwɔ ŋuti nunyala bibi nye ɖɔkta si xɔ hehe tɔxɛ le míaƒe ŋutilã ƒe ʋuʋu ƒe ɖoɖo si me ƒuwo, lãmekawo, ƒunukpeƒewo, lãkusiwo, lãkusiwo, kple kadodoŋusẽwo le ŋu. Nuɖoanyi siae nye nusi míeyɔna le atikewɔwɔ me be ``Lãmetsiŋusẽ ƒe Dɔwɔɖoɖo.`` Èɖanye kamedefefewɔla alo menyee o, ɖɔkta siawo ateŋu ada abi siawo ƒomevi siwo dona tso wò agbenɔnɔ si me nèle dɔ dzi le me.

Bu eŋu kpɔ be, ènye amesi yia du dzi gbesiagbe. Alo èƒoa kriket alo volleyball kple xɔ̃wòwo le kwasiɖanuwuwuwo. Ne èwɔ nu siawo tɔgbi la, àte ŋu age ɖe afɔku suesuesuewo kple abixɔxɔ me, alo? Ɣemaɣie nunya sia va le vevie.

Amekae nye Kamedefefewo ƒe Atikewɔla ƒe Kpeɖeŋutɔ?

Ɣeaɖewoɣi la, àte ŋu akpɔ Atikewɔla ƒe Kpeɖeŋutɔ (PA) aɖe wòawɔ dɔ kple kamedefefe ŋuti atikewɔwɔ ŋuti nunyala bibi aɖe. Ame siawo nye amesiwo xɔ hehe nyuie eye woxɔ ɖaseɖigbalẽ le kamedefefe ŋuti atikewɔwɔ me. Woate ŋu awɔ nu siwo ɖɔkta wɔna la dometɔ aɖewo, gake wowɔa wo katã le ɖɔkta ƒe dzikpɔkpɔ te. Togbɔ be womedea atikewɔsuku o hã la, wonya nu geɖe le go sia hã me.

Vovototo kae le kamedefefewɔla kple ƒumeŋutinunyala dome?

Esia nye teƒe si ame geɖe tɔtɔna le. Kamedefefewɔlawo kple ƒumeŋutinunyalawo siaa bi ɖe nuwo abe míaƒe ƒuwo, lãmekawo, kple ƒunukpeƒewo ene me. Gake vovototo vevitɔe nye be ƒumeŋutinunyalawo wɔa dɔ na akpa siawo, evɔ zi geɖe la, kamedefefewɔlawo ya mewɔa dɔ na wo o.

Nukutɔe la, abi siwo woxɔna le kamedefefewo me ƒe 90% lɔƒo mehiã be woawɔ dɔ na wo o ! Esia fia be le go geɖe me la, kamedefefewɔla ate ŋu akpe ɖe ŋuwò nàhaya amekoko manɔmee, to atikewɔmɔnu bubuwo zazã me.

Eyata ne èxɔ abi la, kamedefefewɔla ate ŋu atso nya me nenye be ehiã be woawɔ dɔ na wò alo mehiã o, eye ne mehiã be woawɔ dɔ na wò o la, woate ŋu ana atike si sɔ wu. Ne ehiã la, woatsɔ wò ayi ƒumeŋutinunyala gbɔ.

Nukae kamedefefe ŋuti atikeŋutinunyala sia wɔna?

Kamedefefeŋutinunyala bibi ate ŋu akpe ɖe ŋuwò le mɔ geɖe nu. Wo dometɔ aɖewoe nye esi:

• Dɔlélewo Didi, Edada, Kple Edzikpɔkpɔ: Míekpɔa abi, dɔléle, kple nɔnɔme siwo le wò ƒuwo, lãmekawo, kple ƒunukpeƒewo ŋu, daa dɔ, eye míekpena ɖe ŋuwò nèkpɔa wo gbɔ.
• Hehenana Kple Aɖaŋuɖoɖo: Míefiaa kamedefefewɔlawo kple amesiwo menye kamedefefewɔlawo o siaa alesi woaxe mɔ ɖe abixɔxɔ nu, nunyiame nyuie , alesi woade kame dedie, kple alesi woaɖɔ ŋutilã ɖoe.
• Atikewɔwɔ le kamedefefewɔƒewo: Ðewohĩ èkpɔ ame siawo be woate ŋu ana atikewɔwɔ ƒe kpekpeɖeŋu kamedefefewɔlawo enumake ne afɔku aɖe dzɔ le kamedefefe gãwo me.
• Trɔ Yi Kamedefefewo Ŋuti Mɔfiame Gbɔ: Ne èxɔ abi vɔ la, míeɖoa aɖaŋu le ɣeyiɣi si me wòanɔ dedie wu be nàgadze fefe gɔme ake kple alesi nàdze egɔmee ŋu.

Nɔnɔme bubu kawoe kamedefefe ŋuti ɖɔkta daa dɔ na?

Nɔnɔme bubu siwo bɔ siwo ɖɔkta siawo daa dɔe nye esi :

• Ƒunukpeƒetetedɔ: Ƒunukpeƒe ƒe lãkusiwo ƒe keke alo vuvu.
• Lãmetsi ƒe tete: Lãmetsi aɖe ƒe hehe alo eƒe vuvu.
• Gbagbã alo gbagbã: Nuwo abe gbagbã kple gbagbã ene. Gake esiwo mehiã be woawɔ dɔ na o lae nye esiwo ŋu wodaa dɔ le wu.
• Ƒunukpeƒewo ƒe abi: Abi vovovo siwo dzɔna le abɔta alo klo ƒe ƒunukpeƒewo.
• Nuveviwɔame siwo woxɔna le zazã fũu akpa: Nuveviwɔame siwo tsoa ʋuʋu enuenu me. Le kpɔɖeŋu me, rotator cuff ƒe aɖatsi le abɔta alo nuteɖeamedzi ƒe gbagbã le duƒula siwo zɔa mɔ didi ƒe afɔwo ŋu.
• Tendinitis: Ʋukawo ƒe vuvu kple vevesese.
• Ƒumeŋuɖui: Vevesese kple sesẽ si tso ƒunukpeƒewo ƒe vuvu kple woƒe vuvu gbɔ .
• Ʋuʋudedi: Ŋusẽ si wòkpɔna ɖe ahɔhɔ̃a dzi le abi si woxɔ ta.

Atike tɔxɛwo le wo si na nusiawo katã.

Aleke nàwɔ azu kamedefefe ŋuti atikewɔwɔ ŋuti nunyala bibi?

Kamedefefewo ŋuti atikeŋutinunyala nyenye mele bɔbɔe o. Ebia ƒe 12 ya teti ƒe sukudede! Bu adzɔgbeɖeɖe ma ŋu kpɔ. Zi geɖe la, mɔzɔzɔa yia edzi ale:

• Gbã la, ƒe ene ƒe ɖaseɖigbalẽ (nusɔsrɔ̃ le suku kɔkɔ dede me).
• Emegbe ƒe ene le atikewɔsuku.
• Nusi kplɔe ɖoe nye ƒe etɔ̃ ƒe hehexɔxɔ le afima nɔnɔ me.
• Mlɔeba la, ƒe bubu ƒe hehe tɔxɛ (hadede) le kamedefefewo ƒe atikewɔwɔ me.

Ne wowɔ esiawo katã vɔ la, ahiã hã be nàto dukɔa ƒe ɖaseɖigbalẽ dodokpɔwo me le kamedefefe ŋuti atikewɔwɔ me. Tsɔ kpe ɖe eŋu la, zi geɖe la, kamedefefe ŋuti atikewɔla axɔ ɖaseɖigbalẽ tso habɔbɔa gbɔ le go siawo dometɔ ɖeka alo esi wu nenema me:

• Atikewɔwɔ kpata
• Ƒome ƒe atikewɔwɔ
• Atikewɔwɔ le ememe
• Ðeviwo ƒe Dɔlélewo Ŋuti Nunya
• Lãmesẽfefewɔwɔ kple gbugbɔgaɖɔɖo

Fifia ɖewohĩ èse alesi ɖɔkta siawo nya nu eye wona hehee la gɔme.

Amekae wòle be wòakpɔ kamedefefe ŋuti atikeŋutinunyala bibi?

Ame geɖe susuna be kamedefefewɔla xɔŋkɔwo koe wowɔa kamedefefe ŋuti ɖɔktawo na. Ẽ, wokpena ɖe kamedefefewɔlawo ŋu le kamedefefe gãwo ƒe hoʋiʋliwo me. Ke hã, mehiã be nànye kamedefefewɔla xɔŋkɔ hafi ayi kamedefefe ŋuti ɖɔkta gbɔ o.

Amesiame si ŋu kuxi aɖe le le woƒe lãmekawo kple ƒunukpeƒewo ŋu si mehiã be woawɔ dɔ nɛ o la ate ŋu ayi kamedefefe ŋuti ɖɔkta gbɔ.

Ema fia be, eɖanye ame yeyee nènye le kamedede me, gomekpɔkpɔ le kamedede ƒe ɖoɖo siwo me mesẽ o me, alo kamedefefewɔla si ʋlia ho o, kamedefefewɔlawo ƒe ɖɔkta ƒe kpekpeɖeŋu ate ŋu aɖe vi na mi katã.

Ɣekaɣie wòle be makpɔ kamedefefe ŋuti atikewɔla bibi aɖe?

Anyo be nàkpɔ kamedefefe ŋuti atikeŋutinunyala bibi ne è:

• Ne èxɔ abi esime nèle kamedefefe wɔm: Eɖanye abi sue aɖe alo nane si nu sẽ wu o, anyo wu be nàɖe ɖokuiwò afia gbã.
• Ne abi alo vevesese aɖe le ŋuwò si gblẽ nu le wò ƒuwo, lãmekawo, alo ƒunukpeƒewo ƒe dɔwɔwɔ ŋu: ne klo ƒe vevesese koe wònye ne èle zɔzɔm gɔ̃ hã.
• Ne èdi be yeana yeƒe dɔwɔna alo kamedefefe ƒe ŋutete nanyo ɖe edzi la: Di aɖaŋuɖoɖo le alesi tututu nàwɔe ŋu.
• Ne èhiã mɔfiame le alesi nàde kame dedie ahanɔ lãmesẽ me ŋu: Ðe menyo be nànya alesi nàwɔe nyuie wu be nàxɔ abi to kamedede si mesɔ o me oa?

Le kpɔɖeŋu me, ne èdze duƒuƒu gɔme eye nèse le ɖokuiwò me be yeƒe tagbɔ le gbegblẽm le ŋkeke ʋɛ aɖewo megbe, alo ne wò abɔta le veve sem le dɔwɔwɔ le ɔfis kple badminton ƒoƒo le fiẽ me megbe la, anyo be nàyi kamedefefewɔla gbɔ hena aɖaŋuɖoɖo.

Mlɔeba la, nusiwo dzi wòle be woaɖo ŋkui (Take-Home Message) .

Enyo, eyata mele mɔ kpɔm be fifia èse amesiwo nye Kamedefefewo ƒe Atikewɔla kple nusi wowɔna gɔme nyuie.

Ðo ŋku edzi be ɖɔkta siawo nye wò ƒuwo, lãmekawo, kple ƒunukpeƒewo (lãmekawo ƒe dɔwɔwɔ) ƒe lãmesẽ ŋuti nunyala bibiwo. Àte ŋu akpɔ wo le kamedefefewɔƒe gãwo, kpakple le miaƒe nutoa me kɔdziwo, atikewɔƒewo, kple ɖɔɖɔɖodɔwɔƒewo.

Nu vevitɔe nye be, mehiã be nànye kamedefefewɔla gã aɖe hafi ayi kamedefefewɔlawo ƒe ɖɔkta gbɔ o. Ne abi alo vevesese aɖe le wò ŋutilã ƒe ʋuʋu me, alo ne ɖeko nèhiã kpekpeɖeŋu be wòana wò lãmesẽ bliboa kple kamedede nanyo ɖe edzi la, ke yi kamedefefe ŋuti atikeŋutinunyala bibi aɖe godoo. Woakpe ɖe ŋuwò enumake!

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