Qhov tseem ceeb ntawm kev hnav lub kaus mom hlau
Thaum ua si kis las, tshwj xeeb tshaj yog thaum caij tsheb kauj vab, caij skateboard, ua si kis las xws li football, hockey, thiab baseball, nws yog ib qho tseem ceeb kom tiv thaiv koj lub taub hau. Lawv hais tias lub kaus mom zoo tuaj yeem txo qhov raug mob taub hau los ntawm 75% txog 85% . Qhov ntawd yog kev tiv thaiv ntau, puas yog?Yog li, koj yuav xaiv lub kaus mom hlau li cas?
- Xaiv lub kaus mom hlau uas tsim los rau qhov kev ua si uas koj ua si. Muaj ntau hom kaus mom hlau sib txawv rau txhua qhov kev ua si. Tsis tas li ntawd, lub kaus mom hlau yuav tsum tau saib xyuas zoo, haum zoo, hnav kom zoo txhua lub sijhawm, thiab muaj daim ntawv pov thawj.
- Thaum yuav lub kaus mom tsheb kauj vab, nrhiav daim ntawv nplaum uas hais tias nws ua tau raws li cov qauv ntawm Pawg Neeg Saib Xyuas Kev Nyab Xeeb Khoom Siv (CPSC). Qhov no yog lub koom haum tseem ceeb uas txiav txim siab txog kev nyab xeeb ntawm cov kaus mom tsheb kauj vab.
- Muaj qee lub kaus mom hlau hu ua "Multi-sport helmets", thiab txawm tias lawv siv rau tej yam xws li skating thiab skateboarding, lawv tsis muaj kev nyab xeeb rau kev caij tsheb kauj vab tshwj tsis yog tias lawv muaj daim ntawv nplaum "(CPSC)" ntawd.
- Nrhiav qhov loj me uas haum rau koj: Nov yog yuav ua li cas. Siv daim kab xev ntsuas thiab ntsuas ncig koj lub taub hau, txij saum koj lub hauv pliaj, saum koj pob muag thiab pob ntseg. Tom qab ntawd xaiv qhov loj me ntawm lub kaus mom hlau uas haum rau qhov ntsuas ntawd.
- Thaum koj muab lub kaus mom hlau tso rau ntawm koj lub taub hau , nws yuav tsum haum zoo, tsis nruj dhau lossis xoob dhau. Nws yuav tsum yog kab rov tav ntawm koj lub taub hau, tsis txhob tig mus tom ntej lossis rov qab. Ob txoj hlua khi yuav tsum ua tus "V" nyob ib puag ncig koj pob ntseg, thiab lub buckle yuav tsum nyob rau txhua lub sijhawm.
- Nws yog ib qho tseem ceeb heev uas yuav tsum tau txais lub kaus mom tshiab tom qab muaj xwm txheej, vim tias tej zaum yuav muaj kev puas tsuaj sab hauv uas peb tsis pom.
- Cov kaus mom ncaws pob yuav tsum tau ntawv pov thawj los ntawm lub koom haum hu ua "NOCSAE - National Operating Committee on Standards for Athletic Equipment".
Tseem Ceeb: Txawm hais tias cov kaus mom hlau tuaj yeem txo qhov kev pheej hmoo ntawm kev raug mob hnyav rau lub taub hau, nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov tias lawv tsis muab kev tiv thaiv tag nrho los ntawm kev raug mob taub hau.
Ob lub qhov muag zoo li kub! Koj tiv thaiv lawv li cas?
Nws tseem ceeb heev rau kev tiv thaiv koj ob lub qhov muag thaum ua si ntau yam kev ua si. Qhov tseeb, kev koom nrog kev ua si yog qhov ua rau raug mob qhov muag rau cov tub ntxhais hluas. Tab sis yog tias koj siv cov tsom iav tiv thaiv kom raug, koj tuaj yeem txo qhov kev pheej hmoo ntawm kev raug mob qhov muag loj li ntawm 90%. Xav txog nws, qhov ntawd ua rau muaj qhov sib txawv loj npaum li cas!Hom daim npog qhov muag twg zoo?
- Cov tsom iav tiv thaiv zoo tshaj plaws yog ua los ntawm cov iav hu ua "Polycarbonate" lossis "Trivex". Cov no tau raug sim tshwj xeeb rau kev ua kis las.
- Cov ntaub thaiv qhov ncauj lossis cov ntaub thaiv polycarbonate uas txuas rau cov kaus mom hlau yog siv rau hauv kev ua si xws li football, ice hockey, lacrosse, softball, thiab baseball.
- Cov tsom iav feem ntau siv rau hauv kev ncaws pob, pob tawb, kev ua si racquet, snowboarding, hockey txoj kev, lacrosse, paintball, baseball, thiab softball.
- Yog koj hnav tsom iav , tej zaum koj yuav tsum tau yuav cov tsom iav polycarbonate uas muaj ntawv yuav tshuaj. Tsis txhob hnav koj cov tsom iav ib txwm thaum mus ua si, lawv yuav tsis tiv thaiv koj. Cov tsom iav sib cuag kuj yuav tsis tiv thaiv koj thiab.
- Txhua lub qhov muag yuav tsum haum zoo. Nws kuj tseem yuav tsum muaj cov ncoo saum koj pob muag thiab saum koj lub qhov ntswg.
- Yog tias lub npog qhov muag tawg lawm los yog qub thiab pib daj, mus yuav ib lub tshiab.
- Qee zaum, thaum caij ski, nce toj, lossis ua si kis las hauv dej, cov tsom iav no muab kev tiv thaiv los ntawm lub teeb ultraviolet . Tsis yog li ntawd xwb, tab sis lawv kuj muab kev tiv thaiv los ntawm tej yam uas tuaj yeem nkag mus rau hauv koj lub qhov muag, xws li yoov thiab kab, thaum caij tsheb kauj vab.
- Txhua yam khoom siv tiv thaiv qhov muag yuav tsum ua raws li cov qauv ntawm American Society for Testing and Materials (ASTM).
Qee cov khoom siv kev nyab xeeb tseem ceeb ntxiv
Muaj ob peb yam khoom siv tseem ceeb, suav nrog lub kaus mom hlau thiab cov tsom iav, yog li cia peb saib cov ntawd thiab.Ib lub cuab yeej tiv thaiv qhov ncauj los tiv thaiv koj lub qhov ncauj thiab cov hniav!
Koj puas paub tias lub npog qhov ncauj tuaj yeem tiv thaiv koj lub qhov ncauj, cov hniav, thiab tus nplaig?- Txhua tus neeg uas ua si kis las sib chwv, tshwj xeeb tshaj yog, raug qhia kom siv lub npog qhov ncauj kom txo tau kev raug mob ntawm cov hniav.
- Koj nyiam ncaws pob football, lacrosse, basketball, hockey, volleyball, martial arts, boxing, wrestling.Yog koj ua si ib qho kev ua si uas yuav ua rau koj lub taub hau muaj kev pheej hmoo , nco ntsoov hnav lub npog qhov ncauj.
- Cov no tuaj yeem ua raws li tus kws kho hniav, lossis koj tuaj yeem yuav tau ntawm cov khw muag khoom siv kis las.
- Nws tseem ceeb heev uas yuav tsum ntxuav lub npog qhov ncauj kom huv si tom qab siv nws thiab khaws cia kom huv.
- Yog koj hnav lub retainer, nco ntsoov tshem nws tawm ua ntej ua kev tawm dag zog, kev cob qhia, lossis kev ua si.
Cov khoom tiv thaiv rau tes, hauv caug thiab lub luj tshib
Yog koj caij inline skate, snowboard, skateboard, lossis caij scooter, nws yog ib qho tseem ceeb heev uas yuav tsum siv cov hom kev tiv thaiv no.- Cov khoom tiv thaiv lub luj tshib thiab dab teg tuaj yeem pab tiv thaiv kom tsis txhob muaj pob txha tawg. Cov khoom tiv thaiv lub hauv caug tuaj yeem pab tiv thaiv koj lub hauv caug kom tsis txhob raug txiav thiab pob txha tawg.
Cov ntaub qhwv rau ntau qhov ntawm lub cev
Hauv qee kis las, tshwj xeeb tshaj yog cov uas muaj kev sib chwv, cov ntaub qhwv yog qhov tseem ceeb.- Txij li hockey mus rau volleyball, txij li football mus rau inline skating, ntau yam kev ua si siv ntau hom ntaub qhwv . Muaj cov ntaub qhwv rau pob luj taws, hauv caug, lub luj tshib, dab teg , hauv siab, xub pwg nyom, lub duav, thiab ncej puab.
- Nug koj tus kws qhia lossis tus kws kho mob seb koj xav tau hom ntaub qhwv dab tsi rau qhov kev ua si uas koj ua si.
Cov tub hluas, xav txog qhov no thiab - ib lub khob tiv thaiv
Rau cov tub hluas uas ua si kis las uas muaj zog xws li hockey, football, basketball, baseball, thiab soccer, nws yog ib lub tswv yim zoo los siv lub khob tiv thaiv los tiv thaiv thaj chaw ntawm lub puab tais.- Yog koj ua si kis las uas tsis sib chwv, khiav, siv '(Athletic supporter)'.
- Yog koj muaj lus nug txog qhov no, nug koj tus kws qhia, tus kws qhia kis las, lossis niam txiv kom paub seb qhov no puas tsim nyog rau qhov kev ua si uas koj ua si.
Tsuas yog hnav koj cov khau xwb ces yog ib qho tseem ceeb heev!
Qhov kawg tab sis tsis yog qhov tseem ceeb tshaj plaws, khau yog qhov tseem ceeb heev. Hnav ib khub khau uas haum zoo yuav pab tiv thaiv koj kom tsis txhob plam thiab ntog.- Tej zaum koj paub tias cov khau cleats yog qhov yuav tsum tau rau cov kis las xws li football, baseball, softball, thiab soccer. Tab sis koj yuav tsis paub tias tej yam xws li skateboarding thiab caij tsheb kauj vab kuj xav tau cov khau tshwj xeeb.
- Nug koj tus kws qhia lossis kws kho mob seb cov khau twg zoo tshaj plaws rau qhov kev ua si uas koj ua si.
- Tshem tawm cov khau qub thiab cov khau khiab uas tsis txhawb nqa zoo thiab yuav cov tshiab.
Tsis yog tsuas yog tau txais cov khoom siv xwb, tab sis kuj yuav tsum tau haum kom zoo!
Nco ntsoov tias, ntxiv rau kev xaiv hom khoom siv uas zoo, nws tseem ceeb heev kom tau qhov haum uas haum koj. Yog tias koj tsis paub meej tias cov khoom siv uas koj siv puas haum koj zoo, nug koj tus kws qhia, tus kws qhia kis las hauv tsev kawm ntawv, tus kws qhia kis las lossis niam txiv kom paub tseeb tias koj muaj qhov loj me uas haum thiab hnav kom raug. Ntau lub khw muag khoom siv kis las kuj tseem yuav pab koj nrhiav qhov haum uas haum koj.Hais yooj yim xwb: siv cov iav uas haum zoo yuav txo koj txoj kev muaj xwm txheej!
Ua kom sov ua ntej ua si yog qhov yuav tsum tau ua!
Ua ntej pib ua kis las lossis kev tawm dag zog, tsis txhob dhia ua si tag nrho ib zaug. Nws yog ib qho tseem ceeb heev uas yuav tsum tau sov so ua ntej. Cov leeg nqaij uas tsis tau npaj zoo yuav raug mob ntau dua.Yuav ua li cas koj thiaj ua tau qhov kev sov so kom zoo?
- Ua ntej, ua qee yam kev ua ub ua no uas pab kom lub plawv dhia tau zoo. Piv txwv li, koj ua tau tej yam xws li khiav qeeb qeeb, dhia dhia ceev ceev, dhia ua si, tsa koj lub hauv caug siab, thiab ncaws koj lub pob tw. Tej no yuav ua rau koj lub plawv dhia ceev ceev, ua rau koj lub cev kub zuj zus, thiab ua kom koj cov leeg sov so.
- Tom qab 10 feeb sov so no, ua qee qhov kev ncab lub cev uas txav tau zoo. (Zoo tshaj plaws yog ncab lub cev tom qab sov so vim tias lub cev kub thiab cov ntshav ntws mus rau cov leeg nqaij ntau ntxiv, ua rau cov nqaij mos dua.)
- Cov kev ncab dynamic uas ua tau ua ntej kev tawm dag zog suav nrog kev taug kev ntiv taw, kev taug kev pob taws, kev lunges rau pem hauv ntej, kev lunges sab, tub rog ua si, inchworm, thiab kev voj voog caj npab.
Kev ncab cov leeg nqaij kuj tseem ceeb tom qab ua si.
Tom qab koj ua si tas, ua qee qhov kev ncab static kom tiv thaiv koj cov leeg kom tsis txhob nruj dhau. Ncab ib qho leeg kom txog thaum koj hnov qhov tsis xis nyob me ntsis, thiab tuav nws rau ntawd li 30 vib nas this. Kev ncab static uas tuaj yeem ua tau zoo li no suav nrog kev sawv ntsug quadriceps ncab, kev ncab hamstring, kev ncab calf, kev ncab lub xub pwg nyom, kev ncab dab teg, kev ncab groin, kev ncab nraub qaum, kev ncab iliotibial band, kev ncab triceps, thiab kev ncab hauv siab.Tus nqi ntawm kev xyaum
Ntxiv rau kev ua kom sov so thiab ncab cov leeg, kev xyaum kuj yog kev npaj zoo rau ntau yam kev ua si thiab kev ua ub no. Yog tias koj nyob hauv ib pab pawg, koom nrog ntau yam kev xyaum ua pab pawg thiab kev ua si li sai tau. Nws yog ib qho tseem ceeb kom maj mam txhim kho kom muaj kev koom tes tag nrho los ntawm kev xyaum. Feem ntau, koj yuav tsum pib ua kom lub cev zoo tsawg kawg 3 lub lis piam ua ntej koj lub caij sib tw pib. Txawm tias koj tsis nyob hauv ib pab pawg, koj tseem tuaj yeem txhim kho koj cov txuj ci thiab txo koj qhov kev pheej hmoo ntawm kev raug mob los ntawm kev tawm dag zog thiab kev xyaum tsis tu ncua.Tiam sis nco ntsoov, txawm tias koj yuav tsum tau cob qhia tsis tu ncua los xij, nws tsis zoo rau kev ua dhau heev! Yog tias koj maj mam nce qhov zaus, lub sijhawm, lossis qhov hnyav ntawm kev cob qhia, nws yuav zoo li koj tau txhim kho thaum xub thawj, tab sis dhau sijhawm, koj yuav xaus rau kev raug mob ntau dhau. Ua ob hnub ntawm kev ua ub no thiab ib hnub so. Hloov pauv ntawm kev ua ub no.
Nco ntsoov cov no thaum pib ua si dua tom qab raug mob
Yog koj raug mob thaum ua si kis las, yog koj rov qab mus ua si ua ntej nws kho tag, koj yuav raug mob dua ntau dua, tej zaum yuav mob hnyav dua. Yog li ntawd, ceev faj heev. Yog tias koj rov pib dua tom qab lub sijhawm ntev uas koj tsis tau ua si kis las lossis ua ub ua no, maj mam nce koj qib kev ua ub ua no los ntawm 10% ib lub lim tiam kom txog thaum koj rov qab mus rau koj qib kev noj qab haus huv zoo tshaj plaws. Tsis txhob rov qab mus ua si kom txog thaum koj kho tag, txawm tias muaj ib tug neeg yuam koj ua los xij.Yog koj raug mob hlwb (concussion), koj yuav tsum ceev faj heev.
Nws yog ib qho tseem ceeb heev uas yuav tsum muab sijhawm rau koj kom koj lub cev rov zoo yog tias koj raug mob taub hau, ib yam li raug ntaus taub hau. Yog tias koj rov qab mus ua si sai dhau, koj yuav muaj feem raug mob taub hau dua lossis, qhov hnyav dua, raug mob hlwb. Ntau lub tebchaws muaj cov kev cai lij choj uas yuav tsum tau kom koj mus ntsib kws kho mob ua ntej koj rov qab ua si tau tom qab raug mob taub hau.Puas zoo rau ua si nrog cov tshuaj tua kab mob?
Muaj ntau tus neeg ncaws pob siv cov tshuaj loog mob kom tsis txhob mob. Txawm li cas los xij, yog tias koj mob tas li, tsis txhob siv cov tshuaj loog mob los npog nws. Qhov mob yog ib qho cim los ntawm koj lub cev tias muaj qee yam tsis raug. Yog tias koj mob, nrog kws kho mob tham.Yog koj muaj cov tsos mob no, koj yuav tsum mus ntsib kws kho mob.
Yog tias koj muaj ib qho ntawm cov no, nco ntsoov nrhiav kev pab kho mob:- Mob nruab nrab mus rau mob hnyav
- Qhov mob uas cuam tshuam rau kev ua ub ua no txhua hnub lossis kev pw tsaug zog
- Qhov chaw raug mob o tuaj.
- Yog tias koj xav tias loog los yog tingling tom qab raug mob
- Yog tias koj muaj teeb meem ua cov haujlwm ib txwm muaj
- Yog tias koj tsis tuaj yeem ua kom koj lub cev zoo vim yog qhov mob
- Yog koj limping
- Yog tias qhov ntau ntawm kev txav mus los ntawm ib qho pob qij txha tau hloov pauv lossis txo qis
- Yog tias koj xav tias koj tsis muaj zog txaus
Tsis txhob ua si yog tias koj tsis xis nyob.
Cov lus qhia no kuj muaj tseeb thaum koj mob khaub thuas lossis kub taub hau. Tsis txhob ua si yog tias koj mob. Tsis txhob ua si kiag li yog tias koj kub taub hau. Thaum koj lub taub hau hnyav thiab koj lub qhov ntswg ntws, koj yuav tsis tuaj yeem tsom ntsoov tau zoo. Qhov tsis muaj kev tsom ntsoov ntawd tuaj yeem ua rau koj muaj feem yuav raug xwm txheej ntau dua.Cov cai yog rau peb tus kheej qhov zoo!
Cov cai thiab kev cai lij choj muaj nyob rau qhov laj thawj zoo. Lawv yog kom koj thiab koj cov phooj ywg muaj kev nyab xeeb thiab tiv thaiv kev raug mob. Kawm cov cai thiab ua raws li lawv kom pab koj ua qhov zoo tshaj plaws. Cov cai tsis yog kev txwv. Lawv yog tsim los txhawb kev nyab xeeb thiab ua kom qhov kev ua si lom zem rau txhua tus. Piv txwv li, hauv kev ncaws pob, kev ntaus lig tom qab tus kws txiav txim plaub tau tshuab lub suab yog kev rau txim loj. Qee zaum cov cai yuav tsis cuam tshuam ncaj qha rau kev ua si lossis kev ua ub no, tab sis lawv tseem yuav tsum tau ua raws li. Piv txwv li, yog tias koj caij skating, skateboarding, lossis caij tsheb kauj vab, koj yuav tsum ua tib zoo mloog txhua txoj cai tsheb.Vim li cas cov txheej txheem zoo thiab kev ua kis las thiaj li tseem ceeb?
Kev siv tshuab thiab kev ua kis las kom zoo kuj ua rau muaj kev nyab xeeb ntxiv. Nws yog ib qho tseem ceeb uas yuav tsum ua pa kom raug thaum tsa cov khoom hnyav. Ua pa tawm thaum koj thawb cov khoom hnyav rau saum. Kev tuav koj txoj pa tuaj yeem ua rau koj cov ntshav siab ntxiv.Yog li ntawd, thaum koj ua raws li cov cai thiab kev cai, nco ntsoov tias lawv tsis nyob ntawd los txwv koj - lawv nyob ntawd los ua kom koj muaj kev nyab xeeb thiab tsis raug mob!
Nco ntsoov qhov no! (Cov Lus Coj Mus Tsev)
Zoo, yog li peb tau tham ntau hnub no txog yuav ua li cas kom muaj kev nyab xeeb thaum ua si kis las thiab tawm dag zog. Cia peb rov qab nco txog cov ntsiab lus tseem ceeb no dua:- Ib txwm hnav cov khoom siv tiv thaiv uas haum rau qhov kev ua si uas koj tab tom ua si, tshwj xeeb yog cov khoom xws li lub kaus mom hlau, lub tsom iav, thiab lub qhov ncauj tiv thaiv.
- Ua ntej pib ua kis las, nws yog ib qho tseem ceeb uas yuav tsum tau ua kom koj lub cev sov so (Warm-up). Tsis tas li ntawd, thaum koj ua tiav, ua kom koj lub cev txias/Static stretching .
- Kev xyaum tsis yog ib qho kev nyiam ua xwb, nws ua rau koj cov txuj ci thiab kev nyab xeeb ntau ntxiv. Tab sis nws tsis zoo ua ntau dhau.
- Yog koj raug mob, tsis txhob maj rov qab mus ua si kom txog thaum koj zoo tag nrho. Nrhiav kev pab kho mob.
- Yog koj mob, tsis txhob sim siv tshuaj tua mob los npog nws. Tham nrog kws kho mob.
- Ua raws li cov cai ntawm qhov kev ua si. Lawv yog rau koj tus kheej txoj kev nyab xeeb.
- Yog tias koj tsis xis nyob, tshwj xeeb tshaj yog tias koj kub taub hau, tsis txhob tawm mus ua si sab nraud.
Kev nyab xeeb ntawm kev ua si, kev raug mob ntawm kev tawm dag zog, lub kaus mom hlau, kev tiv thaiv qhov muag, lub qhov ncauj tiv thaiv, kev ua kom sov so, kev raug mob ntawm kev ua si
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Tsis muaj lus teb tau muab tso tawm. Ntxiv koj cov lus tawm ntawm no thawj zaug.
Ntxiv koj cov lus