Ngaba uyayithanda imidlalo? Ngoko ke yazi ezi zinto ukuze uhlale ukhuselekile kwiingozi! (Ukhuseleko lweMidlalo nokuZilolonga)

Ngaba ungumntu othanda ukudlala imidlalo nokuzilolonga? Ukwenza njalo kulungile kakhulu emzimbeni. Kodwa ukuba awulumkanga, kukho ithuba elikhulu lengozi encinci. Ngamanye amaxesha asicingi ngayo, ukusebenzisa izixhobo ezingalinganiyo kakuhle kunokuba yingxaki enkulu. Ubusazi ukuba ukudlala ithenisi ngezihlangu ezindala kunokuba yingozi njengokudlala ibhola ekhatywayo ngaphandle kokuzikhusela emagxeni? Ngoko ke, namhlanje siza kuthetha ngendlela yokuphepha iingozi ezinokwenzeka ngelixa udlala le midlalo nokuzilolonga, kunye nezixhobo zokhuseleko esifanele sizisebenzise.

Ukubaluleka kokunxiba isigcina-ntloko

Xa udlala imidlalo, ingakumbi xa ukhwela ibhayisekile, udlala i-skateboard, udlala imidlalo efana nebhola ekhatywayo, i-hockey, kunye ne-baseball, kubalulekile ukukhusela intloko yakho. Kuthiwa isigcina-ntloko esihle sinokunciphisa ukwenzakala entloko ngama-75% ukuya kuma-85% . Loo nto ikhusela kakhulu, akunjalo?

Ngoko ke, ungakhetha njani isigcina-ntloko esifanelekileyo?

• Khetha isigcina-ntloko esenzelwe umdlalo owudlalayo. Kukho iintlobo ezahlukeneyo zezigcina-ntloko kumdlalo ngamnye. Kwakhona, isigcina-ntloko kufuneka sigcinwe kakuhle, silingane kakuhle, sinxitywe kakuhle ngamaxesha onke, kwaye sibe nesiqinisekiso.
• Xa uthenga isigcina-ntloko sebhayisekile, khangela isitika esithi siyahlangabezana nemigangatho yeKhomishini yoKhuseleko lweMveliso yaBathengi (CPSC). Le yiarhente ephambili emisela ukhuseleko lwezigcina-ntloko zebhayisekile.
• Kukho ezinye izigcina-ntloko ezibizwa ngokuba yi-"Multi-sport helmets", kwaye nangona zisetyenziselwa izinto ezifana nokutyibiliza nge-skateboarding kunye ne-skateboarding, azikhuselekanga kwibhayisekile ngaphandle kokuba zinesitikha esithi "(CPSC)".
• Fumana ubungakanani obufanelekileyo kuwe: Nantsi indlela yokwenza. Thatha iteyiphu yokulinganisa uze ulinganise ujikeleze intloko yakho, ukusuka phezulu ebunzini lakho, ngaphezulu nje kwamashiya neendlebe zakho. Emva koko khetha ubungakanani besigcina-ntloko esifanela loo mlinganiselo.
• Xa ubeka isigcina-ntloko entloko yakho , masilingane kakuhle, singaqini kakhulu okanye singakhululekanga kakhulu. Masibe ngqindilili entlokweni yakho, singatyeki phambili okanye ngasemva. Iintambo ezimbini mazibe "V" zijikeleze iindlebe zakho, kwaye i-bowl mayihlale ivaliwe ngamaxesha onke.
• Kubalulekile ukufumana isigcina-ntloko esitsha emva kwengozi, kuba kusenokubakho umonakalo ngaphakathi esingenakuwubona.
• Izigcina-ntloko zebhola ekhatywayo maziqinisekiswe ngumbutho obizwa ngokuba yi-"NOCSAE - iKomiti yoLawulo yeSizwe yeMigangatho yeZixhobo zeMidlalo".

Kubalulekile: Nangona izigcina-ntloko zinokunciphisa kakhulu umngcipheko wokwenzakala entloko, kubalulekile ukukhumbula ukuba aziboneleli ngokhuseleko olupheleleyo kwi-concussion.

Amehlo afana negolide! Uwakhusela njani?

Kubalulekile nokukhusela amehlo akho xa udlala imidlalo emininzi. Enyanisweni, ukuthatha inxaxheba kwimidlalo yeyona nto iphambili eyenzakalisa amehlo kubantu abancinci. Kodwa ukuba usebenzisa izikhuselo zamehlo ezifanelekileyo, unganciphisa umngcipheko wokwenzakala kwamehlo okunzulu malunga ne-90%. Cinga ngayo, umahluko omkhulu owenzeka oko!

Loluphi uhlobo lwemaski yamehlo elungileyo?

• Ezona zibuko zikhuselayo zenzelwe iilensi ezibizwa ngokuba yi-``Polycarbonate'' okanye ``Trivex''. Ezi zivavanywa ngokukodwa kwezemidlalo.
• Iimaski zobuso okanye izikhuselo zepolycarbonate eziqhotyoshelwe kwiihelmethi zisetyenziswa kwimidlalo efana nebhola ekhatywayo, i-ice hockey, i-lacrosse, i-softball, kunye ne-baseball.
• Iiglasi zeglasi zisetyenziswa kakhulu kwibhola ekhatywayo, ibasketball, imidlalo yeracquet, isnowboarding, ihockey yasesitalatweni, ilacrosse, ipaintball, ibaseball, kunye nesoftball.
• Ukuba unxiba iiglasi , kunokufuneka ufumane iiglasi zepolycarbonate ezibhalwe ngugqirha. Musa ukunxiba iiglasi zakho eziqhelekileyo ebaleni, aziyi kukukhusela. Iilensi zokunxibelelana aziyi kukukhusela.
• Zonke izihlangu zamehlo mazilingane kakuhle. Kufuneka zibe nemiqamelo ngaphezulu kwamashiya akho nangaphezulu kwempumlo yakho.
• Ukuba imaski yamehlo yaphukile okanye indala kwaye iqala ukuba tyheli, fumana entsha.
• Ngamanye amaxesha, xa ukhwela i-ski, ukhwela intaba, okanye udlala imidlalo yasemanzini, ezi goggles zikhusela kwimitha ye-ultraviolet . Azipheleli apho, kodwa zikhusela nakwizinto ezinokungena emehlweni akho, njengeempukane nezinambuzane, ngelixa ukhwela ibhayisekile.
• Zonke izikhuselo zamehlo kufuneka zihambelane nemigangatho ye-American Society for Testing and Materials (ASTM).

Ezinye izixhobo zokhuseleko ezibalulekileyo

Kukho nezinye izixhobo ezibalulekileyo, kuquka isigcina-ntloko kunye neeglasi zeglasi, ngoko ke masizijonge nazo.

Umkhuseli womlomo ukukhusela umlomo namazinyo akho!

Ubusazi na ukuba umkhuseli womlomo unokukhusela umlomo wakho, amazinyo kunye nolwimi?

• Wonke umntu odlala imidlalo yokudibanisa amazinyo, ngakumbi, uyacetyiswa ukuba asebenzise isivikelo somlomo ukunciphisa ukwenzakala kwamazinyo.
• Uthanda ibhola ekhatywayo, i-lacrosse, i-basketball, i-hockey, i-volleyball, ubugcisa bokulwa, i-boxing, i-wrestling.Ukuba udlala umdlalo onokuba yingozi entlokweni yakho , qiniseka ukuba unxibe isithinteli somlomo.
• Ezi zingenziwa ngugqirha wamazinyo ngokwesiko, okanye ungazithenga kwiivenkile zeempahla zemidlalo.
• Kubaluleke kakhulu ukuhlamba kakuhle isithinteli somlomo emva kokusisebenzisa uze usigcine sicocekile.
• Ukuba unxiba i-retainer, qiniseka ukuba uyayisusa ngaphambi kokuba uzilolonge, uzilolonge, okanye udlale.

Iigada zezandla, amadolo kunye neengqiniba

Ukuba uskate ngaphakathi, i-snowboard, i-skateboard, okanye ukhwela isikuta, kubaluleke kakhulu ukusebenzisa olu hlobo lwezikhuselo.

• Izikhuselo zengqiniba nezesandla zinokunceda ekuthinteleni ukwaphuka. Izikhuselo zedolo zinokunceda ekukhuseleni amadolo akho ekusikeni nasekuqhekekeni.

Iiphedi zamalungu ahlukeneyo omzimba

Kweminye imidlalo, ingakumbi leyo ibandakanya ukudibana, ii-pads azinamsebenzi.

• Ukusuka kwihoki ukuya kwivolibholi, ukusuka kwibhola ekhatywayo ukuya kwi-inline skating, imidlalo emininzi isebenzisa iintlobo ezahlukeneyo zee-pad . Kukho ii-pad zee-ankle, amadolo, iingqiniba, iingalo , isifuba, amagxa, ii-hips, kunye namathanga.
• Buza umqeqeshi okanye ugqirha wakho ukuba loluphi uhlobo lwee-pad ozifunayo kumdlalo owudlalayo.

Bafana, cingani ngale nto - indebe yokukhusela

Kubafana abadlala imidlalo echaphazela kakhulu njengehoki, ibhola ekhatywayo, ibasketball, ibaseball, kunye nebhola ekhatywayo, licebo elihle ukusebenzisa indebe yokukhusela ukukhusela indawo yesinqe.

• Ukuba udlala imidlalo engadibaniyo, ubaleka imidlalo, sebenzisa `(umxhasi wezemidlalo)`.
• Ukuba unamathandabuzo malunga noku, buza umqeqeshi wakho, umqeqeshi wezemidlalo, okanye abazali bakho ukuze ufumane ukuba oku kuyimfuneko na kumdlalo owudlalayo.

Ukugqoka nje izihlangu zakho yinto enkulu!

Okokugqibela kodwa kungabaluleke kakhulu, izihlangu zibaluleke kakhulu. Ukunxiba izihlangu ezikulingana kakuhle kunokukunceda uthintele ukutyibilika nokukhubeka.

• Mhlawumbi uyazi ukuba ii-cleats ziyafuneka kwimidlalo efana nebhola ekhatywayo, i-baseball, i-softball, kunye nebhola ekhatywayo. Kodwa usenokungazi ukuba izinto ezifana ne-skateboarding kunye ne-cycling nazo zifuna iintlobo ezithile zezihlangu.
• Buza umqeqeshi wakho okanye ugqirha wakho ukuba zeziphi izihlangu ezifanelekileyo kumdlalo owudlalayo.
• Lahla izihlangu ezindala nezigugileyo kunye neebhulukhwe ezingaboneleli ngenkxaso efanelekileyo uze uthenge ezintsha.

Akwanelanga ukufumana izixhobo, kufuneka zilingane kakuhle!

Khumbula, ngaphandle kokukhetha uhlobo olufanelekileyo lwezixhobo, kubalulekile nokufumana ezikufanelayo. Ukuba awuqinisekanga ukuba izixhobo ozisebenzisayo zikufanela kakuhle na, cela umqeqeshi wakho, utitshala wezemidlalo wesikolo, umqeqeshi wezemidlalo okanye abazali ukuba baqinisekise ukuba unesayizi efanelekileyo kwaye uyinxibe ngokuchanekileyo. Iivenkile ezininzi zezixhobo zemidlalo ziya kukunceda ufumane ezikufanelayo.

Ngamafutshane: ukusebenzisa izixhobo ezifanelekileyo ezihambelana kakuhle kuya kunciphisa kakhulu amathuba akho okuba nengozi!

Ukuzifudumeza ngaphambi kokuba udlale kuyimfuneko!

Ngaphambi kokuba uqale nawuphi na umdlalo okanye umthambo, musa ukuzifaka zonke ngaxeshanye. Kubaluleke kakhulu ukuba uzifudumeze kuqala. Izihlunu ezingalungiselelwanga kakuhle zinokulimala.

Uyenza njani i-warm-up efanelekileyo?

• Okokuqala, yenza imisebenzi elula yentliziyo. Umzekelo, ungenza izinto ezinje ngokubaleka, ukutsiba i-jacks, ukushukuma, amadolo aphakamileyo, kunye nokukhaba ngeempundu. Ezi zinto ziya kunyusa isantya sentliziyo yakho, zonyuse ubushushu bomzimba wakho, kwaye zifudumale izihlunu zakho.
• Emva kokuzifudumeza imizuzu eli-10, zolula umzimba ngendlela eguquguqukayo. (Kungcono ukolula umzimba emva kokuzifudumeza kuba umzimba uyafudumala kwaye ukuhamba kwegazi ukuya kwizihlunu kuyanda, nto leyo eyenza izicubu zibe bhetyebhetye ngakumbi.)
• Ukuzolula okunamandla okunokwenziwa ngaphambi komthambo kuquka ukuhamba ngeenyawo, ukuhamba ngesithende, ukuhamba ngeenyawo phambili, ukuhamba ngeenyawo ecaleni, i-toy soldier, i-inchworm, kunye neengalo ezijikelezileyo.

Ukolula umzimba ngendlela engashukumiyo kubalulekile nasemva kokudlala.

Emva kokuba ugqibile ukudlala, yolula umzimba ngendlela engashukumiyo ukuze uthintele ukuba izihlunu zakho zingaqini kakhulu. Yolula izihlunu ude uzive ungakhululekanga, uze uzibambe apho kangangemizuzwana engama-30. Ukolula umzimba ngendlela engashukumiyo okunokwenziwa ngolu hlobo kuquka ukolula umzimba ngeenyawo ezisezantsi, ukolula imisipha yethanga, ukolula ithole, ukolula amagxa, ukolula isandla, ukolula i-groin, ukolula umqolo, ukolula i-iliotibial band, ukolula i-triceps, kunye nokolula isifuba.

Ixabiso lokuziqhelanisa

Ukongeza ekufudumaleni nasekuzoluleni, iiseshoni zokuzilolonga zikwayindlela elungileyo yokulungiselela imidlalo emininzi nemisebenzi. Ukuba ukwiqela, thatha inxaxheba kwiindlela ezininzi zokuzilolonga nemidlalo yeqela kangangoko kunokwenzeka. Kubalulekile ukuzakhela kancinci kancinci ukuze uthabathe inxaxheba ngokupheleleyo ngokuzilolonga. Ngokwesiqhelo, kufuneka uqale ukuba sempilweni ubuncinane kwiiveki ezi-3 ngaphambi kokuba ixesha lakho lokhuphiswano liqale. Nokuba awukho kwiqela, usenokuphucula izakhono zakho kwaye unciphise umngcipheko wokwenzakala ngokuzilolonga nokuzilolonga rhoqo.

Kodwa khumbula, nangona kufuneka uzilolonge rhoqo, akulunganga ukulibala! Ukuba ngequbuliso wonyusa amaxesha, ubude, okanye ubukhali boqeqesho, kunokubonakala ngathi uyaphucuka ekuqaleni, kodwa ngokuhamba kwexesha, ungagqibela ngokwenzakala ngokugqithisileyo. Yenza imisebenzi yeentsuku ezimbini kunye nosuku olunye lokuphumla. Tshintshana phakathi kwemisebenzi.

Gcina ezi zinto engqondweni xa uqala ukudlala kwakhona emva kokwenzakala

Ukuba wenzakala ngelixa udlala imidlalo, ukuba ubuyela ekudlaleni ngaphambi kokuba kuphole ngokupheleleyo, unamathuba amaninzi okuphinda wenzekele, mhlawumbi kube kubi nangakumbi. Ngoko ke lumka kakhulu. Ukuba uqala kwakhona emva kwexesha elide ungekho kumdlalo okanye kwimidlalo, yongeza kancinci kancinci inqanaba lakho lomsebenzi nge-10% ngeveki ude ubuyele kwinqanaba lakho eliphezulu lokomelela. Musa ukubuyela ekudlaleni ude uphole ngokupheleleyo, nokuba umntu uyakunyanzela ukuba wenze njalo.

Ukuba ufumana i-concussion, kufuneka ulumke kakhulu.

Kubaluleke kakhulu ukunika umntu owenzakeleyo ixesha lokuba aphile ukuba ukhe wahlaselwa kukungqubana kwentloko, uhlobo oluthile lokubethwa entloko. Ukuba ubuyela ekudlaleni kwangoko, usengozini yokuphinda uhlaselwe kukungqubana kwentloko okanye, okubaluleke ngakumbi, ukwenzakala kwengqondo. Amazwe amaninzi anemithetho efuna ukuba ubone ugqirha ngaphambi kokuba uphinde udlale emva kokungqubana kwentloko.

Ingaba kulungile ukudlala ngeepilisi zokudambisa iintlungu?

Abadlali abaninzi basebenzisa izithomalalisi zentlungu ukuze banciphise iintlungu. Nangona kunjalo, ukuba uhlala uneentlungu, musa ukusebenzisa izithomalalisi zentlungu ukuze uzifihle. Intlungu luphawu oluvela emzimbeni wakho lokuba kukho into engalunganga. Ukuba uneentlungu, thetha nogqirha.

Ukuba unale mpawu, ngokuqinisekileyo kuya kufuneka ubone ugqirha.

Ukuba unayo nayiphi na kwezi, qiniseka ukuba ucela uncedo lwezonyango:

• Intlungu ephakathi ukuya kweqatha
• Intlungu ephazamisana nemisebenzi yemihla ngemihla okanye ukulala
• Indawo eyonzakeleyo idumbile.
• Ukuba uziva ungenazimvakalelo okanye urhawuzelelwa emva kokwenzakala
• Ukuba unengxaki yokwenza imisebenzi eqhelekileyo
• Ukuba awukwazi ukugcina imo efanelekileyo ngenxa yentlungu
• Ukuba uyaqhwalela
• Ukuba uluhlu lwentshukumo yelungu lutshintshile okanye lunciphile
• Ukuba uziva ungenawo amandla

Musa ukudlala ukuba awuziva kakuhle.

Eli cebiso liyinyaniso naxa unesifo somkhuhlane okanye umkhuhlane. Musa ukudlala ukuba uyagula. Musa ukudlala kwaphela ukuba unomkhuhlane. Xa intloko yakho inzima kwaye unempumlo egobhozayo, awukwazi ukugxila ngokufanelekileyo. Oko kungagxili kungakubeka emngciphekweni omkhulu wokufumana ingozi.

Imithetho yenzelwe thina!

Imithetho nemigaqo ikhona ngesizathu esivakalayo. Yenzelwe ukugcina wena kunye neqela lakho nikhuselekile kwaye nithintele iingozi. Funda imithetho kwaye uyilandele ukuze ikuncede wenze konke okusemandleni akho. Imithetho ayizizo izithintelo. Yenzelwe ukukhuthaza ukhuseleko nokwenza umdlalo ube mnandi kuye wonke umntu. Umzekelo, kwibhola ekhatywayo, ukubetha emva kwexesha emva kokuba usompempe evuthele impempe sisohlwayo esinzima. Ngamanye amaxesha imithetho isenokunganxulumani ngqo nomdlalo okanye umsebenzi, kodwa kufuneka ilandelwe. Umzekelo, ukuba udlala nge-inline skating, udlala nge-skateboarding, okanye uqhuba ibhayisekile, kufuneka unikele ingqalelo kuyo yonke imithetho yendlela.

Kutheni iindlela ezifanelekileyo kunye nobuchule kwezemidlalo zibalulekile?

Ubuchule obufanelekileyo kunye nobuchule bokudlala kwandisa ukhuseleko. Kubalulekile ukuphefumla ngokuchanekileyo xa uphakamisa iintsimbi. Ukukhupha umoya njengoko unyusa iintsimbi. Ukubamba umphefumlo wakho kunokunyusa uxinzelelo lwegazi.

Ngoko ke, xa ulandela imithetho nemigaqo, khumbula ukuba ayikho ukuze ikuthintele - ikho ukuze ikugcine ukhuselekile kwaye ungonzakali!

Khumbula oku! (Umyalezo oya nawo ekhaya)

Kulungile, ngoko ke sithethe kakhulu namhlanje malunga nendlela yokuhlala ukhuselekile xa udlala imidlalo kunye nokuzilolonga. Masizikhumbuze la manqaku abalulekileyo kwakhona:

• Soloko unxibe izixhobo zokuzikhusela ezifanelana kakuhle nomdlalo owudlalayo, ingakumbi izinto ezifana nesigcina-ntloko, iiglasi zokukhusela umlomo kunye nesithinteli-mlomo.
• Ngaphambi kokuba uqale umdlalo, kubalulekile ukufudumeza umzimba wakho (Warm-up). Kwakhona, xa ugqibile, yenza ukolula umzimba ngendlela yokuphola/ yokuthambisa umzimba ngendlela enganyakaziyo.
• Ukuzilolonga akusiyonto nje yokuzilibazisa, kwandisa izakhono zakho kunye nokhuseleko. Kodwa akulunganga ukwenza izinto ezininzi kakhulu.
• Ukuba wenzakele, musa ukukhawuleza udlale ude uphile ngokupheleleyo. Funa ingcebiso kagqirha.
• Ukuba unentlungu, sukuzama ukuyifihla ngeepilisi zokuthomalalisa iintlungu. Thetha nogqirha.
• Landela imithetho yomdlalo. Yenzelwe ukhuseleko lwakho.
• Ukuba awuziva kakuhle, ingakumbi ukuba unomkhuhlane, musa ukuya kudlala ngaphandle.

Ukuba ugcina ezi zinto zilula engqondweni ngelixa udlala, uya kukwazi ukonwabela umdlalo ngaphandle kweengozi. Ndinqwenelela wonke umntu ubomi obusempilweni nobukhuselekileyo bokudlala!

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Ukhuseleko kwezemidlalo, iingozi zokuzilolonga, iintloko, ukhuseleko lwamehlo, izikhuselo zomlomo, ukuzifudumeza, ukwenzakala kwezemidlalo