Uyazithanda ezemidlalo? Yazi-ke lezi zinto ukuze uhlale uphephile ezingozini! (Ukuphepha Kwezemidlalo Nokuzivocavoca)

Ingabe ungumuntu othanda ukudlala ezemidlalo nokuzivocavoca? Ukwenza kanjalo kuhle kakhulu emzimbeni. Kodwa uma ungaqapheli, kunethuba elikhulu lengozi encane. Ngezinye izikhathi asicabangi ngakho, ukusebenzisa imishini engalingani kahle kungaba yinkinga enkulu. Ubuwazi ukuthi ukudlala ithenisi ngezicathulo ezindala kungaba yingozi njengokudlala ibhola ngaphandle kokuvikelwa emahlombe? Ngakho-ke, namuhla sizokhuluma ngendlela yokugwema izingozi ezingaba khona ngenkathi udlala le midlalo nokuzivocavoca, nokuthi yiziphi izinto zokuphepha okufanele sizisebenzise.

Ukubaluleka kokugqoka isigqoko sokuzivikela

Uma udlala imidlalo, ikakhulukazi lapho ugibela ibhayisikili, ugibela i-skateboard, udlala imidlalo efana nebhola, i-hockey, kanye ne-baseball, kubalulekile ukuvikela ikhanda lakho. Kuthiwa isigqoko esihle singanciphisa ukulimala ekhanda ngo-75% kuya ku-85% . Lokho kuyisivikelo esikhulu, akunjalo?

Ngakho-ke, ukhetha kanjani isigqoko esifanele?

• Khetha isigqoko esenzelwe umdlalo owudlalayo. Kunezinhlobo ezahlukene zezigqoko zomdlalo ngamunye. Futhi, isigqoko kufanele sigcinwe kahle, silingane kahle, sigqokwe kahle ngaso sonke isikhathi, futhi sibe nesitifiketi.
• Uma uthenga isigqoko sebhayisikili, funa isitika esithi sihlangabezana nezindinganiso zeKhomishini Yokuphepha Komkhiqizo Wabathengi (CPSC). Lena yinhlangano eyinhloko enquma ukuphepha kwezigqoko zebhayisikili.
• Kukhona ezinye izigqoko ezibizwa ngokuthi "izigqoko zezemidlalo eziningi", futhi noma zisetshenziselwa izinto ezifana nokuskeyitha kanye nokuskeyitha, aziphephile ukugibela ibhayisikili ngaphandle kokuba zinesitikha esithi "(CPSC)".
• Thola usayizi ofanele wena: Nansi indlela. Thatha i-tape measure bese ulinganisa uzungeze ikhanda lakho, kusukela phezulu ebunzini lakho, ngaphezu nje kwamashiya nezindlebe zakho. Bese ukhetha usayizi wesigqoko esifanelana naleso silinganiso.
• Uma ufaka isigqoko ekhanda lakho , kufanele silingane kahle, singaqini kakhulu noma singakhululeki kakhulu. Kufanele sibe siqondile ekhanda lakho, singathambeki phambili noma emuva. Izintambo ezimbili kufanele zakhe u-"V" ezizungeze izindlebe zakho, futhi ibhande kufanele lihlale livuliwe ngaso sonke isikhathi.
• Kubalulekile ukuthola isigqoko esisha ngemuva kwengozi, ngoba kungase kube nomonakalo ngaphakathi esingawuboni.
• Izigqoko zebhola kumele ziqinisekiswe yinhlangano ebizwa ngokuthi "i-NOCSAE - iKomidi Lokusebenza Likazwelonke Lezindinganiso Zemishini Yezemidlalo".

Okubalulekile: Nakuba izigqoko zokuzivikela zinganciphisa kakhulu ingozi yokulimala ekhanda okukhulu, kubalulekile ukukhumbula ukuthi azinikezi isivikelo esiphelele ekushayweni yikhanda.

Amehlo afana negolide! Uwavikela kanjani?

Kubalulekile futhi ukuvikela amehlo akho uma udlala imidlalo eminingi. Eqinisweni, ukuhlanganyela kwezemidlalo kuyimbangela ehamba phambili yokulimala kwamehlo entsheni. Kodwa uma usebenzisa izibuko zokuzivikela ezifanele kahle, unganciphisa ingozi yokulimala kwamehlo okukhulu cishe ngo-90%. Cabanga ngakho, yeka umehluko omkhulu lokho!

Hlobo luni lwemaski yamehlo oluhle?

• Izibuko zokuvikela ezinhle kakhulu zenziwe ngamalensi abizwa ngokuthi ``Polycarbonate'' noma ``Trivex''. Lawa ahlolwa ngokukhethekile kwezemidlalo.
• Izifihla-buso noma izihlangu ze-polycarbonate ezinamathiselwe ezigqokweni zisetshenziswa kwezemidlalo ezifana nebhola, i-ice hockey, i-lacrosse, i-softball, kanye ne-baseball.
• Ama-goggles avame ukusetshenziswa ebholeni likanobhutshuzwayo, i-basketball, imidlalo ye -racquet, i-snowboarding, i-hockey yasemgwaqweni, i-lacrosse, i-paintball, i-baseball, kanye ne-softball.
• Uma ugqoka izibuko , kungadingeka uthole izibuko ze-polycarbonate ezibhalwe ngudokotela. Ungazigqoki izibuko zakho ezivamile enkundleni, ngeke zikuvikele. Ama-contact lens nawo ngeke akuvikele.
• Zonke izibuko zamehlo kufanele zilingane kahle. Kufanele futhi zibe nemicamelo ngaphezu kwamashiya akho nangaphezu kwekhala lakho.
• Uma imaski yamehlo iphukile noma indala futhi iqala ukuphenduka ibe phuzi, thola entsha.
• Ngezinye izikhathi, lapho ushushuluza eqhweni, ukhuphuka izintaba, noma udlala imidlalo yasemanzini, lezi zibuko zivikela emisebeni ye-ultraviolet . Hhayi lokho kuphela, kodwa futhi zivikela ezintweni ezingangena emehlweni akho, njengezimpukane nezinambuzane, ngenkathi ugibela ibhayisikili.
• Zonke izivikelo zamehlo kumele zihambisane nezindinganiso ze-American Society for Testing and Materials (ASTM).

Ezinye izinto zokuphepha ezibalulekile

Kunezinye izinto ezibalulekile eziningana, okuhlanganisa nesigqoko namazibuko, ngakho ake sizibheke nazo.

Isivikelo somlomo sokuvikela umlomo namazinyo akho!

Ubuwazi ukuthi umqaphi womlomo angavikela umlomo wakho, amazinyo kanye nolimi lwakho?

• Wonke umuntu odlala imidlalo yokuthintana, ikakhulukazi, welulekwa ukuthi asebenzise isivikelo somlomo ukuze anciphise ukulimala kwamazinyo.
• Uthanda ibhola, i-lacrosse, i-basketball, i-hockey, i-volleyball, ubuciko bokulwa, isibhakela, ukubambana.Uma udlala umdlalo obeka ekhanda lakho engozini , qiniseka ukuthi ugqoka isivikelo somlomo.
• Lezi zingenziwa ngokwezifiso ngudokotela wamazinyo, noma ungazithenga ezitolo zezemidlalo.
• Kubaluleke kakhulu futhi ukugeza kahle isivikelo somlomo ngemva kokusisebenzisa bese usigcina sihlanzekile.
• Uma ugqoka i-retainer, qiniseka ukuthi uyayikhumula ngaphambi kokuzivocavoca, ukuqeqesha, noma ukudlala.

Onogada bezandla, amadolo nezindololwane

Uma uskateboarding ngaphakathi, i-snowboard, i-skateboard, noma ugibela isikuta, kubaluleke kakhulu ukusebenzisa lolu hlobo lwezivikelo.

• Izivikelo zendololwane kanye nezesihlakala zingasiza ekuvimbeleni ukuphuka. Izivikelo zedolo zingasiza ekuvikeleni amadolo akho ekusikeni nasekuqhekekeni.

Ama-pad ezingxenye ezahlukene zomzimba

Kweminye imidlalo, ikakhulukazi leyo ehilela ukuthintana, ama-pad abalulekile.

• Kusukela ku-hockey kuya ku-volleyball, kusukela ebholeni kuya ekushibilikeni okuqondile, imidlalo eminingi isebenzisa izinhlobo ezahlukene zama-pad . Kukhona ama-pad amaqakala, amadolo, izindololwane, izihlakala , isifuba, amahlombe, izinqe, namathanga.
• Buza umqeqeshi wakho noma udokotela wakho ukuthi hlobo luni lwama-pad owadingayo emdlalweni owudlalayo.

Bafana, cabangani ngalokhu futhi - indebe yokuvikela

Kubafana abadlala imidlalo enomthelela omkhulu njenge-hockey, ibhola likanobhutshuzwayo, i-basketball, i-baseball, kanye nebhola likanobhutshuzwayo, kungumqondo omuhle ukusebenzisa indebe yokuvikela ukuvikela indawo yesinqe.

• Uma udlala imidlalo engathintani, usebenzisa i-`(umsekeli wezemidlalo)`.
• Uma unokungabaza ngalokhu, buza umqeqeshi wakho, umqeqeshi wezemidlalo, noma abazali ukuze uthole ukuthi lokhu kuyadingeka yini emdlalweni owudlalayo.

Ukugqoka izicathulo zakho nje kuyinto enkulu!

Okokugcina kodwa okungabalulekile, izicathulo zibaluleke kakhulu. Ukugqoka izicathulo ezikulingana kahle kungakusiza ekuvimbeleni ukushelela nokukhubeka.

• Cishe uyazi ukuthi ama-cleats ayadingeka emidlalweni efana nebhola, i-baseball, i-softball, kanye nebhola likanobhutshuzwayo. Kodwa kungenzeka ungazi ukuthi izinto ezifana nokugibela i-skateboard kanye nokugibela ibhayisikili nazo zidinga izinhlobo ezikhethekile zezicathulo.
• Buza umqeqeshi wakho noma udokotela ukuthi yiziphi izicathulo ezilungele umdlalo owudlalayo.
• Lahla izicathulo ezindala nezigugile kanye nama-cleat anganikezi ukwesekwa okufanele bese uthenga ezintsha.

Akwanele ukuthola igiya nje, kufanele futhi lilingane kahle!

Khumbula, ngaphezu kokukhetha uhlobo olufanele lwegiya, kubalulekile futhi ukuthola elikufanele. Uma ungaqiniseki ukuthi igiya olisebenzisayo likufanela kahle yini, cela umqeqeshi wakho, uthisha wezemidlalo wesikole, umqeqeshi wezemidlalo noma abazali ukuthi baqinisekise ukuthi unesayizi efanele futhi uligqoka kahle. Izitolo eziningi zezemidlalo nazo zizokusiza ukuthola elikufanele.

Kalula nje: ukusebenzisa igiya elifanele elifanela kahle kuzonciphisa kakhulu amathuba akho okuba nengozi!

Ukuzifudumeza ngaphambi kokudlala kuyinto edingekayo!

Ngaphambi kokuqala noma yimuphi umdlalo noma ukuzivocavoca, ungagxili kukho konke ngesikhathi esisodwa. Kubaluleke kakhulu ukufudumala kuqala. Imisipha engalungiswanga kahle inamathuba amaningi okulimala.

Uyenza kanjani i-warm-up efanele?

• Okokuqala, yenza imisebenzi elula yenhliziyo nemithambo yegazi. Isibonelo, ungenza izinto ezinjengokugijima, ukugxumagxuma, ukushukuma, amadolo aphezulu, kanye nokukhahlela izinqe. Lokhu kuzokwandisa ukushaya kwenhliziyo yakho, kwandise izinga lokushisa lomzimba wakho, futhi kufudumeze imisipha yakho.
• Ngemva kwalokhu kuzifudumeza kwemizuzu eyi-10, yenza ukwelula okunamandla. (Kungcono ukwelula ngemva kokuzifudumeza ngoba umzimba uyashisa futhi ukugeleza kwegazi emisipheni kuyanda, okwenza izicubu ziguquguquke kakhudlwana.)
• Ukwelula okunamandla okungenziwa ngaphambi kokuzivocavoca kufaka phakathi ukuhamba ngezinyawo, ukuhamba ngezithende, ukuhamba ngezinyawo phambili, ukuhamba ngezinyawo eceleni, i-toy soldier, i-inchworm, kanye nezindilinga zengalo.

Ukwelula umzimba ngendlela engaguquki kubalulekile futhi ngemva kokudlala.

Ngemva kokuqeda ukudlala, yelula kancane ukuze uvimbele imisipha yakho ukuthi iqine kakhulu. Yelula imisipha uze uzizwe ungakhululekile, bese uyibamba lapho cishe imizuzwana engama-30. Ukwelula okuqinile okungenziwa kanjena kufaka phakathi ukwelula ama-quadriceps emi, ukwelula imisipha yethanga, ukwelula ithole, ukwelula amahlombe, ukwelula izihlakala, ukwelula iqolo, ukwelula umhlane, ukwelula i-iliotibial band, ukwelula ama-triceps, kanye nokulula isifuba.

Inani lomkhuba

Ngaphezu kokuzifudumeza nokwelula umzimba, izikhathi zokuzijwayeza nazo ziyindlela enhle yokulungiselela imidlalo eminingi nemisebenzi. Uma useqenjini, hlanganyela ekuzijwayezeni nasekudlaleni imidlalo eminingi ngangokunokwenzeka. Kubalulekile ukwakha kancane kancane ukuze uhlanganyele ngokugcwele ngokuzijwayeza. Ngokuvamile, kufanele uqale ukuba sesimweni esihle okungenani amasonto amathathu ngaphambi kokuqala kwesizini yakho yomncintiswano. Ngisho noma ungekho eqenjini, usengathuthukisa amakhono akho futhi unciphise ingozi yokulimala ngokuzivocavoca nokuzijwayeza njalo.

Kodwa khumbula, noma kufanele uziqeqeshe njalo, akukuhle ukudlula! Uma ukhuphula ngokuzumayo imvamisa, ubude, noma ukuqina kokuqeqeshwa, kungase kubonakale sengathi uyathuthuka ekuqaleni, kodwa ngokuhamba kwesikhathi, ungagcina unokulimala ngokweqile. Yenza izinsuku ezimbili zomsebenzi kanye nosuku olulodwa lokuphumula. Shintsha phakathi kwemisebenzi.

Khumbula lezi zinto uma uqala ukudlala futhi ngemva kokulimala

Uma ulimala ngenkathi udlala ezemidlalo, uma ubuyela ekudlaleni ngaphambi kokuba kuphole ngokuphelele, kungenzeka kakhulu ukuthi ulimele futhi, mhlawumbe okubi nakakhulu. Ngakho-ke qaphela kakhulu. Uma uqala futhi ngemva kwesikhathi eside ungekho emdlalweni noma emsebenzini, khulisa kancane kancane izinga lakho lomsebenzi ngo-10% ngesonto uze ubuyele ezingeni lakho eliphezulu lokufaneleka. Ungabuyeli ekudlaleni uze uphole ngokuphelele, noma ngabe othile uyakuphoqa ukuthi wenze kanjalo.

Uma uhlaselwa yisifo sokuqaqamba kwamalunga, kudingeka uqaphele kakhulu.

Kubaluleke kakhulu ukunikeza ukulimala isikhathi sokululama uma uke waba nokubhajwa kwekhanda, uhlobo oluthile lokushaywa ekhanda. Uma ubuyela ekudlaleni ngokushesha, usengozini yokuphinde ube nokubhajwa kwekhanda noma, okubi kakhulu, ukulimala kobuchopho. Amazwe amaningi anemithetho edinga ukuthi ubonane nodokotela ngaphambi kokuthi uphinde udlale ngemva kokubhajwa kwekhanda.

Kulungile yini ukudlala ngamaphilisi okudambisa izinhlungu?

Abasubathi abaningi basebenzisa iziqeda-nhlungu ukuze banciphise ubuhlungu. Kodwa-ke, uma ubuhlungu buhlala bukhona, ungasebenzisi iziqeda-nhlungu ukuze ubufihle. Ubuhlungu buwuphawu oluvela emzimbeni wakho lokuthi kukhona okungahambi kahle. Uma ubuhlungu bukhona, khuluma nodokotela.

Uma unalezi zimpawu, kufanele nakanjani ubonane nodokotela.

Uma unanoma yikuphi kwalokhu, funa iseluleko sezokwelapha:

• Ubuhlungu obuphakathi kuya kobunzima
• Ubuhlungu obuphazamisa imisebenzi yansuku zonke noma ukulala
• Indawo elimele ivuvukele.
• Uma uzizwa ungenamizwa noma uzizwa uthukuthele ngemva kokulimala
• Uma unenkinga yokwenza imisebenzi evamile
• Uma ungakwazi ukugcina isimo esifanele ngenxa yobuhlungu
• Uma uxhuga
• Uma ububanzi bokunyakaza kwelungu bushintshile noma bunciphile
• Uma uzizwa ungenamandla

Ungadlali uma ungazizwa kahle.

Lesi seluleko siyiqiniso nalapho unomkhuhlane noma umkhuhlane. Ungadlali uma ugula. Ungadlali nhlobo uma unomkhuhlane. Uma ikhanda lakho lisinda futhi unekhala eligobhozayo, awukwazi ukugxila kahle. Lokho kuntuleka kokugxila kungakubeka engozini enkulu yokungena engozini.

Imithetho ilungele thina!

Imithetho nemigomo ikhona ngesizathu esihle. Ihloselwe ukugcina wena nozakwenu niphephile futhi nivimbele izingozi. Funda imithetho bese uyilandela ukuze ikusize wenze konke okusemandleni akho. Imithetho ayiyona imingcele. Yenzelwe ukukhuthaza ukuphepha nokwenza umdlalo ube mnandi kuwo wonke umuntu. Isibonelo, ebholeni, ukushaya sekwephuzile ngemva kokuba umpempe eshaye ikhwela kuyisijeziso esibi. Ngezinye izikhathi imithetho ingase ingahlobene ngqo nomdlalo noma umsebenzi, kodwa kufanele isalandelwa. Isibonelo, uma u-inline skating, u-skateboarding, noma ugibele ibhayisikili, kufanele unake kakhulu yonke imithetho yomgwaqo.

Kungani amasu afanele kanye nobuciko bezemidlalo kubalulekile?

Ubuchwepheshe obufanele kanye nokuba nekhono kwezemidlalo nakho kwandisa ukuphepha. Kubalulekile ukuphefumula kahle lapho uphakamisa izinsimbi. Khipha umoya njengoba uphakamisa isisindo. Ukubamba umoya wakho kungakhuphula umfutho wegazi lakho.

Ngakho-ke, uma ulandela imithetho nemigomo, khumbula ukuthi ayikho lapho ukuze ikubeke umkhawulo - ikhona lapho ukuze ikugcine uphephile futhi ungenakulimala!

Khumbula lokhu! (Umyalezo Wokuya Ekhaya)

Kulungile, ngakho-ke sixoxe kakhulu namuhla ngendlela yokuhlala uphephile ngenkathi udlala ezemidlalo nokuzivocavoca. Ake sizikhumbuze la maphuzu abalulekile futhi:

• Gqoka njalo izimpahla zokuzivikela ezifanele kahle umdlalo owudlalayo, ikakhulukazi izinto ezifana nesigqoko sokuzivikela, izibuko zokuzivikela, kanye nesivikelo somlomo.
• Ngaphambi kokuqala umdlalo, kubalulekile ukufudumeza umzimba wakho (Warm-up). Futhi, uma usuqedile, yenza i-cool-down/Static stretching .
• Ukuzijwayeza akuyona nje into yokuzilibazisa, kwandisa amakhono akho kanye nokuphepha kwakho. Kodwa akukuhle ukwenza okuningi kakhulu.
• Uma ulimala, ungasheshi ubuyele ekudlaleni uze ululame ngokuphelele. Funa iseluleko sezokwelapha.
• Uma uzwa ubuhlungu, ungazami ukubufihla ngezidambisi-zinhlungu. Khuluma nodokotela.
• Landela imithetho yomdlalo. Yenzelwe ukuphepha kwakho.
• Uma ungazizwa kahle, ikakhulukazi uma unomkhuhlane, ungaphumi uyodlala.

Uma ukhumbula lezi zinto ezilula ngenkathi udlala, uzokwazi ukujabulela umdlalo ngaphandle kwezingozi. Ngifisela wonke umuntu impilo yokudlala enempilo nephephile!

---

Ukuphepha kwezemidlalo, izingozi zokuzilolonga, izigqoko zokuzivikela, ukuvikela amehlo, izivikelo zomlomo, ukufudumala, ukulimala kwezemidlalo