Iyini Inhloso Yokuvuselela Ukuphuka?
Khulisa ukululama kobubanzi bokunyakaza kwamalunga namandla emisipha.futhi ubuyisele ikhono lemisebenzi yokuphila yansuku zonke nokusebenza.
Yiziphi Izindlela Zokuvuselela Ukuphuka?
1. Ukubuyiselwa kobubanzi bokunyakaza okuhlangene:ukuthukulula ukunamathela kwangaphakathi nangaphandle kanye nezicubu zenkontileka ngokwelula nokuxegisa kwamalunga, njll. Ukuthuthukisa ukujikeleza kwegazi lendawo nokuthatha ukwelula okusebenzayo nokungenzi lutho.Uma kunesidingo, ukwelapha ngokomzimba nokubhucungwa kungaba usizo olukhulu.
1) Ukuqeqeshwa okusebenzayo:ukunyakaza okusebenzayo kuzo zonke izinhlangothi zelunga elimele, ukudonsa ngobumnene izicubu eziboshiwe nezinamathele.Ngesikhathi sokuqeqeshwa, qiniseka ukuthi iziguli azizwa ubuhlungu obusobala.Ububanzi bokuhamba kufanele bube bukhulu futhi bukhulu kancane kancane, futhi iziguli kufanele ziqhubeke ziqhuba ukunyakaza ngalunye ngokuphindaphindiwe nsuku zonke.
2) Ukusiza noma ukuqeqeshwa okwenziwayo:ezigulini okulungiswa kwazo kususwa, ukusiza ukuqeqeshwa kungaba inketho yokuqala.Ngemuva kwalokho, nciphisa usizo kancane kancane ngokwanda kobubanzi bokunyakaza okuhlangene.Ezimweni zokuqina kwenkontileka nokunamathela lapho ukuqeqeshwa okusebenzayo noma ukusiza kungakwazi ukusebenza, ukuqeqeshwa kokwenziwa yisona sixazululo kuphela.Kodwa-ke, kufanele kuqashelwe ukuthi isiqondiso sokunyakaza kufanele sihambisane nesiqondiso esivamile se-anatomical kanye ne-physiological.Yiqiniso, ukunyakaza kufanele kube bushelelezi, kuhamba kancane futhi kungabangela ubuhlungu obusobala noma i-muscle spasm.Khumbula, abukho udlame ukugwema ukulimala kwesibili esigulini!
3) Jukuhlanganisa amafutha:Ngamalunga aqinile, ukuhlanganisa okuhlangene kungasiza ukuhambisa amalunga ngaphakathi komkhawulo wokunwebeka kwezicubu ezithambile njengama-capsules ahlangene kanye nemigqa.Futhi ukuze kube nomphumela ongcono wokwelapha, abelaphi kufanele bahlanganise ukuhlanganisa ngokuhlanganyela namanye amasu athuthukisa ukuma kwamalunga.
4) I-Physiotherapy kanye ne-massage:Ukuze kuthuthukiswe ukufakwa kanye ne-analgesia ye-calcium, ezinye izixazululo ze-physiotherapy njengemisebe ye-ultraviolet yendawo, imvamisa ephansi kanye nokwelashwa ngokuphazamiseka kogesi kuyatholakala ngokuya ngezimo ezihlukene.Ukuze kuthuthukiswe ukujikeleza kwegazi futhi kuthuthukiswe ukusebenza okuhlangene, i-wax, i-infrared ne-short wave therapy yizixazululo ezinhle.
2, buyisela amandla emisipha:okuwukuphela kwendlela ephumelelayo yokubuyisela amandla emisipha ukukhulisa kancane kancane umthwalo womsebenzi wemisipha, okubangela ukukhathala kwemisipha okulinganiselwe.Uma amandla emisipha eziguli ekuleveli 0-1, ukubhucungwa, ukushukunyiswa kukagesi, ukuvivinya umzimba, nokuqeqeshwa kokusiza kusebenza ngempumelelo.Lapho iziguli zibuyisela amandla azo emisipha ezingeni le-2-3, ukuqeqeshwa okusebenzayo kungasiza kakhulu, futhi ukusiza ukuzivocavoca kuyadingeka.Sincoma ukuqeqeshwa kokumelana lapho amandla emisipha efika ezingeni 4, okuhlanganisa ukuqeqeshwa kwe-isotonic ne-isokinetic.Ukwengeza, ukuqeqeshwa ngokulawula kweziguli phezu kwamandla azo kanye nekhono lokulawula izitho nakho kubalulekile.Ngaphezu kwalokho, kuyadingeka ukwenza izivivinyo ezithile zamandla ezigulini, njengokuhlola amandla emisipha ye-isokinetic.Kubalulekile ukunquma nokuqeda umehluko phakathi kwempilo yeziguli nezinhlangothi ezilimele ukuze kuqedwe ubungozi bokulimala esikhathini esizayo.
3, ukubuyisela ikhono lokuphila kwansuku zonke nomsebenzi:ukwelashwa komsebenzi kanye nokuzivocavoca umzimba kungathuthukisa ikhono lokunyakaza futhi kuthuthukise impilo yomzimba.
Zizwe ukhululekile ukuthola yethuamarobhothi okuvuselelafuthi abanyeezinye izinto zokusebenza zezikhungo zokuhlenga kanye nemitholampilo.Siyakwamukela ngobuqothosibuze noma usivakashele.
Isikhathi sokuthumela: Dec-17-2019