Hari ubwoko bwinshi bw'imvune za siporo, kandi imvune za siporo ku bice bitandukanye by'umubiri w'umuntu ziratandukanye kuri buri mukino. Muri rusange, abakinnyi bakunze kugira imvune zoroheje, imvune zidakira, n'imvune nke kandi zikomeye. Mu mvune zidakira, zimwe ziterwa no gukora imyitozo mbere yo gukira burundu nyuma y'imvune ikomeye, izindi ziterwa no gukora imyitozo idakwiye no gukora cyane aho umuntu atuye. Mu myitozo ngororamubiri, imvune za siporo ku bakora siporo zisa n'iz'abakinnyi, ariko hari n'itandukaniro rikomeye. Hari imvune nyinshi zikabije n'imvune nke. Mu gihe hari ubwoko bwinshi bw'imvuneimvune za siporo, igihe cyose hakurikizwa amahame akurikira yo kwirinda, imvune zo mu mikino zishobora kwirindwa cyangwa zikagabanuka:
(1) Kuzuza amahame rusange y’imyitozo ngororamubiri ikorwa mu buryo busanzwe kandi bukorwa intambwe ku yindi. Abakinnyi b’ibitsina bitandukanye, imyaka n’imikino itandukanye bagomba gufatwa mu buryo butandukanye hatitawe ku kuba barakomeretse cyangwa batarakomeretse. Niba bahawe imyitozo n’imbaraga zingana kandi bakiga ingendo zingana, abakinnyi bafite ubuziranenge buke bazakomereka. Irinde uburyo bwo "gukora imyitozo ngororamubiri" ku giti cyabo mu myitozo.
(2) Kwibanda ku myitozo yo kunanura imitsi. Imyitozo yo kunanura imitsi igamije kunanura imitsi n'ingingo zoroshye mbere, mu gihe na nyuma y'imyitozo, kugira ngo imitsi cyangwa ingingo zoroshye ziruhuke neza. Ibi bifasha imitsi kugarura umunaniro, birinda imitsi kunanuka, bigakomeza kunanuka, kandi birinda gukomera no guhinduka kw'uburyo bwo gukora imyitozo. Imyitozo yo kunanura imitsi mu gutegura igikorwa ni ukugabanya ubukana bw'imitsi n'ingingo zoroshye, kongera ubukana, kongera ubushyuhe bw'imitsi, no gukumira kunanuka kw'imitsi mu gihe cy'imyitozo. Imyitozo yo kunanura imitsi ikoreshwa cyane cyane; imyitozo yo kunanura imitsi nyuma y'imyitozo ni ukuruhuka. Imitsi ikomeye kandi inaniwe ishobora kwihutisha isohoka rya metabolites mu mitsi, kugabanya ububabare bw'imitsi, no gusubiza umubiri mu buryo bwihuse. Kunanura imitsi mu buryo butagira ingaruka ni byo bikoreshwa cyane cyane.
(3) Kongera uburinzi n'ubufasha mu mikino. Kugira ngo wirinde imvune zishobora kubaho, ni byiza kumenya uburyo butandukanye bwo kwikingira, nko kugwa cyangwa kugwa uturutse ahantu hirengeye, ugomba gukomeza amaguru yawe hamwe no kurindana kugira ngo wirinde ivi n'ibindi.akaguruIbikomere. Wige ingendo zitandukanye zo kuzunguruka kugira ngo ufashe hasi; gukoresha neza imikandara itandukanye yo gushyigikira, nibindi.
(4) Gukomeza imyitozo y'ibice by'umubiri bishobora kwangirika n'ibice by'umubiri bifite intege nke no kunoza imikorere yabyo ni uburyo bwiza bwo gukumiraimvune za siporoUrugero, kugira ngo hirindwe imvune zo mu kibuno, imyitozo y'imitsi ya psoas n'inda igomba kongerwa, imbaraga z'imitsi ya psoas n'inda zigakongerwa, kandi imikorere yazo n'uburyo zihangana na byo bigomba kongerwa.
(5) Witondere imyitozo y'imitsi mito. Imitsi y'umubiri w'umuntu igabanyijemo imitsi minini n'imito, kandi imitsi mito muri rusange igira uruhare mu guhuza ingingo. Imyitozo rusange y'imbaraga ikunze kwibanda ku mitsi minini mu gihe yirengagiza imitsi mito, bigatuma imitsi idakora neza kandi yongera amahirwe yo gukomereka mu gihe cy'imyitozo. Imyitozo y'imitsi mito ikunze gukoresha udupira duto cyangwa udupira duto two gukurura imitsi dufite uburemere buto, kandi buremereye.igice cyo hejuru cy'umubiriImyitozo ngororamubiri ikunze kwangiza kandi ntigira icyo ifasha. Byongeye kandi, imyitozo ngororamubiri y’imitsi mito igomba guhuzwa n’ingendo mu byerekezo byinshi, kandi ingendo zigomba kuba zinoze kandi zinoze.
(6) Witondere gutuza k'umubiri wo hagati. Gutuza k'imbere bivuga imbaraga n'ituza by'ikibuno n'igituza. Imbaraga n'ituza k'imbere ni ingenzi mu gukora ingendo zitandukanye zigoye. Ariko, imyitozo gakondo yo hagati ikorerwa ahanini ku murongo uhamye, nko gukora sit-up, n'ibindi, imikorere yayo ntabwo ikomeye. Imyitozo yo hagati igomba kuba irimo gucuranga inda no kuzunguruka.
(7) Komeza kwigenzura no gushyiraho uburyo bwihariye bwo kwigenzura hakurikijwe imiterere ya siporo. Urugero, ku bintu bishobora gutera patella, ikizamini cyo gusimbuka igice kimwe cy'amaguru gishobora gukorwa, nubwo haba hari ububabare bw'ivi cyangwa intege nke z'ivi, nubwo byaba ari byiza; ku bintu bishobora gutera imvune ya rotator cuff, ikizamini cyo gusimbuka igituza kigomba gukorwa kenshi (iyo urutugu ruzamuwe dogere 170, hanyuma kongera imbaraga mu mugongo), ububabare ni bwiza. Abashobora kunanirwa kuvunika tibia na fibula na flexor tendon tenosynovitis bagomba gukora "ikizamini cyo gusunika ibirenge", kandi abafite ububabare mu gace kakomeretse ni beza.
(8) Gushyiraho ahantu hatekanye ho gukora imyitozo ngororamubiri: ibikoresho bya siporo, ibikoresho, aho bibera, nibindi bigomba kugenzurwa neza mbere yo gukora imyitozo ngororamubiri. Urugero, mu gihe witabira imyitozo ngororamubiri ya tenisi, uburemere bwa raketi, ubunini bw'umugozi, n'uburemere bw'umugozi wa raketi bigomba kuba bikwiriye imyitozo ngororamubiri. Imikufi y'abagore, amaherena n'ibindi bintu bityaye ntibigomba kwambarwa by'agateganyo mu gihe cy'imyitozo ngororamubiri; abakora imyitozo ngororamubiri bagomba guhitamo inkweto za elastic hakurikijwe ibikoresho bya siporo, ingano y'ibirenge, n'uburebure bw'umugongo w'ikirenge.
Igihe cyo kohereza: Ukwakira-26-2022
