Hariho ubwoko bwinshi bwibikomere bya siporo, hamwe nibikomere bya siporo mu bice bitandukanye byumubiri byumuntu biratandukanye kuri siporo. Muri rusange, abakinnyi bakunda kugira ibikomere byoroheje, ibikomere bidakira, ndetse n'ibikomere bike kandi bikaze. Mu bikomere byoroheje byoroheje, bimwe biterwa no gushyira mu mahugurwa mbere yo gukira burundu nyuma yo gukomeretsa gukabije nyuma yo gukomeretsa gukabije, abandi baterwa inkunga bidakwiye hamwe n'umutwaro urenze urugero. Muri rusange, ibikomere bya siporo byabashakashatsi bisa nubw'abakinnyi, ariko hariho itandukaniro rikomeye. Hano hari ibikomere byinshi kandi bikomeretsa bike. Imbere yuburyo bwinshi bwaGukomeretsa Imikino, igihe cyose amahame akurikira akurikirwa, hashobora kubaho ibikomere bya siporo bishobora kwirindwa cyangwa kugabanuka:
(1) Kurikiza amahame rusange yimyitozo ngororamubiri. Abakinnyi b'ibitsina bitandukanye, imyaka hamwe na siporo itandukanye bagomba kuvurwa ukundi batitaye ko bakomeretse cyangwa badakomeretse. Niba bahabwa imyitozo imwe nuburemere kandi biga ingendo zingorabahizi zimwe, abakinnyi bafite ubuziranenge bukabije bazakomereka. Irinde "uburyo bumwe-bumwe" mu myitozo.
(2) Wibande ku myitozo irambuye. Imyitozo irambuye yagenewe kurambura imitsi no mu ngingo yoroshye mbere, mugihe na nyuma yimyitozo, kugirango imitsi irambuye cyangwa imyenda yoroshye irashobora kuruhuka rwose. Ibi bifasha gukiza imitsi ku munaniro, birinda imitsi, kubungabunga imitsi, kandi birinda gukomera no guhindura tekinike y'imyitozo. Imyitozo ngororamubiri yo kwitegura ibikorwa ni ukugabanya vicosi yimbere yimitsi no mu ngingo zoroshye, kongera ubushyuhe bwimitsi, no gukumira ubushyuhe bwimitsi mugihe cyimyitozo ngororamubiri. Amahugurwa arambuye akoreshwa cyane; Imyitozo ngororangingo nyuma yimyitozo ni ukuruhuka. Imitsi ikomeye kandi irushye irashobora kwihutisha isohoka rya metabolite imbere yimitsi, kugabanya ububabare bwimitsi, no kugarura ubuzima bwiza vuba bishoboka. Kurambura birambuye bikoreshwa cyane.
(3) Gushimangira kurengera nubufasha muri siporo. Kugirango wirinde ibikomere bishoboka, nibyiza kumenya uburyo butandukanye bwo kwirinda, nko kugwa cyangwa kugwa muburebure, ugomba gukomeza amaguru yawe no kurinda kugirango wirinde ivi kandiakaguruibikomere. Wige ingendo zitandukanye zizunguruka zo gushyigizwa ingaruka nubutaka; Gukoresha neza umukandara utandukanye, nibindi
(4) Gushimangira amahugurwa yibice byibasiwe hamwe nibice bidafite intege nke kandi biteza imbere imikorere yabo nuburyo bwiza bwo gukumiraGukomeretsa Imikino. Kurugero, kugirango wirinde gukomeretsa ikibuno, guhugura imitsi ya PSOAs na munda bigomba gukomera, imbaraga zo munda zigomba kunozwa, kandi imitsi yo munda igomba kunozwa, kandi ubufatanye bwabo n'imbaraga zabo bigomba kongera imbaraga.
(5) Witondere amahugurwa yimitsi mito. Imitsi yumubiri wumuntu igabanijwemo amatsinda manini kandi mato, hamwe nitsinda ryimitsi isanzwe rifite uruhare rwo gutunganya ingingo. Imyitozo ngororamubiri rusange ikoresha akenshi yibanda ku matsinda manini y'imitsi mu gihe yirengagije amatsinda mato, bikavamo imbaraga z'imitsi yo kutaringaniza no kongera amahirwe yo gukomeretsa mu myitozo. Imyitozo yimitsi mito myinshi ikoresha cyane dumbbells cyangwa reberi ikurura uburemere buto, kandi biremereyeumubiri wo hejuruIMYITOZO akenshi irangiza kandi idakwiye. Byongeye kandi, imyitozo mito yimitsi igomba guhuzwa nimikorere mubyerekezo byinshi, kandi ingendo zigomba gusobanuka kandi zukuri.
(6) Witondere umutekano wurwego rwo hagati. Guhagarara hagati bivuga imbaraga no gutuza kw'igitereko n'umutiba. Imbaraga nkuru ningirakamaro ni ngombwa mugukora imigendekere ya moteri. Ariko, amahugurwa gakondo yo hagati ahanini akorwa mu ndege yagenwe, nk'imyitozo isanzwe yo kwicara, n'ibindi, imikorere ntabwo ikomeye. Imyitozo ngororamubiri nyamukuru igomba gushyiramo impimuro yo munda no kuzunguruka.
(7) Gushimangira kwiyobora no gutegura uburyo bumwe bwo kwisuzumisha ukurikije ibiranga siporo. Kurugero, kubintu bikunze kugaragara Patella Strain, Ikizamini kimwe cya kabiri cyikizamini gishobora gukorwa, nubwo haba hari ububabare bwo ivi cyangwa intege nke zivi, nubwo ari byiza; Kubintu bikunze kuzunguruka cuff gukomeretsa, ikizamini cyigitugu kigomba gukorwa kenshi (mugihe igitugu cyazamuwe inshuro 170, hanyuma zihatira kwaguka), ububabare ni bwiza. Abakunda kumeneka kuvunika Tibia na Fibula na Flexor Tendon tenosynovitis bagomba gukora ikizamini "Toe gusunika mu kizamini cyakomeretse ari cyiza.
(8) Shiraho ibidukikije neza kugirango ukore imyitozo: ibikoresho bya siporo, ibikoresho, ibibuga, nibindi bigomba kugenzurwa neza mbere yo gukora imyitozo. Kurugero, mugihe witabiriye imyitozo ya tennis, uburemere bwa racket, ubunini bwintoki, hamwe nubumwe bwumugozi wa racket bigomba kuba bikwiriye imyitozo. Urunigi rw'abagore, impeta n'ibindi bintu bikarishye ntibigomba kwambarwa by'agateganyo mu myitozo; Imyitozo igomba guhitamo inkweto za elastike ukurikije ibintu byimikino, ingano y'ibirenge, n'uburebure bwa arch of the hacket.
Igihe cyo kohereza: Ukwakira-26-2022
