Hariho ubwoko bwinshi bwimvune za siporo, kandi ibikomere bya siporo kubice bitandukanye byumubiri wumuntu biratandukanye kuri buri siporo.Muri rusange, abakinnyi bakunda kugira ibikomere byoroheje, ibikomere bidakira, ndetse n’imvune zikomeye kandi zikomeye.Mu mvune zidakira zidakira, zimwe ziterwa no gushyira mu myitozo mbere yo gukira neza nyuma yimvune ikabije, izindi ziterwa no gukora imyitozo idakwiye hamwe nuburemere bukabije bwaho.Mu myitozo ngororamubiri, kugaragara kw'imvune za siporo z'abakora siporo bisa n'iz'abakinnyi, ariko kandi hari itandukaniro rikomeye.Hariho ibikomere bikabije kandi bikomeretsa bike.Imbere yubwoko bwinshi bwaimvune za siporo, igihe cyose amahame akurikira yo gukumira akurikijwe, impanuka yimikino irashobora kwirindwa cyangwa kugabanuka:
(1) Kurikiza amahame rusange yimyitozo ngororangingo itunganijwe kandi intambwe ku yindi.Abakinnyi b'uburinganire butandukanye, imyaka na siporo itandukanye bagomba gufatwa ukundi batitaye ko bakomeretse cyangwa badakomeretse.Niba bahawe imyitozo ningufu zingana kandi bakiga ingendo zingorabahizi, abakinnyi bafite ubuziranenge bazakomereka.Irinde uburyo bwo guhugura "umwe-umwe" mumahugurwa.
(2) Wibande ku myitozo yo kurambura.Imyitozo yo kurambura yagenewe kurambura imitsi hamwe nuduce tworoheje mbere, mugihe na nyuma yimyitozo ngororamubiri, kugirango imitsi irambuye cyangwa imyenda yoroshye irashobora kuruhuka byuzuye.Ibi bifasha imitsi gukira umunaniro, birinda imitsi kunanirwa, bikomeza imitsi, kandi birinda gukomera no guhindura imikorere ya siporo.Imyitozo irambuye mugutegura icyo gikorwa ni ukugabanya ubwiza bwimbere bwimitsi ninyama zoroshye, kongera ubworoherane, kongera ubushyuhe bwimitsi, no kwirinda imitsi kunanirwa mugihe cyimyitozo ngororamubiri.Amahugurwa arambuye akoreshwa cyane cyane;imyitozo yo kurambura nyuma yimyitozo ni ukuruhuka.Imitsi ikomeye kandi irushye irashobora kwihuta gusohora metabolite imbere mumitsi, kugabanya ububabare bwimitsi, no kugarura ubuzima bwumubiri vuba bishoboka.Kurambura pasiporo bikoreshwa cyane.
(3) Shimangira uburinzi nubufasha muri siporo.Kugirango wirinde ibikomere bishoboka, nibyiza kumenya uburyo butandukanye bwo kwirinda, nko kugwa cyangwa kugwa muburebure, ugomba gukomeza amaguru yawe kandi ukarinda mugenzi wawe kugirango wirinde ivi kandiakaguruibikomere.Wige ibintu bitandukanye bizunguruka kugirango ugabanye ingaruka hamwe nubutaka;gukoresha neza imikandara itandukanye, nibindi.
(4) Gushimangira amahugurwa yibice byugarijwe nibice bidakomeye no kunoza imikorere nuburyo bwiza bwo gukumiraimvune za siporo.Kurugero, kugirango wirinde gukomeretsa mu kibuno, imyitozo ya psoas n imitsi yinda igomba gushimangirwa, imbaraga za psoas n imitsi yinda zigomba kunozwa, kandi guhuza no kuringaniza antagonistique bigomba kongerwa.
(5) Witondere imyitozo yitsinda ryimitsi mito.Imitsi yumubiri wumuntu igabanyijemo amatsinda manini kandi mato, kandi amatsinda mato muri rusange agira uruhare mugukosora ingingo.Imyitozo rusange yimbaraga akenshi yibanda kumatsinda manini mugihe yirengagije amatsinda mato mato, bikavamo imbaraga zimitsi idahwitse kandi byongera amahirwe yo gukomereka mugihe imyitozo.Imyitozo yitsinda rito ryimitsi ikoresha dumbbell ntoya cyangwa reberi ikurura hamwe nuburemere buto, kandi biremereyeumubiri wo hejuruimyitozo akenshi iba yangiza kandi idafasha.Byongeye kandi, imyitozo yitsinda ryimitsi mito igomba guhuzwa ningendo mu byerekezo byinshi, kandi ingendo zigomba kuba zuzuye kandi zuzuye.
(6) Witondere ituze ryumubiri wo hagati.Ihame ryo hagati ryerekeza ku mbaraga no gutuza kw'igitereko n'umutiba.Imbaraga zo hagati no gutuza ningirakamaro mugukora ibintu bitandukanye bigoye bya moteri.Nyamara, imyitozo gakondo yo hagati ikorerwa ahanini mu ndege ihamye, nkibikorwa bisanzwe byo kwicara, nibindi, imikorere ntabwo ikomeye.Imyitozo ngororamubiri yo hagati igomba kuba ikubiyemo guhindagurika mu nda no kuzunguruka.
(7) Shimangira kwiyobora no gushyiraho uburyo bwihariye bwo kugenzura ukurikije ibiranga siporo.Kurugero, kubintu bikunda guhangayikishwa na patella, hashobora gukorwa ikizamini kimwe cya kabiri cyigice cya squat, nubwo haba hari ububabare bwivi cyangwa intege zivi, nubwo byaba ari byiza;kubintu bikunda gukomeretsa rotate cuff, ikizamini cyigitugu cyigitugu kigomba gukorwa kenshi (mugihe urutugu ruzamutse kuri dogere 170, hanyuma imbaraga zo kwagura umugongo), ububabare nibyiza.Abakunda kuvunika umunaniro wa tibia na fibula na flexor tendon tenosynovitis bakunze gukora "ikizamini cyo gukubita amano", kandi abafite ububabare mukarere bakomeretse nibyiza.
(8) Gushiraho ahantu hizewe ho gukora imyitozo: ibikoresho bya siporo, ibikoresho, ibibuga, nibindi bigomba kugenzurwa cyane mbere yo gukora siporo.Kurugero, mugihe witabiriye imyitozo ya tennis, uburemere bwa racket, ubunini bwikiganza, hamwe nuburyo bworoshye bwumugozi wa racket bigomba kuba bikwiye imyitozo.Urunigi rw'abagore, impeta n'ibindi bintu bikarishye ntibigomba kwambarwa by'agateganyo mu gihe cy'imyitozo ngororamubiri;abakora imyitozo bagomba guhitamo inkweto za elastike ukurikije ibintu bya siporo, ubunini bwibirenge, hamwe nuburebure bwikirenge.
Igihe cyo kohereza: Ukwakira-26-2022
