'Yan wasan da ke gudu sau da yawa suna fuskantar ciwo a cikin tsokoki na ƙafafu da na baya. Ba abin tsoro bane idan alamar cutar ta tafi bayan awanni 36 - 48. Yana da kyau a kara ƙararrawa lokacin da, kwana biyu bayan lodin, akwai rashin jin daɗi a baya, kuma baya ɓacewa na dogon lokaci.
Akwai dalilai fiye da 60 wadanda suke haifar da irin wannan ciwo, kuma zaka iya tantance asalin su da kanka, idan aikin motsa jiki ne ya haifar da ita, ko kuma tare da taimakon kwararru, idan bayyanar cututtukan yana tsokano kasancewar wasu cututtuka.
Me yasa bayana ke ciwo yayin gudu
Abubuwan da ke faruwa yayin motsa jiki na iya haifar da wasu dalilai da kuskuren da ba a la'akari da su ko kuma 'yan wasan kansu suka yi su ba:
- Matsayin jiki mara kyau yayin gudu;
- Matsanancin damuwa a cikin kashin baya ko wata gabar jiki;
- Musclesarfin tsokoki, musamman a cikin masu farawa ko waɗanda basu dace ba.
Yawan lankwasawa a kugu ko wuce gona da iri gaba
Wannan kuskure ne wanda yawancin masu farawa sukeyi wanda yayi watsi da shawarar gogaggun masu gudu. Tare da wannan dabarar, yayin gudu, an lura da yanayin da ba daidai ba da kuma obalodi a bayan kashin baya.
Bayan haka, ciwo, ja ciwo lokacin da ke jujjuya ƙwayoyin baya ko yin lanƙwasa gaba da baya.
Zaka iya guje wa jin daɗin jin daɗi yayin horo idan:
- Rike duwawun ka madaidaiciya a kowane lokaci;
- Lokacin gudu, dagewa gaba ba kawai na sama ba, amma duka jiki.
Mika ƙafarka madaidaiciya a gaba ka sauka a kan diddige
Hanyar motsa jiki mara kyau. Amfani da shi, ciwo na ciwo ba da daɗewa ba zai ji kansa. Jefar da madaidaiciyar ƙafa gaba gaba kai tsaye yana haifar da saƙo dunduniya.
Tasiri daga karowar ƙafafun hannu da farfajiyar zai haifar da rawar jiki wanda ke tafiya daga kafa zuwa ga jiki na sama. Ba wai kawai abubuwan da ke baya ba sun ji rauni, amma har ma da manyan haɗin gwiwa na ƙafafu: idon, hip, gwiwa.
Zafin ciwo zai bayyana a ƙashin bayan bayan girgizar. Zai zama ba zai yuwu a yi motsi mai kaifi ba. Tare da motsawa akai-akai ta wannan hanyar, haɗarin karaya a kashin baya yana ƙaruwa.
Raunin jijiyoyi
Rashin ƙarfi da rashin shiri na tsokoki yana haifar da bayyanar ciwo yayin wasanni - jogging.
Manyan tsokoki waɗanda ke buƙatar ƙarfafawa da tallafawa don samun nasarar horo ba tare da rauni da ciwo ba:
- Tsokoki. A cikin mummunan yanayin "kwayoyi", ƙashin ƙugu ya durƙusa a gaba, karkatarwa ya bayyana a yankin lumbar, saboda baya ya kasance kwance. Daga nan ne ke taɓowa a cikin ƙananan baya yayin gudu.
- Tsokokin baya. Matsayin mai ƙa'ida, ɓarnawar koyaushe suna da ƙarfi fiye da murfin baya na jiki. A sakamakon haka, ajiye bayanka a mike yana da wahala, kuma yankin lumbar ya fara tanƙwara, yana haifar da ciwo yayin motsi.
Yana da matukar mahimmanci a kiyaye daidaito na shirye-shiryen tsokoki na gaba da bayan murfin murfin.
Hana ciwon baya
Kuna iya hana bayyanar ciwon baya yayin gudu ta hanyar kusantar wannan batun daga ɓangarori da yawa:
- Zaɓi takalma masu kyau da daidai;
- Yi amfani da insole - goyan baya don gyara ƙafafu da rage jijjiga jijiyoyi da kashin baya;
- Yi shimfidawa na yau da kullun na cinya;
- Tsokoki masu dumi kafin a fara aiki tare da dumi;
- Gudun kan wurare masu laushi;
- Koyaushe kiyaye matsayi koda.
Takalma masu dadi
Don gudu, yi amfani da takalmin da aka tsara musamman don guje guje. Zai iya zama duka sneakers da sneakers.
Abubuwan halayyar da kuke buƙatar bincika yayin zaɓar takalma:
- Idan horo ya gudana a farfajiyar lebur, takalmin haske ya dace da wannan, ba tare da ƙarin ƙafafun kafa a gefe ba, tare da tafin kauri a diddige da sirara a yatsan. Lokacin yin tsere a saman da bai dace ba, ya kamata a yi amfani da takalmi tare da ƙarin ƙafafun ƙafa don hana rauni lokacin da kafa ta motsa zuwa gefe. Thefin tafin diddige da yatsana kusan kusan kauri ɗaya ne daga abu mai ɗorewa amma ba mai kauri ba.
- Girman takalmin ya kamata ya dace da tsayin ƙafa, ba ya zama kunkuntar ba, amma bai cika sako-sako ba.
- Riananan rivets, ƙarfe ko kumburin filastik da velcro, wanda zai iya haifar da ƙwanƙwasawa ko matsi a kowane ɓangare na gaɓoɓin.
- A tsakiyar takalmin ya kamata ya kasance mai ɗorewa, guntun yanki da kuma insole mai kyau. Afa yana buƙatar ta'aziyya.
- Abubuwan da aka sanya sneakers ko masu horarwa dole ne su kasance na halitta kuma masu numfashi. Kada kafar tayi turiri, wannan na iya haifar da kamuwa da ƙusa da naman gwari na fata.
Inarin insole - tallafi mai ƙarfi
Tare da yin tsalle mai tsayi, kafafu sun gaji da taurin tafin kafa. Duk abin da takalma suke da kyau, da sannu ko kuma daga baya ƙafafun za su fara ciwo daga tasirin da suke yi a saman. Wannan yana canza rawar motsawa, yana ƙaruwa kaya a baya kuma yana haifar da ciwo na halayya a cikin yankin lumbar. Zai yiwu kuma a tattaka ƙafafun ƙafafu.
Akwai mafita - insole - tallafi mai ɗorewa. Zai hana rauni ta hanyar tausar da takalmanku. Ciwon baya ba zai dame ku ba, kuna iya gudu na dogon lokaci.
Miqewa tsokar cinya akai-akai
Alamar ciwo a cikin masu gudu na iya faruwa sakamakon miƙe tsokoki na ƙananan baya saboda ƙafafun kafafu. Don shakatawa da sautinsu, ya isa ya shimfiɗa tsokokin cinya sau biyu a rana na mintina da yawa. Akwai atisaye da yawa don gudanar da irin wadannan al'amuran, duka masu sauki (na kafafu masu rauni) da masu wahala (na masu karfi).
Mingarfafa tsokoki kafin gudu
Wannan shi ne dumi-dumi iri ɗaya. Don ware rauni da bayyanar baya ko wasu ciwo, kafin kowane tsere, dole ne ayi shi na mintuna 7-15.
Wannan lokacin ya isa sosai don ingantaccen shiri na jiki don abubuwa masu zuwa. A dumi-up hada da darussan:
- Tilts baya - gaba, zuwa tarnaƙi;
- Sauki mai gudana a cikin wuri;
- Squats;
- Juyawar jiki;
- Haɗa hannuwanku.
Idan babu sha'awar dumi, ko kuma, saboda wasu dalilai, babu yadda za a yi, ya isa, kafin a gudu, a yi tafiya a matsakaita na mintina 15 - 20, tare da miƙa mulki zuwa haske mai gudana.
Gudun kan wuri mai laushi
Tare da sau da yawa, alamun bayyanar cututtuka a baya yayin gudu ko bayan gudu, yakamata kuyi tunani game da canza farfajiya don gudu. Kwalta murfin wuya ne, daga tasirin kafa a kanta, raƙuman jijjiga suna zuwa daga gabobin hannu zuwa ƙananan baya, yana haifar da take hakki. Fushin mai laushi na iya yin aiki kamar ciyawa (ciyawa, ba mai kauri ba) ko hanyoyin roba na filin wasan.
Gyara yanayin gudu
Kuna buƙatar fara gudu tare da ingantaccen jiki. Baya baya madaidaiciya, gem yana kama kai tsaye, ba sama ba. Dukan jiki ya zama ya kasance sama da ƙafafu, kirji baya jingina zuwa gaba, ƙashin ƙugu baya motsawa baya.
Kafadu, gangar jiki da kwatangwalo suna cikin layi madaidaiciya. Don adana madaidaiciya, kana buƙatar kallon saitin ƙafafunka. A kan diddige, ba a kowane hali ba. Karkatar da gangar jiki gaba an tsokane shi. Wannan aikin motsa jiki ne na kashin baya.
Jiyya don ciwon baya yayin gudu
Idan kun kasance da tabbaci cewa ciwon baya shine sakamakon gudu, to akwai wasu sifofin da za'a iya amfani dasu don warkar da wannan cuta:
- Ciwon baya ƙarewa cikin kwana biyu, yana da daraja yin nazarin halayyar kirki yayin horo, kula da takalmi da kuma kawar ko gyara abin tsokanar.
- Bayyanar ciwo mai tsanani yana nuna ƙaddamar da ƙwayoyin lumbar. Bukatar gaggawa don dakatar da horo, aƙalla don kwanaki 2 - 3 don murmurewa.
- Cire duk wani motsa jiki a bayanta.
- Shafa tabon nan da man shafawa: Diklak - Gel, Dolobene ko Kapsikam. Waɗannan suna warming, magunguna masu rage zafi.
- Tabbatar cewa kashin baya bayajin sanyi. Zai fi kyau a kunsa shi da dumi, shawan woolen.
- Don tallafawa tsokoki na baya, zaku iya amfani da corset mai matse jiki ko jan kan wando mai gyara, idan ya dace. Yawancin lokaci, yana da matakai da yawa na sakawa, an tsara shi don kowane ƙara.
- Babu man shafawa a hannu, zaku iya gwada damfara mai matse jiki. Wajibi ne a jika bandeji ko gauze tare da kowane, kitsen dabba mai dumi sosai sannan a shafa a bayan na tsawon awanni 4 - 5, a sa rigar auduga da polyethylene a kai. Zai fi kyau a sanya irin wannan damfara da daddare lokacin da mutum ba shi da motsi.
Bayan amfani da irin waɗannan hanyoyin, ciwon bai lafa ba, wanda ke nufin matsalar ta fi zurfi. Bukatar gaggawa don tuntuɓar gwani don shawara da nadin mafi kyawun magani.
Yin wasanni ya zama daidai, la'akari da duk halaye na jikin mutum da nau'in da aka zaɓa. Samun tsarin mulki mai rauni, mai rauni, ba lallai ba ne don zuwa manyan wasanni, ya isa fara gudu da motsa jiki.
Ga waɗanda suke da dutsen tsokoki, wannan ma ba zai cutar ba. Gudun wasa babban wasa ne wanda ke buƙatar juriya da madaidaiciyar hanya. Kafin fara gudu, yana da daraja karanta adabi ko tuntuɓar gogaggen mai gudu.
