ibhayisikili
Ukuphuma isikhathi eside ugibele ibhayisekili noma ukuphepha ngebhayisekili kagesi kuqala! Amathiphu wosizo lokuqala ukukusiza.
Izinkinga zokuphepha akungabazeki ukuthi ziyinombolo yokuqala yabagibeli bezithuthuthu. Kubagibeli, ukuphepha akuyona kuphela insiza yosizo lokuqala, kepha futhi nokululama nokugcoba ngaphambi nangemva kokugibela, ukuvimbela ukulimala, futhi ukugwema ukulimala kuzoba ngcono kunokulungiswa ngemuva kokulimala.
Ukuzivocavoca nakho kuyingxenye ebalulekile yezinkinga zokuphepha. Ukuzivocavoca kungakhuthaza ukuhamba kwegazi elisha le-oxygenated futhi kukhuthaze ukululama. Uma unaka umuzwa, i-masseur izohlala ihlikihla izicubu phezulu, ezingacindezela ngempumelelo igazi eliqukethe i-carbon dioxide ne-lactic acid emaphashini nasenhlizweni. Bese uyihlunga ngegazi elinothile komoya-mpilo bese ulibuyisela izicubu. Ukuzivocavoca kungasheshisa kakhulu inqubo. Ingasendlalelwa ukuvikela ukulimala.
▲ shaft Foam umsizi omuhle abashayeli
Okwesikhashana ngaphambi komdlalo, ukwenza izicubu ezijulile zezicubu kungakunqoba ngempumelelo ukuqina kwemilenze ngesikhathi sokugibela ibhayisekili kagesi. Ngemuva kosuku olulodwa noma ezimbili zokululama ngaphambi kokugibela ibhayisekili, udinga ukuqamba amanga. Phakamisa imilenze yakho phezu kombhede, ukhuthaze igazi ukuba libuyele emuva, bese wenza ukubhucungwa umzimba; lapho uvuseleleka, ukuvuselela kwe-piriformis kuzokwenza izicubu zithambe futhi zilulame ngokushesha.
Ukubhucungwa umzimba kungaletha nenjabulo ethile kwezemidlalo nakubashayeli bamabhayisikili, futhi kuyingxenye ebalulekile yempilo nokuqeqeshwa kwabasubathi. Kwabagibeli bamabhayisikili, kunezinhlobo eziningana zemisipha: i-quadriceps, imisipha, izinqa, ne-tibialis anterior, i-gastrocnemius, imisipha yesisu, njll. Ngoba amabhayisikili kagesi ayizinto zokuzivocavoca umzimba ngokugcwele.
Ngokuvamile, ukulimala kwezemidlalo kufaka phakathi izicubu zemisipha: kuvame ukwenzeka emilenzeni, okubangelwa ukwelula ngokweqile noma ukuvivinya umzimba kanzima. Ukulimala kwe-Knee: Kubhekiswe noma kufakazelwe izinhlungu noma kuphi endaweni yamadolo ngenxa yokusebenzisa ngokweqile okuphindaphindiwe. I-Achilles tendinitis: Ubuhlungu obukhulu ngaphezu kwesithende obubangelwa ukuklebhula noma ukuqhuma. Ubuhlungu emhlane ongezansi nentambo: Imvamisa kubangelwa ukungahambi kahle noma ukungalungi lapho ugibela ibhayisekili. Ukungezwani kwemisipha: Imisipha ingathinteka kunoma iyiphi ingxenye yomzimba ngenxa yokugibela ngobudlova. Ukukhathala kwemisipha: Futhi, kuvela kunoma iyiphi indawo engenzeka ngemuva kokuqeqeshwa ngamandla. Lokhu kulimala nokulimala kwehlukile futhi kancane kancane kuzoba nokuqongelela isikhathi nangezinguquko ekugibeleni ukuma.
Ukuzivocavoca kungadambisa izinhlungu zemisipha, kuphumuze ukuqina kwemisipha kanye ne-tendon, futhi kusheshise ukuphulukiswa kwezicubu ezithambile. Ikhuthaza ukubuyiselwa kokukhathala kwemisipha ngokunxenxa ukuphumula okujulile.
Futhi ngaphambi komdlalo, udinga ukufaka i-sunscreen ethile. Ukuvikelwa okuthile okuhle kusebenza kakhulu kunosizo lokuqala. Uma ubekezelela ukushiswa yilanga futhi ungabi kude nelanga ngokushesha ngangokunokwenzeka, faka i-aloe vera ukuze unciphise ukushiswa yilanga. Zama ukungasebenzisi imikhiqizo enamafutha efana ne-petroleum jelly, ezokwenza ukuthi kungabibikho ukushisa ukushisa, okuhambisana nesamba esikhulu samanzi, ukudambisa ubungozi bokuphelelwa ngamanzi okubangelwa ukushiswa yilanga.
Yize ngokusho kwezibalo, abadlali ababamba iqhaza emikhawulweni yezwe neyedlula ezweni balimele kaningi, iningi labalimala lingelashwa ngezindlela zosizo lokuqala. Okungenani ezinye izindlela zosizo lokuqala zingakwenza uzizwe ukhululekile uma usendleleni eya esibhedlela, noma ulinde abasebenzi bezokwelapha ukuba bafike ngasohlangothini ukuze banciphise futhi umonakalo.
Ukuphathwa Kwamanxeba: Ngemuva kokuqubuka kwamabhayisekili ngezizathu ezahlukahlukene, ungadinga izindlela ezithile zosizo zokuqala ukubhekana nesilonda. Lapho unamabhande futhi ukopha, ungalandela izindlela ezilandelayo.
(1) Hlanza isilonda. Ukuphathwa kwamanxeba amaningi kungcono ukuhlanza amanxeba akho ngaphambi kokwenza noma yikuphi ukwelashwa. Lapho ushayeka, isikhumba sakho sizothinta umhlabathi nezinye izinto, uthuli nenani elincanyana lesihlabathi lizonamathela esikhunjeni sakho. Uma kunokwenzeka, qiniseka ukuthi uzihlanze. Hlanza isilonda ngokushesha ngethawula elimanzi noma ngamanzi avela keteni ukugcina isilonda sihlanzekile.
(2) Misa ukopha. Uma isilonda siphuma igazi, zama ukusebenzisa i-gauze, i-bandage yokucindezela noma izingubo zokuyilungisa. Vele, kuya ngesimo sokuphuma kwegazi. Indwangu engasebenzi eyindilinga ingafakwa ngqo esikhunjeni ukuyeka ukopha, isilonda sicindezelwe ukuze sinikeze ingcindezi. Uma isiguli sopha kakhulu emlenzeni, singacindezelwa ngephedi lukotini. Uma kungekho batt enkulu ekhona, sebenzisa ijezi edwenguliwe ukwenza ibhandeji elingunxantathu lokulungiswa.
(3) Ukuvuselelwa kwe-Cardiopulmonary, ukuvuselelwa kwe-cardiopulmonary kungasindisa izimpilo zabantu. Wonke umuntu kufanele afunde ukuvuselelwa kwe-cardiopulmonary. Ukuvuselelwa kwe-Cardiopulmonary ezigulini ezinokuboshwa kwenhliziyo kungaphindaphinda ithuba lomuntu lokusinda ngezinto ezintathu. Ungabona umuntu equleka ngokuzumayo emncintiswaneni, alahlekelwe ukwazi, ayeke ukuphefumula, uma umzimba uyeka ukujikeleza igazi, mancane amathuba okuthi aphile. Ngokuvuselelwa kwesikhathi sangempela se-cardiopulmonary, ungasiza isiguli ukuthi siphinde sisakaze kuze kufike i-ambulensi.
Ekugcineni, kufanele uqonde imvelo lapho ugibele khona ibhayisekili kagesi, futhi uthenge umshwalense, uphathe imishini ye-GPS ngesikhathi somjaho noma wamabhayisekili, ubhekene nengozi yokulawulwa ngengozi, futhi kungcono ukungayi endaweni eyingozi kakhulu lapho ukuncintisana yedwa noma Ride ukugwema izingozi.