Ngaba ukunyusa amatye kuqinisa ukukhula?

Umxholo

• Ithini inzululwazi?
• Kutheni le nto abantu bekholelwa ukuba ukuphakamisa iintsimbi kubeka ukukhula?
• Indlela yokuphakamisa ngokukhuselekileyo ubunzima
• Thatha kancinci
• Akukho malunga nokuba mkhulu kangakanani
• Ubudala linani nje
• Qala ngeziseko kwaye wenze kube mnandi
• Ukubekwa kweliso kwindawo efanelekileyo kubalulekile

Umzi mveliso wempilo kunye nokuba sempilweni ugcwele iinyani ezinesiqingatha kunye neentsomi ezibonakala ngathi zihlala zikhona, nokuba zithini isayensi kunye neengcali.

Umbuzo omnye oza rhoqo kwizangqa zokomelela komzimba nakwiiofisi zonyango, kwaye nabaqeqeshi bolutsha kukuba, ngaba ukuphakamisa iintsimbi kuyakuthintela ukukhula?

Ukuba ungumzali womntwana ongaphantsi kweminyaka eli-18, usenokuzibuza ukuba ingaba abantwana bayayenza na indawo yokuzivocavoca okanye njengenxalenye yeqela lezemidlalo eliya likuthintela ukukhula komntwana wakho.

Ngelixa le nkxalabo malunga nokukhula okumileyo ibonakala isemthethweni, iindaba ezimnandi zezokuba, umntwana wakho akufuneki ayeke ukuphakamisa iintsimbi.

Ithini inzululwazi?

Intsomi yokuba abantwana bayayeka ukukhula ukuba baphakamisa iintsimbi ezincinci kakhulu ayixhaswanga bubungqina bobunzululwazi okanye uphando.

Yintoni exhaswa bubungqina besayensi kunye nophando kukuba ziyilelwe ngokufanelekileyo kwaye zijongwe iinkqubo zoqeqesho lokumelana nabantwana, kubandakanya:

• ukonyusa amandla kunye nesalathiso samandla ethambo (BSI)
• ukunciphisa umngcipheko wokuqhekeka kunye neqondo lokulimala okunxulumene nemidlalo
• ukukhula kokuzithemba kunye nomdla wokuba sempilweni.

Kutheni le nto abantu bekholelwa ukuba ukuphakamisa iintsimbi kubeka ukukhula?

Eyona nto inokuba yintsomi yokuba ukuphakamisa iintsimbi kukonyusa ukukhula kuye kwavela kwinkxalabo yabantwana ebangela ukonakala kumacwecwe abo okuba bathathe inxaxheba kwinkqubo yoqeqesho lokomelela.

Ugqirha u-Rob Raponi, ugqirha we-naturopathic kunye nengcali kwezemidlalo eqinisekisiweyo kwezemidlalo, uthi imbono ephosakeleyo yokuba ukuphakamisa iintsimbi kuqinisa ukukhula kungenzeka kubangelwa yinto yokuba ukwenzakala kumacwecwe okukhula kumathambo angavuthwanga kunokuthintela ukukhula.

Nangona kunjalo, uthi le yinto enokubangelwa kukungaziphathi kakuhle, ubunzima obunzima kakhulu, kunye nokusilela kweliso. Kodwa ayisosiphumo sokuphakamisa iintsimbi ngokuchanekileyo.

Yintoni le ntsomi ayithethi ngayo kukuba ukuthatha inxaxheba phantse kulo naluphi na uhlobo lwezemidlalo okanye umsebenzi wokuzonwabisa kunengozi yokulimala. Ngapha koko, malunga neepesenti ezili-15 ukuya kwengama-30 kuko konke ukwaphuka kwabantwana kubandakanya iipleyiti zokukhula.

Amacwecwe akho okukhula ziindawo ze-cartilaginous of growing tissue kwiiphelo zamathambo amade (njengethambo lethanga, umzekelo). La macwecwe ajika abe lithambo eliqine xa abantu abancinci befikelela ekukhuleni komzimba kodwa bathambile ngexesha lokukhula kwaye ngenxa yoko banokuchaphazeleka.

Kodwa ngenxa yokuba iipleyiti zokukhula zisengozini yomonakalo oko akuthethi ukuba umntu ofikisayo okanye okwishumi elivisayo kufuneka akuphephe ukuphakamisa iintsimbi.

Ingcinga ekwabelwana ngayo phakathi kwabaqeqeshi bezonyango kukuba ukuphakamisa ubunzima kubantwana abangaphantsi kwe-18 kukhuselekile xa kusetyenziswe ngokufanelekileyo, utshilo uChris Wolf, DO, amayeza ezemidlalo kunye neengcali zamathambo ezivuselelayo kwiQela lezoNyango laseBluetail.

Indlela yokuphakamisa ngokukhuselekileyo ubunzima

Ukuba umntwana wakho unomdla wokuqala inkqubo yokuphakamisa ubunzima, zininzi izinto ekufuneka uzigcine engqondweni, kubandakanya oku kulandelayo.

Thatha kancinci

Ukoyisa ubunzima obunzima akwenzeki ngobusuku obunye. Xa umncinci, kubalulekile ukuba uthathe kancinci kwaye wakhe kancinci kancinci.

Oku kuthetha ukuqala ngobunzima bokukhanya kunye nokuphindaphinda okuphezulu kunye nokugxila ekuphunyezweni kwentshukumo endaweni yenani elikwi-dumbbell.

Akukho malunga nokuba mkhulu kangakanani

Abantwana akufuneki baphakamise iintsimbi ngenjongo yokukhulisa kakhulu ubukhulu bemisipha, utshilo uGqirha Alex Tauberg, DC, CSCS, CCSP. Ngapha koko, uthi uninzi lwezibonelelo umntwana azakuzuza ekuphakamiseni iintsimbi ziya kuba zi-neuromuscular.

"Xa umntwana ekwazi ukuphakamisa ubunzima obunzima ngenxa yoqeqesho lwamandla kuhlala kubangelwa kukwanda kokusebenza kwemisipha endaweni yokwanda kubungakanani bemisipha," ucacisa. Iinkqubo zoqeqesho kufuneka zenziwe ngale nto engqondweni.

Ubudala linani nje

Ukuchonga xa umntwana okanye ulutsha ukulungele ukuqala inkqubo yokuphakamisa iintsimbi kufuneka kwenziwe ngendlela eyahlukileyo, hayi ngeminyaka kuphela.

U-Adam Rivadeneyra, ugqirha kwezemidlalo kwiHoag Orthopedic Institute uthi: “Ukhuseleko ngokunyusa iintsimbi kuxhomekeke ekukhuleni nasekuqwalaselweni ngendlela eyiyo. Ikwa malunga nokukwazi ukulandela imigaqo kunye nemiyalelo ukuze ufunde iipateni zokuhamba ezifanelekileyo kunye nefom efanelekileyo.

Qala ngeziseko kwaye wenze kube mnandi

URaponi ukholelwa ukuba okoko nje ukuphakamisa iintsimbi kwenziwa ngokukhuselekileyo, phantsi kweliso, kwaye kuyonwabisa emntwini, akukho minyaka imbi yokuqalisa uqeqesho lokunganyangeki.

Oko kuthethiweyo, ucebisa ukuba uqale ngokuziqhelanisa nobunzima bomzimba. Uthi: "I-pushups eguqulweyo, ama-squats obunzima bomzimba, ii-sit-up, kunye neeplanga zonke ziindlela ezibalaseleyo zoqeqesho lokuxhathisa ezikhuselekileyo kwaye ezingadingi ubunzima," utshilo.

Ukubekwa kweliso kwindawo efanelekileyo kubalulekile

Ukuba umntwana wakho okwishumi elivisayo okanye okwishumi elivisayo unomdla ekuthatheni inxaxheba kwinkqubo yoqeqesho lwamandla, qiniseka ukuba bajongwa ngumqeqeshi oqeqeshiweyo, umqeqeshi, okanye utitshala onoqeqesho kwindlela yokuyila inkqubo yokuphakamisa iintsana.

Ukuba unayo nayiphi na inkxalabo malunga nokuthatha inxaxheba komntwana wakho kwinkqubo yokuphakamisa iintsimbi, thetha nogqirha wabantwana okanye ugqirha ngaphambi kokuba baqale ukuphakamisa iintsimbi.