Zilungiselele iXesha leSki

Umxholo

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Ukulungiselela ngokufanelekileyo ixesha lokuskiya kudinga okungaphezulu kokuqasha izixhobo. Nokuba uligorha lempelaveki okanye uligorha lokutyibilika etyibilikeni, kubalulekile ukuba ubethe ithambeka ngeyona milo ibalaseleyo. Landela iingcebiso zethu zokomelela ukwakha amandla kwaye unqande ukwenzakala okuqhelekileyo kokutyibiliza ekhephini.

Iingcebiso Zempilo

Kubalulekile ukuba ujolise kuqeqesho lwamandla kunye ne-cardio kunye nokuguquguquka. Kuya kufuneka udibanise umsebenzi othile wokuphakamisa ubunzima bokuskiya kwiskimu sakho kwinyanga okanye ngaphambi kokuba ufike emathambekeni. Ngelixa usihla ezantsi kwentaba, ii-quads zakho, imisipha, kunye nomsebenzi ophambili wexesha elongezelelweyo ukuzinzisa nokukhusela amalungu akho. Ukwakha amandla emilenzeni yakho, uthotho lweesquat ezinamandla, ukuhlala eludongeni, kunye neempumlo yindawo elungileyo ukuqala. Uyakufuna kwakhona ukusebenza undoqo wakho, njengoko iyindawo engundoqo yomzimba wakho kwaye ikhusela umqolo wakho.

Ukolula

Ukongeza kwimeko, uya kufuna ukukhulula i-hamstrings yakho kunye ne-back back. Enye indlela yokuphepha ukulimala okuqhelekileyo kwe-ski kukwelula. "Nje ukuba usendulini kwaye wenze ukufudumala, ndicebisa ukuba wenze izinto ezinje ngokutshintsha kwemilenze, ukujija ingalo kunye nokujija komzimba," utshilo uSara Burke, ingcali yeFreeskier kunye neX Games yeGolide. Xa ugqibile usuku kwaye ukulungele ukungena ngaphakathi, jonga kwi-static stretches.

Ukulimala okuqhelekileyo kweSki

Ukuze uhlale ukhuselekile entabeni, kubalulekile ukuba uqaphele abanye abatyibiliki, ngakumbi ngexesha lexesha eliphezulu kunye nokubaleka okuxakekileyo. Ingozi okanye isityalo sonyawo esingalunganga sinokubangela ukwenzakala entloko okanye ukukrazuka kwe-MCL. "Abasetyhini basengozini yokulimala emadolweni ngenxa yemisipha ebuthathaka, ngoko ke ndicebisa ukuba ugxininise kuloo misipha kwaye wenze imithambo encinci yokulinganisa," utshilo uBurke. Ukuthwala ukhuseleko entloko nako kubalulekile. "Wonke umntu unxibe iminqwazi, ukusuka kubuchwephesha ukuya kubakhweli bokuzonwabisa abadala. Akuthathi kwanto ukuyibeka kwaye inokukusindisa ekonzakaleni okukhulu," wongeza uBurke.

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