Mokhoa oa ho qoba likotsi tsa boikoetliso

Ho ikoetlisa kamehla ho molemo 'meleng oa hao ebile ho sireletsehile ho bohle. Leha ho le joalo, ka mofuta ofe kapa ofe oa ts'ebetso, ho na le monyetla oa hore u utloe bohloko. Likotsi tsa boikoetliso li ka fapana ho tloha mefuteng le mesifa ho isa bohlokong ba morao.

Ka ho rera hanyane, o ka thibela kotsi mme oa lula o bolokehile nakong ea boikoetliso.

Tse ling tsa lisosa tse tloaelehileng tsa likotsi tsa boikoetliso li kenyelletsa:

• Ho ikoetlisa pele 'mele oa hau o futhumala
• Ho pheta tshisinyo e tšoanang khafetsa
• Ha e na foromo e nepahetseng bakeng sa boikoetliso ba hau
• Ho se phomole lipakeng tsa boikoetliso
• Ho sututsa mmele wa hao ka thata kapa ka potlako
• Ho etsa boikoetliso bo boima haholo bakeng sa boemo ba hau ba ho ikoetlisa
• Ho se sebelise lisebelisoa tse nepahetseng

Ho futhumala pele ho ikoetlisa ho etsa hore mali a hao a phalle, ho futhumatsa mesifa ea hau le ho u thusa ho qoba kotsi. Mokhoa o bonolo ka ho fetisisa oa ho futhumala ke ho ikoetlisa butle metsotso e seng mekae ea pele, ebe o nka lebelo. Ka mohlala, pele u matha, tsamaea ka potlako metsotso e 5 ho ea ho e 10.

U lokela hape ho phomola kamora ho ikoetlisa ho khutlisetsa sekhahla sa pelo ea hau le thempereichara ea 'mele ho tloaelehileng. Fola fatše ka ho emisa kemiso ea hau butle butle metsotso e 5 ho isa ho e 10 ea ho qetela.

Ho lula o tenyetseha, o lokela ho otlolla bonyane makhetlo a 2 ka beke. Empa ha ho hlake hore na ho otlolla ho hlile ho thusa ho fokotsa kotsi.

O ka otlolla ka mor'a ho futhumala kapa kamora ho ikoetlisa.

• U se ke ua otlolla mesifa e batang.
• Tšoara halelele ho feta metsotsoana e 15 ho isa ho e 30.
• Se ke oa tlola.

Haeba o ne o sa sebetse kapa o na le boemo bo botle ba bophelo, bua le mofani oa tlhokomelo ea bophelo ho etsa bonnete ba hore o phetse hantle ka ho lekaneng bakeng sa boikoetliso. Botsa hore na ke mefuta efe ea boikoetliso e ka u tsoelang molemo.

Haeba o sa tsoa ikoetlisa, o kanna oa batla ho qala ka likhetho tse tlase tse kang:

• Ho tsamaea
• Ho sesa
• Ho palama baesekele e emeng
• Golf

Mefuta ena ea boikoetliso ha e na monyetla oa ho baka kotsi ho feta mesebetsi e nang le litlamorao tse phahameng joalo ka ho matha kapa aerobics. Lipapali tsa puisano joalo ka bolo ea maoto kapa basketball le tsona li na le monyetla oa ho baka kotsi.

Ho sebelisa lisebelisoa tsa polokeho ho ka fokotsa menyetla ea ho tsoa kotsi.

Lisebelisoa tsa polokeho bakeng sa papali ea hau li ka kenyelletsa:

• Lieta
• Lihelmet
• Balebeli ba molomo
• Lits'oants'o
• Balebeli ba Shin kapa balebeli ba bang ba sireletsang
• Kneepads

Etsa bonnete ba hore o sebelisa mofuta o nepahetseng oa lisebelisoa bakeng sa papali ea hau. Mohlala, se ke oa bapala tenese ka lieta tse mathang. Roala helmete ea ski, eseng helmete ea baesekele, ha u thellisa lehloeng.

Etsa bonnete ba hore lisebelisoa tsa hau tsa boikoetliso:

• E lekana hantle
• Ke moralo o nepahetseng bakeng sa papali kapa papali ea hau
• E maemong a matle a ho sebetsa
• E sebelisoa ka nepo le ka mokhoa o ts'oanang

Haeba u sa tsoa qala ho ikoetlisa kapa ho bapala, nahana ka ho nka lithuto ho ithuta metheo. Ho ithuta mokhoa o nepahetseng oa ho ikoetlisa kapa papali ho ka thusa ho thibela kotsi. Batla lithuto sechabeng sa heno kapa ka lipapali kapa mekhatlo ea kantle. U ka nahana ka ho hira mokoetlisi oa hau.

Ho thusa ho thibela likotsi tse fetelletseng, fapana ho ikoetlisa. Mohlala, sebakeng sa ho qeta matsatsi a 3 ka beke, potoloha letsatsi le le leng u tsamaee 2. U tla sebelisa mefuta e fapaneng ea mesifa, ebe u ntse u ikoetlisa hantle.

Lebala polelo ea khale "ha ho bohloko, ha ho na phaello." Ehlile, ho haha ​​matla le mokoka, o tla hloka ho sututsa 'mele oa hau. Senotlolo ke ho sututsa butle butle butle butle. U ka lebella mesifa e bohloko ka mor'a ho ikoetlisa. Empa ha ua lokela ho utloa bohloko ha u ikoetlisa. Haeba u utloa bohloko, emisa hang-hang.

Ho khathala ka linako tsohle le hona e ka ba sesupo sa hore o kanna oa se fetela. Ka kakaretso, qoba ho eketsa lintho tsena tse 3 ka nako e le 'ngoe:

• Palo ea matsatsi ao u ikoetlisang ka 'ona
• Nako e telele eo u ikoetlisang ka eona
• U sebetsa ka thata hakae

Haeba u na le kotsi, u ka leka ho phekola mathata le li-spra lapeng.

Bitsa mofani oa hau bakeng sa bohloko bofe kapa bofe ba mesifa kapa manonyeletso bo sa foleng kamora ho itlhokomela.

Eya sepetlele hanghang kapa letsetsa 911 kapa nomoro ya lehae ya tshohanyetso haeba:

• U na le bohloko ba sefuba nakong ea boikoetliso kapa kamora 'mele.
• U nahana hore u robehile lesapo.
• Lenonyeletso le hlaha le tsoa maemong.
• O na le leqeba le tebileng kapa bohloko bo boholo kapa ho tsoa mali.
• O utloa molumo o hlahang ebe o ba le mathata hanghang ha o sebelisa lenonyeletso.

American Academy of Orthopedic Surgeons webosaete. Boikoetliso bo sireletsehileng. orthoinfo.aaos.org/en/staying-healthy/safe-exercise. E ntlafalitsoe ka Hlakola 2018. E fihlile ka la 27 Mphalane 2020.

American Academy of Orthopedic Surgeons webosaete. Thibelo ea kotsi ea lipapali bakeng sa masea a masea. orthoinfo.aaos.org/en/staying-healthy/sports-injury-prevention-for-baby-boomers. E ntlafalitsoe ka Loetse 2019. E fihlile ka la 27 Mphalane 2020.

Mokhatlo oa American Orthopedic oa Bongaka ba Lipapali. Lisebelisoa tsa baatlelete. www.stopsportsinjury.org/STOP/Prevent_Injuries/Athletes_Resources.aspx. E fihliloe ka la 27 Mphalane, 2020.

Hertel J, Onate J, Kaminski T.Thibelo ea likotsi. Ka: Miller MD, Thompson SR, lihlopha. DeLee Drez & Miller's Orthopedic Sports Meriana. La 5th. Philadelphia, PA: Elsevier; 2020: khaolo ea 34.

Wilk KE, Williams RA. Mekhoa ea thibelo ea likotsi. Ka: Madden CC, Putukian M, McCarty EC, Young CC, bahlophisi. Meriana ea Lipapali ea Netter. Lekhetlo la bobeli. Philadelphia, PA: Elsevier; 2018: khaolo ea 65.

• Ho ikoetlisa le ho ikoetlisa
• Likotsi Tsa Lipapali
• Polokeho ea lipapali