Uma ingane yakho ibonisa ithalenta ethile yezemidlalo, noma iyakuthanda ngentshiseko, udinga ukuqaphela imihlahlandlela yomkhuba wezemidlalo ophephile. Uma kungenjalo, ingane yakho isengozini yokuyiqeda. Isikhathi esiningi sokuzijwayeza, kanye / noma ukugxila ngokweqile emdlalweni owodwa, kungaholela engozini enkulu yokulimala. Futhi amanye alabo abalimala angeke aphuluke ngokuphelele.
Ngakho wazi kanjani ukuthi ingane yakho ichitha isikhathi esiningi emdlalweni wayo? Inani elifanele lomkhuba lizohluka kusukela emntwaneni kuya emntwaneni kanye nemidlalo ukuya emdlalweni. Kodwa-ke, ukuhlolwa kwabadlali abasha abaqeqeshiwe emdlalweni owodwa nje kunikeze odokotela ulwazi oluthile oluthile olungaphephile lwezemidlalo. Ukuthatha okukhulu okuvela kulolu cwaningo:
- Sebenzisa iminyaka yengane yakho njengesiqondiso. Kufanele asebenzise amahora ambalwa ngesonto kuneminyaka ayedlala noma eqeqesha umdlalo owodwa. Ngakho uma eneminyaka engu-14 ubudala, noma yikuphi okungaphezu kwamahora angu-13 ngesonto onikezwe emdlalweni owodwa kakhulu.
"Kufanele siqaphele ngokukhethekile emdlalweni owodwa ngaphambi nangesikhathi sokukhula," kusho uNeeru Jayanthi, MD, udokotela wezemidlalo eLoyola University Medical Center eMaywood, e-Illinois. Yena kanye nozakwabo eLoyola naseLurie Children's Hospital yaseChicago baqhube isifundo esikhulu emitholampilo yokulimala kwezemidlalo ezinganeni.
Babhalisa abagijimi abangaphezu kuka-1 200, abaneminyaka engu-8 kuya ku-18 ubudala, abavakashela izibhedlela zezemidlalo zamakhemikhali noma ukwelashwa kwezemidlalo , futhi bawalandela iminyaka emithathu.
Ucwaningo lukaDkt. Jayanthi lubonisa ukuthi izingane kanye nentsha ekhethekile emdlalweni owodwa kanye nokuqeqesha ngokujulile inengozi enkulu yokugcina ukulimala ngokweqile, njengokuhlukunyezwa kwengcindezi.
Abagijimi abangazange balandele isiqondiso esingaphezulu ngenhla bangamaphesenti angama-70 amathuba okulimala ngokweqile (okubizwa nangokuthi ukulimala okuphindaphindiwe) ngokuhambisana nokulimala okuhlobene nemidlalo. Ukucindezeleka ukuhlukumeza ngemuva nangemilenze, nokunye ukulimala okunzulu ngokweqile, kungadinga isikhathi esisodwa kuya kweziyisithupha sokuphumula. Futhi uma ukulimala kwenzeka ezinhlanhleni zezingane, kungenzeka ukuthi bangalokothi baphathe ngokugcwele ukuphulukisa izinkinga kanye nobuhlungu lapho bekhulile.
Isikhathi Esiningi Sokudlala, Isikhathi Esincane Sokuzikhandla
Olunye olutholakala ocwaningweni lukaDkt Jayanthi: Ukuvumela isikhathi sokuzikhandla ukuxosha ukudlala mahhala kungaba yingozi futhi. Izingane kanye nentsha ekucwaningweni kwakungenzeka ukuthi bayalimala uma bechitha isikhathi esingaphezu kokuphindwe kabili ukudlala imidlalo ehleliwe njengoba benza ekudlalweni kwamahhala. Ngakho uma ingane yakho idlala ibhola basketball kanye neminye imidlalo yokudlala yamahora angu-4 ngesonto, kufanele ichithe amahora angaba ngu-8 ngeviki elizinikezelwe ukudlala kanye / noma umkhuba wezemidlalo eyodwa.
Ngenkathi umsebenzi womzimba obonakala sengathi ungcono kakhulu empilweni yabantwana, isikhathi esiningi esichithwa emisebenzini yomzimba sasiphakeme nakakhulu kulabo bathameli esifundweni ababenokulimala kanzima. Isamba sabo esiphelele ngesonto lilinganiselwa emahoreni angu-21 (kufaka phakathi amahora angu-13 wemidlalo yezemidlalo, kanye nekilasi lokuzivocavoca kanye nokudlala mahhala).
Izingane ezingalimazi zinezikhathi ezingaba ngu-17.6 zomsebenzi (kufaka phakathi amahora angu-9.4 wezemidlalo).
Gwema umgibe ongaphephile-wezemidlalo
Ukuze usize ukunciphisa ingozi yomgijimi wakho wokulimala ngokweqile ngenxa yokwenza okukhethekile, landela imihlahlandlela yamahora-ngeviki ngaphezulu. Futhi cabanga ngalezi zindlela zokugcina izingane ephephile ezemidlalo:
- Dlala imidlalo eminingana yonke unyaka; musa ngokukhethekile eyodwa kuphela kuze kube sekupheleni kwesikhathi.
- Ungaphumeli unyaka wonke. Thatha amakhefu ezinyangeni ezilodwa ukuya kwezintathu (ukuqoqa) njalo ngonyaka.
- Hlela usuku lokuphumula, ngaphandle kokuqeqesha, okungenani kanye ngesonto.
Umthombo:
Jayanthi NA, LaBella CR, Fischer D, Pasulka J, Dugas, LR. Ukuqeqeshwa okujulile kwezemidlalo kanye nobungozi bokulimala kubagijimi abasha: Ucwaningo lokulawulwa kwamacala okutholwa komzimba. I-American Journal of Sports Medicine , Vol 43 No 4, Ephreli 2015.