Rigakafin ciwon tsoka

• A guji rashin ruwa ta hanyar shan kadan kafin motsa jiki da lokacin motsa jiki da kuma bayan motsa jiki. THE'hydration yana taimakawa wajen kula da jini a cikin zaruruwan tsoka;
• Madadin shan ruwa da shan abubuwan sha na wasanni suna samun fa'idar ƙunshi gishiri da ma'adanai. Wannan shi ne saboda ciwon ciki na iya haifar da rashin sodium da potassium a cikin tsoka.

  Consulting. Kula da shawarwarin masana'anta. Yi hankali da abubuwan sha masu ɗauke da sukari da yawa kuma suna buƙatar isassun dilution a cikin ruwa. Waɗannan abubuwan sha ya kamata a iyakance su ga ayyuka masu wahala waɗanda ke daɗe fiye da sa'a ɗaya;

• Kula da bayyanar alamun farko na gajiya. Dole ne ku san yadda ake tsayawa kafin fara ciwon ciki ko raunin tsoka
• Auna ƙoƙarin ku kuma ku guje wa ƙoƙarce-ƙoƙarce ko tsayin daka yayin zaman farko. Sannu a hankali ci gaba a wasanni. Rashin gajiyar tsoka da ke faruwa lokacin da ba a yi amfani da tsoka ba don samar da ƙarfin da ake bukata zai iya haifar da kullun.

Rigakafin rikice-rikice

• Saka musu kayan aiki matakan rigakafin da aka ba da shawarar: kwalkwali, ƙwanƙwasawa, kushin gwiwa, kushin ƙafa, da sauransu.

Rigakafin mikewa

• Yi salon rayuwa mai lafiya: abinci daidaitacce, kiyayewa a nauyi lafiya (kiba na iya haifar da damuwa ko damuwa akan tsokoki), isasshen barci a cikin inganci da yawa;
• Dauki shawara daga a kocin m, ko zai gabatar muku da sabon wasanni ko don kammala fasaha;
• Guji ba zato ba tsammani ƙara ƙarfin motsa jiki na jiki, ko aikin ƙwararrun ku ne ko kuma wasan ku. Ƙara a hankali kokarin, Muna ba jiki lokaci don daidaitawa kuma muna ƙarfafa tsokoki yayin da muke shakatawa da tendons;
• Girmama lokaci sauran don murmurewa sosai bayan horo da gasa. Saurari jikin ku kuma ku guji motsa jiki idan har yanzu kuna jin gajiya daga ƙoƙarin da suka gabata;
• Shirya ayyukan wasanku zuwa yanayin jikin ku da shekaru;
• Shirya baucan Kayan aiki. Kada ku yi jinkirin tuntuɓar likitan motsa jiki na wasanni a cikin yanayin zafi a cikin ƙafafu: ƙafar ƙafar da aka dace da ilimin halittar ku na iya gyara yawancin kwayoyin halitta da lahani na tallafi;
• Kafin aikin jiki: shirya jikinka don ƙoƙari (na jijiyoyin jini, numfashi, tsoka, tendon, da sauransu) tare da a dumama ci gaban tsokoki da tendons (kimanin mintuna 10). Gudun gudu mai haske ko tafiya cikin sauri ya dace. Ƙarfin shirye-shiryen ya dogara da ƙarfin aikin da za a yi. Tuntuɓi mai horon da ya ƙware a wasan da ake yi;
• Bayan aikin jiki: yi zaman mikewa, a wasu kalmomi mikewa ci gaba da sarrafawa, ta hanyar yin wani abu dabam da tashin hankali ya kiyaye na kimanin dakika ashirin, sannan shakatawa da kulawa don shimfiɗa duk tsokoki da aka yi amfani da su a lokacin aikin jiki. Miƙewa hanya ce mai kyau don hana rauni idan an yi ta a tsaka-tsaki.