Waqtiga Ugu Habboon In Shaqada La Bilaabo, Iyo Habka Shaqo Iyo Saacadaha Ay Khubaradu Ku Taliyeen

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Dadka in badan dhacda in dadka aroorta hore u kaca shaqada ama waxbarashadu ay ka cawdaan hurdo la’aan iyo daal, iyaga oo mar kasta si gaar ah u xusaya in ay aroorta hore shaqada bilaabaan, taasina qaar badan ku keento niyad jab iyo shaqada oo ay nacaan. Cilmibaadhis cusub ayaa daahfurtay in saacadaha hore ee arroortii ay yihiin kuwa ugu habboon jidh ahaan iyo maskax ahaanba, iyada oo aan meesha laga saari karin in saacadaha habeenkii qaarkoodna ay maskaxda mar kale u cusboonaysiiyaan firfircoonida.

Cilmibaadhis cusub oo lagu daabacay, Joornaalka arrimaha caafimaadka ka faallooda ee British Journal of Sports Medicine oo ka soo baxa dalka Ingiriiska ayaa lagu xusay xogo muhiim ah oo la xidhiidha waqtiyada ugu habboon in shaqada maalin kasta la bilaabo, iyo tirada saacadaha ay waajib tahay in qofku uu shaqada u gaar yeelo si uu midhaha ugu badan u soo saaro isaga oo haddana dhibta ugu yaran gaadhsiinaya caafimaadka jidhkiisa ama maksaxdiisa.

Sahamin la sameeyey ayaa lagu ogaaday in subaxdii inta u dhaxaysa 6 illaa 10 Gelinka hore ay yihiin saacadaha ugu habboon jidh ahaan iyo maskax ahaanba ee shaqada, waxa aanay khubaradu ogaadeen in saacadahaas ay dhamaystirantahay firfircoonida maskaxda iyo tamarteedu, wax-soo-saarka shaqo ee qofku saacadahan sameeyaan ay saddexlaab ka badan tahay shaqada uu qabto saacadaha ka dambeeya 10 illaa duhurka kadib. Sidoo kale waxa a khubaradu ogaadeenin galabtiina saacadaha u dhexeeya 5 galabnimo illaa 11 habeennimo ay maskaxdu mar kale dib u soo ceshato firfircoonidii iyo tamarteedii, sidaa awgeed ay saacadahani yihiin kuwa wax-soo-saar ahaan u soo xiga saacadaha gelinka hore ee aynu soo xusnay.

Tirada saacadaha shaqada:

Tirada saacadaha ugu habboon in uu qofku shaqeeyaa waxa ay u kala duwan yihiin hadba nooca shaqadu tahay, ama hawlaha qofka u yaallaa inta ay le’eg yihiin, laakiin khubaradu waa ay ku xaddideen in 4 saac ay yihiin saacadaha ugu yare e ay tahay in u uqofku maalintii shaqeeyo halka 10 saacna ay yihiin saacadaha ugu badan ee qofku uu shaqayn karo. Waxase muhiim ah in aynu ogaanno in shaqada laga hadlayaa aanay ku koobnayn ta mushaharka lagu qaato ama xafiiska ah, balse 10 saac waxaa ku jira xitaa saacadaha uu qofku hawlo u gaar ah qabanayo, sida guriga oo uu ka shaqeeyo.

Habka caafimaad ahaan ugu fiican in loo shaqeeyo:

Haddii ay tahay shaqo rasmi ah iyo shaqada guriga haddii ay tahayba waxa ay khubaradu soo jeedinayaan in sida daraasado kale lagu ogaaday guusha uu qofku kaga midho dhaliyo shaqadiisu ay ugu fiican tahay marka uu u shaqeeyo nidaamka ah, 30 daqiiqo oo shaqo ah, 5 daqiiqo oo nasasho ah. Waxa aanay xuseen in habkaasi uu yahay ka ugu habboon ee qofku shaqada ugu badan qaban karo iyada oo aanu jidhkiisa iyo maskaxdiisa ku dhicin culays wax yeelleeya caafimaadkiisa.

 

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