Ese wigeze utekereza ku bintu bingahe dukoresha amaboko yacu ku munsi? Kuva kubyuka mu gitondo tugasukura amenyo, kwandika, guterura ibyuma, gutwara imodoka, kurya no guterura umwana muto, ntidushobora kubaho tudafite aya maboko yombi. Iyi mikorere yose, kuva ku kazi gato nko gukanda buto kugeza ku kazi kanini nko guterura silinda ya gazi, ifashwa n'imitsi iri mu maboko yacu. None rero uyu munsi, reka tuvuge kuri iyi mitsi.
Ni iki mu by'ukuri kiba ku mitsi yo mu kiganza?
Mu magambo make, imitsi yo mu kiganza ni yo idufasha kwimura amaboko, amaboko, n'intoki zacu. Ibi bishobora kugabanywamo ibice bibiri by'ingenzi.
1. Imikorere myiza y'ingufu: Tekereza ushyira urushinge mu ruziga, uhambiriyeho ibifungo ku ishati, cyangwa wandika neza. Iyi ni imirimo myiza cyane, igenzurwa kandi isaba imitsi mito mu ntoki zawe kugira ngo igufashe.
2. Imitsi ikomeye kandi ikomeye mu biganza byawe ifasha mu mirimo minini kandi ikomeye nko gutera umupira, guterura ibyuma biremereye, gukora push-up, no kuzamura amaboko yawe iyo ukina cricket.
Iyi mitsi ifatanyirizwa ku magufwa y'ukuboko n'uturemangingo dukomeye twitwa tendons . Iyo ugosoye imitsi, iyi tendons irakura kandi igakora igufwa.
Imitsi yo mu kiganza iherereye ite?
Amaboko yacu, kuva ku rutugu kugeza ku kuboko, afite imitsi irenga makumyabiri. Iyi mitsi iherereye mu bice bibiri by'ingenzi: Ukuboko ko hejuru , ari cyo gice kiri hagati y'urutugu n'inkokora, n'ukuboko , ari cyo gice kiri hagati y'inkokora n'ukuboko.
Imitsi ikomeye y'ukuboko ko hejuru
Hari imitsi ine y'ingenzi mu kuboko kwawe ko hejuru. Imitsi ya bicep na tricep twese tuzi iherereye hano.
| Imitsi | Aho biherereye n'imikorere |
|---|---|
| Biceps brachii | Uyu ni wo mutsi mukuru uri ku kuboko ko hejuru, hafi y'uruhu. Iyo ugonze ukuboko kwawe (urugero, iyo uzanye ukuboko kwawe mu gutwi), uyu mutsi urafungana. Binagufasha kuzamura ukuboko kwawe hejuru. |
| Brachialis | Aha hantu haherereye munsi y'imitsi ya biceps. Uyu ni wo mutsi mukuru ugufasha kunama ukuboko kwawe ku nkokora. |
| Coracobrachialis | Uyu ni umutsi uherereye munsi ya biceps. Ufatanye n'igufwa ry'urutugu kandi ufasha kwegereza ukuboko ku ruhande rw'umubiri. |
| Triceps brachii | Iyi mitsi iherereye inyuma y'ukuboko, hejuru y'inkokora. Iyi mitsi ikora ibinyuranye n'ibyo biceps ikora, ari byo gufasha kugorora ukuboko ku nkokora. |
Imitsi yo mu kuboko
Hari imitsi myinshi muri ako gace kuva ku nkokora kugeza ku kuboko. Iyi ni yo igenzura imigendere myiza y'ukuboko, ikiganza, n'intoki. Iherereye mu byiciro bibiri: hejuru n'iy'ubujyakuzimu.
Imitsi yo mu maguru yo hejuru
Hari igihe dushobora kubibona kuko biba biri hafi munsi y'uruhu.
- Iruhande rwo hepfo: Imitsi yo kuri uru ruhande (nka `Flexor carpi ulnaris`, `Palmaris longus`, `Flexor carpi radialis`) ikora cyane cyane ukuboko n'intoki .
- Umugongo (Hejuru): Imitsi yo kuri uru ruhande (nka `Extensor carpi radialis`, `Extensor digitorum communis`) ahanini yongerera ikiganza n'intoki .
Imitsi yo mu kaboko k'imbere
Ibi biba biri munsi y'imitsi yo hejuru.
- Iruhande rwo hepfo: Imitsi yo kuri uru ruhande (nk'iyitwa `Flexor digitorum profundus`, `Flexor pollicis longus`) ifasha cyane cyane kunama intoki n'igikumwe.
- Umugongo (Hejuru): Imitsi yo kuri uru ruhande (nka `Supinator` na `Extensor pollicis longus`) bikora imirimo yihariye, nko kuzunguza ukuboko hejuru no hasi, no kunoza ikirenge kinini.
Ni ibihe bibazo bikunze kugaragara ku mitsi y'ikiganza?
Kubera ko tubikoresha kenshi, hari ibyago byinshi byo gukomereka ku mitsi y'amaboko.
Gutera imitsi ku ruhu:Ibi ni byo dukunze kwita "gukurura imitsi." Aha niho imitsi irakura cyane cyangwa igacika. Iyi ndwara ishobora kubaho iyo uteruye ibiro byinshi icyarimwe, ugakora imyitozo ngororamubiri idakwiye, cyangwa ugakomeza gukora ingendo zimwe (ukoresheje cyane).
Rhabdomyolysis: Iyi ni indwara ikomeye, ariko ikunze kubaho gake cyane. Imyitozo ngororamubiri cyangwa gukora imyitozo ngororamubiri ikabije bituma imitsi icika kandi igasohora ibintu byangiza mu maraso. Ibi bishobora gushyira ubuzima mu kaga.
Ni ibihe bimenyetso by'ubu bwoko bw'ikibazo?
Niba ufite ikibazo cy'imitsi mu kiganza cyawe, ushobora kugira ibimenyetso nk'ibi:
- Ububabare bw'imitsi, gukomera no gukomera: Ububabare bushobora kuba ububabare butunguranye kandi bukabije, cyangwa bushobora kuba ububabare budakomeye bugenda bwiyongera buhoro buhoro.
- Intege nke z'imitsi: Ushobora kumva nk'aho ukuboko kwawe kurimo gutakaza imbaraga. Ushobora kudashobora kwimura ukuboko kwawe neza.
- Kubabara mu nda cyangwa kubabara mu nda.
- Uruhu cyangwa uburibwe aho igikomere cyakomerekeye.
Ubusanzwe umuganga ashobora gusuzuma ikibazo cy'imitsi agusuzumye. Hari igihe ashobora kukugira inama yo gupima icyuma gipima umubiri (ultrasound) cyangwa MRI kugira ngo arebe ubukana bw'igikomere.
Ni ubuhe buryo bwo kuvura ibikomere by'imitsi mu kuboko?
Uburyo bwo kuvura buterwa n'imiterere n'uburemere bw'imvune. Muganga wawe ashobora kukugira inama imwe cyangwa nyinshi muri izi.
| Uburyo bwo kuvura | Ibisobanuro |
|---|---|
| Uburyo bwa RICE | Ibi bigira akamaro cyane ku mvune nto. R - Kuruhuka, I - Urubura, C - Gukanda, E - Kuzamuka. |
| Imiti | Kugabanya ububabare no kubyimba ukoresheje imiti igabanya ububabare, cyane cyane NSAIDs.Ubwoko bw'imiti burashobora kugirwa inama. |
| Ubuvuzi bw'umubiri (PT) | Imyitozo ngororamubiri ni ingenzi cyane mu gukomeza imitsi no kugarura uburyo ukuboko gukora nyuma y’impanuka. |
| Kurambura | Kurambura amaguru buhoro buhoro bishobora gukorwa kugira ngo bigabanye ububabare no gukomera, ariko ibi bigomba gutangizwa gusa ku buyobozi bwa muganga. |
| Kubaga | Mu bihe bikomeye, nko mu gihe imitsi yacitse burundu, kubagwa bishobora kuba ngombwa. |
Ni gute twakomeza kugira imitsi y'amaboko yacu imeze neza?
Bavuga bati: “Kwitonda biruta kwivuza.” Rero kwirinda ni bwo buryo bwiza bwo kwirinda impanuka mbere yuko iba.
- Gushyushya mbere yo gukora imyitozo ngororamubiri: Mbere yo gukora imyitozo ngororamubiri cyangwa imirimo iremereye, menya neza ko ushyushya iminota 5-10. Imitsi ishyushye ntishobora gukomereka cyane.
- Ongera imbaraga buhoro buhoro: Ntugaterure ibintu biremereye icyarimwe cyangwa ngo ukore imyitozo ngororamubiri igihe kirekire. Ongera imbaraga buhoro buhoro.
- Umva umubiri wawe: Niba wumva ububabare, reka kubikora. Imvugo ngo "Nta bubabare, nta nyungu" si yo buri gihe iba ari ukuri. Ububabare ni bwo buburira umubiri wawe.
- Terura ibiremereye neza: Mu guterura ibiremereye, koresha imbaraga z'amaguru yawe n'umugongo wawe, ntabwo ari imitsi y'amaboko yawe gusa.
Igihe cyo kubonana na muganga
Ni byiza kujya kwa muganga niba ububabare busanzwe bw'imitsi butagabanutse mu minsi ibiri cyangwa itatu. Ariko , niba ufite ibimenyetso bikurikira, ugomba guhita ugisha inama muganga.
- Niba ugize ikibazo cyo kubura ibyiyumvo mu kiganza cyawe.
- Niba wumva ufite intege nke cyane mu kiganza cyawe (urugero, niba udashobora no guterura igikombe).
- Niba hari kubyimba mu kiganza.
- Niba inkari zawe zahindutse umukara wijimye (umukara wijimye cyangwa umutuku) (iki gishobora kuba ikimenyetso cya rhabdomyolysis).
Mu gihe nk'iki, ni byiza kujya mu Kigo cyita ku Buvuzi bw'Ingoboka (ETU) cy'ibitaro biri hafi.
Ubutumwa bwo kujyana mu rugo
- Imitsi iri mu biganza byacu ni yo idufasha muri byose kuva ku mirimo yoroshye kugeza ku guterura ibintu biremereye.
- Gushyushya mbere yo gukora imyitozo ngororamubiri cyangwa guterura ibintu biremereye ni ingenzi cyane kugira ngo urinde imitsi y'amaboko yawe gukomereka.
- Uburyo bwa RICE (kuruhuka, urubura, gukanda, kuzamura) bushobora gufasha ku mitsi mito. Ariko niba ububabare butagabanutse mu minsi mike, gana muganga.
- Niba ufite ububabare bukomeye mu kuboko kwawe, kubyimba, kubura ibisebe, intege nke cyane, cyangwa impinduka mu ibara ry'inkari zawe, bishobora kuba ari indwara ikomeye. Shaka muganga vuba.
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