Ese ukunda kuzunguza akaguru kawe? Reka tuvuge ku mitsi ya Peroneus Longus!

Ese nawe uhita uzunguruka akaguru kawe mu gihe ugenda mu muhanda, uzamuka cyangwa umanuka ku madarajya, cyangwa ndetse uhagaze gusa? Cyangwa wumva ububabare buto cyangwa gukomereka biva inyuma y'akaguru kugeza igihe akaguru kazamutse? Ibi ni ibibazo bikunze kugaragara ku bantu benshi mu gihugu cyacu. Hari abantu batabyitayeho cyane. Batekereza gusa bati "Nongeye kuzunguruka akaguru kanjye." Ariko uku kuzunguruka kenshi k'akaguru n'ububabare bujyana nako bishobora kuduha ishusho y'ikintu cy'ingenzi. Ubwo ni intege nke z'imitsi ya 'Peroneus Longus' mu kaguru kacu.

Peroneus Longus ni iki? Reka tubisobanukirwe mu buryo bworoshye.

Noneho, ushobora kuba urimo gutekereza, mbega izina ridasanzwe iri. Peroneus Longus ni umutsi w'ingenzi cyane utangirira inyuma y'ukuguru kwacu, munsi y'ivi, ku ruti rw'umugongo, ukanyura mu kaguru kugira ngo uhuze n'ikirenge. Mu by'ukuri, utangirira hejuru y'igufwa rito (fibula) inyuma y'uruti rw'umugongo rwacu.

Tekereza nk'umukandara ukomeye ufatanye n'amaguru yacu. Uyu mutsi ufite imirimo itatu y'ingenzi:

1. Gutembera kw'akaguru: Iyi mitsi ifasha iyo tuzungurutsa akaguru kacu, ndetse n'iyo tuzamura kandi tugamanura akaguru kacu.

2. Gufasha gukangura ikirenge: Ibi bifasha gukangura ikirenge no kugishyira hasi.

3. Kubungabunga uburinganire: Iyi mitsi igira uruhare runini mu gutuma duhagarara neza kandi ntitugamburuke ku ruhande rumwe mu gihe tugenda, twiruka, cyangwa duhagaze, cyane cyane ku butaka butaringaniye.

Mu magambo make, Peroneus Longus ni intwari idacecetse ikora kugira ngo ibungabunge umubiri wawe.

Ni izihe ndwara zishobora guterwa n'iyi mitsi?

Iyo iyi mitsi icitse intege, cyangwa igakomereka bitewe no kuyikoresha cyane, hashobora kuvuka ibibazo bitandukanye. Reka turebe ibyo ari byo.

Imyitozo yoroshye yo gukomeza imitsi ya Peroneus Longus

Intego nyamukuru yo gukomeza iyi mitsi ni ukunoza kuringaniza no gukumira imvune mu gihe kizaza. Niba usanzwe ukize imvune, iyi myitozo ishobora no gukoreshwa mu gufasha mu nzira yo gukira. Inyinshi muri izi myitozo zishobora gukorerwa mu rugo nta bindi bikoresho.

1. Uburyo bw'ibiceri (Gutera hejuru agatsinsino ka kimwe cya kane)

Uyu ni umwitozo woroshye ushobora gukora ahantu hose. Nubwo izina rivuga "Igiceri", ushobora gukoresha igiceri nk'igiceri cya rupiya 5.

• Intambwe ya 1: Hagarara inyuma y'intebe, amaboko yawe ari inyuma y'intebe. Shyira igiceri munsi y'igufwa munsi y'ikirenge kinini (metatarsal ya mbere) cy'ikirenge kimwe.
• Intambwe ya 2: Noneho fata ku ntebe, wishingikirize, hanyuma uzamure ukuguru kwawe guto hasi gato. Ubu uburemere bwawe bwose buri ku kuguru kuri hejuru y'igiceri.
• Intambwe ya 3: Zamura agatsinsino kawe buhoro buhoro hejuru gato y'ubutaka. Muri ako kanya, kanda igiceri mu butaka cyane, igufwa riri munsi y'ikirenge cyawe kinini. Fata amasegonda 3-5.
• Intambwe ya 4: Udakoresheje akaguru kawe, gabanya buhoro buhoro agatsinsino kawe ukongera ukamanuka.

Gerageza kubikora inshuro 8-10 kuri buri ruhande, inshuro 2 cyangwa 3 gutyo.

Impinduka: Niba ibi bigoye cyane, aho guterura ukuguru kumwe, shyira ibirenge byombi hasi kandi uzamura inkweto zombi icyarimwe. Uburemere bugomba gukwirakwizwa ku mpande zombi. Ushobora kandi kubikora wicaye ku ntebe.

2. Uburyo bwo gukanda urutare (Gutera urutare ku rukenyerero)

Ibi bisa n'imyitozo yavuzwe haruguru, ariko hano ukeneye umukandara wo kwirinda.

• Intambwe ya 1: Nk’uko byavuzwe mu myitozo yavuzwe haruguru, hagarara inyuma y’intebe ushyire igiceri munsi y’agace ka mbere k’ikirenge kimwe. Noneho shyira impera imwe y’umukandara wa rubber hagati y’icyo kirenge hanyuma uzingire indi mpera ku ruhande, kure y’umubiri wawe (urugero, uzengurutse ukuguru kw’ameza).
• Intambwe ya 2: Fata intebe, wishyire kuringaniza, hanyuma ushyire uburemere bwawe bwose kuri uko kuguru.
• Intambwe ya 3: Ku ruhande rw'umugozi ukurura, komeza akaguru kawe kagororotse hanyuma uzamure agatsinsino kawe gato. Kanda igiceri cyane ku igufwa riri munsi y'ikirenge cyawe kinini. Fata amasegonda 3-5.
• Intambwe ya 4: Pururutsa buhoro buhoro amaguru yawe usubire hasi.

Bikore inshuro 8-10 kuri buri ruhande, inshuro 2-3.

3. Guhindura akaguru/ikirenge

Guhindura ikirenge ni uguhindura ikirenge uvuye ku mubiri ugana ku kaguru. By’umwihariko, akano kawe gato kerekana inyuma no hejuru. Ibi bikomeza cyane imitsi ya Peroneus Longus.

• Intambwe ya 1: Icara hasi amaguru yawe agororotse. Shyira igitambaro cyangwa umukandara wo kwirinda kumanuka munsi y'ibirenge byawe, munsi y'amano yawe.
• Intambwe ya 2: Noneho hindukira buhoro buhoro ibirenge byawe ubishyira hanze mu gihe ubikurura ku mpande.
• Intambwe ya 3: Garura buhoro buhoro ibirenge byawe hagati.
• Intambwe ya 4: Bikore inshuro 12-20, inshuro 2-3.

Niba ukoresha igitambaro, ushobora no kubikora nk'imyitozo ya isometric. Ni ukuvuga gushyira ikirenge cyawe hanze, ugifate amasegonda 30, hanyuma ukirekure. Bikore inshuro 2-3 kuri buri ruhande.

4. Kuringaniza ikirenge kimwe

Iyi ni imwe mu myitozo yoroshye kandi ikora neza. Imwe mu nshingano z'ingenzi z'imitsi ya Peroneus Longus ni ugukomeza kuringaniza. Bityo iyi myitozo yongera cyane ubwo bushobozi.

• Intambwe ya 1: Hagarara hafi y'ameza cyangwa aho baterura hanyuma uzamure ukuguru kumwe ukuve hasi. Koresha imitsi iri hasi y'ukuguru kuri hasi kugira ngo ukomeze kuringaniza.
• Intambwe ya 2: Fata uyu mwanya mu masegonda 30.

Subiramo ibi inshuro 2-3 ku mpande zombi.

Impinduka: Niba ushaka ko ibi bigorana cyane, ushobora kubikora uhagaze ku kintu cyoroshye, nk'umusego, cyangwa ufunze amaso, cyangwa ukoresheje intoki zawe.

Ibintu ugomba kuzirikana mugihe ukora iyi myitozo

Wibuke ko niba uri gukira imvune, ugomba gutangira buhoro cyane. Intego yawe igomba kuba iyo gukomeza imitsi nta kundi wayingiza. Tangira rero usubiramo inshuro nke hanyuma wongere buhoro buhoro isubiramo.

Iyo wongeyeho iyi myitozo yoroshye mu mikorere yawe ya buri munsi, uzashobora kwikuramo indwara yo kuzinga akaguru kenshi n'ububabare bujyana na byo, kandi ugire amaguru akomeye kandi ahamye.