Wakambonzwa here kuti rimwe gumbo rako rakapfupika pane rimwe? Kana kuti paunopfeka bhurugwa, rimwe divi rinonzwa rakareba kupfuura rimwe? Pamwe unonzwa kurwadziwa kumusana kana muhudyu paunofamba? Ichi chinhu chinowanzo itika kuvanhu vazhinji, asi hatinyanyi kutaura nezvazvo. Mukurapa, tinoti 'Kusawirirana Kwehurefu Hwegumbo'. Usazvidya moyo, izvi hazvisi dambudziko guru nguva dzose. Ngatitaurei nezvazvo zvakadzama nhasi toona zvingaitwa nezvazvo.
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Musiyano wehurefu pakati pemakumbo maviri aya chii chaizvo?
Zvichitaurwa zviri nyore, izvi zvinoreva kuti rimwe gumbo rako rakapfupika pane rimwe. Kune vamwe vanhu, ichi chinhu chavanozvarwa nacho. Kune vamwe, chinogona kukura nekufamba kwenguva nekuda kwetsaona, kutyoka, kana kurwara.
Asi chinhu chakakosha chatinofanira kunzwisisa pano ndechekuti zvakajairika kuva nemusiyano mudiki (uri pasi pe 1-2 centimeters) . Hazviwanzo kukonzera dambudziko guru rehutano. Funga nezvazvo, hazvisi zvese zviri mumuviri wedu zvakaenzana 100%. Izvi zvakafanana.
Asi kana musiyano wehurefu pakati pemakumbo maviri aya uri masendimita maviri kana kupfuura, chinhu chekufunga nezvacho.
Nekuti, kana paine musiyano mukuru kudaro, huremu hwemuviri wedu hahuna kugoverwa zvakaenzana kumativi ese. Sekunge kana rimwe remakumbo mana etafura rakapfupikiswa zvishoma, tafura inodedera, kuenzana kwemuviri wedu kunokanganiswawo. Nekuda kweizvi, nekufamba kwenguva, kumanikidzwa kwakawanda kunogona kuiswa pamajoini ehudyu kana ibvi. Izvi zvinowedzera njodzi yekurwara nezvirwere zvakaita se osteoarthritis . Osteoarthritis kungori kupera kwechikamu chekudzivirira chinonzi cartilage pakati pemajoini edu. Izvi zvinogona kukonzera marwadzo pakufambisa majoini, nezvimwe zvakaita sekukiya majoini.
Ndezvipi zviedzo zvinobatsira padambudziko iri?
Mashoko akanaka ndeekuti mamwe maekisesaizi uye kutambanudza muviri zvinogona kubatsira kuderedza kusagadzikana kunokonzerwa nekusiyana uku kwehurefu hwemakumbo. Asi yeuka, chero maekisesaizi anofanira kutanga zvishoma nezvishoma uye kuwedzera simba zvishoma nezvishoma kana zvichikunakira muviri wako .
Heano mamwe maekisesaizi akadaro.
1. Kurova Parutivi
Kurovedza muviri uku kunoita kuti mapfupa ako emakumbo ashande nesimba zvishoma, zvichiapa simba shoma rekuwedzera huremu hwemapfupa awo. Kana ukaramba uchiashandisa, unogona kuona musiyano mudiki.
- Danho 1: Kutanga, mira musana wako wakatwasuka, tsoka dzako dzakaparadzana nehupamhi hwemafudzi, uye maoko ako akabatana pamwe chete semunhu anorwisa bhokisi.
- Danho rechipiri: Zvino chinja huremu hwako uhuise pagumbo rako refu . Paunenge uchifema mweya wakadzika, kotamisa gumbo rako pfupi pabvi worisimudza kusvika raenzana. Ramba wakatarisa gumbo rako pamberi pako.
- Danho rechitatu: Paunenge uchiburitsa mweya, rova gumbo rakakotama parutivi kuti ritwasanudze.
- Danho rechina: Dzokera panzvimbo yekutanga wodzokorora izvi. Zviri nani kana uchikwanisa kuita maseti akawanda pazuva.
2. Kusimudza Mavhiri eQuadriceps NeWalker
Ichi chiito chakakosha zvikuru kune avo vari kupora kubva ku dysplasia yechiuno uye total hip arthroplasty. Muchada chinofamba netsoka kuti muite izvi.
- Danho rekutanga: Mira wakabata musana wako wakatwasuka.
- Danho rechipiri: Bata chifambiso chiri pamberi pako.
- Danho rechitatu: Simudza gumbo parutivi rusina kuvhiyiwa kusvika ibvi rakotama pa90 degrees. Bata kwemaminitsi matatu, wobva waderedza tsoka.
- Danho rechina: Iye zvino fambisa chinofamba mberi zvishoma woita zvimwe chete negumbo riri parutivi rwakavhiyiwa.
- Danho rechishanu: Kuti uwane mhedzisiro yakanaka, dzokorora izvi katatu kusvika katanhatu pazuva, ka20-30 panguva, paunenge uchipora.
3. Kurovedza muviri
Dzimwe nguva, chikonzero chegumbo pfupi hachisi kureba kwepfupa pacharo, asi kuoma kwetsandanyama dzakatenderedza chiuno. Muzviitiko zvakadaro, kutambanudza tsandanyama idzodzo nemazvo kunogona kupa zororo guru. Heano tsandanyama huru dzatinofanira kutarisa padziri.
| Boka retsandanyama | Zvichitaurwa zviri nyore, nzvimbo yacho |
|---|---|
| Zvinodhonza chiuno (tsandanyama dzemuhudyu) | Tsandanyama dziri mukati mezvidya. |
| Hamstrings | Tsandanyama hombe dziri kumashure kwechidya. |
| Piriformis | Tsandanyama iri mukati memagaro, pedyo nejoini rehudyu. |
| Iliopsoas (Kurovera chiuno) | Tsandanyama dziri pamberi pehudyu dzinobatsira kukotamisa gumbo. |
Maitiro ekutambanudza hamstrings:
- Danho 1: Rara pasi.
- Danho rechipiri: Isa gumbo rako refu rakati sandara pasi. Isa gumbo rako pfupi rakananga pamadziro. Usakotamise ibvi rako. Swedera pedyo nemadziro zvekuti unonzwa kutambanudza zvakanaka kumashure kwechidya chako (hamstrings).
- Danho rechitatu: Bata nzvimbo iyi kwemasekonzi angangoita makumi matatu. Wobva wazorora. Ita izvi kanenge katatu. Zvakanaka kuita chiitwa ichi mazuva matatu pasvondo.
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Ichi ndicho chikamu chakakosha. Unofanira kungonzwa kutambanudza zvakanaka, kugadzikana kana kushushikana zvishoma paunenge uchiita chiitwa ichi.
Hazvina kunaka kunzwa kusagadzikana kwakanyanya kana kurwadziwa . Kunzwa kurwadziwa zvinoreva kuti uri kuita chiitwa chacho zvisiri izvo kana kuti uri kumanikidza simba rako.
- Kana uchinzwa kurwadziwa, deredza huwandu hwekudzokorora kana kuderedza simba.
- Kana ukaona zviratidzo zvisingawanzoitiki, zvakaita sekurwadziwa kunoramba kuripo kana kuti kusanzwa kunzwa, mushure mekuita maekisesaizi aya, taura nachiremba wako nekukasika. Zvakare, kuchenjera kutsvaga mazano echiremba usati watanga maekisesaizi aya, kunyanya kana uine kurwadziwa kwemusana, chiuno kana ibvi.
Mharidzo Yekuenda Nayo Kumba
- Musiyano mudiki pakureba kwemakumbo (pasi pe 1-2 centimeters) wakajairika. Usanyanya kunetseka nezvazvo.
- Kana musiyano wacho uchipfuura 2 centimeters kana kuti uri kurwadziwa kana kuti uri kunetseka kufamba, iva nechokwadi chekuona chiremba wako kuti akupe mazano.
- Kurovedza muviri nekutambanudza muviri kunogona kuderedza zviratidzo uye kusimbisa tsandanyama.
- Kana uchinzwa kurwadziwa paunenge uchirovedza muviri, rega ipapo ipapo . Teerera muviri wako.
- Zvakakosha kutaura nachiremba wako usati watanga chero chirongwa chitsva chekurovedza muviri, kunyanya kana uine zvimwe zvirwere.
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