Ngaba uyazazi ezi zinto malunga nezihlunu zengalo yakho?

Sonke senza umsebenzi omninzi ngezandla zethu yonke imihla, akunjalo? Ukususela ekubambeni izinto ezincinci ukuya ekuphakamiseni izinto ezinzima, izandla zethu ziyasinceda. Ngoko ke, ngaba uyazi ngokwenene ngezihlunu zengalo ezinceda ezi zandla ukuba zenze izinto ezininzi kwaye zinike amandla? Ezi zihlunu zenza okungaphezulu kunokuba unokucinga. Makhe sithethe ngazo ngokweenkcukacha namhlanje.

Zithini izihlunu zengalo? Kutheni zibalulekile kuthi?

Ngamafutshane, kukho izihlunu ezingaphezu kwamashumi amabini engalweni yakho engasentla (ukusuka egxalabeni lakho ukuya engqinibeni yakho) kunye nengalo yakho esezantsi (ukusuka engqinibeni yakho ukuya esihlahleni sakho). Ayimangalisi loo nto? Ezi zihlunu zisinceda senze iintshukumo zomzimba ezintle kakhulu . Cinga ngezinto ezinjengokushukumisa iminwe yakho okanye ukuqhobosha ihempe. Zikwabalulekile nakwiintshukumo ezinkulu ezinje ngokwandisa ingqiniba yakho, ukuphakamisa iingalo zakho ngaphezu kwentloko yakho, kunye nokwenza ii-push-ups.

Ezinye izihlunu zingaphakathi kakhulu engalweni yakho. Ezinye zikufutshane nolusu, ngoko unokubona imo yazo xa uzigoba. Ezi zihlunu zinamathele emathanjeni engalweni nasegxalabeni lakho ziizicubu ezithambileyo ezibizwa ngokuba zii-tendons .

Sihlala sisiva ngokuxinezeleka kwemisipha engalweni . Oku kwenzeka xa umsipha wolulwa kakhulu okanye ukrazukile. Oku kwenzeka rhoqo ngenxa yokusebenzisa kakhulu okanye ukuphakamisa ubunzima obunzima kakhulu. Ngoko ke, kubaluleke kakhulu ukuzifudumeza ngaphambi kokuba uzilolonge kwaye uyeke kwangoko xa uziva iintlungu.

Kwenzeka ntoni ngokwenene kwimisipha engalweni?

Izihlunu ezikwiingalo zethu eziphezulu nezisezantsi zisinceda sishukumise izandla zethu, iintende zezandla, iminwe, kunye noobhontsi. Ezinye izihlunu zinceda kwimisebenzi emihle kakhulu, njengokufaka intambo kwinaliti. Ezinye zinceda ngeentshukumo ezinkulu, njengokuphosa ibhola.

Kwenzeka ntoni kwimisipha yengalo engezantsi?

Izihlunu ezikumphezulu nasezantsi kwengalo yakho (ukusuka engqinibeni ukuya esihlahleni) zinoxanduva lwezi zinto zilandelayo:

• Inceda ukugoba nokwandisa iingalo zakho neminwe.
• Ikunceda ukuhambisa ingalo yakho ecaleni kwaye ikude nomzimba.
• Inceda ekujikeni isandla phantsi kwesandla.

Izihlunu ezingaphakathi kwengalo nazo zinomsebenzi okhethekileyo:

• Ulawula amalungu eminwe yakho.
• Isixhumo sikabhontsi siyashukuma.
• Inceda ukujika isandla sijonge phezulu okanye ezantsi.

Kwenzeka ntoni kwimisipha yengalo engasentla?

Izihlunu ezingalweni zakho ezingentla (ukusuka egxalabeni lakho ukuya engqinibeni yakho) zikunceda ushukumise ingalo yakho yonke. Oko zikwenzayo kuxhomekeke ekubeni zikuphi. Ezi zihlunu zenza oku kulandelayo:

• Inceda ukutsala ingalo iye ecaleni.
• Ingqiniba inceda ukolula ingalo.
• Kuyanceda ukugoba ingalo yakho engqinibeni (njengokuchukumisa indlebe yakho).
• Inxalenye ephezulu yengalo ephezulu ishukunyiswa ukusuka egxalabeni ukuya engqinibeni.
• Inceda ekuphakamiseni ingalo ngaphezu kwentloko.
• Inceda ekuphakamiseni isandla.

Ziphi kanye kanye izihlunu zengalo?

Njengoko besitshilo ngaphambili, kukho izihlunu ezininzi kwingalo (ukusuka engqinibeni ukuya esihlahleni). Ezinye zikwindawo ephezulu, ezinye zikwindawo esezantsi. Masibone ukuba ziintoni.

Izihlunu zengalo engaphezulu

Kukho izihlunu ezininzi ngaphantsi kwengalo yakho, kufutshane nolusu. Uninzi lwazo luqala ngaphantsi kwengqiniba luze luhambe luye esihlahleni. Nazi:

• `Flexor carpi ulnaris`
• `I-Palmaris longus` (Le misipha ayikho kwi-25% kuphela ebantwini)
• `I-Flexor carpi radialis`
• `Flexor digitorum superficialis''
• `Iipronator teres`

Ezi zihlunu ezingasentla kwicala eliphezulu lengalo:

• `U-Anconeus`
• `I-Brachioradialis`
• `Extensor carpi radialis longus` kunye `nebrevis`
• `I-Extensor digitorum communis`
• `I-Extensor digiti minimi`
• `I-Extensor carpi ulnaris`

Izihlunu ezinzulu zengalo

Ezi zihlunu zifumaneka ngaphantsi kwengalo, ngaphantsi kwezihlunu ezingaphezulu ezikhankanyiweyo ngaphambili. Zezi:

• `I-Flexor digitorum profundus`
• `Flexor pollicis longus`
• `I-Pronator quadratus`

Ezi zihlunu eziphantsi kolusu kwicala eliphezulu lengalo:

• `I-Abductor pollicis longus`
• `I-Extensor pollicis brevis`
• `I-Extensor pollicis longus`
• `Iimpawu ze-Extensor`
• `Umsondezi`

Ngoku mhlawumbi uyaqonda ukuba zingakanani izihlunu esinazo ezingalweni zethu ezingezantsi!

Ziphi izihlunu zengalo engasentla?

Kukho izihlunu ezine eziphambili ezingalweni yakho engasentla, oko kukuthi, kwindawo ephakathi kwegxalaba lakho nengqiniba. Ezi zezi:

• `Imisipha ye-Biceps brachii` : Le yeyona misipha idumileyo embindini wengalo yakho engasentla. Siyibiza ngokuba yi-"biceps." Le yimisipha engaphezulu ekufutshane nolusu.
• `I-Brachialis` : Le ifumaneka nzulu phantsi kwemisipha ye-`Biceps`.
• `Coracobrachialis` : Esi sihlunu sikwafumaneka phantsi kwe`Biceps`. Siqhagamshelwe kwithambo legxalaba lakho (`scapula`).
• `Ii-Triceps brachii` : Esi sihlunu sikwicala elingasemva kwengalo, ngaphezulu nje kwengqiniba. Sibizwa ngokuba yi-"triceps". Njenge-`biceps`, sikwasisihlunu esiphantsi kolusu.

Zibukeka njani izihlunu zengalo?

Izihlunu ezisesandleni sakho ziyinxalenye yenkqubo yakho yemisipha . Ziyinxalenye yohlobo lwemisipha ebizwa ngokuba yimisipha yamathambo . Ezi zihlunu zamathambo zenziwe ngeemicu ezininzi ezintle kakhulu. Ezi micu zihlanganiswe ndawonye, ​​zizenza zibonakale ngathi zineemigca.

Zeziphi izifo kunye neemeko ezichaphazela izihlunu zesandla?

Kukho iimeko ezahlukeneyo ezinokuchaphazela izihlunu zesandla:

• Uxinzelelo lwemisipha: Le meko yenzeka xa imicu yezihlunu yoluliwe kakhulu. Kwezinye iimeko ezinzima, izihlunu zinokuqhekeka. Ungatsala isihlunu esandleni sakho ngelixa uphakamisa into enzima okanye usenza umsebenzi onzima. Ezi zixhaphake kakhulu. Zinokubangelwa kukusetyenziswa kakhulu.
• `Rhabdomyolysis` : Le yimeko engaqhelekanga kodwa enokuba yingozi ebomini. Kukuqhekeka kwemicu yemisipha. `Rhabdomyolysis` (ekwaziwa ngokuba yi-rhabdo) idla ngokubangelwa kukuzilolonga kakhulu kunye nokuzilolonga okunzima. Ixhaphake kakhulu kubantu abafana nabagijimi bemigama emide.

Ziziphi iimpawu eziqhelekileyo zezi meko?

Ukuba unengxaki ngezihlunu zesandla sakho, unokufumana iimpawu ezifana nezi:

• Intlungu yemisipha , ukuqina, kunye nokuqina. Intlungu inokuba bukhali okanye ingabi nanto. Ingaqala kancinci ize ikhule kancinci kancinci.
• Ubuthathaka bemisipha okanye ukuncipha komgama wokunyakaza.
• Ukuqaqamba kwemisipha okanye ukuqaqamba.
• Ukuziva utyumkile esandleni okanye ukuziva intlungu xa ucinezelwe.

Ugqirha uzifumanisa njani ezi zinto?

Oogqirha badla ngokuxilonga ukudumba kwemisipha ngovavanyo lomzimba. Ugqirha wakho uya kujonga ukudumba nokuthamba. Basenokushukumisa nesandla sakho neminwe yakho.

Ukuze abone kakuhle ukuba kukho umonakalo kwimisipha, imisipha, okanye ezinye izicwili ezithambileyo, ugqirha unokuyalela ukuba kwenziwe uphando ngemifanekiso, olufana ne -ultrasound okanye i-MRI scan. Ezi zinokunceda ekwenzeni uxilongo oluchanekileyo.

Ziziphi iindlela zonyango zokuphazamiseka kwemisipha yesandla?

Ngokuxhomekeke kwindawo kunye nobunzima bengozi, ugqirha wakho unokucebisa unyango olufana nolu:

• I-Acupuncture : Ukufaka iinaliti ezomileyo kunye ne-acupuncture kunokunceda ukunciphisa iintlungu ezibukhali nezingapheliyo ezibangelwa kukwenzakala kwemisipha. Olu nyango lunokukhawulezisa inkqubo yokuphiliswa.
• Unyango lokumasaja : Ukumasaja kunokunceda ekunciphiseni ukuxinezeleka kwemisipha. Kunganciphisa neentlungu kwaye konyuse ukuguquguquka kunye nomgama wokunyakaza.
• Amayeza : Ugqirha angakunika amayeza okuphelisa iintlungu athengiswa ngaphandle kwekhawuntara okanye athengiswa ngogqirha, anjengeziyobisi ezichasene nokuvuvukala ezingezizo ii-steroidal (NSAIDs) , ukuze kuthomalaliswe iintlungu kwaye kuncitshiswe ukudumba.
• Indlela ethi `RICE` : Kwimisipha emincinci kunye nokukruquka, indlela ethi `RICE`, emele `Ukuphumla, Umkhenkce, Uxinzelelo, kunye noKuphakama`, inokunceda. Ukufaka umkhenkce okanye into ebandayo malunga nemizuzu engama-20 kunokunceda ukunciphisa iintlungu. Buza ugqirha wakho ngale nto kwaye uyenze kakuhle.
• Unyango lomzimba (PT): Nokuba emva kokutsalwa kwemisipha okanye ukukruneka, inkqubo yonyango lomzimba inokunceda ukuqinisa izihlunu ezisesandleni sakho. Ugqirha wakho uza kukuxelela ukuba ungaqala nini i-PT emva kokwenzakala.
• Ukolula : Ukuzilolonga kancinci kunokunceda ukunciphisa iintlungu kunye nokuqina okubangelwa kukutsalwa kwezihlunu. Buza ugqirha wakho ukuba zeziphi iintlobo zokolula ekufuneka uzenze.
• Utyando : Ukuba umsipha ukrazukile kakhulu, ugqirha unokucebisa utyando.

Khumbula, kungcono ukubonisana nogqirha wakho ukuze ubone ukuba ezi ndlela zonyango zifanelekile na kwimeko yakho.

Ungazigcina njani izihlunu zakho zengalo ziphilile?

Ukuthintela iingxaki kwimisipha yakho yengalo, kubalulekile ukuba wolule kwaye ufudumale ngaphambi kokuba uyisebenzise. Wakuba ufudumale, imisipha yakho ayizukutsalwa okanye ikrazuke lula. Xa usenza umthambo, yonyusa amandla kancinci kancinci endaweni yokuqala ngamandla. Musa ukuphakamisa iintsimbi ongakwaziyo ukuzithwala, kwaye yeka ukuba uziva iintlungu.

Udinga nini ukubona ugqirha?

Bona ugqirha ukuba ubona utshintsho olukhawulezileyo kwindlela esibonakala ngayo isandla sakho, okanye ukuba unentlungu yemisipha okanye ubuthathaka obungapheliyo emva kweentsuku ezimbalwa. Kwakhona, bona ugqirha ngokukhawuleza ukuba unayo nayiphi na kwezi zinto zilandelayo kunye nentlungu yemisipha yakho:

• Ukuba isandla sakho sivakala singabalulekanga okanye sirhawuzelela.
• Ukuba ubuthathaka obukhulu bemisipha.
• Ukuba izihlunu zidumbile.
• Ukuba umchamo wakho umnyama kakhulu, ubomvu, okanye umdaka.

Khumbula oku njengesishwankathelo.

Izihlunu ezisezandleni zethu zisinceda sishukumise iingalo zethu, izandla, iminwe, kunye noobhontsi bethu. Kukho izihlunu ezininzi ezingalweni eziphezulu nezisezantsi. Zisinceda senze iintshukumo ezinkulu, njengokujija induku yebhola, kunye neentshukumo ezintle nezichanekileyo, njengokubhala igama lakho. Ukuthintela ukwenzakala, fudumala ngaphambi kokuba uzilolonge. Musa ukuphakamisa iintsimbi ongenakukwazi ukuziphakamisa. Bona ugqirha ukuba uneentlungu eziqatha, unesithukuthezi, okanye unesicaphucaphu.

Izihlunu Zesandla , Izihlunu Zengalo, Uxinzelelo Lwemisipha, Intlungu Yesandla, Ukuzilolonga, Unyango Lomzimba, I-Rhabdomyolysis