Xa uninzi lwethu lusiva igama elithi "imisipha yesisu" okanye "isisu," sicinga nge "six-pack" entle esinokuyifumana ejimini, akunjalo? Kodwa ngaba uyazi ngokwenene ukuba ezi zihlunu zixabiseke kangakanani emizimbeni yethu kunesix-pack nje? Zifana nee-superheroes ezingaphakathi emizimbeni yethu. Zisinceda sibambe imizimba yethu ime nkqo, zikhusele amalungu ethu angaphakathi, zisishukumise, kwaye ngamafutshane, zisinceda senze phantse yonke into esiyenzayo. Ke namhlanje, masithethe ngezi superheroes, oko zikwenzayo, iingxaki ezijongene nazo, kunye nendlela yokuzigcina ziphilile.
Zithini kanye kanye ezi zihlunu zesisu?
Ngamafutshane, izihlunu zakho zesisu ziintambo eziqinileyo zemisipha ezijikeleze udonga lwesisu sakho. Ngokuchanekileyo, zibekwe ngaphambili komzimba wakho, ukusuka apho iimbambo zakho ziphela khona ukuya kwi-pelvis yakho engezantsi.
Ezi zihlunu azisebenzi zodwa. Zidibene nezihlunu ezikumqolo wakho, zakha "umbindi" womzimba wethu. Cinga ngazo njengesiqu somthi . Ngumbindi oqinileyo kuphela onokugcina umthi ume nkqo. Ngokufanayo, okukhona umbindi wethu uqinile, kokukhona umqolo wethu ukhuselekile, kokukhona umzimba wethu ugcina ibhalansi, kwaye umzimba wethu uzinzile ngakumbi.
Yintoni eyahlukileyo kwezi zihlunu kune-six-pack?
Kulungile, ngoku masibone ukuba zeziphi iingenelo zokwenyani ezinazo ezi zihlunu kuthi.
- Ukuzinzisa umzimba: Ezi zihlunu zinceda ukugcina umzimba wakho uzinzile kunye noxinzelelo lwangaphakathi ngaphakathi kwesisu sakho kwinqanaba elifanayo. Kwakhona, xa uphefumla, ukhohlela, ukhupha indle, uhlanza, okanye ubeleka, kufuneka wonyuse uxinzelelo ngaphakathi kwesisu sakho. Ezi zihlunu zilawula olo xinzelelo.
- Ukunceda ekushukumeni: Ezi zihlunu zikunceda ukugoba nokujika umzimba wakho phakathi kwesifuba sakho kunye nesinqe. Cinga ngale nto, xa uhamba, uvuka esitulweni, uhlale phantsi, ujika usuka kwelinye icala uye kwelinye... zonke ezi zifuna uncedo lwale zihlunu.
- Ukukhusela amalungu angaphakathi: Kukho amalungu amaninzi abalulekileyo ngaphakathi esiswini sethu, njengesisu, amathumbu, ipancreas, isibindi, kunye nenyongo. Ezi zihlunu zisebenza njengekhaka eligcina la malungu esendaweni yawo kwaye liwakhusele kwiingozi zangaphandle.
- Ukugcina ukuma kakuhle: Ezi zihlunu zomzimba zibaluleke kakhulu ekugcineni umqolo wakho uthe tye kwaye ugcine ukuma kakuhle. Esinye sezizathu zokuba abantu abaninzi babe neentlungu zomqolo kukuba ezi zihlunu zomzimba zomzimba zibuthathaka.
Ziziphi iintlobo eziphambili zemisipha esiswini sethu?
Kukho iintlobo ezi-5 eziphambili zemisipha esiswini sethu. Zifumaneka ngababini. Ezinye ziqala phezulu ziye ezantsi (zithe nkqo), ngelixa ezinye zibekwe ecaleni, zinqumla (zithe tyaba). Zibekwe enye phezu kwenye, njengeeleya.
Makhe sijonge nganye kwezi ngokwahlukeneyo.
| Izihlunu | Kwenzeka ntoni kuyo kwaye iphi? |
|---|---|
| Isisu seRectus | Lo ngumsipha "onamaqhekeza ayisithupha" esiwaziyo sonke. Zizihlunu ezimbini ezihamba ukusuka phezulu ukuya ezantsi embindini wesisu. Zahlulwe kabini sisicwili esibizwa ngokuba yi-"linea alba" embindini. Oku kunceda ekubambeni amalungu angaphakathi kwindawo yawo nokugcina umzimba uzinzile ngexesha lokushukuma. |
| Iipiramidi | Esi sisihlunu esincinci, esinxantathu. Sikwisisu esisezantsi, phambi kwe-'Rectus abdominis'. Sinceda ukugcina uxinzelelo lwangaphakathi kwesisu. Okumangalisayo kukuba, malunga nama-20% abantu behlabathi abanaso esi sihlunu. |
| Ii-oblique zangaphandle | Ezi zimisipha ezikumacala omabini esisu. Olu lolona luhlu lukhulu nolungaphandle lwemisipha esicaba. Ezi misipha zinceda ekujikeni umzimba ukusuka kwelinye icala ukuya kwelinye. |
| Ii-oblique zangaphakathi | Ezi zizihlunu ezimbini eziphantsi kwe-'External Obliques', ngaphakathi. Zincinci kancinci kwaye zincinci kunezo. Zikunye ne-'External Obliques', zinceda ekujikelezeni nasekugobeni umzimba. |
| Isisu esibizwa ngokuba yiTransversus | Olu lolona ngqimba lunzulu lwezihlunu ezisicaba, lolona ngqimba luphakathi. Lufana ne-corset ejikeleze imizimba yethu. Lubaluleke kakhulu ekugcineni umbindi uzinzile nokulawula uxinzelelo lwesisu. |
Zeziphi iingxaki ezinokubangela ezi zihlunu?
Njengayo nayiphi na eminye imisipha, le misipha yesisu inokuhlaselwa ziingxaki ezahlukeneyo kunye neemeko. Makhe sijonge ezinye zezona zixhaphakileyo.
Iintlungu zesisu
Le yeyona meko ixhaphakileyo. Siyibiza ngokuba "kukudinwa yimisipha." Kukho izizathu ezahlukeneyo zokuba oku kwenzeke:
- Ukuzolula izihlunu kakhulu.
- Ukusetyenziswa ngokugqithisileyo kwemisipha rhoqo.
- Ukujika umzimba ngequbuliso nangokukhawuleza ngendlela engenanjongo. Cinga ngayo xa ujika ngequbuliso ukuze uphose ibhola ekhawulezayo ngelixa udlala ikhilikithi.
Olu hlobo loxinzelelo lunokwahluka ukusuka ekukrazukeni okuncinci kwimicu yemisipha ukuya ekuqhekekeni ngokupheleleyo kwemisipha. Le meko ixhaphakile kubantu abadlala imidlalo efana netenisi, ibhola ekhatywayo, kunye nebaseball.
I-Hernia
I-hernia yimeko apho ilungu okanye izicubu zomzimba zityhala kwindawo ebuthathaka eludongeni lwemisipha apho ikhoyo. Umzekelo, amathumbu akho amancinci anokutyhala kwindawo ebuthathaka esiswini esisezantsi aye kwindawo yakho yemiphunga. Oku kubizwa ngokuba yi-inguinal hernia.
Isifo sesisu sePrune
Le yimeko engaqhelekanga kakhulu ebakho xa kuzalwa. Iintsana ezinale meko zinezihlunu zesisu ezibuthathaka okanye ezingaphelelanga xa kuzalwa. Oku kubangela ukuba isisu somntwana sibonakale sishwabene kwaye sishwabene, njengesiqhamo esomileyo. Oku kunokubangela iingxaki kwinkqubo yomchamo kunye namasende.
Zithini iimpawu kunye nonyango lwezi meko?
Iimpawu kunye nonyango lwesi sifo ngasinye ziyahluka. Makhe sijonge le theyibhile ukuze kube lula ukuyiqonda.
| Imeko | Iimpawu | Unyango |
|---|---|---|
| Uxinzelelo lwesisu |
| |
| I-Hernia | ||
| Isifo sesisu sePrune |
Ungazigcina njani izihlunu zakho zesisu ziphilile?
Zininzi izinto onokuzenza ukuze uzikhusele kwezi ngxaki kwaye ugcine umzimba wakho uqinile.
- Ziphephe iintshukumo ezikhawulezileyo: Ziphephe ukujika umzimba wakho ubuye ubuye ngokukhawuleza.
- Lumka xa uphakamisa izinto ezisindayo: Xa uphakamisa izinto ezinzima njenge-gas cylinder okanye ibhakede yamanzi, musa ukugoba umqolo wakho, kodwa goba amadolo akho uze uphakamise ngemilenze yakho. Ukuba awukwazi, cela uncedo komnye umntu.
- Sebenzisa imo efanelekileyo: Sebenzisa imo efanelekileyo xa udlala imidlalo, uphakamisa iintsimbi, kwaye uzilolonga ejimini.
- Mamela ulusu:Musa ukuyigqithisa. Ukuba uziva iintlungu okanye ukungakhululeki, phumla.
- Imikhwa emihle yokutya: Yitya ukutya okunesondlo okufana neziqhamo nemifuno. Sela amanzi amaninzi. Oku kuya kuthintela ukuqhina. Ukuxinezeleka ngenxa yokuqhina yenye yezizathu ezibangela i-hernia.
- Gcina ubunzima obusempilweni: Ukugcina ubunzima bomzimba obusempilweni obufanela wena kubaluleke kakhulu.
- Funa ingcebiso kagqirha: Thetha nogqirha wakho malunga nokuzilolonga okunokuqinisa izihlunu zesisu sakho.
- Yolula: Yolula izihlunu zakho kakuhle yonke imihla, ingakumbi ngaphambi nasemva kokuzilolonga.
- Xa ukhohlela okanye uthimla: Qinisa izihlunu zesisu sakho kancinci ngelo xesha. Oku kunokunciphisa uxinzelelo kwimisipha.
Sifanele siye kugqirha nini?
Ukuba unentlungu okanye ukungakhululeki okunxulumene nezihlunu zesisu sakho, ingakumbi ukuba kuphazamisana nemisebenzi yakho yemihla ngemihla, qiniseka ukuba ucela ingcebiso kagqirha. Musa ukuyityeshela intlungu encinci.
Ngokukodwa, bonana nogqirha ngokukhawuleza ukuba unayo nayiphi na kwezi zilandelayo:
- Ubunzima bokuphefumla.
- Ubunzima bokuhamba, ukuhamba, ukuhlala, okanye ukulala.
- Ukuba uneqhubu okanye ukudumba esiswini sakho okanye kwindawo yemiphunga okubonakalayo okanye okubonakalayo (oku kungaba luphawu lwe-hernia).
Umyalezo Wokuya Ekhaya
- Izihlunu zesisu sakho azikho nje kuphela njengeepakethi ezibukekayo nezinezihlangu ezintandathu. Zibalulekile ekuzinzeni komzimba wakho, ekushukumeni nasekukhuseleni amalungu akho angaphakathi.
- Ukuxinezeleka kwemisipha yimeko eqhelekileyo. Zinganyangwa ngokuphumla nokunyamekela ngokufanelekileyo. Nangona kunjalo, ukuba intlungu inzima okanye ayipheli, funa ingcebiso kagqirha.
- Ukuba ubona into ephumayo njengeqhubu esiswini okanye emqolo, isenokuba yi-hernia. Musa ukuyityeshela kwaye ubone ugqirha ngoko nangoko.
- Ukuphakamisa iintsimbi ngokuchanekileyo, ukuphila ubomi obusempilweni, nokuzilolonga rhoqo kunokunceda ukugcina izihlunu zakho ziqinile kwaye kukukhusele kwiingxaki ezininzi.
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