Namhlanje siza kuthetha ngemisipha ebaluleke kakhulu ekuncedayo xa ubaleka, uhamba, unyuka izinyuko, okanye udlala nabahlobo. Le yimisipha engaphambili kwamathanga ethu. Ukuba wakha waziva iintlungu okanye ukuxinana ngaphambili kwamathanga akho, eli nqaku liza kuba libaluleke kakhulu kuwe.
Ngamafutshane, zithini ezi zihlunu zeQuad?
Imisipha yeQuad, okanye ngokwezonyango, iQuadriceps femoris , liqela lemisipha ebekwe ngaphambili kwethanga lakho. Enyanisweni, inobunzima, okanye amafutha amaninzi, kunalo naliphi na elinye iqela lemisipha emzimbeni wethu. Zizihlunu ezisebenza phantsi kolawulo lwethu. Oku kuthetha ukuba ungazigoba kwaye uzolule ngokuthanda kwakho.
Ngaphambili, oogqirha babecinga ukuba kukho iintlobo ezine kuphela zenyama kolu didi. Igama elithi "Quad" ngesiLatini lithetha "ezine." Kodwa uphando lwakutshanje lufumanise ukuba kukho uhlobo lwesihlanu lwenyama kolu didi.
Zithini iingenelo zezi meatballs emizimbeni yethu?
Umsebenzi ophambili wale mihlunu kukuncedisa ekulungeni idolo. Kodwa ukongeza koko, le mihlunu yenza nezinye izinto ezininzi ezibalulekileyo.
- Ukufunxwa komothuko: Oku kunceda ekunciphiseni umonakalo kumalungu akho ngokufunxa amandla esithende sakho xa sibetha phantsi xa uhamba okanye ubaleka.
- Ii-flexors zesinqe: Eli qela leemisipha linceda ekugobeni (ekugobeni) isinqe phambili.
- Ukulinganisela umzimba: Oku kubalulekile ekugcineni ukuma okufanelekileyo nokugcina ukulinganisela komzimba.
- Ukukhusela i-kneecap: Le nxalenye yemisipha igcina i-kneecap yakho (i-patella) izinzile kwindawo enye kwaye inceda ekushukumeni kwayo.
- Ukulawula indlela yokuhamba: Oku kukwanceda ekulawuleni indlela ohamba ngayo, okanye indlela ohamba ngayo.
Zithini ezi nyama zintlanu kwaye ziphi?
Ezi zihlunu zintlanu zibekwe ngaphambili kwethanga lakho, ngaphantsi kwesinqe nangaphezulu kwedolo. Zinamathele kwi-pelvis yethu, ithambo lesinqe, ithambo lesinqe (i-femur), kunye ne-kneecap ngemisipha.
Makhe sibone ukuba zeziphi ezi nyama zintlanu.
| Igama lesitya senyama | Indawo kunye nezakhono ezikhethekileyo |
|---|---|
| I-Rectus femoris | Le yintlama yodwa edlula kuzo zombini izihlunu zesinqe kunye nedolo. Iqala embindini wethanga, iye ngqo edolweni. |
| I-Vastus lateralis | Le yeyona mihlunu mikhulu kwezihlanu. Ihamba ngaphandle kwethanga lakho. |
| I-Vastus medialis | Le yeyona mihlunu mincinci kwezihlanu. Le mihlunu ibaleka ngaphakathi ethangeni lakho. |
| Vastus intermedius | Oku kuphakathi kwethanga, ngaphantsi nje kweRectus femoris. Umsebenzi wayo ophambili kukwandisa idolo. |
| I-tensor ye-vastus intermedius | Esi sisihlunu esisandula ukufunyanwa . Sikwindawo egobileyo phakathi kwe-vastus lateralis kunye ne-vastus intermedius. |
Zonke ezi zihlunu zintlanu ziyadibana ukuze zenze umsipha omnye omkhulu onamathela kwi-kneecap.
Ziziphi iingxaki ezinokubakho zezi zihlunu zeQuad?
Eyona nto ixhaphakileyo kwezi zihlunu kukutsalwa kwemisipha yemisipha . Oku kwenzeka xa imisipha yemisipha yemisipha yoluliwe kakhulu. Oku kunokusukela ekutsalweni okuncinci ukuya kwimeko enzima apho imisipha isuka ngokupheleleyo kwi-kneecap (quad tendon tendon tendon).
Khawucinge ngequbuliso uqala ukubaleka ngokukhawuleza okanye ukwenza umthambo onzima. Ukuba awukafudumali kakuhle, kulapho kunokwenzeka ukuba utsaleke khona izihlunu.
Ukongeza, kukho nezinye iintlobo ezininzi zokukhubazeka.
| Igama lesifo | Kalula nje, yintoni na? |
|---|---|
| Ukuqhekeka | Oku kungenzeka xa into enzima ibetha ngaphambili kwethanga, umzekelo ibhola yekriketi okanye idolo lomnye umntu. Ngamanye amaxesha igazi liqokelelana phantsi kolusu (i-hematoma) lize lijike libe luhlaza okwesibhakabhaka. |
| Ukukrala | Ukuwa, ingozi yemoto, okanye ingozi yezemidlalo kunokubangela ukuba ulusu luphuke kwaye lonakalise izihlunu okanye imisipha. |
| I-Tendonitis | Kulapho umsipha odibanisa esi sihlunu nedolo okanye isinqe uvuvukala khona. Oku kunokubangela iintlungu zethanga. |
Zithini iimpawu zoxinzelelo lwemisipha ye-quad?
Ukuba unesi sifo, unokufumana enye okanye ngaphezulu kwezi mpawu zilandelayo:
- Uvakalelo olufana nenyama ekrazukileyo okanye isandi "sokunqakraza" sivakala.
- Intlungu ebuhlungu kunye nokudumba.
- Ukutshintsha kombala wesikhumba oluhlaza okwesibhakabhaka.
- Kuvela isithonga ngaphezulu kwedolo.
- Ukungakwazi ukolula idolo .
- Ukuqaqamba.
- Ukuziva intlungu ebuhlungu xa uchukunyiswa.
- Idolo libonakala ngathi lixhonywe phantsi.
- Ubunzima bokuhamba.
Ngubani osengozini enkulu yokuhlaselwa zezi zifo?
Ezi nzakala zixhaphake kakhulu kubantu abadlala imidlalo equka ukubaleka, ukutsiba, kunye nokukhaba. Umzekelo, abadlali be-sprinter, ibhola ekhatywayo, i-rugby, i-basketball kunye ne-softball basengozini enkulu.
Ukongeza, usenokuba sengozini enkulu yokuba:
- Ukuba uneminyaka engaphezu kwama-40 ubudala .
- Ukuba unezifo ezithile (umz. isifo seswekile) ezenza buthathaka imisipha.
- Ukuba ukhe waba nolu hlobo lokwenzakala ngaphambili.
- Ukuba izihlunu ze-quad zidiniwe kakhulu (zidiniwe).
- Ukuba izihlunu zakho ze-quad okanye imisipha ye-hamstring kwelinye icala zibuthathaka.
- Ukuba usebenzisa amayeza athile afana ne-corticosteroids.
Sizigcina njani ezi zihlunu ziqinileyo?
Nazi ezinye izinto onokuzenza ukuze unyamekele la maqhekeza enyama axabisekileyo:
- Musa ukuzilolonga ngenxa yentlungu: Ukuba uneentlungu esinqeni, emlenzeni, okanye edolweni, musa ukuzityeshela uze uye kuzilolonga. Oko kuya kuyenza ibe mandundu imeko.
- Phumla: Ukuba uyaqhubeka nokuzilolonga, phumza izihlunu zakho ngokwaneleyo phakathi kokuzilolonga.
- Ukuzifudumeza Nokuzipholisa Ngokufanelekileyo: Ngaphambi kokuba wenze nawuphi na umdlalo okanye umthambo, zifudumeze kakuhle izihlunu zakho. Kwakhona, yenza umthambo wokuzolula uze uzipholise emva komthambo. Le yinto abantu abaninzi abayiphosi, kodwa ibaluleke kakhulu.
Ndifanele ndimbone nini ugqirha?
Khumbula, ngamanye amaxesha into ocinga ukuba yintlungu encinci inokuba sisiqalo semeko enzima. Ngoko ke ukuba unezinye zeempawu ezingezantsi, bona ugqirha wakho ngoko nangoko okanye uye kwiSebe lezeMpilo eziNgxamisekileyo (ETU) lesibhedlele esikufutshane.
Nika ingqalelo ekhethekileyo kwezi mpawu:
- Ukuba awukwazi ukuhambisa umlenze wakho okanye ukuhamba.
- Ukuba uziva ungakhululekanga esinqeni, emlenzeni, okanye edolweni.
- Ukuba ufumana intlungu engazelelweyo, enganyamezelekiyo naphi na emlenzeni wakho.
Uninzi lweemeko zoxinzelelo lwemisipha oluncinci lunokunyangeka ngaphandle kotyando ngokuphumla, umkhenkce, kunye nonyango lomzimba. Nangona kunjalo, ukwenzakala okukhulu ngakumbi, njengokukrazuka ngokupheleleyo kwemisipha, kunokufuna utyando.
Umyalezo Wokuya Ekhaya
- Izihlunu ezinemilenze emide ngaphambili kwamathanga akho liqela lezihlunu ezibaluleke kakhulu kuzo zonke iintshukumo, njengokuhamba nokubaleka.
- Oku kunokubangelwa zizinto ezifana nokungazifudumezi kakuhle ngaphambi kokuzilolonga, ukuzilolonga kakhulu, kunye nokwaluphala.
- Musa ukuzityeshela iimpawu ezifana nentlungu engaphambili kwethanga, ukudumba, kunye nokungakwazi ukulula idolo.
- Ukuba ufumana iintlungu ezinganyamezelekiyo, ukungakwazi ukuhambisa umlenze wakho, okanye ukuba ndindisholo, funa uncedo lwezonyango ngokukhawuleza .
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