⚡ Interactive Clinical Tool
BMI Calculator
Know your body mass index (BMI) and weight classification
Zithini izihlunu zamathanga?
Ngamafutshane, inxalenye ephezulu yomlenze wakho ukusuka esinqeni ukuya edolweni yileyo siyibiza ngokuba yithanga lakho. Izihlunu ezikule ndawo zibizwa ngokuba yimisipha yethanga. Ezi zezinye zezihlunu ezinkulu nezinamandla emzimbeni wethu. Kuba zidlala indima enkulu ekuxhaseni ubunzima bomzimba wethu wonke nokusigcina silinganisekile. Cinga nje, iqela lezihlunu elikhulu nelinamandla emzimbeni wethu wonke, i-'Quadriceps', lilapha. Akupheleli apho, i-'Sartorius', isihlunu eside emzimbeni wethu, ikwakho kule ndawo yethanga.Ezi zihlunu zibaluleke kakhulu kangangokuba oogqirha ngamanye amaxesha bayazivavanya ukuze bafumanise iimeko ezinxulumene ne-insulin . Umzekelo, ukuhlalutya imithambo yegazi emincinci (ii-capillaries) kwimisipha ye-quadriceps kunokunceda ekufumaneni ukudumba kwentliziyo (i-myocarditis).
Zithini imisebenzi ephambili yale mihlunu?
Uninzi lweentshukumo esizenzayo, ukusuka ekuhambeni ukuya ekuhlaleni esitulweni, zilawulwa zezi zihlunu zamathanga. Zikwabonelela ngamandla amakhulu okwenza umthambo ofana nokugoba xa uhleli phantsi. Imisebenzi yazo ephambili yile:- Ukugcina umzimba uzinzile kwaye ulungelelene.
- Ukugcina izinqe kunye nemilenze zihlangene.
- Ukunceda ukujikeleza, ukolula, kunye nokuhambisa umlenze ukusuka kwelinye icala ukuya kwelinye.
- Ukuhamba ngeenyawo
- Ukubaleka
- Ukutsiba
- Ukuqubha
- Ukuguqa ngamadolo
- Ukujika umzimba ongaphezulu uye emacaleni
| Iqela lemisipha | Kalula nje, kwenzeka ntoni? |
|---|---|
| Ii-quadriceps | Ezi zezona zihlunu zinkulu nezinamandla emzimbeni. Zikwindawo engaphambili kwethanga. Zinceda ukolula idolo nokugoba isinqe. Yile nto abadlali kunye nabakhi bomzimba abagxila kuyo kakhulu. |
| Sartorius | Imisipha emide emzimbeni. Inceda ukugoba nokujikelezisa ithanga lonke. Ngokukodwa, le misipha yiyo esebenzayo xa sihleli phantsi imilenze yethu inqamleziwe. |
| IiHamstrings | Ezi zifumaneka ngasemva kwethanga. Zibalulekile ekugobeni idolo. Oko kuthetha ukuba ziyafuneka kuyo nayiphi na intshukumo egoba idolo, njengokuquleka. Xa sihamba, ezi misipha yemisipha yiyo esinceda sibuyisele umlenze wethu emva kokuba sithathe inyathelo eliya phambili. |
| Abaxubi | Ezi zihlunu, ezikwicala elingaphakathi lethanga, zinceda ukugcina imilenze kunye nezinqe zethu zilungelelene kwaye zinceda ukugcina imizimba yethu ilungelelene. Zinceda kwintshukumo edibanisa imilenze. |
| I-Pectineus | Esi sisihlunu esincinci esiphakathi kwenxalenye yangaphambili nephakathi yethanga. Sinceda ukugoba nokujikelezisa umlenze kwindawo yesinqe. |
✨ Muscle recovery
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Check Availability →Iimpawu ezinokuchonga ingxaki ngamathanga
Njengayo nayiphi na eminye imisipha, izihlunu zamathanga zinokwenzakala, zitsalwe, okanye zichaphazeleke ngenye indlela. Intlungu kunye nokukrweleka ziimpawu eziqhelekileyo. Ukongeza, ezi mpawu zilandelayo zinokubakho:- Loo ndawo ivakala ngathi ayinamandla .
- Ukuva isandi esithi "pop" xa wolula idolo okanye isinqe sakho .
- Idumbile kakhulu.
- Ukuziva ubuthathaka xa ubeka ubunzima kwinto ethile okanye ucinezela.
Ukuba ezi mpawu ziyaqhubeka kangangeentsuku ezininzi, okanye ukuba awukwazi ukusebenzisa umlenze wakho ngendlela eqhelekileyo, ngokuqinisekileyo kuya kufuneka ubone ugqirha ngokukhawuleza ukuze akunike ingcebiso.
Ziziphi izifo eziqhelekileyo ezichaphazela ezi zihlunu?
Ezi zihlunu zihlala zenzakala xa zoluliwe ngaphaya kwemida yazo. Oku kuqhelekile ngexesha lemidlalo. Kunokubangelwa kukungqubana ngesiquphe okanye utshintsho olukhawulezileyo kwicala. Kukho iintlobo ezimbini eziqhelekileyo zokulimala:1. Uxinzelelo/Ukutsalwa kweMisipha
Oku kubizwa ngokuba "yimisipha etsaliweyo." Oku kuxa isihlunu okanye imisipha enxulumene naso itsalwa ngaphaya kwemida yayo. Oku kunokubangela iintlungu eziqatha, ukuqaqamba kwemisipha, ubuthathaka, kunye nokuqhwalela. Khawuthelekelele udlala ikhilikithi uze ngequbuliso uzive ngathi ubaleka ngokukhawuleza kwaye umlenze wakho uyatsalwa. Yiyo le meko. Oku kunokwenzeka kwisiganeko esinye, okanye kunokwenzeka ngenxa yeentshukumo eziphindaphindwayo.2. Iinyembezi zemisipha
Le yimeko enzima kakhulu. Ngamanye amaxesha inokukhokelela kutyando. Okwenzekayo apha kukuba izihlunu, imisipha, okanye imisipha zikrazuke ngokwenene. Oku kubangela iintlungu eziqatha, ukudumba okuninzi, kunye nokukrweleka .Sizigcina njani ezi zihlunu ziphilile?
Enyanisweni, kufana nezinye izihlunu emzimbeni. Eyona nto ibalulekileyo kukumamela umzimba wakho kwaye uphephe imisebenzi enokuba yingozi. Ingakumbi ukuba udlala umdlalo wokulwa, kufuneka uqaphele kakhulu ukuze uphephe ukwenzakala. Ukuba uziva iintlungu ngelixa udlala lo mdlalo, musa ukuqhubeka udlala ngentlungu. Ukwenza njalo kuya kwenza ukwenzakala kube kubi kwaye kwandise ixesha lokuphiliswa. Nazi ezinye izinto onokuzenza ukugcina amathanga akho ephilile:- Yitya ukutya okunesondlo okutyebileyo kwiproteni kunye nohlobo oluthile lwesidlo .
- Sela amanzi amaninzi kwaye ugcine ubunzima bomzimba busempilweni.
- Zilolonge rhoqo ukuze wakhe amandla .
- Ngaphambi kokuba uzilolonge okanye udlale imidlalo, kubalulekile ukuzifudumeza . Oku kunokunciphisa kakhulu umonakalo wezihlunu.
Umyalezo Wokuya Ekhaya
- Izihlunu ezisemathangeni akho zibalulekile kwimisebenzi yemihla ngemihla efana nokuhamba, ukubaleka, kunye nokugcina umzimba wakho ulungelelene.
- Musa ukuyityeshela intlungu, ukudumba, ukungakhululeki , okanye ubuthathaka kwindawo yethanga. Ukuba ufumana naziphi na ezi mpawu, bonana nogqirha wakho ngoko nangoko.
- Ukuzifudumeza kakuhle ngaphambi kokuba wenze umthambo okanye umdlalo kunokuthintela ukwenzakala okuninzi, njengokuxinana kwemisipha.
- Ukutya okunesondlo, umthambo rhoqo, kunye nokugcina ubunzima obusempilweni kunokunceda ukugcina izihlunu zakho zomelele kwaye zisempilweni.
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