Ngamanye amaxesha, xa ujika umlenze wakho ngequbuliso, okanye xa ubaleka udlala, izihlunu ezisethangeni lakho ziyajika zibangele intlungu enzima, akunjalo? Enyanisweni, ezinye zezihlunu ezinkulu nezinamandla emzimbeni wethu zikwindawo yethanga. Ezi zihlunu zisinceda kuyo yonke into esiyenzayo imihla ngemihla, ukusuka ekuhambeni, ekubalekeni, ekuhlaleni, nasekumeni. Ngoko ke, namhlanje siza kuthetha ngezihlunu ezisethangeni, ukubaluleka kwazo, kunye nendlela yokuzikhusela.
Zibizwa ngokuba yintoni ezi zihlunu zamathanga?
Ngamafutshane, izihlunu zakho zamathanga zezinye zezona zihlunu zinkulu emizimbeni yethu. Zifumaneka ngaphambili, ngasemva, nangaphakathi kwethanga lakho. Ezi zihlunu zibandakanyeka phantse kuyo yonke intshukumo yomzimba ongezantsi, njengaxa sihamba, sigoba amadolo ethu, kwaye sijikeleza imilenze yethu.
Okubaluleke ngakumbi, ezi zihlunu zamathanga zixhasa phantse wonke umthwalo womzimba wethu . Zikwanceda ukugcina izinqe nemilenze yethu ilungelelene kwaye zigcina ibhalansi.
Kodwa ngenxa yokuba banomsebenzi omninzi ekufuneka bewenzile, basengozini enkulu yokwenzakala. Oku kuyinyani ngakumbi kubadlali bezemidlalo. Ezi zihlunu ziphantsi koxinzelelo olukhulu xa sibaleka, sitsiba, kwaye sitshintsha indlela ngequbuliso. Kodwa iindaba ezimnandi zezokuba zininzi izinto esinokuzenza ukugcina ezi zihlunu ziphilile kwaye zikhuselekile.
Zeziphi izinto eziphambili ezenziwa zezi zihlunu?
Iqela ngalinye lemisipha ethangeni linomsebenzi owahlukileyo. Makhe sijonge ukuba ziintoni.
| Iqela lemisipha | Yintoni omawuyenze ngokulula |
|---|---|
| IiHamstrings | Ezi zifumaneka ngasemva kwethanga. Ezi zihlunu zikunceda ukugoba idolo lakho, njengaxa uhamba, ubeke umlenze wakho ngasemva kwakho, okanye ubambe into phantsi. |
| Abaxubi | Ezi zifumaneka ngaphakathi kwamathanga akho. Zinceda ekuhlanganiseni imilenze yakho. Zikwanceda ekugcineni umzimba wakho ulungelelene kwaye zigcine izinqe zakho nemilenze yakho zilungelelene. |
| Ii-quadriceps | Ezi zifumaneka ngaphambili ethangeni. Ezi zihlunu zikunceda ugobe izinqe zakho, njengaxa uhleli esitulweni, kwaye wolule amadolo akho, njengaxa umi. |
| I-Pectineus | Esi sisihlunu esithe tyaba esikufutshane nethambo lesinqe. Sinceda ukugoba nokujikelezisa ithanga kwindawo yesinqe. Sikwabalulekile ekuzinziseni isinqe. |
| Sartorius | Le yeyona msipha inde emzimbeni wethu. Khawuthelekelele unqamle imilenze yakho, okanye uhleli phantsi kwindawo yelotus. Ngelo xesha, le msipha inceda ekugobeni nasekujikelezeni ithanga kwindawo yesinqe. |
| Iliopsoas | Ezi zihlunu zikwanceda ekugobeni nasekujikelezeni ithanga kwindawo yesinqe. Nangona kunjalo, azincedi ekwandiseni idolo njengezinye izihlunu ezingaphambili kwethanga. |
Zibekwe njani izihlunu zamathanga?
Njengoko besitshilo ngaphambili, izihlunu zamathanga zinokwahlulwa zibe ngamaqela amathathu aphambili, kuxhomekeke kwindawo ezikuyo.
1. Izihlunu zangasemva: Ezi zifumaneka ngasemva kwethanga. Ziqala esinqeni ziye ngaphantsi kwedolo. Ezi zihlunu sizibiza ngokuba ziihamstrings .
2. Izihlunu eziphakathi: Ezi zikwicala langaphakathi lethanga. Zisuka kwi-pelvis ziye kwi-femur. Iqela lezihlunu ezibizwa ngokuba yi-adductors zeza apha.
3. Izihlunu zangaphambili: Ezi zizihlunu ezingaphambili kwethanga. Zisuka kwithambo lethanga ukuya kwi-kneecap (patella) kunye nethambo le-shin (tibia). Izihlunu ezibizwa ngokuba yiQuadriceps , Pectineus , Sartorius, kunye ne -Iliopsoas zezo zeli qela.
Ngamafutshane, iintshukumo zemilenze yethu zifana ne-orchestra. Isihlunu ngasinye sifana nesixhobo somculo. Kuphela xa zonke ezi zinto zisebenza kunye kwaye zisebenza kakuhle apho sinokuhamba, sibaleke, size sitsibe ngaphandle kobunzima.
Ziziphi iingxaki ezinokubakho kwimisipha yethanga?
Izihlunu zethu zamathanga zinokuba neentlobo ezahlukeneyo zokulimala. Nazi ezinye zezona ziphambili.
- Ukuqhekeka: Khawuthelekelele udlala ikhilikithi uze ubethe ibhola ekhawulezayo ethangeni. Emva koko indawo isenokuba nemivumbo emininzi. Kusenokubakho negazi elihlangana phantsi kwesikhumba lize libe luhlaza okwesibhakabhaka.
- Ukutsalwa Kwemisipha: Le meko yenzeka xa isihlunu soluliwe ngaphaya komda waso. Oku kunokwenzeka xa ubaleka ngequbuliso okanye uphakamisa ubunzima obunzima. Le meko idla ngokuchaphazela imisipha ye-hamstrings kunye ne-quadriceps.
- Iinyembezi Zemisipha: Le yimeko enzulu ngakumbi. Apha, izihlunu ziyahlukana kancinci okanye ngokupheleleyo nethambo elinamathele kulo.
- Ukukrazulwa kwemisipha: Ingozi inokubangela ukuba ulusu lwethanga lunqunyulwe kwaye izihlunu zonakale. Ezi zingozi zinokubangela usulelo.
Zithini iimpawu zolu hlobo lwesifo?
Xa kukho umonakalo kwizihlunu zethanga, iimpawu ezahlukeneyo zinokuvela. Jonga ukuba ngaba uhlangabezana nantoni na efana nale.
- Ukutshintsha kombala oluhlaza okwesibhakabhaka kwindawo eyonzakeleyo okanye ukutshintsha kombala wolusu .
- Imvakalelo yokutsha okanye yokurhawuzelela.
- Ukuziva ngathi izihlunu ziyaqina (Cramping) .
- Ukuziva ubuthathaka ethangeni.
- Ukuva okanye ukuziva isandi esithi "pop" okanye "tuck" .
- Intlungu eqatha ngequbuliso.
- Ukudumba kwindawo eyonzakeleyo.
- Ukuthamba xa kuchukunyiswa.
- Ubunzima bokuma nobunzima emlenzeni owonzakeleyo.
Ukuba unenye okanye ngaphezulu kwezi mpawu, musa ukuzityeshela.
Ngubani osengozini enkulu yokufumana ezi ngxaki?
Nangona ukuxhuzula imisipha yemisipha kunokuchaphazela nabani na, abanye abantu basengozini enkulu. Abadlali, umzekelo, abo badlala imidlalo efana nebhola ekhatywayo, i-netball, i-volleyball, kunye ne-cricket, basengozini enkulu yokwenzakala kwezi zinto.
Ukongeza, usenokuba sengozini yezi zinto zilandelayo:
- Ukuba uhlala kwindawo efanayo ixesha elide .
- Ukuba awufudumali kakuhle ngaphambi kokuba uzilolonge, kwaye ukuba awupholi emva kokuzilolonga.
- Ukuba kukho ukudinwa okanye ukuqina kwemisipha.
- Ukuba unesifo esingapheliyo esibuthathaka imisipha, esifana nesifo sezintso okanye i-lupus.
- Ukuba uthatha amayeza athile okubulala iintsholongwane, anjenge-fluoroquinolones.
- Ukuba usebenzisa amayeza anjenge -corticosteroids .
Sizigcina njani izihlunu zethu zamathanga ziphilile?
Kukho izinto ezininzi esinokuzenza ukuze sigcine izihlunu zethu zamathanga ziphilile kwaye zomelele.
1. Musa ukuzilolonga ngenxa yentlungu: Ukuba uziva intlungu kwenye indawo ngelixa uzilolonga, musa ukucinga ukuba, "Masinyamezele intlungu." Yeka ngoko nangoko uphumle . Intlungu sisilumkiso somzimba wakho.
2. Yitya ukutya okuneproteni eninzi: Iiproteni zibalulekile ekukhuleni nasekulungiseni izihlunu. Faka izinto ezifana namaqanda, intlanzi, ubisi, iilentils, kunye neetshickles ekutyeni kwakho.
3. Zilolonge rhoqo: Okukhona izihlunu zakho ziqina, kokukhona amathuba okuba zenzakale mancinci. Ungenza imithambo efana nokuhamba, ukubaleka, kunye nokukhwela ibhayisekile.
4. Gcina ubunzima obusempilweni: Njengoko ubunzima bomzimba wakho busanda, uxinzelelo lwemisipha yakho luyanda. Ngoko zama ukugcina ubunzima obusempilweni obuhambelana nobude bakho.
5. Sela amanzi amaninzi: Amanzi abalulekile ekusebenzeni kakuhle kwezihlunu. Ungalibali ukusela amanzi aneleyo imini yonke.
6. Ukuzifudumeza kunye nokuzipholisa kubalulekile: Ukuzifudumeza ubuncinane imizuzu emi-5 ukuya kweli-10 ngaphambi kokuba wenze naluphi na umthambo okanye umdlalo. Kwakhona, zolule umzimba uze uzipholise emva kokugqiba umthambo wakho.
7. Nxiba izihlangu ezifanelekileyo: Xa udlala imidlalo, nxiba izihlangu ezifanelekileyo kulo mdlalo kwaye zilungele iinyawo zakho ngokugqibeleleyo.
Ngawaphi amaxesha afanelekileyo okubonana nogqirha?
Nokuba ukwenzakala okuncinci emsipha wethanga kunokukhokelela kwimeko embi kakhulu ukuba ayinyangwa. Ngoko ke, ukuba unezinye zezi mpawu zilandelayo , bonana nogqirha wakho ngokukhawuleza .
| Ixesha lokufuna ingcebiso yezonyango ngokukhawuleza | |
|---|---|
| 🦵 | Ukuba awukwazi ukugoba okanye ukolula isinqe okanye idolo lakho. |
| ukungaziva | Ukuba uziva urhawuzelelwa okanye ubuthathaka obungapheliyo ethangeni okanye esinqeni sakho. |
| 😖 | Ukuba intlungu iyanda okanye ayinciphi xa ugoba okanye ulula isinqe okanye idolo. |
| 🔊 | Ukuba kukho isandi esithi "tuck" okanye "pop" esivela emlenzeni. |
| 🔄 | Ukuba ukwenzakala kwenzeka ngokuphindaphindiweyo kwindawo enye. |
| ukudumba | Ukuba kukho ukudumba okanye ubuluhlaza ethangeni. |
| 🚶♂️ | Ukuba kunzima ukuma ngobunzima emlenzeni. |
Ugqirha wakho uza kukuxilonga, akuthumelele uvavanyo olongezelelweyo ukuba kuyimfuneko, aze akunike unyango olufanelekileyo. Ngoko ke musa ukuzityeshela ezi mpawu.
Umyalezo Wokuya Ekhaya
- Izihlunu zakho zamathanga zezinye zezihlunu ezinkulu nezibalulekileyo emzimbeni wakho. Zibalulekile ekuxhaseni ubunzima bomzimba wakho nasekugcineni ulungelelwano.
- Ukuzifudumeza kakuhle ngaphambi kokuzilolonga nokuzipholisa emva koko kubaluleke kakhulu ukuthintela ukwenzakala kwemisipha.
- Ukuba unentlungu, musa ukuyityeshela uze uzilolonge. Phumla. Intlungu sisilumkiso somzimba wakho.
- Ukuba awukwazi ukutyeba emlenzeni wakho, ukuba kukho ukudumba okanye intlungu enzulu, okanye ukuba uva isandi esithi "cofa" siphuma emlenzeni wakho, ngokuqinisekileyo kuya kufuneka ubone ugqirha.
- Ungazigcina izihlunu zakho zamathanga ziphilile ngokutya ukutya okunempilo, ukuzilolonga ngokwaneleyo, nokugcina ubunzima obusempilweni.
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