Ngaba ngamanye amaxesha uziva ngathi intamo yakho namagxa akho aqinile? Kufana nokuba uthwele ubunzima obunzima, obunokuqina kunye nentlungu. Uninzi lwexesha, sibeka ityala kumqamelo wethu okanye kwindlela esisebenza ngayo. Kodwa namhlanje siza kuthetha ngomlinganiswa oyintloko ongasemva kwale ntlungu. Yiyo leyo imisipha ye-trapezius. Abanye abantu bayibiza ngokuba "ziitraphu."
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Yintoni umsipha weTrapezius?
Ngamafutshane, i-trapezius sisihlunu esikhulu esikumqolo wakho ongasentla. Njengezinye izihlunu emzimbeni wakho, siyinxalenye yenkqubo yakho yezihlunu. Sisihlunu esingaphezulu. Oku kuthetha ukuba sisihlunu esingaphantsi kolusu.
Esi sihlunu sifumana igama laso ngenxa yesimo saso. Xa ujonga ezi zihlunu zimbini kumacala omabini omqolo wakho, zenza i-trapezoid. Ngamanye amazwi, zimile njenge-kite . Ziqala ezantsi kwentamo yakho, zidlule emagxeni akho, zize zidlulele emqolo wakho.
Le yimisipha exakekileyo kakhulu. Isetyenziselwa izinto ezininzi ozenzayo imini yonke. Yiyo loo nto ukuba kukho umonakalo kuyo, siyiva ngamandla.
Zithini iingenelo zale nyama kuthi?
Njengezinye izihlunu ezikumqolo wakho, isihlunu se-trapezius sixhasa umzimba wakho kwaye sikunceda ukuba ushukume. Makhe sijonge ezinye zezinto eziphambili esizenzayo.
| Umsebenzi | Kalula nje... |
|---|---|
| Intshukumo yentamo nentloko | Inceda ekushukumiseni intloko phezulu nasezantsi kwaye iyijike ukusuka kwelinye icala ukuya kwelinye. |
| Ukugcina ukuma komzimba | Ikunceda ukuba ume nkqo, ugobe phambili, njl. Yiyo elawula indlela oma ngayo umzimba wakho. |
| Intshukumo yamagxa | Inceda ekuphakamiseni (ukutyhala) nasekutsaleni amagxa ngasemva. |
| Ukunceda ukuphakamisa isandla | Xa uphakamisa ingalo okanye uphosa into ethile, esi sihlunu sinceda kuloo ntshukumo ngokutyhala i-blade yegxalaba lakho (i-scapula). |
| Ukujikeleza kwesiqu | Esi sihlunu sikwanceda ekujikelezeni umzimba wakho ongasentla ukusuka kwelinye icala ukuya kwelinye. |
Khawuthelekelele, njengoko ufunda eli nqaku, njengoko ujikeleza ubuyela umva esitulweni sakho, njengoko ujika intamo yakho kancinci, izihlunu zakho ze-trapezius zisebenza kuyo yonke intshukumo encinci. Nangona singacingi ngayo ngabom, isebenza rhoqo.
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Esi sihlunu se-trapezius esinye sahlulwe sahlulwe saba ziinxalenye ezintathu eziphambili.
- Icandelo eliphezulu: Kulapho ukhakhayi lwakho kunye nomqolo wesibeleko kudibana khona.
- Icandelo eliphakathi: Eli candelo liqhagamshelwe kumqolo wesifuba.
- Icandelo elingaphantsi: Eli candelo likwaqhagamshela kwinxalenye esezantsi yethambo lesifuba.
Ezi nxalenye zintathu zidibene nethambo lakho legxalaba (scapula) kunye ne-collarbone (clavicle).
Ngamafutshane, esi sihlunu sisebenza njengebhulorho edibanisa amathambo ekhakayi lakho, umqolo, iimbambo kunye namagxa.
Esi sihlunu sinikwa uphawu lokushukuma, oko kukuthi, ukusebenza, ngumthambo okhethekileyo ovela engqondweni yethu. Siwubiza ngokuba ngumthambo oncedisayo womqolo . Esi sihlunu sikwafumana imvakalelo evela kwimithambo-luvo ye-C3 kunye ne-C4 entanyeni.
Kutheni imisipha yam ye-trapezius ibuhlungu?
Ukuba esi sihlunu sonakele okanye siyacaphuka, iintlobo ezahlukeneyo zentlungu zinokwenzeka.
| Iimpawu ezinokwenzeka ezinxulumene nemisipha ye-trapezius | |
|---|---|
| Iintlobo zentlungu | Ezinye iimpawu |
| - Intlungu emqolo engasentla | - Ubunzima bokushukuma (ukungakwazi ukuphakamisa amahlombe) |
| - Intlungu yentamo | - Ukuqina kwentamo namagxa |
| - Intloko ebuhlungu (ingakumbi ngasemva kwentloko) | - Ubuthathaka bemisipha |
| - Ukuqaqamba kwemisipha okanye ukuqaqamba | - Ukudumba, ukukrweleka, okanye intlungu xa uchukunyiswa |
| - Intlungu phakathi kwamagqabi ehlombe | |
Izizathu eziphambili zentlungu
- Uxinzelelo: Le yeyona nto iphambili. Xa unexinzelelo, uthambekele ekuphakamiseni amahlombe akho uze uqinise intamo yakho ungaqondanga. Ngelo xesha, ezi zihlunu ziba nzima ngokungeyomfuneko. Oku kuthethwa ngabantu abaninzi "ngokubeka uxinzelelo emahlombe akho."
- Ukuxinana kwemisipha: Ezi zihlunu zinokuxinana ngexesha lemidlalo okanye xa uphinda-phinda ukwenza intshukumo efanayo (ukulimala kokuxinana okuphindaphindayo). Umzekelo, ukusebenza kwikhompyutha ixesha elide ungami kakuhle.
- Iingxaki zokuma: Ukuba uhlala ugoba phambili ngelixa usebenza edesikeni, uqhuba imoto, okanye ulele esofeni, oku kunokubangela uxinzelelo olungeyomfuneko kwezi zihlunu kwaye kubangele intlungu.
- Ukonakala kwemithambo-luvo: Ukuba kukho umonakalo kwimithambo-luvo edibene nemisipha ye-trapezius, intlungu ebangelwa yiyo inokusasazeka kulo lonke eli thambo.
Uwugcina njani lo msipha usempilweni?
Ukuze ugcine izihlunu zakho ze-trapezius ziphilile, kufuneka ukhathalele impilo yakho iyonke. Nazi izinto ezilula onokuzenza:
- Zilolonge kwaye uhlale uguquguqukayo: Zolula amahlombe akho nentamo yakho. Izinto ezifana neyoga kunye nePilates zinokukunceda uqinise izihlunu zakho kwaye zihlale ziguquguqukayo. Ukuba uziva iintlungu ngelixa uzilolonga, yeka ngoko nangoko.
- Gcina ukuma kakuhle: Lumka xa uhleli, umile, kwaye usebenza. Ziqhelise ukuhlala uthe nkqo.
- Phumla ngexesha lomsebenzi: Ingakumbi ukuba usebenza kwindawo efanayo ixesha elide (umzekelo, phambi kwekhompyutha), vuka ubuncinci rhoqo emva kwesiqingatha seyure uhambehamba kancinci, shukumisa intamo namagxa akho kancinci, uze wolule kancinci.
- Gcina ubunzima obusempilweni: Njengoko ubunzima bomzimba wakho busanda, bunokubangela uxinzelelo olungeyomfuneko kwimisipha yakho. Thetha nogqirha wakho malunga nokuba ubunzima obusempilweni buyintoni kuwe.
- Zifudumeze ngaphambi kokuba wenze umthambo: Zifudumeze kakuhle ngaphambi kokuba wenze naluphi na umthambo. Oku kunokunceda kakhulu ekuthinteleni ukwenzakala kwemisipha.
Ngoku uyaqonda ukuba i-trapezius muscle ibaluleke kangakanani kubomi bethu bemihla ngemihla, kwaye nokuba ingxaki encinci ngayo inokuchaphazela njani ubomi bethu. Phantse wonke umntu uva iintlungu zomqolo ngamanye amaxesha. Nangona kunjalo, ukuba unentlungu emqolo wakho ongasentla, entanyeni, okanye entloko kangangeveki, musa ukuyityeshela. Qiniseka ukuba ubona ugqirha wakho ukuze afumanise ukuba yintoni ebangela loo nto kunye nento omawuyenze ngayo.
Umyalezo Wokuya Ekhaya
- I-trapezius sisihlunu esikhulu nesibalulekileyo esiqala entanyeni yakho siye emqolo wakho osembindini.
- Uxinzelelo kwesi sihlunu lunokuba ngunobangela omkhulu wentlungu entanyeni, emagxeni, nakumntla womqolo.
- Uxinzelelo, ukuma kakubi, kunye nokusebenza kwindawo enye ixesha elide zezona zinto ziphambili ezibangela le ntlungu.
- Le meko inokulawulwa ngomlinganiselo omkhulu ngokwenza umthambo olula rhoqo, ukunikela ingqalelo kwindlela ome ngayo umzimba, nokuphumla ngokwaneleyo.
- Ukuba intlungu ihlala ixesha elingaphezu kweveki okanye inzima, musa ukuyityeshela kwaye ngokuqinisekileyo bonana nogqirha wakho.
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