Iisethi zozuko zizenzeke ngokulula eziza kunceda ukuphucula izicathulo zomzimba kunye nokomeleza izihlunu ezinobungozi . Iimpawu eziqinileyo ezinokuncedisa ekunweleni kwenyusa kunye nokuzinza kokubambisana. Ezi zixhobo zinenzuzo kakhulu kwizigulana eziye zaguqa idolo okanye zenyuka ukutshatyalaliswa ngokutsha kunye nangemva kokuphulwa kwezinto eziphantsi . Naliphi na ixesha ongenasiphako kwaye uvalelwe embhedeni-njengesibhedlele-lixesha elifanelekileyo lokuqwalasela ukwenza iisethi ze-gluteal.
Kutheni iisitifiketi zozuko zibalulekile emva kokuhlinzwa
Xa utyunjelwe, unokufuneka uchithe iintsuku ezimbalwa zokuhlaziya. Ngamanye amaxesha emva kokuhlinzwa okugqithisileyo, njengokuhlinzwa komzimba , i-knee epheleleyo, okanye ukutshintshwa kwe-hip totally, awukwazi ukuhamba kakuhle kakhulu. Xa kwenzeka le nto, unokufumana ingozi enkulu yokwenza i-clot yegazi ebizwa ngokuba yi-vein thrombosis (DVT). Ukuba i-DVT idibanisa emithanjeni yakho, inokuya kwimiphunga yakho ibe yingozi.
Ukwenza isenzo kunye nokuphumla kwezihlunu zakho kunokunceda ukugcina igazi lihamba ezinqeni nasemilenzeni. Imifanekiso yakho ibe yimponges; ukuzicima kukunceda ukuphucula ukuhamba. Yiyo eyenzekayo xa wenza i-glute set. Ukuxhamla amaqatha akho phezulu nangaphantsi kunokunceda ukugcina igazi lihamba kwimilenze yakho ephantsi.
Emva kokuhlinzwa kwe-hip, unokufuneka ukuba wenze iisethi ze-gluteal ukuqala ukuzithoba ngobumnene izihlunu zakho ukuba ugqirha wakho kufuneka azenzele ukuze afike kwi-hip yakho.
Awukwazi ukunyanzelisa ngentshutshiso yakho i-Glute muscle, kodwa ukwenza amancinci amancinci angakunceda ukuqala ibhola yokuqhawula nge-hip rehab yakho.
Indlela yokwenza izikhwama zozuko
Iisethi zozuko zilula ukuzilolonga. Hlola kunye nogqirha wakho okanye umgulana wenyama ngaphambi kokuba uqale le-okanye nayiphi na inkqubo yoqeqesho-ukuqinisekisa ukuba umsebenzi ukhuselekile ukuba wenze.
Ukuze wenze isisindo esilumkileyo, landela la ma nyathelo alula:
- Uxoxe emhlane wakho ngamadolo akho e-angle-10-degree-degree
- Cwenga ndawonye imisipha yakho
- Ubambe imizuzwana emihlanu
- Phola
- Phinda kwakhona amaxesha alishumi
- Yenza ezintathu iisethi zeeshumi, kathathu ngosuku
Gcina ukhumbule ukuba kufuneka umise ukusebenza xa uvakalelwa intlungu ephakamileyo kwimilenze yakho okanye emilenzeni. Ukuba oko kwenzeka, khangela ugqirha okanye umgulana wenyama. Intlungu ebuhlungu ingaba ngumqondiso wokulimala okanye ingxaki enokufuna ingqalelo ugqirha wakho.
Ukwandisa Umngeni
Unokwenza umceli ohlukeneyo kumsebenzi wokubeka umlenze ngokwenza izilungiso ezimbalwa. Okokuqala, zama ukucima izihlunu zakho ngokukhawuleza kwaye ubambe imizuzwana embalwa. Emva koko udibanise umncinci omncinci, kwaye unqabile kodwa ungeke ukwazi ukugubha i-glutes yakho. Phula kancane. Unokuphinda ukulandelelanisa ukuphindaphinda kweshumi ukuya kwe-15.
Enye inguqu ukucoca kunye nokukhulula ukukhawuleza kwakho ngokukhawuleza. Izisipha zakho zesikhumba zisebenza ngokukhawuleza kunye nokuphucula, kwaye ukulinganisa lolu hlobo lwenqabana kunokunceda uqalise uqalise iiseshoni zakho zokuhlaziya kunye nokudala imeko esebenzayo apho izihlunu zakho zisebenza khona. Ngokuguqula iisethi zakho zokuziguqula, umzimba wakho uya kuhlala ucelomngeni kwaye unako ukufumana inzuzo ephezulu kwiiseti ezigugu.
Xa iisethi ze-gluteal zilula ukwenza, ungase ufune ukuqhubela phambili ekuqiniseni ukuqina kwe-hip. Ukuzivocavoca njengamabhuleji kunye nokunyaniseka komlenze ophakanyisiweyo kungakunceda ukuphucula amandla akho emisipha. Oku kunokunceda ukuphucula ukuhamba kwakho kwebhedi , ukuhamba, kunye nokuhamba ngokubanzi komsebenzi.
ILizwi
Iisethi zozuko ziba lula ukuzivocavoca ukuze ufumane i-hip rehab yakho ngendlela efanelekileyo. Ukugcina izikhwepha zakho ezinamandla zikhokelela ekunyuseni ukunyuka, kwaye ukuzithokozisa kunokukunceda ukuba ungabandezeleka kwi-DVT emva kokuhlinzwa okanye ngexesha lokulala lokulala. Hlola kunye nogqirha kunye nomgulana wenyama, kwaye ufunde indlela yokwenza usebenziso lwakho lokubeka umlingo ukuze uhlale unamandla.