Ukujongana nomsila odibeneyo wodonga lwesisu
Umxube wesisu esiswini, obizwa ngokuba ngumsizi wesisu esiswini, ukulimala kwesinye sezihlunu zodonga lwesisu. Uxinzelelo lwe-muscle lubonakala xa isistim isondele kakhulu. Xa oku kwenzekayo iimbumba ze-muscle ziqhekekile. Ngokuqhelekileyo, ubunzima bubangela iinyembezi ezincinci ngaphakathi kwimizimba, kodwa ngezinye iinkqubo, kwingozi eyingozi, i-muscle ingakwazi ukuphuka kwi-attachment yayo.
Amathumbu eWunddom
Udonga lwesisu lenziwe ngamathambo amaninzi, kuquka:
- I-Rectus i-abdominis iyimisipha ngaphezu kwesisu esisinika "ukubonakala kwimiba emithandathu" xa iphuhlisiwe kakuhle.
- Ukungqinelana kwangaphakathi nangaphandle kugoba macala omzimba kwaye kukuncedise ukugoba.
Izibonakaliso zengxakatho yesisu
Izifo zesisu zomzimba zivame ukubangela intlungu ngokukhawuleza kwindawo yokulimala. Kunokuba nzima ukuguqulela i-muscle ngenxa yale ntlungu. Esinye isibonakaliso esivamile sisisifo se-muscle ye-muscle emele. Ngokuqhelekanga, ukuvuvukala kunye nokulimala kunokubangelwa kukulimala kwemisipha.
AmaBakala okuBunzima
Imiqolo yesisu yomzimba isalathiswa ngokuxhomekeka kobunzima:
- IBakala I (Elimnene): Ukukhathazeka okubuhlungu, kaninzi akukho khubazeka. Ngokuqhelekileyo akawuthinteli umsebenzi.
- Ibanga lesi-II (elincinci): Ukungahambi kakuhle, kunokunciphisa amandla okwenza imisebenzi efana ne-crunches okanye ukunyakaza okuhambayo.
- IBanga III (Ukhulu): Ukulimala okukhulu okungabangela intlungu ngemisebenzi eqhelekileyo. Amaxesha amaninzi izigulane zikhalaza nge-spasm muscle kunye nokutyumza.
Unyango lweeNgqumbo zesisu
Ukunyanga kwengxaki yesisu esiswini kuya kunzima. Akukho ndlela yokuqhawula isisu kwaye akunakwenzeka ukuba uphumule ngokupheleleyo le misi.
Oko kwathiwa, inyathelo elibalulekileyo emva kokuba ugcine isisu seesisu esisemzimbeni kukuvumela ukuba imisipha ipholile phantsi ukuze ukuvuvukala kunganciphise. Ukuphepha ukuzilolonga ukuvumela ukuba isisulu esilimazile ukuphilisa kubalulekile. Imisebenzi eyenza intlungu okanye ukugawula izidumbu zesisu kufanele kuphetshwe.
Ukwelula ngobumnene kunceda, kodwa akufanele kube buhlungu. Ukuchithwa ngokugqithiseleyo kunokuba yingozi, kwaye kwandula ukucotha inkqubo yokuphilisa. Faka isicelo seqhwa kwindawo eyalimala kwisigaba esiphambili (iiyure ezingama-48 zokuqala emva kokulimala), emva koko emva kwemisebenzi. Ngaphambi kwemisebenzi, ukushisa okunyamekileyo kunokukunceda ukukhulula isisu.
Nini Ukufuna Uncedo Lwezonyango
Ukuba unempawu zesifo esiswini esiswini, kufuneka uhlolwe unyango olufanelekileyo. Ukuba izinto eziqhelekileyo zemihla ngemihla ezifana nokuhamba, ukuhlala, okanye ukulala ziphazamiseka ngenxa yengozi yakho, ngoko kufuneka ube nokulimala okuhlolwe ngugqirha.
Ukuba awuqinisekanga ukuba unesisu esiswini okanye iimpawu azikhawulezi ngokusombulula, ngoko kufuneka uhlolwe. Oogqirha kunye neengcali zomzimba bangakunceda ekukhokelweni kunyango onokukhawuleza ukubuyiswa kwakho. Abanye abantu bafumana unyango olunjenge-ultrasound, i-massage yokwelapha, kunye nokuzivocavoca okuthe ngqo kunceda.
Umele ubone ugqirha wakho ukuba aqinisekise ukuba ngaba kuyafaneleka yini imeko yakho.
> Umthombo:
> Iidla JS, iBedi A, Williams PN, iDodson CC, Ellenbecker TS, Altchek DW, Windler G, iDines DM. Ukulimala kweTennis: i-epidemiology, i-pathophysiology, kunye nonyango. Umbhalo we-American Academy of Orthopedic Surgeons . Ngo-2015 uMar; 23 (3): 181-9.