Ungawaqinisa Kanjani Amalunga Nemisipha Yenja Yakho

 Abanikazi bezinja abaningi bakhathazeka ngobuthakathaka be-ligament noma ukungazinzi kwamalungu esilwaneni sabo. Lokhu kuyiqiniso ikakhulukazi ezinjeni ezinkulu nama-giants, kanye nezinja ze-athletic, ama-articular-ligamentous amathuluzi azo angaphansi kwemithwalo esindayo. Indlela yokuqinisa amalunga nemigqa yenja?

Ihlelwa kanjani i-articular-ligamentous apparatus yenja?

Amalunga ayahluka ngokuma nangesakhiwo. Ukuma nokwakheka kwesihlanganisi kuhlobene nomsebenzi owenziwe, izici zincike engxenyeni yomzimba lapho amalunga atholakala khona. Isibonelo, lapho ugxuma, ukusunduza kwenziwa yimilenze yangemuva, futhi imilenze yangaphambili ithatha umsebenzi wokuncipha. Ukwakheka kwe-anatomical yejoyinti:

• indawo ye-articular.
• i-capsule ye-articular.
• umgodi ohlangene.

Abelana ngamajoyinti:

Ngokubonakala kwe-articular, inombolo yazo, izici, ubudlelwano, ku:

1. elula (ihlombe, inqulu),
2. eziyinkimbinkimbi (carpal, tarsal),
3. kuhlangene (indololwane),
4. eziyinkimbinkimbi (temporomandibular, amadolo).

 Ngokuvumelana nezindawo ze-articular kanye nokuma kwazo, okunquma inani lezimbazo zokuzungezisa, ku-:

1. uniaxial (ulnar, carpal, metacarpophalangeal, interphalangeal, tarsal),
2. i-biaxial (idolo),
3. i-multiaxial (ihlombe, i-hip).

Ukuhamba ngokuhlanganyela kuncike ebulilini kanye neminyaka yenja. Ukuhamba okukhulu kwabesifazane abasha.

I-Ligaments ihlukaniswe:

Ngomsebenzi:

1. Iziqondiso.
2. Ukugcina.

 Ngendawo:

1. I-Extracapsular.
2. I-Capsular.
3. I-Intracapsular.

Imigqa yizinza zamalunga. "Ukuphila" kwamalunga kuncike ekwakhiweni nasekubunjweni kwawo.

Kungani ukuhamba ngokuhlanganyela kuncipha ezinjeni?

Izizathu zokuncipha kokuhamba kwamalunga zingahluka.

1. Iminyaka yobudala iyashintsha. Kubalulekile ukutshala imali ekulondolozeni impilo yenja kusukela isencane, ngaphandle kwalokho izinkinga ezihlangene zizokhula ngokukhula.
2. Ukugqoka okuhlangene. Isibonelo, izinja - abagijimi abangochwepheshe abanohlelo lokuqeqeshwa olusebenzayo kakhulu basengozini, njengoba isimiso se-musculoskeletal singase singabi naso isikhathi sokululama. Futhi engozini kukhona izinja ezincane, kodwa ezikhuthele kakhulu, okuthi ngisho nasekhaya zihlale zigijima ukusuka ekhoneni kuya ekhoneni.
3. Ivolumu yemisipha enganele. Kufanele usebenze nge-muscle mass. Ngezinye izikhathi ivolumu ye-muscle ayakhiwe ngokwanele, futhi ngezinye izikhathi ayisakazwa ngendlela efanele.
4. Ukulimala okukhulu. Okokuqala, inja inikezwa imithwalo yokuvuselela, futhi kuphela lapho ukuhamba kokujoyina kukhuphuka ngenxa yeminye, imithwalo enzima kakhulu.
5. Izifo ezizenzakalelayo.
6. Izinkinga ze-neurological.
7. izifo ezibangelwa amagciwane.
8. Ukuvuvukala kwezicubu ezithambile.

Kungani kunengozi yokulimala kwe-ligament ezinjeni?

Lokhu kungenxa yezizathu ezi-2:

1. Ubuthakathaka bofuzo lwezicubu ezixhumeneyo. Yingakho kungamukeleki ukuqala ukuzalanisa izinja ngesethi engalungile yezitho. Ngeshwa, abalimi abaningi kanye nezindawo zokunakekela izingane abakunaki lokhu.
2. Ukungalungeli kwesistimu ye-musculoskeletal for imithwalo.

 Kungenzeka yini ukuthola izinkinga ngamajoyini ngenxa yokuntuleka kokwandiswa okufanele, ipulasitiki kanye nokunwebeka kwemigqa? Yebo! Ngesikhathi esifanayo, ukuzinza kwe-ligamentous apparatus kuqinisekisa impilo yamalunga. 

Izinto ezidala izinkinga nge-articular-ligamentous apparatus

1. Isisindo esiningi. Ngeshwa, abanikazi abaningi abaqapheli ukuthi isilwane sabo sikhulu kakhulu. Uma kunzima ukuzizwa izimbambo zenja yakho, sicela ubuyisele isisindo sesilwane sakho esivamile kwesijwayelekile!
2. Umsebenzi owedlulele.
3. Ukungajwayelekile kokuzalwa.

Yiziphi izinja ezidinga ukuqinisa i-articular-ligamentous apparatus?

1. Izinja zomngane.
2. Bonisa izinja.
3. Abasubathi.
4. Izinja ezindala.

Indlela yokuqinisa i-articular-ligamentous apparatus yenja?

1. Ukulungisa ukudla kwenja
2. Ukuthatha izithasiselo ezikhethekile.
3. Ukuvivinya umzimba. Kunezincomo ezijwayelekile zokuqinisa amalunga nemigqa yenja, futhi kukhona ukuzivocavoca kwamaphuzu.

Izincomo ezijwayelekile zokuqinisa amalunga nemigqa yenja

1. Zifudumeze ngaphambili iyiphi umthwalo ngokomzimba. Kungcono ukufudumala okuhle ngaphandle kokuzivocavoca kunokuzivocavoca okuhle ngaphandle kokufudumala.
2. Ukondleka okufanele.
3. Izinqubo ze-Physiotherapy. Isibonelo, i-massage, ukubhukuda noma i-articular gymnastics, njll.
4. Indlela yokuphila yeselula. Ukuhamba nenja yakho akukhona nje ukwenza wonke umsebenzi. Kodwa ngisho ne-free-range esebenzayo akuwona umthwalo, futhi kufanelekile ukungeza izivivinyo ezikhethekile zokuqinisa i-joint-ligamentous apparatus yenja.

Izinhlobo zemithwalo yokuqinisa amalunga nemigqa yenja

1. Ukuzivocavoca kwe-Aerobic: ukubhukuda, izinhlobo ezahlukene zokugijima, ukuhamba. Bathuthukisa ukunikezwa kwegazi emalungeni futhi baqinise imigqa (ikakhulukazi i-sprinting). Kodwa kunesixwayiso sokuphepha: ukuzivocavoca kwe-aerobic kunikezwa inja isikhathi esingaphezu kwe-1 ezinsukwini ezi-2, akudingekile ukuphoqa inja ukuba igijime ngemva kwebhayisikili nsuku zonke. Isistimu yenhliziyo yenja iyalulama emahoreni angama-48 ngemuva kokuzivocavoca. Ngokuqondene nokubhukuda, ubude besikhathi sokubhukuda okuyisidina akufanele budlule imizuzu eyi-10. Ukuze ugijime, thatha izindawo ezibamba ukushaqeka - futhi ubude bayo akumele budlule imizuzu eyi-15. Awukwazi ukugijima ku-asphalt! Ukuze unqume ukuthi ukuvivinya umzimba kwe-aerobic kwanele futhi akudluleli yini, ungakwazi ukukala ukushaya kwenhliziyo kwenja. Okokuqala, qopha ukuthi ukushaya kwenhliziyo yakhe kuphumule kanjani (lapho evuka futhi ebukeka esekhaya). Ngemva kwalokho, mnike umthwalo ukuze asheshise ngempela ukuphefumula kwakhe. Ngokushesha ngemva komsebenzi, kala futhi ulungise ukushaya kwenhliziyo futhi. Bese uqhathanisa lezi zindinganiso ezimbili, futhi uma lesi sakamuva singadluli esokuqala ngaphezu kuka-30%, khona-ke konke kuhamba kahle ngenhliziyo yenja. Uma umehluko ungaphezu kuka-30%, kungcono ukwenza i-ultrasound yenhliziyo uma kwenzeka. Ukuhamba kufanele kube yi-monotonous, ngesivinini esifanayo, ku-leash emfushane, okungenani ihora elingu-1 - ngaphandle kwalokho ngeke kube umsebenzi we-aerobic.
2. Ukwelula - kwandisa ububanzi bokunyakaza, kunciphisa ubuhlungu. Kunezinhlobo ezimbili zokwelula: okusebenzayo nokungenzi lutho. Khumbula ukuthi lapho welula ihlombe, i-paw ayikwazi ukukhishwa eceleni futhi ikhuphuke ngokuqinile, kuyadingeka ukuthi iminwe yenja ibheke ekhaleni - okungukuthi, i-paw ikhishwe kancane phakathi nendawo. Asikho isidingo sokulimaza inja ekunwetshweni, yima ngesikhathi lapho uzwa ukumelana, lungisa kule ndawo imizuzwana embalwa bese ukhulula i-paw. Ukwelula kuza ngemva kokufudumala, ukuze ungalimazi inja. Uma ukufudumala kwenziwa ngaphambi komsebenzi, khona-ke ukwelula kungemuva komsebenzi futhi kungaba yi-hitch.
3. Ukuqeqeshwa kwamandla - kuqinisa imigqa nama-tendon.

Izimiso zokuqeqesha amandla ukuze kuqiniswe i-joint-ligamentous apparatus yenja

• Ukucindezeleka okuqinile - ukungezwani kwemisipha isikhathi eside ngokungabikho kokunyakaza. Isibonelo, lokhu kumi endaweni engazinzile.
• I-Static dynamics - ukungezwani kwemisipha ku-motor amplitude. Kukhona idivayisi ekhethekile, njenge-expander tape, futhi ngokuyibeka ngendlela efanele kwelinye noma kwelinye isitho senja, ungaqinisekisa ukungezwani okuhle kwemisipha. I-expander tape kufanele isetshenziswe kuphela endaweni yesibuko (okufanayo ngakwesokunxele nangakwesokudla). Enye ingxenye yetheyiphu iboshelwe maphakathi ne-metatarsus yenja, enye iyindandatho emaphakathi yehhanisi ekubuneni kwenja.

 Kubalulekile ukukhumbula lokhu okulandelayo:

1. Ukuzivocavoca kwenziwa ngekhefu losuku olu-1.
2. I-Technique ibalulekile.
3. Ukuzivocavoca kufanele kuqondiswe.

Izibonelo zokuzivocavoca ezivela ku-static dynamics

Ukuqinisa izitho zangemuva zenja

• I-squat eqondile. Ukuphakama ngaphansi kwemilenze yangaphambili - azinzile akukho ngaphezu kwendololwane yenja. Ngaphansi kwemilenze yangemuva kunendawo ephansi engazinzile engahlukumezeki. Inja kufanele ihlale phansi ngaphandle kokukhipha izidladla zangaphambili emsamo. Kubaluleke kakhulu ukuthi imisipha yemilenze yangemuva ingaphumuli umzuzwana. Okusho ukuthi, siletha inja ukuze igweme ngangokunokwenzeka, kodwa ayihlali phezu komyalo othi "hlala" futhi ayilayishi izitho zayo zangemuva. Esigabeni sokuqala, kuzokwanela ukwenza lo msebenzi izikhathi eziyi-10 zilandelana, isikhathi esingu-1 ngosuku.
• Ukuslayida endaweni ethambekele. Inja ilele ngendlela efanele (okungukuthi, i-butt ayiwi kwesokudla noma kwesokunxele), futhi ufana nokuyidonsa phambili ngosizo lokwelapha. Kodwa ngesikhathi esifanayo, inja ayenzi umyalo othi "Crawl", yenza ukunyakaza okufushane kwe-amplitude ukuya phambili nangemuva ngaphandle kokuhlela kabusha izitho (zombili ngaphambili nangemuva). Kwanele ukwenza lo msebenzi izikhathi eziyi-10 zilandelana isikhathi esingu-1 ngosuku.
• Udonsela phambili ngemilenze yangemuva endaweni enganyakazi. Imilenze yangaphambili ingezansi endaweni engazinzile. Inja ihlezi endaweni ephakeme, futhi ngokuphatha uyayikhuthaza ukuba ifinyelele phambili, kodwa ngesikhathi esifanayo, ukuze ingehli esiteji. Kuhle uma inja ikwazi ukuluma ukwelapha esandleni sayo ngenkathi isebenza emhlathini, njengoba lokhu kuphinde kufinyeze imisipha yomhlane. Kodwa ungavumeli inja inwebe ngokugcwele i-hindquarters, njengoba umsila wayo uzobe uphakeme kakhulu, futhi lokhu kungaholela ezinkingeni zangemuva ekubuneni esikhathini esizayo.
• "Brook". Into encane ibekwa phansi noma i-adhesive tape inamathiselwe ukuze umlenze owodwa wenja ulingane nobubanzi. Inja kumele idlule ibeke zonke izidladla ezi-4 kule nto, okungukuthi emgqeni owodwa. Ezinjeni, lokhu kunzima kakhulu, kodwa lo msebenzi usebenza kahle kuwo wonke ama-articular-ligamentous apparatus azo zonke izitho. Inja akufanele igijime, kodwa ihambe kancane ngokwanele.
• Ukugibela izitebhisi eziphakeme. Ngenja encane, izinyathelo ezijwayelekile zanele, kodwa inja enkulu, lesi sinyathelo kufanele sibe sikhulu izikhathi ezingu-2. Konke kwenziwa ngesivinini esincane. Inombolo yezinyathelo ayinqunyelwe, kodwa kuyadingeka ukubheka isimo senja, ukwandisa umthwalo kancane kancane.

 Lezi zivivinyo eziyinkimbinkimbi zingenziwa nsuku zonke: zithinta imigqa ehlukene. 

Ukuqinisa izitho zangaphambili zenja

• Ukujima. Inja imile, bese uyidonsela phansi ngokuyithokozisa, bese udonsa ubumnandi phansi uyisuse enjeni. Okusho ukuthi, ngenxa yalokho, inja yelula iye phambili naphansi nge-engeli engaba ngu-45 degrees. Inja akufanele ilale. Indololwane kufanele ihambisane nomzimba, futhi inja kufanele igibele esifubeni. Ama-push-ups kufanele abe mfushane, amplitude, imilenze yangaphambili akufanele inwetshwe ngokugcwele.
• “Fihla.” Izidladla zangaphambili zenja zisendaweni ephakanyisiwe. Futhi ngomyalo othi "Fihla" uqala umlomo wenja phakathi kwalolu buso nomzimba wenja, kuyilapho izidladla zihlala ziphakeme. Inja kufanele igibele emilenzeni yangaphambili futhi, njengokungathi, ibhukule phansi.
• Khothama. Izinja eziningi, ngisho nalezo eziqeqeshelwe ukukhothama, azikwazi ukugcina lesi sikhundla futhi ziwe ngemilenze yazo yangemuva. Futhi kuyadingeka ukulungisa inja kulesi sikhundla.
• Donsela phezulu. Inja imile, futhi ngosizo lwempatho siyidonsa iqonde phezulu ukuze umugqa oqondile ugijimele phansi ukusuka ekhaleni eduze kwentamo, isifuba kanye nemilenze yangaphambili. Kulokhu, inja kufanele ilume ukwelapha, isebenze umhlathi futhi isebenze ngemuva.
• "Sakaza".
• Ukunikeza izidladla ngokushintshana endaweni ethambekele. Inja kufanele iphakamise indololwane phansi, okusho ukuthi ihlombe kufanele lisetshenziswe kahle.

Ukuqinisa umgogodla wenja

• Idonsa ngamaphoyinti angu-3 endaweni engazinzile. Inja imi entweni engazinzile enazo zonke izitho ezi-4, futhi uyelula kancane ngokuphatha ngamaphuzu angu-3: nge-engeli engu-45 degrees phezulu ngokuhambisana nephansi nge-engeli engu-45 degrees phansi.

Ukuphepha Kokuzivocavoca

1. Azikho izindawo ezishelelayo.
2. Ukuqonda umbuso wokushisa wemvelo. Yiqiniso, uma kushisa kakhulu ngaphandle, akufanele wenze noma yikuphi ukuvivinya umzimba ukuze ungaphazamisi i-thermoregulation yenja.
3. Ukuqapha isimo senja. Ngokwesibonelo, umuntu angase angazi ukuthi isifo senja siyaqhubeka futhi aqhubeke engayinaki impilo yamalunga ayo kuze kube yilapho kuhlaselwa ubuhlungu obukhulu.