Imisipha ye-Quadriceps yethanga - isakhiwo, ukulimala, ukuzivocavoca

Ngokuvumelana nomsebenzi walo, Ibhodi Lokuhlela le-MedTvoiLokony lenza yonke imizamo yokuhlinzeka ngokuqukethwe kwezokwelapha okuthembekile okusekelwa ulwazi lwakamuva lwesayensi. Ifulegi elengeziwe elithi "Okuqukethwe Okuhloliwe" libonisa ukuthi i-athikili ibuyekezwe noma yabhalwa udokotela ngokuqondile. Lokhu kuqinisekisa okuyizinyathelo ezimbili: intatheli yezokwelapha kanye nodokotela basivumela ukuthi sinikeze okuqukethwe kwekhwalithi ephezulu ngokuhambisana nolwazi lwamanje lwezokwelapha.

Ukuzibophezela kwethu kule ndawo kuye kwathakaselwa, phakathi kokunye, yiNhlangano Yezintatheli Zezempilo, eyaklomelisa Ibhodi Lokuhlela le-MedTvoiLokony ngesihloko sokuhlonipha esithi Umfundisi Omkhulu.

Imilenze emihle futhi ebunjiwe ayilona iphupho labesifazane kuphela. Wonke umuntu ufuna ukugqoka izikhindi noma isiketi ehlobo ngaphandle kokucindezeleka noma amahloni. Ngaphandle kwezizathu zobuhle, imilenze iqala futhi isekela wonke umzimba, ngakho-ke kubaluleke kakhulu ukuyigcina isesimweni esihle. Imisipha ye-quadriceps yakhiwe kanjani futhi isetshenziswa kanjani?

Imisipha ye-Quadriceps yethanga - isakhiwo

Imisipha ye-Quadriceps yethanga ephambi kwesitho esingezansi. Njengoba igama liphakamisa, iqukethe amakhanda amane anama-trailer ahlukene aqalayo kanye nama-trailer esiphetho avamile. Phakathi kwamakhanda amane okukhulunywe ngawo ngenhla, sihlukanisa umsipha we-rectus wethanga, umsipha omkhulu we-lateral, umsipha omkhulu ophakathi nendawo kanye nomsipha omkhulu ophakathi. I-rectus muscle yethanga iwukuqondisa idolo elihlangene futhi i-flexor kanye ne-abductor ye-hip joint. I-muscle enkulu ye-lateral i-extensor ye-knee joint, kuyilapho i-muscle enkulu ephakathi idlulisela umlenze ophansi endaweni ehlangene yamadolo, njengoba kwenza umsipha omkhulu we-medial. Ngaphezu kwalokho, ingxenye imisipha ye-quadriceps ingabhekwa njengemisipha ye-articular yamadolo. Wonke amakhanda ahlanganiswe ne-patellar ligament futhi awazungezile, ngenxa yokuthi idolo liqiniswa ngokuqinisa i-capsule ehlangene.

Imisipha ye-Quadriceps yethanga Inhloso yayo ukuvumela ukuguquguquka ekuhlanganyeleni kwe-hip, kanye nokuzinzisa idolo endizeni ye-sagittal. Kuyi-extensor eqinile yejoyinti lamadolo. Ngenxa yalokho, singakwazi ukugxuma, ukugijima nokuzivocavoca kalula. Amathanga aqinile futhi aqinile asiza ekuphileni kwansuku zonke ngenkathi ehamba, ngoba asizizwa sikhathele kakhulu.

Imisipha ye-Quadriceps yethanga - ubuhlungu

Izifo ezithintayo imisipha ye-quadriceps yethanga, ngokuyinhloko ubuhlungu bobukhulu obuhlukahlukene. Kubangelwa umsipha ogcwele kakhulu noma oweluliwe ngenxa yokuzivocavoca okuthile noma ukuhamba kanzima kakhulu. Esigabeni sokuqala, uma i-off-off ukuphumulaama-painkiller, ama-compresses abandayo kanye nokuphumula kufanele kulethe impumuzo. Uma ukuphumula ziba zimbi kakhulu noma ziphikelele, bona udokotela wakho ozonquma ukuthi umsipha weluliwe noma udabukile usebenzisa i-ultrasound scan. Ezimweni eziyinkimbinkimbi kakhulu, ukuvuselelwa noma ngisho nokuhlinzwa kungase kudingeke, okulandelwa ukuvuselelwa.

Ungakwazi ukuvikela ithanga lakho ekulimaleni nge-OS1st QS4 Thigh Compression Bandage, eqinisa ithanga, enciphisa ukuvuvukala nobuhlungu, futhi esekela ukululama.

Imisipha ye-Quadriceps yethanga - izivivinyo

Ukuze uvimbele ubunzima kanye nobuhlungu bemisipha nezinhlungu, kufanele uzivocavoce njalo umzimba na imisipha ye-quadriceps yethanga. Eziphumelela kakhulu ziyi umzimba kwenziwa ekhaya, ngoba nezinye izingxenye zomzimba nazo zihilelekile. Isampula umzimba, okusiza ukugcina imisipha isesimweni esihle:

  1. Amaphaphu. Hlala ngokuhlukana kancane ubeke izandla okhalweni. Thatha igxathu eliya phambili ngangokunokwenzeka, gobisa umlenze wakho uwubhekise phansi, bese ubuyela endaweni yokuqala futhi wenze okufanayo ngomunye umlenze. Phinda umsebenzi izikhathi eziningana.
  2. Ama-squats. Yima ngobumnene izinyawo zakho ziqondane. Nweba izingalo zakho ziqonde phambi kwakho ukuze zenze i-engeli engama-degree angama-90 ngomzimba wakho. Phusha izinqe zakho emuva, donsa amahlombe akho ndawonye bese wenza i-squat. Qinisekisa ukuthi amadolo akho awekho phambi kwezinzwane zakho.
  3. Isihlalo esiphezulu. Ncika ngodonga futhi ubeke izinyawo zakho ngokuhlukana. Slip phansi odongeni ukuze imilenze ibe engeli ye-90 degree futhi yakha okuthiwa isihlalo esiphezulu. Bamba imizuzwana embalwa bese uqondanisa.
  4. I-steppe. Uma unenkundla ebizwa ngesinyathelo, ungayisebenzisa kulo msebenzi, kodwa uma ungenayo ekhaya, ungasebenzisa izitebhisi. Yima ngaphambi kwesitebhisi / izitebhisi ubheke kancane, bese wehla uphinde wehle ngokushintshana ngonyawo olulodwa nolunye.
  5. Umlenze uyanyakaza. Yima uqonde. Umlenze owodwa, uqonde emadolweni, phakamisela ohlangothini ngangokunokwenzeka. Bamba imizuzwana embalwa bese wehlisa umlenze endaweni yawo yasekuqaleni. Yenza okufanayo ngomunye umlenze. Bese ushintsha isiqondiso sokushwiba kwakho - phusha umlenze wakho oqondile uhlehle. Phinda umsebenzi, uguqule izikhombisi-ndlela izikhathi eziningi. Uma ungakwazi ukugcina ibhalansi yakho, ungabambelela kokuthile.

Lezi ezinye zezinto eziyisisekelo Ukuvivinyaongakwenza ukuze uqinise imisipha yethanga. Kuye ngokuthi yimuphi umphumela esifuna ukuwufinyelela, kancane kancane singenza kube nzima umzimbangokungeza imithwalo. Ungakwenza umzimba Ngosizo lwamabhande okuqina anemibala ekhethekile, enikeza ukuphikiswa okuthile, kodwa ayinzima kakhulu, ungasebenzisa futhi izisindo ezikhethekile. Sicela uqaphele ukuthi kokubili ngaphambi nangemuva umzimba kuyadingeka ukwelula imisipha. Lokhu kuvimbela ubuhlungu futhi kusheshisa ukuvuselelwa kwemisipha ngemva komzamo owengeziwe.

shiya impendulo