Ama-Push-ups ayindlela enhle yokwengeza esimisweni sakho sokuqeqesha, njengoba esebenza imisipha kuwo wonke umzimba wakho. Lokhu kunyakaza kugxile emzimbeni wakho ongenhla, ukusebenza esifubeni sakho, izingalo, kanye nomhlane ongaphezulu, kodwa futhi kuhlanganisa imisipha yakho eyinhloko neyomlenze ngokubamba indawo yepulangwe eqondile. Ubuhlungu bemisipha, ikakhulukazi uma ungajwayele ukwenza lo msebenzi, kuvamile; nakuba kungafanele kube kwezinye izindawo, njenge-rotator cuff.
Uma ubuhlungu bungaqali ukushabalala ngemva kwezinsuku ezimbalwa, kungase kube uphawu lokulimala okubi kakhulu. Ubuhlungu behlombe obuvela kuma-push-ups bungenzeka ngenxa yokunyakaza okuphindaphindiwe kwama-push-ups, ikakhulukazi uma kwenziwa ngokungalungile. Lokhu kungafaka ingcindezi ku-rotator cuff futhi kubangele ukulimala.
Iyini i-rotator cuff?
Leli yigama elisetshenziselwa ukuchaza iqembu lemisipha emine yamahlombe. Yakhiwe yi-supraspinatus, infraspinatus, subscapularis, kanye ne-teres minor. Le misipha inamathisela ihlombe lehlombe ku-humer. I-rotator cuff idlala indima ebaluleke kakhulu ekugcineni i-humerus ngaphakathi kwesokhethi le-scapula ngesikhathi sokunyakaza. ukunyakaza kwehlombe. Ngenkathi ifaka isandla kulokhu kuzinza, kubalulekile futhi ukuqaphela ukuthi ayikhiyi ikhanda le-humeral endaweni, nokuthi izinga elithile lokuhumusha (ukunyakaza) kwekhanda le-humeral phakathi nemisebenzi efana nokwelula ngemuva kunempilo ngokuphelele.
Imisipha ye-cuff inamaphuzu ahlukene okunamathiselwe ku-scapula kanye ne-humerus, ngakho-ke ingakwazi ukusebenza njengeqembu lemisipha uma kuziwa ekuzinziseni, kokubili ngokubambisana nakancane. Isibonelo, kuyaziwa ukuthi yonke imisipha emine isebenza cishe ngokulinganayo ekuthunjweni kwehlombe, nokho i-supraspinatus isebenza ngokuphawulekayo ngaphezu kwe-subscapularis ekuguqukeni phambili.
Ziningi izindlela ongenza ngazo oyisilonda le cuff, kanye nemvelo yokulimala kwakho kungase kube enye yezindlela esinquma ngazo ukuthi maningi kangakanani ukulimala kwakho. Ukulimala kwehlombe kwangaphambilini kanye nobunye ubuhlungu obuqhubekayo, njengobuhlungu obuphansi emuva, kuye kwaboniswa ukuthi yizici ezinkulu ezandisa amathuba okuthuthukisa ukulimala kwe-rotator cuff. Lapho abantu beba nokulimala kwe-cuff, izikhalazo ezivame kakhulu abantu ababa nazo ubuhlungu kanye nokungakwazi ukwenza imisebenzi evamile yokuphila kwansuku zonke. Lokhu kungenxa yokuthi iqembu le-rotator cuff libaluleke kakhulu ekuhambeni kwehlombe kanye nokubekezelelana komthwalo wehlombe, okuyikhono lehlombe lokuthwala isisindo noma ukudonsa amandla.
Izinhlobo Zokulimala Kwe-Rotator Cuff
I-Rotator cuff yenziwe imisipha emine nemisipha enamathela empahleni yehlombe, engalweni engenhla, nezimbambo. Lawa ma-tendon asiza ukuzungeza kwamalunga ehlombe.
i-tendinitis ne-bursitis
La i-tendinitis Ukulimala kwe-Rotator cuff kuwukulimala okuvamile. Ukuvuvukala komunye wemisipha ehlangene ehlombe. Ukuvuvukala kungabangela ukuthi imisipha ibe buthakathaka futhi ekugcineni iholele ekuqhekekeni kwe-tendon. I i-bursitis ubuhlungu behlombe ukuvuvukala koketshezi olugcoba imisipha ye-rotator cuff.
Ngaphezu kwama-push-ups, ezinye izinhlobo zokunyakaza okuphindaphindayo nazo zingalimaza i-rotator cuff, njengokubhukuda, umsebenzi wokwakha, nokudweba. Ukunyakaza okungazelelwe noma okungalungile, njengokudonsa ngenkathi udlala imidlalo noma ukuqala umshini wokugunda utshani, nakho kungabangela ukulimala.
Izinyembezi
Ukudabuka okuyingxenye noma okuphelele ku-tendon ehlanganisa imisipha nethambo kungase kwenzeke ngenxa yokunyakaza okuphindaphindiwe. I-tendonitis engalashwa ingaholela nasekudabukeni kwe-tendon. I-cuff ye-rotator edabukile ibangela ubuhlungu, ubuthakathaka, nokungakwazi ukuhambisa ingalo ngokukhululekile phakathi nohlu lwayo olugcwele lokunyakaza. Kuvame ukuba buhlungu uma sizama ukuphakamisa nokuzungeza ingalo ngaphezu kwekhanda.
Ezimweni eziningi, imisipha ephukile iqala ngokuphuka. Njengoba umonakalo uqhubeka, i-tendon ingadabula ngokuphelele, ngisho nalapho yenza ama-push-ups.
Ukuphindaphinda ukunyakaza kwehlombe okufanayo ngokuphindaphindiwe kungagcizelela imisipha ye-rotator cuff kanye nama-tendon. Imisebenzi eminingi nemisebenzi yejwayelo nakho kungabangela izinyembezi zokusebenzisa ngokweqile, ezingenziwa zibe zimbi nakakhulu ukuqeqeshwa okwengeziwe komzimba okuphezulu. Ngaphezu kwalokho, kungenzeka futhi uma ukunikezwa kwegazi kumathenda e-rotator cuff kuncipha.
ukuncinza
Ukufakwa kwamahlombe, okuyimbangela evamile yobuhlungu behlombe, kwenzeka lapho i-rotator cuff ihlikihla noma ibamba amathambo ehlombe. Ukungena kwehlombe kubangela ubuhlungu obuqhubekayo njengoba imisipha ilimala futhi ivuvukale. Futhi, uma kushiywe kungalashwa, ukufakwa kungaholela ezinyembezini ze-rotator cuff.
Ukuvuvukala kunciphisa isikhala esizungeze i-rotator cuff, kubangele ukuthi iguqe ngokumelene ne-acromion. Ukuhlikihlwa kwamathenda e-rotator cuff kubangela ukuvuvukala, kuqhubeke kunciphise isikhala ngaphansi kwe-acromion. Kwezinye izimo, i-bone spurs ethanjeni le-acromion ingaba nomthelela ekungeneni ngokuqhubeka nokunciphisa isikhala lapho i-rotator cuff ihlala khona.
Kutholakala kanjani ukulimala?
Uma uzwa ubuhlungu ehlombe noma engalweni engenhla futhi buhlala isikhathi esingaphezu kwesonto, bona udokotela wakho. Ubuhlungu be-Rotator cuff ngenxa yokuphusha kungase kube ngenxa yokulimala okungaba kubi kakhulu futhi kuhlale iminyaka uma kungaxilongwa kahle futhi zelashwa. Udokotela wakho uzokwenza ukuhlolwa ngokomzimba futhi akucele ukuba wenze ukunyakaza okuhlukahlukene ukuze uthole indawo yokulimala. I-MRI noma i-X-ray nayo ingadingeka.
Odokotela basebenzisa umlando wezokwelapha, ukuhlolwa ngokomzimba, nezikena zezithombe ukuze bahlole ukulimala kwe-rotator cuff. Bangabuza mayelana nezinto ezithinta umzimba emsebenzini ukuze bathole ukuthi ingabe othile usengozini enkulu yesifo esiwohlokayo.
Izophinde ihlole i ububanzi bokunyakaza namandla engalo. Ngisho nezimo ezifanayo, njenge-pinched nerve noma isifo samathambo, ngeke zisakwazi. Ukuskena kwezithombe, njenge-a ithambo scan, bayakwazi ukubona noma yikuphi ukuqubuka kwamathambo. Lezi zitshalo ezincane zamathambo zingagudla i-rotator cuff tendon, okubangela ubuhlungu nokuvuvukala. Kwezinye izimo, imaging resonance magnetic (MRI) noma ama-ultrasounds. Lezi zihlola izicubu ezithambile, okuhlanganisa imisipha nemisipha, ezingasiza ekuboneni izinyembezi.
Ikuphi ukwelashwa okukhona?
I-Tendonitis ingaqhubekela phambili ekukhaleni kwe-rotator cuff, futhi lokho kulimala kungase kube kubi ngokuhamba kwesikhathi. Kubalulekile ukufuna ukwelashwa ngokushesha ngangokunokwenzeka ukuvimbela ukulimala ukuthi kuqhubeke.
Ezimweni eziningi, ukwelashwa kuthatha amasonto amane kuya kwayisithupha, nakuba kungase kuthathe isikhathi eside, kuye ngobunzima bokulimala. Izinketho zokwelapha zingabandakanya ukuphumula, izidakamizwa ezingezona ukuvuvukala, imijovo ye-corticosteroid, nokwelashwa ngokomzimba. Ezinye izinyembezi zingadinga ukuhlinzwa ukuze kulungiswe ukulimala.
Abantu abaningi abanokulimala kwe-rotator cuff banobunzima bokulala, kodwa ubuhlungu ebusuku kungancishiswa ngezinyathelo ezimbalwa ezilula. Zama ukufaka u-icing ehlombe lakho imizuzu engu-15 kuya kwengu-20 futhi uphuze izidakamizwa ezingezona ukuvuvukala, njenge-ibuprofen, ngaphambi kokulala ukuze usize ukukhulula ubuhlungu. Ngisho nokuthola indawo yokulala kungasiza ekuphumuleni.
Impela ukwelula nokuzivocavoca Bazosiza ukukhulula ubuhlungu futhi baqinise i-rotator cuff. Xhumana nodokotela wakho noma umhlinzeki womzimba ngaphambi kokwenza noma yikuphi ukuvivinya umzimba ngokulimala kwe-rotator cuff. Ukwelashwa okungahlinzeki kuthuthukisa izimpawu cishe kumaphesenti angu-50 abantu abanokulimala kwe-rotator cuff.
Ochwepheshe babonisa ukuthi isikhathi sokuhlinzwa asithinti imiphumela. Lokhu kusho ukuthi uma unokulimala kwe-rotator cuff, udokotela wakho cishe uzozama izindlela ezingezona zokuhlinza kuqala ukuze aqiniseke ukuthi akukho ukwelashwa okuzokuthuthukisa.
Ukuvimbela ukulimala lapho wenza ama-push-ups
Abasubathi kanye nabantu abanemikhuba edinga ukusetshenziswa kwehlombe kufanele bathathe ikhefu njalo. Lokhu kunganciphisa umthwalo ehlombe. Ukuzivocavoca ukuqinisa ihlombe nokukhuthaza ukunyakaza okuhlukahlukene nakho kungasiza. Endabeni yobuhlungu behlombe, ukusebenzisa iqhwa endaweni ethintekile kungasiza ekunciphiseni ukuvuvukala. Gcoba umbozwe ngendwangu imizuzu engaphezu kweyi-10 ngesikhathi. Le misebenzi ingasiza futhi ukuvimbela ukulimala kabusha.
Ifomu elifanele lizosiza ukuvimbela ubuhlungu behlombe kusuka kuma-push-ups:
- Qala endaweni yepulangwe. Izandla zakho kufanele zibe ngaphansi kwamahlombe akho izingalo zakho ziqondile. Sizobeka izandla zethu ububanzi behlombe ngokuhlukana phansi. Ukuwabeka kude kakhulu namahlombe kungaholela ekulimaleni.
- Qondisa imilenze yakho futhi ugcine umzimba wakho uqondile nomgogodla wakho usesimweni sokungathathi hlangothi.
- Gobisa izindololwane zakho ukuze wehlise isifuba sakho eduze naphansi.
- Qondisa izindololwane zakho ukuze uphakamise umzimba wakho ubuyele endaweni yokuqala.
- Njengoba wenza i-pushup, gcina umgogodla wakho uqinile futhi uqondile. Ungavumeli umhlane wakho ugobe noma izinqe zakho ziphakame.
Ukusunduza phezulu ngokushesha okukhulu noma ukuya phansi kakhulu ngokuma kwendololwane okungalungile kungabangela ukujikeleza kwangaphandle okwedlulele ehlombe lakho futhi kube nomthelela ezinkingeni ze-rotator cuff. Yenza ukunyakaza kube bushelelezi ngangokunokwenzeka ukuze ugweme ukugoqa ihlombe lakho.
Uma ungekho esimweni noma uqala nje ukusunduza esimisweni sakho sokuzivocavoca, qala ngokuphindaphinda okuphansi njengoba wakha amandla. Ungazama futhi ukuhlukahluka kwe-push-up, njengokusunduza odongeni. Kunconywa ukwazi imikhawulo. Uma amahlombe akho eqala ukuba buhlungu ngemva kokwenza inani elithile lokusunduza, kungcono ukuhlehla uzame ukuya enanini elithile lokuphindaphinda esikhundleni sokumane uziphushe.
Kufanele sikhumbule ukuthi kuzothatha isikhathi. Nakuba abanye abantu bezama ukwenza ama-push-ups ngokushesha ngangokunokwenzeka ukuze badlule kuwo, lokhu kungaholela ekumeni okungalungile, okwandisa ingozi yokulimala kwe-rotator cuff.
Amaphutha amakhulu
Indlela yokuphusha kahle inomthelela omkhulu ebuhlungu behlombe nokulimala. Uma uzwa i-twinge emahlombe akho ngemva kwamasethi ambalwa, kungenzeka ukuthi wenze iphutha elilodwa kulawa alandelayo.
izindololwane ziphumile
Abantu abaningi bagoba izindololwane zabo njengoba behlisa izifuba zabo phansi. Uma ubhekwa phezulu, umzimba ubungafana nohlamvu T. Lokhu kubeka ingcindezi eyeqile ngaphambili kwehlombe futhi kungabangela ubunzima ku-deltoid yangaphambili yangaphambili.
Abanye baletha izindololwane zabo eduze kwemizimba yabo ukuze zenze uhlamvu I. Le ndawo iphinde ibeke isisindo esiningi kakhulu ngaphambili ehlombe, okungaholela ekulimaleni ngokuhamba kwesikhathi. Umgomo kufanele kube ukwenza u-A, uvumele izindololwane zinwebe ngokudayagonali ezinhlangothini njengoba wehla.
amabhibhi angasebenzi
I-latissimus dorsi, eyaziwa nangokuthi ama-lats, iyimisipha emikhulu, emise okwefeni elele nhlangothi zombili ngemuva. Njengemisipha emikhulu emzimbeni ongaphezulu, ama-lats adlala indima ebalulekile ekuqiniseni amahlombe ngesikhathi sokunyakaza okududuzayo njengama-pushups. Uma sizama ukwenza ama-push-ups ngaphandle kokuwavula, amahlombe azoncika ukuze anxephezele.
Lokhu kuzobeka ukucindezeleka ngokweqile phambi kwehlombe. Ngenxa yalokho, ekupheleni kokuzivocavoca, singase sizwe ubuhlungu obuqhubekayo noma ukungakhululeki. Ukuze sihlanganyele ngempela futhi sisebenzise ama-lats ngesikhathi sokuphusha, sizomisa amahlombe ethu aphansi. Njengoba sehla, sizophusha phansi futhi sibuye size sicishe "sigwedla" sibheke phansi.
izandla phambili kakhulu
Uma silungiselela i-push-up izandla zethu zikude kakhulu phambi komzimba, sibeka ukucindezeleka okwengeziwe phezulu nangaphambili kwehlombe. Futhi kwenza kube nzima ukuthi imisipha ye-rotator cuff yenze umsebenzi wayo futhi ingabangela ubuhlungu obuzungeze amahlombe ehlombe.
Ukuze sigweme lokhu, sizobeka izandla zethu ngqo ngaphansi kwamahlombe. Ngaphezu kwalokho, lokhu kuzosiza ukubandakanya kangcono ama-lats.
Gcwalisa ngokweqile
Enye imbangela enkulu yokulimala kwe-push-up ukugcwala ngokweqile. Njengokulimala okuningi, ukwenza okuningi ngokushesha kuyindlela yokulimala.
Uma singawaniki amalunga nemisipha ikhefu kuma-push-ups, ngeke akwazi ukululama futhi akhe kabusha. Umphumela uba ukuvuvukala kwamalunga kanye nobuhlungu ngemva kwama-push-ups. Ngokunokwenzeka, inqubo izophinde iphule, ngoba imisipha eyisihluthulelo izobe igugile kakhulu.
Ukuntuleka kokuhamba emahlombe
Singaphinde sizwe ubuhlungu behlombe ngemva kokuphusha uma singenakho ukuhamba kwehlombe, ikakhulukazi, ikhono lokuzungezisa amahlombe ngaphakathi. Noma yiluphi uhlobo lokucindezela, kufaka phakathi ama-pushups, ludinga ukujikeleza okuningi kwangaphakathi ehlombe. Ngaphandle kwalokho kujikeleza, amahlombe azozungeza phambili, aqinise ama-deltoid angaphambili.
Indlela elula yokuhlola ukuthi sinokuphenduka okufanele kwangaphakathi ukuma izandla zethu emaceleni. Khona-ke sizobe sithatha isandla esisodwa futhi sisihlehlise futhi sikhuphuke ngemuva ukuze intende ibheke ngaphandle. Sizobona ukuthi singakwazi yini ukuthinta phansi kwehlombe lakho ngeminwe yakho.
Uma singakwazi ukufinyelela i-shoulder blade kalula ngokunyakaza koketshezi, kusho ukuthi sinemikhawulo ebalulekile yokujikeleza futhi sidinga ukuqaphela lapho senza isimiso esibucayi sokusunduza, njengoba singabangela ukulimala.
i-hip ephansi noma ephezulu
Iphutha lokuqala le-pushups liphakamisa inqulu phezulu kakhulu. Uma sike senza i-yoga, ukuma okubheke phansi okufana nenja yilokho okwenzeka kubantu abaningi uma benza ama-push-up. Kunalokho, sizokwenza isiqiniseko sokugcina ukuma kwetafula okuqinile. Lokhu kusho ukuthi kufanele siqinise izithende phezulu ekhanda ukuze umzimba ugcine umugqa oqondile ngaphandle kokugoba kakhulu.
Ngokuphambene nalokho, kukhona futhi abantu ababeka izinqulu eziphansi kakhulu ngenkathi isifuba siphakeme, ngakho-ke kuphambene nenja. Esikhundleni sokwenza ama-pushups lapho ama-hips namahlombe aphakama ngesikhathi esifanayo, izinqe zihlala ziphansi. Lokhu akuyona i-pushup efanele futhi ngokobuchwepheshe akuyona i-rep. Ifomu elilungile ukugcina umugqa wakho omaphakathi uzinzile futhi uqinisekise ukuthi izinqulu namahlombe akho ayaphakama futhi azike ngesikhathi esisodwa.
Amathiphu lapho wenza ama-push-ups
Noma ubani ophethe i-rotator cuff elimele uzothi ama-pushups abuhlungu. Futhi uma lokhu kuvivinya umzimba kwandisa inkinga, umshini wokunyathelisa ebhentshini ngeke ube ngcono. Eqinisweni, noma iyiphi inqubo yesifuba izokwandisa lolu hlobo lokulimala.
Endabeni yokufuna ukuqhubeka nokwenza ama-push-ups, singasebenzisa i-bosu. Sizobeka izandla emaphethelweni etafula, ukuze iminwe igobe ibheke ohlangothini olubushelelezi, kanye nengxenye engezansi yesundu engxenyeni eyisicaba. Ngale ndlela, izintende zazibhekene.
Kuyalulekwa ukuthi singakwenzi ama-push-ups uma sinezinkinga zamahlombe ezingaxazululeki. Kuhle ukufudumala kakhulu kuqala. Isibonelo, ungenza ama-push-ups emadolweni akho.
Ngakolunye uhlangothi, kuma-push-ups ehlombe, ikhanda akufanele liwele phakathi kwezandla. Ikhanda kufanele liye phambili naphansi. Kuze kube manje ukuthi ikhanda ligcina phambi kweminwe futhi izindololwane azihlehli nhlobo. Uma singabaza, sizohamba ngaphezu kwalokho esikucabangayo. Kunoma yikuphi ukuhlukahluka okunzima kakhulu, njengokuphusha kwengalo egobile, ikhanda lakho lizodinga ukuya phambili nakakhulu.
Kwenzekani uma sibeka amakhanda ethu ezandleni zethu? Izindololwane ziphumela ezinhlangothini futhi ingcindezi endololwaneni nasemajoyintini ehlombe iyanda. Sizokwazi ukwenza ama-reps amaningi ngaleli fomu elingalungile, sizikhohlise ngokucabanga ukuthi sinamandla kunalokho esiyikho ngempela.
Ukulimala emahlombe akulona ihlaya. Sizoqiniseka ukuthi siyelula ngaphambi nangemuva kwalezi zivivinyo ukuze sikhuthaze ukufudumala nokululama, ukuvimbela ukulimala, nokwandisa ukuguquguquka.