Igxalaba

Fumana imithambo eyingozi yamagxa kwaye uthintele ukwenzakala kwe-rotator cuff ngeengcebiso ezisebenzayo kunye neendlela ezikhuselekileyo.

Funda ukuba yeyiphi imithambo omele uyiphephe kunye nendlela yokubuyisela kwakhona kwi-acromioclavicular dislocation ngaphandle kweengxaki.

Fumana uxhulumaniso phakathi kwe-scapula kunye nokulimala kwamagxa, unyango lwabo, kunye nokuzivocavoca ukuphucula ukuhamba.

Fumana ukuba yiyiphi i-subluxation yamagxa, zeziphi izizathu zayo kunye neempawu zokuyiqonda. Sikufundisa olona nyango lulungileyo kunye nokuba kuthatha ixesha elingakanani ukuchacha.

I-rotator cuff isoloko yonakaliswa ngumkhuba wemidlalo ethile okanye imisebenzi yemihla ngemihla. Fumana umsebenzi weli qela lemisipha kunye neentlobo eziqhelekileyo zokulimala.

Funda indlela yokusebenzisa i-Foam Roller ukukhulula iintlungu zamagxa. I-Foam rolling ifanelekile ekunciphiseni uxinzelelo kwi-joint joint. Sikufundisa eyona mithambo igqwesileyo.

Fumana izizathu ezahlukeneyo eziqhelekileyo ezibangela iinyembezi kwi-rotator cuff yegxalaba. Sihlalutya izizathu kunye nendlela yokuthintela iinyembezi ukuba zingenzeki kwimicu yokudibanisa.

Igxalaba lilungu elibuthathaka elinokwenzakala lula ngoqeqesho. Fumana ezona zizathu zixhaphakileyo zokuba kutheni iintlungu ziphuma egxalabeni ukuya engqinibeni.

Ukuba wenze i-triceps bottoms (dives) unokuba wonzakele egxalabeni. Bazi oonobangela kunye nezinye iindlela zokuzilolonga.

Fumana ukuba kutheni i-cuff yakho ye-rotator yehlombe ibuhlungu xa usenza i-push-ups, ingaba ingaphetshwa njani kwaye yintoni unyango olukhoyo.

Igxalaba lelinye lawona malungu alimala kakhulu, kunye nedolo. Fumanisa ukuba zeziphi ezona zizathu ziphambili zokwenzakala kunye nendlela onokuziphepha ngayo.

Amagxa axhasa imithwalo emikhulu yoqeqesho. Fumana izizathu ze-crunches zamagxa kunye nezona ziluleko ezilungileyo.

Amagxa yenye yezona ndawo zibalulekileyo emzimbeni wethu. Sikufundisa ezona mithambo zilungileyo zokubomeleza kunye nokunciphisa umngcipheko wokwenzakala. Igqibelele ukwenza kwindawo yokuzivocavoca njengokufudumala okanye njengendlela yokuqeqesha.

Kukho imithambo emininzi eyomeleza amagxa kunye nomva, kwaye ibalulekile kwiindlela zoqeqesho. Ubuchule obungalunganga okanye ukusebenza ngokugqithisileyo kwentshukumo kunokukhokelela ekulimaleni okanye kwiintlungu. Fumanisa ukuba yeyiphi loo mithambo kunye nendlela yokuyiphepha.

Ubunzima bemisipha bukulimala okwenziwa ngabadlali abaninzi ngelixa beqeqeshwa. Fumana ukuba yintoni na, ukuba ingaphathwa njani kwaye zeziphi izinto eziphambili ezibangela ukuba zivele. Vimbela iinyembezi zezihlunu ekuphazamiseni ukusebenza kwakho kwezemidlalo.

Iimbaleki ezininzi zinengxaki yokufakwa emagxeni, okukwabizwa ngokuba yi "rotator cuff". Fumanisa ukuba ungazinciphisa njani iintlungu ngokwenza imithambo ethile kunye nendlela yokuqinisa izihlunu ezijikeleze amagxa akho.

Ukwenzakala yinto eyoyikisa nayiphi na imbaleki. Siyakuxelela ukuba kutheni ezinye zivela kunye nendlela onokuziphepha ngayo ngokuguqula imiba ethile yoqeqesho lwakho.

I-Cupping lunyango lwemvelaphi yaseTshayina olunokuchacha kwiintlungu emva koqeqesho. Indadi ye-Olimpiki uMichael Phelps uyenze ibe sefashonini kakhulu, ke sikuxelela zonke izibonelelo kunye neendlela ezahlukeneyo ezikhoyo.

Ukuba ukhathazwa ziintlungu zamagxa, kufuneka wazi ukuba yenye yezona zinto zingahambi kakuhle. Ukuma kakubi, ukuthwala ubunzima okanye ukuqokelela uxinzelelo kunokubangela oku kuphazamiseka. Fumana indlela yokuphepha kwaye uqaphele umahluko!

Ukuba uyaqubha kwaye wonzakele egxalabeni lakho, unokufumana ukwenzakala okudumileyo "kwegxalaba lokuqubha". Siyakuxelela ukuba yintoni kunye nendlela yokukhusela.