I-Push-ups ngumsebenzi omkhulu wokongeza kwindlela yakho yoqeqesho, njengoko isebenza izihlunu kuwo wonke umzimba wakho. Le ntshukumo igxile kumzimba wakho ophezulu, usebenze isifuba sakho, iingalo, kunye nomqolo ongaphezulu, kodwa ubandakanya imisipha yakho engundoqo kunye nomlenze ngokubamba indawo yeplanga echanekileyo. Ubuhlungu bemisipha, ngakumbi ukuba awuqhelanga ukwenza lo msebenzi, yinto eqhelekileyo; nangona akufanelekanga kwezinye iindawo, ezifana ne-rotator cuff.
Ukuba iintlungu aziqali ukutshatyalaliswa emva kweentsuku ezimbalwa, inokuba luphawu lokwenzakala kakhulu. Iintlungu zegxalaba ezivela kwi-push-ups zinokuthi zenzeke kwintshukumo ephindaphindiweyo ye-push-ups, ngakumbi ukuba yenziwe ngokungalunganga. Oku kunokubeka uxinzelelo kwi-rotator cuff kwaye kubangele ukulimala.
Yintoni ikhefu yokujikeleza?
Eli ligama elisetyenziselwa ukuchaza iqela lezihlunu ezine zamagxa. Yenziwe nge-supraspinatus, infraspinatus, subscapularis, kunye ne-teres minor. Ezi zihlunu zifakela igxalaba kwi-humers. I-Rotator cuff idlala indima ebaluleke kakhulu ekugcineni i-humerus ngaphakathi kwe-socket ye-scapula ngexesha lokunyakaza. intshukumo yegxalaba. Ngelixa igalelo kolu uzinzo, kubalulekile ukuqaphela ukuba ayivaleli intloko ye-humeral endaweni, kwaye iqondo elithile lokuguqulela (intshukumo) yentloko ye-humeral ngexesha lemisebenzi efana nokwelula emva komqolo usempilweni ngokupheleleyo.
Izihlunu ze-cuff zineengongoma ezahlukeneyo zokunamathisela kwi-scapula kunye ne-humerus, ngoko banokusebenza njengeqela lemisipha xa kuziwa ekuzinziseni, zombini kunye kunye ngabanye. Ngokomzekelo, kuyaziwa ukuba zonke izihlunu ezine zisebenza ngokulinganayo ekubanjweni kwamagxa, kodwa i-supraspinatus isebenza kakhulu ngaphezu kwe-subscapularis ekuqhubeni phambili.
Zininzi iindlela onokuthi uzenze ukwenzakalisa le cuff, kunye nobume bokwenzakala kwakho inokuba yenye yeendlela esibona ngazo ukuba kunokwenzeka kangakanani ukuba kukwenzakala kwakho. Ukulimala kwangaphambili kwamagxa kunye nezinye iintlungu eziqhubekayo, ezinjengeentlungu ezisezantsi, nazo zibonakaliswe njengezona zinto ziphakamisa amathuba okuphuhlisa ukulimala kwe-rotator cuff. Xa abantu behlakulela ukulimala kwe-cuff, izikhalazo eziqhelekileyo abantu abanazo zintlungu kunye nokungakwazi ukwenza imisebenzi eqhelekileyo yokuphila kwansuku zonke. Oku kungenxa yokuba iqela le-rotator cuff libaluleke kakhulu ekuhambeni kwegxalaba kunye nokunyamezela komthwalo wamagxa, okukwazi kwegxalaba ukuthwala ubunzima okanye ukufunxa amandla.
Iintlobo zokulimala kwe-Rotator Cuff
I-rotator cuff yenziwe ngezihlunu ezine kunye nee-tendon ezinamathele kwi-shoulder blade, ingalo ephezulu kunye neembambo. Ezi ntambo zinceda igxalaba lijikeleze.
tendinitis kunye ne-bursitis
La tendinitis Ukulimala kwe-Rotator cuff kukulimala okuqhelekileyo. Kukudumba komnye weethenda kwigxalaba. Ukuvuvukala kunokubangela ukuba i-tendon ibe buthathaka kwaye ekugqibeleni ibangele ukuphuka kwe-tendon. I bursitis iintlungu zamagxa kukudumba kolwelo oluthambisa imithambo ye-rotator cuff.
Ukongeza kwi-push-ups, ezinye iintlobo zokunyakaza okuphindaphindiweyo zinokonakalisa i-rotator cuff, njengokubhukuda, umsebenzi wokwakha kunye nokupeyinta. Ukunyakaza ngokukhawuleza okanye okungalunganga, njengokutsala ngelixa udlala imidlalo okanye ukuqala umatshini wokucheba ingca, nako kunokubangela ukulimala.
Ukulamba
Ukukrazula inxalenye okanye epheleleyo kwi-tendon edibanisa i-muscle kwithambo nayo ingenzeka ngenxa yokunyakaza okuphindaphindiweyo. I-tendonitis enganyangwayo inokukhokelela ekubeni i-tendon ikrazuke. I-Rotator cuff ekrazukileyo ibangela intlungu, ubuthathaka, kunye nokungakwazi ukuhambisa ingalo ngokukhululekileyo ngokusebenzisa uluhlu olupheleleyo lokuhamba. Kude kube buhlungu xa sizama ukuphakamisa nokujikeleza ingalo ngaphezu kwentloko.
Kwiimeko ezininzi, imisipha ekrazukileyo iqala ngokuqhekeka. Njengoko umonakalo uqhubeka, i-tendon inokukrazula ngokupheleleyo, nangona isenza i-push-ups.
Ukuphindaphinda ukunyakaza okufanayo kwamagxa ngokuphindaphindiweyo kunokugxininisa imisipha ye-rotator cuff kunye ne-tendon. Imisebenzi emininzi kunye nemisebenzi yesiqhelo inokubangela iinyembezi ezigqithisileyo, ezinokuthi zenziwe zibe mandundu ngoqeqesho olongezelelweyo lomzimba ophezulu. Ukongezelela, kunokwenzeka ukuba ukunikezelwa kwegazi kwi-tendon cuff rotator kunciphisa.
ukutsweba
Ukunyanzeliswa kwamagxa, isizathu esiqhelekileyo sentlungu yegxalaba, kwenzeka xa i-rotator cuff ixubha okanye ibambe amathambo ehlombe. Ukunyanzeliswa kwamagxa kubangela intlungu eqhubekayo njengoko imisipha yonzakala kwaye idumba. Kwaye, ukuba ishiywe ingaphendulwanga, ukunyanzeliswa kunokukhokelela kwiinyembezi ze-rotator cuff.
Ukuvuvukala kunciphisa inani lendawo ejikeleze i-rotator cuff, ibangela ukuba igubungele i-acromion. Ukuxutywa kwee-tendon ze-rotator cuff kubangela ukuvuvukala, ngakumbi ukunciphisa indawo phantsi kwe-acromion. Kwezinye iimeko, i-bone spurs kwithambo le-acromion inokufaka isandla kwi-impingement ngokunciphisa ngakumbi indawo apho i-rotator cuff ihlala khona.
Ufunyaniswa njani umonzakalo?
Ukuba ufumana intlungu ehlombe okanye engalweni ephezulu kwaye ihlala ngaphezu kweveki, bona ugqirha wakho. Intlungu ye-Rotator cuff ngenxa ye-push-ups ingaba ngenxa yokulimala okunokuthi kube nzima kwaye kuhlale iminyaka ukuba ayifunyaniswanga kakuhle kwaye inyangwe. Ugqirha wakho uya kwenza uvavanyo lomzimba kwaye akucele ukuba wenze iintshukumo ezahlukeneyo ukuze ubone indawo yokulimala. Kusenokufuneka iMRI okanye iX-reyi.
Oogqirha basebenzisa imbali yonyango, uvavanyo lomzimba, kunye ne-imaging scans ukuxilonga ukulimala kwe-rotator cuff. Banokubuza malunga nezinto ezenziwayo zomzimba kwindawo yokusebenzela ukufumanisa ukuba umntu usengozini ephezulu yesifo esiwohlokayo.
Iya kuvavanya kwakhona i Uluhlu lokuhamba nokomelela kwengalo. Kwaneemeko ezifanayo, ezinjenge-nerve pinched or arthritis, ziya kukhutshwa. Imifanekiso yokuskena, efana ne-a ukuskena amathambo, bayakwazi ukuchonga nayiphi na i-spurs yamathambo. Oku kukhula kwamathambo amancinci kunokukhuhla kwi-tendon ye-rotator cuff, kubangela intlungu kunye nokudumba. Kwezinye iimeko, imaging resonance magnetic (MRI) okanye ii-ultrasounds. Ezi zivavanya izicubu ezithambileyo, ezibandakanya iintambo kunye nezihlunu, ezinokunceda ukuchonga iinyembezi.
Loluphi unyango olukhoyo?
I-Tendonitis inokuqhubela phambili kwi-rotator cuff tear, kwaye loo nzakala inokuba nzima ngakumbi ngokuhamba kwexesha. Kubalulekile ukufuna unyango ngokukhawuleza kunokwenzeka ukukhusela ukulimala ekuqhubeleni phambili.
Kwiimeko ezininzi, unyango luthatha iiveki ezine ukuya kwezintandathu, nangona kungathatha ixesha elide, kuxhomekeke kubukhulu bokwenzakala. Iinketho zonyango zinokubandakanya ukuphumla, amayeza achasene nokudumba, iinaliti ze-corticosteroid, kunye nonyango lomzimba. Ezinye iinyembezi zisenokufuna utyando ukulungisa ukwenzakala.
Abantu abaninzi abanokulimala kwe-rotator cuff banobunzima bokulala, kodwa intlungu ebusuku inokupheliswa ngamanyathelo ambalwa alula. Zama ukukhenkceza egxalabeni lakho kangangemizuzu eyi-15 ukuya kwengama-20 kwaye uthabathe amayeza achasene nokudumba okungeyo-steroidal afana ne-ibuprofen ngaphambi kokuba ulale ukunceda ukuthomalalisa iintlungu. Kwanokufumana indawo yokulala kunokunceda ekuphumleni.
Ngokuqinisekileyo izolula kunye nemithambo Baya kunceda ukukhulula intlungu kunye nokuqinisa i-rotator cuff. Qhagamshelana nodokotela wakho okanye umgulana womzimba ngaphambi kokuba wenze naluphi na umsebenzi ngokulimala kwe-rotator cuff. Unyango olungenalo utyando luphucula iimpawu malunga neepesenti ze-50 zabantu abanokulimala kwe-rotator cuff.
Iingcali zibonisa ukuba ixesha lotyando alichaphazeli iziphumo. Oku kuthetha ukuba ukuba unobungozi be-rotator cuff, ugqirha wakho uya kuzama iindlela ezingezizo zokuhlinzwa kuqala ukuze aqinisekise ukuba akukho unyango oluya kuluphucula.
Ukuthintela ukulimala xa usenza i-push-ups
Iimbaleki kunye nabantu abanemikhwa efuna ukusetyenziswa kwegxalaba kufuneka bathathe ikhefu rhoqo. Oku kunokunciphisa umthwalo ehlombe. Ukuzivocavoca ukomeleza igxalaba kunye nokukhuthaza uluhlu lwentshukumo nako kunokunceda. Kwimeko yeentlungu zegxalaba, ukusebenzisa iqhwa kwindawo echaphazelekayo kunokuncedisa ukunciphisa ukuvuvukala. Faka isicelo esogqunywe ngelaphu ungabi ngaphezu kwemizuzu eli-10 ngexesha. Le misebenzi inokunceda ekuthinteleni ukwenzakala kwakhona.
Ifomu efanelekileyo iya kunceda ukuthintela iintlungu zegxalaba ukusuka kwi-push-ups:
- Qala kwindawo yeplanga. Izandla zakho kufuneka zibe phantsi kwamagxa akho iingalo zakho zithe tye. Siza kubeka izandla zethu ububanzi begxalaba emgangathweni. Ukuzibeka kude kakhulu emagxeni kunokukhokelela ekulimaleni.
- Qinisa imilenze yakho kwaye ugcine umzimba wakho uthe tye kunye nomqolo wakho kwindawo engathathi hlangothi.
- Goba iingqiniba zakho ukuthoba isifuba sakho kufutshane nomgangatho.
- Qinisa iingqiniba zakho ukuphakamisa umzimba wakho ubuyele kwindawo yokuqala.
- Njengoko usenza i-pushup, gcina i-core yakho iqinile kwaye ithe tye. Musa ukuvumela umqolo wakho ugobe okanye isinqe sakho siphakame.
Ukunyusa ngokukhawuleza okanye ukuya ezantsi kakhulu kunye ne-elbow position engalunganga kunokubangela ukujikeleza kwangaphandle kwigxalaba lakho kwaye kube negalelo kwiingxaki ze-rotator cuff. Yenza intshukumo igudiswe kangangoko kunokwenzeka ukuphepha ukugoba igxalaba lakho.
Ukuba awukho kwimeko okanye uqala nje i-pushups kwindlela yakho yokuzilolonga, qalisa ngee-reps eziphantsi njengoko usakha amandla. Unokuzama ukwahluka kwe-push-up, njengokutyhala eludongeni. Kucetyiswa ukuba wazi imida. Ukuba amagxa akho aqala ukuba buhlungu emva kokwenza inani elithile le-push-ups, kungcono ukuhlehla kwaye uzame ukuya kwinani elithile le-reps endaweni yokuzityhala nje.
Kufuneka sikhumbule ukuba kuya kuthatha ixesha. Nangona abanye abantu bezama ukwenza i-push-ups ngokukhawuleza kunokwenzeka ukuba badlule kubo, oku kunokukhokelela ekumiseni okungalunganga, ukwandisa umngcipheko wokulimala kwe-rotator cuff.
Iimpazamo eziphambili
Ubuchwephesha bokutyhala bunegalelo elikhulu kwiintlungu zamagxa kunye nokwenzakala. Ukuba uziva ubambekile emagxeni akho emva kweeseti ezimbalwa, kunokwenzeka ukuba wenze enye yezi mpazamo zilandelayo.
iingqiniba ziphumile
Abantu abaninzi bagoba iingqiniba zabo njengoko bethoba izifuba zabo phantsi. Ukuba ujongwa ukusuka phezulu, umzimba uya kufana nonobumba T. Oku kubeka uxinzelelo olugqithisileyo phambi kwegxalaba kwaye kunokubangela uxinzelelo kwi-deltoid yangaphambili yangaphambili.
Abanye bazisa iingqiniba zabo kanye ecaleni kwemizimba yabo ukuze zenze unobumba I. Le ndawo iphinda ibeke ubunzima obuninzi ngaphambili kwegxalaba, nto leyo enokukhokelela ekwenzakaleni ekuhambeni kwexesha. Injongo kufuneka ibe kukwenza u-A, uvumele iingqiniba zibe banzi ukuya emacaleni njengoko usihla.
iibhibhi ezingasebenziyo
I-latissimus dorsi, eyaziwa ngokuba yi-lats, zikhulu, izihlunu ezimise okwefeni ezilele ngapha nangapha ngasemva. Njengezona zihlunu zikhulu kumzimba ongasentla, iilats zidlala indima ephambili ekuzinziseni amagxa ngexesha lokutyhala iintshukumo ezinje ngeepushups. Ukuba sizama ukwenza i-push-ups ngaphandle kokuyivula, amagxa aya kungqiyama phambili ukuze ahlawule.
Oku kuya kubeka uxinzelelo olugqithisileyo phambi kwegxalaba. Ngenxa yoko, ekupheleni kokusebenza, sinokuziva iintlungu eziqhubekayo okanye ukungakhululeki. Ukuzibandakanya ngokwenene kunye nokusebenzisa ii-lats ngexesha le-pushups, siya kumisa amagxa ethu acaba. Njengoko sisihla, siya kutyhala phantsi kwaye sibuye umva de kube phantse "sibheqa" emhlabeni.
izandla phambili kakhulu
Ukuba simisela i-push-up ngezandla zethu kude kakhulu phambi komzimba, sibeka uxinzelelo olongezelelweyo phezulu nangaphambili kwehlombe. Kwakhona kwenza kube nzima ukuba izihlunu ze-rotator cuff zenze umsebenzi wazo kwaye zingabangela ubuhlungu obujikeleze amahlombe.
Ukuphepha oku, siya kubeka izandla zethu ngqo phantsi kwamagxa. Ukongeza, oku kuya kunceda ukudibanisa ngcono iilats.
Ngaphezulu
Omnye unobangela ophambili womonzakalo wokutyhala kukugcwala. Njengokulimala okuninzi, ukwenza kakhulu ngokukhawuleza kuyindlela yokulimala.
Ukuba asiwaniki amalungu kunye nezihlunu ikhefu kwi-push-ups, abayi kukwazi ukuchacha kwaye bakhe kwakhona. Isiphumo kukudumba ngokudibeneyo kunye neentlungu emva kokutyhala. Okunokwenzeka ukuba, ubuchule buya kuphuka, kuba izihlunu eziphambili ziya kuguga kakhulu.
Ukungabikho kokuhamba emagxeni
Sinokuziva kwakhona iintlungu zegxalaba emva kokutyhala-ups ukuba asinakho ukuhamba kwamagxa, ngokukodwa, ukukwazi ukujikeleza amagxa angaphakathi. Naluphi na uhlobo lokucinezela, kuquka i-pushups, ludinga ukujikeleza okukhulu kwangaphakathi ehlombe. Ngaphandle kweso sijikelezo, amahlombe aya kujikeleza phambili, aqinise i-deltoids yangaphambili.
Indlela elula yokuvavanya ukuba sinokujikeleza okufanelekileyo kwangaphakathi kukuma ngezandla zethu emacaleni. Emva koko siya kuthatha isandla esinye kwaye siyibuyisele emva kwaye sinyuse ngasemva ukuze intende ijonge ngaphandle. Siza kubona ukuba singabamba umzantsi wengca yegxalaba ngeminwe yakho.
Ukuba asikwazi ukufikelela kwi-blade blade ngokulula kunye nokunyakaza kwamanzi, oko kuthetha ukuba sinezithintelo ezibalulekileyo zokujikeleza kwaye kufuneka siqaphele malunga nokwenza inkqubo enzima yokutyhala, njengoko inokubangela ukulimala.
isinqe esisezantsi okanye esiphakamileyo
Impazamo enye yeepushups iphakamisa i-hip phezulu kakhulu. Ukuba sakha sayenza i-yoga, ukuma okujonge ezantsi okufana nenja yinto eyenzekayo kubantu abaninzi xa besenza i-push-ups. Endaweni yoko, siya kuqinisekisa ukugcina indawo eyomeleleyo yetafile. Oku kuthetha ukuba kufuneka siqinise izithende phezulu kwentloko ukuze umzimba ugcine umgca othe tye ngaphandle kokugoba kakhulu.
Ngokuchasene noko, kukho abantu ababeka i-hips ephantsi kakhulu ngelixa isifuba siphezulu, ngoko kuchasene nenja. Esikhundleni sokwenza i-pushups apho i-hip kunye namagxa aphakama ngexesha elifanayo, i-hips ihlala iphantsi. Oku ayisiyiyo i-push-push efanelekileyo kwaye ngokobuchwephesha ayisiyiyo i-rep. Ifomu echanekileyo kukugcina umgca ophakathi uzinzile kwaye uqinisekise ukuba ama-hips namagxa akho aphakama kwaye atshone ngexesha elinye.
Iingcebiso xa usenza i-push-ups
Nabani na onokulimala kwe-rotator cuff uya kuthi i-pushups ibuhlungu. Kwaye ukuba lo msebenzi uwenza mandundu ingxaki, i-bench press ayiyi kuba ngcono. Enyanisweni, nayiphi na inkqubo yesifuba iya kwandisa olu hlobo lokulimala.
Kwimeko yokufuna ukuqhubeka nokwenza i-push-ups, sinokusebenzisa i-bosu. Siza kubeka izandla emphethweni wetafile, ukwenzela ukuba iminwe igobe ukuya kwicala eligudileyo, kunye nenxalenye engezantsi yesundu kwindawo yecala. Ngale ndlela, iintende zazijongene.
Kucetyiswa ukuba singazenzi ii-push-ups xa sineengxaki zamagxa ezingasonjululwanga. Kukulungele ukufudumala kakhulu kuqala. Ngokomzekelo, unokwenza i-push-ups emadolweni akho.
Ngakolunye uhlangothi, kwi-shoulder-push-ups, intloko ayifanele iwe phakathi kwezandla. Intloko kufuneka iye phambili naphantsi. Ukuza kuthi ga ngoku phambili kangangokuba intloko iphela phambi kweminwe kwaye iingqiniba azibuyi ngasemva kwaphela. Xa sinamathandabuzo, siya kuhambela kude kunokuba sicinga ukuba sinako. Kulo naluphi na utshintsho olunzima ngakumbi, olufana ne-bent-arm pushup, intloko yakho iya kufuna ukuya phambili ngakumbi.
Kwenzeka ntoni ukuba sibeka iintloko zethu phantsi ezandleni zethu? Iingqiniba ziphumela emacaleni kwaye uxinzelelo kwingqiniba kunye namagxa egxalaba luyanda. Siya kukwazi ukwenza ii-reps ezininzi ngolu hlobo lungachanekanga, sizikhohlisa ngokucinga ukuba sinamandla kunokuba sinjalo ngokwenene.
Ukwenzakala emagxeni akuyontlekisa. Siya kuqiniseka ukuba sizolula ngaphambi nasemva kwezi zilolongelo ukuze sikhuthaze ukufudumala kunye nokuchacha, ukuthintela ukwenzakala, kunye nokwandisa ukuguquguquka.