Ukuqonda ukwakheka komuntu kungulwazi olubaluleke ngokungagudluki kunoma imuphi umsubathi, kungakhathalekile ukuthi uyalwa yini neziqu zakhe. Lokhu kuyadingeka ukuze kuqondwe kangcono izenzo zabo ngesikhathi sokuqeqeshwa kanye nethuba lokuthuthukisa umphumela.
Kodwa-ke, ezifundweni ezithile, amaqembu emisipha athile abaluleke kakhulu. Isibonelo, lapho ugijima, kufanele ugxile ekutadisheni ukwakheka nokusebenza kwemilenze - udinga ukwazi ngemisipha ngayinye ngokuhlukile. Lo mbhalo uzosichaza ngokuningiliziwe imisipha yodwa nokuthi ungayiqeqesha kanjani.
Uyini umsipha we-soleus?
Okokuqala, ingelinye lamathuluzi abaluleke kakhulu kunoma yimuphi umsubathi. Ukugijima, ukweqa, ubuciko bempi kanye neminye imidlalo kudinga isicubu se-soleus esithuthuke kahle. Ake sikuthole kangcono.
Isakhiwo se-anatomical
Imisipha ye-soleus itholakala ngqo ngaphansi kwe-biceps gastrocnemius. Inamathiselwe ku-fibula, inesimo esibanzi, esiyisicaba.
Isebenzisa ithenda le-Achilles ukuxhuma emisipheni yethole. Lapho umlenze uqondiswa, awubonakali - ubonakala lapho umlenze ugobile, uphakanyisiwe kuzwane.
Imisebenzi ye-soleus muscle
Imisipha ye-soleus inesibopho sokwelula unyawo lubheke kokuwedwa. Iyazibonakalisa lapho igijima, iququda, igxuma. Isebenza, njengomthetho, ngokuhambisana ne-gastrocnemius muscle - umthwalo usatshalaliswa kubo.
Isibonelo, ekuqaleni kokugxuma, lapho imilenze igobile emadolweni futhi kukhona ukucindezela kokuqala ngonyawo nokuqondiswa kwemilenze, kuhileleke isicubu sedwa; lapho imilenze iqondiswa, inkonyane liqala ukusetshenziswa. Ngenxa yalokho, yimisipha yodwa ebhekene nomthwalo lapho imilenze iqondiswa.
Ubuhlungu ngesikhathi sokuzivocavoca umzimba
Kunezizathu ezahlukahlukene zokuvela kwemizwa engathandeki emsipheni we-soleus, kodwa zonke zinento eyodwa ezifanayo - ubuhlungu obukhulu. Ngeke avumele ukugijima okulula, ukuhamba. Manje yini ebangela lobu buhlungu?
Izimbangela zobuhlungu
Imisipha ye-soleus yenza le misebenzi elandelayo:
- Ukunwetshwa kweqakala
- Umsebenzi wepompo wemisipha
Ukwephulwa komunye nomunye wale misebenzi kuholela emiphumeleni engemnandi, kepha ngaphezulu kwalokho ngokuhamba kwesikhathi. Yiziphi izizathu? T uya lapha
Izimbangela eziyinhloko zokungasebenzi kahle kwesandiso esihlangene zimi kanje:
- Ukweqisa ngokweqile kwemisipha ngesikhathi somsebenzi onzima ngesikhathi sokuzivocavoca noma impilo yansuku zonke
- Ukulimala kwemisipha yodwa okubangelwa izici zangaphandle
Konke kucace bha nephuzu lokuqala, kepha kuthiwani ngelesibili? Ukulimala kungabangelwa, ngokwesibonelo, ngokulimala ngesikhathi sokuqeqeshwa kobuciko bempi - ukushaywa kubathakathi nakwabanye, noma ngesikhathi sezingozi nakwezinye izimo.
Ngokuvamile, noma yikuphi ukulimala okwenziwe ngaphandle. Kuzo zombili lezi zimo, kuba nobuhlungu obukhulu futhi ukuhamba kunzima. Kwezinye izimo, umuntu akakwazi ngisho nokuhamba ngokuzimela.
Ukungasebenzi kwepompo ye-muscle venous kuhlanganisa nemiphumela emibi kakhulu - i-edema yemilenze engezansi, ukulahleka kokwazi, ukungakwazi ukunyakaza, nokunye. Izizathu kungaba zombili izicathulo eziqinile nokuvaleka kwemithambo yegazi.
Yini okufanele uyenze uma kwenzeka izinhlungu?
Okokuqala, kudingekile ukunquma ukuthi yisiphi isizathu kulezi zingenhla lapho kuvela khona ubuhlungu. Uma imbangela ingukungasebenzi kahle kwepompo ye-venous, kufanele kulandelwe izincomo ezilandelayo:
- Thatha indawo yokulala noma yokuhlala.
- Khumula izicathulo namasokisi ukuze ukwandise ukugeleza kwegazi kungene egazini.
- Uma ukujikeleza kwegazi kungabuyelanga kokujwayelekile kungakapheli imizuzu engama-20-40, kufanele ubonane nodokotela.
Uma kwenzeka ukuthi ubuhlungu bubangelwa ukweqisa kwemisipha ye-soleus, bese:
- Nikeza ukuphumula okuphelele emisipheni.
- Uma kungenzeka, yenza i-massage yokwelapha.
- Phakathi nezinsuku ezimbili zokuqala, gwema ukushisa imisipha, gcoba iqhwa noma icold compress ngokushesha ngemuva kokulimala.
- Sebenzisa ukucindezela okufudumele kuze kube yilapho ululama ngokuphelele.
- Ukubuyela esimweni esejwayelekile kungathatha inyanga noma ngaphezulu.
Ukuqeqeshwa kwemisipha yeSoleus
Imithombo eminingi ithi ukuqeqesha isicubu se-soleus akunakwenzeka ekhaya. Noma kunjalo, akunjalo. Njengoba kushiwo ngenhla, imisipha ye-soleus iyabandakanyeka lapho umlenze ugobile emadolweni.
Ukuzivocavoca okuyinhloko futhi okuhle kakhulu kwemisipha ye-soleus kungacatshangelwa:
- Cindezela umlenze. Ukuzivocavoca kwenziwa nge-simulator ekhethekile - kukhethwa isisindo esidingekayo, isikhundla se-recumbent on the simulator siyathathwa futhi imilenze ihlale endaweni yesikhulumi. Ngaphezu kwalokho, ngokunyakaza okubushelelezi, ipulatifomu iyakhuphuka futhi iwe ngenxa yemilenze.
- Izikwele. Ama-squats kufanele enziwe ngenkathi emi ezinzwaneni zakho ukuthola imiphumela emihle. Isikhawu phakathi kwezindlela sifushane - kufika kumasekhondi angama-30.
- Ukukhulisa amasokisi. Ukuzivocavoca okulula kakhulu okwethulwe. Kwenziwe endaweni yokuhlala. Kuphakathi kokuthi kubekwa isisindo emadolweni, noma umsizi uhlala phansi. Ngemuva kwalokho imilenze iphakanyiswa kancane futhi yehliswe. Inani lokuphindwaphindwa komuntu ngamunye futhi linqunywe ngokwamandla.
- Ukusebenza kwe-Soleus akufanele kwenziwe ngaphezu kokuphindwe kabili ngesonto futhi akufanele kuhambisane nokusebenza kwe-cardio.
Imisipha ye-soleus ingenye yezemidlalo ebaluleke kakhulu. Ukuqeqeshwa kwakhe nakanjani kuyadingeka kubasubathi bayo yonke imikhakha. Into esemqoka kuleli bhizinisi ukungaleqisi nokuqapha impilo yakho.
