Noma imuphi umsebenzi owabiwe kahle womzimba ulungele impilo. Okufanayo akunakushiwo kangako ngemidlalo yezobuchwepheshe. Futhi into ukuthi ezemidlalo nezwe lezimpumelelo ezinkulu zidinga ukuzidela okuqhubekayo, ngenxa yalokhu, imvamisa abagijimi ekugcineni kwemisebenzi yabo bayakhubazeka. I-Hernias, ama-discs wokufuduka, amalunga abolile, noma okungenani ukuqubuka emisipheni yangemuva?
Cishe wonke umsubathi ubuyise umhlane wakhe okungenani kanye emsebenzini wakhe. Ungakugwema kanjani ukulimala, yini okufanele uyenze lapho welula umhlane wakho? Futhi ungakutshela kanjani ukuhlukaniswa okuncane (umqolo odwenguliwe) kusuka kusihlunu esilula semisipha? Sizokhuluma ngalokhu esihlokweni.
Ukubuyela emuva kwemisipha yomzimba
Ukuze uqonde indlela yokwakheka kokulimala, okokuqala kudingeka uqonde ukuthi yimiphi imisipha yangemuva ebandakanyekayo emsebenzini, futhi yini amathuba okulimala kanzima.
| Iqembu lemisipha | Uhlobo lokulimala | Kukuphi ukunyakaza | Amathuba okulimala |
| Isigubhu | Ukwelula | UBarbell udonsela esilevini | Phansi |
| Kubanzi | Ukwelula | Bent over row | Phansi |
| Imise okwedayimane | Ukwelula | Ukufa | Phansi |
| Umsipha omkhulu oyindilinga | Ukwelula | Ukugxila kwangaphambili | Phansi |
| I-extensor yemisipha emide | Ukwelula | Ukunyakaza okubukhali nge-hyperextension | Phezulu |
| Imisipha yeLumbar | Stretch / micro-dislocation | Kunoma yini edinga inqubo ecacile, ngokungathathi hlangothi komthwalo omile kulo mnyango | Phezulu |
Njengoba ukwazi ukubona, cishe noma yikuphi ukuzivocavoca ungathola ukulimala okungathi sína, futhi nangaphezulu - ukwelula okulula. Futhi esimweni somgogodla we-lumbar, ukunyakaza okungafanele noma okungazelelwe kungaholela ekuhlukaneni okuncane, okuzozenza zizwakale njalo lapho wenza indlela enzima.
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Ukuvimbela ukulimala
Ukuze ungadwenguli imisipha futhi ungakhuli, kubalulekile ukulandela imithetho elula ezokuvikela ekulimaleni.
Umthetho # 1: nUngaqali ukuqeqeshwa ngaphandle kwamasethi wokuzifudumeza. Empilweni ejwayelekile, ingemuva akuyona ingxenye yomzimba ehamba kakhulu, ikakhulukazi esifundeni se-lumbar. Ngakho-ke, yenza ukukhanya kusethwe ngaphambi kokuyinhloko.
Umthetho # 2: ungaluli umhlane wakho ngaphambi kwezinsimbi ezisindayo zokushona. Ngenkathi ukunweba kunconyelwa noma yikuphi ukujima, lokhu akunjalo ngomhlane wakho. Ukuqina okunwebeka emuva kufika esimweni sokucindezelwa, okudala ukucindezeleka okwengeziwe emgogodleni futhi kungaholela ekususweni okuncane.
Umthetho # 3: ungasebenzisi i-rasp. Lapho usebenza ngokubamba okwehlukile, kutholakala i-torque eyengeziwe emgogodleni, ngokulandelana, umthwalo ongemuva uyeka ukulingana, okuholela ekuphonsekeni okusheshayo.
Umthetho # 4: sebenzisa ibhande lokuphepha. Uma ungaqiniseki ngokuphelele ukuthi ungenza ukuzivocavoca ngenqubo elungile nesisindo esisindayo, kungcono ukuyeke ukukwenza. Kepha uma lokhu kungenzeki, bese usebenzisa ibhande lokuphakamisa izinsimbi.
Umthetho obaluleke kakhulu: lapho usebenza nemisipha yangemuva, khohlwa ngokunyakaza okungazelelwe, kanye nokusebenza ngomgogodla. Ukushintsha okungazelelwe komthwalo njalo kuholela ekunwebeni okuqinile emuva.
Indlela yokulimala
Kwakhiwa kanjani ukwelula? Futhi ungayihlukanisa kanjani nokususwa okuncane? Sizozama ukunikeza izimpendulo zale mibuzo ebalulekile ukuze, uma ungagwema, okungenani uhlolisise kahle ukulimala futhi unikeze usizo lokuqala olufanelekile.
- Okokuqala, ukususwa okuncane kungenziwa kuphela emgogodleni ophansi we-lumbar uma inqubo yokuzivocavoca ingalandelwa. Lo ngumthetho obaluleke kakhulu wokwehlukanisa nokwelula.
- Okwesibili, qaphela uhlobo lobuhlungu. Ekuhlukanisweni okuncane kuyadubula, ekunwebeni "kuyadonsa". Yize lo mthetho ungasebenzi kuzo zonke izimo. Ngokupompa isikhathi eside, izinhlungu ezivela ekusakazeni okuncane kungenzeka zingabuzwa isikhathi eside.
Kwakhiwa kanjani ukunwetshwa kwemisipha yangemuva? Kulula impela. Lapho usebenza nge-projectile, imisipha ijwayela ibanga elithile lokunyakaza, ngaleyo ndlela lenze ukuxhumana kwe-neuromuscular. Ngenxa yalokhu, imisipha iyaqina kulezi zingxenye futhi ilahlekelwe okunye ukuguquguquka kwayo. Ngakho-ke, uma wenza ukunyakaza okucijile (shesha ijubane lokwenziwa, noma zama ukusebenza ne-rebound yebha), okulandelayo kuyenzeka:
- Ububanzi bokuhamba buphazamisekile, okuholela ekubandakanyeni kwalezo zingxenye zemisipha nemisipha ngokuvamile ezingasebenzi kuleli banga. Lokhu kuholela ekucindezelweni kwabo ngokweqile, futhi ngaphansi kwethonya lemithwalo bayazelula.
- Ukulayisha okungazelelwe okungalingani. Lapho usebenza ku-deadlift nge-rebound, kunesigaba sokunyakaza lapho imisipha isesimweni esikhululekile cishe isigamu somzuzwana. Njengomphumela wokuxineka okungazelelwe, bangathola umthwalo ongalingani, okuholela ekulimaleni.
Ungayichaza kanjani kalula. Cabanga ukuthi usebenza nentwasahlobo evulekile (ngokwesibonelo, kusuka kumabhethri kuya kuthoshi), futhi uyikhama ngamandla isikhathi eside. Ngaphansi kwethonya lomthwalo, kwenzeka ukushiyeka, ngenxa yokuthi intwasahlobo iba lukhuni ngokwengeziwe ekuqiniseni nasekululekeni. Kepha uma, ngesikhathi somthwalo ophakeme, uqala ukwelula intwasahlobo ngokucijile, khona-ke izothola ukusonteka okungenakuguqulwa futhi ilahlekelwe ukuqina kwayo.
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Izimpawu zokwelula
Ziyini izimpawu eziyinhloko zokuxinwa emuva?
- ubuhlungu bendawo endaweni eyonakalisiwe (imvamisa esifundeni se-lumbar);
- ukwanda kwesifo sobuhlungu lapho ubhucungwa futhi uthinta indawo elimele;
- ubuhlungu benzeka ngokuzumayo, imvamisa ngesikhathi noma ngemuva kwendlela enzima (lapho usebenza kupompo, ubuhlungu bungavela kamuva kakhulu, lapho igazi lishiya izicubu);
- ngokukhululeka okuphelele kwemisipha yangemuva, ubuhlungu buyadlula.
Kubalulekile ukuhlukanisa phakathi kobuhlungu lapho welula imisipha yangemuva nobuhlungu lapho kususwa okuncane. Ukwelula izinhlungu, ukudonsa, kubi kakhulu nganoma yikuphi ukunyakaza. Ubuhlungu bokubuyela emuva bukhulu, buqhathaniswa nokusika kwangaphakathi (ngokuzwa).
Qaphela: I-athikili ayilibali icala lokuqhekeka kokuxhuma kwemisipha. Ingabonakala nge-hematoma eyakhiwe ngokuzumayo, futhi okuwukuphela kosizo olunganikezwa umsubathi kuleli cala ukubiza i-ambulensi bese uyithumela etafuleni lokuhlinzwa ngokushesha!
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Okufanele ukwenze lapho welula?
Ngokushesha nje lapho uqaphela noma yikuphi izimpawu zokwelula imisipha yangemuva, izinyathelo eziphuthumayo kufanele zithathwe ngokushesha ukugwema ukwenza kubi ukulimala.
Insiza yezimo eziphuthumayo
Manje yini into yokuqala okufanele uyenze lapho welula umhlane wakho? Inqubo yosizo lokuqala imi kanje:
- Siza umgijimi olimele ukuba azikhulule ku-apharathasi noma kwisimulator (ngokwesibonelo, uma kwenzeka usebenza eSmitht noma ngemithambo ecindezelweyo);
- beka isisulu esiswini sakhe ukuqinisekisa ukuphumula okuphezulu kwemisipha yangemuva;
- faka i-compress ebandayo (indwangu efakwe emanzini abandayo) noma iqhwa eligoqwe ngendwangu endaweni eyonakele;
- isikhathi esithile ngemuva kokulimala (cishe imizuzu engu-3-5), zama ukunquma izinga le-hematoma. Uma kungenjalo, khona-ke phatha indawo yokuhlushwa kwemisipha nge-non-steroidal anti-inflammatory.
Njengesidakamizwa esingelona i-steroidal anti-inflammatory, isibonelo, i-Fastum-gel ilungile (noma iyiphi enye ingasetshenziswa). Iaz noma ijeli yalolu hlobo alinawo nje umthelela ohlosiwe, kepha futhi lifudumeza futhi libulale indawo.
Uma ukulimala kungekho kakhulu, umgijimi angathunyelwa ekhaya ukuze athole ukwelashwa okuqhubekayo.
© Andrey Popov - isitokisi.adobe.com. Isikhwama seqhwa esikhethekile ngemuva
Ukwelashwa
Okulandelayo, sizokutshela ukuthi ungaphatha kanjani umgogodla ovuvukile, kufaka phakathi nasekhaya.
Ukwelashwa kwenzeka ngezigaba eziningana.
- Nikeza ithuba lokuphumula ngokuphelele. Uma umgogodla unobunzima obulinganiselayo, khona-ke izinsuku zokuqala, umuntu kufanele ayeke noma yimuphi umsebenzi wokuzivocavoca. Kulokhu, umzimba uzokwazi ukuthola indawo ngokushesha futhi uqale ukuvuselela izicubu ezilimele.
- Ukudambisa ukukhukhumala, sebenzisa izidakamizwa ezingezona ukuvuvukala. Ukuze uthole ukuthi yiziphi, kungcono ukubonana nodokotela.
- Ngosuku lokuqala ngemuva kokulimala, ukucindezela okubandayo kufanele kusetshenziswe njalo emisipha elimele.
Isigaba esilandelayo sokwelashwa siqala ngemuva kokudamba kokuvuvukala. Kulesi sigaba, kungakuhle ukuthi usebenzise ukucindezela kokufudumala, okwandisa ukujikeleza kwegazi endaweni oyifunayo. Ukushisa kuvusa ukugeleza kwegazi ngakho-ke kukusiza ukuthi ululame ngokushesha. Ngokwengeziwe, ungasebenzisa ijeli le-fastum elishiwo ngaphambilini noma ama-analogue alo, azosusa izinsalela zokuvuvukala futhi adale umphumela owengeziwe wokushisa.
Futhi okubaluleke kakhulu ukuthi ukwelashwa kokwelula imisipha yangemuva ekhaya, yize kungasebenza impela, kubalulekile ngaphandle kokubonisana nodokotela kuqala. Ukuhlukumezeka kwangaphandle okungenabungozi kungaba nezingozi ezicashile. Isibonelo, i-hematomas yangaphakathi ingashintsha kalula ibe izicubu. Futhi ngaphansi kwemaski yokwelula okulula, i-hernia intervertebral hernious noma ukususwa okuncane komgogodla we-lumbar kungafihlwa.
Buyela ekuqeqesheni
Uma i-sprain yayingenamandla (i-degree yokuqala), khona-ke ukuqeqeshwa kungaqalwa amahora angama-48 ngemuva kokunyamalala okuphelele kwesifo sobuhlungu.
Uma izinzwa ezibuhlungu bezinamandla kakhulu futhi zinde, ngaphambi kokuthi ubuyele kwinqubo yokuqeqesha, kufanelekile ukuthi uhlolwe ngungoti ukuze kube khona i-hernias kanye ne-micro-dislocation. Uma udokotela nokho eqinisekisa ukuba khona kwezinsalela ezinzima, hhayi okunye ukulimala okuyinkimbinkimbi, khona-ke ukubuyela ekuqeqesheni kungenzeka kungakapheli isonto ngemuva kokuphothulwa kokwelashwa.
Kunoma ikuphi, ngemuva kokwelula imisipha / imisipha, kuyadingeka ukunciphisa kakhulu umthwalo nokukhawulela umsebenzi ekuzivocavoca okuyisisekelo.
Ekuqaleni, ungasebenza nge-hyperextension ngaphandle kwesisindo, esizobuyisa ukuqina kwemisipha namaqembu emisipha. Ngokuzayo ungangezela ngaphambili ngezisindo ezincane kakhulu (25-40 kg), ngokujwayelekile (70-90). Ngemuva kwalokho, kufakwa ama-barbell shrugs noma ama-dumbbell shrugs kanye nama-deadlifts, futhi kusetshenziswa isisindo esingaphansi esingu-80% sokusebenza. Kungcono ukushiya i-barbell donsa ngokuphelele esilevini.
Umthwalo kufanele wakhiwe kancane kancane, ukhumbule ukwelula nokufudumeza imisipha ngaphambi kokuzivocavoca ngalunye. Ngokwesilinganiso, ukubuyela kuzisindo ezijwayelekile zokusebenza kuthatha ukusebenza okungaba ngu-15-20.
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Iziphetho
Ukwelula imisipha yangemuva kuyikholi yokuvuka. Kusho ukuthi kwenye indawo esikhungweni sokuqeqesha wenze iphutha elikhulu. Mhlawumbe bathathe isisindo esiningi kakhulu noma basebenza njalo bephula inqubo yokuzivocavoca.
Ngakho-ke, kulula ukugwema ukulimala okungenzeka kunokulahlekelwa isisindo semisipha kanye nejubane lentuthuko kusuka ebudedengu bakho. Khumbula, uma ungeke uzoncintisana emidlalweni yamandla, kungcono ukwenze ngaphandle kokushiseka ngokweqile ekuqeqesheni. Noma ngabe ukhuphula ikhilogremu elingu-1 esikalini sokusebenza masonto onke, kuthi ngonyaka umphumela ukhuphuke ngama-52 kilogram.
Futhi khumbula - uma uqhubeka emoyeni ofanayo, ingozi yokuqubuka kwe-hernia noma ukuthola ukufuduka kwe-vertebral inyusa amashumi amashumi amahlandla!
