Ihlombe elehlisiwe: izimpawu, usizo lokuqala, ukwelashwa nokuvuselelwa * Isiphambano

Ilunga lehlombe ilunga elihamba kakhulu emzimbeni womuntu. Zonke izinhlobo zokunyakaza zingenzeka kuyo: i-flexion-extension, ukuthunjwa-ukuthathwa, ukuphakanyiswa-ukuphinyiselwa, ukujikeleza. Intengo yenkululeko enjalo yokuhamba "ubucayi" obubalulekile balelijoyinti. Lo mbhalo uzogxila ekulimaleni okuvame kakhulu okuvaleleke kubasubathi, ukulayisha ngokweqile amalunga ehlombe. Leli yihlombe elihlukanisiwe. Ngaphezu kokulimala uqobo, sizothinta izingqinamba ze-anatomy, biomechanics, usizo lokuqala futhi, okubaluleke kakhulu, izindlela zokuvimbela.

I-anatomy ehlombe

Ilunga lehlombe lenziwa ngqo yinhloko ye-humerus kanye nomgodi we-glenoid we-scapula. Izakhiwo zamathambo aqokiwe azinakho ukuhlangana okuphelele. Kalula nje, azihambelani ngokuphelele komunye nomunye. Lo mzuzu ukhokhelwa ukwakheka okukhulu okubizwa ngokuthi i-articular lip. Lo ngumzimba we-cartilaginous, oseduze, ngakolunye uhlangothi, emgodini we-articular we-scapula, ngakolunye uhlangothi, ekhanda le-humerus. Indawo yodebe lwe-glenoid inkulu kakhulu kunaleyo yobuso be-scapula, enikeza ukulingana okungcono kwezindawo ezicacisa ngaphakathi kwejoyinti.

Inhloko ye-humerus ne-glenoid cavity ye-scapula imbozwe yi-hyaline cartilage.

I-capsule ehlangene ne-clavicle

Ngaphezulu kwesakhiwo esichazwe kumbozwe nge-capsule encane ye-articular. Lishidi lezicubu ezixhuma ukumboza intamo yokwakheka kwe-humerus kolunye uhlangothi, kanye nayo yonke ingqikithi yomgodi we-glenoid we-scapula kolunye. Imicu ye-coracohumeral ligament, imisipha yemisipha eyakha okubizwa ngokuthi yi-rotator cuff ehlombe nayo ihlanganiswe nezicubu ze-capsule. Lokhu kufaka phakathi i-infraspinatus, i-supraspinatus, imisipha emikhulu eyindilinga ne-subscapularis.

Lezi zinto ziqinisa iphilisi lehlombe. Imisipha eyakha ikhafu ye-rotator inikeza inani elithile lokunyakaza (funda kabanzi ngalokhu ngezansi). Kuthathwe ndawonye, lokhu kwakhiwa kukhawulela umgodi ohlangene osheshayo.

I-clavicle nayo idlala indima ebalulekile yokusebenza ekwakhiweni kwehlanganisela yehlombe. Ukuphela kwayo okukude kunanyathiselwe kunqubo ye-acromion noma ye-acromial ye-scapula. Lapho ihlombe lithunjwa ngaphezulu kwe-engela yama-degree angama-90, ukunyakaza okuqhubekayo kwenzeka ngenxa yokuhamba ngokuhlangana kwe-clavicle, isigxobo esiphansi se-scapula nesifuba. Uma sibheka phambili, sithi futhi imisipha eyinhloko ehlinzeka ngokuhlangana kwehlombe - i-deltoid - inamathiselwe kunkambiso echazayo yokwakheka.

Imisipha ye-Rotator

Isimo semisipha ezungeze ilunga sibalulekile empilweni yelunga. (Lesi sitatimende sisebenza kuwo wonke amalunga omzimba womuntu, hhayi ehlombe kuphela). Masiphinde ukuthi imisipha ekhonza ukuhlangana kwehlombe itholakala, ngezingqimba ezimbili. Imisipha esivele ishiwo - ama-rotator - ingeyokujulile:

infraspinatus - etholakala emzimbeni we-scapula, ngoba akunzima ukuqagela egameni, ngaphansi kwe-axis yayo futhi inesibopho sokuphakanyiswa kwehlombe;
i-supraspinatus - etholakala ngaphezu kwe-eksisi, ibamba iqhaza ekuthunjweni kwehlombe emzimbeni. Iziqu zokuqala ezingama-45 zokuthunjwa zenziwa ngokuyinhloko yimisipha ye-supraspinatus;
i-subscapularis - etholakala endaweni engaphezulu komzimba we-scapula (phakathi kwe-scapula nesifuba) futhi inesibopho sokwenza ikhanda lekhanda le-humeral;
ukuzungeza okukhulu - kuqhamuka esigxotsheni esingezansi se-scapula kuye ekhanda le-humerus, kulukelwe ku-capsule nge-tendon. Ndawonye emsipheni we-infraspinatus, libiza ihlombe.

Ukuhambisa imisipha

Ama-tendon we-biceps ne-triceps brachii adlula i-capsule ehlangene. Njengoba ziphonswa ngaphezulu kwekhanda le-humerus, zinamathisela kunqubo ye-acromial ye-scapula, le misipha iphinde inikeze ukunyakaza okuthile ehlangothini lehlombe:

ama-biceps aguqula ihlombe, aletha umzimba we-humerus ngama-degree angama-90 ebhande elingaphezulu lehlombe;
i-triceps, kanye nenhloko engemuva yomsipha we-deltoid, yelula ihlombe, idonsela emuva isidumbu se-humerus esihlobene nomzimba we-scapula;

Kufanele kushiwo ukuthi imisipha emikhulu nemincane ye-pectoralis kanye nemisipha ye-latissimus dorsi nayo inamathiselwe kuma-tubercles ama-articular we-humerus, enikeza ukunyakaza okufanele:

pectoralis ezinkulu nezincane - banesibopho sokuletha amathambo e-humeral komunye nomunye;
© Sebastian Kaulitzki - stock.adobe.com. Imisipha emikhulu (kwesobunxele) nezincane (kwesokudla) zepectoral
imisipha ebanzi kakhulu yangemuva inikeza ukunyakaza kwemizimba yamathambo e-humeral ibheke phansi endizeni engaphambili.
© bilderzwerg - stock.adobe.com. Imisipha yeLatissimus

Imisipha ye-deltoid ibhekene ngqo nokunyakaza kokuhlangana kwehlombe. Inamaphuzu okunamathisela alandelayo:

i-eksisi ye-scapula iyindawo yokuqala yengxenye engemuva yesicubu se-deltoid;
i-acromion - iphoyinti lokunamathisela lengxenye emaphakathi yemisipha ye-deltoid;
ukuphela oku-acromial kwe-clavicle kuyindawo yokunamathisela yengxenye yangaphakathi yemisipha ye-deltoid.

Ukukhonza ngakunye, empeleni, kwenza umsebenzi ohlukile, kepha ukunyakaza okulinganiselayo kokuhlangana kwehlombe kudinga umsebenzi odidiyelwe wazo zontathu "izinyanda". Lokhu kugcizelelwa iqiniso lokuthi zonke izixha ezintathu zedelta ziguquka zibe ithoni eyodwa, enamathiselwe ku-deltoid tuberosity ye-humerus.

Umthamo omkhulu wale misipha unikeza ububanzi obufanele bokunyakaza. Kodwa-ke, ngokwenza, "bayisisekelo" sokujoyina. Akukho sakhiwo samathambo esithembekile ehlombe, yingakho lapho kwenziwa imisebenzi yezemidlalo, ikakhulukazi lapho kwenziwa ukunyakaza kwe-amplitude, ilunga lehlombe lilimele.

Indlela yokulimala

Ukwehlukaniswa kwehlombe ukuhanjiswa kwekhanda le-humerus ngokuhlobene nomgodi we-glenoid we-scapula. Ngokuqondiswa kokufuduka, kunezinhlobo ezahlukahlukene zokuhlukaniswa kwamahlombe.

Ukuhlukaniswa kwangaphambili

Lolu hlobo lokulimala lwenzeka kalula kakhulu, ngoba yisigxobo sangemuva se-humerus capsule esingaqiniswa kakhulu yimisipha nemisipha. Ngaphezu kwalokho, ingxenye engemuva yekhanda le-deltoid kumele inikeze ukuzinza. Kodwa-ke, ayithuthukisiwe ngokwanele phakathi kweningi labantu abajwayelekile, futhi nabasubathi bayabuswa.

Lokhu kulimala kungenzeka ngaphansi kwesenzo sethonya lokudlathubala kulungu lomzimba - lapho uqeqesha ubuciko bempi, ukwenza izinto emasongweni, noma kumigoqo engalingani, indawo yokuqala yokungena kwi-handstand. Ukwehlukaniswa kwangaphakathi kungenzeka futhi ngenxa yokushaywa kwendawo yokuhlangana kwehlombe - lapho uqhuba ubuciko bokulwa (isibhakela, i-MMA, ikarati), noma lapho ufika, ngemuva kokwenza into yokugxuma (ukujima, ipaki).

Ukuhlukaniswa ngemuva

Ukuhlukaniswa kwehlombe langemuvafuthi ngeakukhishwa kaningi njengangaphambili, kodwa, nokho, kaningi ngamaphesenti. Kulesi simo, ikhanda le-humerus lihanjiswe endaweni engemuva kwesikhala se-glenoid scapula. Njengoba ungaqagela, ukufuduka okunjalo kwekhanda lehlombe kwenzeka lapho isigxobo sangaphakathi se-capsule yejoyini lehlombe silimele. Imvamisa, ihlombe lisendaweni yokujika, izingalo ziphambi kwakho. Umthelela uvela engxenyeni ekude yesandla. Kalula nje, entendeni yesandla sakho. Umphumela onjalo kungenzeka lapho uwa ezingalweni ezeluliwe, ngokwesibonelo, ngokungasebenzi okwanele kobuchwepheshe bomsebenzi we-burpee. Noma, uma isisindo sebha singasatshalaliswa kahle lapho kwenziwa umshini wokucindezela ibhentshi.

Ukuhlukaniswa okuphansi

Ekuhlukanisweni okuphansi, ikhanda le-humerus lisuswa endaweni engaphansi kweglenoid cavity ye-scapula. Lolu hlobo lokulimala aluvamile futhi lwenzeka ngengalo iphakanyisiwe. Ukulimala okunjalo kungenzeka lapho kwenziwa ukuzivocavoca "ifulegi", lapho uhamba ngezandla, uhlwithe futhi uhlanze futhi udlwathuzele. I-jerk ne-Push, kulokhu, kuhlukumeza kakhulu, ngoba amahlombe asesimweni esingesihle ngokwasemzimbeni, futhi umthwalo wehla ume mpo.

Ukuhlukaniswa okwejwayelekile

Kukhona ezinye izinhlobo zokuhlukaniswa kwamahlombe, kepha empeleni, ziyinhlanganisela yezinhlobo ezingenhla zokulimala okuchaziwe.

Umphumela omubi kakhulu wokususwa kwehlombe ukungahambi kahle kwawo - ukwakheka kokuhlukaniswa okujwayelekile. Lesi simo sibhekene neqiniso lokuthi noma yimuphi umthelela omncane kujoyini elithintwe ngaphambilini lanele ngokwenzeka kokuhlukaniswa okugcwele. Ngokuvamile, lesi sifo sivele ngokuphathwa okungalungile kwe-dislocation eyinhloko yehlombe.

Izimpawu nezimpawu zokuhlukaniswa

Lezi zimpawu ezilandelayo ezingemnandi zikhombisa ukulimala kwejoyini lehlombe, okungukuthi, ukuhlukaniswa:

Ubuhlungu obucijile endaweni yejoyinti elonakele, elihambisana nohlobo "lwe-crunch emanzi".
Ukwehluleka ukwenza ukunyakaza okusebenzayo kunoma yimaphi ama-axes okuhamba kokuhlangana kwehlombe.
Ukufuduka kwesici kwekhanda le-humerus. Esifundeni se-deltoid, inqubo ye-acromial ye-clavicle iyanqunywa, ngaphansi kwayo "ukucindezeleka". (Ngokuhlukaniswa okuncane, ingalo ihlala iphakanyisiwe, ikhanda le-humerus lizwakala endaweni yesifuba, ekhwapheni). Indawo uqobo, uma iqhathaniswa nendawo enempilo, ibukeka njenge "sunken". Kulokhu, isitho esithintekile siba side ngokwengeziwe.
Ukuvuvukala kwendawo ehlangene ethintekile. Ikhula ngenxa yomonakalo ohlukumezayo wemikhumbi ezungeze indawo ehlanganisiwe. Igazi elitheliwe lingena ezicutshini ezithambile, kwesinye isikhathi lenze i-hematoma enkulu impela, eletha ukuzwa okungeziwe okubuhlungu. Ngaphezu kwalokho, ngeke ubone "ukuluhlaza okwesibhakabhaka" kwendawo ye-deltoid ngokushesha ngemuva kokulimala - imikhumbi engaphansi kwesikhumba ilimele kakhulu ngokwedlulele, futhi i-hematoma ebonakalayo iyisici sokulimala ngqo kwemikhumbi ekhonjisiwe.

Usizo lokuqala lwehlombe elihlukanisiwe

Ngezansi kukhona amanye amathiphu azokusiza uma kufanele unikeze usizo lokuqala kulowo ohlukunyeziwe.

Akunasidingo sokuzama ukuqondisa ihlombe lakho ngokwakho !!! Akunjalo! Imizamo engenalwazi yokuzinciphisa kwehlombe iholela ekulimaleni kwenqwaba yemithambo yegazi nokuqhekeka okukhulu kwesigaxa sehlombe!

Okokuqala, udinga ukulungisa isitho, uqinisekise ukuphumula okuphelele nokukhawulelwa kokuhamba. Uma kukhona ukuqeda izinhlungu (i-analgin, ibuprofen noma i-diclofenac nokunye okunjalo), kuyadingeka ukuthi unikeze isisulu umuthi ukuze unciphise ukuqina kwesifo esibuhlungu.

Uma kukhona iqhwa, iqhwa, amadombolo afriziwe, noma imifino, gcoba umthombo obandayo okhona endaweni eyonakele. Yonke indawo ediltoid kufanele ibe sezindaweni "zokupholisa". Ngakho-ke, uzonciphisa i-edema yangemva kwenhlekelele embotsheni ehlangene.

Okulandelayo, udinga ukuletha ngokushesha isisulu esibhedlela lapho kune-traumatologist nomshini we-X-ray. Ngaphambi kokubeka kabusha ukuhlukaniswa, kuyadingeka ukuthatha isifinyezo sejoyini lehlombe ukuze ukhiphe ukuphuka komzimba we-humerus ne-scapula.

Ukwelashwa kokuhlukaniswa

Mayelana nokuthi ungaliphatha kanjani ihlombe elihlukanisiwe, nazi izeluleko ezijwayelekile ezimbalwa, ngoba ukuzelapha ngokwakho kuleli cala kungaba yingozi kakhulu. Inqubo yokuphulukisa ifaka izigaba eziningana:

ukuncishiswa kokuhlukaniswa ngudokotela oqeqeshiwe we-traumatologist. Kungcono - ngaphansi kwe-anesthesia yendawo. Okungcono, ngaphansi kwe-anesthesia ejwayelekile. Ukuphumula kobuhlungu kunikeza ukuphumula emisipheni e-spasm ngokuphendula ukulimala. Ngakho-ke, ukunciphisa kuzoshesha futhi kungabi buhlungu.
ukukhubazeka nokuqinisekisa ukunganyakazi okuphelele kokuhlangana kwehlombe. Isikhathi sokukhubazeka izinyanga eziyi-1-1.5. Ngalesi sikhathi sizama ukuthola ukuphulukiswa okuphezulu kwe-capsule yehlombe. Ngale njongo, kule nkathi kunqunywe izinhlobo ezahlukene ze-physiotherapy, esiza ukuthuthukisa ukujikeleza kwegazi ejoyintini elithintekile.
ukuvuselelwa.

Sizochaza ngokuningiliziwe ngezansi kwesigaba sokuvuselelwa sokususwa kwehlombe.

Ukuvuselelwa

Kuyadingeka ukukhulisa kancane kancane uhla lokunyakaza ngokushesha ngemuva kokukhipha ukungasebenzi. Ngaphandle kokuthi izicubu ezixhuma zikhule ndawonye, ngesikhathi sokukhubazeka imisipha ibuthakathaka futhi ayikwazi ukunikeza ukuzinza okufanele kujoyini.

Isigaba sokuqala sokululama

Emasontweni amathathu okuqala ngemuva kokukhipha i-fixation bandage, i-kinesio tape ingaba usizo olunokwethenjelwa, kusebenze imisipha ye-deltoid futhi ngaleyo ndlela kwandise ukuzinza kwejoyini. Esikhathini esifanayo, yonke imishini yokunyathelisa kanye neziqhumane ezifakiwe kufanele zingafakwa. Kokuzivocavoca okutholakalayo, okulandelayo kusala:

Ukuhola ingalo eqondile ohlangothini. Umzimba umile ume ume mpo. Amahlombe adonswa ndawonye, amahlombe ahlukaniswa. Kancane kancane nangendlela elawulwayo, sihambisa isandla sethu ohlangothini lwe-engeli engeqi kuma-degree angama-90. Sibuye siyibuyise kancane kancane endaweni yayo yasekuqaleni.
© WavebreakMediaMicro - stock.adobe.com
Ukuphakanyiswa-ukuphakanyiswa kwehlombe. Indololwana icindezelwe emzimbeni, ingalo igobeke esihlanganisweni sendololwane kuma-90 degrees. I-humerus isendaweni, kuhamba ingalo kuphela. Singenisa futhi siphume ngokushintshana, ama-dumbbells aboshwe ngesandla, ngakwesobunxele nangakwesokudla. I-amplitude incane. Ukuzivocavoca kwenziwa kuze kuvele umuzwa wemfudumalo, noma ngisho nase-nutria yejoyini lehlombe.
© pololia - stock.adobe.com
Ukuxega kwezingalo ku-simulator, ngaphandle kokunwetshwa kwengalo elimele. Lokhu, isibonelo, umqeqeshi webhulokhi onebhentshi laseScott elakhelwe ngaphakathi.
© Makatserchyk - stock.adobe.com
Ukwelulwa kwezingalo ku-simulator okulingisa umshini wokucindezela ibhentshi laseFrance, i-humerus maqondana nomzimba akufanele ikhishwe nge-engela engaphezu kwama-90 degrees.

Isisindo somthwalo sincane, udinga ukugxila ekuzweleni kwemisipha lapho usenza. Ama-Barbells nama-dumbbells esisindo esisindayo nesisindayo ngalesi sikhathi akuvunyelwe ngokuphelele.

Isigaba sesibili

Emasontweni amathathu ngemuva kokususwa kokungasebenzi, ungavula amalifti phambi kwakho futhi usakaze emthambekeni, ukuvula izingxenye ezingaphambili nezingemuva zemisipha ye-deltoid, ngokulandelana.

Siqala ukusabalalisa ezinhlangothini ngezinguqulo ezimbili: ngamasongo amancane nezindlela ezihlanzekile ngokwedlulele - ukuqinisa imisipha ye-supraspinatus, nangama-dumbbells anesisindo esincane (okungcono kwi-simulator, kepha kungenzeka ingatholakali ejimini yakho) ukuthonya ingxenye ephakathi yesisipha se-deltoid.

Ngakho-ke, udinga ukuqeqesha amanye amasonto amathathu. Kuphela ngemuva kwalesi sikhathi, ungabuyela ngokucophelela ohlelweni olujwayelekile lokuqeqesha, kancane kancane kufaka phakathi ukunyakaza nokucindezela ohlelweni lokuqeqesha. Kungcono - kuma-simulators, anesisindo esimaphakathi noma esincane.

Ama-push-ups, imishini yokunyathelisa ngaphezulu, ama-push-up wokuzivocavoca kanye nokuzivocavoca emabhaleni angalingani noma ukukhipha ibha enezingqimba noma amasongo kusavunyelwe. Ngalesi sikhathi sokuvuselelwa, esinamasonto amane ubude, kancane kancane sikhulisa izinsimbi ekunyakazeni nasekunyakazeni, sisebenza ikakhulukazi kuma-simulators. Sipompa imisipha ye-deltoid kanye nemisipha ye-rotator cuff njalo lapho uzivocavoca, ikakhulukazi ekuqaleni.

Isigaba sesithathu

Ngemuva kwesigaba samasonto amane, ungaqhubeka nokusebenza ngezisindo zamahhala. Kungcono ukuqala nge-barbell, bese kuphela uqhubeke nokusebenza ngezinsimbi nama-dumbbells. Ngemuva kokukwazi ukuhamba kahle nabo, ungaqala ukusebenza ngesisindo sakho futhi.

Ukuvimbela ukuhlukaniswa kwehlombe kuqukethe ukuqiniswa okuhlelekile kwemisipha yenkinobho ye-rotator usebenzisa izivivinyo ezichazwe esigabeni sokuqala sokuvuselelwa, nokusebenza nenqwaba yemisipha ngayinye ngokuhlukile. Ukunakekelwa okukhethekile kufanele kukhokhwe engxenyeni engemuva yesicubu se-deltoid, esibhekele ukuzinza kwesigxobo sangemuva se-capsule yehlombe.

Akufanele uqale ukuqeqesha ama-deltas ngezinsimbi ezinkulu nokuzivocavoca kwebhentshi / D njengokuzifudumeza kusiza kakhulu ukumpompa ugongolo ngalunye ngokuhlukile, wenze izivivinyo zekhofi lokujikeleza.

Ukuzivocavoca Kokulimala

Njengoba kungenzima ukuyiqonda kulokhu okungenhla, izivivinyo ezihlukumeza kakhulu eCrossFit ziyizinto zokuzivocavoca ezenziwa emasongweni nakumabha angalingani, ukuhlwitha, ukuhlanza nokujikijela nokuzivocavoca okuholela kubo, ukuhamba nokuma ngesandla.

Kodwa-ke, akukho ukuzivocavoca okuzokulimaza uma ubheka imisebenzi yakho ngendlela enengqondo futhi elinganiselayo. Gwema ukucindezeleka okuhlangothini olulodwa, thuthukisa umzimba wakho ngokuvumelana futhi ube nempilo!