Ukulimala kwamahlombe namahlombe: i-Anatomy, Izimpawu kanye nokuvuselelwa * Isiphambano

Ilunga lehlombe ilunga elihamba kakhulu emzimbeni womuntu. Alikho elinye ilunga emzimbeni elinenani elifanayo lamadigri enkululeko. Kulapha lapho ungenza ngasikhathi sinye ukunyakaza okunjenge-flexion-extension, ukuthunjwa, ukujikeleza. Kepha ukuhamba okunjalo, ngaphezu kwezinzuzo zako, nakho kunezibi zazo - inkululeko ethe xaxa yokuhamba ejoyintini, ukuvikela kancane ekulimaleni ngengozi. Ngalesi sizathu, ukuhlangana kwehlombe kuvezwa kalula ekulimaleni okuhlukahlukene ngaphansi kwethonya lokuzivocavoca umzimba. Yikuphi ukulimala kwehlombe okuvame kakhulu, yiziphi izinhlobo zokulimala, ukuthi ungazivikela kanjani, nokuthi kufanele wenzeni uma ihlombe selivele lilimele - sizokutshela kule ndatshana.

I-anatomy ehlombe

Ilunga lehlombe yisakhiwo esiyinkimbinkimbi emzimbeni womuntu. Ukuqonda ukuthi kusebenza kanjani nokuthi kunasiphi isimo lapho kunengozi yokulimala, okokuqala udinga ukuqonda ukwakheka kwayo nezici ze-anatomical.

Isakhiwo esihlangene

Isisekelo samathambo sokuhlangana kwehlombe yilesi:

i-scapula enobuso be-articular nezinqubo ezi-2 (i-humeral ne-coracoid);
ihumerus nekhanda layo;
ukhololo.

Izakhi zamathambo ezibalwe zixhunywe ngemigqa eminingi, okuyilezi:

i-coracoacromial ligament yeluliwe phakathi kwenqubo ye-coracoid ye-scapula nenqubo ye-humeral ye-scapula;
i-coracohumeral - i-ligament yelulwe phakathi kwekhanda le-humerus nenhloko ye-humerus;
i-articular capsule - i-ligament ehlanganisa ikhanda le-humerus futhi inamathela emaphethelweni obuso be-scapula. Yakhiwa yimigqa ephezulu, emaphakathi naphansi ye-articular-humeral ligaments;
I-ligomi ye-acromioclavicular ligament iphakathi kwe-clavicle nenqubo ye-humeral ye-scapula. Yize kungahlobene ngqo nokuhlangana kwehlombe, ukunyakaza kwamahlombe akunakwenzeka ngaphandle kokuhamba okuhambisanayo kuhlanganiso lwe-clavicular-acromial. Imayelana nokuthumba ingalo ngenhla kwama-degree angama-90, ukujikeleza ingalo, ukugoba ihlombe ngenhla kwama-90 degrees.

Ingxenye yemisipha yokuhlangana kwehlombe

Ingaphakathi langaphakathi le-scapula lihlanganiswe nemisipha ye-subscapularis. Unika umsipha wakhe ekhanda le-humerus. Kungumsipha wokuqala onthenda yakhe eyakha ikhafu ye-rotator. Ngendlela, ukulimala kwethenda yehlombe kuyinto ejwayelekile ekusebenzeni kwezemidlalo. Ingozi yayo ukuthi ukwelashwa komonakalo onjalo akupheleli ngaphandle kokungenelela kokuhlinzwa.

Ebusweni obungaphandle be-scapula (noma ebusweni obungemuva uma kubonakala ukuhlukaniswa kwe-BNA kwe-anatomical) kunemisipha emibili:

i-supraspinatus;
infasipinatus.

Iqiniso ngukuthi le misipha inamathiselwe ngqo emzimbeni wethambo futhi umqondo wegama labo uyisici esiyisisekelo somzimba we-scapula - i-axis ye-scapula. Imisipha yomibili yale misipha inamathiselwe ekhanda le-humerus, ngokulandelana, iyinombolo yesibili neyesithathu phakathi kwemisipha ye-rotator cuff.

Ukusuka emaphethelweni ohlangothini lwengxenye yesithathu yomzimba we-scapula, imisipha yesine isuka iye ekhanda le-humerus, yakhe isikhwama se-rotator ehlombe - isicubu esincane esiyindilinga. Isigaxa se-rotor siqinisa ukuhlangana kwehlombe futhi sinikeze indawo efanele yekhanda le-humerus.

Indima yama-biceps nama-deltas emsebenzini wehlombe

Imisipha yamakhanda ama-biceps "aqinisa" ukuhlangana kwehlombe ngaphesheya kwendawo engaphambili: ikhanda elide linamathiselwe ku-tubercle ye-supra-articular ye-scapula, kanti elifushane kunqubo ye-coracoid ye-scapula. Womabili la makhanda akha isisu semisipha, esinamathiselwe ngothanda obanzi kwi-tuberosity ye-radius. Ngakho-ke, ama-biceps aguqula hhayi kuphela ukuhlangana kwendololwane, kodwa futhi abamba iqhaza ekuguqukeni kwehlombe.

Inhloko ende yama-triceps ivela ku-sub-articular tubercle ye-scapula futhi ibamba iqhaza ekuqiniseni ukuhlangana kwehlombe eduze kwendawo engemuva. Womabili la makhanda, anokungezwani okuhlangene, afaka isandla ekwandisweni kwamahlombe.

Imisipha ye-deltoid imboza lonke ilunga kusuka ngenhla, ihlanganisa lonke ibhande lomlenze eliphezulu (i-clavicle, i-scapula, i-humerus) libe yinto eyodwa futhi linikeze ngqo lonke uhla lokunyakaza ehlangene. Ukuhlanganiswa okunjalo kokusebenza kungenzeka ngenxa yokuthi amaphuzu okunamathiselwe ahlanganisa zonke izindawo eziqokiwe. Isicubu uqobo, ngokusebenza, singahlukaniswa sibe "izingxenye" ezintathu:

ngaphambili - kunikeza ukuphakama kwesandla phambi kwakho;
okulingene - kunesibopho sokususa isandla emzimbeni;
emuva - inikeza ukuthunjwa kwe-humerus back.

Ukulimala okuvamile

Ngakho-ke, uma usuvele wakhe umbono othile wokuthi ijoyini lethu lisebenza kanjani nokuthi lisebenza kanjani, ungaqhubeka nokuzijwayeza ukulimala okuvame kakhulu. Ngezansi sibheka ezinye zezinhlobo zokulimala kwamahlombe bese sixoxa ngokuthi yikuphi ukuvivinya umzimba okuhlukumeza kakhulu nokuthi ungakugwema kanjani ukulimala.

KuCrossFit, izivivinyo ezihlukumeza kakhulu ehlombe ukuzivoxavoxa ngamandla emasongweni, kumajezi nakumajezi.

Ngaphezu kwalokho, akuyona izivivinyo ngokwazo eziyingozi, kodwa indlela ezenziwa ngayo. Ukunyakaza okuphindaphindiwe ehlangene ehlombe, okwenziwe ngemithwalo ephezulu nengaphansi, futhi nakwi-amplitude enkulu, kuvusa ukwakheka kwenani elikhulu lama-microtraumas, kufaka phakathi nemisipha. Ngakho-ke, into yokutakula kufanele njalo ibhekwe ngokuqinile ekuhleleni ukuqeqeshwa.

Ukuhlukaniswa kwamahlombe

Ukulimala okuvame kakhulu ekuhlanganyeleni kwehlombe, noma kunalokho i-ligamentous apparatus, ukuhlukaniswa. Ingqikithi yomonakalo ilele ekutheni ikhanda le-humerus lisuswe dengwane laya phambili noma lihlehlela emuva kancane kusimo salo somzimba.

Ngokuvamile, ukuhlukaniswa kwenzeka ngenxa yokufuduka kwethambo phambili. Kulokhu, isandla sicindezelwe ngokwemvelo emzimbeni, inqubo ye-acromial (humeral) ye-scapula iphikiswe kakhulu. Kwakhiwa "umgodi" phakathi kwekhanda le-humerus ne-acromion. Indawo yokuhlangana kwamahlombe, ukunyakaza kokujoyina akunakwenzeka.

Ukuzivocavoca okuhlukumeza kakhulu maqondana nokuthola lolu hlobo lokulimala kukhishwa ngamandla kumigoqo engalingani, ama-push-up kumabha angalingani anezisindo ezengeziwe.

Ukulimala kwekhafu yeRotator

Isigaxa se-rotator sonakaliswa kalula yimiphumela eqondile yokuhlukumezeka - ukushaywa endaweni ehlanganisiwe, amandla okusonteka ngokweqile adlula ekseni lejoyinti, lapho ihlombe lilimala lapho liwa futhi lihlala endaweni ehlangene yehlombe. Lezi zivivinyo zihamba phambili ohlwini lokuzivocavoca okungalimaza ikhefu le-rotator.

Kulula kakhulu ukulimaza inkomishi ye-rotator lapho iqhuma futhi yenza ukusunduza ngezingalo zomzimba. Lokhu kwenzeka okwamanje lapho esinye sezandla singabanjisiwe "eceleni komthungo" isikhundla. Kulokhu, kwenzeka ukuphazamiseka kwe-humerus: ikhanda layo liya phambili maqondana ne-eksisi yelungu. Esimweni esibi kakhulu, ukuqhekeka kwe-capsule ehlangene noma ukuqhekeka kwesisodwa noma ngaphezulu kwemisipha ye-rotator cuff kungenzeka, esimweni esihle kakhulu, ukwakheka kwe-spasm emisipheni ye-cuff (cishe - i-supraspinatus ne-infraspinatus muscle) ngokufuduka kwekhanda okuhlobene nokuhlangana nobunzima bokuhamba ngokuhlanganyela, kuze kuphele ukungabi nokwenzeka phakamisa ingalo yakho ngaphezu kwama-degree angama-60 emzimbeni.

Ukuqothuka nezinyembezi zemisipha

Olunye uhlobo olujwayelekile lokulimala phakathi kwe-CrossFitters ukulimala kwe-ligament ehlombe.

I-angular velocity ku-snatch nokuzivocavoca okuhlanzekile ne-jerk iphezulu kakhulu. Ngesisindo esiningi se-projectile noma ukuhlangana okungahambi kahle kwemisipha, i-humerus ingadlulela ngale kwendiza yomzimba, ngaleyo ndlela idale ukungezwani okweqile ezintweni zomgogodla zenhlanganisela futhi kuvuse nokwelulwa kwemisipha yehlombe noma, mhlawumbe, ukuqhuma kweqembu lemisipha emifushane - ama-rotator, enezinyembezi noma ukuqhekeka kanyekanye eyodwa yazo (okungenzeka kakhulu lapha ukuqhekeka kwesisipha esincane esiyindilinga).

Izinyembezi ze-Ligament zingagcwaliswa ngokuzivocavoca emabhaweni nasezindandeni ezingalingani. Lapho uphuma khona ngamandla emigoqweni engalingani, isisindo somzimba siwela emajoyintini ehlombe. Masenze ukubhuka kusengaphambili ukuthi umthwalo emajoyini uphakeme kakhulu emasongweni kunase-crossbar, ngenxa yokuzinza okuphansi kwesimo sezandla ezivivinyweni ezenziwa kusetshenziswa le mishini yezemidlalo. Ngalesi sizathu, lapho wenza izivivinyo ezibalwe, ukunwebeka kwemisipha yehlombe nemisipha, futhi kwesinye isikhathi ukudabuka kwabo, nakho kuvamile.

Ukulimala kwe-Biceps, Triceps ne-Delta

Kulula kakhulu ukulimaza ama-biceps lapho wenza i-deadlift ngokubamba okuhlukile usebenzisa isisindo esikhulu. Ngokuqina okuqinile emzimbeni, okuhambisana namandla we-jerk, i-hyperextension yethuluzi le-tendon livela. Umzimba wemisipha, ngokujwayelekile, ukhomba kolunye uhlangothi, kanti umzamo uqondiswe kolunye. Ngenxa yalokho, ukulimala emisipha yehlombe kungenzeka. Imvamisa, lokhu kungukuqhekeka kwezintambo zemisipha yama-biceps.Lapho ama-biceps ephuka, imisipha yale misipha iyancipha, okungaphinde kuqinise ukunyakaza okunjengokuphakamisa ingalo ephambi kwakho.
Ama-triceps avame ukulimala ekunyakazeni okusindayo okuyisisekelo okuhlose ukuthuthukisa imisipha ebekiwe: ama-push-up kumigoqo engalingani, lapho kwenziwa umshini wokunyathelisa waseFrance noma umshini wokucindezela ibhentshi osondelene. Isimo sifana kakhulu nalokho okwenzeka ngokulimala kwe-biceps, ngomehluko kuphela wokuthi ngenxa yokulimala, kuzoba nzima ukuhambisa ingalo ngemuva.
Ukugxila kwekhanda lehlombe akuxhomekile kuphela esimweni se "rotator cuff", kepha futhi nasekuthuthukisweni okufanayo kwawo wonke "amakhanda" amathathu omsipha we-deltoid. Ukungathuthuki kahle kwanoma iyiphi indawo kudala izimo lapho umsebenzi wendawo "obuthakathaka" uqala ukuthatha imisipha ejulile engashintshiwe ukwenza lo msebenzi ("ikhafu" efanayo). Lokhu kuholela eqinisweni lokuthi i-spasm, okungukuthi, iyanciphisa futhi ikhawulele okunye kokuhamba okuhlangene ehlombe. Isimo esakhiwe kuleli cala sifakiwe kusethi yezifo ezibizwa nge-humeral-scapular periarthritis. Indlela elula yokuthola ukulimala kwe-deltoid kulapho uswayipha izinhlangothi ngesisindo eseqile, ngaphandle kokufudumeza kuqala (ingxenye ephakathi. Ukulimala okufanayo kwamahlombe nakho kuvame kakhulu lapho ucindezela i-barbell noma lapho wenza umshini osindayo ezimweni ezifanayo.

I-arthrosis ehlombe

Inhloko ye-humerus imbozwe uqwanga, kanye ne-articular surface ye-scapula. Lokhu kwakhiwa kubizwa ngokuthi yi-glenoid lip, lapho ikhanda lesithambo "lishonile". Ngaphansi kwethonya lokuzikhandla ngokweqile, izicubu ze-cartilage ziqala ukuncipha, ziveze izicubu zethambo ngaphansi kwazo. Uma engxenyeni ethile yejoyinti isembozo sentambo sinyamalala ngokuphelele, ithambo eliveziwe, lapho lithintana nenye indawo engaphezulu, lithola isignali yokulungiswa - ukubuyiselwa kobuqotho obulahlekile.

Ngakho-ke, umsebenzi wamaseli e-osteoblast, "angabakhi" bezicubu zethambo, uyasebenza. Ngenxa yalokho, kwakhiwa uhlobo lweziqu - amathambo, anomphumela wesibili wokuhlukumezeka kujoyini.

Lapho i-congruence, okungukuthi, ukuxhumana ngokuhlangana kwezindawo ze-articular, kwephulwa, kwakhiwa uhlobo lombuthano ononya: lapho ukunyakaza okuningi kwenziwa, kukhula umonakalo omkhulu. Kodwa ukwehla kwezimoto esimweni esinjalo akusizi: inani elincane lokunyakaza kwejoyini lehlombe liholela ekwehleni kwezinga lokujikeleza kwegazi, futhi lokhu kuhlanganisa nokulimala okuhlukahlukene ehlombe nasehlombe lokuhlangana ngenxa yokushoda kwezakhamzimba. Ngakho-ke, kwakheka isifo esibizwa nge-arthrosis sejoyini lamahlombe, okuwumphumela oqondile wokulimala kanzima ehlombe.

Yini okufanele uyenze ngokulimala ehlombe?

Kulesi sigaba, sifuna ukwaba ezinye izincomo zalokho okufanele sikwenze uma ukulimala kungagwenywa. Okokuqala, ake sibheke ukuthi singakubona kanjani lokhu noma lokho ukulimala okuhlangene kwehlombe ukuze sithathe izinyathelo zokuqala ezidingekayo.

Izimpawu zokulimala

Ukulimala kwamahlombe kuhlala kuhambisana nobuhlungu obucijile endaweni ehlangene, kwesinye isikhathi ungezwa umsindo sengathi kukhona okuqhumayo. Ngesikhathi esifanayo, njengomthetho, ukujoyina kukhuphuka ngevolumu, lapho kucindezelwa kuba buhlungu. Isikhundla se-humerus singaba semvelo - sigudluke phambili noma emuva. Njengomthetho, isandla siwela phansi ngokungazikhetheli. Ukunyakaza kokuhlangana kwehlombe akunakwenzeka noma kunzima kakhulu, kuya ngokulimala.

Kunzima ukubona wedwa ukuthi kwenzekeni, ngaphansi kwehora, futhi kwesinye isikhathi kungenzeki. Ukuqhekeka kwesikhwama se-rotator, ukuqhekeka kwe-capsule ehlangene, nokuqhekeka kwengxenye yangaphakathi yesisipha se-deltoid kufana nokwelashwa. Kodwa-ke, ungagxila enkombeni enjalo njengokuqina kwe-edema nokwenziwa kwayo kwasendaweni.

Ukwakhiwa kwe-hematoma engaphansi kwesikhumba kuvame kakhulu ekulimaleni imisipha ye-deltoid, ubunzima bazo zonke izinhlobo zokunyakaza ehlangothini lehlombe kuyisici sokuphuka kwe-capsule ehlangene. Kulokhu, kungahle futhi kuvele umuzwa "wokungazinzi" kwejoyinti, ingalo ibonakala ngathi "iyalenga", kanti izinga lokuhlangana kwehlombe lizobe liphansi ngokubukeka kusukela ohlangothini lokulimala.

Insiza yezimo eziphuthumayo

Noma yikuphi ukulimala kwezemidlalo ehlombe kungukulimazeka okukhulu, ngakho-ke wonke umsubathi kufanele azi ukuthi enzeni kuleli cala. Usizo lokuqala luzoba namaphuzu amathathu abalulekile:

Okuthile okubandayo kufanele kusetshenziswe ngokushesha kujoyini elonakele. Okufanelekile, lokhu kufanele kube yipakethe leqhwa. Kepha uma ingekho, ungakwenza ngezindlela ezithuthukisiwe - iphakethe lamadombolo, ucezu lwenyama efriziwe, ngokuvamile, noma yini enezinga lokushisa eliphansi elizoyenza. Le compress inomphumela wokubulala izinzwa wendawo - yehlisa ukuvuvukala nobuhlungu ngemuva kokulimala ehlombe.
Okulandelayo, udinga ukulungisa isitho, uqinisekise ukuthi ilunga elonakele lisendaweni enganyakazi. Lokhu kubalulekile ngesikhathi "esibucayi" sokulimala. Indlela elula futhi engabizi kakhulu yokulungisa ukuhlangana kwehlombe ibhandishi elihlolwe isikhathi - ubhiya. Ingalo elimele kufanele igobeke kahle endololwaneni bese icindezelwa uqiniswe emzimbeni. Ngemuva kwalokho, kufakwa isikhafu esingunxantathu, ekugcineni kwaso kugxunyekwe entanyeni, bese isandla sibekwa embhedeni oholelwayo.
Ngemuva kwalokho, kufanele ubonane nodokotela ngokushesha, mhlawumbe uchwepheshe okhethekile - i-traumatologist yamathambo. Uzo-oda izifundo ezidingekayo. Kuyadumaza kakhulu ukuziyela ngokwakho ezikhungweni zokuxilonga bese uzama "ukuzelapha"! Isikhathi esiningi esidlulile kusukela ngesikhathi sokulimala ngokuhlanganyela kuya ekuqaleni kokwelashwa, mancane amathuba okuthi alulame ngokugcwele futhi abuyisele ukuhlangana kwehlombe ekuhambeni kwangaphambili.

Ukwelashwa kwehlombe

Inkambo yokwelashwa kufanele ibekwe ngudokotela kuphela! Akunasimo ungazami ukuziphilisa, ngoba iphutha elincane lingaholela eqinisweni lokuthi kufanele ukhohlwe ngokubuyela emdlalweni.

Kepha ukuze ube nombono ojwayelekile wokuthi inqubo yokuphulukisa nokululama ibukeka kanjani yokulimala ehlombe, sizokutshela ngezigaba zayo eziyinhloko.

Ngokuvamile, ukwelashwa kokulimala ehlombe kunjengokulandelayo:

Isikhathi esibucayi sokulimala sithatha kusuka emavikini amabili kuye enyangeni, lapho ukunyakaza okuhlangene ehlombe kungathandeki kakhulu.Ngalesi sikhathi kusetshenziswa izidakamizwa ezingezona ukuvuvukala, ama-compresses abandayo, izinqubo ze-physiotherapy.
Ngemuva kwenyanga yesikhathi esibucayi, isikhathi sokuvuselela siqala. Ingahlala isikhathi eside njengoba uthanda. Njengomthetho, yinde impela - izinyanga ezingama-4-6, kwesinye isikhathi ngaphezulu, kuye ngobukhulu bokulimala. Sizokutshela kabanzi ngalesi sikhathi ngokuhamba kwesikhathi.

Ukuvuselelwa kwangemva kwenhlekelele

Ukululama ekulimaleni kwehlombe akuyona inqubo esheshayo. Ukuvuselelwa, ngokwesilinganiso, kungaqala inyanga eyodwa ngemuva kokulimala. Futhi, lokhu kuyindaba yomuntu ngamunye futhi kudinga ukubonisana kochwepheshe be-traumatology kanye nemithi yezemidlalo.

Imishini elula kakhulu yibhande lenjoloba. Empeleni, ngaphandle kwawo, akukho okunye ongakuthenga. Kuyadingeka ukwenza isethi elandelayo yokuzivocavoca ama-3-5 izikhathi ngeviki, ukunyakaza ngakunye kwenziwa ukuphindaphinda okungu-15-20, njengokuhamba kancane nangaphansi kokulawula ngangokunokwenzeka, uzwe kahle umsebenzi wemisipha. Ngaphezu kwalokho, uzodinga indawo lapho unganamathisela khona ibhande lenjoloba elishiwo ngenhla, ukuze ukwazi ukushintsha indawo yalo - ezingeni lebhande, ngenhla nangaphansi kwalo.

Isikhundla sokuqala - ukuma sibheke indawo yokunamathisela kwe-expander (noma ibhande lenjoloba). Okokugcina kulungiswe ngaphansi kwezinga lebhande. Engalweni elimele, kukhona i-spader, yeluliwe, okwenza kube nokungezwani kokuqala emisipha yelungu lehlombe. Ngenxa yokuhamba okuhlangene kwehlombe nehlombe, sidonsa ibhande lenjoloba ebhande; sibuyela endaweni yokuqala.
© natapetrovich - stock.adobe.com
Ukuzivocavoca kufana nokwedlule, kepha i-expander kufanele ibe sezingeni lebhande, indawo yokuqala kuleli cala ihleli. Ngakho-ke, i-expander icishe ihambisane nejoyini lehlombe. Ukufa kulandela imithetho efanayo.
Indawo yokuqala iyefana naleyo echazwe esigatshaneni 2. I-expander imiswe ngaphezu kwezinga lejoyini lehlombe. Senza futhi ukudonsa kwe-expander kithi.
Ukwakha inkomishi ye-rotator: Lokhu kuvivinya kudinga i-dumbbell. Sigoba ingalo endololwaneni, sicindezele ukuhlangana kwendololongo eceleni komphetho wephiko le-ilium, ihlombe lilungiswe kulesi sikhundla. Ingalo ingu-09 degrees emzimbeni. Ukunyakaza okubushelelezi kwenziwa ngengalo yesobunxele nakwesokudla, nge-amplitude encane, kuze kube nomuzwa ovuthayo ngaphakathi kwejoyini.
© pololia - stock.adobe.com

Ukuziqeqesha ngemuva kokulimala ehlombe

Ungaqala kabusha ukuqeqeshwa ngokulimala ehlombe kuphela ngemuva kokuba ibanga lokuqala lokunyakaza selibuyiselwe kuhlangothini lwehlombe futhi imizwa ebuhlungu inyamalala ngokuphelele. Ekuqaleni, kunqatshelwe ukwenza ukunyakaza kokuqeqesha njenge:

ama-push-up kumigoqo engalingani;
ukuzivocavoca indandatho;
ukunyakaza kokuphakamisa izinsimbi ngezingalo ezeluliwe ngaphezulu (ukuhlwitha, ukuhlanzeka nokujikijela, phezulu, i-shvung).

Ungenza ukunyakaza okuhlangene okukodwa. Isibonelo, izivivinyo ezilandelayo zokulimala ehlombe zizosiza kakhulu ekwakheni ukuhamba ngokuhlanganyela:

jika ngapha nangapha, phambi kwakho, ngokuthambekela;
amahlombe;
imishini yokucindezela yemisipha ye-pectoral, okungcono kumshini weSmith;
imigqa yangemuva emishinini yemigqa yamabhulokhi engenhla naphansi

Kulezi zivivinyo, kufanele uqale ngezisindo ezincane, usebenza ngobukhulu obugcwele, kodwa uzama ukungalethi ukuhlangana kwehlombe endaweni engathandeki. Noma ikuphi ukungakhululeki ekuhlanganyeleni kwamahlombe kuyisizathu sokususa ukuzivocavoca isikhathi esithile ku-arsenal yakho.

Ekuqaleni, ukusebenza kukho konke ukuzivocavoca akufanele kube ngaphezu kokuphindaphinda okungu-15, ngokunensa ngangokunokwenzeka, kubangele ukuzwa okuvuthayo emisipheni esebenzayo. Ngakho-ke, sisiza ukukhulisa ukukhiqizwa kwe-hormone yokukhula engapheli nokusheshisa ukuphulukiswa nokuqinisa amathuluzi we-tendon-ligamentous.

Njalo emavikini ama-2, udinga ukwandisa umthwalo kancane kancane. Kunconywa ukuzijwayeza le modi okungenani izinyanga ezi-3. Izenzo ezengeziwe zingumbuzo ngamunye.

Lokhu okushiwo kule ndatshana akufanele kube yisizathu sokuzixilonga nokuzelapha uma kwenzeka ulimala! Njalo thintana nodokotela ngaphambi kokwenza okuthile!

Isisusa esikhulu salesi sihloko ukunxusa bonke abasubathi ukuthi benze ukufudumeza okuphelele ngaphambi kweseshini enkulu yokuziqeqesha, ukuhlela kahle inqubo yokuziqeqesha. Ubuchwepheshe obuhlinzekwa ukululama okuhle nokuhle kuzovikela amalunga akho ekulimaleni, ngoba kuhlale kulula ukuvimbela ukulimala kunokukupholisa!

Yiba nempilo!