Kodi minofu yanu imasewera mbali yanji pa ululu wanu wammbuyo?
Minofu yofewa ndi mawu omwe amatanthauza gulu la maselo ogwirira ntchito palimodzi, kulumikiza envelopu, chithandizo ndi / kapena kusuntha zigawo zozungulira izo. Kugwiritsa ntchito molondola mawuwa kumaphatikizapo mitundu yambiri ya minofu ndi machitidwe a thupi kuphatikizapo minofu, yolumikiza, khungu (njira yosakaniza,) dongosolo lamanjenje ndi ma circulation (mitsempha ya mitsempha.)
Ngakhale chimodzi mwazinthu zomwe zili pamwambazi zikhoza kuthandizira kupweteka kwanu kumbuyo ndi kuchiritsa, chifukwa cha msana wam'mimba (komanso kumvetsetsa zomwe zimachitika pa opaleshoni) mumakhala ndi nkhawa pang'ono chabe .
Kawirikawiri, "minofu yofewa" imagwiritsidwa ntchito pofotokoza minofu, matope, ligaments ndi / kapena fascia.
Mitundu
Cholinga cha mankhwala nthawi zambiri chimakhala ndi mitsempha yamphamvu yokwanira kuti imathandizire kumbuyo kwanu ndi kusinthasintha mokwanira kuti ikulowetseni mosavuta njira zonse zomwe zingatheke.
Komanso, m'khosi kapena opaleshoni yotsatira dokotala wanu akhoza kusokoneza minofu inayake kuti akwaniritse momwe akufunira kugwira ntchito. Ngati opaleshoniyi ndi mtundu wamtundu, mwachitsanzo, sizowonongeka msana (MAST), izi zingakhudzire nthawi yamachiritso anu.
Fascia
Mtundu wina wofunika wa minofu yofewa ya mankhwala a m'mbuyo ndi pamutu ndi fascia. Fascia ndi chophimba chomwe chimakhala ndi minofu pamlingo uliwonse, kuchokera ku selo yaying'ono kwambiri, kupita ku zitsulo zomwe zimakhala ndi minofu yomwe imakhala ndi minofu yokha, kuphatikizapo magulu a minofu ndi mawonekedwe onse a minofu.
Cholinga cha fascia ndi kuchirikiza kukhulupirika ndi kuyenda kwa minofu.
Zokongola kwambiri zimagwiritsidwa ntchito bwino koma mukavulala, kapena mutakhala ndi vuto, zingatheke. Chifukwa chokhalira pafupi ndi minofu, ikagwedezeka, ikhoza kulakwa ndi minofu yolimba.
Njira yotchedwa myofascial release ingagwiritsidwe ntchito pofuna kuthetsa izi. (Kaŵirikaŵiri amaperekedwa monga mankhwala ndi ochiritsa opaleshoni ndi ena odziwa ntchito) Ngati simukuchiza, ganizirani kugwiritsa ntchito mipira ya tenisi kapena pulojekiti ya thovu kuti mugwiritse ntchito "kinks" ndi "glitches" monga momwe mumamvera.
Chenjezo ili likhoza kukhala lopweteka! Koma nthawi yomwe imagwiritsidwa ntchito moyenerera, ikhoza kubweretsa ufulu wotsagana komanso kupumula kwa ululu.
Machitidwe olimbitsa thupi akukhala akudziwika, nayonso. Zambiri zimaphatikizapo kumasulidwa kwachuma (monga momwe tafotokozera pamwambapa) kuphatikizapo maulendo okhudzidwa kuti athandize kukonzanso zachilengedwe.
Maganizo ochokera kumunda wokhala ndi thanzi labwino adayambira pazinthu zambiri monga yoga ndi Pilates.
Ligaments ndi Tendons
Kukhala ndi chidziwitso chodziwikiratu cha ntchito za mitundu yosiyanasiyana yomwe imapangitsa mafupa anu kuphatikiza ndipo mapulogalamu anu congruent angakhale othandiza kupanga ndi kuchita zochitika zanu zolimbitsa thupi. Lingaliro langa ndilobwino kuti mudziwe zomwe mukugwira nawo mukasuntha, kuchita masewero olimbitsa thupi kapena kupatulapo mbali ya mankhwala anu.
Mitunduyi imagwirizanitsa mafupa aphatikizana pamodzi kuti ateteze kayendetsedwe kambiri (ndi kovulaza) mu mgwirizano umenewo. Tendons kugwirizanitsa minofu ku mafupa. Ndipo synovial madzi, omwe amapezeka m'magulu a synovial (mwachitsanzo, zigawo zanu), amathandiza kusunthira bwino komanso kupweteka mwa kuwononga malo pakati pa mafupa. Mu msana, synovial madzi amapezeka m'magulu a mbali.
Udindo wa Zosakaniza Zofewa Pambuyo Kuvulaza ndi Kumva
Mphuno yofewa ndi kuvulala kumbuyo ndizofala kwambiri.
Ngati muvulaza minofu, imatchedwa mavuto; Kuvulazidwa kwa ligament kumatchedwa sprain. Kulemera kwa kuvulala kofewa kumadalira pa Kalasi yake. Pali 3 Maphunziro kuchokera pa 1 omwe ndi ofatsa (monga minofu kapena tchuta pambuyo pa tsiku la munda wamaluwa) kupyolera mwa 3 zomwe zimaimira kukwanira kwathunthu (chovulaza chachikulu chomwe chimafuna thandizo lachidziwitso choyamba ndi kuchipatala mwamsanga.)
Mkhalidwe kapena khalidwe la minofu yanu yofewa ikhoza kuwonetsanso kukula kwa kupweteka kwanu pamene akuwongolera, molimbika komanso / kapena kusayerekezera (mwa mphamvu ndi kusinthasintha.)
Zosakaniza Zowonongeka Mwamsanga Zokonzekera Kubwerera Kumbuyo
Nthawi zambiri anthu amangodandaula za ululu wammbuyo ngati zomwe ali nazo ndi minofu yolimba.
Pofuna kuthetsa vutoli, ganizirani kutambasula minofu yotsatirayi.
- Hamstring Imayenda
- Quad imatambasula
- Chiuno cha mkati (Groin) Chimawongolera
- Ntchafu Yamkati Imayenda
Koma ngati ululu wanu wam'mbuyo umakhala chifukwa cha minofu yambiri, ganizirani kuyesera mwamsanga komanso wosavuta kumenyana nawo: Kubwezeretsa Muscle Pulogalamu Yopereka.