Pochita maphunziro, zomwe ndimaopa kwambiri sikungathe kupitiriza, koma kuvulala.
Ndipo malo omwe minofu imatha kuvulazidwako siina ayi.
· Kodi nthawi zambiri timakumana ndi mavuto? ·
Zapezeka kuti minofu imatha kusokonezeka ikagwidwa mwakhama (mochita khama); Kuphatikiza apo, ma contract a eccentric amatha kuvulala kuposa ma centripetal contractions.
Kuphwanyidwa kwampweya
Mothandizidwa ndi mphamvu yakunja, ulusi wa minofu watambasulidwa ndi mphamvu yakunja mowongoleredwa;
Nthawi zambiri, kuthamanga, kudumpha komanso kutsika mphamvu yokoka, etc.
Kuphwanyidwa kwampweya
Pakuchepetsa pang'ono, kugwiritsa ntchito mpweya kwa ulusi wa minofu kumachepa, ntchito yamagetsi imachepetsedwa, minofu siyikhala ndi mphamvu zambiri, ndipo mwachilengedwe ndizosavuta kupsinjika.
Kuphatikiza apo, minofu yomwe sikugwira ntchito, yotopa, komanso yodzaza kwambiri imatha kubweretsa zovuta.
Kodi ndi mbali ziti zomwe zimakonda kusokonezedwa? ·
Mbali yakumbuyo kwa ntchafu
Choyambirira, zovuta kwambiri ziyenera kukhala zotchinga kumbuyo kwa ntchafu, makamaka mukamathamanga ndikudumpha.
Tanena kuti minofu imavutikira mosavuta ikamagwira ntchito mwachinsinsi.
Kuphatikiza apo, kafukufuku apeza kuti magulu angapo olumikizana minofu omwe amakhala awiri kapena kupitilira apo, omwe ndi olumikizana ndi awiri komanso olumikizana angapo, amatha kusokonekera.
Mitamboyi imangolumikiza zolumikizira ziwirizi, komanso imachita kupendekera kothamanga ikamathamanga, ndipo ikagwa, imatha kupilira mpaka kawiri mpaka kawiri kulemera kwa thupi. Mwachilengedwe, ndikosavuta kuvulala.
Pofuna kupewa kupsinjika kumbuyo kwa ntchafu, muyenera kulimbikitsa kuphunzitsidwa kwa minofu yolimbitsa thupi m'moyo watsiku ndi tsiku, kuti mukhale ndi mphamvu zotulutsa mphamvu mukamalimbana ndi katunduyo.
Nchifukwa chiyani msana wa ntchafu umasunthika?
Mukamathamangira pansi, minofu yakumbuyo kwa ntchafu imachita kupendekera pang'ono, ndipo minofu yake ilibe mphamvu zambiri. Ngati zingwe zolimba sizolimba mokwanira, zidzasokonekera…
⚠ Limbitsani magulu okhudzana ndi minofu, mverani khushoni yamaondo
Tend Ng'ombe yamphongo
Zovuta kapena kuphulika kwa tendon ya ng'ombe ndi mavuto omwe amakumana nawo ndimasewera a mpira ndi okonda masewera othamanga. Kobe, Liu Xiang, ndi ena, adayenera kuyimitsidwa chifukwa chobowola Achilles tendon.
Kobe. Gulu la 3 Achilles Tendon Rupture
Kuvulala kwa Tendon kumakhudzana kwambiri ndi kutopa kwa minofu. Nthawi zambiri, othamanga othamanga ndi osewera basketball nthawi zambiri amatambasula ndikugwira Achilles tendon akaima ndikudumpha modzidzimutsa panthawi yochita masewera olimbitsa thupi.
Komabe, kuvulala kwakanthawi kwakanthawi kumeneku kumabweretsa kuwerengera kwa Achilles tendon, yomwe imafooketsa mphamvu ya Achilles tendon, ndipo ndikosavuta kuti iphulike mwadzidzidzi ikakokedwa mwamphamvu.
Kuphatikiza apo, tendon yovulazidwayo imatha kusokonezeka panthawi yochita masewera olimbitsa thupi otsatirawa, chifukwa chake mphamvu ya tendon imafooka ndikuchepera.
Kodi ndichifukwa chiyani tendon ya ng'ombe imavulala?
Pa nthawi yochita masewera olimbitsa thupi, tendon imakhala yotambasula komanso yopindika kwa nthawi yayitali, ndipo kutopa kwa minofu kumapangitsa kuwonongeka kwakanthawi, kumafooketsa mphamvu ya tendon, ndipo kumatha kuvulala.
⚠ Musalole kuti tendon izitopa mopitirira muyeso
Minyewa yam'mbuyo yam'mbuyo ya rhomboid, minofu ya makutu ozungulira
M'nyengo yozizira, vuto lokhala ndi minyewa yambiri imapezeka makamaka kumtunda wam'mbali wamiyendo ndi ma levator scapula, omwe nthawi zambiri amayamba chifukwa chakumva kutentha kokwanira musanachite masewera olimbitsa thupi.
Aliyense amadziwa kuti kutentha musanachite masewera olimbitsa thupi kumatenga gawo lofunikira popewa kupsyinjika kwa minofu ndikusintha magwiridwe antchito.
Anthu ambiri amagwiritsa ntchito kuthamanga ngati njira yotenthetsera, ndipo kuthamanga kumangoyendetsa matupi am'munsi, koma sikutenthetsa minofu yakumtunda.
Kuthamanga sikungatenthe bwino minofu yakumtunda bwino
Kutalika kwa mitsempha ya thupi sikunasinthe, kusamvana pakati pa mamolekyulu mu sarcoplasm ndikadali kokulirapo, minofu imakhala ndi mamasukidwe akayendedwe, kutsika pang'ono komanso kutambasuka, ndipo mwachilengedwe imavulazidwa nthawi yamasewera.
Chifukwa chiyani minofu yamapewa ndi kumbuyo imapanikizika?
Kuchita masewera olimbitsa thupi nyengo yozizira, kutentha kokwanira kapena kutentha pamalo olakwika (phewa liyenera kuchitidwa koma miyendo imasunthidwa), minofu ya mnofu imakhala ndi mamasukidwe akayendedwe komanso kutsika pang'ono, ndipo imatha kuvulazidwa.
⚠ Musanachite masewera olimbitsa thupi, yang'anani pa malo omwe mukufuna kulimbako ndipo konzekerani
❹ Kutsikira kumbuyo ndi erector spinae
M'moyo watsiku ndi tsiku, zomwe zimachitika kwambiri ndi vuto la msana wamtsempha wam'munsi, womwe umadziwika kuti chiuno chowala, makamaka mukakotama kuti mutenge katundu wolemera.
Mukuganiza, kupindika kuti mukoke zinthu zolemetsa kuyenera kugwiritsa ntchito minofu yakumbuyo yomwe imakhazikika msana kuti igwire ntchito mwamphamvu. Ndipo ngati mukusunga china cholemera kwambiri ndipo minofu yakumunsi ilibe mphamvu zokwanira, inde zitha kufa molimba kuti muwone…
Chifukwa chake, mutanyamula zinthu zolemera, muyenera koyamba kukhala pansi ndikuwongola msana wanu ndi nsana wanu. Kenako gwiritsani ntchito mphamvu ya miyendo yanu kukweza zinthu zolemetsazo pansi. Pakadali pano, miyendo yakumbuyo ndi kumtunda sikusintha mawonekedwe, omwe angateteze bwino minofu yakumunsi yakumbuyo.
Nthawi yamakalata: Aug-11-2021