Zochita zilizonse zomwe zimagawidwa bwino ndizabwino. Zomwezo sizinganenedwe chimodzimodzi pamasewera akatswiri. Chomwe tikudziwa ndichakuti masewera akatswiri komanso dziko lapansi zopambana kwambiri zimafuna kudzipereka kosalekeza, chifukwa cha izi, nthawi zambiri othamanga kumapeto kwa ntchito amakhala olumala. Hernias, ma diski osunthira, malo opunduka, kapena kutuluka m'minyewa yam'mbuyo?
Pafupifupi wothamanga aliyense wabwerera m'mbuyo kamodzi pantchito yake. Momwe mungapewere kuvulala, zomwe muyenera kuchita mukatambasula msana wanu? Ndipo mungadziwe bwanji kuchepa kwamiyendo (kong'ambika) kuchokera pamtambo wosavuta? Tikambirana m'nkhaniyi.
Matupi a kumbuyo
Kuti mumvetsetse momwe zimapangidwira kuvulala, muyenera kumvetsetsa kuti ndi minyewa iti yam'mbuyo yomwe ikukhudzidwa ndi ntchitoyi, ndipo mwayi wovulala kwambiri ndi uti.
| Gulu la minofu | Mtundu wovulala | Pa mayendedwe ati | Mwayi wovulala |
| Kusaka | Kutambasula | Barbell amakoka pachibwano | Zochepa |
| Kukula kwambiri | Kutambasula | Bent over row | Zochepa |
| Woboola pakati pa diamondi | Kutambasula | Kutha | Zochepa |
| Minofu yayikulu yozungulira | Kutambasula | Kutsogolo | Zochepa |
| Kutulutsa minofu yayitali | Kutambasula | Kusuntha kwakuthwa ndi hyperextension | Pamwamba |
| Minofu ya Lumbar | Tambasula / kuchepa pang'ono | Kwa zilizonse zomwe zimafunikira maluso omveka bwino, osasunthika pamitengo iyi | Pamwamba |
Monga mukuwonera, ndi masewera olimbitsa thupi aliwonse mutha kuvulala kwambiri, ndipo makamaka - kutambasula kosavuta. Pankhani ya msana, kusunthika kosayenera kapena mwadzidzidzi kumatha kubweretsa kusunthika kwakanthawi, komwe kumadzipangitsa kumveka nthawi iliyonse mukakumana ndi zovuta.
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Kupewa kuvulala
Pofuna kuti musang'ambe minofu ndipo musatayike, Ndikofunika kutsatira malamulo osavuta omwe angakutetezeni kuvulala.
Malamulo # 1: nOsayamba maphunziro opanda malo otenthetsera. M'moyo wamba, kumbuyo si gawo loyenda kwambiri lamthupi, makamaka mdera lumbar. Chifukwa chake, kuwala kumakhala patsogolo pa chachikulu.
Lamulo # 2: osatambasula msana wanu musanafike pamtanda waukulu. Ngakhale kutambasula kumalimbikitsidwa kuchita masewera olimbitsa thupi aliwonse, sizili choncho ndi nsana wanu. Kulimbitsa mwamphamvu kubwera kumalo opanikizika, komwe kumapangitsa kupsinjika kowonjezera pamsana ndipo kumatha kubweretsa kusokonezeka pang'ono.
Lamulo # 3: osagwiritsa ntchito rasp. Mukamagwira ntchito yosiyana, makokedwe ena amagwiritsidwa ntchito pamsana, motsatana, katundu kumbuyo amasiya kukhala ofananira, zomwe zimapangitsa kupindika mwachangu.
Lamulo # 4: gwiritsani lamba wachitetezo. Ngati simukutsimikiza kwathunthu kuti mutha kuchita zolimbitsa thupi ndi njira yolondola komanso zolemetsa, ndibwino kuti musachite. Koma ngati izi sizingatheke, gwiritsani ntchito lamba wokweza.
Lamulo lofunika kwambiri: mukamagwira ntchito ndi minofu yakumbuyo, iwalani za kusuntha kwadzidzidzi, komanso kugwira ntchito ndi msana. Kusintha mwadzidzidzi kwa katundu nthawi zonse kumabweretsa kutambasula kwamphamvu kumbuyo.
Njira zovulaza
Kodi kutambasula kumapangidwa bwanji? Ndipo mungasiyanitse bwanji ndi yaying'ono-dislocation? Tiyesayesa kupereka mayankho amafunso ofunikirawa kuti, ngati mungapewe, ndiye kuti mupeze chithandizo choyenera choyenera.
- Choyamba, kusokoneza pang'ono kumatha kupangika m'munsi mwa lumbar ngati ntchitoyo siyikutsatiridwa. Ili ndiye lamulo lofunikira kwambiri pakusiyanitsa ndikutambasula.
- Chachiwiri, zindikirani mtundu wa zowawa. Pakusokoneza pang'ono ndikuwombera, mukutambasula ndiko "kukoka". Ngakhale lamuloli siligwira ntchito nthawi zonse. Ndikupopera kwanthawi yayitali, kupweteka kwakanthawi kochepa sikungamveke kwa nthawi yayitali.
Kodi kutambasula kwa minofu yakumbuyo kumapangidwa bwanji? Ndizosavuta. Mukamagwiritsa ntchito projekiti, minofu imazolowera kuyenda kwina, potero imalumikiza kulumikizana kwa minyewa. Zotsatira zake, minofu imakhazikika m'magawo awa ndikutaya kusinthasintha kwawo. Chifukwa chake, ngati mukuyenda mwamphamvu (limbikitsani mayendedwe a kuphedwa, kapena yesetsani kugwira ntchito ndikubwezera bala), zotsatirazi zimachitika:
- Kuyenda kosiyanasiyana kumakhala kovuta, komwe kumapangitsa kuti magawo azigawo ndi minofu yomwe nthawi zambiri sigwire ntchito pamtunduwu. Izi zimapangitsa kuti azipanikizika kwambiri, ndipo chifukwa chonyamula katundu amatambasula.
- Katundu wovuta mwadzidzidzi. Mukamagwira ntchito yakufa ndikubwezeretsanso, pali gawo lomwe mayendedwe ake amakhala omasuka kwa pafupifupi theka lachiwiri. Chifukwa cha kupsinjika mwadzidzidzi, amatha kulandira katundu wosagwirizana, zomwe zimabweretsa kuvulala.
Momwe mungafotokozere mosavuta. Ingoganizirani kuti mukugwira ntchito ndi kasupe wopanda pake (mwachitsanzo, kuyambira mabatire mpaka tochi), ndipo kwa nthawi yayitali mufinyeni mwamphamvu. Mothandizidwa ndi katundu, kusokonekera kumachitika, chifukwa chake kasupe amakhala wolimba kwambiri kuti amangitse ndikutambasula. Koma ngati, panthawi yazokwera kwambiri, mutayamba kutambasula kasupe, ndiye kuti ilandila kusinthika kosasinthika ndikusiya kukhazikika kwake.
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Zizindikiro zotambasula
Kodi zizindikilo zazikuluzikulu zakubwerera msana ndi ziti?
- kupweteka kwapafupi kumalo owonongeka (nthawi zambiri m'dera lumbar);
- kuchuluka kwa matenda opweteka mukamasisita ndi kupukuta malo owonongeka;
- kupweteka kumachitika modzidzimutsa, nthawi zambiri nthawi yayitali kapena pambuyo poyandikira (mukamagwira ntchito pampu, kupweteka kumatha kuchitika pambuyo pake, magazi akatuluka m'minyewa);
- ndi kupumula kwathunthu kwa minofu yam'mbuyo, ululu umadutsa.
Ndikofunikira kusiyanitsa pakati pa zowawa mukamatambasula minofu ya kumbuyo ndi ululu mukachotsedwa. Kutambasula ululu, kukoka, kukulira kuyenda kulikonse. Ululu wobwereranso ndi wovuta, wofanana ndi kudula kwamkati (mwa zotengeka).
Chidziwitso: Nkhaniyi sikufotokoza za kuphulika kwa kulumikizana kwa minofu. Ikhoza kudziwika ndi hematoma yopangidwa mwadzidzidzi, ndipo chithandizo chokhacho chomwe chingaperekedwe kwa wothamanga pakadali pano ndikuyimbira ambulansi ndikumutumiza kugome laopaleshoni nthawi yomweyo!
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Zoyenera kuchita mutatambasula?
Mukangoona chilichonse zizindikiro zotambasula minofu yam'mbuyo, kuchitapo kanthu mwachangu kuyenera kuchitidwa mwachangu kuti ngoziyo isakule kwambiri.
Chithandizo choyambira
Ndiye chinthu choyamba kuchita ndikutambasula msana wanu? Njira yoyamba yothandizira ili motere:
- Thandizani wothamanga wovulala kuti adzimasule ku zida kapena zoyeserera (mwachitsanzo, pogwira ntchito ku Smitht kapena ndi mitsempha yotsinidwa);
- ikani wovulalayo pamimba kuti atsimikizire kupumula kwakukulu kwa minofu yam'mbuyo;
- mafuta ozizira (nsalu yoviikidwa m'madzi ozizira) kapena ayezi wokutidwa ndi nsalu kumalo owonongeka;
- Nthawi yovulala (pafupifupi mphindi 3-5), yesani kudziwa kuchuluka kwa hematoma. Ngati sichoncho, ndiye kuti thandizani malo amtundu wa minofu ndi non-steroidal anti-inflammatory.
Monga non-steroidal anti-yotupa, mwachitsanzo, Fastum-gel ndi yoyenera (ina iliyonse ingagwiritsidwe ntchito). Iaz kapena gel osakaniza amtunduwu samangokhala ndi zotsatira zokhazokha, komanso amatenthetsa ndikuthira m'deralo.
Ngati kuvulala sikukulira, wothamanga akhoza kutumizidwa kunyumba kuti akalandire chithandizo china.
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Chithandizo
Chotsatira, tikukuuzani zamomwe mungachitire msana wopindika, kuphatikiza kunyumba.
Mankhwalawa amachitika magawo angapo.
- Perekani mwayi wopuma kokwanira. Ngati vutoli ndilolimba kwambiri, ndiye kuti masiku oyamba, munthuyo ayenera kusiya kuchita masewera olimbitsa thupi. Poterepa, thupi limatha kuzindikira msanga ndikuyamba kupanganso minofu yowonongeka.
- Kuti muchepetse kudzikweza, gwiritsani ntchito mankhwala osagwiritsa ntchito zotupa. Kuti mudziwe omwe, ndi bwino kukaonana ndi dokotala.
- Pa tsiku loyamba pambuyo povulala, ma compress ozizira amayenera kugwiritsidwa ntchito nthawi zonse ku minofu yowonongeka.
Gawo lotsatira la chithandizo limayamba kutupa kutatha. Pakadali pano, ndibwino kugwiritsa ntchito ma compress otenthetsa, omwe amachulukitsa magazi m'dera lomwe mukufuna. Kutentha kumathandizira kuthamanga kwa magazi motero kumakuthandizani kuti mupeze msanga. Kuphatikiza apo, mutha kugwiritsa ntchito gel osachedwa kutchulidwa kapena mawonekedwe ake, omwe amachotsa zotsalira za kutupa ndikupanga zina zowonjezera matenthedwe.
Ndipo chofunikira kwambiri ndikuti chithandizo chothandizira kutambasula minofu yakumbuyo kunyumba, ngakhale chitha kukhala chothandiza kwambiri, ndichofunikira popanda kufunsa dokotala. Vuto lakunja lopanda vuto lingakhale ndi zoopsa zobisika. Mwachitsanzo, hematomas amkati amatha kusintha mosavuta kukhala zotupa. Pansi pa chigoba chophweka, chophukacho chothandiziracho chimatha kubisala.
Bwererani ku maphunziro
Ngati kupsyinjika sikunali kolimba (digiri yoyamba), ndiye kuti maphunziro amatha kuyambitsidwa patadutsa maola 48 kutha kwathunthu kwa matendawa.
Ngati zowawa zinali zamphamvu kwambiri komanso zazitali, ndiye musanabwerere kumaphunziro, ndikofunikira kuti muyesedwe ndi katswiri kuti mupeze hernias ndi micro-dislocation. Ngati dokotala komabe akutsimikizira kukhalapo kwa ma sprains owopsa, osati kuvulala kwina kovuta kwambiri, ndiye kuti kubwerera ku maphunziro sikutheka sabata limodzi litatha.
Mulimonsemo, mutatha kutambasula minofu / mitsempha, m'pofunika kuchepetsa kwambiri katundu ndi kuchepetsa ntchitoyi muzolimbitsa thupi.
Poyamba, mutha kugwira ntchito ndi hyperextension popanda kulemera, komwe kumabwezeretsa kulimba kwa mitsempha ndi magulu amisempha. M'tsogolomu, mutha kuwonjezera kutsogolo ndi zolemera zochepa kwambiri (25-40 kg), motsutsana ndi mwachizolowezi (70-90). Pambuyo pake, ma barbell shrugs kapena dumbbell shrugs and deadlifts amawonjezeredwa, ndikugwiritsanso ntchito 80% yochepera magwiridwe antchito. Ndi bwino kusiya kukoka konseko.
Katunduyu ayenera kumangidwa pang'onopang'ono, kukumbukira kutambasula ndikutenthetsa minofu musanachite masewera olimbitsa thupi. Pafupifupi, kubwereranso ku zolemera zantchito zonse zimatenga pafupifupi 15-20 zolimbitsa thupi.
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Malingaliro
Kutambasula minofu yakumbuyo ndikumuyitana. Zikutanthauza kuti penapake pamalo ophunzitsira munalakwitsa kwambiri. Mwinamwake iwo ankalemera kwambiri kapena ankagwira ntchito mosemphana ndi njira zolimbitsa thupi.
Chifukwa chake, ndikosavuta kupewa kuvulala komwe kungachitike kuposa kutaya minofu ndi kuthamanga kwakanthawi kuchokera kunyasi kwanu. Kumbukirani, ngati simupikisana nawo pamasewera olimba, ndiye kuti ndibwino kuti musachite masewera olimbitsa thupi mopitilira muyeso. Ngakhale mutakweza kilogalamu imodzi pamiyeso yogwira sabata iliyonse, ndiye kuti chaka chotsatira zotsatira zake zidzawonjezeka ndi ma kilogalamu 52.
Ndipo kumbukirani - ngati mupitilizabe ndi mzimu womwewo, chiwopsezo cha nthenda yotuluka kapena kusamutsidwa kwamtundu wina kumawonjezera kangapo!
