Kutuluka phewa: zizindikiro, chithandizo choyamba, chithandizo ndi kukonzanso * Crossfit

Mgwirizano wamapewa ndi wolumikizana kwambiri m'thupi la munthu. Mitundu yonse yamayendedwe ndiyotheka mmenemo: kutambasula-kutambasuka, kulanda-kulanda, kutanthauzira, kutembenuza. Mtengo wapaufulu woyenda ndi "kuchepa" kwakukulu kwa olowa. Nkhaniyi idzafotokoza zavulala lomwe limaseweredwa mwa othamanga, ndikumachulukitsa mafupa amapewa. Uwu ndi phewa losokonekera. Kuphatikiza pa kuvulala komweko, tikambirana za anatomy, biomechanics, chithandizo choyamba ndipo, koposa zonse, njira zodzitetezera.

Kutengera kwamapewa

Mgwirizano wamapewa umapangidwa mwachindunji ndi mutu wa humerus ndi glenoid cavity ya scapula. Mawonekedwe owonekera a mafupa osankhidwa alibe kulumikizana kwathunthu. Mwachidule, sizili pafupi kwenikweni. Mphindiyi imalipidwa ndi mapangidwe akulu otchedwa articular lip. Ili ndi thupi lamatenda, loyandikana, mbali imodzi, kupita kumtunda kwa glenoid wa scapula, ndipo mbali inayo, kupita kumutu kwa humerus. Dera la milomo yolumikizana ndilokulirapo kuposa la articular pamwamba pa scapula, lomwe limapereka malo okwanira olumikizira mkati mwa cholumikizira.

Mutu wa humerus ndi glenoid cavity ya scapula ili ndi hyaline cartilage.

Kapisozi yolumikizana ndi clavicle

Pamwamba pa kapangidwe kofotokozedwako kuli ndi kapisozi kakang'ono kozungulira. Ndi pepala lolumikizana lomwe limaphimba khosi la ma humerus mbali imodzi, komanso kuzungulira kwake kwa glenoid cavity ya scapula mbali inayo. Zingwe za coracohumeral ligament, tendon ya minofu yomwe imapanga chotchedwa chotengera chomangirira paphewa imalukanso mu minofu ya kapisozi. Izi zikuphatikizapo infraspinatus, supraspinatus, minofu yayikulu yozungulira ndi subscapularis.

Zinthu izi zimalimbitsa kapisozi wamapewa. Minofu yomwe imapanga chikho cha rotator imapereka mayendedwe angapo (werengani zambiri za izi pansipa). Kuphatikizidwa, mapangidwe awa amachepetsa malo olumikizirana nthawi yomweyo.

Clavicle imathandizanso pantchito yothandizirana ndi phewa. Mapeto ake akutali amamangiriridwa ndi machitidwe a scapula. Pamene phewa limagwidwa pamwamba pamadigiri 90, kusunthika kwina kumachitika chifukwa cha kuyenda kwa clavicle, mzati wapansi wa scapula ndi chifuwa. Kuyang'ana mtsogolo, timanenanso kuti minofu yayikulu yomwe imagwiritsa ntchito cholumikizira phewa - the deltoid - imalumikizidwa ndi zovuta zomwe zafotokozedwa.

Minofu ya Rotator

Mkhalidwe wa minofu yoyandikana ndi cholumikizira ndikofunikira paumoyo wa olowa. (Mawu awa amagwiritsidwa ntchito pamalumikizidwe onse amthupi la munthu, osati phewa lokha). Tiyeni tibwereze kuti minofu yolumikizira paphewa ilipo, titero, m'magawo awiri. Minofu yomwe yatchulidwa kale - ma rotator - ndi yakuya:

infraspinatus - yomwe ili pathupi la scapula, chifukwa sizovuta kuneneratu dzinalo, pansi pake ndipo ndiyomwe imayang'anira mapewa;
supraspinatus - yomwe ili pamwambapa, imatenga nawo mbali pamapewa amthupi. Madigiri oyamba a 45 obedwa amachitika makamaka ndi minofu ya supraspinatus;
subscapularis - yomwe ili pamtunda wamkati mwa thupi la scapula (pakati pa scapula ndi chifuwa) ndipo ali ndi udindo wopanga mutu wamutu;
kuzungulira kwakukulu - kumayambira pamtengo wapansi wa scapula mpaka kumutu kwa humerus, amalukidwa mu kapisozi ndi tendon. Pamodzi mu mnofu wa infraspinatus, amatulutsa phewa.

Kusuntha minofu

Ma tendon a biceps ndi triceps brachii amapitilira kapisozi yolumikizana. Popeza amaponyedwa pamutu pa humerus, ndikumangika pachimake cha scapula, minofu imeneyi imaperekanso mayendedwe ena pamapewa:

biceps amasinthasintha paphewa, ndikubweretsa thupi la humerus pa madigiri 90 kumtunda kwa phewa;
ma triceps, pamodzi ndi mutu wakumbuyo kwa minofu ya deltoid, amatambasula phewa, ndikubwezeretsanso thupi la humerus mogwirizana ndi thupi la scapula;

Tiyenera kukumbukira kuti minofu yayikulu ndi yaying'ono ya pectoralis ndi latissimus dorsi minofu imaphatikizidwanso pamatope a humerus, ndikupereka mayendedwe oyenera:

pectoralis zazikulu ndi zazing'ono - ali ndi udindo wobweretsa mafupa aumunthu wina ndi mnzake;
© Sebastian Kaulitzki - stock.adobe.com. Minyewa yayikulu (kumanzere) ndi yaying'ono (kumanja) ya pectoral
minofu yotakata kwambiri yakumbuyo imathandizira kuyenda kwa matupi a mafupa osakhazikika kutsika kwa ndege yakutsogolo.
© bilderzwerg - stock.adobe.com. Minofu ya Latissimus

Minofu ya deltoid ndiyomwe imayambitsa mayendedwe am'mapewa. Ili ndi mfundo zotsatirazi:

cholumikizira cha scapula ndiye poyambira gawo lakumbuyo kwa minofu ya deltoid;
acromion - cholumikizira cha gawo lapakati la minofu ya deltoid;
Mapeto ake a clavicle ndiye cholumikizira gawo lakunja kwa minofu ya deltoid.

Kutumikira kulikonse, kumagwira ntchito yosiyana, koma kuyenda koyenera pamalumikizidwe amapewa kumafunikira ntchito yolumikizidwa ya "mitolo" yonse itatu. Izi zikutsimikiziridwa ndikuti mitolo yonse itatu ya delta imasinthira kukhala tendon imodzi, yomwe imalumikizidwa ndi chifuwa chachikulu cha humerus.

Vuto lalikulu la minofu imeneyi limapereka mayendedwe osiyanasiyana. Komabe, pakuchita, ndiwo "maziko" olumikizanawo. Palibe mafupa odalirika paphewa, ndichifukwa chake pochita masewera, makamaka popanga matalikidwe, olowa pamapewa avulala.

Njira yovulaza

Kuthamangitsidwa pamapewa ndikusunthika kwa mutu wa humerus poyerekeza ndi khungu la glenoid la scapula. Potengera kusamuka, pali mitundu ingapo yamachimo amapewa.

Kuthamangitsidwa kwina

Kuvulala kwamtunduwu kumachitika mosavuta, chifukwa ndi posterior pole ya humerus capsule yomwe siyolimbikitsidwa kwambiri ndi tendon ndi ligaments. Kuphatikiza apo, gawo lakumbuyo kwa mutu wa deltoid liyenera kupereka bata. Komabe, sizinapangidwe mokwanira pakati pa anthu wamba, ndipo othamanga nawonso.

Kuvulala kumeneku kumatha kuchitika chifukwa chovulala pamiyendo - mukamachita masewera a karati, kuchita zinthu zina pamphete, kapena pazitsulo zosafanana, poyambira polowera. Kuthamangitsidwa kwina kumatha kuthekanso chifukwa chakumenyedwa pamapewa, mukamachita masewera olimbitsa thupi (nkhonya, MMA, karate), kapena mukafika, mutachita kulumpha (kulimbitsa thupi, parkour).

Kusokonekera kwakumbuyo

Kuthamangitsidwa kumbuyo kwamapewandisatulutsidwa nthawi zambiri ngati kutsogolo, koma, komabe, nthawi zambiri. Poterepa, mutu wa humerus umasamukira kumbuyo kwa glenoid cavity ya scapula. Monga momwe mungaganizire, kusunthika koteroko kwa mutu wa phewa kumachitika pomwe phazi lakunja la kapisozi wa cholumikizira phewa lakuvulala. Nthawi zambiri, phewa limakhala pamalo opindika, mikono ili patsogolo panu. Impact imapezeka m'mbali ya dzanja. Mwachidule, m'manja mwanu. Zotsatira zoterezi ndizotheka mukamagwera manja otambasulidwa - mwachitsanzo, popanda kuchita bwino pamaluso a burpee. Kapenanso, ngati kulemera kwa bala sikugawidwe moyenera mukamasewera pa benchi.

Kusokoneza pang'ono

Ndikuthamangitsidwa kosafunikira, mutu wa humerus umasamutsidwa pansi pa glenoid cavity ya scapula. Kuvulala kwamtunduwu sikofala ndipo kumachitika mkono utakwezedwa. Kuvulala koteroko ndikotheka pochita masewera olimbitsa thupi a "mbendera", poyenda pamanja, kulanda ndi kuyeretsa ndi kugwedeza. Kugwedezeka ndi kukankha, pankhaniyi, ndizopweteka kwambiri, popeza mapewa ali munthawi zosavomerezeka, ndipo katunduyo amagwa motsatana.

Kuzolowera chizolowezi

Pali mitundu ina yamaphewa, koma mwakutero, ndi mitundu ingapo pamwambapa yavulala lomwe tafotokozali.

Zotsatira zosasangalatsa kwambiri zakusokonekera kwamapewa ndizovuta zake - mapangidwe osokonekera mwachizolowezi. Vutoli limadziwika ndikuti zovuta zilizonse pamagulu omwe adakhudzidwa kale ndizokwanira kuti pakhale kusokonekera kwathunthu. Nthawi zambiri, kudwala uku kumayamba ndikulakwitsa pochotsa phewa.

Zizindikiro zosonyeza kuzimiririka

Zizindikiro zotsatirazi zikusonyeza kuvulala pamapewa, kusokonekera:

Kupweteka kwakanthawi m'dera la cholumikizira chowonongeka, limodzi ndi mtundu wa "chonyowa chonyowa".
Kulephera kupanga kuyenda kwachangu mu nkhwangwa iliyonse yoyenda limodzi.
Khalidwe kusamutsidwa mutu wa humerus. M'chigawo cha deltoid, njira yachisokonezo ya clavicle imatsimikizika, pansi pake ndi "kukhumudwa". (Ndikuthamangitsidwa pang'ono, mkono umakwezedwa, mutu wa humerus umatha kumveka pachifuwa, m'khwapa). Dera palokha, poyerekeza ndi labwino, limawoneka "lakuzika". Poterepa, chiwalo chomwe chakhudzidwa chimakhala chotalikirapo.
Kutupa kwa dera lomwe lakhudzidwa. Amayamba chifukwa cha kuwonongeka kowopsa kwa zotengera zozungulira dera lolumikizana. Magazi otulukawo amalowa m'matumba ofewa, nthawi zina amapanga hematoma yayikulu kwambiri, yomwe imabweretsa zopweteka zina. Kuphatikiza apo, simudzawona "kubiriwira" kwa dera la deltoid nthawi yomweyo pambuyo povulaza - zotengera za subcutaneous zimawonongeka kwambiri, ndipo hematoma yowonekera imangokhala kuvulaza mwachindunji kwa zotengera zomwe zawonetsedwa.

Thandizo loyamba pamapewa osokonezeka

Pansipa pali maupangiri omwe angakuthandizeni ngati muyenera kupereka chithandizo choyamba kwa wovutikayo.

Palibe chifukwa choyesera kuwongolera phewa lanu nokha !!! Mulimonsemo! Kuyesera kosadziletsa kwamapewa kumadzetsa kuvulala kwamitsempha yamitsempha ndi kuphwanya kwakukulu kwa kapisozi ka phewa!

Choyamba, muyenera kukonza mwendo, kuonetsetsa kupumula kwake kokwanira komanso kuchepa kwa kuyenda. Ngati pali mankhwala ochepetsa ululu (analgin, ibuprofen kapena diclofenac ndi zina zotero), m'pofunika kupereka mankhwala kwa wovutikayo kuti muchepetse kuopsa kwa matendawa.

Ngati pali ayezi, chipale chofewa, zotayira zouma, kapena ndiwo zamasamba, sungani malo ozizira omwe alipo kale kumalo owonongeka. Dera lonse la deltoid liyenera kukhala mdera "lozizira". Chifukwa chake muchepetsa edema pambuyo povulala pamphako yolumikizana.

Chotsatira, muyenera kuperekera wodwalayo kuchipatala komwe kuli traumatologist ndi makina a X-ray. Musanakhazikitsenso kusokonekera, m'pofunika kujambula chithunzi cha phewa kuti musaphatikizepo kuphwanya kwa thupi la humerus ndi scapula.

Kuchotsedwa kwa mankhwala

Ponena za momwe mungachitire ndi phewa lomwe lasweka, nayi malangizo ochepa chabe, chifukwa kudzichitira nokha pankhaniyi kungakhale kowopsa. Njira yochiritsira imaphatikizaponso magawo angapo:

kuchepetsedwa kwa dislocation ndi traumatologist woyenera. Bwino - pansi pa ochititsa dzanzi m'deralo. Momwemo, pansi pa anesthesia wamba. Kupweteka kumapereka mpumulo ku minofu yomwe imatuluka chifukwa chovulala. Chifukwa chake, kuchepetsedwa kudzakhala kwachangu komanso kosapweteka.
kulepheretsa ndikuwonetsetsa kuti phewa silikuyenda bwino. Nthawi yopanda mphamvu ndi miyezi 1-1.5. Munthawi imeneyi tikuyesera kukwaniritsa machiritso apamwamba a kapisozi wamapewa. Pachifukwa ichi, munthawi imeneyi, mankhwala osiyanasiyana a physiotherapy amaperekedwa, omwe amathandizira kukonza kufalikira kwa magazi mgulu lomwe lakhudzidwa.
kukonzanso.

Tidzafotokoza mwatsatanetsatane pansi pakukonzanso ngati atasunthidwa paphewa.

Kukonzanso

Ndikofunika kukulitsa pang'onopang'ono mayendedwe atangotsala pang'ono kutha. Ngakhale kuti matupi olumikizana adakula pamodzi, panthawi yopanda mphamvu minofu imafooka ndipo siyingathe kukhazikitsa bata molumikizana.

Gawo loyamba la kuchira

M'masabata atatu oyambilira mutachotsa bandeji yokhazikika, tepi ya kinesio ikhoza kukhala chodalirika, kuyambitsa minofu ya deltoid ndikuwonjezera kukhazikika kwa olumikizana. Nthawi yomweyo, makina onse osindikizira komanso zida zakufa ziyenera kuchotsedwa. Mwa zochitika zomwe zilipo, zotsatirazi zikutsalira:

Kutsogolera dzanja lowongoka mbali. Thupi limakhazikika pamalo oyimirira. Masamba amapewa amakoka pamodzi, mapewa amakokedwa. Pang`onopang`ono komanso mwaulemu, timasunthira dzanja lathu pambali yopanda kuposa madigiri 90. Timabwezeretsanso pang'onopang'ono momwe idalili.
© WavebreakMediaMicro - stock.adobe.com
Kutchulidwa-kutulutsa phewa. Chigongono chimakanikizika kumthupi, mkono umapinda mchigwirizano pamiyendo 90. The humerus ili m'malo, kokha mkono ukuyenda. Timabweretsa ndi kutulutsira kwina, ndi ma dumbbells atamangiriridwa m'dzanja, kumanzere ndi kumanja. Matalikidwe ake ndi ochepa. Kuchita masewera olimbitsa thupi kumachitika mpaka kumverera kwanyengo, kapena ngakhale mu nutria wa phewa.
© pololia - stock.adobe.com
Kusinthasintha kwa mikono mu simulator, kupatula kuwonjezera mkono wovulala. Mwachitsanzo, uyu ndi wophunzitsa block wokhala ndi benchi yomangidwa ku Scott.
© Makatserchyk - stock.adobe.com
Kutambasula kwa manja mu pulogalamu yoyeseza yomwe imayimira makina osindikizira aku France, ma humerus okhudzana ndi thupi sayenera kutulutsidwa mozungulira madigiri 90.

Kulemera kwake ndi kochepa, muyenera kusumika pakumverera kwa minofu mukamazichita. Ma Barbells ndi ma dumbbells of weight to heavy weight pakadali pano ndi oletsedwa.

Gawo lachiwiri

Patatha milungu itatu kuchotsedwa kwachisokonezo, mutha kuyatsa ma lift pamaso panu ndikufalikira kumtunda, kuti mutsegule mbali yakutsogolo ndi kumbuyo kwa minofu ya deltoid, motsatana.

Timayamba kufalikira kupyola mbali zonse ziwiri: ndimayimbidwe tating'ono tating'ono komanso njira yoyera kwambiri - kulimbitsa minofu ya supraspinatus, komanso ma dumbbells olemera pang'ono (kuposa simulator, koma mwina sangapezeke kumalo anu ochitira masewera olimbitsa thupi) kuti mukope gawo lapakati la minofu ya deltoid.

Chifukwa chake, muyenera kuphunzitsa milungu itatu ina. Ndipo pokhapokha patatha nthawi iyi, mutha kubwerera mosamala ku regimen yanthawi zonse yophunzitsira, pang'onopang'ono kuphatikiza mayendedwe opondereza ndi otsegulira pulogalamuyi. Kulibwino - m'ma simulators, okhala ndi zolemera zochepa kapena zochepa.

Makankhidwe, makina osindikizira am'mwamba, ma push-up olimbitsa thupi ndi zolimbitsa thupi pazitsulo zosagwirizana kapena kukoka pazitsulo zopingasa kapena mphete ndizoletsedwa. Munthawi yokonzanso, yomwe ndiyotalika milungu inayi, pang'onopang'ono timakulitsa zolemetsa pakuyenda ndikukakamiza, timagwira makamaka pama simulators. Timapopa minofu ya deltoid ndi minofu ya makina ozungulira mozungulira masewera olimbitsa thupi, makamaka koyambirira.

Gawo lachitatu

Pambuyo pa gawo la masabata anayi, mutha kupitiliza kugwira ntchito ndi zolemera zaulere. Ndi bwino kuyamba ndi barbell, kenako ndikupitiliza kugwira ntchito zolemera ndi zopumira. Mutatha kudziwa kuyenda nawo, mutha kuyambiranso kulemera kwanu.

Kupewa kusunthika kwa phewa kumaphatikizapo kulimbitsa mwamphamvu minofu ya mozungulira pogwiritsa ntchito zomwe zafotokozedwa mgawo loyamba lokonzanso, ndikugwira ntchito ndi mtolo uliwonse padera. Chidwi chapadera chiyenera kulipidwa ku gawo lakumbuyo kwa minofu ya deltoid, yomwe imayambitsa kukhazikika kwazithunzi zam'mbuyo za kapisozi wamapewa.

Simuyenera kuyambitsa ma deltas okhala ndi zolemera zazikulu ndi ma benchi / D monga zotenthetsera ndizothandiza kupopera mtanda uliwonse padera, kuchita masewera olimbitsa thupi oyendetsa.

Kuchita Zovulala

Popeza sizovuta kumvetsetsa kuchokera pamwambapa, machitidwe owopsa kwambiri ku CrossFit ndi zinthu zolimbitsa thupi zomwe zimachitika m'makona ndi pazitsulo zosagwirizana, kulanda, kuyeretsa komanso kuchita masewera olimbitsa thupi omwe amawatsogolera, kuyenda ndi kuyimilira.

Komabe, palibe masewera olimbitsa thupi omwe angakupwetekeni ngati mungachite zinthu zanu moyenera komanso moyenera. Pewani kupsinjika kwa mbali imodzi, khalani ndi thupi logwirizana ndikukhala athanzi!