Kuvulala kwamapewa ndi phewa: anatomy, zizindikiro ndi kukonzanso * Crossfit

Mgwirizano wamapewa ndi wolumikizana kwambiri m'thupi la munthu. Palibe cholowa china mthupi chomwe chili ndi madigiri angapo ofanana. Apa ndi pomwe mutha kuchita mayendedwe nthawi imodzi monga kupindika-kutambasula, kulanda, kusinthasintha. Koma kuyenda koteroko, kuwonjezera pa maubwino ake, kuli ndi zovuta zake - ufulu wambiri wakuyenda olowa nawo olumikizirana, umawuteteza pang'ono kuvulala mwangozi. Pachifukwa ichi, cholumikizira phewa chimapezeka mosavuta kuvulala kosiyanasiyana mothandizidwa ndi zolimbitsa thupi. Kodi kuvulala kwamapewa komwe kumafala kwambiri, ndi mitundu iti yovulala, momwe mungapewere, komanso zoyenera kuchita ngati phewa lavulala kale - tidzakambirana m'nkhaniyi.

Kutengera kwamapewa

Mgwirizano wamapewa ndi gawo lovuta mthupi la munthu. Kuti mumvetsetse momwe imagwirira ntchito komanso momwe mungapewere kuvulaza, muyenera kumvetsetsa kapangidwe kake ndi mawonekedwe ake.

Zolumikizana

Pafupa la phewa ndi:

scapula yokhala ndi mawonekedwe owoneka bwino ndi njira ziwiri (zokometsera komanso coracoid);
nyongolotsi ndi mutu wake;
kolala.

Zomwe zidatchulidwazi zimalumikizidwa ndi mitsempha yambiri, yomwe ndi:

chingwe cha coracoacromial chimatambasulidwa pakati pa njira ya coracoid ya scapula ndi njira yonyansa ya scapula;
coracohumeral - chingwe chomwe chimatambasulidwa pakati pamutu wa humerus ndi mutu wa humerus;
articular capsule - minyewa yomwe imazungulira mutu wa humerus ndikumata m'mbali mwa nkhope ya scapula. Amapangidwa ndimitsempha yam'mwamba, yapakatikati komanso yotsika;
Mitsempha ya acromioclavicular ligament ili pakati pa clavicle ndi njira yoseketsa ya scapula. Ngakhale zilibe chochita ndi kulumikizana kwamapewa molunjika, kusuntha kwa phewa sikungatheke popanda kusunthika kophatikizana mgulu laphalaphala. Ndipafupifupi kulanda mkono pamwambapa madigiri 90, kuzungulira mkono, kupindika phewa pamwamba pamadigiri 90.

Chigawo chachikulu cha paphewa

Malo amkati mwa scapula amakhala ndi minofu ya subscapularis. Amapereka tendon yake kumutu kwa humerus. Ndi minyewa yoyamba yomwe tendon imapanga chikho cha rotator. Mwa njira, kuvulala kwa tendon yamapewa ndikofala pamasewera. Kuopsa kwake ndikuti nthawi zambiri chithandizo chakuwonongeka koteroko sikokwanira popanda kuchitidwa opaleshoni.

Kunja kwa scapula (kapena kumbuyo kwake, ngati mawonekedwe a BNA awonedwa) pali minofu iwiri:

supraspinatus;
magwire.

Chowonadi ndi chakuti minofu iyi imalumikizidwa mwachindunji ndi thupi la fupa ndipo lingaliro la dzina lawo ndiye chizindikiro chodziwika bwino pathupi la scapula - olamulira a scapula. Minyewa ya minofu yonseyi imalumikizidwa pamutu wa humerus, motsatana, ndi nambala wachiwiri ndi itatu mwa minofu yazomenyera.

Kuchokera kumapeto kwa gawo lachitatu la scapula, minofu yachinayi imafikira kumutu kwa humerus, ndikupanga cholembera cha paphewa - kanyama kakang'ono kozungulira. Chotengera cha rotor chimalimbitsa cholumikizira paphewa ndikupereka malo oyenera pamutu wa humerus.

Udindo wa biceps ndi deltas pantchito yamapewa

Ma tendon a mitu ya biceps "amalimbitsa" phewa paphewa patsogolo pake: mutu wautali umalumikizidwa ndi supra-articular tubercle ya scapula, ndipo wamfupiwo pamachitidwe a coracoid a scapula. Mitu yonse iwiri imapanga mimba yam'mimba, yomwe imalumikizidwa ndi tendon yayikulu ku chifuwa chachikulu cha utali wozungulira. Chifukwa chake, ma biceps amasintha osati kokha cholumikizira, komanso amatenga nawo mbali paphewa.

Mutu wautali wa triceps umachokera ku thumba laling'ono la scapula, limagwira nawo ntchito polimbikitsa kulumikizana kwamapewa kumbuyo kwake. Mitu yonse itatu, kuphatikiza kophatikizana, kumathandizira kukulitsa phewa.

Minofu ya deltoid imaphimba gawo lonse kuchokera kumwamba, kulumikiza lamba lonse lakumtunda (clavicle, scapula, humerus) kukhala lathunthu ndikupereka mayendedwe onse paphewa. Kuphatikizana kotereku ndikotheka chifukwa chakuti mfundo zophatikizira zimagwirizanitsa madera onse osankhidwa. Minofu yokha, yogwira ntchito, itha kugawidwa m'magulu atatu "magawo":

kutsogolo - kumakweza dzanja patsogolo panu;
sing'anga - ali ndi udindo wosuntha dzanja kutali ndi thupi;
back - imapereka kugwidwa kwa humerus kumbuyo.

Kuvulala wamba

Chifukwa chake, ngati mwapanga kale lingaliro lamomwe m'magulu athu amagwirira ntchito komanso momwe imagwirira ntchito, mutha kupitiriza kudzidziwitsa kuvulala komwe kumachitika kawirikawiri. Pansipa tiwona mitundu ina yovulala paphewa ndi kufotokoza zomwe machitidwe olimbana ndi owopsa kwambiri komanso momwe mungapewere kuvulala.

Mu CrossFit, zochitika zoopsa kwambiri pamapewa ndizochita zolimbitsa thupi mphete, ma jerks, ndi ma jerks.

Kuphatikiza apo, si zochitachita zokha zomwe zimakhala zowopsa, koma momwe amachitiramo. Kubwereza kosunthika paphewa, komwe kumachitika ndi katundu wambiri komanso wocheperako, ndipo ngakhale mwamatalikidwe akulu, kumayambitsa kupangika kwa ma microtraumas ambiri, kuphatikiza m'mitsempha. Chifukwa chake, kuchira kuyenera kulingaliridwa nthawi zonse pakukonzekera maphunziro.

Kusunthika paphewa

Kuvulala kofala kwambiri pamalumikizidwe amapewa, kapena m'malo mwake zida zomangika, ndikusokonekera. Chowonongekacho chikupezeka chifukwa chakuti mutu wa humerus umasunthira patsogolo pang'ono kapena kubwerera m'mbuyo kuthupi lake.

Nthawi zambiri, kusunthika kumachitika chifukwa cha kusunthira kwa mafupa patsogolo. Pachifukwa ichi, dzanja limakakamizidwa kuthupi, mawonekedwe a scapula amatsutsana kwambiri. "Kukhumudwa" kumapangidwa pakati pamutu wa humerus ndi acromion. Malo amapewa olumikizirana mafupa, kuyenda molumikizana ndikosatheka.

Zochita zoopsa kwambiri zopeza kuvulala kwamtunduwu ndizopanga mphamvu pazitsulo zosagwirizana, kukankhira pazitsulo zosagwirizana ndi zolemera zowonjezera.

Chovota cha Rotator

Chofukizira cha rotator chimawonongeka mosavuta ndi zovuta zowopsa - kumenyedwa kumalo olumikizana, kupotoza kopitilira muyeso wolumikizana, pomwe phewa limavulala likugwa ndikugwera paphewa. Zochitazi ndizapamwamba pamndandanda wazomwe zingasokoneze khafu ya Rotator.

Ndikosavuta kuvulaza khafu ya rotator ikamagwedezeka ndikupanga ma push ndi manja mthupi. Izi zimachitika pakadali pano pomwe dzanja limodzi silinagwire "posoka msoko". Pachifukwa ichi, kusokonekera kwa humerus kumachitika: mutu wake umapita patsogolo molingana ndi olumikizana nawo. Pazovuta kwambiri, kutumphuka kwa kapisozi wolumikizana kapena kutumphuka kwa imodzi kapena zingapo zaminyewa ya rotator ndizotheka, makamaka, kupangidwa kwa kuphipha mu minofu ya khafu (mwina - supraspinatus ndi infraspinatus minofu) ndikusunthika kwa mutu pokhudzana ndi cholumikizira komanso zovuta kuyenda mgulu, mpaka kumaliza kosatheka kwezani mkono wanu pamwamba pa madigiri 60 kuchokera mthupi.

Kupopera ndi misozi ya minofu

Mtundu wina wovulala pakati pa CrossFitters ndimavulala am'mapewa.

Kuthamanga kwazing'ono pakulanda ndi zoyeserera komanso zolimbitsa thupi ndizokwera kwambiri. Ndikulemera kwambiri kwa pulojekiti kapena kulumikizana kwapakatikati kwa ma cell, ma humerus amatha kupitilira thupi la munthu, potero amatha kukangana kwambiri pazida zolumikizira ndikupangitsa kutambasula kwa mitsempha yamapewa, kapena, kuthekera, kuphipha kwa gulu la minofu yayifupi - ma rotator, okhala ndi misozi kapena kuphulika munthawi yomweyo chimodzi mwa izo (chotheka kwambiri apa ndikutuluka kwa minofu yaying'ono yozungulira).

Kuphulika kwa magalasi kumatha kudzazidwa ndi zolimbitsa thupi pazitsulo zosagwirizana ndi mphete. Potuluka ndi kukakamira pazitsulo zosagwirizana, thupi limagwera pamafundo amapewa. Tiyeni tisungitse malo pasadakhale kuti katundu wopindirana ndizokwera kwambiri pamphete kuposa pamtanda, chifukwa chokhazikika pamiyendo ya manja pazochita zolimbitsa thupi. Pachifukwa ichi, pochita masewera olimbitsa thupi, kutambasula minofu ya m'mapewa ndi mitsempha, ndipo nthawi zina ngakhale kutuluka kwawo, kumakhalanso kofala.

Biceps, Triceps ndi Delta Kuvulala

Ndikosavuta kuvulaza ma biceps mukamakweza ndikumagwira mosiyana pogwiritsa ntchito kulemera kwambiri. Ndikumangika kwakukulu mthupi, limodzi ndi kugwedezeka kwamphamvu, hyperextension yazida za tendon zimachitika. Thupi la minofu, mwamtundu, limakhazikika mbali imodzi, pomwe kuyesako kumayendetsedwa kwina. Zotsatira zake, kuvulala paminyewa yamapewa kumatha kuchitika. Nthawi zambiri, uku ndikuphwanya kwa ulusi waminyewa wa ma biceps.Pamene ma biceps amathyoka, minyewa yamtunduwu imafupika, zomwe zimatha kupangitsanso mayendedwe ngati kukweza mkono patsogolo panu.
Ma triceps nthawi zambiri amavulazidwa pakuyenda kwakukulu komwe kumapangira minofu yolunjika: kukankhira pazitsulo zosagwirizana, mukamachita makina osindikizira aku France kapena makina osindikizira a benchi. Mkhalidwewo ndi wofanana kwambiri ndi zomwe zimachitika ndikuvulala kwa biceps, ndikosiyana kokha kuti chifukwa chovulala, kudzakhala kovuta kusunthira mkono kumbuyo.
Kukhazikika pamutu wamapewa sikudalira kokha pamtundu wa "chomata chozungulira", komanso kukula kwa yunifolomu ya "mitu" yonse itatu ya minofu ya deltoid. Kukula kwakanthawi m'dera lililonse kumapangitsa kuti magwiridwe antchito a "ofooka" ayambe kutenga minofu yakuya yomwe sinasinthidwe kuti ichite ntchitoyi ("khafu" yomweyo). Izi zimabweretsa chifukwa chakuti kuphipha, ndiye kuti, kufupikitsa ndi kuchepetsa zina mwa zoyenda mu phewa. Chikhalidwe chomwe chimapangidwa pankhaniyi chimaphatikizidwa ndi gulu la matenda otchedwa humeral-scapular periarthritis. Njira yosavuta yovulazidwa ndi deltoid ndi pamene mukugwedeza mbali ndi kulemera mopitirira muyeso, osayamba kutentha (gawo lapakati. Zovulala zofananira zamapazizi zimakhalanso zofala mukamakakamiza bala kapena mukamachita makina osindikizira olemera chimodzimodzi.

Arthrosis yamapewa

Mutu wa humerus wokutidwa ndi chichereŵechereŵe, komanso articular pamwamba pa scapula lapansi. Kapangidwe kameneka kamatchedwa milomo ya glenoid, momwe mutu wamphongo uja "wamira". Mothandizidwa ndi kulimbikira kwambiri, minofu ya cartilage imayamba kuchepa, ndikuwonetsa minofu ya mafupa yomwe ili pansi pake. Ngati mbali ina ya cholumikizira chofufumitsa chimatha kwathunthu, fupa lowonekera, likakhudzana ndi malo ena owonekera, limalandira chizindikiro kuti likonzenso - kuti libwezeretse umphumphu wotayika.

Chifukwa chake, ntchito yama cell osteoblast, omwe ndi "omanga" mafupa, imayambitsidwa. Zotsatira zake, mtundu wa zophuka umapangidwa - mafupa a mafupa, omwe amakhala ndi vuto lachiwiri palimodzi.

Pamene kusonkhana, ndiko kuti, kulemberana makalata a articular, kuphwanyidwa, kumapangidwa mtundu wa bwalo loipa: pakuyenda kwambiri kumachitika, kukulirakulira kumakhala kwakukulu. Koma kuchepa kwa magalimoto pamtundu wotere sikungapulumutse: kuyenda pang'ono kwa phewa kumabweretsa kuchepa kwa magazi, ndipo izi zimaphatikizaponso kuvulala kosiyanasiyana paphewa ndi paphewa chifukwa chosowa michere. Chifukwa chake, matenda otchedwa arthrosis am'mapewa amalumikizidwa, omwe ndi zotsatira zachindunji za kuvulala kulikonse kwamapewa.

Zoyenera kuchita ndi kuvulala kwamapewa?

M'chigawo chino, tikufuna kugawana malingaliro pazomwe tingachite ngati kuvulala sikungapewere. Choyamba, tiyeni tiwone momwe tingazindikire izi kapena izi kuvulala kwamapewa kuti tichitepo kanthu koyambirira.

Zizindikiro zovulala

Kuvulala kwamapewa nthawi zonse kumatsagana ndi kupweteka kwakanthawi m'deralo, nthawi zina mumatha kumva ngati kuti china chake chaphulika. Pankhaniyi, monga ulamuliro, olowa ukuwonjezeka voliyumu, pamene mbamuikha amakhala zopweteka. Udindo wa humerus ukhoza kukhala wachilengedwe - kusunthira patsogolo kapena kumbuyo. Monga lamulo, dzanja limagwa pansi mosachita kufuna. Kusuntha pamapewa ndikosatheka kapena kovuta kwambiri, kutengera kuvulala.

Ndizovuta kuzindikira wekha zomwe zachitika, osakwana ola limodzi, ndipo nthawi zina zosatheka. Kung'ambika kwa khafu yapa rotator, kupindika kwa kapisozi wolumikizana, ndi kutuluka kwa gawo lakunja kwa minofu ya deltoid ndizofanana. Komabe, mutha kuyang'ana pazizindikiro monga kukula kwa edema ndi kutanthauzira kwake.

Mapangidwe a hematoma ochepera nthawi zambiri amawononga minofu ya deltoid, kuvuta kwamitundu yonse yamayendedwe amapewa ndichizindikiro chaphokoso la kapisozi wolowa. Poterepa, pakhoza kuwonekeranso kumverera kwa "kusakhazikika" kwa cholumikizira, mkono ukuwoneka ngati "wagwedezeka", pomwe mulingo wamapewa udzakhala wowonekera pang'ono kuchokera mbali yovulalayo.

Chithandizo choyambira

Kuvulala kulikonse kwamasewera paphewa ndi kuvulala koopsa, chifukwa chake wothamanga aliyense ayenera kudziwa zoyenera kuchita pankhaniyi. Thandizo loyamba lidzakhala ndi mfundo zazikulu zitatu:

China chake chozizira chiyenera kugwiritsidwa ntchito nthawi yomweyo kulumikizidwe lowonongeka. Momwemo, iyi iyenera kukhala phukusi la ayezi. Koma ngati palibe, mutha kuchita ndi njira zosasinthika - phukusi la zidebe, chidutswa cha nyama yachisanu, makamaka, chilichonse chomwe chimakhala ndi kutentha pang'ono chimachita. Compress iyi imakhala ndi mankhwala ochititsa chidwi m'deralo - amachepetsa kutupa ndi kupweteka pambuyo povulala paphewa.
Chotsatira, muyenera kukonza mwendo, kuwonetsetsa kuti olumikizanawo awonongeka. Izi ndizofunikira panthawi yovulaza. Njira yosavuta komanso yotsika mtengo kwambiri yothetsera cholumikizira paphewa ndi bandeji yoyesedwa nthawi - kerchief. Dzanja lovulazidwalo liyenera kupindika pang'onopang'ono pa chigongono ndikulikakamiza kulimbitsa thupi. Pambuyo pake, amavala mpango wamakona atatu, omwe malekezero ake amakhala pakhosi, ndipo dzanja limayikidwa pakama.
Pambuyo pake, muyenera kufunsa dokotala nthawi yomweyo, makamaka katswiri wodziwa bwino - wopanga mafupa. Adzaitanitsa maphunziro ofunikira. Zimakhumudwitsidwa kwambiri kuti mupite nokha kumalo operekera matenda ndi kuyesa "kudzichiritsa nokha"! Nthawi yochuluka yatha kuyambira pomwe kuwonongeka kwamalumikizidwe kumayamba kwa chithandizo, mwayi wocheperako komanso wobwezeretsa cholumikizira phewa poyenda kale.

Chithandizo chovulala chamapewa

Njira yothandizira iyenera kuperekedwa ndi dokotala yekha! Mulimonse momwe mungayesere kudzichiritsa nokha, chifukwa cholakwitsa pang'ono chimatha kubweretsa kuti muyenera kuyiwala zakubwerera kumasewera.

Koma kuti mukhale ndi lingaliro la momwe machiritso ndi kuchira kwake zimawonekera povulala paphewa, tikukuwuzani za magawo ake akulu.

Mwambiri, chithandizo chovulala paphewa ndi motere:

Nthawi yovulaza imatenga milungu iwiri mpaka mwezi, pomwe kusunthika paphewa kumakhala kosafunikira kwenikweni.Munthawi imeneyi, mankhwala osagwiritsa ntchito zotupa, ma compress ozizira, ma physiotherapy amagwiritsidwa ntchito.
Pakadutsa mwezi wazovuta, nthawi yokonzanso imayamba. Itha kukhala nthawi yayitali momwe mungafunire. Monga lamulo, ndizotalika - miyezi 4-6, nthawi zina zochulukirapo, kutengera kukula kwa kuvulala. Tikuuzani zambiri za nthawi imeneyi mtsogolo.

Kukonzanso koopsa

Kuchira kuvulala paphewa si njira yachangu. Kukonzanso, pafupifupi, kumatha kuyamba mwezi umodzi kuvulala. Apanso, iyi ndi nkhani yapayokha ndipo imafunikira upangiri wa akatswiri pama traumatology ndi zamankhwala.

Zipangizo zosavuta - ndi mphira. Momwemo, simungagule china chilichonse kupatula izi. Ndikofunika kuchita masewera olimbitsa thupiwa katatu pasabata, kusuntha kulikonse kumachitika mobwerezabwereza ka 15-20, pang'onopang'ono komanso moyang'anira momwe zingathere, kumva bwino ntchito ya minofu. Kuphatikiza apo, mudzafunika malo omwe mutha kulumikiza gulu labala lomwe tatchulali, kuti musinthe malo ake - pamlingo wa lamba, pamwambapa ndi pansipa.

Malo oyambira - kuyimirira moyang'anizana ndi malo ophatikizira a expander (kapena gulu labala). Chomalizirachi chimakonzedwa pansi pa mulingo wa lamba. M'dzanja lovulazidwa, pali kangaude, kamatambasulidwa, ndikupanga kulumikizana koyamba mu minofu ya phewa. Chifukwa cha kuyenda kophatikizana kwa phewa ndi phewa, timakoka gulu la mphira ku lamba; timabwerera kumalo oyambira.
© natapetrovich - stock.adobe.com
Zochitazo zikufanana ndi zam'mbuyomu, koma otambasulira ayenera kukhala olimba, malo oyambira pakakhala izi. Chifukwa chake, wotambasulayo ali pafupifupi mu mzere wolumikizana ndi phewa. Wakufa amatsatira malamulo omwewo.
Malo oyambira amafanana ndi omwe afotokozedwa m'ndime 2. The expander yakhazikika pamwamba pa mulingo wamapewa. Timadzipangitsanso tokha.
Kupanga cholembera cha rotator: Zochita izi zimafunikira dumbbell. Timakotetsa mkono m'zigongono, kanikizani chigongono pamphepete mwa phiko la iliamu, phewa limakhazikika pamalo amenewa. Kutsogolo kuli madigiri 09 mpaka thupi. Kusuntha kosalala kumachitika ndi mkono wakumanzere kumanja ndi kumanja, mwamatalikidwe ochepa, mpaka kumverera kotentha mkati mwa cholumikizira.
© pololia - stock.adobe.com

Kulimbitsa thupi pambuyo povulala paphewa

Ndikothekanso kuyambiranso kuphunzira ndi kuvulala kwamapewa pokhapokha mayendedwe am'mbali mwamapewa atabwezeretseka ndikumva kuwawa kwatha. Poyamba, ndizoletsedwa kuchita mayendedwe monga:

Kankhani pazitsulo zosagwirizana;
Zochita mphete;
mayendedwe olimbitsa ndi manja otambasulidwa pamwamba (kulanda, kuyera ndi kugwedeza, pamwamba, shvung).

Mutha kuchita mayendedwe amodzi. Mwachitsanzo:

kusinthasintha mbali, patsogolo panu, mwa malingaliro;
kugwedeza;
makina osindikizira a minofu ya pectoral, makamaka mu makina a Smith;
mizere yakumbuyo pamakina azitsulo zakumtunda ndi kumtunda.

Pazochita izi, muyenera kuyamba ndi zolemera zazing'ono, kugwira ntchito matalikidwe athunthu, koma kuyesera kuti musabweretse cholumikizira phewa m'malo ovuta. Zovuta zilizonse pamapewa ndizifukwa zochotsera zolimbitsa thupi kwakanthawi m'manja mwanu.

Poyamba, ntchito zolimbitsa thupi zonse siziyenera kubwereza 15, pang'onopang'ono momwe zingathere, kuyambitsa moto woyaka m'minyewa yogwira ntchito. Chifukwa chake, timathandizira kukulitsa kutulutsa kwa mahomoni okula amkati ndikupititsa patsogolo machiritso ndikulimbitsa zida zama tendon-ligamentous.

Milungu iwiri iliyonse, muyenera kuwonjezera pang'onopang'ono katunduyo. Ndikulimbikitsidwa kuti muzichita izi kwa miyezi itatu. Zochita zina ndi funso lokhudza aliyense payekha.

Zomwe zafotokozedwa m'nkhaniyi siziyenera kukhala chifukwa chodzifufuzira komanso kudzichitira nokha akavulala! Nthawi zonse funsani katswiri musanachite chilichonse!

Cholinga chachikulu cha nkhaniyi ndikulimbikitsa othamanga onse kuti azichita masewera olimbitsa thupi asanaphunzire, ndikukonzekera bwino maphunzirowo. Njira yoperekedwa ndi akatswiri komanso kuchira bwino imatchinjiriza mafupa anu kuvulala, chifukwa nthawi zonse kumakhala kosavuta kupewa kuvulala kuposa kuchiritsa!

Khalani wathanzi!