Izibonelelo kunye nokuSebenza koQeqesho lokuThintela amaHip

Umxholo

• Ushwankathelo
• I-Anatomy yokuthinjwa kwe-hip
• Izibonelelo zokwenza umthambo we-hip
• Ukunciphisa idolo valgus
• Ukusebenza okungcono kwemisipha kunye nokusebenza
• Nciphisa iintlungu
• Ukusebenza ngokuzivocavoca kwe-hip
• Ukuthatha

Ushwankathelo

Ukuthinjwa kwe-Hip kukushukuma komlenze kude nomda womzimba. Sisebenzisa le ntshukumo yonke imihla xa sisiya ecaleni, sivuka ebhedini, kwaye siphuma emotweni.

Abathimba inyonga babalulekile kwaye bahlala bekhohliwe izihlunu ezinegalelo kumandla ethu okuma, ukuhamba kunye nokujikeleza imilenze ngokulula.

Ayisiyiyo kuphela imithambo yokuthimba inyoka ekuncedayo ukuba ubambelele ngokuqinileyo kunye neetoni ngasemva, zinokukunceda ukunqanda nokunyanga iintlungu esinqeni nasemadolweni. Ukuzivocavoca kwe-Hip kunganceda amadoda nabasetyhini bayo yonke iminyaka, ngakumbi iimbaleki.

I-Anatomy yokuthinjwa kwe-hip

Imisipha ye-hip abductor ibandakanya i-gluteus medius, gluteus minimus, kunye ne-tensor fasciae latae (TFL).

Abahambi nje kuphela umlenze kude nomzimba, bakwanceda ukujikeleza umlenze kwilungu lomlenze. Abaqweqwedisi be-hip bayimfuneko ukuze bahlale bezinzile xa behamba okanye bemi ngomlenze omnye. Ubuthathaka kwezi zihlunu kunokubangela iintlungu kwaye kuphazamise intshukumo efanelekileyo.

Izibonelelo zokwenza umthambo we-hip

Ukunciphisa idolo valgus

Idolo i-valgus ibhekisa xa amadolo egqobhoza ngaphakathi, enika ukubonakala "koknock". Oku kubonakala kakhulu kubasetyhini abancinci kunye nabantu abadala abadala okanye kwabo banokungalingani kwemisipha okanye ifom engafanelekanga ngexesha lokuzilolonga.

ibonakalisile ukuba i-valgus yamadolo inxulunyaniswa nokungabikho kwamandla e-hip kwaye ukuzilolonga kwe-hip kungayiphucula imeko.

Ukusebenza okungcono kwemisipha kunye nokusebenza

Abaqweqwedisi be-hip banxulumene ngokusondeleyo kunye nemisipha engundoqo kwaye kubalulekile ukulinganisela kunye nemisebenzi yezemidlalo. Ngenxa yexesha elandisiweyo elichithwe ehleli emini, abantu abaninzi bakhula nezihlunu ezibuthathaka zegluteus.

Ukungasebenzi ixesha elide kunokukhokelela emzimbeni ikakhulu "ukucima" ezi zihlunu, zibenze nzima ukuzisebenzisa ngexesha lokuzilolonga. Oku kunokwenza ukuba umzimba wakho ubhenele ekusebenziseni ezinye izihlunu ezingacetyelwanga loo misebenzi.

Sebenzisa izihlunu ezingalunganga kunokukhokelela kwintlungu, ukusebenza gwenxa, kunye nobunzima ngokuhamba okuthile. Iitekhnoloji zokunceda ukwandisa ukusebenza kwe-gluteus medius ngexesha leesquat, njengokusebenzisa ibhendi yokuxhathisa ejikeleze amadolo, inokunyusa ukusebenza ngokubanzi.

Nciphisa iintlungu

Ubuthathaka kubathimbi be-hip, ngakumbi i-gluteus medius, kunokukhokelela ekonzakaleni kakhulu, i-patellofemoral pain syndrome (PFPS), kunye ne-iliotibial (IT) band syndrome. I-PFPS inokubangela iintlungu emva kwedolo xa uhlala ixesha elide okanye xa usihla ezinyukweni.

bafumanise ukuba abantu abane-PFPS kunokwenzeka ukuba babe nobuthakathaka besinqe kunabo bangenangxaki yokuqaqanjelwa ngamadolo. Oku kuyayixhasa imbono yokuba amandla e-hip abductor kubalulekile xa kuziwa kwimpilo yamadolo kunye nozinzo.

Ukongeza kwimithambo eyomeleza ii-quadriceps, abaqweqwedisi be-hip, kunye ne-hip rotator, unyango lwe-PFPS lubandakanya iziyobisi ezichasayo, ukuphumla kunye nokwelula izihlunu ezijikeleze umlenze kunye namadolo.

Ukusebenza ngokuzivocavoca kwe-hip

Akucaci nokuba ubuthathaka bokubanjwa kwe-hip ngunobangela okanye sisiphumo seengxaki zamadolo. Iziphumo malunga nobudlelwane phakathi kokuthinjwa kwe-hip kunye nemicimbi yedolo zixutywe. Ngokubanzi, nangona kunjalo, ukomeleza ezi zihlunu kuzisa izibonelelo.

A ibonise iziphumo ezincumisayo ngenkqubo yokuzivocavoca yeeveki ezintandathu ebandakanya ukomeleza abo bathimbe inyonga. Umsebenzi womzimba wawunxulumene kakhulu namandla e-hip abductor kwiiveki ezimbini, ezine, kunye neesithandathu.

Isifundo sika-2011 sijonge ukusebenza kwenkqubo yokomeleza i-hip abductor phakathi kwabathathi-nxaxheba abangama-25, abali-15 kubo abane-PFPS. Bafumanise ukuba emva kweeveki ezintathu, abathathi-nxaxheba kwi-PFPS babone ukwanda kwamandla kunye nokwehla kwentlungu.

Ukuthatha

Ukuzivocavoca kwe-Hip kunokubonelela ngezibonelelo ezininzi. Ihlala isetyenziswa kuzo zombini iisetingi zonyango kunye naphakathi kwabakhi bomzimba kunye nabaphakamisa iintsimbi, le mithambo inceda ukomeleza izihlunu ezibalulekileyo ezifunekayo kuzinzo kunye nokuthintela ukulimala.

Ukuzivocavoca umzimba onokukwenza ukuphucula amandla e-hip abductor kubandakanya ukuphakamisa imilenze esecaleni, ii-clamshells, kunye namanqanaba asecaleni okanye i-squats. Nazi iindlela ezine ezilula zokuqhelisela umthambo ukuze uqalise.

UNatasha yingcali yezonyango kunye nomqeqeshi wezempilo kwaye usebenze nabathengi bayo yonke iminyaka kunye namanqanaba omzimba kule minyaka ili-10 idlulileyo. Unemvelaphi ye-kinesiology kunye nokuvuselelwa. Ngokusebenzisa uqeqesho kunye nemfundo, abathengi bakhe bayakwazi ukuphila ubomi obunempilo kunye nokunciphisa umngcipheko wesifo, ukwenzakala, kunye nokukhubazeka kamva ebomini. Ungumblogi onomdla kunye nombhali ozimeleyo kwaye uyakonwabela ukuchitha ixesha elunxwemeni, esebenza, ethatha inja yakhe xa enyuka, kwaye edlala nosapho.