Intlungu yeLatissimus Dorsi

Umxholo

• Yintoni i-latissimus dorsi?
• Ngaba iintlungu ze-latissimus dorsi zivakalelwa njani?
• Yintoni ebangela iintlungu ze-latissimus dorsi?
• Iphathwa njani le ntlungu?
• Ngaba ukuzivocavoca kunokunceda ukunciphisa le ntlungu?
• Ngaba zikhona iindlela zokuthintela iintlungu ze-latissimus dorsi?
• Imbonakalo yentlungu ye-latissimus dorsi

Yintoni i-latissimus dorsi?

I-latissimus dorsi yenye yezona zihlunu zinkulu ngasemva kwakho. Ngamanye amaxesha kubhekiswa kuyo njengeelats zakho kwaye yaziwa ngokuba yimbonakalo enkulu, ethe tyaba "V". Yandisa ububanzi bomqolo wakho kwaye inceda ukulawula ukuhamba kwamagxa akho.

Xa i-latissimus dorsi yakho yenzakele, unokuziva ubuhlungu kumqolo wakho ophantsi, phakathi ukuya phezulu, ngakwisiseko se-scapula sakho, okanye ngasemva kwegxalaba. Unokuziva iintlungu ngaphakathi kwengalo, yonke indlela iye ezantsi kwiminwe yakho.

Ngaba iintlungu ze-latissimus dorsi zivakalelwa njani?

Intlungu yeLatissimus dorsi inokuba nzima ukwahlula kwezinye iintlobo zentlungu yangasemva okanye yegxalaba. Ngokuqhelekileyo uya kuziva egxalabeni lakho, ngasemva, okanye ngengalo ephezulu okanye esezantsi. Intlungu iya kuba nzima xa ufikelela phambili okanye ukwandisa iingalo zakho.

Nxibelelana nogqirha wakho ukuba unengxaki yokuphefumla, umkhuhlane, okanye iintlungu esiswini. Ukudibanisa neentlungu ze-latissimus dorsi, ezi kunokuba ziimpawu zengozi enkulu okanye imeko.

Yintoni ebangela iintlungu ze-latissimus dorsi?

Imisipha ye-latissimus dorsi isetyenziswa kakhulu ngexesha lokuzilolonga okubandakanya ukutsala nokuphosa. Ubuhlungu buhlala bubangelwa kukusetyenziswa gwenxa, kusetyenziswa iindlela ezingalunganga, okanye ukungafudumezi ngaphambi kokuzilolonga. Imisebenzi enokubangela iintlungu ze-latissimus dorsi zibandakanya:

• imithambo
• baseball
• intenetya
• ukuqhuba
• ukuqubha
• umhlakulo wekhephu
• ukugawula iinkuni
• i-chin-ups kunye ne-pullups
• ukuya phambili okanye ngaphezulu ngaphezulu

Unokuziva uziva iintlungu kwi-latissimus dorsi yakho ukuba unesimo esibi okanye utyekile.

Kwiimeko ezinqabileyo, i-latissimus dorsi yakho inokulila. Oku kuhlala kwenzeka kuphela kwiimbaleki eziqeqeshiweyo, ezinje ngokutyibilika emanzini, iigalufa, imiphika ye-baseball, abakhweli bamatye, iimbaleki zomkhondo, abadlali bevolleyball, kunye nabadlali bomthambo. Kodwa ukwenzakala okukhulu kunokubangela nayo.

Iphathwa njani le ntlungu?

Ukunyanga iintlungu ze-latissimus dorsi zihlala kubandakanya ukuphumla kunye nonyango lomzimba. Ngelixa uphumle, ugqirha wakho unokucebisa into ebizwa ngokuba yi-RICE protocol:

R: ukuphumla umqolo kunye namagxa ukusuka, kunye nokunciphisa, imisebenzi yomzimba

Mna: ukukhenkceza indawo ebuhlungu ngepakethe yomkhenkce okanye ingqele ebandayo

C: usebenzisa ucinezelo ngokusebenzisa ibhandeji ebhetyebhetye

E: ukuphakamisa indawo ngokuhlala nkqo okanye ukubeka imiqamelo ngasemva kwakho ngasemva okanye egxalabeni

Unokuthatha iziyobisi ezichasayo, ezifana neasprini okanye ibuprofen (Advil, Motrin), ukunceda kwintlungu. Ukuba unentlungu ebukhali, ugqirha wakho unokumisela into eyomeleleyo. Olunye unyango, njenge-cryotherapy okanye i-acupuncture, inokunceda.

Ukuba iintlungu ziyahamba emva kwexesha lokuphumla, ungabuyela kancinci kwinqanaba lakho lomsebenzi oqhelekileyo. Qinisekisa ukuba wenza njalo ngokuthe ngcembe ukuthintela enye ingozi.

Ukuba uqhubeka uziva iintlungu malunga ne-latissimus dorsi yakho, ugqirha wakho unokucebisa utyando. Baya kusebenzisa i-MRI scan ukuze babone kakuhle ukulimala kwakho ukufumana indlela efanelekileyo.

Ngaba ukuzivocavoca kunokunceda ukunciphisa le ntlungu?

Kukho iindlela ezininzi zokuzivocavoca ekhaya onokuzenza ukukhulula i-latissimus dorsi okanye ukwakha amandla.

Ukuba i-latissimus dorsi yakho iziva iqinile, zama le mithambo ukuyikhulula:

Unokuyomeleza kwakhona i-latissimus dorsi ngokulandela le mithambo:

Unokufuna ukuzama iindlela ezithile zeyoga ezinokunceda ukunciphisa iintlungu zakho zangasemva.

Ngaba zikhona iindlela zokuthintela iintlungu ze-latissimus dorsi?

Ungayiphepha intlungu ye-latissimus dorsi ngokuthatha amanyathelo ambalwa othintelo, ngakumbi ukuba uhlala uzilolonga okanye udlala imidlalo:

• Gcina ukuma okuhle kwaye uphephe ukulala.
• Sela amanzi amaninzi imini yonke, ngakumbi ngaphambi nasemva kokuzilolonga.
• Fumana i-massage ngamanye amaxesha ukukhulula nakuphi na ukuqina emqolo nasemagxeni akho.
• Qinisekisa ukuba wolula ngokufanelekileyo kwaye ushushu ngaphambi kokuzilolonga okanye ukudlala imidlalo.
• Faka iphedi yokufudumeza ngaphambi kokusebenza.
• Yenza imithambo epholileyo emva kokuzilolonga.

Imbonakalo yentlungu ye-latissimus dorsi

I-latissimus yenye yezona zihlunu zakho zinkulu, kungoko kunokubangela iintlungu ezininzi xa wenzakele. Nangona kunjalo, uninzi lweentlungu ze-latissimus dorsi zihamba zodwa ngokuphumla kunye nokuzilolonga ekhaya. Ukuba iintlungu zakho zinzima okanye azihambi, thetha nogqirha wakho ngezinye iindlela zonyango.