Eyona mithambo ilungileyo yokunyanga isifo samanqam afileyo

Umxholo

• Ukuzilolonga oku-5 ukomeleza iimpundu zakho
• 1. Isquat
• 2. Isikere
• 3. Ibhulorho yamagxa
• 4. Imbamba
• 5. Ukuphakamisa umlenze
• Ngubani onokufumana le syndrome
• Indlela yokuchonga isifo se-butt eswelekileyo
• Iziphumo zempilo
• Ezinye iindlela zonyango
• Ungasiphepha njani esi sifo

Owona mthambo ulungileyo wokunyanga i-Dead Butt Syndrome yile yomeleza i-gluteus ephakathi, kuba esi sisihlunu esibuthathaka, esikhokelela ekubonakaleni kokuhlaba iintlungu esinqeni xa usebenza, umzekelo.

I-Dead butt syndrome yimeko, ebizwa ngokwesayensi njenge-middle gluteal syndrome okanye ngesiNgesi Isifo esinqe sifile, eyenzeka ngenxa yokunqongophala kwemithambo kunye ne-glutes. Iiglute zenziwa ziimisipha ezi-3 ezahlukeneyo: ubuninzi, ubungakanani obuphakathi kunye nobuncinci be-gluteus. Kule syndrome, nangona i-gluteus maximus ingaba namandla, i-gluteus medius ibuthathaka kakhulu kunaye, ekhokelela ekungalingani kwemikhosi yemisipha. Ngenxa yoku, umntu unokuba nokudumba kwithenda ye-gluteus medius ezibonakalisa ngeentlungu zalapha esinqeni xa uqhuba okanye usabelana ngesondo, umzekelo.

Ukuzilolonga oku-5 ukomeleza iimpundu zakho

Olu luhlu luqukethe iindlela ezi-5 zokuzilolonga eziqinisa i-glute, ngakumbi i-gluteus ephakathi. Olu qheliselo kufuneka lwenziwe kwiiseti ezi-3 zokuphindaphinda ezi-6 ukuya kwezi-8 ngexesha, kwaye zinokwenziwa izihlandlo ezi-3 ukuya kwezi-5 ngeveki.

1. Isquat

Yahlula imilenze yakho kububanzi besinqe sakho kwaye umqolo wakho ume nkqo, squat, ugoba amadolo de ube 'uhleli' kwisitulo sokucinga. Qaphela ukuba amadolo akho awadluli kumgca weenzwane zakho.Injongo kukuziva umsebenzi we-glutes kwaye ke akufuneki ukuba unciphise umzimba wakho phambili ukuze uququzelele intshukumo.

2. Isikere

Thetha ngomqolo kwaye uphakamise yomibini imilenze egobileyo de ibe yenze i-90º angle. Gcina imilenze yakho yahlukane kancinane kwaye usinciphise isisu sakho ngokuzisa inkaba yakho kufutshane nomqolo wakho. Ukuzivocavoca kubandakanya ukubeka inyawo elinye ngexesha emgangathweni, ngelixa elinye unyawo linyuka olunye luyehla.

3. Ibhulorho yamagxa

Lala ngomqolo kwaye ugcine imilenze yakho igobile ngamadolo kunye neenyawo zisondelelene. Ngezandla zakho kuya kufuneka ukuba ubambe isithende. Ukuzivocavoca kubandakanya ukuphakamisa i-trunk emgangathweni, ukugcina ukuthintelwa kweempundu ukuze uphakamise umzimba phantsi kangangoko. Xa ufikelela kwinqanaba eliphezulu, ubale uye ku-3 emva koko wehle. Ukwenza nzima, ungaphakamisa i-trunk emgangathweni ngalo lonke ixesha, wolule umlenze omnye usiya eluphahleni uze ubuyele kwindawo yokuqala.

4. Imbamba

Kulo msebenzi kufuneka ulale ngecala kwaye ubeke ingalo yakho exhasa intloko, imilenze yakho kufuneka igobe. Umva kufuneka ulungelelaniswe kakuhle kwaye umthambo uquka ukuvula umlenze ongentla, ukugcina iinyawo zichukumisa. Unonophelo kufuneka lwenziwe ukuze ungavumeli umboko ubuyele umva kwaye nokuba ukuvulwa komlenze akukukhulu kakhulu, okona kubalulekileyo kukuziva kusetyenzwa yi-gluteus.

5. Ukuphakamisa umlenze

Ngelixa ulele ngecala, kuya kufuneka ugcine imilenze yakho yoluliwe kwaye umzimba wakho ulungelelaniswe kakuhle, apho unokujonga khona phantsi kwaye ubone kuphela iingcebiso zeenzwane zakho. Ukuzivocavoca kubandakanya ukuphakamisa umlenze ophezulu ukuya ekuphakameni kwenyonga kunye nokuphakamisa umlenze ongezantsi ukuze bajoyine kwinqanaba le-hip. Emva koko imilenze emibini edibeneyo kufuneka yehliswe.

Ngubani onokufumana le syndrome

Ubuthathaka be-gluteus ephakathi bunokuchaphazela nabani na ohleliyo kwaye uchitha ngaphezulu kweeyure eziyi-8 ngosuku ehleli, ngaphandle kokuzilolonga. Nangona kunjalo, le syndrome inokuchaphazela nabantu abenza imisebenzi yomzimba rhoqo, njengeembaleki ezithanda ukubaleka zodwa, ngaphandle kokubeka iliso kubuchwephesha nangaphandle kokuqinisa amanye amaqela emisipha.

Yiyo ke loo nto, kulula ukuba imbaleki eyololayo iyodwa ukuze ibukhuthaze ubuthathaka be-gluteus ephakathi kunabo basebenzisa itriathlon, umzekelo, kuba ukwahluka kwemithambo kunceda ukomeleza amaqela emisipha, kuluncedo emzimbeni.

Indlela yokuchonga isifo se-butt eswelekileyo

Ukuchonga ubuthathaka be-gluteus ephakathi, umntu unokuma kwaye axhase ubunzima bomzimba kumlenze omnye. Xa esi sihlunu sibuthathaka okanye sidumbile, iintlungu esinqeni ziqhelekile; iintlungu ezinqeni ngexesha lokucofa, kwaye kuqhelekile ukugcina inyonga ime kakuhle kwaye imile kakuhle kuloo ndawo. Intlungu inokuzibonakalisa xa umntu elele ngecala kwaye aphakamise umlenze owoluliweyo ukuya esinqeni okanye ngaphezulu, xa ebaleka okanye echitha ngaphezulu kwemizuzu engama-30 ehleli.

Iziphumo zempilo

Ubuthathaka be-gluteus esembindini inokubangela ukudumba kwethenda yesi sihlunu, esibangela iintlungu ezinzulu, ezinje ngohlobo lwesiphetho kwingingqi ye-hip xa umi iiyure ezininzi, ukunyuka izitepsi okanye ukuhlala kwisitulo esikhuni. Ngenxa yoko, kusenokubakho iintlungu kumqolo we-lumbar esiya esiba rhoqo emadolweni ngenxa yesifo sokungqubana kwebhendi ye-iliotibial kwaye yonyuse amathuba e-ankle sprain ngexesha lokubaleka.

Ukuba ezi mpawu zikhona, kuya kufuneka uye kugqirha wamathambo ukuze ubenakho ukwenza uvavanyo olunokuchonga esi sifo kwaye uqiniseke ukuba asizizo ezinye izifo ezifana ne-osteomyelitis okanye i-bursitis, umzekelo. Ngokwesiqhelo, iimviwo azifuneki kwaye ziindlela ezithile zokubetha kunye nezikhundla ezithile, zovavanyo lwamathambo, ezoneleyo ukufikelela kuvavanyo.

Ezinye iindlela zonyango

Xa ubuthathaka be-gluteus esembindini bubangela iintlungu kunye nokungakwazi ukuhlala ixesha elide, ugqirha wamathambo unokucebisa ngokuthatha iziyobisi ezichasayo ezinje nge-Ibuprofen okanye iNaproxen kunye nokusebenzisa ioyile efana neCataflan ukudlulisa indawo yeentlungu. Nangona kunjalo, ukuzilolonga kunye ne-physiotherapy kubalulekile ukugcina amaqela emisipha elungelelene ngokufanelekileyo. Ukuthanjiswa okunzulu okuqaqambileyo kukwanceda ukuphilisa ukudumba kunye nokunciphisa ukusebenza, ukunciphisa ukuhamba kwakho kunye nexesha kubalulekile ekunyangeni esi sifo ngokukhawuleza.

Ungasiphepha njani esi sifo

Eyona ndlela yokuthintela isifo esifileyo kukuzilolonga namaqela emisipha ahlukeneyo. Oku kubonisa ukuba ikakhulu iimbaleki kufuneka zomeleze izihlunu zazo ezinobukhazikhazi kunye nesisu ngexesha loqeqesho lwabo. Olu hlobo lokuzilolonga kufanelekile ukuba lukhokelwe yingcali yemfundo yomzimba, umqeqeshi wabucala okanye ingcali yomzimba esebenza nePilates, umzekelo.