Ukutsalwa Kwemisipha Yamagxa

Igxalaba ligxalaba lebhola kunye nesokethi. Ihlombe linemisipha emininzi enceda ukuba ihambe kwaye ivumele uluhlu olubanzi lokunyakaza. Uxinzelelo okanye ukutsalwa kwemisipha yegxalaba kunokuchaphazela ukunyakaza okuncinci, ukwenza imisebenzi elula ibe nzima kwaye ibuhlungu. Ukutsala umsipha egxalabeni kunokubangelwa kukwenzakala, ukusetyenziswa ngokugqithisileyo, kunye nokuguga ngokubanzi. Ukulimala okuncinci kwamagxa ngokuqhelekileyo kuphilisa ngokwabo ngokuphumla kunye nokuzinyamekela. Ukulimala okukhulu kwemisipha yamagxa kufuneka kujongwe ngugqirha.

Ukutsalwa kwamagxa oMsipha

Ukutsala umsipha egxalabeni kunokwenzeka ngokukhawuleza. Oku kunokuba kukuwela egxalabeni, kwingozi yemoto, okanye kwingozi yomsebenzi. Inokukhula emva kweeveki, iinyanga, kunye neminyaka yokuphindaphinda intshukumo kunye nokusetyenziswa ngokugqithisileyo. Kuqhelekile phakathi kwabantu abadlala imidlalo ethile okanye imisebenzi efuna imisebenzi ephindaphindiweyo ngamagxa. Zisenokuthi zenzeke ngaphandle kwesizathu esicacileyo. Unyango kunye nokubuyisela kuxhomekeke kuhlobo kunye nobukhulu bokulimala.

Indlela Yokuxela Ukuba SiSisipha Esitsaliweyo

Kunokuba nzima ukuxelela unobangela ngaphandle kokuba umntu uye wafumana uhlobo oluthile lweentlungu ngaphambili. Ngaphandle koko, kuyacetyiswa ukuba udibane nochwepheshe bezonyango njengogqirha womzimba okanye i-chiropractor. Oku kungenxa yokuba iintlungu zegxalaba zingabangelwa kukuvuvukala kwemisipha kunye namalungu kunye/okanye ilungu ngokwalo.

Iimpawu zokutsalwa kwezihlunu zamagxa

Isihlunu esitsaliweyo sibonakaliswa ngoku:

• ukuthantamisa
• Iintlungu ezidambileyo, ezibuhlungu okanye ezibuhlungu.
• Ngamanye amaxesha kunokubangela intlungu yokudubula phakathi kwamagxa ehlombe ngaphambili okanye ngasemva.
• Iintlungu xa igxalaba liphumle.
• Iintlungu xa kusetyenziswa umsipha othile.
• Ukudumba kwendawo.
• Ukungazinzi kwamagxa.
• Igxalaba livakala libuthathaka.
• Ukushukuma kubangela intlungu.
• Iqhuma lisenokuvela phezulu egxalabeni kufutshane nesiphelo sekhola.
• Ukungakwazi ukusebenzisa isihlunu kwaphela.
• Ukuba iintlungu ziyaqhubeka, oko kungabonisa ukuba kukho enye into ngaphandle kwesihlunu esitsaliweyo esifana ne-nerve edibeneyo okanye umcimbi odibeneyo.

Unyango kunye nokukhetha ukubuyisela kwimeko yesiqhelo

Unyango kunye nokubuyisela kuyahluka kwaye kuxhomekeke kubunzima botsalo kunye nempilo yomntu wonke. Abaninzi bafumanisa ukuba intlungu yabo iyancitshiswa ngokuzinyamekela kwi-2 okanye kwiiveki ze-3. Unyango lwe-Chiropractic kwi-muscle yegxala elitsaliweyo linokubonelela ngokukhululeka kwiiveki ze-1 okanye ze-2.

Ukuzikhathalela

Ngokuxhomekeke kubunzima botsalo kunye nokuba zininzi kangakanani iintlungu ezifunyanwayo, abantu banokucetyiswa ukuba bathathe i-NSAID efana ne-Ibuprofen ukunciphisa iintlungu kunye nokudumba. Ukuzinyamekela kunokubandakanya:

Umkhenkce Ukunciphisa ukuDumba

• Ukufaka umkhenkce okanye ipakethe ebandayo kwindawo kunokunceda ukunciphisa ukudumba.
• Beka ilaphu okanye ithawula phakathi kwesikhumba kunye nepakethe ebandayo.
• Yisebenzise imizuzu engama-20 ngeyure.
• Ukudumba kufuneka kunciphe ngosuku okanye ezimbini.

Ukuphumla

• Kuyacetyiswa ukuba phumla igxalaba ngaphandle kweentsuku ezi-2 okanye ezi-3.
• Oku kuqalisa inkqubo yokuphulukisa kwaye kuthintele ukunyusa ukulimala.

Isongelo okanye ukulingisa

• Ngeentsuku zokuphumla, kunokuba nzima ukugcina igxalaba lingahambi.
• Ukuthintela oku, sebenzisa a urhangqo lwamagxa okanye isilingi sokuxhasa ingalo.
• Nangona kunjalo, akufanele zisetyenziswe ngaphezu kweentsuku ezi-2 okanye ezi-3.

Ukolula ngobumnene

• Kubalulekile ukwenza isihlunu sisebenze kwakhona emva kweentsuku ezi-2 okanye ezi-3 zokuphumla.
• Ukwazisa kuya kunceda iqela le-muscle liphilise kwaye lifumane amandla.
• Ukungolula isihlunu kunokwandisa ukuchacha kwaye kube mandundu ukwenzakala, kwaye kunokubangela ukonzakala okutsha.

Wolulela Igxalaba elitsaliweyo

Ukolula isihlunu esitsaliweyo emva kweentsuku ezimbalwa zokuphumla kuyacetyiswa kuba ukungasebenzi komsipha owenzakeleyo kunokubangela iingxaki ezingakumbi. Ukungasebenzisi i-muscle kunokubangela ukuba i-atrophy, eya kuthatha ixesha elide ukuphilisa, kwaye izihlunu ezizungezile ziba buthathaka.

Ukolulwa kwePendulum

• Ukugoba kancinci ukuxhasa umzimba ngokubeka ingalo engachaphazelekiyo etafileni okanye kwisitulo.
• Vumela ingalo yonzakeleyo ijinga ngqo phantsi.
• Swayipha ingalo kwizangqa ezincinci ngokwewotshi kangangoko iintlungu okanye ukungakhululeki kuvumela.
• Yenzelwe i-1 iminithi.
• Yiya ngokuchasene newotshi ngomzuzu omnye.
• Phinda amaxesha ama-4 ukuya kwe-8 yonke imini.

Chiropractic

Ukuba ukuzinyamekela akuboneleli ngokwaneleyo, ngoko unyango lwe-chiropractic luyacetyiswa. Ugqirha we-chiropractic unokucebisa ngezona ndlela zonyango zingcono kwaye ufike kwingcambu yomcimbi. I-Chiropractors ine-arsenal yonyango yeendlela kunye neendlela zokunceda ukunyanga izihlunu ezitsaliweyo. Ezi ziquka:

• Ulungiso lweChiropractic
• Ulungiso lwenyama
• Unyango lwe-laser ebandayo
• Ukuvuselelwa kombane
• Ukolula ngesandla
• Imithambo yokulungisa
• omoya
• Umqeqeshi wezempilo

UkuBumbiswa kweBhunga

Ii-Somatotypes ezintathu - iiMilo zoMzimba

A somatotype kukumila kunye nokwakheka komzimba womntu ngokubanzi. Iindidi zomzimba ezisekelwe kumzimba zinezahlulo ezintathu ngokubanzi:

• endomorph
• mesomorph
• I-Ectomorph

Nangona kunjalo, kunqabile ukuba umntu awele ngokupheleleyo kwi-somatotype enye. Abantu ngabanye banokuba nokudibanisa iimpawu ezivela kwii-somatotypes ezimbini, njenge-ectomorph-endomorph hybrid okanye i-endomorph-ectomorph, umzekelo.

Ii-Ectomorphs

• Ngokwendalo incike ngemilenze emide, ii-ectomorphs zihlala zinenkangeleko ebhityileyo nokuba loluphi uhlobo lokutya.
• Uninzi lweembaleki zonyamezelo kunye nabaqubhayo zii-ectomorphs.
• Ii-Ectomorphs zinokuba nesixa esifanelekileyo semisipha kodwa zinokubonakala zinokukhula okuncinci kwezihlunu ngenxa yobude bemilenze emide.
• Amafutha omzimba nawo abonakala efihlwa ngumfanekiso omde, obhityileyo, nto leyo ethetha ukuba banokubaleka neekhilogram ezimbalwa zamafutha.
• Nangona kunjalo, ukuba ii-ectomorphs aziyijongi impilo yazo, zinokuba ngamanqatha amancinci.

Ii-mesomorphs

• I-Mesomorphs inenkangeleko yendalo yezemidlalo.
• Bangakwazi ukufezekisa i-muscular physique ngaphandle kokuzama ngokwenene.
• I-physiology ithande ukubandakanya:
• Izinqe ezimxinwa
• Umqolo obanzi
• Isakhelo esikhulu sinegalelo ekubonakaleni kwemisipha.
• Uninzi lwabalweli abaqeqeshiweyo, bebhola ekhatywayo, kunye nabadlali bebasketball bangama-mesomorphs.

Ii-Endomorphs

• Ii-endomorphs zinesakhiwo esikhulu esinezinqe ezibanzi kunye namagxa.
• Iingalo nemilenze emifutshane.
• Olu hlobo lokumila komzimba lubalaseleyo kwimisebenzi efuna amandla amaninzi.
• Abadlali bombhoxo, iimbaleki zamandla, kunye nee-powerlifters zii-endomorphs.
• Olu hlobo lomzimba luthathwa njengento enegalelo ekusebenzeni kweembaleki ze-Ironman.

Ucaphulo

Blache, Y et al. "Ukusebenza ngokubambisana kwamagxa egxalaba ngexesha lokuphakamisa imisebenzi: Impembelelo yokuphakama, ubunzima kunye nesigaba." Ijenali ye-electromyography kunye ne-kinesiology: ijenali esemthethweni ye-International Society of Electrophysiological Kinesiology vol. 25,2 (2015): 355-62. doi:10.1016/j.jelekin.2014.11.004

Brantingham, uJames W et al. "Unyango olukhohlisayo lweentlungu zamagxa kunye nokuphazamiseka: ukwandiswa kokuphononongwa okucwangcisiweyo." Ijenali ye-manipulative kunye nephysiological therapeutics vol. 34,5 (2011): 314-46. doi:10.1016/j.jmpt.2011.04.002

Kandel, uMichel et al. "I-Somatotype, uqeqesho kunye nokusebenza kwiimbaleki zase-Ironman." Ijenali yaseYurophu yenzululwazi yezemidlalo vol. 14,4 (2014): 301-8. doi:10.1080/17461391.2013.813971

McFarland, uDaniel C et al. "Ukuxhomekeka kwendawo yemfuno yezihlunu zamagxa ngexesha lokutyhala kunye nokutsalwa okungafaniyo kunye ne-binual." I-ergonomics esetyenziswayo vol. 73 (2018): 199-205. doi:10.1016/j.apergo.2018.07.011